Fitness & Nutrition

Feel Good Effect | real health | real life

Robyn Conley Downs: Real Food Whole Life, Nutrition, Lifestyle, Wellness

The Feel Good Effect is about what it really means to be healthy. Each week we chat with health + wellness thought leaders, visionaries and experts to about deconstruct healthy and help you feel good. More info at realfoodwholelife.com.

Episodes

016: Finish: Give Yourself the Gift of Done with Jon Acuff
51:22
2017-09-23 00:48:06 UTC 51:22
016: Finish: Give Yourself the Gift of Done with Jon Acuff

Jon Acuff is the New York Times-bestselling author of six books including his most recent, Finish. He's helped some of the biggest brands in the world tell their story, spoken to hundreds of thousands of people at companies such as Microsoft, Nissan and Comedy Central, and been featured regularly on national media.

 

Website: acuff.me

Instagram: @jonacuff

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

Why Jon followed up his book Start with his current book, Finish to answer the question of how to actually reach your goals.

Shining light on why the middle is so hard.

Why perfectionism is one of the biggest hurdles to success.

What to do on the day after perfect, when things haven’t worked out.

Escaping all-or-nothing thinking when it comes to goals.

Reconciling the perceived definition of perfectionism with how it manifests in real life.

“Amazon has sold millions of imperfect, finished books.”

The significance of day 2 and day 13 in reaching your goals.

How cutting goals in half can help you succeed in the long run.

Secret rules and why they are keeping you from your goals.

Why being kind to yourself is the key to success.

How self-awareness leads to understanding secret rules and moving beyond them.

The importance of fun and how it contributes to success.

Why you can’t do it all, shouldn’t do it all, and how to let things go.

Shame is pretending you can do it all.

Using perfectionism to avoid the true work.

Being honest about your own failures and not painting a perfect picture of yourself to the people around you.

Remember one size doesn’t fit all. Always be editing, always be tweaking, always be curious.

A health goal isn’t turning you into a different person. A health goal is allowing you to celebrate you you already are even more.

 

RESOURCES

Finish: Give Yourself the Gift of Done

Quitter: Closing the Gap Between Your Day Job and Your Dream Job

Start: Punch Fear in the Face, Escape Average and Do Work the Matters

Do Over: Make Today the First Day of Your New Career

Finish: Give Yourself the Gift of Done

Brene Brown TED talk on shame

Teach Girls to Be Brave, Not Perfect TED talk

Jon Acuff on The Moment with Brian Koppelman podcast

Good Life Project podcast

 

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

 

015: The Secret to a Happy, Healthy Life with Gretchen Rubin
01:01:06
2017-09-23 00:48:06 UTC 01:01:06
015: The Secret to a Happy, Healthy Life with Gretchen Rubin

We are diving in The Four Tendencies with Gretchen Rubin, and why knowing yourself is the way to a happy, healthy life.

Gretchen Rubin is one of the most influential writers on the linked subjects of habits, happiness, and human nature.

She’s the author of many books, including the blockbuster New York Times bestsellers Better Than Before and The Happiness Project.

A member of Oprah’s SuperSoul 100, Rubin has an enormous following, in print and online; her books have sold almost three million copies worldwide, and she has a highly ranked, award-winning podcast, Happier with Gretchen Rubin.

 

Website: gretchenrubin.com

Twitter: @gretchenrubin

 

All show notes & resources available at realfoodwholelife.com

KEY TAKEAWAYS FROM THIS EPISODE

How she left a successful law career for writing.

Why it took Gretchen 10 years to become an overnight success.

The origin story of the Happiness Project, and why she focused on the practical daily life activities for health and happiness.

What “Be Gretchen” means, and why the only way to build a happy, healthy, creative, efficient life is to base it on the foundation of our own nature, our own values, our own interests, our own temperament.

There is no magic one-size fits all solution.

We are mostly alike but the differences are so important.

Sometimes things work, sometimes they don’t and it’s not your fault.

Why it’s so hard to know yourself. There’s the way we wish we were, the way other people wish we were, and our assumptions about what people are like.

Using the laws of distinction to describe our differences. What did you love to do when you were 10 years old, what do you lie about (which means there’s a disconnect between you life and your values), who do you envy?

Shining a spotlight on hidden patterns and lending a vocabulary.

What to do when you’re telling yourself “I should.”

The Four Tendencies and how you respond to outer and inner expectations.

The difference between Upholder, Questioners, Obligers, Rebels.

Diving into the challenges and positives of each tendency.

Why it doesn’t work to try to change your tendency.

Why “should” is a trigger. It’s only what I can do, what I will do, and what works for me.

Why September is the new January

RESOURCES

The Happiness Project by Gretchen Rubin

Better Than Before by Gretchen Rubin

The Four Tendency by Gretchen Rubin

Happier podcast

Happier in Hollywood podcast

The Four Tendencies Quiz

Samuel Johnson, the Major Works

 

HELP THE SHOW

1 | Share the show via Facebook, Instagram, Pinterest, or Twitter

2 | Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:

  • Launch Apple's Podcast app, then tap the Search tab.
  • Enter The Feel Good Effect, then tap the Search key at the bottom right.
  • Tap the album art for the podcast, then the Reviews tab.
  • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
  • Enter title text and content to leave a review. Enter your nickname, then tap Send.
  • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!

3 | Subscribe on iTunes.

014: The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob
44:26
2017-09-23 00:48:06 UTC 44:26
014: The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob

We’re diving into the true meaning of wellness with Colleen Wachob, the Founding Partner and Chief Brand Officer at mindbodygreen, one of the biggest brands in wellness.

Colleen graduated from Stanford University with degrees in International Relations and Spanish, and spent ten years working at Fortune 500 companies including Gap, Walmart and Amazon.

She now lives in Brooklyn, New York with her husband, mbg founder, Jason Wachob, and daughter Ellie.

All show notes & resources available at realfoodwholelife.com

Website: mindbodygreen.com

Instagram: @colleenwachob @mindbodygreen

 

Key Takeaways from this Episode

How she switched careers to find health and connect with her passion in the wellness world.

How a health scare led to a significant life changes and served as the catalyst to leave her traditional career path.

Why wellness is living a complete and fulfilling life. That’s a life of connections with self, with your family, with your community and your environment.

Why wellness is a journey with no no clear destination.

How the actual practice of wellness is progress.

The mbg definition of wellness that requires looking at the connections across the pillars of wellness: physically, mentally, emotionally, spiritually and environmentally.

Why the wellness industry runs the risk of turning narcissistic and obsessive.

Clarifying the distinctions between science-backed wellness trends.

Why there isn’t one answer--and how to tune into you when it comes to navigating the wellness space.

The Feel Good test: Does this make you feel good?.

Wellness has to become so much more accessible. Making it part of everyday life.

Navigating big life transitions from the corporate world to a start-up and Colleen’s new role as a mother.

Intentionally disconnecting from social media and connecting with family to create balance and balance.

The upcoming mbg Revitalize conference.

 

Resources

Watch mbg Revitalize streaming live or replay

mindbodygreen podcast with Melissa Hartwig and Kathryn Budig

The Rich Roll podcast

 

Let's Connect

 

Help the show

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • Your review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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013: Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven
49:23
2017-09-23 00:48:06 UTC 49:23
013: Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven

In this episode, we’re chatting about ditching extremes, setting boundaries, listening in and finding joy with Davida Kuglemass from the Healthy Maven.

Davida Kugelmass is the creator behind The Healthy Maven, a multi-channel health and wellness platform dedicated to making healthy living easier and sustainable. Davida’s content is diverse, ranging from recipes, to travel, to self-care with a focus on how to live healthfully, rather than living for your health.

All show notes & resources available at realfoodwholelife.com

 

Davida Kuglemass

Website: The Healthy Maven

Instagram: @thehealthymaven

Podcast: That’s So Maven

 

Key Takeaways from this Episode

How to take what works for you (and ditch the rest).

Overcoming an exercise addiction by taking a break and finding joy in movement.

Giving yourself permission to explore different options for healthy living.

Quitting the exhausted, hungry, guilty, frustrated cycle when it comes to food and exercise.

Why health is so much more than your pant size.

Letting go of compulsive exercise and leaning into intuitive movement.

How to really listen to your body and give yourself permission to get what you actually need.

Davida’s self-nourishing morning and evening routine.

Why simplifying is healthy.

Balance is nourishing your body to feel good and that it changes from day to day.

 

Resources

I Know the Secret to Skinny

I Gave Up Exercise for 30 Days

Feel Good Effect Podcast Episode 004 with Sadie Lincoln

Feel Good Effect Podcast Episode 007 with Kait Hurley

Feel Good Effect Podcast Episode 006 with Danika Brysha

Essentialism: The Disciplined Pursuit of Less by Greg McKeown

How to Create Your Own Wellness Routine (You Can Actually Stick To)

That’s So Maven Podcast Episode 22 with Robyn Nohling from The Real Life ND

RABBITS Podcast

My Favorite Murder Podcast

How I Built This Podcast

 

LET'S CONNECT

  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

 

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

012: How to Create Healthy Habits from Day One with Catherine McCord, Weelicious + One Potato
41:07
2017-09-23 00:48:06 UTC 41:07
012: How to Create Healthy Habits from Day One with Catherine McCord, Weelicious + One Potato

In this episode we’re diving into developing healthy habits from day one, creating a balanced food philosophy, and raising children who listen to their bodies while still maintaining expectations around healthy eating with Catherine McCord of Weelicious and One Potato.

Catherine, mom to Kenya (9), Chloe (7) and Gemma (2), created Weelicious.com as a platform to show parents around the world how easy and beneficial it is to expose children to wholesome, delicious homemade food. She is the author of multiple cookbooks, has a monthly “Snack Mom” column in Parenting Magazine, and has appeared in People, Self, Real Simple, the Today Show, among others. In 2016, she founded One Potato, an organic family friendly meal delivery kit offering three meals a week that take around 30 minutes or less to prepare.

 

Website: weelicious.com and onepotato.com

Instagram: @weelicious

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

How to create good eaters from day one.

Catherine’s philosophy about one family, one meal (and avoiding becoming a short-order cook).

Why everything leads to the next step.

Creating a balanced food philosophy of healthy nutritional meals with nutrient density (fruits, veggies, protein, fats and carbs) and also allowing for treats.

Raising children who listen to their bodies while creating expectations around healthy eating.

The Smoothie Project chart and how to create a nutrient-dense smoothie each day.

Creating structure while also allowing choice and freedom for children.

Incrementally introducing vegetables and fruits to get your child used to healthy options.

Knowing your child and shaping your approach based on their needs while holding the line on second meals.

Creating a list of the 10 foods you know your child loves and using it to build lunches around with some variations.

How Catherine created One Potato organic family meal delivery service.

The challenges of being an entrepreneur and balancing work and family.

Why you can’t do it all and letting things go without beating yourself up and why everything is a tradeoff.

Catherine’s definition of balance: feeling good and taking care of yourself.

 

RESOURCES

Cure Your Child with Food: The Hidden Connection Between Nutrition and Childhood Ailments by Kelly Dorfman

The Smoothie Project and The Smoothie Project Planner Sheet

Weelicious Lunches: Think Outside the Lunch Box with More than 160 Happier Meals

Weelicious: 140 Fast, Fresh and Easy Recipes

Killing It: An Entrepreneur's Guide to Keeping Your Head Without Losing Your Heart

Hasbro The Game of Life

 

Enter promo code FEELGOOD25 here for $25 off your first One Potato order.

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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011: The Key to Feeding Your Family Healthy Food (Even if They’re Picky and You’re Exhausted)
47:37
2017-09-23 00:48:06 UTC 47:37
011: The Key to Feeding Your Family Healthy Food (Even if They’re Picky and You’re Exhausted)

Taesha Butler is the blogger behind The Natural Nurturer. In her journey to health she lost over 70 pounds, and figured out how to feed a partner and child real, healthy food along the way.

She is a full-time teacher and mother, and today shares family-friendly real food recipes, clean living tips, and natural parenting ideas.

Taesha aims to empower parents and caregivers to raise their families in healthy way that fits into their busy lives, and today is breaking down real food for busy families and how to take care of yourself in the process.

 

Website: thenaturalnurturer.com

Instagram: @thenaturalnurturer

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

Taesha’s weight loss journey and how she lost over 70 pounds.

Handling family grief and finding food as a way to heal.

Finding a new healthy normal after baby.

Keeping an eye on small steps and celebrating small success.

Overcoming sheer exhaustion when it comes to incorporating real food and cooking.

Using the slow cooker to get dinner on the table (even when exhausted).

Letting go what you think dinner is supposed look like, and embracing what is.

Transitioning a family to real food by taking baby steps.

Leading by example when it comes to real food.

Using muffin tin meals and choice to feed your child real food.

Putting together a real food lunch box.

Living simply and enjoying the little things in life.

 

RESOURCES

Voxer app

The Natural Nurturer slow cooker recipes

The Natural Nurturer smoothie recipes

The Goal Digger Podcast

The Fringe Hours: Making Time for You

 

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.

 

LET'S CONNECT

  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

010: How to Create a Wellness Routine (You Can Actually Stick To)
27:25
2017-09-23 00:48:06 UTC 27:25
010: How to Create a Wellness Routine (You Can Actually Stick To)

Today we’re going to take a deep dive into getting started with a wellness routine that you’ll actually be able to stick to in real life. By the end of the show you’ll have an actionable plan to get started with your own routine today!

All show notes and resources (including a free download to get started) available at realfoodwholelife.com.

 

KEY TAKEAWAYS FROM THIS EPISODE

 

Part One: Set for Success

 

1 | It’s Not Self-Care, It’s Self-Compassion

2 | The Wellness Trifecta

3 | Rethink Success

 

Part Two: Food & Movement

 

4 | A Fresh Start

5 | Nourish in the Middle

6 | Finishing Strong

7 | The Right Amount of Movement for You

 

Part Three: State, Track, and Ground in Self-Compassion

 

8| Gentle Goal, Contingency goal, Kindness Statement

 

RESOURCES

 

Real Food Fix: Meal prep and planning simplified

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.

 

LET'S CONNECT

  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

 

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

009: The Secret to Overcoming Comparison & Competition Online with Natalie Franke
55:45
2017-09-23 00:48:06 UTC 55:45
009: The Secret to Overcoming Comparison & Competition Online with Natalie Franke

Natalie Franke Hayes is an entrepreneur, mobilization marketer, community builder, and neuroscience nerd. As one of the Founders of the Rising Tide Society and the Head of Community at HoneyBook, she leads tens of thousands of creatives and small business owners while fostering a spirit of community over competition.

 

Website: nataliefranke.com risingtidesociety.com

Instagram: @nataliefranke

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

How to build a mindset of community over competition online.

Figuring out what lights you up and finding your calling.

Eradicating isolation and helping people feel like they are not alone.

