Take the Upgrade

Malorie Avaline is a serial entrepreneur. She is an internationally published hairdresser and make-up artist, turned speaker, transformational mindset coach, experiential event host, podcast host, writer, and real estate investor. She is a wife and mom of 3. Malorie wants to help you claim what you really want in this life and go out there and create it!

Growing up, Malorie was involved in competitive dance. She was active and had a healthy metabolism that allowed her to pretty much just eat whatever she wanted. When she was pregnant with her first child, she gained 75 pounds. After her son's birth, her curiosity and journey into fitness truly began. Malorie started clean eating and by her son's first birthday she had lost all the weight she gained during the pregnancy, and a little more. All of the things above were happening while Malorie was going through a very difficult time in her life. But, she was determined to have a better, different life and she persisted until she achieved her goals.

Malorie competed in fitness competitions for 7 years. She won competitions and was even featured in a fitness magazine. After 7 years, Malorie decided it was time to step away from the fitness competition world and focus more on her career. She went from 127 lbs to 145 lbs and that change was so difficult and sent her into a struggle with body dysmorphic disorder (BDD). Malorie was really struggling and her husband encouraged her to seek professional help. She found a counselor that specialized in body image issues and worked with her for 4 months. Malorie shares how that same discipline and competitiveness she used for fitness competitions helped her overcome her struggles with BDD.

Malorie and Julie discuss the importance of finding freedom with food. Malorie shares how she always makes choices based on how she wants to feel. Not only in regards to food but, in your relationships and all life choices.

Malorie shares that staying curious is her most pivotal upgrade. Just learn, don't judge things and lean into curiosity. Being curious is what has formed Malorie's career and helped cultivate a life that she absolutely loves.

Connect with Malorie👇🏻

www.malorieavaline.com

Instagram: @malorieavaline

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Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

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On the podcast today, Julie explores the concept of "What if?" We are in uncertain times right now but, what if you made that uncertainty work for you? What if all of this is working for you and your greatest good? What if you started a new habit or connected more with your family? What if………you fill in the blank.

Remember, when we ask better questions, we get better answers!

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Upgrade your Eats ebook

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

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Growing up, health and fitness were Jessica's outlet. She felt like it was the only area in her life that she could control. That passion led Jessica to starting her first health related business at 22 years of age. About this time, Jessica was introduced to Jesus. She says that she didn't have a sudden epiphany, nor did her life change right away. It was a journey that changed the way she dressed, content she posted, and also how she had treated her body and how much repair it needed-spirit, soul, and physically.

Jessica shares that before beginning a relationship with Christ, she used her body/fitness for attention. She wanted to feel seen, loved, and worthy. Accepting Christ didn't change her life immediately. Jessica shares that "change can only come when we are engaged in the word". Engaging in the word and meeting a mentor in the faith helped Jessica mature emotionally and make great strides in her life.

Jessica shares how she dives in with the people she helps and exactly what it means to "weigh" less.

Connect with Jessica:

Instagram: @jessicahottle

Website: www.jessicahottle.com

Podcast: What's The Truth?

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Instagram:

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Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

• 👉🏻itunes: http://bit.ly/aNSpodcast
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1. Homemade gifts

• body scrub, bath salts, kids crafts :)

2. Cookbooks

• a Natural Shift Whole 30 Meal Plan Cookbook
• Real Food Meal Plan
• Cookbooks by Danielle Walker

--Eat What You Love

--Against All Grain

• Oh She Glows by Angela Liddon

• Cookbooks by Katie Lee

--Katie Lee's Easy Breezy Eats

--The Comfort Table

3. New Kitchen Gadget

• Instant Pot
• Air Fryer
• Cuisinart Ice Cream Maker
• Vitamix Blender
• Food Processor
• Staub Dutch Oven

4. Personal Growth and Self-Care Items

• She Works His Way 2 Year Reading Plan
• Message Bible
• Journal
• Val Marie Paper Prayer Journal
• a Natural Shift Community Membership
• Ugg Robe
• Amazon Essentials Robe
• Ugg Alena Slippers
• Ugg Coquette Slippers
• Soma Loungewear/Pajamas
• Lake Pajamas/Loungewear
• Yeti Coffee Mug
• KARMA Organics Nail polish

