The Simplicity Sessions

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

In this simplicity bite, we will be delving even further into our 'Distilling Our Thoughts' discussion over the past few weeks. This bonus episode is in response to the many questions that my team and I have received since we released our first episode three weeks ago.

Today, we will be discussing the hustle, the ambition that we all have to achieve. This is a good thing, don't get me wrong. I am a very ambitious woman. However it is equally important to celebrate what it is that we've achieved, and what we've accomplished to give our bodies, our nervous system the opportunity to pull back, ask ourselves how am I doing? and create that pause.

If you haven't yet listened to Part One or Part Two of this topic, please feel free to pause this episode, go listen to Distilling our Thoughts linked here and then join us back on this episode where I will do my very best to answer your questions.

Links and resources mentioned in this episode will be shared in the Online Work with Jenn section of these show notes.

Here are the main topics of this simplicity bite:

• Your questions on Distilling Our Thoughts
• Creating the environment within ourselves to tune in
• Expectations - our own and others
• Hustle culture
• Intentional mindset

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

Please do not hesitate to book in a call with one of our team via https://jennpike.com/thehormoneproject

To book a discovery call via email or send us a question you have, send it to [email protected], and I or a member of my wonderful team will reach out to you.

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Quotes:

• "It's understanding that life is always going to throw us things that we didn't know we're coming at us, that we're going to have to juggle. We're going to drop some of those balls. We're going to break some of them. Some of them need to stay on the ground and not be picked back up. Right. That is a good thing when we do that."
• "We have to start gauging - I only have this many hours in a day and this much energy in a day. Then you probably need to schedule 50% of what you normally do so that you have grace, you have the room in order to be able to still show up and to still feel good and not burnt out and polled and resentful and exhausted."
• "Sometimes the expectations we put on ourselves, when we stand back we actually recognize this isn't even mine. Like I don't even care about this, but we've taken it because that is the impact around us. So you have got to get clear on those boundaries and by getting clear on your boundaries, you have to first get clear on your priorities. That is where you come back to that tune in."
• "How many of you right now, like raising a hand and I'm raising both have achieved the thing, and yet still not felt fulfilled. Right? This is like that, that culture we're in the hustle culture, which has the only way to achieve, right?"
• "I think so many of us have been taught our worth is attached to productivity and that when we are not being productive, we are lazy… instead of thinking about it being lazy or doing nothing. Think of it as being intentional, right? Intentional about taking care of yourself, attentional or intentional, rather about doing what lights you up."
• "it's just about making a decision and it doesn't have to be a massive one. It can be the tiniest one. It could even be listening to this again, and actually just soaking up what I was saying when it comes to the seasons and animals in our life, and nothing being in full bloom all the time."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv, and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

This is a conversation with Nicole Jardim. Nicole is what I would call, a period wizard, in terms of helping women repair their periods and get to that stage of having really healthy menstrual cycles.

She is a certified women's health coach, a writer, speaker, and mentor. She is the creator of Fixed Your Period. a series of programs that empower women and menstruators to reclaim their health in a really positive way. She is the co-author of Happy Balance, a recipe book with 80+ hormone-balancing recipes. And if that is not enough to fill her time, she hosts her own podcast called the Period Party.

She uses a method that combines evidence-based info and simplicity and SAS, this is why we love her. Her work has impacted the lives of tens of thousands of women all around the world, helping with period problems, PMS, irregular cycles, PCOM, painful, heavy periods, missing periods and so much more.

What I really love about Nicole's work is, that rather than just treating problems or the symptoms, she works with women to help to address the root cause of what's really going on physically, mentally, and emotionally. She believes that these are the fundamentals to heal hormonal balances that are happening in our body and this is something we are in complete agreement on.

You can find links to Nicole Jardim's multi-platform publishings, as well as social / websites below in the 'Connect with us' section of the show notes. You will also find below-linked info about our partners and recommended products to try.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts, and advice.

Here are the main topics of today's episode:

• Introducing our guest, Nicole Jardim
• Jenn's seasonal recommendations
• Hemorrhagic menorrhagia
• If I could help myself, maybe I can help others
• Connecting the dots
• Our menstrual cycles are not a design flaw
• Premenstrual Dysphoric Disorder
• Pain is pain and should be treated as such
• Diet is the bedrock for healthy cycles
• Pandemic Periods
• Understanding what your maximum tension is
• Nicole's tangible advice and resources

Connect with us -

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review, and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

To connect with Nicole Jardim and find direct links to her programs, go to her website https://nicolejardim.com.

To listen to the Period Party podcast, https://nicolejardim.com/podcast/

To find details on Fixed Your Period, follow the link here https://nicolejardim.com/about/ and The Happy Balance Recipes here.