Overcoming fear and living courageously.

Starting small and building momentum beyond insecurities and fear.

How to not be a passive observer of your life.

Building relationships with a goal to build others up.

Being imperfect together and fighting for each other, not against each other.

Combating comparison and competition with vulnerability and connection.

Making the distinction between a brand on social media and a human being.

Prioritizing what you value.

Setting a timer and being efficient with your time on social.

Turning it all off or participating in a total digital detox.

How balance can be defined in quality (not quantity) of time.

On how to be intentional and protective of personal time.

 

Quotes from Natalie

“Whatever you do when you first open your eyes is what you prioritize in your life.”

“As long as we are constantly trying to discover that calling, that purpose, and work toward making an impact, not just for ourselves or for others, that’s where the magic happens.”

“Fear will always be with you. It’s like breathing. It’s like heartbeat. It is there. It is going to be a part of your makeup forever. However, you can chose to act in spite of it. And that’s courageous. Living courageously.”

“Social media is glass windows into a curated space that we believe to be truth. But it’s not.”

RESOURCES

Big Magic by Elizabeth Gilbert

Daring Greatly by Brene Brown

Rising Strong by Brene Brown

Brene Brown Vulnerability and Listening to Shame TED talks

Goal Digger Podcast with Jenna Kutcher

 

LET'S CONNECT

  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

008: From Hollywood to Health: How to Find Your Purpose with Randy Spelling
45:07
2017-09-23 00:48:06 UTC 45:07
008: From Hollywood to Health: How to Find Your Purpose with Randy Spelling

Author, speaker, and coach, Randy Spelling helps unfulfilled people who are driven by stress find success in their lives so they wake up every day happy and in their purpose.

Growing up in a mega-famous family as the son of Aaron Spelling, Randy was surrounded by everything money could buy, but he was left wondering why this didn’t bring happiness.  

He then started a life-long quest in search of true fulfillment, reversed engineered his life and found success from the inside out.

Randy shares his passion for healthy food and intentional living with the wellness blog ReAwaken (launching in summer 2017), which offers down-to-earth tools and tips for busy folks to live healthy, happy lives.

 

Randy Spelling

Website: randyspelling.com

Instagram: @randyspelling

 

KEY TAKEAWAYS FROM THIS EPISODE

What it was like growing up in a Hollywood and navigating the pitfalls of wealth and fame.

The downside of fame and success and always seeking external approval.

Consciously creating a life you want.

Reverse engineering life order to find internal satisfaction.

Finding who you are, what lights you up, and then doing that.

Getting your needs met without stomping on others.

Flipping the conversation about not having time and making micro-adjustments.

Creating wins and building momentum in life.

 

RESOURCES

Unlimiting You: Step Out of Your Past into Your Purpose by Randy Spelling

Randy’s free video training on attaining big goals

One Bowl Lemon Poppy Seed Muffins

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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007: Meditation for the Rest of Us with Kait Hurley, kaithurley.com
44:34
2017-09-23 00:48:06 UTC 44:34
007: Meditation for the Rest of Us with Kait Hurley, kaithurley.com

Kait Hurley is the founder of kaithurley.com. With a background deeply rooted in wellness, Kait is an educator whose mission is to help others move, meditate, and feel amazing.

As a  lifelong athlete with over a decade of experience in the health and wellness industry, she is dedicated to helping people feel strong and focused through their practice.

 

Kait Hurley

Website: kaithurley.com

Instagram: @kait.hurley

 

KEY TAKEAWAYS FROM THIS EPISODE

Overcoming body image issues.

Thriving with anxiety.

Why there are no quick fixes.

Common misconceptions about meditation.

Letting go of perfectionism and making exercise about connection.

Ways meditation can help you out of the negative self-talk loop.

How to bring awareness to the the messages you are sending yourself.

How to pair working out with meditation.

Practicing non-judgement and being more present.

 

RESOURCES

Love Warrior

Glennon Doyle Melton’s Instagram

Darling Magazine

Tiny Beautiful Things

Tea Bar

 

LET'S CONNECT

  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

006: Stop the Weight Struggle & Create a Lifestyle of Wellness with Danika Brysha, Model Meals
49:06
2017-09-23 00:48:06 UTC 49:06
006: Stop the Weight Struggle & Create a Lifestyle of Wellness with Danika Brysha, Model Meals

Danika Brysha is a curve model with IMG Models, a food & wellness personality, and the Founder & CEO of Model Meals, a healthy meal delivery business. A recovered bulimic, binge eater, and food/sugar addict, Danika turned her worst enemy (food) into her most powerful medicine. Fed up with the effects that prescription pills, heavy drinking, and processed foods were having on herself and the people she loved, she was committed to finding a better solution to being her absolute best. Danika’s ultimate goal in life is to help others achieve their highest level of happiness, to help them find what their unique contribution is to this world, and to start living it. She has a deep passion for those who struggle with food and body issues and hopes that sharing her story can give relief to others who may feel defeated or alone.

 

Danika Brysha

Website: danikabrysha.com and modelmeals.com

Instagram: @danikabrysha @modelmeals

YouTube: Danika Brysha

 

KEY TAKEAWAYS FROM THIS EPISODE

Overcoming eating disorder and addiction.

Creating a career as a plus size model.

Adding small habits for big changes.

Finding your mission within your everyday.

How to let go of restrictive food rules and find your natural set place.

How to find body acceptance.

Coming at change from a place of self-love.

Being enough and striving towards your goals.

Creating your normal around a lifestyle of wellness.

Danika’s daily self-care checklist.

Why a great life is a series of great days and Danika’s prescription for a great day.

Starting with one thing to take care of yourself each day.

 

Resources

Evernote

Gratitude practice

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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005: How to Get Unstuck + Simplify with Ashley Gartland, Ashley Gartland Coaching
39:21
2017-09-23 00:48:06 UTC 39:21
005: How to Get Unstuck + Simplify with Ashley Gartland, Ashley Gartland Coaching

In this episode we’re talking with Ashley Gartland about how to get unstuck, ways to identify your values and build a life around them, how to stop judging yourself and grow from a place of simplicity, switching tracks after becoming a mother, and how to find the thread of relevancy no matter where your passions take you.

Ashley has been playing the entrepreneur game since she was 22, when she got her start as a freelance food writer.

After a long run doing everything from testing cocktail recipes to working as an editor at a digital media startup, Ashley created her own brand, Ashley Gartland Coaching, to show other women that building your business doesn't have to be so hard.

Her sweet spot is helping women refine their planning, goal setting, content and visibility to bring them more profit in their business and more freedom in their life.  

Ashley's work has been featured in O, The Oprah Magazine, The Huffington Post and Being Boss.

 

Find show notes and bonus resources at realfoodwholelife.com

 

Ashley Gartland

Website: ashleymgartland.com

Instagram: @ashleygartland

 

Key Takeaways from this Episode:

What career design means and how to do it.

How to get unstuck.

Specific tactics to help identify your values and build a life around them.

How to stop judging yourself

Why true growth comes from simplifying, and how to start.

Why everything is relevant and how to find themes that lead to passion.

 

Resources:

How to Start a Gratitude Practice

The Imperfect Boss

Grab a free 30-minute coaching call with Ashley

 

LET'S CONNECT
  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter
HELP THE SHOW
  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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004: Finding Intuitive Health & Committing to Real with Sadie Lincoln, barre3
47:03
2017-09-23 00:48:06 UTC 47:03
004: Finding Intuitive Health & Committing to Real with Sadie Lincoln, barre3

Sadie Lincoln is the Founder and CEO of barre3, a boutique movement company whose innovative, results-driven, feel-good workout and whole-body-health approach are breaking new ground.

Since opening her first studio in 2008, Sadie has continued to evolve barre3 based on her quest for knowledge on how best to balance the body.  

She works side-by-side with a growing team of experts ranging from physical therapists to scientists to meditation teachers.

Her talks and articles about discovering body wisdom, finding joy in movement, the power of body diversity, and achieving results without pain have inspired thousands around the globe.

In this episode we dive into what intuitive health means, how to detach from external ideals, commit to real, and practice balance on a day-by-day basis.

 

Sadie Lincoln

Website: barre3.com

Instagram: @sadielincoln @barre3

 

Key Takeaways from this Episode

How to make exercise more intuitive.

Detaching from external ideals and formulas.

Practicing balance day by day.

Resetting on what matters.

How to commit to real.

 

Resources

The Power Couple behind MindBodyGreen

Wall Street Journal Mantra Article

How I Built This Podcast

Consolations: The Solace, Nourishment and Underlying Meaning of Everyday Words

Head to realfoodwholelife.com/feelgoodeffect to access 15 days of free barre3 Online Plus!

 

To help the show:

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque, Be Well By Kelly
58:17
2017-09-23 00:48:06 UTC 58:17
003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque, Be Well By Kelly

Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California. Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life.

Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals. Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love.

Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever.

Website: Be Well By Kelly

Instagram: @bewellbykelly

 

All show notes & resources available at realfoodwholelife.com

 

Key Takeaways from this Episode

Kelly's personal food philosophy:

  • Eat For Satiety with the Fab Four and Fab Four Smoothie
  • Elongate Your Blood Sugar
  • Be Hormone Aware
  • Ditch Perfection

Simple tips and tricks to eat to satiety and naturally balance your hunger hormones

Using the Fab Four to naturally balance your hunger hormones:

1) Protein – Signals to your brain “you’re full!” Provides B Vitamins & Minerals, Provides Amino Acids, the building blocks of cells and collagen (read: nice skin!)

2) Fiber – Provides food for bacteria, removes toxins, slows absorption of glucose

3) Fat – Provides healthy fat (not stored by your body), increases satiety, slows digestion and curbs cravings, maximizes loss of stored body fat, hydrates cells

4) Greens – Provides antioxidants, anti-inflammatory, anti-cancer, detox agents, medicinal properties for healing, provides vitamins and minerals

 

Resources

Order the Body Love book!

Fab Four recipes

Fab Four smoothies

 

Thank you so much for listening. I love hearing from you!

 

To help the show:

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
  • Subscribe on iTunes.

002: Sonja Overhiser, on Healthy Lifestyle, Real Food, Cancer, and Adoption, from A Couple Cooks
47:18
2017-09-23 00:48:06 UTC 47:18
002: Sonja Overhiser, on Healthy Lifestyle, Real Food, Cancer, and Adoption, from A Couple Cooks

Today we’re chatting with Sonja Overhiser, an author, recipe developer, podcast host, and healthy and sustainable food advocate.

Along with her husband Alex, she is creator of the A Couple Cooks website, a collection of whole foods recipes and inspiration for healthy and sustainable eating.

She is co-host of the A Couple Cooks Podcast, a show that features conversations with the freshest voices in food, including authors, farmers, and celebrity chefs.

Her work has been featured in national online and print publications, and she develops recipes for national brands.

Sonja is also the author of Pretty Simple Cooking, a cookbook that will release in February 2018 (Da Capo Press).

 

Sonja Overhieser

Website: acouplecooks.com

Instagram: @acouplecooks

Podcast: A Couple Cooks

 

Key Takeaways from this Episode

How to shift your diet away from processed and fast food to real food cooked at home.

Getting past the fear of starting.

Adopting an additive approach to eating real, whole food.

How to stay in the game when life gets tough.

Navigating the transition and unsettled seasons of life.

 

All show notes & resources available at realfoodwholelife.com

 

Resources

CML Leukemia

Navigating Seasons of Uncertainty: The Liminal Space

Sonja’s Cancer Story

Rob Bell Podcast: Liminal Space

Mastering the Art of French Cooking

Food Matters: A Guide to Conscious Eating

10-Minute Abs on YouTube

 

To help the show:

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
  • Subscribe on iTunes.

001: Kristen Boehmer, on Lifestyle Change, Nutrition, Positive Mindset, and Living with an Autoimmune Disease, from Living Loving Paleo
49:13
2017-09-23 00:48:06 UTC 49:13
001: Kristen Boehmer, on Lifestyle Change, Nutrition, Positive Mindset, and Living with an Autoimmune Disease, from Living Loving Paleo

Today we’re talking to Kristen Boehmer, founder and creator of the Living Loving Paleo website, where she shares nutrition, lifestyle, emotional health, and mindset mastery techniques.

Kristen was diagnosed with Crohn’s Disease at the early age of 12, and after years of living her life severely ill, she took back control of her own health and completely transformed her life by changing her diet and lifestyle.

These days she works to inspire others to make healthy changes in their own lives, as she believes that we all should know what it’s like to feel our absolute best.

In today’s show we’re diving into what it’s like to live with a chronic autoimmune disease, and what the illness taught Kristen about resilience and listening her body.

Kristen shares how she changed her diet and lifestyle to facilitate healing, and how she handles setbacks. We also discuss her training routine, and how she maintains a positive daily mindset.

 

Kristen Boehmer

Website: Living Loving Paleo

Instagram:@livinglovingpaleo

 

Key Takeaways

Thriving with an autoimmune disease.

Listening to your body and changing your diet for optimal health.

Handling setbacks with courage and grace.

Maintaining a positive attitude.

Creating a morning routine for wellness.

 

Resources

Kristen’s Crohn’s Disease

Invincible Inspiration

Paleo Diet

Crohn’s Disease

The Quote of the Day Show with Sean Croxton

000: Introducing the Feel Good Effect Podcast with Robyn Conley Downs from Real Food Whole Life
16:41
2017-09-23 00:48:06 UTC 16:41
000: Introducing the Feel Good Effect Podcast with Robyn Conley Downs from Real Food Whole Life

The Feel Good Effect podcast is about deconstructing and simplifying healthy, to help you live a happy, authentic, inspired life.

Each week you’ll find a new episode with health & wellness thought-leaders and visionaries who are thinking about health just a little differently.

My hope is that the show will give you inspiration to live your healthiest life, along with specific tactics, habits, and mindsets to make health & happiness practical and doable. 

In the first episode I’m sharing my personal health story (along with some never-before shared details), and how I came to this place of starting a podcast.

I’m also breaking down what you can expect in each episode.

My hope is that you will absolutely love the show, and find a way to work it into your weekly wellness routine.

I can’t wait to connect with you and discuss what it really means to be healthy. Here’s to feeling good!

 

Show notes and resources: realfoodwholelife.com

Connect on Instagram: @realfoodwholelife

Facebook @realfoodwholelife

  To help the show:
  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
  • Subscribe on iTunes.

 

 

017: What I Wish I’d Known When Starting a Wellness Journey
33:04
2017-09-28 07:45:16 UTC 33:04
017: What I Wish I’d Known When Starting a Wellness Journey

In this episode we’re diving into the 5 things I wish I’d know when starting this wellness journey.

Website: realfoodwholelife.com

Instagram: @realfoodwholelife

All show notes & resources available at realfoodwholelife.com

 

In today’s show we’re unpacking some of the themes from previous episodes and I’m sharing a personal story and the 5 things I wish I’d known when first starting out.

