The Art of Pre-Selling

In this episode, Amber is being vulnerable and transparent about a topic that most (if not, all) of us need to hear. We need to show ourselves some radical self-love.

As Amber says, radical is another way of saying we unapologetically appreciate our bodies. Had some kids? Got up a flight of stairs? Damn, your body did that. We put our bodies through the wringer. To be able to love ourselves fully– we need to give our bodies some well-deserved appreciation.

That's all well and good, Amber, but do you have a way to actually do this? Thanks for asking– of course! Amber admittedly states that this is something she struggles with to this day! This can be a hard pill to swallow, but through consistency of using some small, self-love tools that Amber gives us, it is a process that can get easier with time.

First up, find some things that you *love* about your physical appearance and write them down. Lean in, Mama. You can find something to put on that list, no matter how small. Next, it's time for some mirror affirmations. This is where we actually take the time to affirm what our bodies do for us.

We are complex beings. Because of that, our self-worth should not be tied to a number on the scale or the size of our clothes.

You in, Mama? Tune in for more!

Wellness Quote

• "I think when you love yourself wholly… you want to make better choices for your body. I do think you want to make healthier choices to your body. You speak nicer to yourself. You take care of yourself more. I think that's what's key for sustainable weight loss." –Amber Shaw

Key Highlights

• Sometimes when you notice some negative thoughts you are having toward yourself, it requires you to recognize it and have a conversation with yourself to correct it.
• We have to be able to love ourselves from within and try not to attach our happiness to physical attributes.
• When we are able to express radical self-love for ourselves, healthier and better choices are made as well as thoughts changing from negative to positive.
• We shouldn't be turning a blind eye toward our health for the sake of body positivity.
• The body neutrality movement may be a better approach for us that can't find a way to "love" anything about our bodies… yet.
• Self-love is not an overnight process. It takes consistent practice with the tools Amber shares with us.

Episode Resources

• Amber's free intermittent fasting guide: ambershaw.com/fasting
• Get the Beauty & Gut Collagen+ by MindBodyGreen (CODE: wellnessrevolution15) https://shop.mindbodygreen.com/

About Amber Shaw

Amber is a Body Transformation Expert, Founder of The Wellness Revolution, motivational speaker, and NBC Health and Wellness Coach. Having built a lifestyle that allowed her to embrace work, children, exercise, and well-balanced eating habits, Amber now works with helping and coaching women to achieve the same level of serenity and empowerment through a sustainable way of living.

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw

How many different identities do we go through as women? Mom, wife, caregiver, nanny, divorcee, cat lady? Do you even realize when your identity actually shifts? How can we do anything meaningful in life and appreciate it when we don't know who we are? In this episode Amber is talking to Anthony Trucks, author of Identity Shift: Upgrade How You Operate to Elevate Your Life.

As a foster child, Anthony's earliest memories were bombarded with bouncing from home to home. As life happened, he ended up being adopted in his teens to an all-white family that added another layer to his identity. Then he added football, children, marriage, divorce, NFL, and injury to those layers as well. The question becomes, how do you navigate the change and control it rather than it controlling you?

Anthony compares our bodies to a computer where our bodies are the hardware. Things like marriage and business are the programs that are running, and then our health is the operating system. Our identity is the invisible force that talks to all of it. Taking control of it requires awareness. It doesn't stop there, though. Once you gain that awareness, you shift your mindset. For example, too many of us start our days with negative thoughts. "I'm dumb." or, "There's no way I can do that." As simple as it may sound, try starting your day with, "I'm a kick-ass woman!"

Really, Amber? Is that all we're talking about, here? Not exactly. You've told yourself that you're amazing (and you are), but now what are you going to do to back up that claim? It's time for action, but the actions should align with your affirmations. Do that, and you will start noticing some changes.

You in, Mama? Tune in for more!

Wellness Quote

• "I think the biggest problem we have with change is not the change– but knowing who we are within the change. Because, if you don't know who you are within it, you don't know how to navigate it." –Anthony Trucks

Key Highlights

• We have always been the ones that create who we are as people, but we have rarely done so with intention. We can actually take the reins over our identity.
• We have to take ownership of our identities, even if it is painful to realize that we are at the center of every problem we have had.
• Identity is who you are when you aren't thinking about who you are.
• To control our identity, we have to be aware and see it. Then we can take action to change it– our thoughts and emotions will follow the lead.
• Change and growth happen when we are uncomfortable.