To follow Nicole on social media - Instagram @nicolemjardim and Facebook @nicolemjardim

You can connect to this episode on Apple Podcasts, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link I've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products I recommend and some of our amazing partners

• Skin Essence is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. Pure is a gentle cleanser that has been specifically designed to effectively clean the skin without leaving it feeling dried or damaged. If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.
• GoodJuju makes all-natural, plastic-free home & body products that are good for you, and good for the planet. Use code JENNPIKE at check out and save 10% off your first order
• Saint Francis Herb Farm PMS Support is a tincture formula that features a classically effective blend of herbs best suited to provide women with the natural hormone balance they need in dealing with PMS. You can use the code JENNPIKE15 at check out and save 15% off your order.

Quotes

• "You can have a conversation with your practitioner about what is going on because bleeding doesn't happen for no reason. Hemorrhagic menorrhagia does not happen for no reason"
• "When to my mom's gynecologist and she said, Oh, I think I'll just put you on the pill. And this should take care of all of it, you know, in one fell swoop. And it actually does do that right away, you start to feel better, your periods lighten up and they're not as heavy, they're less painful and regular. And that's what happened to me. And then I started having all these side effects from being on the pill, which does happen."
• " Finally I went to school to learn this stuff because I thought - if I could help myself, maybe I can help other people too."
• "The other thing that is often overlooked is progesterone, estrogen, testosterone. These hormones that are produced because of ovulation are so critical to our overall health."
• "This just becomes a ubiquitous part of a woman's health journey. Is she just stumbles from one suppressive form to the next masking it as she goes"
• "And I fundamentally believe that our bodies were not created in such a way that we would be miserable for one or two weeks, every single cycle, because our menstrual cycles, in my opinion, are not this design flaw."
• "I want everyone to know that what you experience shouldn't feel negative and it really shouldn't disrupt your life."
• "I find it fascinating that pain in any other part of your body is taken seriously, generally speaking by medical doctors and practitioners. However, period pain, when you have pain in your uterus, that's not taken seriously at all. That's just like, Oh, that's totally normal. So how have we normalized pain as it relates to our menstrual cycle and our uterus."
• "Diet is the bedrock. It's the foundation for healthy or unhealthy periods and it's not just our periods. Right. It's really how we feel all month long and particularly how we feel in those one to two weeks before our periods...I think that that's the first and mostly the easiest place that people can start with, just by bringing in more food that is nutrient-dense and is going to support ovarian function."
• "Pandemic Periods - I think about the collective stress that we're all experiencing that is basically never happened before"
• "How do you Nicole, create more simplicity and ease? ...it's really living in tandem with my cycle, in my opinion, it's the best tool that we have to create more of this simplicity and ease in our lives because we all work really hard to do the things that we do."

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv, and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

In this simplicity bite, we will be delving further into what we discussed last Thursday on the episode 'Distilling Our Thoughts' discussing tune-ins weekly, monthly and quarterly.

It is no easy task sometimes to distill down our thoughts, so I hope that this deeper dive into what I do for myself through weekly power pauses and utilizing my journal as a landing page for my thoughts, helps you and can support you on your journey.

If you haven't yet listened to Part One of this topic, please feel free to pause this episode, go listen to Distilling our Thoughts linked here and then join us back on this episode to dive further.

Links and resources mentioned in this episode will be shared in the Online Work with Jenn section of these show notes.

Here are the main topics of this simplicity bite:

• Refresh of Distilling Our Thoughts Part One
• Think of your journal as a landing page for your thoughts
• Power pause
• Elimination, take action, delegation, and automation.

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

Please do not hesitate to book in a call with one of our team via https://jennpike.com/thehormoneproject

To book a discovery call via email or send us a question you have, send it to [email protected], and I or a member of my wonderful team will reach out to you.

You can connect to this episode on Apple Podcasts, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

Quotes:

• "A Lot of the time, what my journal will provide for me a landing page. It's a blank page, pen to paper, and it's where I literally take anything and everything that is occupying space in my head. And in my heart and I just barf it out onto the page, through my pen, and seeing it helps me to not feel it all. And when I can look at it, then what I'm able to do is break it down into four categories - elimination, take action, delegation, and automation."
• "Really figure out what can get done because you do not actually have an infinite amount of energy and time. You have a finite amount of energy and time. If we're talking in the literal sense of your minutes and hours and days in a week."
• "I can't do everything all at once. And so I will put it in my eliminate for now pile. And if it continues to show up in my brain dump month, over month, and year over year, then that's a passion project. That's no longer just a goal that I have. It's actually something that means a lot to me and I want to bring it to life. And that's pretty much how every single thing I've ever created in my business over the years has happened."
• "I call this a power pause for myself. It has helped my brain. And my nervous system so much. And when I start to feel myself kind of sliding back over into my old habits, which for me, it's very easy to take on way more, especially in my follicular and arbitrary phase. It's super easy to say yes to everything and everyone, I come back to these pages that I fill out every weekend."

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project and the creator of the women's revolutionary health program, The Hormone Project.

