Anyone can hire a coach, but hiring the right coach? That's a skill on it's own!

In todays episode we help you figure out how to choose a coach that fits you. We cover everything from what you need: hype, motivation, a drill sergent, an empathizer?

What to look for: big audience, flashy pictures, a good physique?

How to know if a coach is worth the value or all hype

Questions you should ask them

Questions they should ask you

And the red flags you should definitely be aware of

If you want results that stick in 2026 - it's time to hire someone that truly matches your needs

Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/

Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?

Chapters

00:00 - New Year Reflections and Personal Joy

04:22 - The Value of Hiring a Coach

08:31 - Navigating Coaching Experiences

12:01 - Identifying Quality Coaching

18:16 - The Importance of Testimonials and Impact

21:43 - Choosing the Right Coach

24:52 - Red Flags in Coaching Relationships

30:30 - Communication and Check-Ins

43:25 - Expectations and Coaching Styles

48:25 - Value vs. Price in Coaching

Join Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial)

⁠https://missfrizzlesfitness.org/lite

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/

Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

The only thing more harmful than following a diet is following a diet that's marketed as helpful when it's actually hurtful

There are an astronomical amount of diets, cleanses, fasts and fat loss challenges being promoted to you as "the thing you're missing" every single day of the year

During New Years the amount only goes up

Instead of telling you what to do, we want to give you the facts on why some diets work, why many diets fail, and why some diets sound helpful but are actually hurtful.

Todays episode is all about helping you figure out the truth behind the diet. Let's dive in!

Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/

Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?

Chapters

00:00 Introduction

01:13 Setting Goals for 2026

02:34 Debunking Diet Culture

08:19 Exploring Fasting as a Diet

19:18 The Keto Craze

27:42 The Dangers of 'What I Eat in a Day' Videos

29:20 The Illusion of Influencer Diets

36:43 Navigating Personal Nutrition

38:16 The Vegan Diet: Pros and Cons

42:58 Understanding 75 Hard: A Double-Edged Sword

55:52 Sustainable Lifestyle Changes vs. Quick Fixes

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/

Want to workout with ME on my app (A 3 day FREE Trial) ⁠https://missfrizzlesfitness.org/lite

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/

Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

There's no doubt that New Years is exciting.

In fact, it's more than that.

With New Years comes the hope that this year will be different.

And here's the truth: it can be

IF

Your consistency matches the effort required to reach your goals.

In todays episode we're talking about why consistency matters more than motivation, and why relying on willpower alone can be extremely frustrating. We're going to breakdown some of the more common traps we see around goal setting and give you tips on how to build habits that habitually work

Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/

Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?

Chapters

00:00 New Year, New Goals: The Excitement and Challenges Ahead

05:58 The Motivation Trap: Why Consistency Matters More

11:53 Overcommitment: The Downfall of New Year Resolutions

23:58 Building Sustainable Habits: The Key to Long-Term Success

36:05 The Illusion of Motivation: Finding Real Solutions

51:53 Planning for Real Life: Strategies for Lasting Change

Join Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial)

⁠https://missfrizzlesfitness.org/lite⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder

⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

As we head toward 2026, even thinking about goals can feel overwhelming, sometimes more overwhelming than actually doing the work. Coach Rusty and Nel sit down to talk honestly about the pressure that comes with New Year’s resolutions and why so many of them don’t stick. Together, they unpack what it really takes to build healthy habits that last, focusing on long-term change instead of quick fixes.

They dive into the mindset behind dieting, why support and accountability matter, and how small, realistic steps can make a big difference. Most importantly, they encourage creating a plan that actually fits your life, your routines, preferences, and challenges, so health and wellness feel achievable, not exhausting.

Chapters

00:00 Introduction and Name Evolution

05:57 New Year Resolutions and Goal Setting

11:59 The Importance of Sustainable Change

17:55 Personal Experiences with Dieting and Body Image

23:59 Commitment to Change and New Habits

25:50 Identifying What Works for You

28:57 Evaluating Habits and Their Importance

35:39 Establishing Forever Habits

37:04 Understanding the Importance of Simplicity

41:49 Creating Sustainable Goals

46:38 Making Commitments Instead of Resolutions

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition, fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Mobility ebook ⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

Get 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

We are back with round of Q & A questions!