Episode Resources

• Cymbiotika discount code: AMBER15
• Little Black Dress Bootcamp: ambershaw.com/little-black-dress-bootcamp

Connect with Anthony

Website: www.AnthonyTrucks.com

Instagram: @anthonytrucks

Shift Method Coaching: members.anthonytrucks.com/coaching-call

Get his book: Identity Shift: Upgrade How You Operate to Elevate Your Life

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw

Hey, girl. If there is anything that our toxic diet culture has taught us as we were growing up, it is calories in and calories out. Or even, "Move more, eat less." Here's the deal, we talk a lot about the "crazy train of dieting" on this show and this is exactly the reason why– these Tarzan-like statements that require minimal speech also require minimal thought and our brains can go on thinking that this is normal. That this is what it takes to actually get the results we desire. But have you ever thought to yourself, "If I am doing all of these things right, then why am I not seeing the results?" It can be frustrating as hell, and Amber sheds some light by giving us three questions to ask ourselves when we see a plateau in our wellness journeys.

First up, ask yourself, "Am I actually eating enough?" Wait a sec… How can I eat too little? Move more, eat less, right? Stay with me. Amber says that women over 40 grew up in a time when it was trendy to be on a diet of some sort– because of that, we have all heard the term "calorie deficit." So, here's what happens: we go on this journey and we see some results. Hell. Yes. But, the time comes when we hit our first plateau. Okay, so we do what we did the first time around and cut our calories again… and again, and again. The crazy train becomes a crazy vortex spiraling out of control. Eventually, our body adjusts and our metabolism slows. So, it begs the question– are you eating enough? If not, it would be a prime opportunity to get a coach's help to guide you through the process to reverse this effect.

Next, ask yourself, "Am I stressed?" Amber points out that we are not just talking mental or emotional stress. That is certainly a factor here, but we are talking about physical stress on the body as well. To feel stressed like we are all familiar with is easy to recognize, but our physical body being stressed may be more difficult to gain awareness of so check for these things: Are you exercising too much? Amber has a great story about an avid CrossFitter to illustrate this point. Are you sleeping enough? The whole point of sleep is for our bodies to recharge, recover, and reset– so, naturally, if we don't get enough sleep, we are automatically putting ourselves at a disadvantage. All this stress, whether emotional or physical, produces the hormone cortisol which definitely has a direct effect on our weight loss.

Finally, ask yourself, "Am I giving myself enough time?" Let's be real. We want more than weight loss, we want body fat loss. To do this takes time. You have heard this before, but how many of us actually listen? Achieving sustainable weight loss takes time and changing our mindset from fixed to one of growth. We are talking about a wellness journey lifestyle, not dieting.

Episode Resources

• Amber's Free Intermittent fasting guide: ambershaw.com/fasting
• Get the Beauty & Gut Collagen+ by MindBodyGreen at shop.mindbodygreen.com and use code wellnessrevolution15 for 15% off

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw

Today's episode is a sesh that will challenge and empower you, with none other than Julie Solomon. In this episode, Amber is talking with Julie about what we can do as women to get what we want out of life. This episode is full of wisdom, so you may want to get that pen and paper as you cozy up with a glass of wine, because, Mama– this badass of a woman is calling us out in the best possible way so we can optimize our lives and find purpose.

Have you ever been completely overwhelmed, say… by just looking at your phone? All the ugly red notifications that scream at you. This is exactly what Julie did not want her audience to feel by reading her book. She knew exactly what not to do. She wanted to be authentic and give tangible steps to get what you want out of your life. Today's interview between Amber and Julie is a journey through the book, Get What You Want: How To Go From Unseen To Unstoppable. The first stop is actually in the introduction of the book but brings about a conversation that many women that are moms shy away from. Sometimes there are days we don't feel like being moms. *gasp* This is just one stigma that Amber and Julie do not shy away from. If we want change and satisfaction out of life, then the norm should be for uncomfortable conversations to become comfortable.

This flows so naturally into the next topic Amber brings up to Julie about validation. This is where it gets real. The scene is set when Julie gives us some context about a particular influencer that she looked up to a great deal that emailed her when Julie's own podcast, The Influencer Podcast, started gaining traction. Fantasies of friendship and collaboration immediately entered her mind… and then she read the email. To say it was the complete opposite of that would be an understatement, but Julie used it as a lesson to realize that she was seeking external validation from others simply because there were things about herself that she didn't like. Pause and read that again. Does that hit a little too close to home? As Julie says, when we hide what we don't like about ourselves with the validation of others, it will only cause destruction.

