There are so many common thoughts that hold us back from moving forward.  In life, in weight loss, in our journey to our healthy lifestyle, in a positive mindset.  It’s common to self-sabotage and do a 180 just when we feel like we are getting ahead.  Here are some thoughts to consider when when we encounter these negative thoughts.  Even better, we will look at some of the most common excuses we tell ourselves.  You know, the ones that sound good because we heard them somewhere and it’s an easy story to tell.

3:35 The conflict between fat-shaming, body pride, and the pressure to lose weight because of health

5:47 The value of lifestyle changes

9:00 Why maybe you shouldn’t “accept” and “take responsibility” before moving forward…

12:20 On our reasons we got here in the first place!  Examining the excuses we use on ourselves.

14:50 Why you might want to get the doctor involved

16:00 Take control!

18:35 Focusing on stress

My 12-Week Signature Program is the program that changes and works with everything.  How you eat and how you perceive eating everyday, the   ways you become more active in the ways that are best for you, and how you are driven to stick to a foolproof plan will show you the results   that you have been dreaming about.  You'll lose the belly fat, you'll gain strength, mobility, energy and a more balanced lifestyle.

Sounds to good to be true?  Probably because you've seen all of these magic programs and pills promise the same thing.  The difference here is that it was never a person that helped you through every setback and challenge that came with these promises, and that whatever other   investment wasn't customized to your life and routine.  The PAFE Signature Program, which includes 1:1 coaching, does all of that for you.

Be the first to know everything that can help you with your journey, right to your inbox!  Click the link below!

https://pafenutritionandfitness.ck.page/email

Want a free quickstart guide to weight loss?  Go here!  It's a great way to start.

https://pafenutritionandfitness.ck.page/quickstart

Enjoy the episode!

Cheers to your health,

Kay

The "E" In PAFE stands for Exercise! 

What is the best way to exercise?  Comprehensive.  There are a number of components that should be included in how you exercise.  Exercise and fitness is NOT just cardio, or lifting weights.  Those are both very important, but are still missing some critical components.  These include balance and stability training, flexbility training and NEAT, which will be covered more in another episode. 

We start with defining what each of these critical componenets in a comprehensive fitness plan include.

3:25 Cardio!  We will talk a lot about how to get up and get those active minutes!

14:04 Strength training.  There's a lot going on with strength trainig in regards to methods, types, mediums and what can go wrong.  We examine those together and I explain how I'm able to best help you.

20:20 Balance training.  What is it?  Why is it important?  How to EASILY incorporate this in your workouts.

22:27 Flexibility.  Why is it so important to include this and take the extra time for it?  We may often be stretching wrong, based on how we did as kids in gym class.

25:10  What stretching is supposed to feel like and how to incorporate self-care with it... in order to save time!

Then we conclude by summing up the P,A,F,E series and I'll give a preview as to where we are going next in our PAFE-Cast journey.

My 12-Week Signature Program is the program that changes and works with everything.  How you eat and how you perceive eating everyday, the   ways you become more active in the ways that are best for you, and how you are driven to stick to a foolproof plan will show you the results   that you have been dreaming about.  You'll lose the belly fat, you'll gain strength, mobility, energy and a more balanced lifestyle.

Sounds to good to be true?  Probably because you've seen all of these magic programs and pills promise the same thing.  The difference here is that it was never a person that helped you through every setback and challenge that came with these promises, and that whatever other   investment wasn't customized to your life and routine.  The PAFE Signature Program, which includes 1:1 coaching, does all of that for you.

Be the first to know everything that can help you with your journey, right to your inbox!  Click the link below!

https://pafenutritionandfitness.ck.page/email

Want a free quickstart guide to weight loss?  Go here!  It's a great way to start.

https://pafenutritionandfitness.ck.page/quickstart

Enjoy the episode!

Cheers to your health,

Kay

The F stands simply for food.  Not diet.  In this episode we explore the difference between purchased meal plans and food coaching in a PAFE plan.  There are a BUNCH of considerations to figure out to fully customize this plan, but you will discover why this really is so important for weight loss.  These factors include, but are not limited to, portion control, food selection according to calorie density and your preferences, and the emphasis on not restricting your choices, but rather figuring out HOW you can still include your favorite foods.