Robyn Srigley aka The Hormone Diva joins me on the podcast today. Robyn is a Certified Nutritional Practitioner guiding women to balance hormones, build healthy menstrual cycles and create strong metabolisms. Robyn's own experience with PCOS and hypothyroidism jumpstarted her passion for supporting women to reverse their symptoms naturally, build confidence and live life on their own terms.

Robyn tells Jenn about her experience with navigating the after effects of getting off birth control and being diagnosed with PCOS and hypothyroidism. She discusses how nutrition is a critical role in being healthy and how a healthy reproductive system is a great sign of health whether you are trying to get pregnant or not.

You can find links to Robyn Srigley, as well as social / websites below in the 'Connect with us' section of the show notes. You will also find below linked info about our partners and recommended products to try.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts and advice.

Here are the main topics of today's episode:

• Robyn's PCOS diagnosis
• Robyn's DIY journey to recovery
• How low carb diets can affect your body
• Reproductive health is a sign of women's health
• Eat for the right nutrients
• Do the Dutch test at the right time
• When to know you are ovulating

Connect with Robyn Srigley

Website: http://www.thehormonediva.com

Instagram: https://www.instagram.com/thehormonediva

Facebook: https://www.facebook.com/thehormonediva

Free Email Series: https://thehormonediva.ck.page/1fdc076968

Connect with us -

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

To connect with Jennifer van Barneveld-Pe, sign up for a one-on-one and find direct links to her programs, go to her website https://www.coachjvb.com.

To listen to the Find Your Strong podcast, https://www.coachjvb.com/category/podcast/.

To subscribe to the Strong Fitness Magazine, follow the link here https://www.strongfitnessmag.com

To follow Jennifer on social media - Instagram @coach_JVB and Twitter @coach_JVB

You can connect to this episode on Apple Podcasts, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link i've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products I recommend and some of our amazing partners

• Skin Essence Organics is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. There are certain products from Skin Essence that I used in my skin care that I adores in Question 1 during the episode. Fresh is a product that is like nutrition for your skin as it helps remove the impurities, even makeup, from your skin without hurting it. I pump a dime-sized amount in my hand, add a little water, and then massage all in my skin everywhere, even down my neck. Fresh is antioxidant rich and used to tone and clarify skin, which helps with your breakouts because it helps maintain your skin's natural pH balance.
• For a toner I use a mixture of Doterra oils and add Frankincense, helichrysum, lavender, and geranium in a spritz bottle for my face.
• I roll a little bit of Emortel and Frankincense roller Baum anywhere where I might have any scars from previous breakouts or wrinkles.
• Finally I apple a light oil from Skin Essence that is called light or soothe or Rose hip.
• If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.
• Saint Francis Herb Farm provides some of the products for treating Poison Ivy that my son got the other week. I used two different things: 1) Vitamin E cream, which its good to have in any home that has kids or anyone that works with their hands where there is a chance to get scraped or have small cuts; and 2) Rose Hip Oil was added to an Amber bottle where I added eucalyptus, peppermint, lavender, and frankincense (5 drops of each oil in a 30 mL bottle of Rose Hip oil. I put this on my son morning and night and it made such a huge difference.
• Another tip of treating Poison Ivy is ice packs. A couple of velcro ice packs placed in the areas that were really itchy decreased the itching helped a great deal. You can use the code JENNPIKE15 at check out and save 15% off your order.
• doTERRA oils are used to answer the last question in today's episode: What do I use to freshen my laundry. First of all, I don't use fabric softener or Downy sheets was they are carcinogens, respiratory triggers, and skin irritants. They are also loaded with Reno estrogens, which impact your endocrine system.
• I do use dryer balls made of wool from GoodJuju. Use code JENNPIKE at check out and save 10% off your first order. I combine the dryer balls with deTERRA essential oils. I love lemon, grapefruit, wild orange, or lavender. I pop those in there and it makes the clothes smell fresh.

Quotes

• "what they offered me was. Go back on birth control, lose weight. Take Metformin. I decided I didn't want to do any of that. I was at a healthy weight. I should say that I was not overweight by any means. I did not need to lose weight, but that's one of their kind of blanket, pieces of advice that they'll give. And so I decided to start my own journey of trying to heal this naturally."
• "And my periods started to come more often. From 60 days to like 45 days, 35 days. And I was getting them every like 28 to 32 days. It took some time. I'm not saying this happened overnight by any means, but this was over the period of like a year or two. And it was that focus on creating safety in my body physically, as well as mentally, emotionally that made those changes."
• "You said that this is how reproduction is actually happening in our body, whether you want to get pregnant or not. And here's what we're not taught as women you obviating and having the ability to conceive is not just about procreation. It is actually a marker of your longevity of health."
• "are you just focusing on convenience? With your food or are you actually trying to find the stuff that's most nutrient dense? And sometimes that goes against the grain of like, um, you know, protein shakes for breakfast every day, or like meal replacement, bars and stuff like that. Like, those things have their place, right?…how can we switch that into something that's maybe equally as convenient, but has like a lot more nutrient density."
• "…so many women are like, Oh, I don't eat breakfast because I'm just not hungry yet. So I don't eat, but if you don't give your body that consistent fuel, then it's going to go into that fight or flight mode…"

