Basically, the theme of this episode is “Not your body, not your business” 

After having some eye opening conversations with some friends, I realized it was time to make an episode about some societal pressures and expectations we have placed on us, and then dismiss them with the reality of it all. Everyones life if different. One size does not fit all, and it is just simply not your business if someone chooses to live their life differently than the way someone else does. 

From pregnancy, to body shaming, to motherhood struggles, to relationships… we talk about A LOT. 

My overall advice to you…

1. You do what is best for YOU 
2. Don’t EVER let anyone tell you that your choices are not worthy or enough 
3. Stand up for yourself and tell someone when they have crossed a boundary 
4. Somethings may take longer than others, but it doesn’t mean that they’re not working 

Just a disclaimer: I am not a licensed doctor, psychiatrist or therapist, etc. I’m a teacher, certified trainer, women health coach and nutrition coach… but most importantly, I am your friend and I want to empower you to live the life that YOU want to live. If you need further support, my inbox is always open and I will always encourage you to get whatever support you need. 

PS: This episode has some adult language in it, so use headphones around the littles! ;) 

"In a world where you can be anything, be kind"

In this episode, I will share a story with you all about an interaction I had at the gym that opened my eyes in such a broader way. This world needs more kindness, but the only way we can give it to others is by practicing giving it to ourselves first. What have you done today that was kind to both yourself and others?

Here's some examples that you can start TODAY!

1. Talk kindly to yourself. 
2. Practice gratitude. 
3. Perform acts of kindness to others.
4. Reflect daily. 
5. Focus on self-care. 
6. Be responsible for your wellbeing. 
7. Invest in your interests. 
8. Practice mindfulness.

Thanks to Bianca Clarke, Cognitive Behaviour Therapist for the tips, and to *John* for opening my eyes today! 

One of the most requested topics is here: NUTRITION! 

Join me and Shoshana Berger as we tackle all the nutrition questions and topics together and give you some of the best advice we can from our personal perspectives and coaching certifications. 

From calorie counting to intuitive eating, macros to micros, allergies to preferences, and organic vs non-organic; we've covered a lot! 

Please remember that for specific nutrition information for your own body, it is best to seek the help of a nutritionist, registered dietician, or another nutrition specialist for next steps. 

Fitness, Fear & Friendship... 3 things that are often requested I talk about, and this episode hits on each one so authentically! 

This episode is fun, positive and empowering thanks to my amazing friend Anya Airapetian! We talk all things Sweat and the community, building relationships through instagram, Kelsey Wells' Redefine Fitness retreat that we went to in Mexico, anxiety, fear… and the best thing about this episode is that it feels like you’re going on a walk with your bffs. 

There’s no judgement, all laughs, real talk, and totally open arms. 

My overall goal for this podcast is that I want you to be empowered, encouraged and ready to try new things, and know that no matter where you are in life, you CAN. 

And this episode is just that. 

PS- So sorry my audio is funky! I am still fighting a cold, so enunciating and projecting was hard and I wish I was a bit louder! 

Ryan and I took some time to decompress together and answer as many of your questions about our wedding now that we can! We hope you enjoy and we were so excited to finally get to share our amazing memories with you all from the best day of our lives. Listen, take some notes, and let us know what you think! 

PS- We hope you enjoy part of the best MOH song ever!!!

If you are someone like me who is usually a positive, view the glass full type of person, then you know how scary it is when you start to develop dark thoughts. And I mean really dark...

I think it's safe to say I have officially been in some of the most stressful situations in my life, and while I believe that everything has a purpose and it'll only make me stronger; I'm not afraid to admit that I needed help and that I wished it would go away. 

You start to ask yourself questions like "Why me?" "I don't want to think like that, but I just don't know what else to do with this pain"

If you resonate with any of this, or you too have struggled with anxiety, dark thoughts, depression, etc... this episode is for you. You are NOT alone, I am here with you, and we CAN and we WILL get through this together. 

How To Ignite Your Fire and Keep It Lit with Michelle"Meesh" Kalinski!

If y’all don’t know my girl Meesh- you’re missing out. 

Meesh is a graphic designer turned personal trainer who saved her own life through finding her passion for strength training and helping others find their strength. She realized how important her day to day was, recognized how powerful her choices were, and transformed her life over the years. She went from feeling lost and unworthy, to feeling like the best, most powerful version of herself yet. 

Meesh has some AMAZING stories that I know so many of us can relate to, and one thing she mentioned is how she knew that when she found herself through health and fitness, she “ignited her fire” and KEPT IT LIT! 

So many of us struggle with burn out and trying to fit all the boxes that life throws at us, but it’s time to throw those boxes away and do what WE need to do, rather than what others say we need to do. 

Check out this amazing conversation with the one and only, my friend, Meesh!

If you want real, authentic, judgment free counseling and coaching, you gotta hit up my girl Sami! She is the most relatable, inspiring people out there and she speaks from the heart. Sami is a qualified counselor and coach based in Brisbane, AU who works with people who struggle with eating disorders, mental health, anxiety, body image, you name it from all around the world!

Something that I love about Sami is how real she keeps it. She is knowledgeable and qualified, but she also genuinely cares. Talking with Sami is like going on a much needed walk with a friend. One of my overall goals for this podcast is to be as authentic with my audience as possible, and Sami is just that! 

If you or someone you know is struggling with an eating disorder, their mental health, anxiety, their body image, etc… reach out to my girl Sami and remember you’re not alone <3 

To say I'm stressed right now is an understatement. My wedding is in 2 weeks, I just found out I am allergic to my dogs, and I am just totally unable to take on anything else right now. 

HOWEVER- I refuse to live in this space forever. There are things in life we can control, and things we can't, but we can control our actions. I know everyone has been stressed at some point or another, and I want to help you actually find a way that you can manage your stress, especially when it feels like a 10/10. 

Check out my top 5 strategies and  Mayo Clinic's top 5 strategies, and see which ones resonate with you. 

ALSO stick around until the end for 2 new surprises coming your way! :) 

Have you ever felt like you just aren’t being heard? And it doesn’t matter what you’ve done or how nice you were or how clear you thought you were or whatever? 

I feel you.

 During times of stress this is super common. My wedding is in 3 weeks (which is SO crazy!) and it has my mind going all over the place, and me feeling like as hard as I am trying, I don’t feel heard. My therapist and I had a great conversation about this and we came up with a list of some different thing’s we can do when we feel this frustration. 

• Be clear 
• Adjust & be flexible 
• Find humor where you can
• Use Mel Robbins ‘Let Them Theory’
• Keep the big picture in mind 
• Be patient 
• Tend to your needs 
• Enjoy the present moment and relax 
• Recognize the other person may feel the same way about you
• Maintain your boundaries
• Let go of people who don’t respect you  

You can’t pour from an empty cup, so stop trying to and remember that it is okay. This isn’t just for a wedding either! You can easily apply these strategies in your life for any situation.

You will be heard. The things will get done. You will get there. They will understand.

It will all happen when the time is right and I believe in you!

Also shoutout to my mom for everything she has done to help me with my wedding. I love you, mom and you have no idea how much I appreciate you <3