KEY TAKEAWAYS FROM THIS EPISODE

What I Wish I’d Known

  1. Gentle Over Perfect

It’s hard to be gentle when you have big goals. But perfect is an impossible target, and holding yourself to such a standard is a quick way to burnout. Plus, it’s just really difficult to maintain in the long run. Instead try to be gentle in the process.

  1. Know and Honor What Works for You

Know yourself, your life context, and what works for you. Then honor it.

  1. Not For Skinny, Just For Me

External outcomes are fine, and there’s nothing wrong with wanting to lose weight, get toned, eat healthier, or meditate more. Try to keep in mind why you’re doing this, and then see if you can bring your focus inward.

  1. There is More Than One Right Way to Do This

Even though there are a million prescriptive diets and wellness plans in the world, there is more than one right way to wellness. Trust yourself in finding what works for you. Not doing things according to a perfect plan does not mean you’re failing.

  1. Step Back From Pushing Through and Lean into Support, Belief, and Slow

If you find yourself pushing through, checking boxes, and missing the joy see if you can take a step back. Is there a way to make some changes so that you’re working from a place of support, belief, and slowness?

RESOURCES

HELP THE SHOW

  1. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter
  2. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and mean the world to me. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  • Subscribe on iTunes.

 

016: Finish: Give Yourself the Gift of Done with Jon Acuff
51:22
2017-09-28 07:45:16 UTC 51:22
016: Finish: Give Yourself the Gift of Done with Jon Acuff

Jon Acuff is the New York Times-bestselling author of six books including his most recent, Finish. He's helped some of the biggest brands in the world tell their story, spoken to hundreds of thousands of people at companies such as Microsoft, Nissan and Comedy Central, and been featured regularly on national media.

 

Website: acuff.me

Instagram: @jonacuff

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

Why Jon followed up his book Start with his current book, Finish to answer the question of how to actually reach your goals.

Shining light on why the middle is so hard.

Why perfectionism is one of the biggest hurdles to success.

What to do on the day after perfect, when things haven’t worked out.

Escaping all-or-nothing thinking when it comes to goals.

Reconciling the perceived definition of perfectionism with how it manifests in real life.

“Amazon has sold millions of imperfect, finished books.”

The significance of day 2 and day 13 in reaching your goals.

How cutting goals in half can help you succeed in the long run.

Secret rules and why they are keeping you from your goals.

Why being kind to yourself is the key to success.

How self-awareness leads to understanding secret rules and moving beyond them.

The importance of fun and how it contributes to success.

Why you can’t do it all, shouldn’t do it all, and how to let things go.

Shame is pretending you can do it all.

Using perfectionism to avoid the true work.

Being honest about your own failures and not painting a perfect picture of yourself to the people around you.

Remember one size doesn’t fit all. Always be editing, always be tweaking, always be curious.

A health goal isn’t turning you into a different person. A health goal is allowing you to celebrate you you already are even more.

 

RESOURCES

Finish: Give Yourself the Gift of Done

Quitter: Closing the Gap Between Your Day Job and Your Dream Job

Start: Punch Fear in the Face, Escape Average and Do Work the Matters

Do Over: Make Today the First Day of Your New Career

Finish: Give Yourself the Gift of Done

Brene Brown TED talk on shame

Teach Girls to Be Brave, Not Perfect TED talk

Jon Acuff on The Moment with Brian Koppelman podcast

Good Life Project podcast

 

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

 

015: The Secret to a Happy, Healthy Life with Gretchen Rubin
01:01:06
2017-09-28 07:45:16 UTC 01:01:06
015: The Secret to a Happy, Healthy Life with Gretchen Rubin

We are diving in The Four Tendencies with Gretchen Rubin, and why knowing yourself is the way to a happy, healthy life.

Gretchen Rubin is one of the most influential writers on the linked subjects of habits, happiness, and human nature.

She’s the author of many books, including the blockbuster New York Times bestsellers Better Than Before and The Happiness Project.

A member of Oprah’s SuperSoul 100, Rubin has an enormous following, in print and online; her books have sold almost three million copies worldwide, and she has a highly ranked, award-winning podcast, Happier with Gretchen Rubin.

 

Website: gretchenrubin.com

Twitter: @gretchenrubin

 

All show notes & resources available at realfoodwholelife.com

KEY TAKEAWAYS FROM THIS EPISODE

How she left a successful law career for writing.

Why it took Gretchen 10 years to become an overnight success.

The origin story of the Happiness Project, and why she focused on the practical daily life activities for health and happiness.

What “Be Gretchen” means, and why the only way to build a happy, healthy, creative, efficient life is to base it on the foundation of our own nature, our own values, our own interests, our own temperament.

There is no magic one-size fits all solution.

We are mostly alike but the differences are so important.

Sometimes things work, sometimes they don’t and it’s not your fault.

Why it’s so hard to know yourself. There’s the way we wish we were, the way other people wish we were, and our assumptions about what people are like.

Using the laws of distinction to describe our differences. What did you love to do when you were 10 years old, what do you lie about (which means there’s a disconnect between you life and your values), who do you envy?

Shining a spotlight on hidden patterns and lending a vocabulary.

What to do when you’re telling yourself “I should.”

The Four Tendencies and how you respond to outer and inner expectations.

The difference between Upholder, Questioners, Obligers, Rebels.

Diving into the challenges and positives of each tendency.

Why it doesn’t work to try to change your tendency.

Why “should” is a trigger. It’s only what I can do, what I will do, and what works for me.

Why September is the new January

RESOURCES

The Happiness Project by Gretchen Rubin

Better Than Before by Gretchen Rubin

The Four Tendency by Gretchen Rubin

Happier podcast

Happier in Hollywood podcast

The Four Tendencies Quiz

Samuel Johnson, the Major Works

 

HELP THE SHOW

1 | Share the show via Facebook, Instagram, Pinterest, or Twitter

2 | Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:

  • Launch Apple's Podcast app, then tap the Search tab.
  • Enter The Feel Good Effect, then tap the Search key at the bottom right.
  • Tap the album art for the podcast, then the Reviews tab.
  • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
  • Enter title text and content to leave a review. Enter your nickname, then tap Send.
  • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!

3 | Subscribe on iTunes.

014: The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob
44:26
2017-09-28 07:45:16 UTC 44:26
014: The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob

We’re diving into the true meaning of wellness with Colleen Wachob, the Founding Partner and Chief Brand Officer at mindbodygreen, one of the biggest brands in wellness.

Colleen graduated from Stanford University with degrees in International Relations and Spanish, and spent ten years working at Fortune 500 companies including Gap, Walmart and Amazon.

She now lives in Brooklyn, New York with her husband, mbg founder, Jason Wachob, and daughter Ellie.

All show notes & resources available at realfoodwholelife.com

Website: mindbodygreen.com

Instagram: @colleenwachob @mindbodygreen

 

Key Takeaways from this Episode

How she switched careers to find health and connect with her passion in the wellness world.

How a health scare led to a significant life changes and served as the catalyst to leave her traditional career path.

Why wellness is living a complete and fulfilling life. That’s a life of connections with self, with your family, with your community and your environment.

Why wellness is a journey with no no clear destination.

How the actual practice of wellness is progress.

The mbg definition of wellness that requires looking at the connections across the pillars of wellness: physically, mentally, emotionally, spiritually and environmentally.

Why the wellness industry runs the risk of turning narcissistic and obsessive.

Clarifying the distinctions between science-backed wellness trends.

Why there isn’t one answer--and how to tune into you when it comes to navigating the wellness space.

The Feel Good test: Does this make you feel good?.

Wellness has to become so much more accessible. Making it part of everyday life.

Navigating big life transitions from the corporate world to a start-up and Colleen’s new role as a mother.

Intentionally disconnecting from social media and connecting with family to create balance and balance.

The upcoming mbg Revitalize conference.

 

Resources

Watch mbg Revitalize streaming live or replay

mindbodygreen podcast with Melissa Hartwig and Kathryn Budig

The Rich Roll podcast

 

Let's Connect

 

Help the show

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • Your review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  • Subscribe on iTunes.

013: Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven
49:23
2017-09-28 07:45:16 UTC 49:23
013: Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven

In this episode, we’re chatting about ditching extremes, setting boundaries, listening in and finding joy with Davida Kuglemass from the Healthy Maven.

Davida Kugelmass is the creator behind The Healthy Maven, a multi-channel health and wellness platform dedicated to making healthy living easier and sustainable. Davida’s content is diverse, ranging from recipes, to travel, to self-care with a focus on how to live healthfully, rather than living for your health.

All show notes & resources available at realfoodwholelife.com

 

Davida Kuglemass

Website: The Healthy Maven

Instagram: @thehealthymaven

Podcast: That’s So Maven

 

Key Takeaways from this Episode

How to take what works for you (and ditch the rest).

Overcoming an exercise addiction by taking a break and finding joy in movement.

Giving yourself permission to explore different options for healthy living.

Quitting the exhausted, hungry, guilty, frustrated cycle when it comes to food and exercise.

Why health is so much more than your pant size.

Letting go of compulsive exercise and leaning into intuitive movement.

How to really listen to your body and give yourself permission to get what you actually need.

Davida’s self-nourishing morning and evening routine.

Why simplifying is healthy.

Balance is nourishing your body to feel good and that it changes from day to day.

 

Resources

I Know the Secret to Skinny

I Gave Up Exercise for 30 Days

Feel Good Effect Podcast Episode 004 with Sadie Lincoln

Feel Good Effect Podcast Episode 007 with Kait Hurley

Feel Good Effect Podcast Episode 006 with Danika Brysha

Essentialism: The Disciplined Pursuit of Less by Greg McKeown

How to Create Your Own Wellness Routine (You Can Actually Stick To)

That’s So Maven Podcast Episode 22 with Robyn Nohling from The Real Life ND

RABBITS Podcast

My Favorite Murder Podcast

How I Built This Podcast

 

LET'S CONNECT

  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

 

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

012: How to Create Healthy Habits from Day One with Catherine McCord, Weelicious + One Potato
41:07
2017-09-28 07:45:16 UTC 41:07
012: How to Create Healthy Habits from Day One with Catherine McCord, Weelicious + One Potato

In this episode we’re diving into developing healthy habits from day one, creating a balanced food philosophy, and raising children who listen to their bodies while still maintaining expectations around healthy eating with Catherine McCord of Weelicious and One Potato.

Catherine, mom to Kenya (9), Chloe (7) and Gemma (2), created Weelicious.com as a platform to show parents around the world how easy and beneficial it is to expose children to wholesome, delicious homemade food. She is the author of multiple cookbooks, has a monthly “Snack Mom” column in Parenting Magazine, and has appeared in People, Self, Real Simple, the Today Show, among others. In 2016, she founded One Potato, an organic family friendly meal delivery kit offering three meals a week that take around 30 minutes or less to prepare.

 

Website: weelicious.com and onepotato.com

Instagram: @weelicious

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

How to create good eaters from day one.

Catherine’s philosophy about one family, one meal (and avoiding becoming a short-order cook).

Why everything leads to the next step.

Creating a balanced food philosophy of healthy nutritional meals with nutrient density (fruits, veggies, protein, fats and carbs) and also allowing for treats.

Raising children who listen to their bodies while creating expectations around healthy eating.

The Smoothie Project chart and how to create a nutrient-dense smoothie each day.

Creating structure while also allowing choice and freedom for children.

Incrementally introducing vegetables and fruits to get your child used to healthy options.

Knowing your child and shaping your approach based on their needs while holding the line on second meals.

Creating a list of the 10 foods you know your child loves and using it to build lunches around with some variations.

How Catherine created One Potato organic family meal delivery service.

The challenges of being an entrepreneur and balancing work and family.

Why you can’t do it all and letting things go without beating yourself up and why everything is a tradeoff.

Catherine’s definition of balance: feeling good and taking care of yourself.

 

RESOURCES

Cure Your Child with Food: The Hidden Connection Between Nutrition and Childhood Ailments by Kelly Dorfman

The Smoothie Project and The Smoothie Project Planner Sheet

Weelicious Lunches: Think Outside the Lunch Box with More than 160 Happier Meals

Weelicious: 140 Fast, Fresh and Easy Recipes

Killing It: An Entrepreneur's Guide to Keeping Your Head Without Losing Your Heart

Hasbro The Game of Life

 

Enter promo code FEELGOOD25 here for $25 off your first One Potato order.

 

LET'S CONNECT

  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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011: The Key to Feeding Your Family Healthy Food (Even if They’re Picky and You’re Exhausted)
47:37
2017-09-28 07:45:16 UTC 47:37
011: The Key to Feeding Your Family Healthy Food (Even if They’re Picky and You’re Exhausted)

Taesha Butler is the blogger behind The Natural Nurturer. In her journey to health she lost over 70 pounds, and figured out how to feed a partner and child real, healthy food along the way.

She is a full-time teacher and mother, and today shares family-friendly real food recipes, clean living tips, and natural parenting ideas.

Taesha aims to empower parents and caregivers to raise their families in healthy way that fits into their busy lives, and today is breaking down real food for busy families and how to take care of yourself in the process.

 

Website: thenaturalnurturer.com

Instagram: @thenaturalnurturer

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

Taesha’s weight loss journey and how she lost over 70 pounds.

Handling family grief and finding food as a way to heal.

Finding a new healthy normal after baby.

Keeping an eye on small steps and celebrating small success.

Overcoming sheer exhaustion when it comes to incorporating real food and cooking.

Using the slow cooker to get dinner on the table (even when exhausted).

Letting go what you think dinner is supposed look like, and embracing what is.

Transitioning a family to real food by taking baby steps.

Leading by example when it comes to real food.

Using muffin tin meals and choice to feed your child real food.

Putting together a real food lunch box.

Living simply and enjoying the little things in life.

 

RESOURCES

Voxer app

The Natural Nurturer slow cooker recipes

The Natural Nurturer smoothie recipes

The Goal Digger Podcast

The Fringe Hours: Making Time for You

 

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.

 

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HELP THE SHOW

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010: How to Create a Wellness Routine (You Can Actually Stick To)
27:25
2017-09-28 07:45:16 UTC 27:25
010: How to Create a Wellness Routine (You Can Actually Stick To)

Today we’re going to take a deep dive into getting started with a wellness routine that you’ll actually be able to stick to in real life. By the end of the show you’ll have an actionable plan to get started with your own routine today!

All show notes and resources (including a free download to get started) available at realfoodwholelife.com.

 

KEY TAKEAWAYS FROM THIS EPISODE

 

Part One: Set for Success

 

1 | It’s Not Self-Care, It’s Self-Compassion

2 | The Wellness Trifecta

3 | Rethink Success

 

Part Two: Food & Movement

 

4 | A Fresh Start

5 | Nourish in the Middle

6 | Finishing Strong

7 | The Right Amount of Movement for You

 

Part Three: State, Track, and Ground in Self-Compassion

 

8| Gentle Goal, Contingency goal, Kindness Statement

 

RESOURCES

 

Real Food Fix: Meal prep and planning simplified

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.

