The Ultimate Journey of Self-Care

Our bodies are amazing at keeping balance. The primary job of our metabolism is to establish and maintain balance. Our body systems work together to ensure this happens. But when we deviate with disordered eating, thoughts that don’t serve us and unhappy emotions–we resort to eating behaviors that take us out of balance. When our bodies are out of balance, health conditions such as insulin resistance, metabolic syndrome and obesity can result. Stress impacts all of it. Dawn Cuckow is a nutritional therapist who struggled as a teenager and young adult and became a weight loss coach to help others with their journeys. In this episode, we talk about the many small changes that we can put into place to create more balance in our bodies and how we approach fueling them. The key is to keep it simple. Dawn’s LInks: www.dawncuckow.com IG: @dawncuckow Free pdf on her site: (3 tips to handle cravings) Book: The Body Effect (found on Amazon) PODCAST WEBSITE & LINKS: Check out the ULTIMATE PODCASTS EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

What is Energy Medicine? It is defined as a universal life force that flows through us, down into the earth and allows us to find healing through staying connected to it. Some people refer to it as ‘source energy’. Being connected to our energy life force give us more freedom, and allows and empowers us to live a life with a higher purpose. The purpose of energy healing is to help us open up our life force more so our energy flows through us better. Adora Winquist founded the Soul Institute and has been an energy healer for close to 25 years. In this episode we discuss how we evolve from children to adults and form energy blocks and simple practical methods to clear them. GUEST LINKS: The Soul Institute PODCAST WEBSITE & LINKS: Check out the ULTIMATE PODCASTS EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

What if you could travel FULL TIME and lead a life doing it? It may seem like a far fetched concept. If you were to actually LIVE while you traveled–as in work a job, simplify your logistics, and create a real path could it work? My guest did and in this episode we talk all about it. Heather Markel became a travel coach after working in a corporate full time career, and found that she wanted to work while traveling. In this episode, she shares her three piece process to transitioning to a full time travel lifestyle. HEATHER'S LINKS: Heather@heathermarkel.com www.fulltimetravelcoach.com Heather's YouTube Channel PODCAST WEBSITE & LINKS: Check out the ULTIMATE PODCASTS EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

Yo Yo dieting can alter your lifestyle, and how you approach fueling your body. It can challenge your mindset around what you think is possible for you and keep you stuck in an endless cycle of believing you can’t make positive changes for yourself. It’s a primary driver for why people stay in an endless cycle and repeat loop. Lynne Wadsworth knows this well–she lived it. Until she just decided to implement some simple steps around how she approached her week and meal prep. It worked. In this episode, we talk about her journey, and also about her unique system around food shopping and meal prep that allows her to keep things simple. It’s what she helps her clients with. Tune in to this episode to hear more. GUEST LINKS: Lynne’s Website Facebook Group Instagram PODCAST WEBSITE & LINKS: Check out the ULTIMATE PODCASTS EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

Close to 20% of the population suffers from some impairment of their mental health in some way. There’s a stigma associated with it which keeps people stuck. And a large part of the reason lies with chemical imbalances and the body’s inability to process and absorb nutrients in the way that can be most beneficial. Our tendency is to focus on what we can’t control, which keeps our anxiety high and depression prevalent. There has never been a better time to focus more on finding natural health solutions. Dr. Meg Montanez Davenport is a doctor of naturopathic psychology and holistic nutrition and focuses on helping her clients find natural health solutions to mental health problems. In this episode we chat about the common misconceptions around mental health, some examples of how poor or uninformed nutritional choices can affect mental health and some simple solutions and tips to help you balance. CONNECT WITH DR MEG: Website Natural and Mental Health Solutions for Women PODCAST WEBSITE & LINKS: Check out the ULTIMATE PODCASTS EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

Our bodies have a unique way of communicating to us. We interpret that often as stress, tension, or what feels good. Our bodies communicate that info to us via physical means. The PLAY method though, outlines where we live all the time. Phoebe Leona is a coach who specializes in helping her clients get connected to their own body language and uses the PLAY method in her teachings. Listen in to this episode to find out how the PLAY method works in actionable steps. CONNECT WITH PHOEBE: Phoebe’s website and social media Free Gifts: Embodiment and/or Trust Your Life PODCAST WEBSITE & LINKS: Check out the ULTIMATE PODCASTS EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

How we do us is always front and center–in life and in business. In fact, psychology of self care always affects our day to day decisions in both. And how we do us, often carries over into our work, our interactions with others and how we balance work and life. Every day our thought patterns get ‘crossed’. How can we ensure we make the best choices so we work better with balance and synergy? Chantal Cohen is the CEO of a unique coaching and therapy hybrid practice in which she helps busy executives keep the lines clear so their work relationships are productive and balanced. In this chat we discuss the three most common ‘tricky thoughts’ that can deter us in our work and how that can creep into our personal lives and also some simple tips to keep the lines clearer to better serve us. FREE OFFERING from Chantel mentioned in the episode CONNECT WITH CHANTEL: Website Instagram Facebook YouTube Linkedin PODCAST WEBSITE & LINKS: Check out the ULTIMATE PODCASTS EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