5. Subscription Services

• Butcher Box
• Thrive Market
• Instacart

6. Gift cards for massage, manicures, pedicures

7. Personalized Health Consults

• Julie's specialities: gut health, high blood pressure, high cholesterol, weight management, and energy

https://www.juliedavey.com/

• Kari's specialities: hormones, stress, anxiety, sleep, and kids mood management

http://www.karicoody.com/

8. Activities

• Bike
• Lululemon Yoga Pants
• Lululemon Cool Racer Back Tank
• Lululemon Align Pant
• Lululemon Swiftly Tech Crew
• Lululemon Shorts
• Athleta
• Fabletics
• S'well Stainless Steel 17 oz Water Bottle
• S'well Stainless Steel 25 oz Water Bottle

Connect with us→ via social media👇🏻

Facebook:

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Follow Julie: https://www.facebook.com/juliedaveynp/

Follow Kari: https://www.facebook.com/karicoodyPharmD

Instagram:

Follow us: www.instagram.com/anaturalshift/

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

• 👉🏻itunes: http://bit.ly/aNSpodcast
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• 👉🏻google play:http://bit.ly/aNSpodcastgoogle
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In this episode, Kari answers one of the questions she is asked a lot…...what place do medications have in a natural lifestyle? Of course, there are some conditions that will require medications but for a large number of people/conditions, the requirement for medication could only be for a season. If we give our body what it needs in the form of nutrition, movement, supplements, and decreasing our toxic load it will heal itself. If we take care of our body differently, we will feel differently.

The journey to a natural lifestyle doesn't have to be all or nothing. Medications and essential oils can work hand in hand. Begin this conversation with your physician. If your physician doesn't encourage or support introducing natural solutions to your healthcare journey, don't be afraid to seek out a physician that will.

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Instagram:

Follow us: www.instagram.com/anaturalshift/

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

• 👉🏻itunes: http://bit.ly/aNSpodcast
• 👉🏻spotify: http://bit.ly/aNSpodcastspotify
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👉🏻stitcher: http://bit.ly/aNSpodcaststitcher

In this podcast, Julie dives into what the word balance really means. Historically, if you are putting a lot of energy into one area, there tends to be another area that doesn't get your full attention. This is why balance seems so unachievable!

So what is harmony? Harmony by definition is a "situation in which people are peaceful and agree with each other". Ahhh, sounds so nice and really what most of us desire in our lives. Balance by definition is "the condition of someone or something in which its weight is equally divided so it can stay in one position or be under control while moving". Balance sounds rigid and unattainable. The concept of balance is a myth and really sets us up for failure. By being fully present with what you are doing and being fully devoted to what you are doing at any given time may lend itself naturally to more balance. Is it harmony or balance that you're seeking?

Connect with us→ via social media👇🏻

Facebook:

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Follow Julie: https://www.facebook.com/juliedaveynp/

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Instagram:

Follow us: www.instagram.com/anaturalshift/

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Learn more about our Signature course, Upgrade made easy: your plan to better health

Links to listen:

• 👉🏻itunes: http://bit.ly/aNSpodcast
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Rebecca is a business and branding strategist, TEDx Speaker, New + Noteworthy podcast host and co-founder of the Brand Camp Retreat, branding workshops and retreats for female business owners. Prior to owning her own business, she served as a Vice President of Sales and Marketing for the top grossing division of a Fortune 1000 company, overseeing more than $1 Billion in sales. In addition to frequent public speaking events training entrepreneurs on social media, branding and business strategy, she is a frequent contributor to publications including Readers Digest, Women's Health, US Business and News, ABC News and more.

In this podcast, Rebecca shares how a health crisis with a loved one ignited her passion for research, specifically in the health arena. How that crisis impacted Rebecca is evident in how she lives today, 10 years later.

Rebecca tells us how experiences from her childhood produced a feeling of needing to achieve. She found that she would set goals but when she achieved them, she was left feeling empty. She wanted to know the why behind the emptiness and wanted to find the answer to happiness. After much work, Rebecca discovered how she truly desired to feel.

Rebecca and Julie talk about the importance of self care. Rebecca shares how in the past, she felt that she had to "earn" the right to self care. Now, she understands the importance of self care being a daily part of life and how it allows her to remain in "be state".

Rebecca shares how finding her "be state" changed her life and describes how to find your own "be state". She says to write down a list of qualities you would love to experience or be. When you look at your list, circle your top 5. Don't overthink it, just go with your gut. After you choose your five, create an affirmation…."I am abundant, I am relaxed, and I am joyful". You are creating a "to be" list instead of your "to do" list.

