The word ‘trigger’ has become such a common word in our language to describe an intense feeling or emotional response to something. While many may consider this to be an overused word, we can also see it as a way to foster connection and open the door to communicating our feelings. This week on We Can Be Real I’m joined by 2 of my daughters, Lauren and Hillary as we talk about our triggers, what they mean, and how we manage them.

In this episode, Lauren, Hillary, and I discuss:

• The definition of a trigger and how it can be used to form deeper connections and understanding with people around us.
• When avoiding your triggers can he helpful and when it can be harmful. 
• Practicing positive self-talk to get yourself through painful situations and celebrating the small wins as we navigate our triggers. 
• Practicing the pause: pausing, reflecting, and consciously reacting when you are feeling triggered by something or someone. 

If we can better understand why we, as well as others react to things the way we do, we can develop this deeper, closer connection than ever before. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

CONNECT WITH HILLARY AND LAUREN:

E-mail Hillary: [email protected]

E-mail Lauren: [email protected] 

Lauren Guss- Psychology Today

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The most important thing to remember when approaching a difficult conversation is to do so in a gentle, respectful manner that gives everyone the space to feel seen and heard. And using the sandwich method to approach these conversations allows you to do just that! This week on We Can Be Real I’m talking about how you can use the sandwich model to approach difficult conversations. 

In this episode, I walk you through the mental steps you should take leading up to the difficult conversation and how you can use the sandwich model to know what to say when it’s time. 

Some of the difficult conversations I coach through in this episode include:

• Approaching a friend who is constantly dumping their negativity onto you. 
• Addressing when a co-worker is not pulling their weight but still getting credit. 
• Telling your child their partner isn’t someone you think will make them happy in the long term. 
• Disappointing a friend in order to put your own needs first. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

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Whether it’s with a friend, family member, co-worker or whoever else, it can feel incredibly scary to have a difficult conversation. But if the person or relationship is important to you, it is so important to practice healthy communication and approach the conversation head-on. This week on We Can Be Real I’m talking about how to handle difficult conversations!

In this episode, I discuss:

• Shifting your perspective to approach the situation with a conversation, not a confrontation. 
• How to recognize and handle the “gremlin” within you.
• Knowing when to address something and when to let something go. 
• What the acronym, “go with G.R.I.T.” means.

In next week’s episode, I am taking listener questions and coaching you through how to handle the difficult conversations you might be facing in your life. Send me an Instagram DM and let me know what you need help working through! 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

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The Anatomy of Peace

With the continual rise in online fitness programs post-pandemic, creators and instructors are finding themselves in a unique position to share their expertise and build community in a whole new way. Today’s guest is an expert in just that. This week on We Can Be Real I, alongside my guest Chase Willman are talking about why movement matters and how Chase built her thriving online community!

As a long-time ballet dancer and performer, Chase brings her infectious energy and positive attitude to everything that she does. Chase began her fitness career as one of the top FlyBarre instructors at Flywheel Sports in two of the top global markets- New York City and the Hamptons. She developed her unique teaching style through her years of catering to enthusiasts of all levels in class, privates, and event formats. Driven by her desire to inspire others, what started as a commitment to keep her community together throughout a global pandemic, became her lifetime opportunity to create her very own virtual fitness platform in March 2020. She now teaches live every morning virtually from Cape Cod, sweating with her community from the Big Apple & beyond! 

In this episode, Chase and I discuss:

• The different ways movement has been a part of Chase’s life at every age.
• Advice for anyone looking to get started incorporating movement into their daily life. 
• The pivots Chase made with her fitness business during the pandemic & her plans for the future. 
• The importance of continuing to show up for yourself, no matter what.  
• How Chase grew her social media presence while keeping boundaries around her time and space. 

Keep yourself in motion. Even if it is a little bit every day, movement matters. 

If you enjoyed this episode, don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

CONNECT WITH CHASE WILLMAN:

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Continuing the conversation from my first 3 episodes, I knew I wanted to record an episode on the value of movement in my eating disorder recovery. Movement not only was an incredible asset in recovering from my eating disorder but it has given me community and a higher sense of self-esteem and strength. This week on We Can Be Real I’m talking about how movement changed my life (more than once)!

In this episode, I discuss the benefits of incorporating movement and exercise into your life, the different ways I have personally incorporated movement into my life over the years, and most importantly, how exercise was the catalyst for bringing me through some incredibly difficult times. To this day, no matter what I am going through, I prioritize moving my body every single day. 