Thanks for the uplifting words, right? But fear not because as the episode wraps up, one of the final topics that is brought up is purpose. As Amber says often, we have to take radical ownership. The sooner we can own who we are and gain a sense of acceptance, whoa, now we are empowered to get what we want out of our lives. We can be intentional in the present so we can get what we want in the future.

You in, Mama? Tune in for more!

Wellness Quote

• "The more that I stay focused on being accepted and being validated by other people– just because it allows me to avoid the fact that there's a lot about myself that I don't like, that's only going to end in destruction." –Julie Solomon

Key Highlights

• Julie wrote her book out of a sense for her readers to be able to experience her in an authentic way, to see the obstacles she has had to overcome, and give tangible steps to achieve what they want;
• Being a mom is a wonderful responsibility, but there is a stigma that is placed on moms that we can't express at times that some days it is just hard to be a mom or days where we don't want the responsibility of being a mom at all;
• Amber agreeing with Julie that as soon as we can get honest with ourselves in our momhood journey, the sooner we can really tap into getting what we want and who we want to be;
• The reason that our own self-confidence and our own value, acceptance, and approval are contingent on what others think is because it makes us feel better about not liking ourselves;
• The more we can trust and love ourselves, the more we can love and trust other women– truly and authentically;
• We have to be able to understand how our "origin story" affects our belief systems we have in place today, only then can we be empowered to make change and take radical ownership of our lives;
• Become the woman that you want to be tomorrow so you can get the results that you want today.

Episode Resources

• Amber's Free 7 Day Little Black Dress Bootcamp: https://ambershaw.com/little-black-dress-bootcamp/
• Cymbiotika discount code CLICK HERE: AMBER15
• Get your copy of Julie's book here: https://join.juliesolomon.net/getwhatyouwant/

About Julie Solomon

Julie Solomon is a Speaker, Business Coach, host of the top-rated The Influencer Podcast, and Author of the upcoming book, Get What You Want: How to Go From Unseen to Unstoppable (HarperCollins Leadership, June 7, 2022). Her upcoming book, Get What You Want, teaches you how to shake off outdated ideas of what is possible and use your newfound belief to make anything you want to happen. Julie has launched several successful online programs including Pitch It Perfect, The Influencer Academy, and SHINE Mastermind, which teach clients how to master the skill sets needed to take a personal brand idea and turn it into a profitable, sustainable. In her weekly podcast, The Influencer Podcast, Julie offers up real-time coaching, straight talk, and conversations to her millions of listeners worldwide.

Connect with Julie

Instagram: @julssolomon

Website: https://juliesolomon.net/

About Amber Shaw

Amber is a Body Transformation Expert, Founder of The Wellness Revolution, motivational speaker, and NBC Health and Wellness Coach. Having built a lifestyle that allowed her to embrace work, children, exercise, and well-balanced eating habits, Amber now works with helping and coaching women to achieve the same level of serenity and empowerment through a sustainable way of living.

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw

Hey, Mama– I've got a question for you. Does this statement sound all too familiar? "I'll be happy when…" Yikes. Depending on how you finish that sentence really shines a light on your perceived self-worth. Well, Lady, take a seat and grab a glass of wine and listen to the major truth bombs that Amber is dropping for us today all about the comparison trap– the trap we are all guilty of falling into when we compare ourselves to others. Amber even quotes a saying from Tim Tebow based on his own research findings: On average, we spend 12% of our days comparing ourselves to others.

What do you think about that? Think it might be more than 12% at times? So does Amber. Maybe you're inclined to agree with Amber again, she says early in the episode that men certainly feel pressure as the society-deemed provider of the family. Women? We feel pressure as well. External pressure. Rather than say, "Damn, I wish I had that girl's energy!" or "Damn, she just has so much joy! I wish I could be more joyful like that.? No, as women, we are more likely to fall into that comparison trap of the external attributes of, "Damn! I wish I had those legs." Sub out the word legs with anything else you'd like. Abs? Butt? Cheekbones? It's like we're standing in front of Regina George's mirror nitpicking all the things we wish we could change. But here's another question: How does that make you feel?