 

LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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009: The Secret to Overcoming Comparison & Competition Online with Natalie Franke
55:45
2017-09-28 07:45:16 UTC 55:45
009: The Secret to Overcoming Comparison & Competition Online with Natalie Franke

Natalie Franke Hayes is an entrepreneur, mobilization marketer, community builder, and neuroscience nerd. As one of the Founders of the Rising Tide Society and the Head of Community at HoneyBook, she leads tens of thousands of creatives and small business owners while fostering a spirit of community over competition.

 

Website: nataliefranke.com risingtidesociety.com

Instagram: @nataliefranke

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

How to build a mindset of community over competition online.

Figuring out what lights you up and finding your calling.

Eradicating isolation and helping people feel like they are not alone.

Overcoming fear and living courageously.

Starting small and building momentum beyond insecurities and fear.

How to not be a passive observer of your life.

Building relationships with a goal to build others up.

Being imperfect together and fighting for each other, not against each other.

Combating comparison and competition with vulnerability and connection.

Making the distinction between a brand on social media and a human being.

Prioritizing what you value.

Setting a timer and being efficient with your time on social.

Turning it all off or participating in a total digital detox.

How balance can be defined in quality (not quantity) of time.

On how to be intentional and protective of personal time.

 

Quotes from Natalie

“Whatever you do when you first open your eyes is what you prioritize in your life.”

“As long as we are constantly trying to discover that calling, that purpose, and work toward making an impact, not just for ourselves or for others, that’s where the magic happens.”

“Fear will always be with you. It’s like breathing. It’s like heartbeat. It is there. It is going to be a part of your makeup forever. However, you can chose to act in spite of it. And that’s courageous. Living courageously.”

“Social media is glass windows into a curated space that we believe to be truth. But it’s not.”

RESOURCES

Big Magic by Elizabeth Gilbert

Daring Greatly by Brene Brown

Rising Strong by Brene Brown

Brene Brown Vulnerability and Listening to Shame TED talks

Goal Digger Podcast with Jenna Kutcher

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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008: From Hollywood to Health: How to Find Your Purpose with Randy Spelling
45:07
2017-09-28 07:45:16 UTC 45:07
008: From Hollywood to Health: How to Find Your Purpose with Randy Spelling

Author, speaker, and coach, Randy Spelling helps unfulfilled people who are driven by stress find success in their lives so they wake up every day happy and in their purpose.

Growing up in a mega-famous family as the son of Aaron Spelling, Randy was surrounded by everything money could buy, but he was left wondering why this didn’t bring happiness.  

He then started a life-long quest in search of true fulfillment, reversed engineered his life and found success from the inside out.

Randy shares his passion for healthy food and intentional living with the wellness blog ReAwaken (launching in summer 2017), which offers down-to-earth tools and tips for busy folks to live healthy, happy lives.

 

Randy Spelling

Website: randyspelling.com

Instagram: @randyspelling

 

KEY TAKEAWAYS FROM THIS EPISODE

What it was like growing up in a Hollywood and navigating the pitfalls of wealth and fame.

The downside of fame and success and always seeking external approval.

Consciously creating a life you want.

Reverse engineering life order to find internal satisfaction.

Finding who you are, what lights you up, and then doing that.

Getting your needs met without stomping on others.

Flipping the conversation about not having time and making micro-adjustments.

Creating wins and building momentum in life.

 

RESOURCES

Unlimiting You: Step Out of Your Past into Your Purpose by Randy Spelling

Randy’s free video training on attaining big goals

One Bowl Lemon Poppy Seed Muffins

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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007: Meditation for the Rest of Us with Kait Hurley, kaithurley.com
44:34
2017-09-28 07:45:16 UTC 44:34
007: Meditation for the Rest of Us with Kait Hurley, kaithurley.com

Kait Hurley is the founder of kaithurley.com. With a background deeply rooted in wellness, Kait is an educator whose mission is to help others move, meditate, and feel amazing.

As a  lifelong athlete with over a decade of experience in the health and wellness industry, she is dedicated to helping people feel strong and focused through their practice.

 

Kait Hurley

Website: kaithurley.com

Instagram: @kait.hurley

 

KEY TAKEAWAYS FROM THIS EPISODE

Overcoming body image issues.

Thriving with anxiety.

Why there are no quick fixes.

Common misconceptions about meditation.

Letting go of perfectionism and making exercise about connection.

Ways meditation can help you out of the negative self-talk loop.

How to bring awareness to the the messages you are sending yourself.

How to pair working out with meditation.

Practicing non-judgement and being more present.

 

RESOURCES

Love Warrior

Glennon Doyle Melton’s Instagram

Darling Magazine

Tiny Beautiful Things

Tea Bar

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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006: Stop the Weight Struggle & Create a Lifestyle of Wellness with Danika Brysha, Model Meals
49:06
2017-09-28 07:45:16 UTC 49:06
006: Stop the Weight Struggle & Create a Lifestyle of Wellness with Danika Brysha, Model Meals

Danika Brysha is a curve model with IMG Models, a food & wellness personality, and the Founder & CEO of Model Meals, a healthy meal delivery business. A recovered bulimic, binge eater, and food/sugar addict, Danika turned her worst enemy (food) into her most powerful medicine. Fed up with the effects that prescription pills, heavy drinking, and processed foods were having on herself and the people she loved, she was committed to finding a better solution to being her absolute best. Danika’s ultimate goal in life is to help others achieve their highest level of happiness, to help them find what their unique contribution is to this world, and to start living it. She has a deep passion for those who struggle with food and body issues and hopes that sharing her story can give relief to others who may feel defeated or alone.

 

Danika Brysha

Website: danikabrysha.com and modelmeals.com

Instagram: @danikabrysha @modelmeals

YouTube: Danika Brysha

 

KEY TAKEAWAYS FROM THIS EPISODE

Overcoming eating disorder and addiction.

Creating a career as a plus size model.

Adding small habits for big changes.

Finding your mission within your everyday.

How to let go of restrictive food rules and find your natural set place.

How to find body acceptance.

Coming at change from a place of self-love.

Being enough and striving towards your goals.

Creating your normal around a lifestyle of wellness.

Danika’s daily self-care checklist.

Why a great life is a series of great days and Danika’s prescription for a great day.

Starting with one thing to take care of yourself each day.

 

Resources

Evernote

Gratitude practice

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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005: How to Get Unstuck + Simplify with Ashley Gartland, Ashley Gartland Coaching
39:21
2017-09-28 07:45:17 UTC 39:21
005: How to Get Unstuck + Simplify with Ashley Gartland, Ashley Gartland Coaching

In this episode we’re talking with Ashley Gartland about how to get unstuck, ways to identify your values and build a life around them, how to stop judging yourself and grow from a place of simplicity, switching tracks after becoming a mother, and how to find the thread of relevancy no matter where your passions take you.

Ashley has been playing the entrepreneur game since she was 22, when she got her start as a freelance food writer.

After a long run doing everything from testing cocktail recipes to working as an editor at a digital media startup, Ashley created her own brand, Ashley Gartland Coaching, to show other women that building your business doesn't have to be so hard.

Her sweet spot is helping women refine their planning, goal setting, content and visibility to bring them more profit in their business and more freedom in their life.  

Ashley's work has been featured in O, The Oprah Magazine, The Huffington Post and Being Boss.

 

Find show notes and bonus resources at realfoodwholelife.com

 

Ashley Gartland

Website: ashleymgartland.com

Instagram: @ashleygartland

 

Key Takeaways from this Episode:

What career design means and how to do it.

How to get unstuck.

Specific tactics to help identify your values and build a life around them.

How to stop judging yourself

Why true growth comes from simplifying, and how to start.

Why everything is relevant and how to find themes that lead to passion.

 

Resources:

How to Start a Gratitude Practice

The Imperfect Boss

Grab a free 30-minute coaching call with Ashley

 

LET'S CONNECT
  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter
HELP THE SHOW
  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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004: Finding Intuitive Health & Committing to Real with Sadie Lincoln, barre3
47:03
2017-09-28 07:45:17 UTC 47:03
004: Finding Intuitive Health & Committing to Real with Sadie Lincoln, barre3

Sadie Lincoln is the Founder and CEO of barre3, a boutique movement company whose innovative, results-driven, feel-good workout and whole-body-health approach are breaking new ground.

Since opening her first studio in 2008, Sadie has continued to evolve barre3 based on her quest for knowledge on how best to balance the body.  

She works side-by-side with a growing team of experts ranging from physical therapists to scientists to meditation teachers.

Her talks and articles about discovering body wisdom, finding joy in movement, the power of body diversity, and achieving results without pain have inspired thousands around the globe.

In this episode we dive into what intuitive health means, how to detach from external ideals, commit to real, and practice balance on a day-by-day basis.

 

Sadie Lincoln

Website: barre3.com

Instagram: @sadielincoln @barre3

 

Key Takeaways from this Episode

How to make exercise more intuitive.

Detaching from external ideals and formulas.

Practicing balance day by day.

Resetting on what matters.

How to commit to real.

 

Resources

The Power Couple behind MindBodyGreen

Wall Street Journal Mantra Article

How I Built This Podcast

Consolations: The Solace, Nourishment and Underlying Meaning of Everyday Words

Head to realfoodwholelife.com/feelgoodeffect to access 15 days of free barre3 Online Plus!

 

To help the show:

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
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003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque, Be Well By Kelly
58:17
2017-09-28 07:45:17 UTC 58:17
003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque, Be Well By Kelly

Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California. Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life.

Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals. Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love.

Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever.

Website: Be Well By Kelly

Instagram: @bewellbykelly

 

All show notes & resources available at realfoodwholelife.com

 

Key Takeaways from this Episode

Kelly's personal food philosophy:

  • Eat For Satiety with the Fab Four and Fab Four Smoothie
  • Elongate Your Blood Sugar
  • Be Hormone Aware
  • Ditch Perfection

Simple tips and tricks to eat to satiety and naturally balance your hunger hormones

Using the Fab Four to naturally balance your hunger hormones:

1) Protein – Signals to your brain “you’re full!” Provides B Vitamins & Minerals, Provides Amino Acids, the building blocks of cells and collagen (read: nice skin!)

2) Fiber – Provides food for bacteria, removes toxins, slows absorption of glucose

3) Fat – Provides healthy fat (not stored by your body), increases satiety, slows digestion and curbs cravings, maximizes loss of stored body fat, hydrates cells

4) Greens – Provides antioxidants, anti-inflammatory, anti-cancer, detox agents, medicinal properties for healing, provides vitamins and minerals

 

Resources

Order the Body Love book!

Fab Four recipes

Fab Four smoothies

 

Thank you so much for listening. I love hearing from you!

 

To help the show:

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
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002: Sonja Overhiser, on Healthy Lifestyle, Real Food, Cancer, and Adoption, from A Couple Cooks
47:18
2017-09-28 07:45:17 UTC 47:18
002: Sonja Overhiser, on Healthy Lifestyle, Real Food, Cancer, and Adoption, from A Couple Cooks

Today we’re chatting with Sonja Overhiser, an author, recipe developer, podcast host, and healthy and sustainable food advocate.

Along with her husband Alex, she is creator of the A Couple Cooks website, a collection of whole foods recipes and inspiration for healthy and sustainable eating.

She is co-host of the A Couple Cooks Podcast, a show that features conversations with the freshest voices in food, including authors, farmers, and celebrity chefs.

Her work has been featured in national online and print publications, and she develops recipes for national brands.

Sonja is also the author of Pretty Simple Cooking, a cookbook that will release in February 2018 (Da Capo Press).

 

Sonja Overhieser

Website: acouplecooks.com

Instagram: @acouplecooks

Podcast: A Couple Cooks

 

Key Takeaways from this Episode

How to shift your diet away from processed and fast food to real food cooked at home.

Getting past the fear of starting.

Adopting an additive approach to eating real, whole food.

How to stay in the game when life gets tough.

Navigating the transition and unsettled seasons of life.

 

All show notes & resources available at realfoodwholelife.com

 

Resources

CML Leukemia

Navigating Seasons of Uncertainty: The Liminal Space

Sonja’s Cancer Story

Rob Bell Podcast: Liminal Space

Mastering the Art of French Cooking

Food Matters: A Guide to Conscious Eating

10-Minute Abs on YouTube

 

To help the show:

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
  • Subscribe on iTunes.

001: Kristen Boehmer, on Lifestyle Change, Nutrition, Positive Mindset, and Living with an Autoimmune Disease, from Living Loving Paleo
49:13
2017-09-28 07:45:17 UTC 49:13
001: Kristen Boehmer, on Lifestyle Change, Nutrition, Positive Mindset, and Living with an Autoimmune Disease, from Living Loving Paleo

Today we’re talking to Kristen Boehmer, founder and creator of the Living Loving Paleo website, where she shares nutrition, lifestyle, emotional health, and mindset mastery techniques.

Kristen was diagnosed with Crohn’s Disease at the early age of 12, and after years of living her life severely ill, she took back control of her own health and completely transformed her life by changing her diet and lifestyle.

These days she works to inspire others to make healthy changes in their own lives, as she believes that we all should know what it’s like to feel our absolute best.

In today’s show we’re diving into what it’s like to live with a chronic autoimmune disease, and what the illness taught Kristen about resilience and listening her body.

Kristen shares how she changed her diet and lifestyle to facilitate healing, and how she handles setbacks. We also discuss her training routine, and how she maintains a positive daily mindset.

 

Kristen Boehmer

Website: Living Loving Paleo

Instagram:@livinglovingpaleo

 

Key Takeaways

Thriving with an autoimmune disease.

Listening to your body and changing your diet for optimal health.

Handling setbacks with courage and grace.

Maintaining a positive attitude.

Creating a morning routine for wellness.

 

Resources

Kristen’s Crohn’s Disease

Invincible Inspiration

Paleo Diet

Crohn’s Disease

The Quote of the Day Show with Sean Croxton

000: Introducing the Feel Good Effect Podcast with Robyn Conley Downs from Real Food Whole Life
16:41
2017-09-28 07:45:17 UTC 16:41
000: Introducing the Feel Good Effect Podcast with Robyn Conley Downs from Real Food Whole Life

The Feel Good Effect podcast is about deconstructing and simplifying healthy, to help you live a happy, authentic, inspired life.

Each week you’ll find a new episode with health & wellness thought-leaders and visionaries who are thinking about health just a little differently.

My hope is that the show will give you inspiration to live your healthiest life, along with specific tactics, habits, and mindsets to make health & happiness practical and doable. 

In the first episode I’m sharing my personal health story (along with some never-before shared details), and how I came to this place of starting a podcast.