Today's questions range from everything from body image and the wild things we see on social media, to how muscle is actually built, to what to do with cravings during your period or working out when you’re not feeling your best.

There’s also chat around favourite Christmas movies and traditions, because how can you not talk about that this time of year?

It all wraps up with a little preview of what’s coming next: New Year’s goals, the whole “new year, new diet” trap, and how to approach January without burning yourself out by mid-month.

Do you have a question for a future Q & A episode? Leave your question below!

Timestamps

00:00 Introduction and Greetings
00:18 Seasonal Illnesses and Family Stories
02:20 Q&A Introduction
04:09 Body Image and Social Media
11:29 Building Muscle and Maintenance Calories
14:36 Favourite Christmas Movies
20:45 Handling Period Cravings
21:49 Understanding Period Cravings
22:32 The Role of Progesterone and Blood Sugar
24:38 Nutritional Strategies for Managing Cravings
26:44 Hydration and Regular Eating Habits
29:33 When to Work Out While Sick
33:28 Favourite Christmas Traditions
40:34 Adding Calories and Weight Loss
43:17 Conclusion and Upcoming Topics

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠⁠

Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠⁠

Mobility ebook ⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

Get 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠

Saying “no” is one of the hardest and most important skills to build. Whether it’s food, drinks, plans, or expectations from others, that tiny two-letter word can carry a whole lot of guilt with it. The holidays tend to turn up the pressure to say "no". This isn't just a December problem. Saying no shows up all year long.

This one is all about getting more comfortable with the word “no” even when it feels awkward (practice makes perfect!). We might disappoint someone especially when it comes to food, drinks, and social pressure. It’s about learning how to hold your ground and finding interesting ways to say no or hold your ground.

You don’t owe anyone an explanation for honouring your boundaries. From the treats left at work stations, to invitations to go out for dinner. There are options to say "no" that feel natural and doable.

What are your favourite ways of saying no? Let us know in the comments.

Timestamps:

00:00 Introduction and Greetings
01:01 Holiday Series Announcement
01:54 Overcomplicating Things and Nerdy Discussions
02:48 Holiday Challenges and Anxiety
03:46 The Struggle of Saying No
08:05 Practical Tips for Saying No
12:17 Navigating Social Situations
19:33 Office Snack Temptations
23:05 Navigating Social Situations with Humor
23:36 Dealing with Food Temptations at Work
26:07 Handling Alcohol-Related Peer Pressure
31:23 Strategies for Saying No to Loved Ones
36:36 Practical Tips for Setting Boundaries
41:03 Final Thoughts and Encouragement

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠

Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠

Mobility ebook ⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

Get 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠

The holidays are supposed to be fun, the lights, music, family, the smell of food everywhere but let's be real here, they can also make eating feel a little chaotic. Suddenly there are giant meals, endless appetizers, the pressure to drink more, and that feeling to “just have a little more.”

We’ve all been there. That moment when you’re halfway through a second plate and thinking, Why did I do that? I wasn’t even hungry, it just happened.Let's talk about a more intentional approach to holiday eating. One that still lets you enjoy every tradition you love without walking away feeling stuffed, guilty, or out of control.

We’re talking about real-life strategies that have helped us slow down and actually enjoy our meals: choosing what we want on our plates, sticking with a “one-and-done” approach to avoid the mindless refills, and being honest with ourselves about those sneaky bites, licks, and tastes we grab while cooking.

Drinks are part of this approach too! Holiday cocktails are fun, but it’s way too easy to go overboard. Lets get intentional with our drinking, choosing drinks on purpose, planning ahead, and setting limits, and then adding two more :)

Lets finish off with dessert. We’re big believers in enjoying dessert. Saving room for what you really want instead of forcing it just because it’s there.

If holiday food has ever stressed you out or left you feeling like you “messed up,” this conversation is meant to feel like a deep breath. A reminder that you can enjoy the season, eat the things you love, and still walk away feeling proud of yourself.