As Amber says, we should want to grow and improve on ourselves. "Our inner work is never done." But, when this drive for growth becomes so predominant that it dictates our lives, we have to start questioning our intentions. Going down the rabbit hole of comparing yourself to others and then causing negative emotions you feel toward yourself– girl, this is wasted energy. So, what do we do about it? Luckily, Amber is giving us her example of what she does to yank yerself out of the comparison trap. First, she does daily gratitude *practice.* You like the stars around practice? They're there for a reason. It is a daily practice to find something (five things, in Amber's case) to be grateful for. Not only does she find those five things, she makes sure that they are different every day and then she takes a moment to feel that thing or person she is grateful for.

The second thing Amber does is pull a tool from a Wellness Revolution favorite and previous guest of the podcast, Gabby Bernstein. Amber uses Gabby's "Choose Again" method. You have to be aware and recognize when the comparison trap has been triggered. Once that happens, rather than feel guilty for falling into the trap, you are empowered to choose again– choose a positive reaction, maybe one of gratitude? As Amber reiterates through the episode, we all fall into the comparison trap, but what will you do to pull yourself out of it?

Tune in for more!

Wellness Quote

• "When you are constantly comparing your body, your job, your house to someone else, you can miss out on what is directly in front of you. You can miss out on the many, many blessings that are right in front of your face." –Amber Shaw

Key Highlights

• We spend 12% of our day comparing ourselves to others. For men as the providers of the family, that may be more materialistic like a job or house, but for women, it is more likely to be external comparing different parts of our bodies;
• Our inner work should never be done, we should constantly be seeking growth;
• We run the risk of missing out on things that are directly in front of us when we fall into the comparison trap;
• When you have fallen into the comparison trap, it is not easy to find things to be grateful for, but that is why it is so important. We have to be intentional and actually practice gratitude;
• Amber finds five things she is grateful for every day before she opens her eyes in the morning. These things are different from day to day and she takes a moment to actually feel that thing or person she is grateful for making the practice more intentional and impactful;
• There is a difference between accepting yourself for who you are and wanting to experience personal growth– the drive for growth should not come at the cost of mental wellbeing. If you're finding that it does, take a closer look at your intentions and find your "why"
• Use Gabby Berstein's "choose again" method to react differently when the comparison trap has been triggered for you.

Episode Resources

• Amber's Free Intermittent fasting guide: ambershaw.com/fasting
• Book: Super Attractor - Methods For Manifesting A Life Beyond Your Wildest Dreams by Gabby Bernstein

About Amber Shaw

Amber is a Body Transformation Expert, Founder of The Wellness Revolution, motivational speaker, and NBC Health and Wellness Coach. Having built a lifestyle that allowed her to embrace work, children, exercise, and well-balanced eating habits, Amber now works with helping and coaching women to achieve the same level of serenity and empowerment through a sustainable way of living.

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw

From paralyzed acrobat to successful speaker, coach, and podcast host, Amber's guest today, Danny-J, knows the significance of a do-over when life gives you a crap deal. Mama, we are getting vulnerable in today's episode and talking about the power (and the need) for a do-over in our lives.

As coaches, Danny-J and Amber both know the power of a client figuring out what is truly bothering them, getting past it, and growing from it can do to that client's overall wellbeing and personal growth. That is something that, as individuals, we can control. But what happens when life decides to take a *insert poop emoji* on us? What happens when it is out of our control? Loss of a job. Loss of a loved one. Loss of a marriage. Is this hitting home, Mama?

In today's interview, Danny-J comes to the rescue by describing how to get a do-over. A do-over is different from starting over, it is a mindset shift with a positive outlook. A do-over is something we get to do– we get to try again with a different outcome in mind. It is us saying, "New 'do, new me," after we get our hair colored.

But how do we get this oh-so-magical, do-over life makeover? By realizing that this setback (whatever it may be) is a GIFT. We have to grieve. We are allowed to be sad. Any kind of loss in life is worthy of acknowledgment. As we grieve, we should look for Insights– are there any lessons to be learned out of this? Then, we should Forgive. Listen, Mama, Danny-J and Amber both stress that Forgiveness is NOT for the other person, it is for you. You are not letting that person have power over you any longer. Finally, we need to Trust. Trust is something that we should have in ourselves, and ultimately, trust overall that everything is as it should be or will be. These moments in life are setbacks and using this framework we can turn those setbacks into fuel that ignites our do-over.