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

In this simplicity bite, we will be discussing journaling and weekly tune-ins. It can be really difficult sometimes to distill down our thoughts. To have the focus, to understand some of the more important things that we could be doing for ourselves in order to feel our best and then have the energy, the cognition, and the fortitude to want to move forward towards some of the goals and intentions that we set for ourselves.

And so what I created for myself is actually what is referred to as my weekly tune-ins. And I use this as a tool with the women that I mentor inside of the Audacious Woman, which is a year-long mentorship that I started just this past year.

In today's episode, I will take you through weekly tune-ins verbally so please feel free to take a moment to grab some paper and take notes throughout.

Links and resources mentioned in this episode will be shared in the Online Work with Jenn section of these show notes.

Here are the main topics of this simplicity bite:

• Journaling
• Introduction to Weekly Tune-Ins
• Cycle sinking
• What you focus on expands
• The environment around you
• Tapping into your heart and feelings
• What is your joy point? What are your boundaries?

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

Please do not hesitate to book a call with one of our team via https://jennpike.com/thehormoneproject

To book a discovery call via email or send us a question you have, send it to [email protected], and I or a member of my wonderful team will reach out to you.

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

Quotes:

• "It can be really difficult sometimes to distill down our thoughts. To have the focus, to understand some of the more important things that we could be doing for ourselves in order to feel our best and then have the energy, the cognition, and the fortitude to want to move forward towards some of the goals and intentions that we set for ourselves."
• "So the very first thing that I do is I ask myself, how can I support my body this week? And then what I'll do is I'll take a look at what's happening in my calendar."
• "I move my body for me as a woman completely based on my cycle. So I do cycle sinking and that's what. Sanct, my online membership studio is all about, so everything I do, I come back to looking at not my work calendar or my family's calendar, I look at my own body."
• "Second thing I do is think about this from my mind. What you focus on expands. So how can you support your mind this week to channel your energy into focus and to clarity and to a priority? ...How can I support, you know, this, this jungle gym between my ears."
• "The next thing I tap into is my heart. I asked myself, how am I feeling? How are you feeling?, that you are allowed to feel the things that you're feeling genuinely and wholeheartedly and how you're feeling allows you to express or acknowledge your feelings.
• "How could you fit more of you into this week? And I think sometimes if you look at it in regards to the week, as opposed to every single day"
• " Our purpose is not to be here for everyone and everything else"

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

This is a conversation with Jennifer van Barneveld-Pe. Jenny is known as Coach JVB and is a renowned body transformation specialist. She is the newly appointed President of Strong Fitness Magazine and a three-time fitness cover model.

Jenny entered the fitness industry from humble beginnings and has had her fair share of struggles but she has persevered and is making a huge mark on the industry.

Jenny's journey is a powerful one; she has battled through an eating disorder, suffered multiple miscarriages, and almost had to file for bankruptcy. Her quest to heal herself led to her forming her company, JVC Strong Girls, which is a community of women that help other women ascend their lives to new heights. She truly believes that fitness is a vessel to help women feel strong and confident and empowered in their bodies and their lives.

In 2021, Jennifer started the Find Your Strong podcast. Her podcast is about life transformation because physical transformation is only part of it. She talks about mental strength, confidence, and emotional empowerment. All that happens when you start to take better care of yourself. So each week she delivers an inspirational guest, story, or a pep talk from myself on how to build stronger bodies, stronger minds, and stronger relationships.

You can find links to Jennifer van Barneveld-Pe's multi-platform publishings, as well as social / websites below in the 'Connect with us section of the show notes. You will also find below-linked info about our partners and recommended products to try.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts, and advice.

Here are the main topics of today's episode:

• Introducing our guest, Jennifer van Barneveld-Pe
• Jenn's seasonal recommendations
• Learning how to fuel my body, my mind, and my soul
• Nutrition and wellbeing strategy
• Strong Girls Method
• Find Your Strong platforms

Connect with us -

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

To connect with Jennifer van Barneveld-Pe, sign up for a one-on-one and find direct links to her programs, go to her website https://www.coachjvb.com.

To listen to the Find Your Strong podcast, https://www.coachjvb.com/category/podcast/.

