Begin Within's very own Jessica Corkin guest hosts this episode and interviews me all about the 5 pillars of fitness outside the gym. 

We cover each pillar briefly, including what the general target might look like in each of these areas for you. 

•Hydration

•Sleep

•Nutrition

•Your relationship with yourself

•Your connections with others

Connect with me @natesleger

Ready for great results from the comfort of home? Enroll in our challenge at beginwithin.fit.

Here's my interview with Kelsey Larson, a Registered Dietitian and Personal Trainer. In our convo, we dig into a famous Ellyn Satter definition of "normal eating." 

Highlights:

•Finding what's "normal" for YOU. Your preferences, your schedule, your life.

•The importance of your body's satiety signals.

•Gaining confidence in your relationship with food.

Here are some references that come up during the episode or are good supplements to our themes:

Ellyn Satter pdf—What is Normal Eating?

Satiety Scale Worksheet from Precision Nutrition—The Hunger Game

8 Keys to Recovery from an Eating Disorder, by Carolyn Costin and Gwen Schubert Grabb

Let's connect! Learn more and get what you need to stay motivated and see real results in your fitness journey at beginwithin.fit.

In this episode, I again interview Biju Sukumaran, the mind behind @scienceofselfhelp and scienceofselfhelp.org, where he shares his research on hacking long-term change with psychology. 

He explains his unique approach to self-experimentation and the results he's gotten through researching and testing ways to improve sleep.

We cover: 

•Why you need to start preparing for a great night's sleep when you first wake up

•How sleep is a (big) part of a system of helping yourself to move toward a healthier place

•How sleep is personal and to address your personal needs when it comes to getting better sleep

Make sure to follow Biju at the links above.

Connect with me @natesleger

Ready for great results from the comfort of home? Enroll in our challenge at beginwithin.fit.

Here's my interview with one of our superstar clients, Jodie. She gets REAL about the emotion/mental challenges of the pandemic and how she took control of her health and fitness and got some amazing results!

Themes we cover: 

•The mental/emotional benefits of working out and being intentional with nutrition

•Letting the people in your circle of family, friends, and even co-workers know that you're making a shift 

•The freedom that comes from intentional eating

Join our FREE 5-Day Self-Care Challenge at beginwithin.fit

Here's my interview with Alan Lemons, a Fitness Trainer who's begin within journey has led him to a strictly plant-based diet. 

We cover: 

•What got him to stop eating all animal products

•Some of the "vegan" myths you may have heard and Alan's responses

•Sneaky ways you and I can work on getting more plants into our regular diet

Connect with Alan on Instagram HERE.

Join our FREE 5-Day Self-Care Challenge at beginwithin.fit

As promised in the episode, here's one of Alan's "go to" recipes:

Crock Pot Peanut Stew

Ingredients:

1 tbsp olive oil (optional)

4 cloves garlic minced

2 small yellow onions, diced

2 medium sweet potatoes, cubed

1 tbsp curry powder

1 tsp cumin

1 tsp chili powder

1 tsp cayenne (optional, adds heat)

1 tsp salt

2 1/2 cups vegetable broth

1/3 cup peanut butter

28oz can diced tomatoes

2 15oz cans chickpeas, drained and rinsed

1 red pepper, chopped

2 cups spinach, chopped

1/2 cup chopped cilantro (for garnish)

Method:

Here's my explanation of why our team made a HUGE shift and stopped using the word "goals" when working with our clients (and why you should do the same).

I also cover:

•The difference between fitness aspirations, outcomes, and behaviors

•Why getting crystal clear is a must when it comes to what you want out of fitness

Like I mention in the episode, our shift in how we use these terms is all thanks to BJ Fogg and his book Tiny Habits. 

Join our FREE 5-Day Self-Care Challenge at beginwithin.fit

Here's my interview with Adam Mootz, DC (and my chiropractor). We cover all things hydration, including: 

•Why you should be very interested in how hydrated you are (headaches, brain fog, pain, poor movement)

•How much water should you drink

•How to make sure you're cultivating good hydration habits

You can connect with Dr. Mootz, or schedule an appointment at belvillechiro.com.

Join our FREE 5-Day Self-Care Challenge at beginwithin.fit

Here's my interview with Nicholas Heenan, a speaker and author, who isn't afraid of the spotlight. In this episode, her recounts some of the many lessons he's learned from battling obesity (from 621lb at his heaviest) and schizophrenia.  

Listen for:

•What motivated him to lose nearly 400lb

•How life is a system—focus on improving one area and other things improve too

•Why it's so important to make sure you're having fun as you improve your health

•How savoring the little victories can keep you focused

Join our FREE 5-Day Self-Care Challenge at beginwithin.fit

Here's my interview with Jennifer Ellis-Schuetz. She's is a Functional Diagnostic Nutrition Practitioner and Transformational Coach that specializes in implementing a trauma-informed approach in working with driven adult professionals who are struggling with chronic fatigue, gut issues, and brain fog and other health challenges and related life stress. She helps them identify and address the core issues keeping them stuck so they can regain their energy and get back on track in their life.

You can connect and follow Jennifer at www.empoweredtoheal.com or email her [email protected]

We cover:

•How what happens in your gut becomes evident throughout your body

•Signs that you are a weak host for your precious gut bacteria

•Simple things you can do to optimize self-care

Join our FREE 5-Day Self-Care Challenge at beginwithin.fit

Here's my interview with Harshad Manglani, who studies information technology in Pune, India. He's also the host of the What Works for You podcast and a thought-leader in the personal improvement space.

We cover:

- Why having a "Self-Experimentation Mindset" can support you in your journey to better health and fitness

- Why giving attention to your morning routine is so important

- How tracking your follow-through (and sometimes feeling frustrated) can be so beneficial

Check out the video of our interview here: https://youtu.be/KXGgClC3Vpk

Join our FREE 5-Day Self-Care Challenge at beginwithin.fit