You in, Mama? Tune in for more!

Wellness Quote

• "Forgiveness is not about letting someone else off the hook, it's really releasing their tie on you and it's really for you." –Danny-J

Key Highlights

• Meet Danny-J, a college graduate turned acrobat that became paralyzed and had a long healing journey, but within a year was able to walk again. Danny-J is now a successful coach, speaker and the co-host of the Best Life Podcast;
• If we notice something is blocking our way to success, the block may be emotional or mental rather than physical, it is necessary for us to figure this out on our own rather than someone tell us;
• After she found out her husband was having an affair, Do-over Danny came to life and brought to light what a properly executed do-over can do for our overall well-being and personal growth
• Setbacks are a secret gift to a do-over. This is mentioned in Danny-J's TED Talk as she also mentions her framework to carry out a successful do-over, GIFT;
• Forgiveness is something that is ongoing. It is not a "one and done" event. Even though forgiveness is for us and not the other person, it may be something that turns into a daily practice. If you don't think you are capable of actually forgiving someone try the baby step of "I am willing to be able to forgive,";
• Another possibility for mental or emotional healing could be ayahuasca or other plant ceremonies, Amber and Danny talk about this in detail, and Danny-J also has a full podcast episode on the Best Life Podcast over this topic if you are interested.

Episode Resources

• Join the waitlist to get all the details on a brand new high-touch mentorship: www.ambershaw.com/mentor
• Cymbiotika discount code CLICK HERE: AMBER15

About Danny-J Johnson

Danny-J is an award-winning entrepreneur, keynote speaker, podcast host and storyteller. As the former founder of The Sweaty Betties, an online fitness community, Danny-J discovered the most effective method for capturing attention and increasing revenue—sharing personal and brand stories. Danny-J's work can be heard in her weekly show, The Best Life Podcast and can be followed in real time on all the social media platforms. As a true example of "Truth is Stranger than Fiction" she uses her real "Jerry Springer Life" stories to engage with her audience, teach life lessons and inspire others to rewrite their stories and begin again. Danny-J now teaches innovative brands and influencers to close more sales, become better leaders and blow up their brands with the irresistible power of vulnerability. A true expert in starting over, she will help anyone recognize the gift of a Do-Over.

Connect with Danny-J

Instagram: @dannyjdotcom

Twitter: @dannyjdotcom

Facebook: Danny-J

Website: Danny-J

About Amber Shaw

Amber is a Body Transformation Expert, Founder of The Wellness Revolution, motivational speaker, and NBC Health and Wellness Coach. Having built a lifestyle that allowed her to embrace work, children, exercise, and well-balanced eating habits, Amber now works with helping and coaching women to achieve the same level of serenity and empowerment through a sustainable way of living.

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw

Hey Love, if you know the struggle of being so good on your diet during the day (give yourself a pat on the back), only to be derailed by your pantry for a nighttime eating sesh, then Amber has some words you need to hear today in this episode. Girl, don't white-knuckle it– give yourself some damn grace. We've all been there, but with the tips that Amber gives us today, let's be fierce and face that nighttime with confidence!

First, if you notice that your nighttime eating is getting the best of you, Amber encourages you to detach yourself from that moment and to be clinical and ask yourself– What's really going on? Why am I doing this? Once we identify the cause, nighttime eating is an issue that can be remedied. This spills over into the next tip. Once you know why, then you can identify what triggered it. Self-awareness is key for this to be effective.

Then, Mama, cue "Closing Time" by Semisonic because this kitchen is *closed.* Get yourself into a routine with structured times for eating and sleeping. To be able to get better sleep, studies show we should shut that kitchen down 3-4 hours before our head hits that pillow. When we have that structure we can make sure we're getting enough food throughout the day to where we don't even think about nighttime eating because we'll be busy sleeping. This step really kicks our circadian rhythm into gear and resets our bodies to lessen cravings and hunger.

The next steps overlap each other. Girl, get satisfied– at every meal. Healthy eating doesn't have to equate to boring eating. Eat the foods that you like and appreciate your meal. We want our bodies to say, "Damn, that was good!" Achieving that level of satisfaction is easier when we do the next tip and include protein and good fats in our meals. By including these nutrients in our meals, we are not only more satisfied, but nighttime eating will become a thing of the past. But overall, listen to your body. As Amber says, we should not deny our bodies in the name of a diet. After all, wellness and health is a journey about being consistent over perfect.

