Today I'm talking food protocols and answering the most common questions I get that are leaving people stuck: 

1- How do you plan dinners out? 
2- How do you deal with food on vacation? 
3- I have cravings for carbs during my period, do I change my protocol? 
4- I'm newly pregnant and don't know what I want to eat from one day to the next!
5- I work shift-work- how do I make a food plan that I can follow? 

Spoiler alert: The answer to all of these is some version of, "you get to choose how you want to eat and are free to put ANYTHING on your protocol."

The real problem is fear. 
 
Fear that you're doing it wrong.
Fear there's a right answer and you don't know it. 
Fear that you'll be ashamed of what you put on your plan, so better to not plan at all. 
Fear to make a decision and stick to it. 

I want to talk you through all of this and get you to a place where you not only enjoy making a food protocol, you see how the simple act of creating it builds so much integrity and trust with yourself- which is the most amazing byproduct of all. 

Did you know that other people can’t hurt your feelings? 

The truth is, nobody has that much power over you. 

Your brain gets to decide what to think at every turn- just because someone calls you stupid doesn’t mean you have to believe it. Doesn't mean you have to be ‘hurt’ by it. 

That rhyme-  Sticks and stones may break my bones, but names will never hurt me- It’s 100% true. 

A name someone calls us can’t hurt us. It’s just a word. It’s a sound. It tells us more about that other person, than about us. A name has zero power until we make it mean something. 

Today I want to shine some light on this concept for you because when you are in full control of your emotional life the world can throw anything at you and it’s all good. It doesn’t mean we feel happy all the time or that we enjoy being called names, but it does mean we understand the agency we have to decide how to feel about it. 

What I'm talking about today is where we argue with the things we can’t change and make ourselves miserable because of them. You might not even realize you’re doing this. 

It sounds like: 

“I wish I didn’t marry my current spouse” 

“I wish I wasn’t abused as a child”

“I wish COVID and pandemics didn’t exist” 

“I wish I made amends with my parents before they died” 

All of these wishes seem justified. But these thoughts actually leave you yearning to change something that cannot be changed. 

Our thought about what happened can change, but the actual circumstance (maybe that you married a person, or that you were abused as a child), those are just facts now. It doesn’t mean we like what happened, but wishing it away will always leave you suffering. 

I believe that there is supposed to be pain in the world. I believe that there are supposed to be hard times for humans. I believe that not everything should be perfect all of the time. 

The reason I believe it is because it’s what this life experience is showing me over and over.  Come listen and let me know what you think. 

On a scale of 1-10 how would you rate your self-confidence? 
So many women and clients that I talk to are very low on this scale, but it’s only because they say things like: 

I can’t start that passion project because I don’t know how. 
I would love to try creating something, but I've never done it before. 
I’m not experienced enough to apply for that job.
I’m not good enough to ask for the raise. 
It’s too hard for me. 

Listen up! These sentences are the biggest roadblocks in your desire to be more self confident. If you’ve said any version of them (there are many more), you are stalling your ability to be a 10/10 on the self-confidence dial. 

These thoughts are like a big, wet blanket on the fire of your dreams and they lead to inaction every single time. 

Today on the podcast I want to teach you new sentences + ways of thinking that will level you up in this area. I will explain what self-confidence is and how it’s different from confidence, as well as the four areas to focus on in order to build your self-confidence. 

Because we aren’t born self-confident. It’s something we develop internally as we take risks, fail, and then continue to love and respect ourselves on the other side. 

What if your thoughts could sound more like this:
I can figure anything out. 
I create anything I truly want.
I have the exact experience I need to achieve this goal.
I am willing to feel any emotion on the way to my dreams.
I can do hard things.

You in?

This week’s conversation with Shannon Stewart is SUPER interesting.

As an Intuitive business coach, Shannon’s approach is all about energy, and she teaches women entrepreneurs to work with the flow of the moon. 