I’m also breaking down what you can expect in each episode.

My hope is that you will absolutely love the show, and find a way to work it into your weekly wellness routine.

I can’t wait to connect with you and discuss what it really means to be healthy. Here’s to feeling good!

 

Show notes and resources: realfoodwholelife.com

Connect on Instagram: @realfoodwholelife

Facebook @realfoodwholelife

  To help the show:
  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
  • Subscribe on iTunes.

 

 

018: Why Struggle is Not Weakness with Kate Fagan, What Made Maddy Run
48:01
2017-10-07 16:10:49 UTC 48:01
018: Why Struggle is Not Weakness with Kate Fagan, What Made Maddy Run

Show Summary

In this episode we’re talking with Kate Fagan, author of the book, What Made Maddy Run: The Secret Struggles and Tragic Death of an All-American Teen.

We unpack the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health. And we explore how healthy is driving satisfaction from activities and engagement not dependent on outside validation.

Detailed show notes & resources available at realfoodwholelife.com/feelgoodeffect

 

Key Takeaways

Madison Holleran’s story.

Unpacking the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health.

How we seem to need one box for everything and how that can be problematic in talking about mental health.

How filters played a role in Maddy’s life, and how they may be playing a role in all of our lives.

How much photographic information we are consuming and the possible impact on our brains.

The inability to see that everyone else’s social feeds were filtered, too.

The problem with filtering in and filtering out.

Social isolation and social media.

The difference between connectivity and true social connection.

The ways that the digital medium can cloud a real emotional state.

Real conversations are messy and lack control vs. digital interactions.

Connecting one human to another is asking follow up questions and staying in the relationship through the hard questions.

If you think you are alone in your feelings it may be difficult to share your experience and ask for help.

The transition to college and the challenges this experience can bring.

“I know I’m supposed to feel like the lucky chosen few, but all I feel is overwhelm.” This can be a really difficult mental battle.

The risk of “I should be feeling.”

Struggle is not weakness.

“When the hurdle you are supposed to clear is actually a brick wall, you’re not going to get to the other side, you’re going to actually hurt yourself in trying to push through.”

The problem with perfectionism.

“Notice how close perfection is to despair.”

Why checking boxes and achieving will never be enough when it’s in the absence of true joy, knowing who you are and what makes you happy.

“I’ve been at the bottom and I’ve been at the top and I know I won’t find peace in either.” -Aaron Rogers

Finding joy and peace with things that have nothing to do with external validation.

Healthy is driving a majority percentage of satisfaction from activities and engagement not dependent on outside validation.

Show Resources

What Made Maddy Run: The Secret Struggles and Tragic Death of an All-American Teen

The Fine Art of Being Imperfect

Two Write Love on Her Arms

Crisis Text Line

National Suicide Prevention Lifeline

 

Guest Info

Website: bykatefagan.com

Instagram: @katefagan3

Podcast: Free Cookies

 

Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter
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017: What I Wish I’d Known When Starting a Wellness Journey
33:04
2017-10-07 16:10:49 UTC 33:04
017: What I Wish I’d Known When Starting a Wellness Journey

In this episode we’re diving into the 5 things I wish I’d know when starting this wellness journey.

Website: realfoodwholelife.com

Instagram: @realfoodwholelife

All show notes & resources available at realfoodwholelife.com

 

In today’s show we’re unpacking some of the themes from previous episodes and I’m sharing a personal story and the 5 things I wish I’d known when first starting out.

KEY TAKEAWAYS FROM THIS EPISODE

What I Wish I’d Known

  1. Gentle Over Perfect

It’s hard to be gentle when you have big goals. But perfect is an impossible target, and holding yourself to such a standard is a quick way to burnout. Plus, it’s just really difficult to maintain in the long run. Instead try to be gentle in the process.

  1. Know and Honor What Works for You

Know yourself, your life context, and what works for you. Then honor it.

  1. Not For Skinny, Just For Me

External outcomes are fine, and there’s nothing wrong with wanting to lose weight, get toned, eat healthier, or meditate more. Try to keep in mind why you’re doing this, and then see if you can bring your focus inward.

  1. There is More Than One Right Way to Do This

Even though there are a million prescriptive diets and wellness plans in the world, there is more than one right way to wellness. Trust yourself in finding what works for you. Not doing things according to a perfect plan does not mean you’re failing.

  1. Step Back From Pushing Through and Lean into Support, Belief, and Slow

If you find yourself pushing through, checking boxes, and missing the joy see if you can take a step back. Is there a way to make some changes so that you’re working from a place of support, belief, and slowness?

RESOURCES

HELP THE SHOW

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016: Finish: Give Yourself the Gift of Done with Jon Acuff
51:22
2017-10-07 16:10:49 UTC 51:22
016: Finish: Give Yourself the Gift of Done with Jon Acuff

Jon Acuff is the New York Times-bestselling author of six books including his most recent, Finish. He's helped some of the biggest brands in the world tell their story, spoken to hundreds of thousands of people at companies such as Microsoft, Nissan and Comedy Central, and been featured regularly on national media.

 

Website: acuff.me

Instagram: @jonacuff

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

Why Jon followed up his book Start with his current book, Finish to answer the question of how to actually reach your goals.

Shining light on why the middle is so hard.

Why perfectionism is one of the biggest hurdles to success.

What to do on the day after perfect, when things haven’t worked out.

Escaping all-or-nothing thinking when it comes to goals.

Reconciling the perceived definition of perfectionism with how it manifests in real life.

“Amazon has sold millions of imperfect, finished books.”

The significance of day 2 and day 13 in reaching your goals.

How cutting goals in half can help you succeed in the long run.

Secret rules and why they are keeping you from your goals.

Why being kind to yourself is the key to success.

How self-awareness leads to understanding secret rules and moving beyond them.

The importance of fun and how it contributes to success.

Why you can’t do it all, shouldn’t do it all, and how to let things go.

Shame is pretending you can do it all.

Using perfectionism to avoid the true work.

Being honest about your own failures and not painting a perfect picture of yourself to the people around you.

Remember one size doesn’t fit all. Always be editing, always be tweaking, always be curious.

A health goal isn’t turning you into a different person. A health goal is allowing you to celebrate you you already are even more.

 

RESOURCES

Finish: Give Yourself the Gift of Done

Quitter: Closing the Gap Between Your Day Job and Your Dream Job

Start: Punch Fear in the Face, Escape Average and Do Work the Matters

Do Over: Make Today the First Day of Your New Career

Finish: Give Yourself the Gift of Done

Brene Brown TED talk on shame

Teach Girls to Be Brave, Not Perfect TED talk

Jon Acuff on The Moment with Brian Koppelman podcast

Good Life Project podcast

 

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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015: The Secret to a Happy, Healthy Life with Gretchen Rubin
01:01:06
2017-10-07 16:10:49 UTC 01:01:06
015: The Secret to a Happy, Healthy Life with Gretchen Rubin

We are diving in The Four Tendencies with Gretchen Rubin, and why knowing yourself is the way to a happy, healthy life.

Gretchen Rubin is one of the most influential writers on the linked subjects of habits, happiness, and human nature.

She’s the author of many books, including the blockbuster New York Times bestsellers Better Than Before and The Happiness Project.

A member of Oprah’s SuperSoul 100, Rubin has an enormous following, in print and online; her books have sold almost three million copies worldwide, and she has a highly ranked, award-winning podcast, Happier with Gretchen Rubin.

 

Website: gretchenrubin.com

Twitter: @gretchenrubin

 

All show notes & resources available at realfoodwholelife.com

KEY TAKEAWAYS FROM THIS EPISODE

How she left a successful law career for writing.

Why it took Gretchen 10 years to become an overnight success.

The origin story of the Happiness Project, and why she focused on the practical daily life activities for health and happiness.

What “Be Gretchen” means, and why the only way to build a happy, healthy, creative, efficient life is to base it on the foundation of our own nature, our own values, our own interests, our own temperament.

There is no magic one-size fits all solution.

We are mostly alike but the differences are so important.

Sometimes things work, sometimes they don’t and it’s not your fault.

Why it’s so hard to know yourself. There’s the way we wish we were, the way other people wish we were, and our assumptions about what people are like.

Using the laws of distinction to describe our differences. What did you love to do when you were 10 years old, what do you lie about (which means there’s a disconnect between you life and your values), who do you envy?

Shining a spotlight on hidden patterns and lending a vocabulary.

What to do when you’re telling yourself “I should.”

The Four Tendencies and how you respond to outer and inner expectations.

The difference between Upholder, Questioners, Obligers, Rebels.

Diving into the challenges and positives of each tendency.

Why it doesn’t work to try to change your tendency.

Why “should” is a trigger. It’s only what I can do, what I will do, and what works for me.

Why September is the new January

RESOURCES

The Happiness Project by Gretchen Rubin

Better Than Before by Gretchen Rubin

The Four Tendency by Gretchen Rubin

Happier podcast

Happier in Hollywood podcast

The Four Tendencies Quiz

Samuel Johnson, the Major Works

 

HELP THE SHOW

1 | Share the show via Facebook, Instagram, Pinterest, or Twitter

2 | Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:

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014: The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob
44:26
2017-10-07 16:10:49 UTC 44:26
014: The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob

We’re diving into the true meaning of wellness with Colleen Wachob, the Founding Partner and Chief Brand Officer at mindbodygreen, one of the biggest brands in wellness.

Colleen graduated from Stanford University with degrees in International Relations and Spanish, and spent ten years working at Fortune 500 companies including Gap, Walmart and Amazon.

She now lives in Brooklyn, New York with her husband, mbg founder, Jason Wachob, and daughter Ellie.

All show notes & resources available at realfoodwholelife.com

Website: mindbodygreen.com

Instagram: @colleenwachob @mindbodygreen

 

Key Takeaways from this Episode

How she switched careers to find health and connect with her passion in the wellness world.

How a health scare led to a significant life changes and served as the catalyst to leave her traditional career path.

Why wellness is living a complete and fulfilling life. That’s a life of connections with self, with your family, with your community and your environment.

Why wellness is a journey with no no clear destination.

How the actual practice of wellness is progress.

The mbg definition of wellness that requires looking at the connections across the pillars of wellness: physically, mentally, emotionally, spiritually and environmentally.

Why the wellness industry runs the risk of turning narcissistic and obsessive.

Clarifying the distinctions between science-backed wellness trends.

Why there isn’t one answer--and how to tune into you when it comes to navigating the wellness space.

The Feel Good test: Does this make you feel good?.

Wellness has to become so much more accessible. Making it part of everyday life.

Navigating big life transitions from the corporate world to a start-up and Colleen’s new role as a mother.

Intentionally disconnecting from social media and connecting with family to create balance and balance.

The upcoming mbg Revitalize conference.

 

Resources

Watch mbg Revitalize streaming live or replay

mindbodygreen podcast with Melissa Hartwig and Kathryn Budig

The Rich Roll podcast

 

Let's Connect

 

Help the show

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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013: Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven
49:23
2017-10-07 16:10:49 UTC 49:23
013: Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven

In this episode, we’re chatting about ditching extremes, setting boundaries, listening in and finding joy with Davida Kuglemass from the Healthy Maven.

Davida Kugelmass is the creator behind The Healthy Maven, a multi-channel health and wellness platform dedicated to making healthy living easier and sustainable. Davida’s content is diverse, ranging from recipes, to travel, to self-care with a focus on how to live healthfully, rather than living for your health.

All show notes & resources available at realfoodwholelife.com

 

Davida Kuglemass

Website: The Healthy Maven

Instagram: @thehealthymaven

Podcast: That’s So Maven

 

Key Takeaways from this Episode

How to take what works for you (and ditch the rest).

Overcoming an exercise addiction by taking a break and finding joy in movement.

Giving yourself permission to explore different options for healthy living.

Quitting the exhausted, hungry, guilty, frustrated cycle when it comes to food and exercise.

Why health is so much more than your pant size.

Letting go of compulsive exercise and leaning into intuitive movement.

How to really listen to your body and give yourself permission to get what you actually need.

Davida’s self-nourishing morning and evening routine.

Why simplifying is healthy.

Balance is nourishing your body to feel good and that it changes from day to day.

 

Resources

I Know the Secret to Skinny

I Gave Up Exercise for 30 Days

Feel Good Effect Podcast Episode 004 with Sadie Lincoln

Feel Good Effect Podcast Episode 007 with Kait Hurley

Feel Good Effect Podcast Episode 006 with Danika Brysha

Essentialism: The Disciplined Pursuit of Less by Greg McKeown

How to Create Your Own Wellness Routine (You Can Actually Stick To)

That’s So Maven Podcast Episode 22 with Robyn Nohling from The Real Life ND

RABBITS Podcast

My Favorite Murder Podcast

How I Built This Podcast

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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012: How to Create Healthy Habits from Day One with Catherine McCord, Weelicious + One Potato
41:07
2017-10-07 16:10:49 UTC 41:07
012: How to Create Healthy Habits from Day One with Catherine McCord, Weelicious + One Potato

In this episode we’re diving into developing healthy habits from day one, creating a balanced food philosophy, and raising children who listen to their bodies while still maintaining expectations around healthy eating with Catherine McCord of Weelicious and One Potato.

Catherine, mom to Kenya (9), Chloe (7) and Gemma (2), created Weelicious.com as a platform to show parents around the world how easy and beneficial it is to expose children to wholesome, delicious homemade food. She is the author of multiple cookbooks, has a monthly “Snack Mom” column in Parenting Magazine, and has appeared in People, Self, Real Simple, the Today Show, among others. In 2016, she founded One Potato, an organic family friendly meal delivery kit offering three meals a week that take around 30 minutes or less to prepare.

 

Website: weelicious.com and onepotato.com

Instagram: @weelicious

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

How to create good eaters from day one.

Catherine’s philosophy about one family, one meal (and avoiding becoming a short-order cook).

Why everything leads to the next step.

Creating a balanced food philosophy of healthy nutritional meals with nutrient density (fruits, veggies, protein, fats and carbs) and also allowing for treats.

Raising children who listen to their bodies while creating expectations around healthy eating.

The Smoothie Project chart and how to create a nutrient-dense smoothie each day.

Creating structure while also allowing choice and freedom for children.

Incrementally introducing vegetables and fruits to get your child used to healthy options.

Knowing your child and shaping your approach based on their needs while holding the line on second meals.

Creating a list of the 10 foods you know your child loves and using it to build lunches around with some variations.

How Catherine created One Potato organic family meal delivery service.

The challenges of being an entrepreneur and balancing work and family.

Why you can’t do it all and letting things go without beating yourself up and why everything is a tradeoff.

Catherine’s definition of balance: feeling good and taking care of yourself.