You in, Mama? Tune in for more!

Wellness Quote

• "When it comes to nighttime eating, more times than not, there is a reason behind it… that reason has nothing to do with the kind of person that you are." –Amber Shaw

Key Highlights

• We have to release that guilt and shame over not meeting the unrealistic standards that restrictive dieting has placed on us, we have to give ourselves grace;
• Get more clinical and understand the why behind your nighttime eating sessions– ask yourself why are you doing this and identify the cause;
• Once you understand the cause, find the trigger. Was it emotional? Maybe you had a stressful day at work, maybe it was your *gulp* children. Bath time. Bedtime. Getting them to eat vegetables. Yikes;
• Getting into a routine is very helpful. Be intentional and plan to have enough food throughout your day, close your kitchen at a specific time, and then be consistent with your bedtime;
• Get enough protein and good fats at every meal to boost your satisfaction with every meal. When we look forward to eating during the day and for dinner, nighttime eating isn't something to worry about;
• Give yourself some damn grace… have we mentioned that already?

Episode Resources

• Join the waitlist to get all the details on a brand new high-touch mentorship: www.ambershaw.com/mentor

About Amber Shaw

Amber is a Body Transformation Expert, Founder of The Wellness Revolution, motivational speaker, and NBC Health and Wellness Coach. Having built a lifestyle that allowed her to embrace work, children, exercise, and well-balanced eating habits, Amber now works with helping and coaching women to achieve the same level of serenity and empowerment through a sustainable way of living.

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw

In this episode, Amber is getting real and vulnerable with celebrity makeup artist and CEO of Pretty Girl Makeup, Christina Flach. If you have ever experienced tragedy or darker moments in life, and someone has made the suggestion to just "snap out of it," it can truly be frustrating. As a badass mom and CEO, Christina lets us know that these moments are not something we can just snap out of– it takes conscious thought and intentional practice to get through these valleys, all while leaning on friends and family.

Christina has experienced the loss of both her son, Beau, and her husband, professional tennis player, Ken Flach. For Christina, it came down to relying on friends and family and her disciplined lifestyle. This Mama used her pain and turned it into purpose for her family by taking care of herself first. It is not selfish to take care of yourself, like Christina says, "I'm a better everything when I have taken care of myself." This isn't to say that it was an easy path to take. Choosing a path of happiness was a mindset shift that took time, but was ultimately necessary for her family that she still had to take care of. Small choices like being grateful for the time you have with your loved ones is something Christina repeatedly thought even saying, "You don't know how long you have on this earth with friends or family, so don't f*** it up!"

Christina is a shining example of beautiful resilience. With everything she has been through, she has come out of it with purpose. A purpose to spread awareness of Sepsis. A purpose to take care of herself so she can take care of her family. A purpose for business. A purpose to live life happily. How can you turn your pain into purpose?

You in, Mama? Tune in for more!

Wellness Quote

• "As mothers, our happiness affects everybody, and so, if we're a disaster, it's going to affect the kids." –Christina Flach

Key Highlights

• Just because Christina chose to be happy rather than miserable after such a tragic loss, she still took the time to grieve. It just didn't come at the expense of the rest of her family;
• As the adage goes, "happy wife, happy life," something similar can be said for mothers in a family unit. When a mom is down, the family is down more than likely. This is a beautiful responsibility;
• We are not guaranteed anything in this life. It is a choice to be grateful for the time we had with ones that have passed. It is a choice to be happy rather than sad or miserable;
• When it comes to our health, no one will advocate for us better than ourselves. If we feel that something is off, we should demand to be treated or to be heard;
• Make caring for yourself a non-negotiable. It is not a selfish act to care for oneself– we can be a better everything for ourselves and our families when we have taken care of ourselves first.

Episode Resources

• Join the waitlist to get all the details on a brand new high-touch mentorship: www.ambershaw.com/mentor
• Cymbiotika discount code CLICK HERE: AMBER15
• Pretty Girl Makeup discount code for 25% off PRETTYGIRL: http://www.prettygirlmakeup.com/

About Christina Flach

A CEO AND SINGLE MOM: Christina is a single mother with four kids, along with the creator and CEO of Pretty Girl Makeup. Christina and her company have worked with some of the most recognizable faces, brands, and publications, and her company continues to grow. Additionally, Christina is a fashion commentator for the publication Soap Opera Digest. In her free time, Christina enjoys spending time with her two sons and two daughters, whose ages range from 15 to 28.