To subscribe to the Strong Fitness Magazine, follow the link here https://www.strongfitnessmag.com

To follow Jennifer on social media - Instagram @coach_JVB and Twitter @coach_JVB

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link I've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products I recommend and some of our amazing partners

• Saint Francis Herb Farm PMS Support is a tincture formula that features a classically effective blend of herbs best suited to provide women with the natural hormone balance they need in dealing with PMS. You can use the code JENNPIKE15 at check out and save 15% off your order.
• GoodJuju makes all-natural, plastic-free home & body products that are good for you, and good for the planet. Use code JENNPIKE at check out and save 10% off your first order
• Skin Essence is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. The Facial in a Jar helps achieve smooth, vibrant skin by removing dead skin cells that clog pores and form blackheads. Exfoliating regularly improves skin's elasticity and has the ability to absorb moisture and retain rich nutrients. If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.

Quotes

• "I truly believe that fitness is a vessel to help women feel strong, confident, and empowered in their bodies and their lives."
• "I really need to learn a way that is healthier for me, my body, my mind, my soul. And that's when I went back to school for holistic nutrition. And I really learned how to fuel my body properly and not to be scared of food"
• "We're always going to experience ups and downs in life and it's, and it's about recognizing that and really giving yourself the permission to go through it"
• "The Find Your Strong podcast is about life transformation because the physical transformation is only part of it. We talk about mental strength, confidence, emotional empowerment. All that happens when you start to take better care of yourself. So each week I'll deliver an inspirational guest, story, or a pep talk from myself on how to build stronger bodies, stronger minds, and stronger relationships."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

In this simplicity bite, we will be discussing testosterone, how to test for high and low testosterone levels, and triggers to be aware of. We will delve into how to support yourself via sleep, stress reduction, lifestyle, and environment, as well as nutrition and supplementation.

I do want to preface this episode by stating that we are talking in general terms today, that it is important for you to test first to understand what is going on with your testosterone levels. This episode will support you in taking some of these questions or info back to your practitioner that you are working with, or if you want to work with my team to help you understand, please reach out to us via the contact information shared in these show notes.

Here are the main topics of this simplicity bite:

• Testing Testosterone
• The high and low of testosterone
• This is a marathon, not a sprint
• Triggers to be aware of
• Prioritizing your sleep and your stress
• Lifestyle and environment
• Supporting your digestive system
• General education on intelligent supplementation

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

If you would like to understand what is going on with your testosterone, please do not hesitate to book a call with one of our team via https://jennpike.com/thehormoneproject

To book a discovery call via email or send us a question you have, send it to [email protected], and I or a member of my wonderful team will reach out to you.

You can connect to this episode on Apple Podcasts, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Quotes:

• "IMPORTANT - I want you to understand that we're talking general terms today, but you want to take some of these questions or info back to your practitioner that you are working with, or you want to work with one of us on our team to help you so let's understand what it is that's going on"

• "This is not something that you can guess, you should most definitely test. And now there are two ways to test your testosterone. You can do it through your blood work and discover what your serum testosterone is. And then you can also do the Dutch test, I actually recommend both."

• "In the blood, we're going to see the amount of testosterone freely circulating. Remember it is like a snapshot. It's like a selfie of what's going on in that moment with the amount of testosterone that you have available. But what the Dutch tell us is that plus how you actually metabolize, how you break this down or attempt to break it down and which pathway it gets moved in your body."

• "Making sure you're getting an optimal amount of nutrients into your system, specifically for testosterone - we're looking at things like zinc, methylated B vitamins, magnesium, selenium, making sure your iodine is healthy enough (this is also really important for your thyroid), Iron, Vitamin C and getting enough protein, supporting your cholesterol as well."

• "Prioritize your sleep and your stress."

• "Disclaimer - The other thing is making sure that you are supplementing intelligently. Now again, I'm giving you general education. I don't know you. So I'm going to talk to you about a couple of different supplements that can be used to increase, but you're not going to do any of these unless you've done a test and you're working with someone"

• "Whether we're trying to increase or decrease our things like adaptogens, the adrenals need to be supported in order for your hormones to be supported, the liver needs to be supported.

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

This is a conversation with Dr. Lara Briden, naturopathic doctor, women's health activist, and best-selling author of Period Repair Manual and Hormone Repair Manual which provides practical solutions for period and hormone problems. Lara is also lead author of a 2020 medicinal journal peer-reviewed paper which we will link in the show notes.

Her newest book, Hormone Repair Manual delves into Perimenopause, how to prepare your body and how to understand the changes that you're going to go through.

Lara is currently consulting in Christchurch, New Zealand, working to provide solutions for conditions such as PCOS, PMS, Endometriosis, and Perimenopause.

You can find links to Dr. Lara Briden's multi-platform publishings, as well as social / websites below in the 'Connect with us' section of the show notes. You will also find below-linked info about our partners and recommended products to try.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts and advice.