0:52 What a food plan with PAFE isn’t

1:40 Not on a diet…

3:35 Not a meal plan…

9:30 What works better

13:50 What the plan would include for you

15:27 Some thoughts on food portions

20:35 The impact of your eating

22:25 How PAFE coaching clarifies and simplifies it all

My 12-Week Signature Program is the program that changes and works with everything.  How you eat and how you perceive eating everyday, the   ways you become more active in the ways that are best for you, and how you are driven to stick to a foolproof plan will show you the results   that you have been dreaming about.  You'll lose the belly fat, you'll gain strength, mobility, energy and a more balanced lifestyle.

Sounds to good to be true?  Probably because you've seen all of these magic programs and pills promise the same thing.  The difference here is that it was never a person that helped you through every setback and challenge that came with these promises, and that whatever other   investment wasn't customized to your life and routine.  The PAFE Signature Program, which includes 1:1 coaching, does all of that for you.

Be the first to know everything that can help you with your journey, right to your inbox!  Click the link below!

https://pafenutritionandfitness.ck.page/email

Want a free quickstart guide to weight loss?  Go here!  It's a great way to start.

https://pafenutritionandfitness.ck.page/quickstart

Enjoy the episode!

Cheers to your health,

Kay

"A" stands for Accountability.  It may be the single biggest barrier to everyone making their health and weight loss goals.  Most people citing "sticking to it" as the single biggest reason why they fall off the wagon while trying to lose weight.

In this episode, we examine why it's so important and look at some ways to incorporate accountability as part of your grand master plan to lose weight and improve your healthy lifestyle.  It's also important to recognize how you talk to yourself in order to set yourself up for strong accountability.

2:27 The bottom line of why it's important and what it is

5:15 How to talk to yourself

9:45: Why it's better to be "on" 7 days a week... and where the issues come from for a failing plan

13:40 What an accountability system looks like

21:55 How to figure out your own system

The best and most foolproof way to rewire your mind so that accountability is as flawless and less daunting is to go through the PAFE 12-Week Signature Program.

My 12-Week Signature Program is the program that changes and works  with everything.  How you eat and how you perceive eating everyday, the  ways you become more active in the ways that are best for you, and how  you are driven to stick to a foolproof plan will show you the results  that you have been dreaming about.  You'll lose the belly fat, you'll  gain strength, mobility, energy and a more balanced lifestyle.

Sounds to good to be true?  Probably because you've seen all of these  magic programs and pills promise the same thing.  The difference here  is that it was never a person that helped you through every setback and  challenge that came with these promises, and that whatever other  investment wasn't customized to your life and routine.  The PAFE  Signature Program, which includes 1:1 coaching, does all of that for  you.

Be the first to know everything that can help you with your journey, right to your inbox!  Click the link below!

https://pafenutritionandfitness.ck.page/email

Want a free quickstart guide to weight loss?  Go here!  It's a great way to start.

https://pafenutritionandfitness.ck.page/quickstart

Enjoy the episode!

Cheers to your health,

Kay

This episode explains why beginning your weight loss, fitness, healthy habit journey needs to have a specific plan.  There are tips as to what to look for when seeking out the perfect plan for you, and what can happen if something is missing.  Kay also talks about how plans are constructed for PAFE clients.

1:49 What a plan should contain

5:06 Exercise plans and their most important components 

12:46 The value of an organized program or plan to pull it together with ways to integrate accountability

22:47 What it is like to be a client in the Signature Program 

26:53 Accountability and why it's important

The main place where you can get a customized plan such as this, with everything figured out is the PAFE 12-Week Signature Program.

My 12-Week Signature Program is the program that changes and works  with everything.  How you eat and how you perceive eating everyday, the  ways you become more active in the ways that are best for you, and how  you are driven to stick to a foolproof plan will show you the results  that you have been dreaming about.  You'll lose the belly fat, you'll  gain strength, mobility, energy and a more balanced lifestyle.