Rebecca's book "Becoming You" is available now on Amazon. She says it's a guide and not just a book but details how to unpack the info and apply it to your life.

You can find Rebecca at:

www.rebeccacafiero.com

www.brandcampretreat.com

Follow on IG: @rebeccacafiero

Connect with us→ via social media👇🏻

Facebook:

Follow us: www.facebook.com/anaturalshift

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Instagram:

Follow us: www.instagram.com/anaturalshift/

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Learn more about our Signature course, Upgrade made easy: your plan to better health

Links to listen:

• 👉🏻itunes: http://bit.ly/aNSpodcast
• 👉🏻spotify: http://bit.ly/aNSpodcastspotify
• 👉🏻google play:http://bit.ly/aNSpodcastgoogle
• 👉🏻stitcher: http://bit.ly/aNSpodcaststitcher

In this episode, Kari and Julie answer the top 5 questions they get asked on a regular basis.

1. What is the easiest way to meal plan and prep because just planning is overwhelming?

Julie: Start simple! Make one simple change for a week or so before trying to change everything in one week. Choose simple recipes and upgrade your ingredients.

Kari: Have key staples on hand and embrace leftovers!

2. What do you feel is the healthiest food lifestyle?

Julie: There is no one size fits all. Eating whole foods is the right way to eat for everyone but you have to be a student of your body and find what works for you. Educate yourself on the pros/cons of each eating plan and make an informed decision.

Kari: Focus on eating whole foods. Think of what is sustainable and what you can incorporate into your life for years.

3. How are you modeling healthy habits for your children?

Julie: The key here is to lead by example. Don't ask them to do something you wouldn't be willing to do.

Kari: Let your kids have some control and make choices about what they eat. Explain why some choices are better than others and empower them with information so they truly understand.

4. How do you stay motivated in your health journey?

Julie: I really envision how I want to feel, how I want to show up in life, and how I want my life to look. When you really become clear on those things, for me that is what has made the biggest difference and I know that those healthy habits are what will get me there.

Kari: You have to stay connected in how you want to feel and really become laser focused. I want to be a good steward of the body/time God has given me and I want to make the most of every day. In this journey to stay motivated, you have to have small wins. It's very important to have an accountability partner to help keep you motivated and on track.

5. How do you go from craving sugar day and night to cutting it out?

Julie: It is possible for you to quit refined sugar, not just for us or your friends. The cleaner your body becomes by upgrading what you eat, the less you crave sugar.

Kari: Learning how toxic sugar is for your body really motivated me. Once you participate in cleanses/detox programs, you will begin to notice how sugar negatively affects how you feel.

Podcast with Greg (on quitting sugar): https://anaturalshift.com/episode78/

Podcast with Karalee Glore on quitting sugar: https://anaturalshift.com/episode31/

the effects of sugar on your body: https://anaturalshift.com/episode30/

Link to purchase the course:

Connect with us→ via social media👇🏻

Facebook:

Follow us: www.facebook.com/anaturalshift

Follow Julie: https://www.facebook.com/juliedaveynp/

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Instagram:

Follow us: www.instagram.com/anaturalshift/

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

• 👉🏻itunes: http://bit.ly/aNSpodcast
• 👉🏻spotify: http://bit.ly/aNSpodcastspotify
• 👉🏻google play:http://bit.ly/aNSpodcastgoogle
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In this episode, Julie and Lori discuss Lori's journey to eating healthier and making better, more thoughtful choices regarding the foods she chooses to fuel her body with. Lori shares her experiences with cleanses and shares some of her struggles and successes as well.

Lori and Julie discuss how to handle different situations when your family, co-workers, etc aren't quite as supportive of the decisions you are making.

Lori shares her favorite Whole30 recipes and how to get creative in the kitchen. Lori provides info about her instagram/facebook community.

You can find Lori at:

Facebook: Essentially In Progress

Instagram: @essentiallyinprogress

Connect with us→ via social media👇🏻

Facebook:

Follow us: www.facebook.com/anaturalshift

Follow Julie: https://www.facebook.com/juliedaveynp/

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Instagram:

Follow us: www.instagram.com/anaturalshift/

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

• 👉🏻itunes: http://bit.ly/aNSpodcast
• 👉🏻spotify: http://bit.ly/aNSpodcastspotify
• 👉🏻google play:http://bit.ly/aNSpodcastgoogle
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In this episode, you will find tips and tricks to on how to stay healthy and happy during times like these...........