GRIEF WITH GRACE: As a kid, Christina was with her mother until the very end as she battled cancer. In 2006, her infant son passed away on Christmas morning. In 2018, Christina's husband, professional tennis player Ken Flach, succumbed to sepsis. Through her grief, Christina found a new purpose. Along with being a CEO and mother, Christina spends her time spreading awareness of sepsis and sharing her battle with grief, and teaches others how to smile in the face of tragedy.

Connect with Christina

Instagram: @ChristinaFlachMakeup | @prettygirlmkup

Twitter: @Prettygirlmkup

Website: christinaflach.com | prettygirlmakeup.com

Facebook: Christina Flach | Pretty Girl Makeup

About Amber Shaw

Amber is a Body Transformation Expert, Founder of The Wellness Revolution, motivational speaker, and NBC Health and Wellness Coach. Having built a lifestyle that allowed her to embrace work, children, exercise, and well-balanced eating habits, Amber now works with helping and coaching women to achieve the same level of serenity and empowerment through a sustainable way of living.

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw

"Amber, I wish I could just tone *this body part* up!"

"What exercises can I do to get rid of this stubborn belly fat?"

"Ugh! I am so self-conscious about the fat on the back of my arms!"

Hey Mama, if you have ever thought about this at one point in your life (most of us have), then this is the episode for you. This is what we call spot reducing– the idea of toning up a specific part of your body.

But brace yourself, gorgeous. Spot reduction… is not a thing. Our bodies are complex with multiple factors at play like genetics, body type, and nutrition. All of these play a role when it comes to losing weight. So, if spot reduction is not possible, what can we do? The good news is that Amber is answering that question for us by dropping some of her biggest tips to solve this problem.

First, rather than do exercises that focus on a specific body part or muscle group, start doing compound exercises. These are exercises that are working out more than one muscle group at the same time– think planks, push-ups, squats or even some mini circuits with a slam ball. Once we have these exercises set, let's focus on staying consistent with them. Now, consistency does not mean going hardcore 5-6 days out of the week. Especially if you're just starting, oh mamma, you'll shut down before you even begin and no one would blame you! You have to meet yourself where you're at, and if that means one day out of the week, then do it– but do it consistently. Finally, nutrition is paramount. As Amber says in the episode, "You cannot out-exercise a poor diet." If we really want to get rid of our excess body fat, then we should make ourselves a priority and minimize what we eat in a box or package.

Talking about spot reducing goes to an idea of a "quick fix," but to get the results, we have to change our mindsets that this will not be an overnight transformation– it will take consistency to make it sustainable.

You in, Mama? Tune in for more!

Wellness Quote

• "You can focus on strengthening… and building muscle which will, in turn, help with your metabolism and burn fat– but as far as target a specific area, there's no such thing." –Amber Shaw

Key Highlights

• Ladies, we do not have "bat wings" or "muffin tops," let's give ourselves some grace and focus on what we can do rather than go after something that doesn't exist like spot reducing;
• If something could be as easy as spot reducing, everyone would do it, but our bodies are complex, and to lose weight or stubborn fat we have to take into account genes, body type, nutrition, etc.;
• If we can't spot reduce by targeting one specific area, then let's do some complex exercises so we can get the most bang for our buck by exercising multiple muscle groups at the same time;
• Whenever we are going to make changes to our fitness routine, we need to make sure we are being consistent. Meet yourself where you're at if you're just beginning, but be consistent;
• You can't out-exercise a poor diet, we have to make our nutrition a priority. When we incorporate all of these tips, we will start noticing the changes in our body– not overnight, but it will be sustainable weight loss.

Episode Resources

• Join the waitlist to get all the details on a brand new high-touch mentorship: www.ambershaw.com/mentor

About Amber Shaw

Amber is a Body Transformation Expert, Founder of The Wellness Revolution, motivational speaker, and NBC Health and Wellness Coach. Having built a lifestyle that allowed her to embrace work, children, exercise, and well-balanced eating habits, Amber now works with helping and coaching women to achieve the same level of serenity and empowerment through a sustainable way of living.