Sounds to good to be true?  Probably because you've seen all of these  magic programs and pills promise the same thing.  The difference here  is that it was never a person that helped you through every setback and  challenge that came with these promises, and that whatever other  investment wasn't customized to your life and routine.  The PAFE  Signature Program, which includes 1:1 coaching, does all of that for  you.

Be the first to know everything that can help you with your journey, right to your inbox!  Click the link below!

https://pafenutritionandfitness.ck.page/email

Want a free quickstart guide to weight loss?  Go here!  It's a great way to start.

https://pafenutritionandfitness.ck.page/quickstart

Enjoy the episode!

Cheers to your health,

Kay

Finally we are getting into the meat of what this podcast is all about!

Having the mindset to deal with weight loss and healthy lifestyles is NOT an easy thing, and it's something that everyone struggles about because you have to constantly think and decide differently in order to make your healthy choices.

And a lot of that starts with how we view ourselves.  This topic is going to take some time, so this is Part 1 of an undetermined amount of parts on this thick subject.  

2:00 Who am I?

4:09 Backstories 

6:57 Exploring your own self concept 

12:45 About present self 

19:50 Applying our thought questions to a positive thinking journey

Let's journey through this together.  You got this!

My 12-Week Signature Program is the program that changes and works  with everything.  How you eat and how you perceive eating everyday, the  ways you become more active in the ways that are best for you, and how  you are driven to stick to a foolproof plan will show you the results  that you have been dreaming about.  You'll lose the belly fat, you'll  gain strength, mobility, energy and a more balanced lifestyle.

Sounds to good to be true?  Probably because you've seen all of these  magic programs and pills promise the same thing.  The difference here  is that it was never a person that helped you through every setback and  challenge that came with these promises, and that whatever other  investment wasn't customized to your life and routine.  The PAFE  Signature Program, which includes 1:1 coaching, does all of that for  you.

Be the first to know everything that can help you with your journey, right to your inbox!  Click the link below!

https://pafenutritionandfitness.ck.page/email

Want a free quickstart guide to weight loss?  Go here!  It's a great way to start.

https://pafenutritionandfitness.ck.page/quickstart

Enjoy the episode!

Cheers to your health,

Kay

My own journey with losing weight has been quite a roller coaster.  I wanted to share what I experienced, what I learned from, how I failed, how I succeeded and how I emerged from it all better, healthier, happier and way more likely to stick with my habits forever.

This episode is a lot about what I figured out over a large amount of time.  You know how they say, "What I wish I knew then, You Can Know Now"?  Take this advice, learn from it, and use my challenges to cut a corner getting there in your life.

4:45 Early years 

8:00 After college

12:58 Highest weight at my honeymoon, and a what nutritionist taught me 

17:28 MLM and supplement experience, how it sort of helping 

20:40 Exploring keto

22:00 What happened after keto

23:28 Carb cycling to get out of keto issues

31:00 How I eating now, with choices

33:31 Beginning professional training

Going at it alone makes for a lot of trial and error.  I wasted a lot of time and money trying to figure out weight loss alone.  Let me support you and save you all of that trouble.

My 12-Week Signature Program is the program that changes and works  with everything.  How you eat and how you perceive eating everyday, the  ways you become more active in the ways that are best for you, and how  you are driven to stick to a foolproof plan will show you the results  that you have been dreaming about.  You'll lose the belly fat, you'll  gain strength, mobility, energy and a more balanced lifestyle.

Sounds to good to be true?  Probably because you've seen all of these  magic programs and pills promise the same thing.  The difference here  is that it was never a person that helped you through every setback and  challenge that came with these promises, and that whatever other  investment wasn't customized to your life and routine.  The PAFE  Signature Program, which includes 1:1 coaching, does all of that for  you.

Be the first to know everything that can help you with your journey, right to your inbox!  Click the link below!

https://pafenutritionandfitness.ck.page/email

Want a free quickstart guide to weight loss?  Go here!  It's a great way to start.

https://pafenutritionandfitness.ck.page/quickstart

Enjoy the episode!

Cheers to your health,

Kay

This episode is about the business, PAFE: Nutrition and Fitness.  It's all about what I do, and what free and paid services I provide.  