Here are the main topics of today's episode:

• Introducing our guest, Dr. Lara Briden
• Jenn's seasonal recommendations
• What is Perimenopause? and the emotional terrain
• Puberty perceptions - 'Age is but a number'
• Four phases of perimenopause
• Natural cycles, contraceptives and hormone therapy
• Hormonal vs copper IUD
• How we can support ourselves through each phase
• Recommendations

Connect with us -

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

To connect with Dr. Lara Briden and find direct links to read her books, Period Repair Manual and Hormone Repair Manual, as well as her peer-reviewed paper, go to her website https://larabriden.com. To follow Lara - Instagram @larabriden and Twitter @LaraBriden

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link I've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products I recommend and some of our amazing partners

• Saint Francis Herb Farm Sinafect for acute sinusitis and nasal allergies. And while Sinafect® is recommended for allergy-related acute sinusitis, Oréganum Plus plays a key role in treating chronic sinusitis. You can use the code JENNPIKE15 at check out and save 15% off your order.
• Saint Francis Herb Farm Allergy Relief with Deep Immune provides symptom relief plus addresses the underlying cause of an overactive immune system without drowsiness or dryness side-effects.
• Skin Essence is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. The E-cream is a delicately balanced skin balm that contains a wide variety of plant extracts that offer excellent calming, soothing, and anti-inflammatory benefits. E-Cream is ideal for helping to soothe and reduce the effects of eczema, redness, sunburns, insect bites, and dry/itchy skin. The extracts and essential oils used in the Light Oil formula contain natural healing, anti-bacterial and anti-inflammatory properties, which help to keep the skin clean and clear, preventing breakouts. If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.
• GoodJuju makes all-natural, plastic-free home & body products that are good for you, and good for the planet. Use code JENNPIKE at check out and save 10% off your first order

Quotes

• "Perimenopause is what I call in my book, Second puberty as it's a time of transition...It's temporary, It's not about aging. It's actually just a hormonal event that we're hardwired to do."
• "I look at these transitionary years - perimenopause into menopause as being some of the wisest that we could be living with the most wisdom of our bodies and really like how much we can gain from that."
• "The test for premature or primary ovarian insufficiency is a high FSH reading on a couple of, at least a month apart, two readings over 40.
• "Having your uterus removed, doesn't bring menopause. There's no periods, obviously, because there's no uterus, but there's still all this PMS or definitely women still go through the normal high estrogen phases of perimenopause, even if they don't have a uterus, which I think is an important part of the conversation because a lot of women have this surgery and are not actually told that that is the case."
• " Phase One ...The assessment for perimenopause is to have three out of nine symptoms (listed in my book) because there is no blood test or otherwise that can diagnose perimenopause."
• "Phase Two is when you start to get irregularity, more than usual in your cycle"
• "Phase Three is when women start to have their first big gaps, like they might go at least 60 days without having a period that's phase three and each phase can last a few years."
• "Phase Four is when you've had what you think might be your final period."
• "The first two phases are a time of basically high fluctuating estrogen and very little progesterone or relatively little progesterone. And then phase three and four, the phase of more lower estrogen and also lower progesterone and a shift to insulin resistance"
• "...the official guidance, and I think this is accurate is if you've been more than a year without a period, and then you do get some bleeding, you should check with your doctor"
• " How we actually can be supporting and setting our bodies up for moving through these different phases and the transition feeling more supportive, as opposed to like somebody just pulled the rug out from underneath us, which I think is what happens unfortunately, to so many women. And so you talk in the book about insulin resistance, about supporting our nervous system, our relationship to our circadian rhythm and, too light and dark,and really taking care of ourselves, food wise and with supplements."
• "So in the later phases of perimenopause when estrogen starts to go down in phase three and four, we, most of us shift to reduced insulin sensitivity, because estrogen in particular enhances insulin sensitivities. It's just part of the process."
• " Now is the time actually, especially in the later phases of perimenopause, now is the time. If you have any capacity to do it, you know, to carve out some more space for movement, for sleep, for rest, because if you do it now, then you improve your chances of having vital health into your fifties, sixties, and seventies"
• "Reducing, removing the alcohol is really important"
• "The circadian rhythm part of the brain, which is a part of the brain in the hypothalamus is affected very much by menopause and perimenopause. Which is one of the reasons sleep disturbance is common in perimenopause."
• "I would say the combination of magnesium tarring, bright light in the morning and no alcohol for 50% of those women, that's all they have to do. They don't even have to go as far as progesterone or estrogen or anything like that. So the results can be quite dramatic actually. With just a few simple interventions and lifestyle being the base and the foundation of that"
• "Dementia starts around the time of our last period. And it's really to do with this rewiring of the brain. It's an energy crisis of the brain when estrogen drops, our brain energy drops by 25%, which sounds bad, it doesn't feel great. So the different ways to mitigate that, I think estrogen can mitigate that to some extent, estrogen therapy. Also other ways would be to not have insulin resistance, like to identify it and reverse it. I really can't emphasize enough now is the time to do that. And it's for brain health, long-term potentially plus for all the other things, but that's, for me, that's a big motivator."
• " What can happen with perimenopause is actually about the recalibration of the immune system and the loss of progesterone and how that increases our risk of auto-immune disease, similar to postpartum flare of autoimmune thyroid disease."
• " We want to make sure that we are actually feeding and nourishing and supporting our bodies."
• "Magnesium and taurine is my baseline. That's part of what I call the basic action plan for the rewiring of the brain. Beyond that, of course, it's going to be other things looking at B vitamins, especially B12, in which B12 deficiency is not uncommon and really needs to be identified. I talk about zinc and its benefits for particularly the hippocampus and the stress response system."