 

RESOURCES

Cure Your Child with Food: The Hidden Connection Between Nutrition and Childhood Ailments by Kelly Dorfman

The Smoothie Project and The Smoothie Project Planner Sheet

Weelicious Lunches: Think Outside the Lunch Box with More than 160 Happier Meals

Weelicious: 140 Fast, Fresh and Easy Recipes

Killing It: An Entrepreneur's Guide to Keeping Your Head Without Losing Your Heart

Hasbro The Game of Life

 

Enter promo code FEELGOOD25 here for $25 off your first One Potato order.

 

LET'S CONNECT

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HELP THE SHOW

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011: The Key to Feeding Your Family Healthy Food (Even if They’re Picky and You’re Exhausted)
47:37
2017-10-07 16:10:49 UTC 47:37
011: The Key to Feeding Your Family Healthy Food (Even if They’re Picky and You’re Exhausted)

Taesha Butler is the blogger behind The Natural Nurturer. In her journey to health she lost over 70 pounds, and figured out how to feed a partner and child real, healthy food along the way.

She is a full-time teacher and mother, and today shares family-friendly real food recipes, clean living tips, and natural parenting ideas.

Taesha aims to empower parents and caregivers to raise their families in healthy way that fits into their busy lives, and today is breaking down real food for busy families and how to take care of yourself in the process.

 

Website: thenaturalnurturer.com

Instagram: @thenaturalnurturer

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

Taesha’s weight loss journey and how she lost over 70 pounds.

Handling family grief and finding food as a way to heal.

Finding a new healthy normal after baby.

Keeping an eye on small steps and celebrating small success.

Overcoming sheer exhaustion when it comes to incorporating real food and cooking.

Using the slow cooker to get dinner on the table (even when exhausted).

Letting go what you think dinner is supposed look like, and embracing what is.

Transitioning a family to real food by taking baby steps.

Leading by example when it comes to real food.

Using muffin tin meals and choice to feed your child real food.

Putting together a real food lunch box.

Living simply and enjoying the little things in life.

 

RESOURCES

Voxer app

The Natural Nurturer slow cooker recipes

The Natural Nurturer smoothie recipes

The Goal Digger Podcast

The Fringe Hours: Making Time for You

 

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.

 

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HELP THE SHOW

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010: How to Create a Wellness Routine (You Can Actually Stick To)
27:25
2017-10-07 16:10:49 UTC 27:25
010: How to Create a Wellness Routine (You Can Actually Stick To)

Today we’re going to take a deep dive into getting started with a wellness routine that you’ll actually be able to stick to in real life. By the end of the show you’ll have an actionable plan to get started with your own routine today!

All show notes and resources (including a free download to get started) available at realfoodwholelife.com.

 

KEY TAKEAWAYS FROM THIS EPISODE

 

Part One: Set for Success

 

1 | It’s Not Self-Care, It’s Self-Compassion

2 | The Wellness Trifecta

3 | Rethink Success

 

Part Two: Food & Movement

 

4 | A Fresh Start

5 | Nourish in the Middle

6 | Finishing Strong

7 | The Right Amount of Movement for You

 

Part Three: State, Track, and Ground in Self-Compassion

 

8| Gentle Goal, Contingency goal, Kindness Statement

 

RESOURCES

 

Real Food Fix: Meal prep and planning simplified

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.

 

LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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009: The Secret to Overcoming Comparison & Competition Online with Natalie Franke
55:45
2017-10-07 16:10:49 UTC 55:45
009: The Secret to Overcoming Comparison & Competition Online with Natalie Franke

Natalie Franke Hayes is an entrepreneur, mobilization marketer, community builder, and neuroscience nerd. As one of the Founders of the Rising Tide Society and the Head of Community at HoneyBook, she leads tens of thousands of creatives and small business owners while fostering a spirit of community over competition.

 

Website: nataliefranke.com risingtidesociety.com

Instagram: @nataliefranke

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

How to build a mindset of community over competition online.

Figuring out what lights you up and finding your calling.

Eradicating isolation and helping people feel like they are not alone.

Overcoming fear and living courageously.

Starting small and building momentum beyond insecurities and fear.

How to not be a passive observer of your life.

Building relationships with a goal to build others up.

Being imperfect together and fighting for each other, not against each other.

Combating comparison and competition with vulnerability and connection.

Making the distinction between a brand on social media and a human being.

Prioritizing what you value.

Setting a timer and being efficient with your time on social.

Turning it all off or participating in a total digital detox.

How balance can be defined in quality (not quantity) of time.

On how to be intentional and protective of personal time.

 

Quotes from Natalie

“Whatever you do when you first open your eyes is what you prioritize in your life.”

“As long as we are constantly trying to discover that calling, that purpose, and work toward making an impact, not just for ourselves or for others, that’s where the magic happens.”

“Fear will always be with you. It’s like breathing. It’s like heartbeat. It is there. It is going to be a part of your makeup forever. However, you can chose to act in spite of it. And that’s courageous. Living courageously.”

“Social media is glass windows into a curated space that we believe to be truth. But it’s not.”

RESOURCES

Big Magic by Elizabeth Gilbert

Daring Greatly by Brene Brown

Rising Strong by Brene Brown

Brene Brown Vulnerability and Listening to Shame TED talks

Goal Digger Podcast with Jenna Kutcher

 

LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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008: From Hollywood to Health: How to Find Your Purpose with Randy Spelling
45:07
2017-10-07 16:10:49 UTC 45:07
008: From Hollywood to Health: How to Find Your Purpose with Randy Spelling

Author, speaker, and coach, Randy Spelling helps unfulfilled people who are driven by stress find success in their lives so they wake up every day happy and in their purpose.

Growing up in a mega-famous family as the son of Aaron Spelling, Randy was surrounded by everything money could buy, but he was left wondering why this didn’t bring happiness.  

He then started a life-long quest in search of true fulfillment, reversed engineered his life and found success from the inside out.

Randy shares his passion for healthy food and intentional living with the wellness blog ReAwaken (launching in summer 2017), which offers down-to-earth tools and tips for busy folks to live healthy, happy lives.

 

Randy Spelling

Website: randyspelling.com

Instagram: @randyspelling

 

KEY TAKEAWAYS FROM THIS EPISODE

What it was like growing up in a Hollywood and navigating the pitfalls of wealth and fame.

The downside of fame and success and always seeking external approval.

Consciously creating a life you want.

Reverse engineering life order to find internal satisfaction.

Finding who you are, what lights you up, and then doing that.

Getting your needs met without stomping on others.

Flipping the conversation about not having time and making micro-adjustments.

Creating wins and building momentum in life.

 

RESOURCES

Unlimiting You: Step Out of Your Past into Your Purpose by Randy Spelling

Randy’s free video training on attaining big goals

One Bowl Lemon Poppy Seed Muffins

 

LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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007: Meditation for the Rest of Us with Kait Hurley, kaithurley.com
44:34
2017-10-07 16:10:49 UTC 44:34
007: Meditation for the Rest of Us with Kait Hurley, kaithurley.com

Kait Hurley is the founder of kaithurley.com. With a background deeply rooted in wellness, Kait is an educator whose mission is to help others move, meditate, and feel amazing.

As a  lifelong athlete with over a decade of experience in the health and wellness industry, she is dedicated to helping people feel strong and focused through their practice.

 

Kait Hurley

Website: kaithurley.com

Instagram: @kait.hurley

 

KEY TAKEAWAYS FROM THIS EPISODE

Overcoming body image issues.

Thriving with anxiety.

Why there are no quick fixes.

Common misconceptions about meditation.

Letting go of perfectionism and making exercise about connection.

Ways meditation can help you out of the negative self-talk loop.

How to bring awareness to the the messages you are sending yourself.

How to pair working out with meditation.

Practicing non-judgement and being more present.

 

RESOURCES

Love Warrior

Glennon Doyle Melton’s Instagram

Darling Magazine

Tiny Beautiful Things

Tea Bar

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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006: Stop the Weight Struggle & Create a Lifestyle of Wellness with Danika Brysha, Model Meals
49:06
2017-10-07 16:10:49 UTC 49:06
006: Stop the Weight Struggle & Create a Lifestyle of Wellness with Danika Brysha, Model Meals

Danika Brysha is a curve model with IMG Models, a food & wellness personality, and the Founder & CEO of Model Meals, a healthy meal delivery business. A recovered bulimic, binge eater, and food/sugar addict, Danika turned her worst enemy (food) into her most powerful medicine. Fed up with the effects that prescription pills, heavy drinking, and processed foods were having on herself and the people she loved, she was committed to finding a better solution to being her absolute best. Danika’s ultimate goal in life is to help others achieve their highest level of happiness, to help them find what their unique contribution is to this world, and to start living it. She has a deep passion for those who struggle with food and body issues and hopes that sharing her story can give relief to others who may feel defeated or alone.

 

Danika Brysha

Website: danikabrysha.com and modelmeals.com

Instagram: @danikabrysha @modelmeals

YouTube: Danika Brysha

 

KEY TAKEAWAYS FROM THIS EPISODE

Overcoming eating disorder and addiction.

Creating a career as a plus size model.

Adding small habits for big changes.

Finding your mission within your everyday.

How to let go of restrictive food rules and find your natural set place.

How to find body acceptance.

Coming at change from a place of self-love.

Being enough and striving towards your goals.

Creating your normal around a lifestyle of wellness.

Danika’s daily self-care checklist.

Why a great life is a series of great days and Danika’s prescription for a great day.

Starting with one thing to take care of yourself each day.

 

Resources

Evernote

Gratitude practice

 

LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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005: How to Get Unstuck + Simplify with Ashley Gartland, Ashley Gartland Coaching
39:21
2017-10-07 16:10:49 UTC 39:21
005: How to Get Unstuck + Simplify with Ashley Gartland, Ashley Gartland Coaching

In this episode we’re talking with Ashley Gartland about how to get unstuck, ways to identify your values and build a life around them, how to stop judging yourself and grow from a place of simplicity, switching tracks after becoming a mother, and how to find the thread of relevancy no matter where your passions take you.

Ashley has been playing the entrepreneur game since she was 22, when she got her start as a freelance food writer.

After a long run doing everything from testing cocktail recipes to working as an editor at a digital media startup, Ashley created her own brand, Ashley Gartland Coaching, to show other women that building your business doesn't have to be so hard.

Her sweet spot is helping women refine their planning, goal setting, content and visibility to bring them more profit in their business and more freedom in their life.  

Ashley's work has been featured in O, The Oprah Magazine, The Huffington Post and Being Boss.

 

Find show notes and bonus resources at realfoodwholelife.com

 

Ashley Gartland

Website: ashleymgartland.com

Instagram: @ashleygartland

 

Key Takeaways from this Episode:

What career design means and how to do it.

How to get unstuck.

Specific tactics to help identify your values and build a life around them.

How to stop judging yourself

Why true growth comes from simplifying, and how to start.

Why everything is relevant and how to find themes that lead to passion.

 

Resources:

How to Start a Gratitude Practice

The Imperfect Boss

Grab a free 30-minute coaching call with Ashley

 

LET'S CONNECT
  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter
HELP THE SHOW
  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
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004: Finding Intuitive Health & Committing to Real with Sadie Lincoln, barre3
47:03
2017-10-07 16:10:49 UTC 47:03
004: Finding Intuitive Health & Committing to Real with Sadie Lincoln, barre3

Sadie Lincoln is the Founder and CEO of barre3, a boutique movement company whose innovative, results-driven, feel-good workout and whole-body-health approach are breaking new ground.

Since opening her first studio in 2008, Sadie has continued to evolve barre3 based on her quest for knowledge on how best to balance the body.  

She works side-by-side with a growing team of experts ranging from physical therapists to scientists to meditation teachers.

Her talks and articles about discovering body wisdom, finding joy in movement, the power of body diversity, and achieving results without pain have inspired thousands around the globe.

In this episode we dive into what intuitive health means, how to detach from external ideals, commit to real, and practice balance on a day-by-day basis.

 

Sadie Lincoln

Website: barre3.com

Instagram: @sadielincoln @barre3

 

Key Takeaways from this Episode

How to make exercise more intuitive.

Detaching from external ideals and formulas.

Practicing balance day by day.

Resetting on what matters.

How to commit to real.

 

Resources

The Power Couple behind MindBodyGreen

Wall Street Journal Mantra Article

How I Built This Podcast

Consolations: The Solace, Nourishment and Underlying Meaning of Everyday Words

Head to realfoodwholelife.com/feelgoodeffect to access 15 days of free barre3 Online Plus!

 

To help the show:

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque, Be Well By Kelly
58:17
2017-10-07 16:10:49 UTC 58:17
003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque, Be Well By Kelly

Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California. Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life.

Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals. Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love.

Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever.

Website: Be Well By Kelly

Instagram: @bewellbykelly

 

All show notes & resources available at realfoodwholelife.com

 

Key Takeaways from this Episode

Kelly's personal food philosophy:

  • Eat For Satiety with the Fab Four and Fab Four Smoothie
  • Elongate Your Blood Sugar
  • Be Hormone Aware
  • Ditch Perfection

Simple tips and tricks to eat to satiety and naturally balance your hunger hormones

Using the Fab Four to naturally balance your hunger hormones:

1) Protein – Signals to your brain “you’re full!” Provides B Vitamins & Minerals, Provides Amino Acids, the building blocks of cells and collagen (read: nice skin!)

2) Fiber – Provides food for bacteria, removes toxins, slows absorption of glucose

3) Fat – Provides healthy fat (not stored by your body), increases satiety, slows digestion and curbs cravings, maximizes loss of stored body fat, hydrates cells

4) Greens – Provides antioxidants, anti-inflammatory, anti-cancer, detox agents, medicinal properties for healing, provides vitamins and minerals

 

Resources

Order the Body Love book!

Fab Four recipes

Fab Four smoothies

 

Thank you so much for listening. I love hearing from you!

 

To help the show:

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
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002: Sonja Overhiser, on Healthy Lifestyle, Real Food, Cancer, and Adoption, from A Couple Cooks
47:18
2017-10-07 16:10:49 UTC 47:18
002: Sonja Overhiser, on Healthy Lifestyle, Real Food, Cancer, and Adoption, from A Couple Cooks

Today we’re chatting with Sonja Overhiser, an author, recipe developer, podcast host, and healthy and sustainable food advocate.

Along with her husband Alex, she is creator of the A Couple Cooks website, a collection of whole foods recipes and inspiration for healthy and sustainable eating.

She is co-host of the A Couple Cooks Podcast, a show that features conversations with the freshest voices in food, including authors, farmers, and celebrity chefs.

Her work has been featured in national online and print publications, and she develops recipes for national brands.

Sonja is also the author of Pretty Simple Cooking, a cookbook that will release in February 2018 (Da Capo Press).

 

Sonja Overhieser

Website: acouplecooks.com

Instagram: @acouplecooks

Podcast: A Couple Cooks

 

Key Takeaways from this Episode

How to shift your diet away from processed and fast food to real food cooked at home.

Getting past the fear of starting.

