Well To The Core

There is so much misinformation about the abs, core, and the pelvic floor that people harbor many misconceptions about these areas. At the same time, the midsection is one of the most unloved parts of people's bodies. People come to me all the time seeking ways to tone and slim down their midsection.

In today's episode of The Balanced Life podcast, I'll clear up common misconceptions about abs, core, and the pelvic floor, you'll learn the muscle groups that make up your core, what to do to tone your midsection, and what you can do about pelvic floor issues like pain and incontinence.

So many people have been waiting for an episode on this subject, so don't hesitate to click play and share with a friend.

• How to increase strength in the midsection [3:32]
• Understanding abdominal separation [7:22]
• How to flatten your belly [14:35]
• The pelvic floor [22:33]

• Episode 53 - The Important Connection Between Breath and Posture
• My pelvic floor workout on YouTube
• Blog post - What Is Pelvic Floor Dysfunction and Could You Have It?

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Navigating family mealtimes can be stressful. Everyone has their own ideas of what they want to eat. Kids can be selective, and families are often frazzled by the end of the day when dinner rolls around.

Rachel Rothman helps families have less stress at mealtimes. She uses her extensive experience as a registered dietitian to work with families to alleviate food worries. Rachel and I had such an illuminating conversation that we had to split it into two parts. This is the second part of our insightful discussion. Join us to learn how to work through mealtime battles, how to handle teen food issues, how to approach vitamin deficiencies, and the answers to many more questions.

• How to work through mealtime battles [1:22]
• How to navigate eating well in the teenage years [8:06]
• What to do when kids fully refuse to eat or throw a fit [12:45]
• How to expand kids' palates [15:50]
• How to approach vitamin deficiencies in selective eaters [21:51]
• Teen body issues [23:48]
• Rachel's favorite snack options [26:19]

• That's It bars
• Kind Bars
• RX bar

• Nutrition In Bloom
• 4 Steps to Help Your Child Try New Foods
• @Nutrition.In.Bloom on Instagram
• Nutrition In Bloom on Facebook

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We all want to help our kids cultivate a healthy relationship with food, but this can be easier said than done. Many of us are still repairing our own negative relationship with food. Add in changing nutrition data, emotional elements, and comments and advice from family and friends and this topic can become a minefield.

To help us navigate this difficult, complex topic I've invited Rachel Rothman to share her expertise. Rachel is a registered dietitian and childhood nutrition expert with a background in food science.

Our conversation isn't solely focused on what to feed your kids (although we do touch on that), it encompasses navigating the challenges and stresses regarding picky eaters, mealtimes, and sugary snacks and desserts.

Since it is such an expansive topic, we split the episode into two parts so that you can take time to reflect on what you learn. Make sure that you're subscribed to the podcast so that you'll know when the next episode publishes.

• What led her to do what she is doing today [5:22]
• What is a food scientist [8:38]
• How to talk about food with kids to cultivate a healthy relationship [11:40]
• How to deal with the sweets and treats [19:20]
• Dinnertime questions [28:34]
• Do you have to finish dinner if you want dessert? [36:00]

• Ellen Satter

• Nutrition in Bloom

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As we wrap up another year around the sun, many of us become reflective of the year that has passed while also looking forward to what lies ahead.

Setting goals may be something that you are intuitively drawn to, or maybe it's something that has you running the other way. Regardless of how you feel about goal setting, I encourage you to have a listen to see if you glean any actionable tips.

In this episode, you'll learn how to achieve a thriving mindset, how to set goals for each part of your life, how to break goals down into actionable steps, and how to keep your goals realistic and achievable. If you walk away with even one tip on how to make goal setting work for you then this episode will be a success.

• Power Sheets Journal
• BOOK - Atomic Habits by James Clear

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So many of us are on the happiness treadmill. We believe we'll be happy once we achieve our next goal since the traditional way of thinking about happiness is wrapped up in our accomplishments. This means we don't make room for happiness while we're on the journey of life or we get caught up in the day-to-day whirlwind of feelings and emotions.

Stephanie Harrison from The New Happy has made it her life's work to study the science of happiness and has created a new science-backed philosophy of happiness. Today she'll share the difference between the emotion of happiness and creating a truly happy life, how caregivers can achieve happiness for themselves, and how she redefined happiness. This episode hit me at the right moment and I'm sure it will do the same for you. Press play to begin to reconsider your thoughts on happiness.