Taking care of our bodies is much like harvesting crops. You weed. You feed. And you Seed. Repeat. To be such a simple approach, the lack of it is really is at the root of MULTIPLE health issues. The approach refers to our gut health and the key markers for treating our body much like a prized garden which can yield in abundance for us if we do it correctly. The three markers we want to observe and treat include balancing blood sugars, reducing inflammation in our body, and sleep and rest. Working on regulating these markets help bring us back to balance which is always the key. And to make it a non-negotiable. LeeAnn Beckwith is a wellness coach and business owner, and explains her philosophy in our chat in this episode. LEEANN'S LINKS: FB: https://www.facebook.com/leeann.beckwith.5 IG: https://www.instagram.com/leeann.beckwith/  PODCAST WEBSITE & LINKS: Check out the ULTIMATE PODCASTS EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

So why experiences and not stuff? For one thing, you learn about yourself. You see what you are capable of in real time. And it’s likely the best ‘on the job training’ for life. Kimberly Everling, a fellow podcast host, calls herself a ‘Gal on the Go’ who has made it her mission to teach and inspire others to give themselves EXPERIENCES. In this episode, we chat about her philosophy behind experiences and some tips on how you can approach doing them for yourself. Kimberly’s links: www.galonthego.com IG: @gal_onthe_go PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

Can you turn up the heat to better your health? The use of infrared heat is a modality that is being used frequently to help with remedying common health concerns. Some of the more common ones include improving circulation, nerve sensitivity, better collagen production and overall helping the detoxification process work better which all play a role in helping our bodies function better. Then there are the metabolic benefits of heat which directly help our metabolism function better. But can you achieve these benefits in a workout setting? Danny Richani and Craig Codagan are owners of 2 HOTWORX franchises which demonstrate how the use of infrared heat in a small sauna setting can be combined with doing a workout. In this episode, they share their personal health story around how infrared heat has helped both of them and how it can be of benefit to you. You can also learn about easy tips to incorporate the use of heat in your daily life if using a sauna isn’t possible for you. Guest links: HOTWORX - Wilmington (Gordon Road), NC | Hot Yoga, Pilates & Barre Workouts PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

So what do you know about hormones? Can 7 days really lead you to better health? You can make LOTS of changes in how you live your daily life–but if your hormones are not functioning properly nothing will work. Lisa Bergin is a board certified holistic health practitioner, and helps women find out where the imbalances are and how to correct them through daily habit changes. Most of the problems we encounter are because there are many overlaps in hormone functions, which result in similar symptoms we experience. Lisa struggled personally with many of the issues we discuss herself for many years until she figured out a better way and it’s what she teaches her clients today. It all starts with what we do daily. Lisa’s links: FB Group: The Healthy Hormone Hub | Facebook Website: Embrace Your Wellness Journey PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

When taking on new habits or challenges–it’s always the DAILY things that count. That’s true for what we do, how we act, the choices we make and how we choose to direct our energy. Shawn Tegtmeier is a former smoker and cancer survivor turned runner and published author and believes 100% in her mantra of doing the LITTLE things. Listen in to this episode and get her top tips and how to formulate your mantra for making BIG changes for you. Shawn Tegtmeier episode 92 on May 4, 2021 GUEST LINKS: Shawn’s site: www.shawntegtmeier.com Book: Running with Walt FB Group: Fitness for the Fearless over 50's | Facebook PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

Brain Health and Gut Health are connected and there is ample research and evidence out there to support it. But what REALLY is the connection? And with the right tactics and steps taken can Alzheimer's Disease truly be just an option rather than something that just happens? The Gut is often called the body’s ‘second brain’. And when we don’t properly fuel our bodies, a condition called ‘leaky gut’ can literally cause inflammation and ‘leaky brain’, which ultimately affects cognition, memory and how we function. Dr. Isabel Hunsigner created ‘Doctor on a Mission’ and through her medical approach has combined healthcare with self care strategies and has seen a drastic improvement in how her patients respond. Alzheimers CAN really be an option and be preventable. In this episode, we explore the brain and gut connection and reveal simple day to day tips on how you can put yourself in the best position to combat alzheimer's. GUEST LINKS: Doctor On a Mission Become the CEO of Your Mental Health MASTERCLASS Facebook YouTube PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