Adopting an additive approach to eating real, whole food.

How to stay in the game when life gets tough.

Navigating the transition and unsettled seasons of life.

 

All show notes & resources available at realfoodwholelife.com

 

Resources

CML Leukemia

Navigating Seasons of Uncertainty: The Liminal Space

Sonja’s Cancer Story

Rob Bell Podcast: Liminal Space

Mastering the Art of French Cooking

Food Matters: A Guide to Conscious Eating

10-Minute Abs on YouTube

 

To help the show:

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
  • Subscribe on iTunes.

001: Kristen Boehmer, on Lifestyle Change, Nutrition, Positive Mindset, and Living with an Autoimmune Disease, from Living Loving Paleo
49:13
2017-10-07 16:10:49 UTC 49:13
001: Kristen Boehmer, on Lifestyle Change, Nutrition, Positive Mindset, and Living with an Autoimmune Disease, from Living Loving Paleo

Today we’re talking to Kristen Boehmer, founder and creator of the Living Loving Paleo website, where she shares nutrition, lifestyle, emotional health, and mindset mastery techniques.

Kristen was diagnosed with Crohn’s Disease at the early age of 12, and after years of living her life severely ill, she took back control of her own health and completely transformed her life by changing her diet and lifestyle.

These days she works to inspire others to make healthy changes in their own lives, as she believes that we all should know what it’s like to feel our absolute best.

In today’s show we’re diving into what it’s like to live with a chronic autoimmune disease, and what the illness taught Kristen about resilience and listening her body.

Kristen shares how she changed her diet and lifestyle to facilitate healing, and how she handles setbacks. We also discuss her training routine, and how she maintains a positive daily mindset.

 

Kristen Boehmer

Website: Living Loving Paleo

Instagram:@livinglovingpaleo

 

Key Takeaways

Thriving with an autoimmune disease.

Listening to your body and changing your diet for optimal health.

Handling setbacks with courage and grace.

Maintaining a positive attitude.

Creating a morning routine for wellness.

 

Resources

Kristen’s Crohn’s Disease

Invincible Inspiration

Paleo Diet

Crohn’s Disease

The Quote of the Day Show with Sean Croxton

000: Introducing the Feel Good Effect Podcast with Robyn Conley Downs from Real Food Whole Life
16:41
2017-10-07 16:10:49 UTC 16:41
000: Introducing the Feel Good Effect Podcast with Robyn Conley Downs from Real Food Whole Life

The Feel Good Effect podcast is about deconstructing and simplifying healthy, to help you live a happy, authentic, inspired life.

Each week you’ll find a new episode with health & wellness thought-leaders and visionaries who are thinking about health just a little differently.

My hope is that the show will give you inspiration to live your healthiest life, along with specific tactics, habits, and mindsets to make health & happiness practical and doable. 

In the first episode I’m sharing my personal health story (along with some never-before shared details), and how I came to this place of starting a podcast.

I’m also breaking down what you can expect in each episode.

My hope is that you will absolutely love the show, and find a way to work it into your weekly wellness routine.

I can’t wait to connect with you and discuss what it really means to be healthy. Here’s to feeling good!

 

Show notes and resources: realfoodwholelife.com

Connect on Instagram: @realfoodwholelife

Facebook @realfoodwholelife

  To help the show:
  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
  • Subscribe on iTunes.

 

 

028: Laila Ali on Preparation, Persistence and Food For Life
50:57
2017-12-16 15:01:37 UTC 50:57
028: Laila Ali on Preparation, Persistence and Food For Life

Today we’re talking with Laila Ali, world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. Laila is sharing how she got into boxing, her transition into fitness & wellness, finding balance, her philosophy on preparation, and persistence, plus her new book, Food For Life.

 

Guest Information

 

Instagram: @lailaali

Website: lailaalilifestyle.com

 

Laila Ali is a world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. The youngest daughter of late beloved global icon and humanitarian, Muhammad Ali, she is a two-time hall of famer and four-time undefeated boxing world champion, whose stellar record includes 24 wins (21 of which were “knockouts”).

 

Laila is most excited about her forthcoming cookbook, “Food For Life: Delicious & Healthy Comfort Food From My Table To Yours!” being released January 23, 2018. A major source of the inspiration for Laila writing this particular cookbook was her desire to show people how they could enjoy healthier and more nutritious versions of their favorite foods without having to compromise taste.

 

Resources

Food For Life: Delicious & Healthy Comfort Food From My Table To Yours

Reach! Finding Strength, Spirit and Personal Power

Big Magic: Creative Living Beyond Fear

Laila Ali Lifestyle Podcast

Show the Feel Good Effect Love

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028: Laila Ali on Preparation, Persistence and Food For Life
2017-12-16 15:01:37 UTC
028: Laila Ali on Preparation, Persistence and Food For Life

Today we’re talking with Laila Ali, world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. Laila is sharing how she got into boxing, her transition into fitness & wellness, finding balance, her philosophy on preparation, and persistence, plus her new book, Food For Life.

 

Guest Information

 

Instagram: @lailaali

Website: lailaalilifestyle.com

 

Laila Ali is a world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. The youngest daughter of late beloved global icon and humanitarian, Muhammad Ali, she is a two-time hall of famer and four-time undefeated boxing world champion, whose stellar record includes 24 wins (21 of which were “knockouts”).

 

Laila is most excited about her forthcoming cookbook, “Food For Life: Delicious & Healthy Comfort Food From My Table To Yours!” being released January 23, 2018. A major source of the inspiration for Laila writing this particular cookbook was her desire to show people how they could enjoy healthier and more nutritious versions of their favorite foods without having to compromise taste.

 

Resources

Food For Life: Delicious & Healthy Comfort Food From My Table To Yours

Reach! Finding Strength, Spirit and Personal Power

Big Magic: Creative Living Beyond Fear

Laila Ali Lifestyle Podcast

Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter
  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!
  3. Subscribe on Apple Podcasts.

027: Kathryn Budig on Body Image & Redefining Success
47:18
2017-12-16 15:01:37 UTC 47:18
027: Kathryn Budig on Body Image & Redefining Success

We’re diving into body image, redefining success, and finding happiness in the digital media age today with Kathryn Budig. Kathryn is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, “aim true.”

 

Key Takeaways

Kathryn’s journey to yoga and how her relationship with the practice has changed over time.

Changing the definition of something “working.”

On resisting labels and living outside of a definable box.

How to redefine successful and move away from external validation to measure self-worth.

The difference between success and happiness.

How to look at your core values and evaluate how your life matches your core values.

Loving who you are right now in all aspects.

Not indulging in negative self-talk and understanding the complexities of body image.

Avoiding the comparison trap, in particular comparing yourself to previous versions of yourself.

 

Guest Information

 

Instagram: @kathrynbudig

Website: kathrynbudig.com

 

Kathryn Budig is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, “aim true.”

 

With over a decade of experience in her field, Budig served as the yoga editor to Women’s Health magazine for five years, contributed recipes and sat on the Yahoo Health Advisory Board, and regularly contributes to Yoga Journal, The New Potato, and MindBodyGreen.

 

She is the creator of the Aim True Yoga DVD produced by Gaiam, author of The Women’s Health Big Book of Yoga and Aim True.

 

Resources

Episode 18: Kate Fagan, What Made Maddy Run

Aim True: Love Your Body, Eat Without Fear, Nourish Your Spirit, and Living Without Fear

Yoga Glow

Free Cookies Podcast

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026: Melissa Hartwig on Dieting, the Whole30, and The Lesson of the Lamp
51:03
2017-12-16 15:01:37 UTC 51:03
026: Melissa Hartwig on Dieting, the Whole30, and The Lesson of the Lamp

Melissa Hartwig is co-founder of the Whole30 program, and four-time New York Times bestselling author. In today’s episode we dive into details about the Whole30, Melissa’s take on dieting, and she explains all about the lesson of the lamp.

 

Guest Information

 

Instagram: @melissahartwig @whole30recipes

Website: whole30.com

 

Melissa Hartwig is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits.

 

She is the co-creator of the original Whole30 program, and a four-time New York Times bestselling author (It Starts With Food,  The Whole30, Food Freedom Forever, and The Whole30 Cookbook).

 

She has been featured by Dr. Oz, Good Morning America, the New York Times, the Wall Street Journal, Details, Shape, Outside, and SELF, and ranked #27 on Greatists Top 100 Most Influential People in Health and Fitness in 2017.

 

Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on social media and branding, health trends, and entrepreneurship. She lives in Salt Lake City, UT.

 

Resources

It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways

Food Freedom Forever: Letting Go of Bad Habits, Guilt, and Anxiety Around Food

Whole30 Day by Day

The Whole30 Fast & Easy Cookbook

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025: The Secret to Staying Gentle (When Life Gets Messy)
21:09
2017-12-16 15:01:38 UTC 21:09
025: The Secret to Staying Gentle (When Life Gets Messy)

We’re diving into gratitude today, and how a gratitude practice can allow you to stay gentle (even when life gets messy). In this episode we’ll dig into why gratitude works, what it is, what it isn’t, and how to do it.

 

1 | The Research

 

Gratitude amplifies our enjoyment and appreciation of the good, which research has shown to not only improve mood, but to also improve overall life satisfaction.

 

When we intentionally recognize and think about all of the good things (and good people) in our life it actually makes our life better.

 

Increasing Mindfulness

 

Intentionally recording gratitude moments naturally increases mindfulness as we become more intentionally aware of what is happening in our life as we experience it so that we can record our moments in journal.

 

Practicing this type of mindfulness has been shown across several studies to decrease symptoms of stress, physical pain, depression, and anxiety, and has actually been shown to increase brain volume and activity in the prefrontal cortex - a brain area that plays a critical role in effectively managing stress and negative emotions.

 

Also, it inevitably leads us to appreciate all the good things that happen throughout our day more,

 

2 | What It Is

 

Practicing gratitude simply means that you bring awareness to the extraordinary in the ordinary.

 

3 | What It’s Not

 

Adopting a gratitude practice doesn’t mean that you can’t feel painful or negative emotions. Or that you never have a bad day. Or that you never complain.

 

Gratitude is a both/and practice. I have feel bad or sad and still feel gratitude.

 

Gratitude is not about guilt. If you find yourself thinking “I should be grateful,” honor those feelings. Talk to someone. Reach out for help.

 

5 | Get Specific

 

If you’re just starting or you’re a long-time gratitude practitioner see if you can get specific.

 

For example, if you’re grateful for your family, see if you can find specific instances throughout your day or week that you’re grateful for when it comes to your family.

 

Once you train your brain to look for the specific, you’ll be amazing at the number of little pockets of gratitude you can find.

 

6 | Write it Down

 

Writing a gratitude list or recording instances in a moment journal can help you capture your gratitude practice each day.

 

7 | Give it Away

Share your gratitude! Expressing gratitude with others not only builds them up, but fills your cup as well.

 

Resources

 

3 Grateful Things

 

Moment Journaling

 

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  3. Subscribe on Apple Podcasts.

024: How to Breathe for Health with Ashley Neese
45:31
2017-12-16 15:01:38 UTC 45:31
024: How to Breathe for Health with Ashley Neese

We are diving into breath this week with our guest, Ashley Neese. In this episode we discuss why a breathwork practice is so important, how to do it, common misconceptions, and how to use breath to improve your overall health.

Ashley Neese is a courageous guide who empowers people to heal themselves. She holds a MFA from the California College of the Arts and is a leading expert in the breathwork field. Her private sessions, workshops, retreats, and lifestyle journal guide spirit seekers towards living with their hearts wide open.

Ashley works with clients all over the world and has been featured in Vouge, Well + Good, Freunde von Freunden, Jenni Kayne, The Chalkboard Mag, MindBodyGreen, ELLE Japan, Free + Native, and The Nourished Journal. She is regularly invited to speak at conferences and podcasts and teach for corporations. Ashley’s recent engagements include, MindBodyGreen’s Revitalize, That’s So Retrograde, The Balanced Blonde, Goop, WeWork, FOX, BuzzFeed, True Botanicals, Lululemon, and Kit + Ace.

 

Key Takeaways

Ashley’s story and how she recovered from addiction.

The key to breathing for health.

Why the exhale matters.

How to add a breathwork practice into your weekly routine.

 

Show Resources

The Science of Slow Deep Breathing

The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Fitter, Slimmer and Faster

 

Guest Information

Website: ashleyneese.com

Instagram: @ashleyneese

Show the Feel Good Effect Love

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023: Finding Real Health in Real Life: Feel Good Effect Success with Ali Edwards
47:12
2017-12-16 15:01:38 UTC 47:12
023: Finding Real Health in Real Life: Feel Good Effect Success with Ali Edwards

023 Finding Real Health in Real Life: Feel Good Effect Success with Ali Edwards

 

We’re diving into a Feel Good Effect success story today, as we chat with Ali Edwards from aliedwards.com. We talk about Ali’s wellness story, how she balances taking care of herself as a working mama of a blended family of seven, and how she’s used lessons taken from the Feel Good Effect to find real health in real life.

 

Ali Edwards's passion resides in that very special place where the stories and images of life intersect. Her work includes teaching, writing, photography, and memory keeping product design. Learn more about her intentional memory keeping projects and products at http://www.aliedwards.com.

 

Key Takeaways

Ali’s wellness story, what worked and what didn’t.

What’s still challenging on a day to day basis.

How Ali found help with her anxiety and depression.

Her philosophy on food and feeding a family of seven.

Her approach to movement and finding what works for her.

Ali’s go-to Feel  Good Effect podcast episodes.

 

Show Resources

Feel Good Effect 003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque

Feel Good Effect 004: Finding Intuitive Health and Committing to Real with Sadie Lincoln

Feel Good Effect 014: The True Meaning of Wellness with Colleen Wachob

Feel Good Effect 015: The Secret to a Happy Healthy Life with Gretchen Rubin

Feel Good Effect 019: FInding Healthy Middle Ground and Thriving with an Autoimmune Disease with Phoebe Lapine

 

Guest Information

Website: http://www.aliedwards.com

Instagram: @ae_wellness

 

Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter
  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

Subscribe on Apple Podcasts.

022: Why Retouching Isn’t Health: Real Beauty, Redefined with Sarah Dubbeldam
2017-12-16 15:01:38 UTC
022: Why Retouching Isn’t Health: Real Beauty, Redefined with Sarah Dubbeldam

We’re taking a deep dive the fundamental problem of retouching in media, why narrowing the definition of beauty is not healthy, how to replace lies with truth, and the upcoming documentary, self(i.e.), with Sarah Dubbeldam, CEO of DARLING Media and Editor-in-Chief of DARLING Magazine.

Sarah Dubbeldam is founder of DARLING, a multi-media company that is positively redefining female-driven digital, social and print content. She serves as CEO of DARLING Media and Editor-in-Chief of DARLING Magazine.