• BOOK - Daily Rituals by Mason Currey
• Adaptogens

• The New Happy
• The New Happy podcast
• @NewHappyCo on Instagram

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The Balanced Life podcast is a place for honest conversations on health, wellness, self-care, work/life balance, and everything in between. My goal is to provide inspiration, resources, and practical tips to help you create a balanced life and become the healthiest version of yourself both inside and out.

Today we have a special episode that spans 5 conversations that I have had on the podcast throughout the years that have opened my mind and led me to improve my health, understand my body and mind on a deeper level, or live with more intention and gratitude.

This power-packed episode has fantastic tips and insights that will help you become the healthiest version of yourself.

• Recognizing where we feel emotions [1:22]
• How our thinking habits impact our lives every day [4:10]
• Understanding adrenal fatigue [9:51]
• What happens when we experience pain [23:25]
• Leaning into different seasons of parenting [35:36]

• Episode 79 - Using breathwork as a path to wellness with Kiesha Yokers
• Episode 74 - Are your habits helping or hurting you? with Sandra Chuma
• Episode 71 - The Hidden Hormone Epidemic: A conversation with Dr. Aviva Romm
• Episode 66 - The Healing and Restorative Power of Pilates with Lindy Royer
• Episode 16 - Dorena Williamson: leaning into seasons of change, pursuing solitude, and always learning

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You may have heard about the benefits of having a family meal time, but the reality of living in the modern world can make it a challenge to create that space.

Mealtimes are not only for nourishing our bodies, but they are also times to cultivate connections with family and friends. On this episode of The Balanced Life, Christine Bailey joins me to discuss tips to help you slow down periodically to create a special time to enjoy family and friends around the table

Christine Bailey is a writer, social entrepreneur, and regenerative farmer who cultivates a life of nourishment and community and inspires others to do the same. Listen to our conversation as we chat about her journey to farming life, building connections around meals, and the transformation that takes place when people consciously slow down to eat together.

• Christine's journey from the music industry to the farm table [1:22]
• How Christine is involved with Lindywell [7:53]
• Creating meaningful family meal times [13:00]
• The communal experience of Kindred dinners [22:08]
• How people transform when they slow down to eat together [24:39]
• Fun rapid-fire questions [34:48]

• Food, Inc. documentary
• Shawna Niequist

• The Kindred Farm
• BOOK - The Kindred Life by Christine Marie Bailey
• Kindred Life Podcast
• @organicstine Christine on Instagram
• @thekindredfarm The Kindred Farm on Instagram

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Many people choose the month of November to reflect on all that they are thankful for, but practicing gratitude doesn't have to be limited to one month per year.

In this episode, you'll hear how evidence shows that a regular gratitude practice has an impact on your brain, health, and well-being. And make sure to listen until the end to hear easy ways to develop a daily gratitude practice.

• What happened when I decided to focus on gratitude every day for 30 days [2:12]
• What studies on gratitude reveal [3:25]
• Joining me for 30 days of intentional gratitude [7:35]

• Amen Clinics article - 7 Ways to Remain Grateful All Year Long
• Episode 65 - Self Love Guided Meditation
• 30 Days of Gratitude Printable

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Have you ever felt hangry? Do you notice when your moods fluctuate throughout the day? Food might have something to do with it. There is often a connection between food and our moods and this episode of The Balanced Life podcast will help you improve that connection.

Registered dietician (RD), Micah Siva, joins me today to discuss how food can help you boost your mood. Micah is one of the primary dieticians who works to create the RD-approved recipes found in the Lindywell membership. Micah helps us nourish our bodies in realistic, practical, delicious ways.

In this episode, we'll discuss what led her to start her career in nutrition, how foods affect our moods, the best foods for brain health, and which foods can improve inflammation. Make sure to stick around until the end to hear which kitchen tools Micah thinks are the best to have for the at-home cook.

• Episode 71 - The Hidden Hormone Epidemic: A conversation with Dr. Aviva Romm
• Episode 40 - How I Overcame Paralyzing Anxiety

• Nosh with Micah
• Micah on Instagram
• Micah on LinkedIn

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Whether we acknowledge it or not, routines hold power over many aspects of our life. If you are not a fan of routines you may feel tempted to skip this episode, but I encourage you to listen. If you enjoy creating and optimizing your routines, then you're probably already listening.

This episode is designed to help you take a closer look at your routines, both intentional and unintentional. By the end, you'll understand why what you do each day matters. Your routines affect how you feel, your relationships, your health, and even how successful you are. Press play now to hear how routines can change your life.

• Episode 57 - Are your habits providing relief or restoration?
• Episode 74 - Are your habits helping or hurting you? with Sandra Chuma
• Episode 73 - The power of routines + creating a healthy home with Clean Mama

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