Listen to this episode to familiarize yourself with the process of how I can change your life!

First, we start with PAFE defined, so that you know how I can help you, through what avenues, since we use a multi-faceted approach to weight loss.

At 1:16, I discuss about all the multitudes of free information and help that you can find using multiple media platforms, including, the email list and free downloadables, like the one at the bottom of this page!

At 2:56, I explain what the StrongBox is, which is an archive of each month's content, updated at the beginning of every month.  It allows you to keep track of what you have and haven't seen or read.  Sign up for free here! https://pafenutritionandfitness.vipmembervault.com/

At 3:25, I talk about the local events that I do, like vendor fairs, corporate sessions and home parties.  Some of this can be held online too!

At 7:57, the 21-Day Challenge is explained and how it integrates a group of people toward a common goal.  This is great for businesses, groups of friends, or what not.

Lasty, at 9:33, we talk about the 12-Week Signature Program, which is the program that helps you attain the results that you are really looking for, with enough time to establish the changes into lifestyle habits meant to last forever.

Looking for even more support?

My 12-Week Signature Program is the program that changes and works  with everything.  How you eat and how you perceive eating everyday, the  ways you become more active in the ways that are best for you, and how  you are driven to stick to a foolproof plan will show you the results  that you have been dreaming about.  You'll lose the belly fat, you'll  gain strength, mobility, energy and a more balanced lifestyle.

Sounds to good to be true?  Probably because you've seen all of these  magic programs and pills promise the same thing.  The difference here  is that it was never a person that helped you through every setback and  challenge that came with these promises, and that whatever other  investment wasn't customized to your life and routine.  The PAFE  Signature Program, which includes 1:1 coaching, does all of that for  you.

Be the first to know everything that can help you with your journey, right to your inbox!  Click the link below!

https://pafenutritionandfitness.ck.page/email

Want a free quickstart guide to weight loss?  Go here!  It's a great way to start.

https://pafenutritionandfitness.ck.page/quickstart

Enjoy the episode!

Cheers to your health,

Kay

Welcome to the first episode of PAFE-Cast!  To start out, I'm getting my bio episode out of the way, so you can learn a little about me and where I'm coming from.  That way, we can get to the good stuff sooner!

I'm Kay, nickname for Karen.  I've been a studio music teacher since I was 15, and I hold a bachelor's and master's in music education.  I own a music store and studio, and I enjoy it a lot, but COVID impacted business in ways that I never saw coming.  

Overall, my passion is working with people, 1:1, to help them with long-term goals, like learning an instrument and playing songs that they have been dreaming about learning.

5:30- When the music business was shut down, I realized that maybe I was meant for something more than just teaching music lessons.  After all, people need their health more than music lessons, so I took the coursework needed to be a health coach with good credientials and I built PAFE. 

12:30 - A quick summary about what happened when I failed at keto. 

14:25- The realism of what it would be like to work with a health coach that isn't model thin.

They say business ownership becomes and addiction, and it has been really fun getting an online health and weight loss coaching business up and running.  Building a program that is going to help people change their lives was even more fun.  I hope you will be the next person to experience this!

My 12-Week Signature Program is the program that changes and works with everything.  How you eat and how you perceive eating everyday, the ways you become more active in the ways that are best for you, and how you are driven to stick to a foolproof plan will show you the results that you have been dreaming about.  You'll lose the belly fat, you'll gain strength, mobility, energy and a more balanced lifestyle.  

Sounds to good to be true?  Probably because you've seen all of these magic programs and pills promise the same thing.  The difference here is that it was never a person that helped you through every setback and challenge that came with these promises, and that whatever other investment wasn't customized to your life and routine.  The PAFE Signature Program, which includes 1:1 coaching, does all of that for you.  

Be the first to know everything that can help you with your journey, right to your inbox!  Click the link below!

https://pafenutritionandfitness.ck.page/email

Want a free quickstart guide to weight loss?  Go here!  It's a great way to start.

https://pafenutritionandfitness.ck.page/quickstart

Enjoy the episode!  

Cheers to your health, 

Kay