EP 89: The Resilient Diet - Eat to Beat Stress

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Ever walked into a meeting feeling the weight of the world on your shoulders? I get it. But what if I told you that what you eat could change the game?

Imagine this: You're facing a challenging client issue, tensions are high, and your team's counting on you to lead the way. It's make-or-break time.

My question to you is not about what you should say to your team.

My question is "Are you eating in a way consistently that supports your brain to be calm and positive no matter what?"

In this episode:

  • The Power Foods: Discover the delicious ingredients that fuel your brain for calm, focus, and creativity.

  • Avoid the Gut Bombs: Say goodbye to the culprits sabotaging your gut-brain harmony.

  • Spice It Up: Get savvy with spices that lower inflammation so your gut can heal.

Here are the additional resources I mention:

Fat Facts for Optimal Nutrition

How to love drinking water to energize you

These are the nutrients you need when you are stressed

How to Stop Craving Sugar

EP 75: Easy Hack to Drink More Water

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Learn a tiny commitment that can transform your hydration habit. It is seriously easy. No matter whether drinking enough water is something you struggle to remember, or it is a daily rhythm for you, this micro-commitment will make drinking water the easiest wellness habit you do.

To discover all of the benefits of staying hydrated, how to source your water, how to improve the taste and quality of your water, head here to learn more.

EP 70: The Best Planners to Master Your Wellness and Productivity

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Compare the top paper planners for both productivity, and how they stack up toward helping you reach your wellness goals. Because your wellness is the foundation of your productivity.

Listen to a review of the Franklin Planner, Erin Condren, Full Focus, and some special planners from Etsy stores. Plus, how to decide what wellness goals you even need to plan and track in your planner

https://www.thevireolife.com/podcast/2023/12/15/ep-68-the-best-wellness-and-productivity-apps-to-use-now

https://fullfocusstore.com/pages/planner

https://store.franklinplanner.com/planners/classic-planners-5.5-x-8.5/

https://www.erincondren.com/champagne-a5-daily-lifeplanner-ring-agenda

https://www.etsy.com/shop/TheInspiredStories

EP 68: The Best Wellness and Productivity Apps to Use Now

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Here are my top wellness and personal productivity apps for 2024. Listen to discover what style of wellness tracking is best for you. Plus, when to use an app - or not. Learn how personal productivity apps can help your brain health and lower your stress.

Extra resources I mentioned -
https://www.thevireolife.com/podcast/2023/4/13/ep-33-how-to-create-the-high-energy-lifestyle-you-need

https://www.thevireolife.com/podcast/2023/7/11/ep-46-fitness-apps-are-they-friend-or-foe

EP 58: My 10 Favorite Ways to Make Wellness Easier

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Ready to make meditation, movement, eating well, and great sleep EASIER? It is simple. I share my favorite 10 tips that I use personally and that I share with clients. These are battle-tested in the real world. They are proven over and over to make your wellness journey easy and fun.

Here are the resources I mentioned:

How to Eat Well When You Are Too Tired to Cook

Create An Environment to Build Better Habits

EP 57: Do This When A Habit Feels Hard - The Secret's in the Sand

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You want your wellness habits to feel easy. That's good. Sometimes though, switching habits can seem hard - which makes it "easy" to quit. On a recent beach trip, I experienced a life-changing lesson on how to handle it when your habits feel hard. This episode will shift how you think about "searching for easy street - when easy is just not available". Why? So you can keep going until you succeed.

EP 56: How Are You Protecting the Asset

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When you ponder, "What's my most valuable asset?" does your mind automatically drift to your home or business assets?  They are not your most valuable resources.

You spend time and resources securing your home and safeguarding business data, but do not forget the ONE priceless treasure — YOU!

YOU are your most valuable asset.

Ask yourself ... 

  • How are you investing in your body and mind?

  • What are you delegating so you create time for you?

  • Which tasks "don't have to be perfect" so you have energy to take care of you?

  • What's your personal security system for nurturing your physical and mental well-being?

EP 47: The Secret Tool to Wake Up Your Wellness Superpower

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Imagine finally being able to tap into your strengths, not a cookie-cutter program. Learn how to leverage your lifestyle - effortlessly. Say goodbye to getting tripped up by unexpected challenges. How? In this episode you'll discover how to use a powerful classic tool from business -- the SWOT analysis -- to succeed in your wellness. Use your Strengths, work around your Weaknesses, take advantage of your Opportunities, and overcome your Challenges. You deserve a wellness plan that revolves around YOU.

Here are the additional resources I mention.

Episode 22 How to Get the Support You Need

Episode 44 - Fending Off Food Pushers and Food Police

EP 46: Fitness Apps - Are they Friend or Foe

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Here’s the Data4All podcast Data in Nutrition episode I mention in this Real Wellness episode. You’ll discover some nutrition and wellness apps I recommend.

- Learn about the benefits and pitfalls of fitness apps
- Answer "Is my app tracking accurate?"
- Discover how they can disconnect you from your body's signals
(and what to do about it)
- Gain valuable insights on how to make the most out of fitness apps
- Find several helpful fitness apps I love that can transform your wellness journey.

EP 41: Is Short Meditation Better? The Results Are In.

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Is it better to mediate daily, but short - or to meditate periodically, but long? After research and my own 6 month experiment, I'm ready to share the answers.

Here are the resources I mentioned:

Guided Meditation for Mindful Eating

http://www.thevireolife.com/podcast/2023/2/2/ep-23-two-powerful-mental-habits-to-feel-great

http://www.thevireolife.com/podcast/2022/12/30/ep-18-should-you-set-realistic-or-big-resolutions-to-succeed

EP 40: Crush Excuses - Overcome the 3 Biggest Roadblocks to Wellness

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Do you find yourself with zero time for wellness habits like working out, prepping healthy meals, or meditating? Life can get overwhelming (understatement, right?) - and it is easy to let your wellness slide.