No matter your age or ability, I encourage you to find some type of movement that you can do that brings you joy. I guarantee you’ll notice the benefits instantly. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast. Let’s continue the conversation! DM me on Instagram and let me know how you incorporate movement into your life. 

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{Content Warning: This episode contains discussions of eating disorders.}

The definition of binge eating describes this disordered eating as feeling out of control when eating, eating when you’re full or not hungry, eating until you’re uncomfortably full, or frequently eating alone or in secret. As with anything, there is a lot of subjectivity to it and it looks different for everyone. This week on We Can Be Real, my guest Kathryn Hansen and I are talking about reclaiming your life after a binge eating disorder. 

Kathryn Hansen stopped binge eating for good in 2005. Since then, she has been dedicated to educating and empowering people who struggle with all forms of binge eating. Her first book, ‘Brain over Binge’ became a goal during her worst days of bulimia and was a vow that if she ever found a way to recover, she’d write about it in the hope of helping even one person struggling with the same problem. With the overwhelming response received from readers of ‘Brain over Binge’ who found complete recovery using the same brain-based concepts that helped her stop binge eating, she also received many requests for more information that led to her second book on the topic, ‘The Brain over Binge Recovery Guide.’ Kathryn is a wealth of knowledge and I am so happy to have her on the podcast. 

In this episode, Kathryn and I discuss:

• What is a binge eating disorder and some signs to help you understand if you have a habit of disordered eating. 
• Common misconceptions on binge eating disorders. 
• The power struggle between the primitive brain (the lower brain) and our pre-frontal cortex (the higher brain) that lead to binging. 
• Recognizing when you’re free from the binge. 
• Answering your listener questions. 

The one thing I want to remind you of is that you’re not broken and when you can reframe your perception to see your urges as nothing but neurological junk, you can accept the urge to binge for what it is and move past it. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

CONNECT WITH KATHRYN HANSEN:

Purchase the Brain Over Binge Books

Brain Over Binge Website

Podcast

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STAY CONNECTED WITH ELLEN:

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LINKS REFERENCED:

Rational Recovery by Jack Trimpey

Addressing Weight Issues in Binge Eating Recovery- Brain Over Binge

{CONTENT WARNING: Eating Disorder, Binge Eating Disorder}

One of the most pivotal points of my life revolved around the binge eating disorder I developed as a young girl and carried into my early adulthood. It impacted every aspect of my life and while I can now say I am free from the binge, my eating disorder is part of my story and influences how I help my clients today. This week on We Can Be Real I’m continuing my binge eating disorder story. 

In this episode, I discuss:

• The long-term effects of my binge eating disorder. 
• Why I do not believe in diets but rather finding balance. 
• How I unintentionally started a binge eating support group and what it means to me to be able to help others. 
• The book that changed the way I help others understand and work through their binge eating disorders. 

If you have any questions on my journey or related to anything mentioned in this episode, I encourage you to DM me on Instagram. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

STAY CONNECTED WITH ELLEN:

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LINKS REFERENCED:

Brain Over Binge by Kathryn Hansen 

{CONTENT WARNING: Eating Disorder, Binge Eating Disorder}

One of the most pivotal points of my life revolved around the binge eating disorder I developed as a young girl and carried into my early adulthood. It impacted every aspect of my life and while I can now say I am free from the binge, my eating disorder is part of my story and influences how I help my clients today. That being said, this week on We Can Be Real I’m opening up and sharing my binge eating disorder story. 

Disclaimer: The thoughts and opinions expressed in this episode are solely based on my personal experience and feelings about my own weight gain and do not reflect my opinions on others or those with similar journeys. 

In this episode, I discuss: 

• The beginning of my eating disorder after a routine checkup at the doctor.
• How my eating disorder impacted my relationships, grades, and overall self-worth. 
• The breaking point that led me to take time off of college in order to heal.
• The #1 piece of advice that helped me kick my eating disorder.

If you have any questions on my journey or related to anything mentioned in this episode, I encourage you to DM me on Instagram. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

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We Can Be Real explores the real, sometimes sad, challenging, raw, and vulnerable aspects of life with humor and compassion. As a recently widowed 61-year-old life coach, host Ellen Schweitzer shares her life experiences and the ways in which she found the strength to persevere and thrive. 

In this podcast, you’ll hear stories and insights paired with expert advice that will inspire you to face your own challenges with courage and hope. We Can Be Real is the podcast for anyone who wants to live authentically, with raw honesty, and with a sense of humor. Join us as we journey through life’s ups and downs together.

You can learn more about We Can Be Real and Ellen Schweitzer at https://www.yournextchapter.com/