Kati Falzone (instagram: @runsonoil/facebook: Runs on Oil): Structure! Have a plan for your day. It allows you to focus on something positive that you can control. Of course, everything won't go as planned but it's nice to have some sort of structure for your day. Habits! It's easier to form better habits when your schedule or routine is off or different than the norm. You will build in a space in your new routine for what you are wanting to add.

Eliza Bacot: Play background music. It will help keep the volume level/tone in your home. Take frequent walks outside. It's proven that being outside can increase your mood. Essential oil timeout. It will be a distance from a situation/person that may be frustrating you and will involve a scent. Put a little oil in your hands and escape.

Christa Knowles: Take one day at a time. Take deep breaths, get out in nature, use your oils. Make the most out of this time. Use the time to catch up on laundry or projects/cleaning that you may not typically have time to do. Use the internet for new resources. Online workouts (yogi approved is my fave, bender fitness is another fave), virtual field trips for kids, etc.

Beth Wood (instagram: @essentially_obsessed_life/fb: essentially obsessed life Beth Wood): Aromatherapy playdough-2 cups flour, 2 cups colored water, 1 cup salt, 1 tbs olive oil, 1 tsp cream of tartar, and 5 drops essential oil of your choice. Combine all ingredients (except oil) in a large saucepan and stir until combined. Leave over medium heat until it forms into a ball. Remove from heat and cool on parchment paper. Once cooled add oils until combined.

Katie Rozier: Have a morning checklist for your kids. Getting dressed, brushing teeth, making bed, oils, etc. Get a workout in while your kids are doing their morning chores. Stay on top of oil application. Calming oils, focus oils, immunity oils…..all of those are very important right now. Get outside. Regardless of the weather, make it a point to get outside everyday.

Julie Davey(fb: Julie Davey, NP/instagram: @juliedaveyn/www.juliedavey.com): Best fruits/veggies to stock up on during quarantine time. Apples-will last for months in the refrigerator. Bananas-buy them as green as possible. Once they start to ripen, add them to the refrigerator. When/if they start to go bad, peel them and put in the freezer for smoothies, breads, etc. Citrus fruits-can last months in the fridge. Lime is great in savory dishes. Oranges-great for a snack and great for immunity boosting due to the vitamin c! Berries-freeze berries if you see them going bad. You can use them in smoothies and baking. Avocados-really great for your healthy fat intake. Tip: buy them really green and really hard. You can leave them on the counter until they start to ripen, then add them to the fridge to lengthen their life.

Potatoes(sweet, russet, yukon gold)-store them in a warm, dry place. Options are endless with potatoes! Great staple because they last a long time. Onions-last weeks to months. Store in your pantry. Winter Squash (butternut, acorn, spaghetti)-all great roasted in the oven. Cabbage/Brussel Sprout-will last 1-2 weeks in the refrigerator. Cauliflower-will last 1 to 2 weeks in the fridge. Broccoli-will last about a week in the fridge. Garlic-will last for months and will elevate the flavor of any savory dish. Carrots-will last weeks in the refrigerator. Frozen veggies/fruits are a great alternative to canned veggies.

Jeanine Ewing: Doterra products we are using to stay healthy and happy: On guard everything-Hand soap, sanitizer spray, roller ball. We love PB assist for the kids and adults! We also take several other Doterra vitamins and supplements to maintain wellness. Diffusing adaptiv for a calm and restful atmosphere in our home. Physical activity is so important to decrease stress and boost your immune system.

Connect with us→ via social media👇🏻

Facebook:

Follow us: www.facebook.com/anaturalshift

Follow Julie: https://www.facebook.com/juliedaveynp/

Follow Kari: https://www.facebook.com/karicoodyPharmD

Instagram:

Follow us: www.instagram.com/anaturalshift/

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

• 👉🏻itunes: http://bit.ly/aNSpodcast
• 👉🏻spotify: http://bit.ly/aNSpodcastspotify
• 👉🏻google play:http://bit.ly/aNSpodcastgoogle
• 👉🏻stitcher: http://bit.ly/aNSpodcaststitcher