Welcome back for another bite of Simplicity. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project, and the creator of the women's revolutionary health program, The Hormone Project.

In this Simplicity Bite, we will be discussing bowel movements, more specifically constipation. Constipation affects a range of bodily functions due to the interconnected nature of our gut. A lack of daily bowel movements can cause symptoms including inflammation, estrogen dominance, headaches, low energy, and acne. Therefore it is important to induce regular bowel movements as it is a key indicator of our overall health.

Here are the main topics of this simplicity bite:

• What is constipation?
• At what frequency should we have bowel movements
• Digestive Reset
• A key identifying tool of our health (present and past tense)
• What are you putting into your body?
• Hydration, Adrenal and Thyroid function
• Jenn's digestion support recommendations
• Taking the time to connect the dots

Hoping this episode supports you on the path of knowing, accepting, and loving who you truly are. Wishing more simplicity and ease in all that you do!

If you are struggling and you feel more confused than you did before, please do not hesitate to book in a call with one of our team via https://jennpike.com/thehormoneproject

To book a discovery call via email or send us a question you have, send it to [email protected], and I or a member of my wonderful team will reach out to you.

You can connect to this episode on Apple Podcasts, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our Free Facebook Group called The Simplicity Sessions Community.

Learn more about the products I recommend:

• Saint Francis Herb Farm Bitters for Naturally Strong Digestion. You can use the code JENNPIKE15 at check out and save 15% off your order.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Learn more about Jenn's work:

Jenn Pike

Ignite your Life with Jenn Pike

The Hormone Project

The Simplicity Project Shop for books, DVDs, programs, and much more!

http://www.jennpike.com/

Simplicity TV on Youtube

Quotes:

" If you are not having a bowel movement at least once a day, then you are constipated."

"If you are constipated, this is what can contribute to some of the symptoms like inflammation, estrogen dominance - PMS, symptoms, headaches, weight, gain, and toxicity in general."

"The gut is connected to everything in your body. And this is really going to present some different health symptoms if we don't start to get things actually moving."

"If you're eating all the time, right, like you never stop eating, this actually can slow down your migrating motor complex and impact your mobility."

" When you're under a tremendous amount of stress, this actually shunts both the blood and the hydrochloric acid and the enzymes in your gut away from being able to effectively and efficiently break your food down. This then can lead to things like SIBO (small intestinal bacterial overgrowth)."

"Starting to simply observe what it is that your habits are and then how your body responds can be a really powerful way to potentially heal yourself to change some of the things that are causing some of the problems."

"Take into account some of the things that I've chatted with you about today, maybe it's a great opportunity for you to sit down and create that timeline for yourself and start to connect some of the dots so that you can determine what some of the best suggestions that I gave you are to start with today."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star, and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.

Welcome back to The Simplicity Sessions, I'm delighted that you've joined us today. My name is Jenn Pike, your host, registered holistic nutritionist, medical exercise specialist, the best-selling author of the Simplicity Project and the creator of the women's revolutionary health program, The Hormone Project.

This is a conversation with Fitness industry leader, Tommy Caldwell, best-selling author of Heavy Brain and creator of the MetFlex-Rx Diet. He is also the founder of Hybrid Fitness - Canada's largest independent fitness facility.

Tommy is here today to talk to us about the struggles we all face to meet our health, fitness, and performance goals and delve into understanding what motivates our actions and inactions. He will share with us resiliency strategies built from proven techniques of discipline and mindset, as well as resources to support each of us on our journey.

As a performance coach with a specialization in habit and behavior change for fitness, Tommy has worked with thousands of clients, over the past decade, helping them to bridge that gap between their intention and the action to reach those elusive health and fitness goals.

You can find links to Tommy Caldwell's multi-platform publishings, as well as social / websites at the bottom of the show notes. You will also find linked info about our partners and recommended products to try.

If you have a question for me and my team, send it on over to [email protected] or via Instagram at @jennpike and I'll do my best to share helpful insights, thoughts and advice.

• Introducing our guest, Tommy Caldwell

• Jenn's seasonal recommendations
• Understanding our motivations for both action and inaction
• Emotional sensitivities
• Building a resiliency mindset
• The cyclical nature of reactive responses
• What's done is done. What are you going to do now?
• Underlying emotions
• Changing the environment where the behaviour lives
• Resources

Connect with us -

Thank you for joining us today. If you could do me the honor of hitting the subscribe button, leaving a review and sharing this podcast with a friend or on social media tagging me when you do @thesimplicityproject on Facebook, @jennpike on Instagram, @simplicityjenn on Twitter, I would be forever grateful.

Follow Tommy on Instagram @tcfitnessmentor and Twitter @hybridtraining

To connect with Tommy Caldwell and find direct links to read and/or listen to his books, Heavy Brain and MetFlex-Rx Diet. go to his website https://tommycaldwell.net

To access his Podcasts, The Fitness Mentor Podcast and The Beyond Your Body Podcast, follow this link https://tommycaldwell.net/podcasts/

You can connect to this episode on iTunes, Spotify, or Stitcher by searching The Simplicity Sessions, or visiting www.jennpike.com/podcast.

Join our growing community via Facebook The Simplicity Sessions Community.

Online work with Jenn:

Register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones, and more via the following link www.jennpike.com/thehormoneproject.

Sign up for The Synced Program to learn how to tune your body to the lunar cycle and acquire a multidisciplinary approach to balance your body in less than 30 minutes a day!

Interested in registering for the upcoming Audacious Women program? Send us a message via our website at https://jennpike.com/contact/

To learn more about the products mentioned in this episode, visit the link i've shared on my Instagram @jennpike. There you can discover where you can purchase these products and how you can start to make them part of your everyday simplicity approach.

Learn more about the products I recommend and some of our amazing partners

• Saint Francis Herb Farm Allergy Relief with Deep Immune provides symptom relief plus addresses the underlying cause of an overactive immune system without drowsiness or dryness side-effects.You can use the code JENNPIKE15 at check out and save 15% off your order.
• Skin Essence is Canadian-founded, organic, non-GMO, not animal-tested- this company is one that we love and have around the house. The E-cream is a delicately balanced skin balm that contains a wide variety of plant extracts which offer excellent calming, soothing and anti-inflammatory benefits. E-Cream is ideal for helping to soothe and reduce the effects of eczema, redness, sun burns, insect bites, and dry/itchy skin. If it's your first time ordering from Skin Essence, use my code JENNPIKE20 for 20% off. Use code JENNPIKE15 at check out and save 15% off your order for every order after that.
• GoodJuju make all-natural, plastic-free home & body products that are good for you, and good for the planet. Use code JENNPIKE at check out and save 10% off your first order

Quotes

• "I started down the road of understanding. The emotional, psychological connection between a person, what a person wants to do and what a person is able to do and learning why it's so difficult for someone to bridge that gap, because everyone knows what unhealthy eating looks like in their own life."

• " In my opinion, I think there's too much information. So for the average individual, you don't know how to discern what you actually need or how to then apply it into your life."

• "If you can be resilient and stay positive. And just when you slip and fall, just pick yourself back up and go, okay, that happened. And this is why it happened. And it's not the end of the world. And I'm just going to pick myself back up tomorrow. That person is eventually going to succeed, whether it's six months, one year, five years, but managing that mindset is the trick."

• "The more reactive you are, the less time you give yourself to assess what's going on, what you're feeling and how you should react. Just asking simple questions."

• That is the best opportunity to stop and be curious because what's done is done. There's no point in holding it against yourself. What you need to do is now reflect on that moment, in that situation in a positive way. So you can actually get something out of it in the future. And that's just what I tell people what's done is done. Get something out of it. So what was it, what was the chain of events that led to that consequential behavior?"

• "Pick little things you can change and manage that give you a feeling of self control, that gives you the psychological reward of - I've identified the problem, I've picked how I'm going to manage it and I'm just baby-stepping. So I just made a little augmentation to my routine and I can do this consistently. And once you can prove to yourself that you can make those little changes for a few weeks. Now, you can make the next change."

• "We've had to step into a place of radical resiliency on many levels, right? Like in our, in the economy, in work and finance and our relationships, all of it. I think actually the one area that we really, we could have used the most help in this year, which is the understanding of our health and how to be healthy"

• "Changing the environment where the behavior usually lives. And if it's on the couch in front of the TV, go for a walk for 20 minutes or do some yoga in another room because just doing that can number one, break up the pattern. And number two, give you the time and space in order to really assess what you're going to do when you return and it doesn't have to be perfect and it doesn't have to change everything, but you'll find when you have those little gaps and those changes in the habit and routine that you're so used to the leads to the same outcome, it gives you the time and space to manage that part of your day differently."

• "How your actions affect your mind in the aftermath is going to determine your future habits and behaviors, which over time will determine the outcomes in your health. So it all starts in the mind and how you manage those, those difficult times, because difficult times aren't going to go away."

Additional Information About Jenn:

Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star and Sun. She is also a proud educator and ambassador to Genuine Health, Nature's Emporium, and Juice Plus.

Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.