‘Retreats’ mean so many things to people. In my nearly 30 year career in my industry, I have seen client experiences take a number of different looks. Retreats are HOT and can be a GAME CHANGER for your business when you position them the right way with the right outline and list of elements and activities. In this episode, I pull back the curtain and share what actually goes on at my retreats (hint–it’s not a ‘get away’ or vacation or time with friends–it’s a REAL opportunity to work on YOU), and I’ll share more insight into the changes we are making! CHECK OUT MY RETREATS HERE PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! CLICK HERE to Become a supporter JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

What ultimately gives us REAL freedom? We tell ourselves we need the ‘ideal’ schedule, income, status, success in our career or business, family and so on. We over prioritize some areas of our live and as a result, ignore or discard others. And we get to a point where we just ‘exist’, or we just keep going. If we keep doing things the same, we can’t create new experiences, ideas or habits. Alaina Schwartz is an attorney–and after a career in entertainment, decided she wanted more FLOW in her entire life–not just her work. And so she decided to reframe how she thinks about her entire routine. In short, it was a ‘redirect’ of Energy. In this episode, she shares what her ‘Phoenix moment’ was, and her easy process of ‘reframing and redirecting’ our energy to help us create MORE time for ourselves. Because we all want more freedom in our lives–no matter how you look at it. Listen to this episode and let us know what you think! GUEST LINKS: www.alainaschwartz.com RESOURCES MENTIONED IN THE EPISODE: Free offer on Alaina’s site–4 video mini course: Save 20h per week While Increasing Your Profits (alainaschwartz.com) PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! CLICK HERE to Become a supporter JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

Client Experiences can be all over the place. Depending on your industry or niche, maybe your idea of an experience one that involves more face to face time vs online, or vice versa. Maybe it works. But make no mistake, when you are in business creating experiences that are truly transformative for your clients and community can change the entire trajectory of your business. In this episode, I outline what I believe to be 3 key elements to designing AMAZING client experiences. PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! CLICK HERE to Become a supporter JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

So lets talk about goals. Do you set them? Like REALLY set them? Consider the BHAG’s. Big. Hairy. Audacious. Goals. Those are the ones that REALLY count. Because you can break them down into smaller daily goals but you never lose sight of your BIG goal. Imagine what would happen if we all did those with our fitness goals? Fitz Koehler is an international fitness expert, author, coach and instructor–and race announcer. She’s also a breast cancer survivor. In this chat, we talk about her ‘treatment triathalon’ in which she breaks down her strategy of approaching her BHAG’s each day. In short, never underestimate the SMALL THINGS you can do daily to be your BEST. Lots of golden nuggets in this one. GUEST LINKS: www.fitzness.com IG: @fitzness FB: Fitzness | Facebook PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! CLICK HERE to Become a supporter JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

There are literally THOUSANDS of tactics out there that promise huge growth in your business. Google ‘grow an online health or fitness business’ and you will find so many different strategies it can feel like you need all of them to grow and succeed. Chris and Eric Martinez are brothers in business together and have a unique approach for entrepreneurs to attract and convert online leads to sales using what they call the 4 C’s. GUEST LINKS: Chris and Eric on IG: @chrisandericmartinez Email: support@chrisandericmartinez.com PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! CLICK HERE to Become a supporter JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

Breathing is one of the body’s many languages to communicate. What does that look like? It allows energy to literally move for one. It also allows us to settle and get answers and resolution to conflict, or anxiety too. And it helps us relax when we learn to do it in a way that serves us. How we live stores itself in our bodies as tension. Breathwork allows it to be cleared. Iona Holloway has created a unique breathwork practice and an app to go with it so it’s easy to learn, implement and practice. A former collegiate athlete, she found that using a unique breathwork approach helped her feel successful and more empowered in her own self care journey. Tune in for ‘Take a Breath’ and learn some simple tips for how you can implement a breathwork practice literally right from your device. GUEST LINKS: Iona’s IG: @ionaholloway Or her App: SOUL–you can find it on the App store PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! CLICK HERE to Become a supporter JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS

How many times have you wanted to take the next step in your business but then that old belief and fear comes up around….. MONEY. Yep, I said it. Money has so many charged thoughts and feelings around it but money itself is neutral. And in this episode, I’ll share what I think are my TOP beliefs and thought process around handling money in your business. Money shouldn’t stop you from making plans, investing and making the best decisions you can for your future. What you think about it is the KEY. Listen in to this golden episode and I’ll share the goods. PODCAST WEBSITE & LINKS: EMAIL ME VISIT MY Website FIND ME on Facebook FOLLOW ME on Twitter FOLLOW ME on Instagram EXPLORE OUR RETREATS HERE! CLICK HERE to Become a supporter JOIN OUR GROUP HERE If you are a health/fitness/wellness entrepreneur, or a coach JOIN OUR COMMUNITY - Living Your Ultimate Life Through Fitness & Self-Care ANDROID USERS leave a REVIEW on PODCHASER APPLE USERS leave a REVIEW on APPLE PODCASTS