Timestamps:

00:00 Introduction and Catching

00:55 Holiday Episode Kickoff

01:56 Navigating Holiday Meals

04:44 Overeating and Mindful Eating Tips

08:24 Intentional Eating Strategies

11:49 Avoiding Mindless Snacking

28:40 Managing Alcohol Consumption

29:14 The Sneaky Effects of Alcohol

30:17 Setting Intentional Limits on Drinking

31:20 Choosing Your Drinks Wisely

32:14 Planning for Alcohol During the Holidays

42:34 Managing Holiday Leftovers

48:23 Enjoying Desserts Mindfully

50:20 Final Thoughts and Support

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠

Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠

Episode Links:

Mobility ebook ⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

Get 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠

Let’s be honest, the holidays aren’t just about twinkly lights, cute outfits, and your aunt’s famous casserole.
They also come with opinions.
So. Many. Opinions.

Between the family member who insists you’re “too skinny,” the one who piles food onto your plate without asking, and the one who gets offended when you say “no, thank you" it’s no wonder the holidays can feel overwhelming before they even start.

You are allowed to have boundaries AND you don’t need to apologize for having them.

Your body doesn’t owe anyone a clean plate.
You don’t have to eat to make someone else feel loved.
And you do not need to justify your nutrition goals to anyone who decides to comment on your food.

If you struggle with politely saying "no" without feeling guilty this ones for you.

Seatbelts on. Boundaries up. Let’s go.

Timestamps:

00:00 Introduction
00:47 Coordinated Outfits and Unplanned Twinning
01:59 Holiday Episode Part 2: Navigating Social Interactions
03:06 Setting Boundaries with Loved Ones
04:46 Food and Identity: Personal Stories
06:19 Challenging Childhood Food Beliefs
12:40 Reevaluating Food Habits and Traditions
19:19 Your Body Doesn't Owe Anyone a Clean Plate
22:03 Setting Boundaries Without Guilt
24:08 Declining Food Without Rejecting Love
25:58 Handling Comments and Criticism
34:03 Celebrating Your Quiet Wins
35:52 Final Thoughts and Encouragement

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠

Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠

Episode Links:

Mobility ebook ⁠⁠⁠⁠Here⁠⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

Get 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠

The holidays are here and with them come parties, potlucks, and way too many snack tables. Between family dinners, office goodies, and trays of appetizers, it’s easy to find yourself picking at food all day without even realizing it.

Here’s the truth: grazing isn’t always the enemy. It can actually work in your favour but only when it’s done with a little awareness and intention.

With so many events (and so many snacks) this time of year, it’s easy to fall into mindless eating. It doesn’t have to be that way. Learning to notice when you’re grazing out of boredom, stress, or habit is the first step toward feeling more in control and still enjoying all your favourite holiday foods.

If you’ve ever caught yourself circling the snack table one too many times, this episode is definitely for you.

Timestamps:
00:00 Introduction
00:26 Holiday Season and Food
01:49 Navigating Holiday Challenges
05:06 Understanding Grazing
08:23 Compulsive vs. Non-Compulsive Grazing
11:59 Emotional and Situational Grazing
17:52 Identifying and Addressing Grazing Habits
22:38 Reflecting on Emotions Before Eating
23:08 Benefits of Grazing
23:22 Grazing for Different Lifestyles
26:06 Intentional Grazing vs. Emotional Eating
31:17 Practical Tips for Mindful Grazing
34:07 Understanding Your Relationship with Food
41:10 Final Thoughts and Encouragement

Join Our Fitness Community

If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠

Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠

Episode Links:

Mobility ebook ⁠⁠⁠Here⁠⁠⁠

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram

Get 15% off my favourite protein powder ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠

We’ve all been told to “find your why” . That deeper reason behind your fitness goals. Having a strong “why” is important, but it’s not enough on its own.

What happens when your why just isn’t cutting it anymore? When motivation fades, life gets messy, and your goals start to feel more like pressure than purpose?

What does it actually takes to stay consistent when your why isn’t enough? From the trap of perfectionism to the sneaky ways entitlement shows up in our expectations, this one’s all about the mental side of the journey.

True progress comes from combining purpose with earned effort, realistic expectations, commitment through imperfection, self-compassion, and consistent planning.

Are you tired of starting over? It’s not about being perfect it’s about learning how to keep showing up.

Time Stamps: