TwoSistas

TwoSistas and it’s WealthWellnessWednesday with Sarah Thomas!  Sarah is a personal trainer, fitness instructor, nutrition coach, business mentor, wife, mom of three and the founder and CEO of Burn Fat and FEAST, a lifestyle program for women who feel stuck and frustrated with weight loss and overall well being. Burn Fat and FEAST provides a proven, step-by-step system that educates and empowers women to finally shed the excess weight, increase metabolism and stop the yo-yo dieting once and for all.  At Burn Fat and FEAST “BFF”) she coaches women to live life to the fullest by focusing on progress over perfection!

She is passionate about teaching positive mindset, food freedom, metabolism adaptation, hormone balance and fat loss to women in their 30s and beyond with her BFF signature 3, 4, 5 approach for long term, sustainable fat loss. This approach gives my clients results without feeling deprived or getting stuck in a plateau. I’ve been featured in TV and magazine publications such as Nashville's Talk of the Town, Franklin Lifestyle, The Tennessean as well as on Podcasts and as a keynote speaker for national wellness and educational conferences across the country.

Her passion stems from what she personally went through as a young girl, to her teens and then in her 20’s.  She shared that she always had a history or weight and an eating disorder.  She so desperately wanted to be “normal” that for her normal was being excessive.  In her teens, there was more “negative” than “positive” and she became anorexic and started over-exercising.  This was not only a journey of self-discovery but a journey of a relationship with nutrition and mental health.

We discussed the “wellness” umbrella and everything that cultivates and mitigates under that umbrella.  From unrealistic perceptions, especially with social media, Sarah shared with great depth her healing journey of wellness under that umbrella and what that has meant to not only her, but to her 2 daughters as well.

We then chatted about our relationship with the “scale” - you know that monstrous thing probably in the corner of your bathroom!  Our value as women (teens and men as well) is not the value of our weight number that pops up on the screen!  As Sarah so eloquently stated “it’s our body’s relationship to gravity (thank you Sarah; we’re sharing that one with our physician the next time they ask us to get on the scale!)  (1 pound of muscle and 1 pound of fat weigh the same - they just look different!)

Progress over perfection - Sarah’s program empowers women to take ownership of their wellness and change the trajectory of obesity and disease by providing a roadmap to sustainable success and a support system every step of the way!

Thank you so much Sarah!  To learn more about Sarah and to connect with her further, please check out her website and other social media platforms:

https://burnfatandfeast.com/

https://www.instagram.com/burnfatandfeast/

https://www.youtube.com/user/sarahbthomas1

How do you feel about your progress over perfection and your body’s relationship to gravity?  Do you weigh yourselves every day (don’t!)?  Let us know what you thought of today’s episode.  Please go to our website and leave us a voice message:

www.TwoSistas.online

TwoSistas and it’s TriumphTuesday @ Night, July 12, 2022 in the USA and WealthWellnessWednesday in Australia with Kate Boyle!  Kate is  a qualified Nutritionist and Food Scientist (BHSc.) Kate has worked within the health and nutrition field for more than 18 years and is passionate about helping women move well, eliminate pain, live a balanced life and make being healthy EASY.  She is very passionate about holistic health and great movement. Kate owns and operates Mind and Movement Pilates, a Pilates and wellness studio in Melbourne, Australia.

Having been an elite level dancer she gravitated to a career in health due to her love of movement and wanting to get a better understanding of nutrition to improve overall health and performance.  (She has extensive training and qualifications in Pilates and various other movement modalities including the Gyrotonic Expansion System© and Classical Ballet.)

To say that she is passionate is an understatement!  It’s all about balancing a lifestyle of new habits.  Kate gave us (2) tips:  “(1)  . . . take it one step at a time . . .  focus on one thing only . . . for 3-5 days per week then add something else in (or dial back on that - simplify it); (2) . . . choosing the thing that will make the biggest difference in your life . . .”

Thank you so much Kate!  To learn more about Kate and to connect with her further, please check out her website and other social media platforms:

https://www.mindmovementhealth.com.au/

https://www.instagram.com/MindMovementHealth

https://www.facebook.com/MindMovementHealth

https://www.youtube.com/channel/UC9yMsWZmU7jNr7KyXWqj9iA

https://www.linkedin.com/in/kate-boyle-b2897ba1/

How do you incorporate new lifestyle changes into your daily routine?  What are some tips that you would like to share with us?  Let us know what you thought of today’s episode.  Please go to our website and leave us a voice message:

www.TwoSistas.online

TwoSistas and it’s MindsetMonday!!  Are you worth it?  Hell yes you are!!  Part of the process of mindset is aligning or in most cases, realigning our focus.  Our perception is often meant from being pulled in too many directions - some of it on our own; some if not.  How do we begin a healthy mindset practice?  Basically, one step at a time!  (Ok, yea this is great but I honestly don’t have time to take care of myself!)

We have been faced with this question ourselves and it’s taken us a long time to come up with what specifically works for us.  The best of practices is just to #1 start.  Look at your day, realistically and honestly.  For instance, are you guilty of waking up and scrolling your social media and therefore run out of time and are running around like a maniac trying to get ready?  We are guilty of this as well until we realize the “magic” of setting up ourselves for success!

Simple starting tips - (be totally honest with yourself when doing this exercise):

*Journal your day on exactly what you do throughout the day and for how long.  (Do this routine for at least (3) days to really view what you are doing and for how long.)

*After the (3) days, look to see where you can clear the clutter.  (How much time are you wasting?)

*Once you have completed the (3) days and have an accurate accounting of how you spend your time, if you have 15 - 30 minutes, start from there to work on your goal!

How are you shaping your reality?  For more information on our MindsetTips and so much more, sign up for our updates on our website and let us know what you thought of today’s podcast.  Go to our website and leave us a voice message:

https://www.twosistas.online/

TwoSistas and it’s FantabulousFriday!!  Since we are fast approaching our 500th Episode (today is Episode #477), we started out with a question.  What is one thing that our viewers / listeners do not know about each sister?  For Janis - what you may not know is that she does not know how to “cursive” write.  The only thing that she can cursive write is her signature (if you can call it that!!)  She can only write in CAPITAL LETTERS!!  For Carroll-Sue, she loves to cursive write letters and notes!  There is something so expressive and genuine with a hand-written note - even if it’s in capital letters!!

The start of the weekend and what FantabulousFriday means to each of us - what does it mean for you?

We would love to hear from you - Share it with us!  Go to our website and leave us a voice message:

https://www.twosistas.online/

TwoSistas and it’s TrendingThursday @ Night!  Social media followers and the one that reaches out to you on Instagram is Keanu Reaves - hmmmm sounds kind of funny!  A look at social media platforms and how “followers” are not who you think they may be (as if we need to be told that) - a few giggles on this one!  A chat about a news story from today - Actor James Caan passed away.  What an amazing actor who has appeared in some of our favorite movies such as The GodFather and many others!

And the giggles continued . . .

We would love to hear from you - what is your favorite James Caan movie or perhaps you have a favorite Keanu Reaves movie -  Share it with us!  Go to our website and leave us a voice message:

https://www.twosistas.online/

TwoSistas and it’s WealthWellnessWednesday with Naturopathic Physician, Dr. Tanya Panyter!   Dr. Panyter left the world of "traditional medical care" to create an online business and coaching program for women struggling with chronic migraines.

(Dr. Panyter graduated from the University of Washington with a Bachelor of Science in Cellular and Molecular Biology and a minor in Inorganic Chemistry.  She went to medical school at Bastyr University and received her Doctorate in Naturopathic Medicine in 2012.)

Dr. Panyter certainly relates to her patients on an intimate level as she faced her own struggles with chronic headaches and migraines and the amazing changes she discovered around treating migraines with a whole body, integrated approach.

Dr. Panyter’s online program has assisted women struggling with chronic migraine who are finding that conventional treatment approaches are not working well and who are looking to find a way to heal their body, not just control their symptoms.