The moon has an incredible impact on us whether you know it or realize it, and when you can harness that energy and tap into the ebbs and flows, magical things can happen. 

We talk about: 

• The cycles of the moon- what they mean and where you can focus during each phase 
• The days of the week- did you know that each day is named after a planet and is either feminine or masucline? 
• Self care- how to schedule it into your daily plan, and why it’s so important to stop and recharge regularly. 
• All the woo. 

Shannon is an amazing soul and good friend- you can check her out on Instagram @themodernhustle + for information about her coaching program, Align + Elevate, head over here. 

Also- If you haven't left a rating and review I would LOVE to hear what you think!

Follow me on IG @katetdalton + Subscribe so you never miss an episode. 

Today on the podcast I am sharing three things I have been doing for self-care lately. They go beyond a sea salt bath and lighting a candle (not that those things aren't amazing). 

What I’m talking about today are the things I do to keep me more calm throughout my entire day- not just for a window in the evening before bed. 

Because if you’re like me, you’re probably always zooming out on your day- looking at all the things that need to be done and then just powering through with your eyes on the prize. 
This can work in short busts, but when it becomes just the way you are- always busy, always working, always planning, always moving…. Well, then it just stops working. 

Today I encourage you to zoom in.
What if walking breaks and rest were scheduled into your day?
What if you never planned more than you could manage?
What if you checked in with your breath and emotions regularly? 

This is the type of self-care I’m riffing on today! 

How to turn on red light on iphone- here

Today I want you to check in and give you a couple of things to think about when it comes to all the big plans you made for 2021. 

#1- Are you still into this goal? Were you ever into it? What are your current thoughts? 

#2- Your goal may not turn out exactly as planned and that's ok. Sometimes when you're trying to get from point A-C you forgot that B was also a really amazing place and that's actually where your heart is. Oprah explains it much better, but the point is, set the vision and let the universe meet you halfway. 

Take a listen and if you enjoy the show today, please leave me a rating + reviews

Oprah Trees. 

Food + Body Freedom MasterClass (FREE)- Register here 

Work with me- email [email protected] 

On March 27th I’m hosting a free Masterclass Food + Body Freedom, at 10am PST. 

I am going to teach you the 3 key areas you need to focus on and understand in order to change the way you view yourself, talk to yourself, and eat. 

We will look at our thoughts, the feelings we need to feel, and the key actions to take to love your body and improve the relationship you have with yourself. 

I will answer all your questions and will even bring you on for live coaching if you want it. 

This isn’t a diet or a cleanse.
This is a reprogramming of your mind. 

If you want to view food, exercise and your body in a new way, register now. 

Listen up today to hear my 5 "rules" for eating that breakthrough traditional diet culture, and offer a more mindful way to fuel your body. 

Here they are: 

1. Food must be delicious 
2. Sit down while you eat 
3. No Day Old Cake 
4. Plan your food every day 
5. Let yourself get hungry (sometimes)

We dive in to and I explain why each is important to me. There might be one or two that you decide work for you as well. 

If you haven't RATED + REVIEWED the podcast please do that today! 

Follow me on Instagram! @katetdalton

On the podcast today I’m sharing a conversation with my friend Ashleigh Smith. Ashleigh is a Mom of 2 boys, runs her own online fitness coaching business, and (when we met) was a killer spin instructor - proving she knows how to motivate people on a bike, and remotely through her online workouts. 

More than that, she is incredibly open and real about her journey as a leader in fitness, her journey with her body, and what changed once she had her boys. 

We talk about body image,  diet culture, the importance of ‘working out your brain’ and  how to navigate the food rules we so easily place on ourselves.

Ashleigh has some easy tips on how to stay on track with your workouts and valuable insights around how she views her own health and wellness that I think you’ll find useful. 

Find me on Instagram @Katetdalton

Ashleigh Smith: 

• Email: [email protected]
• IG: ashleighasmith

Please rate + review if you love this podcast XO