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw

In this episode, we are tearing down the walls and getting real talking about all things related to the female libido with the Libidoologist, herself, Dr. Renee Wellenstein. You may be surprised by a few things you hear in today's episode about a topic we normally (ahem, especially women) shy away from.

First, Renee discusses what libido is. While many may think of it as just the sex drive, Renee goes a bit further and extends the definition to a more emotional state– the desire and need for connection and intimacy. This definition really sets the foundation for the rest of the episode, because it makes libido more an issue of mindset than action.

For example, when Amber and Renee first start the conversation, Amber gives the scenario of women doing most of the housework, taking care of the children, running errands– all of this on top of their own jobs. *Enter husband* The expectation becomes that women should jump in their husband's arms as they whisk them away to the bedroom. This can lead to a feeling of resentment that can be a detriment to the libido and cause it to decrease over time.

The other part of the mindset that comes up throughout the episode relates to self-care and self-esteem. If you are feeling depleted and don't even feel like taking care of yourself, how can you love being with someone else intimately? If your mind races with negativity and poor body image throughout your day because of your dietary choices, how does this affect your libido? As Amber and Renee state early in the episode, libido starts outside of the bedroom before it ever goes inside of it.

You in, Mama? Tune in for more!

Wellness Quote

• "If we want to live a long, healthy, sexy life… it's really better for us to adopt habits that are sustainable and lifelong." –Dr. Renee Wellenstein

Key Highlights

• Renee introduces herself, and in doing so, talks about important concepts such as: life purpose, what we do when we hit our rock bottom, what we're willing to do to feel like 'we have our life back';
• While not hating on conventional medicine doctors and methods, Renee and Amber discuss the advantages and disadvantages of conventional medicine and then compare it to functional medicine;
• Self-care and mindset can be the biggest factors when trying to boost the libido in women;
• If self-care and mindset are factors in boosting libido, then topics of nutrition must be discussed. Because for many women, nutrition is paramount to confidence and body image;
• Exercise that you love to do is vital to boosting your confidence and something that Dr. Renee deems as "very important" to increase the libido.

Episode Resources

• Join the waitlist to get all the details on a brand new high-touch mentorship: www.ambershaw.com/mentor
• Get 15% off Cymbiotika with my discount code by clicking here: AMBER15

About Dr. Renee Wellenstein

Dr. Renee is a double board-certified doctor who has been working with women for over 20 years and due to her own personal health challenges, she stepped outside the box of conventional medicine to take a radically different approach to heal herself from the deep depths of burnout. About a decade ago, Dr. Renee was living what she thought was her dream life; she was an extremely busy Ob/Gyn, married to a doctor, with toddler twins and had moved to a quaint, quiet town in the country. One day in May 2012, Dr. Renee fell off of her horse during a riding lesson and broke her back. She not only struggled with severe back pain, but with fatigue and the inability to focus. Her doctor diagnosed her with depression, but her symptoms did not improve after trying two different antidepressants.

Two years after her injury, Dr. Renee was still struggling with unexplained symptoms. After exhausting all of her options in the conventional healthcare system, she was put in contact with a doctor who was an "anti-aging" practitioner. She finally received the appropriate diagnosis, her symptoms resolved and she got back on her feet and joined the world of functional medicine. In August 2019, Dr. Renee started Kaspira Elite Health Consulting, LLC. Throughout her journey, she has certainly faced her fair share of obstacles and has mastered the art of leaping into transitions with each pivot. Now Dr. Renee empowers women to take control of their health, jumpstart their energy, improve their confidence, and reignite their libido!

Connect with Dr. Renee

Website: https://www.drreneewellenstein.com/

Instagram: @drreneewellenstein

Facebook: Renee Wellenstein

YouTube: Dr. Renee Wellenstein

iTunes: The Real Heal

Spotify: The Real Heal

About Amber Shaw

Amber is a Body Transformation Expert, Founder of The Wellness Revolution, motivational speaker, and NBC Health and Wellness Coach. Having built a lifestyle that allowed her to embrace work, children, exercise, and well-balanced eating habits, Amber now works with helping and coaching women to achieve the same level of serenity and empowerment through a sustainable way of living.

Connect with Amber

Instagram: @msambershaw

TikTok: @msambershaw

Website: ambershaw.com

Facebook: Amber Shaw