Along with a depletion of serotonin, Dr. Panyter mentioned that diet, stress, even a certain spice, tap water (and so much more) can trigger the onset of a migraine.   Everyone is so very different!  If you are suffering from migraines, it may be beneficial for someone to journal what their day is like, what they have eaten to see if there is any correlation to the onset of a migraine.

Dr. Panyter went into great detail and provided such valuable information for those seeking alternative treatments.  She mentioned that for many of her patients it’s best to be on an whole grain anti-inflammatory type of diet - many of her patients have found relief from a Paleo / Keto type of diet.  (Always check with your physician or connect with Dr. Panyter.)

We enjoyed our conversation with Dr. Panyter today - we learned so much in just a short amount of time - thankyou Dr. Panyter!  To learn more about Dr. Panyter and to connect with her further, please check out her website and other social media platforms:

http://www.migrainemastery.org

https://www.instagram.com/migrainemastery/

https://www.facebook.com/groups/endmymigraines

https://www.youtube.com/c/MigraineMasteryAMigraineFreeLife

https://www.linkedin.com/in/migrainemastery/

Let us know what you thought of today’s episode.  Do you suffer from migraines? What is a tip you would like to share?  Please go to our website and leave us a voice message:

www.TwoSistas.online

TwoSistas and it’s TriumphTuesday on July 5, 2022 - the day after the celebration of July 4th!  For many, this is the start of their work week and sometimes that’s hard after a long holiday weekend.  Start with your mindset and check your goals - have you unexpectedly reached any goals that you thought were unattainable?  Perhaps they lead you down a different path; maybe one that was unexpected and you reached your goal!

We learn along the way and when a “triumph” is involved, you should celebrate!  As our episode indicates “The Harder the Triumph the more glorious the Triumph!”

We would love to hear from you and what you’ve triumphed over!  What is a “triumph” you are celebrating?  What is a triumph you are looking forward to achieving - is it part of your overall goal?  Share it with us!  Go to our website and leave us a voice message:

https://www.twosistas.online/

TwoSistas and it’s MindsetMonday and July 4th - Happy Birthday America!!  What this day means to the “Sistas”, this past weekend and all of the amazing festivities we both participated in!  Always such an amazing time to be with family and friends, picnics, good food and what’s cooking on your grill today??!!  And better yet, what dish are you making?

How our mindset is always intact; even when you have a difference of opinion.  This is what makes America great!!  We are not perfect; our history is not perfect - but we can move forward in a way to acknowledge the past and protect our future - GOD BLESS THE USA!!!!!

We would love to hear from you!  What is your favorite memory of July 4th?  What is your favorite picnic dish? - Share it with us!  Go to our website and leave us a voice message:

https://www.twosistas.online/

TwoSistas and it’s FantabulousFriday and of course, July 4th weekend with many having that long holiday weekend!  A chat about history, news of the clown, who really is the “DIC” - divider in chief; maneuvering, freedom of speech, who’s really in control, que cards, rabbit holes, category of exposure and how to protect it and what is the value of engagement on social media with “click bait”.

A mixed bag on this FantabulousFriday!  What is your category of exposure and what do you do to protect it?  We would love to hear from you EVEN if you have a difference of opinion - Share it with us!  Go to our website and leave us a voice message:

https://www.twosistas.online/

TwoSistas and it’s TrendingThursday @ Night - the Trendz of Trends; lots of giggles; if you filed a tax extension in the US, your taxes are due on July 15th; our pre podcast chat with Naz de Bono (our upcoming guest on Thursday, July 28th at 7:45pm and for Naz it will be Friday, July 29th at 9:45am - such amazing energy - we can’t wait to have her on); emoji’s and Apps on Zoom - Bingo anyone and how did brainage, shrinkage and their real and they're spectacular enter into the conversation - hmmmm - you just have to listen in to find out - we certainly cracked ourselves up with this night time Trendz!!!

Curious to know - have you used any of the apps through Zoom - which ones did you like / not like?  Share it with us!  Go to our website and leave us a voice message:

https://www.twosistas.online/