  • Overcome the "too busy" morning

  • Conquer the "too tired at night" to prep for the next day

  • Experience wellness when you feel there's no time for it.

EP 39: Love vs Fear - Win the Battle of Healthy Habits

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What if changing just one core belief would make wellness faster and frictionless? When you shift from fear-based decisions to love-based decisions, you become powerful in your wellness. Discover the truth about "why" you make a decision - and how that is more important than the decision itself. Get free from the false-morality about your wellness.

Additional resource: http://www.thevireolife.com/podcast/2023/3/22/ep-30-how-to-become-a-better-intuitive-eater

EP 38: How to Breakthrough 3 Limiting Beliefs that Stop Momentum

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What your mind attends to continually, it believes. And you'll eventually live it out.

So let's make sure what you are believing will get you what you want in your wellness. Easily.

Discover the 3 limiting beliefs I hear most often - and have experienced myself. And, of course, practical ways to breakthrough them.

http://www.thevireolife.com/podcast/2023/1/25/how-to-get-the-support-you-need-to-succeed

EP 36: From Burnout to Breakthrough - Learn How Your Wellness Boosts Your Career

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When you feel like something is holding back your career and you are not sure what it is ... it may be your wellness.

  • Eight questions to reveal how you can improve your work by improving your wellness

  • The research on the connection between your healthy habits and your success

  • Examples you can use today to move from burnout to breakthrough

Eight questions to ask yourself:

1. How is my health and fitness helping me be successful?

2. How is my health and fitness preventing next level success?

(Either because not feeling my best OR because I’m trying to optimize my fitness and I’ve lost balance – listen to http://www.thevireolife.com/podcast/2023/4/27/ep-35-surprising-signs-you-may-be-maximizing-wellness-to-your-hurt )

3. Do I wake up and within an hour I’m energized and looking forward to what I’ll get done?

4. When do I mentally check out?  When do I go through motions? When do I feel tension and thoughts spin? (All the time? Certain days? Certain situations? After a big project? With certain people?

5. When do I feel exhausted and unmotivated?

6. What things can I do during day to stay mentally calm alert/engaged? 

7. What snack or lunch is both easy and fit in a Powerful Plate?

8. When do I most need to take breaks? What types of breaks recharge me the most?

Wondering how sitting and standing differ in your ability to succeed?

Check out these two resources to learn even more -

http://www.thevireolife.com/blog/2022/4/6/move-more-and-sit-less-with-dr-stefan-zavalin

http://www.thevireolife.com/podcast/2023/2/23/ep-26-the-best-workouts-to-help-you-feel-great

EP 35: Surprising Signs You May Be Maximizing Wellness - to Your Hurt

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How do you know if you are falling for the idea of optimizing wellness?

How does this philosophy actually hold back your success?

What's a better way to think about wellness?

In this episode discover the surprising signs you are trying to maximize your wellness and a more powerful, effective way to live.

EP 33: How to Create the High Energy Lifestyle You Need

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Let’s put together your High Energy plan. This is one of the most important episodes yet, as it culminates all the last two series.

To understand more on the topics in this episode, check out these previous episodes I mention

http://www.thevireolife.com/podcast/2022/11/3/ep-10-how-to-stop-struggling-and-start-sticking-with-your-habits

http://www.thevireolife.com/podcast/2022/12/22/ep-17-your-first-action-to-reach-your-wellness-goals

http://www.thevireolife.com/podcast/2022/12/30/ep-18-should-you-set-realistic-or-big-resolutions-to-succeed

http://www.thevireolife.com/podcast/2023/1/11/ep-20-finding-your-why-and-your-how-for-your-habits

http://www.thevireolife.com/podcast/2023/1/19/ep-21-what-if-you-dont-need-willpower

http://www.thevireolife.com/podcast/2023/1/25/how-to-get-the-support-you-need-to-succeed

http://www.thevireolife.com/podcast/2023/2/15/ep-25-how-to-sleep-better-to-feel-better

http://www.thevireolife.com/podcast/2023/2/23/ep-26-the-best-workouts-to-help-you-feel-great

http://www.thevireolife.com/podcast/2023/3/2/ep-27-how-to-love-drinking-water-to-energize-you

http://www.thevireolife.com/podcast/2023/3/16/ep-29-this-is-the-fun-and-powerful-way-to-eat

http://www.thevireolife.com/podcast/2023/4/6/ep-32-this-is-why-you-need-more-sunshine-now

EP 32: This is Why You Need More Sunshine Now

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What's a foundational practice for great energy that's so easy it could be called a "hack"? Sunlight. Discover the research of why sunlight is so good for your body and brain -- when to get it -- how much you need -- and easy ways to get more.

Here’s Episode 15 that I mentioned - Fast and Easy Ways to Keep Your Energy Up

EP 22: How to Get the Support You Need to Succeed

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Stop wasting time trying to make habits alone. Having someone - even a team - to help you succeed is the number one predictor of success with your habits. Want to eat better? Want to sleep better? Want to move more? Want to feel great? You will achieve any of these faster and easier with support. Discover how to build your team in this episode.

Here are the episodes I mentioned:

http://www.thevireolife.com/podcast/2022/12/22/ep-17-your-first-action-to-reach-your-wellness-goals

http://www.thevireolife.com/podcast/2023/1/11/ep-20-finding-your-why-and-your-how-for-your-habits