After graduating from Concordia University, Sarah was signed by one of the world’s top modeling agencies. Although her modeling career was met with success through national campaigns, after a few years she was fed up with feeling insecure and depressed, questioning what she was doing with her life.

Sarah put her dissatisfaction into action and over coffee with her best friend Kelli, came up with the idea of launching DARLING, a magazine that broadened the ideal of “beauty” with an authentic and elevated conversation for women. The goal: creating media that matters.

Five years after first developing the concept, Sarah turned to Kickstarter in 2012 to get the print magazine off the ground. Since then the company has grown into different verticals such as video, online, social media and events and has become a movement to build women’s self-esteem.

DARLING is the only women’s magazine that does not retouch women’s skin or bodies and seeks to represent a wide range of sizes, ages and ethnicities. The cultural phenomenon Sarah has created can be seen in the hashtags #thatsdarling, #darlingmovement and #darlingweekend that have been used more than 15 million times on social media.

 

Key Takeaways

The DARLING founding story, and how the mission statement came to be.

The decision to not retouch images in the magazine.

The difference between filters and retouching.

Sarah’s definition of perfectionism and the ideal of beauty throughout the years.

The problem with narrowing the idea of beauty.

“A flaw is only a flaw if it’s measured against an ideal.” Sarah Dubbeldam

“Your body is your home. The only thing holding you back is believing there’s something wrong with you.” self(i.e.)

Replacing lies with truth.

Bringing awareness to self-critical thoughts and sharing these thoughts with a supportive community.

Learning to have healthy thought patterns is what it really means to be healthy.

 

Show Resources

DARLING mission statement.

self(i.e.): the search for real self-esteem in a retouched world

 

Guest Information

Website: darlingmagazine.com

Instagram: @darlingmagazine @sarahdubbs

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022: Why Retouching Isn’t Health: Real Beauty, Redefined with Sarah Dubbeldam
42:06
2017-12-16 15:01:38 UTC 42:06
022: Why Retouching Isn’t Health: Real Beauty, Redefined with Sarah Dubbeldam

We’re taking a deep dive the fundamental problem of retouching in media, why narrowing the definition of beauty is not healthy, how to replace lies with truth, and the upcoming documentary, self(i.e.), with Sarah Dubbeldam, CEO of DARLING Media and Editor-in-Chief of DARLING Magazine.

Sarah Dubbeldam is founder of DARLING, a multi-media company that is positively redefining female-driven digital, social and print content. She serves as CEO of DARLING Media and Editor-in-Chief of DARLING Magazine.

After graduating from Concordia University, Sarah was signed by one of the world’s top modeling agencies. Although her modeling career was met with success through national campaigns, after a few years she was fed up with feeling insecure and depressed, questioning what she was doing with her life.

Sarah put her dissatisfaction into action and over coffee with her best friend Kelli, came up with the idea of launching DARLING, a magazine that broadened the ideal of “beauty” with an authentic and elevated conversation for women. The goal: creating media that matters.

Five years after first developing the concept, Sarah turned to Kickstarter in 2012 to get the print magazine off the ground. Since then the company has grown into different verticals such as video, online, social media and events and has become a movement to build women’s self-esteem.

DARLING is the only women’s magazine that does not retouch women’s skin or bodies and seeks to represent a wide range of sizes, ages and ethnicities. The cultural phenomenon Sarah has created can be seen in the hashtags #thatsdarling, #darlingmovement and #darlingweekend that have been used more than 15 million times on social media.

 

Key Takeaways

The DARLING founding story, and how the mission statement came to be.

The decision to not retouch images in the magazine.

The difference between filters and retouching.

Sarah’s definition of perfectionism and the ideal of beauty throughout the years.

The problem with narrowing the idea of beauty.

“A flaw is only a flaw if it’s measured against an ideal.” Sarah Dubbeldam

“Your body is your home. The only thing holding you back is believing there’s something wrong with you.” self(i.e.)

Replacing lies with truth.

Bringing awareness to self-critical thoughts and sharing these thoughts with a supportive community.

Learning to have healthy thought patterns is what it really means to be healthy.

 

Show Resources

DARLING mission statement.

self(i.e.): the search for real self-esteem in a retouched world

 

Guest Information

Website: darlingmagazine.com

Instagram: @darlingmagazine @sarahdubbs

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021: No Fail Meal Planning Tips (for People Who Hate Meal Planning)
27:05
2017-12-16 15:01:38 UTC 27:05
021: No Fail Meal Planning Tips (for People Who Hate Meal Planning)

We’re taking a deep dive into meal planning this week. From how to make meal planning work in real life, common mistakes, specific mindset strategies, and action steps, this episode is packed with information to help you meal plan (even if you hate the idea right now)!

 

Key Takeaways

No Fail Tips for Meal Planning (for People Who Hate Meal Planning)

 

1 | Let Go of Perfect

There is no such thing as perfect meal planning. Let go of unrealistic expectations and rigid plans in favor of simplicity, and work within the context of your real life.

 

Action Step: Can you think of a specific example when perfect meal planning or following a rigid plan kept you from meal planning? If so, how can you reset expectations and try again?

 

2 | Know your Why

Keeping in mind why you are meal planning and cooking at home can help keep you on track and motivated over time. If your why includes goals for the future, see if you can add a few that are more immediate.

 

Action Step: Make a list of why you want to meal plan and cook at home. Then add a few immediate outcomes to the list.

 

3 | Simplify

Complicated recipes and long ingredient lists are a sure why to burnout and ditch meal planning altogether. Instead, try simplifying.

 

Think of recipes in terms of the Essential Six, and Meal Map instead of meal planning. Simplifying the process will allow you to know what you need at the grocery store and then have ingredients on hand to throw together meals in minutes.

 

Action Step: Think about ways you can simplify meal planning. Try adopting the Essential Six and Meal Mapping approach and see if it makes things easier.

 

4 | Make it Enjoyable

Take meal planning off the dreaded chore list and move it into the self-care category. Pour yourself a cup of tea or glass of wine, put on some good music, and take a few moments to prepare for the week in comfort.

 

Action Step: Brainstorm a few ways you can make the process of meal planning more enjoyable and nurturing.

 

5 | Enlist Help

There is no rule you need to do everything yourself. Invite others in your life to help with the process, whether it’s picking up groceries or taking something off your plate.

 

Action Step: Think about ways you can invite help when it comes to meal planning. Then reach out and ask!

 

6 | Anything is Better Than Nothing

In the ideal world we’d all have every meal planned and ingredients on hand for effortless cooking. Since the ideal isn’t always possible, just start with something. Plan one dinner. Batch cook one recipe. Start small. Then see how far you can go.

 

Action Step: How can you adopt the anything is better than nothing mentality this week? You don’t need to wait for the ideal, start now, start small, and enjoy the ride.

 

Show Resources

Real Food Fix

5 Meal Planning Myths (and Why It’s Not as Complicated as You Think)

Ditch the Complicated Meal Plan (and Try This Instead)

Episode 17: What I Wish I’d Known When Starting a Wellness Journey

Friday Night Oven Fries

 

More Information

Website: realfoodwholelife.com

Instagram: @realfoodwholelife

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020: Yogis Get Cancer Too, Lisa Merkle
51:06
2017-12-16 15:01:38 UTC 51:06
020: Yogis Get Cancer Too, Lisa Merkle

We’re talking with Lisa Merkle, a self described yogi, event designer, and cancer survivor, about her life before cancer, how she navigated both western and eastern approaches to fighting the disease and healing her body, and what she learned through the process.

 

Show Summary

Diagnosed with cancer in July of 2016 and recently resurfacing from treatment, Lisa is moved to share lessons endured in an effort to educate and inspire others on the topic of cancer prevention and awareness. As a certified yoga teacher, Holistic Health Coach, and with a background in photo and event production, Lisa launched an event and lifestyle design studio with a focus on serving clients associating with health and wellness trends. She recently relocated to Miami after 17 years in New York City, with sights set on developing an Urban Farm in Overtown Miami: a food desert and historically underserved community in downtown Miami. Prior to launching her own business, she spent a decade as Studio Manager at the photography studio of photographer Bruce Weber.

Key Takeaways

Living the wellness lifestyle before cancer.

Her symptoms and experience with treatment prior to the diagnosis.

Lisa’s cancer diagnosis, and the decisions she faced going into treatment.

The bias she held against western medicine, and how she worked with both eastern and western practitioners to address her illness.

Why the antithesis to polarization is inclusivity, to connect and to create a dialog.

The healing practices she implemented during treatment and recovery.

Why she chooses love over fear.

Lisa’s next project in Miami.

Show Resources

Fat, Sick & Nearly Dead by Joe Cross

Judith Hanson Lasater Restorative Yoga

Far Infrared Bio Mat

Guest Info

Website: lisamerkle.com

Instagram: @lisamerkle212

 

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019: Finding Healthy Middle Ground + Thriving with an Autoimmune Disease with Phoebe Lapine
51:49
2017-12-16 15:01:38 UTC 51:49
019: Finding Healthy Middle Ground + Thriving with an Autoimmune Disease with Phoebe Lapine

In this episode we’re chatting with Phoebe Lapine about autoimmune disease, Hashimotos Thyroiditis, finding middle ground when it comes to health, and her book, The Wellness Project. Phoebe is a food and health writer, wellness personality, gluten-free chef, culinary instructor, recipe developer and speaker. On her award-winning blog, Feed Me Phoebe, she shares recipes for healthy comfort food, and insights about balanced lifestyle choices beyond what’s on your plate. Her memoir, The Wellness Project, chronicles her journey with Hashimotos Thyroiditis and how she finally found the middle ground between health and hedonism by making one lifestyle change, one month at a time.

 

Key Takeaways

Overview of autoimmune disease and Hashimotos Thyroiditis.

Thoughtful systematic way of figuring out what works for you.

How to fit health changes into real life.

Finding the sweet spot between health and hedonism and feeding your spirit.

The effect of stress on health, autoimmune disease, and the benefit of letting go of unrealistic ideals of perfection.

The One Big Question--if you could tell someone one thing to change about their life that would have a profound impact on their wellbeing, what would it be?

Thinking about health in terms of concentric circles, and then focusing on locking down the center circle.

The Ten Commandments of healthy hedonism.

Why focusing on balanced blood sugar is a great place to start when it comes to health change.

Approaching an elimination diet with an experimental mindset.

The benefit of consuming fermented foods.

Why taking small steps can make such a big difference over time.

How cooking at home can move the needle when it comes to health.

Finding the middle ground and balance between making your body feel good and living a good life.

 

Show Resources

The Wellness Project: How I Learned to Do Right By My Body, Without Giving Up My Life

My Hashimotos Story

The Autoimmune Disease No One Has Ever Heard Of: What I Learned from A Pernicious Anemia Diagnosis

How to Design Your Own Wellness Project: A Guide

The One Big Question

Episode 1: Kristen Boehmer on Lifestyle Change and Living with an Autoimmune Disease

Episode 3: Kelly LeVeque, How to Naturally Balance Your Hunger Hormones

What I Learned from a Month of Growing my Gut Garden

The Microbiome Solution: A Radical New Way to Heal the Body from the Inside Out

The Good Gut: Taking Control of Your Weight, Your Mood and Your Long Term Health

Episode 15: The Secret to a Happy, Healthy Life with Gretchen Rubin

#4WeekstoWellness: My Waste Free Month

 

Guest Info

Website: feedmephoebe.com

Instagram: @phoebelapine

 

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018: Why Struggle is Not Weakness with Kate Fagan, What Made Maddy Run
48:01
2017-12-16 15:01:38 UTC 48:01
018: Why Struggle is Not Weakness with Kate Fagan, What Made Maddy Run

Show Summary

In this episode we’re talking with Kate Fagan, author of the book, What Made Maddy Run: The Secret Struggles and Tragic Death of an All-American Teen.

We unpack the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health. And we explore how healthy is driving satisfaction from activities and engagement not dependent on outside validation.

Detailed show notes & resources available at realfoodwholelife.com/feelgoodeffect

 

Key Takeaways

Madison Holleran’s story.

Unpacking the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health.

How we seem to need one box for everything and how that can be problematic in talking about mental health.

How filters played a role in Maddy’s life, and how they may be playing a role in all of our lives.

How much photographic information we are consuming and the possible impact on our brains.

The inability to see that everyone else’s social feeds were filtered, too.

The problem with filtering in and filtering out.

Social isolation and social media.

The difference between connectivity and true social connection.

The ways that the digital medium can cloud a real emotional state.

Real conversations are messy and lack control vs. digital interactions.

Connecting one human to another is asking follow up questions and staying in the relationship through the hard questions.

If you think you are alone in your feelings it may be difficult to share your experience and ask for help.

The transition to college and the challenges this experience can bring.

“I know I’m supposed to feel like the lucky chosen few, but all I feel is overwhelm.” This can be a really difficult mental battle.

The risk of “I should be feeling.”

Struggle is not weakness.

“When the hurdle you are supposed to clear is actually a brick wall, you’re not going to get to the other side, you’re going to actually hurt yourself in trying to push through.”

The problem with perfectionism.

“Notice how close perfection is to despair.”

Why checking boxes and achieving will never be enough when it’s in the absence of true joy, knowing who you are and what makes you happy.

“I’ve been at the bottom and I’ve been at the top and I know I won’t find peace in either.” -Aaron Rogers

Finding joy and peace with things that have nothing to do with external validation.

Healthy is driving a majority percentage of satisfaction from activities and engagement not dependent on outside validation.

Show Resources

What Made Maddy Run: The Secret Struggles and Tragic Death of an All-American Teen

The Fine Art of Being Imperfect

Two Write Love on Her Arms

Crisis Text Line

National Suicide Prevention Lifeline

 

Guest Info

Website: bykatefagan.com

Instagram: @katefagan3

Podcast: Free Cookies

 

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017: What I Wish I’d Known When Starting a Wellness Journey
33:04
2017-12-16 15:01:38 UTC 33:04
017: What I Wish I’d Known When Starting a Wellness Journey

In this episode we’re diving into the 5 things I wish I’d know when starting this wellness journey.

Website: realfoodwholelife.com

Instagram: @realfoodwholelife

All show notes & resources available at realfoodwholelife.com

 

In today’s show we’re unpacking some of the themes from previous episodes and I’m sharing a personal story and the 5 things I wish I’d known when first starting out.

KEY TAKEAWAYS FROM THIS EPISODE

What I Wish I’d Known

  1. Gentle Over Perfect

It’s hard to be gentle when you have big goals. But perfect is an impossible target, and holding yourself to such a standard is a quick way to burnout. Plus, it’s just really difficult to maintain in the long run. Instead try to be gentle in the process.

  1. Know and Honor What Works for You

Know yourself, your life context, and what works for you. Then honor it.

  1. Not For Skinny, Just For Me

External outcomes are fine, and there’s nothing wrong with wanting to lose weight, get toned, eat healthier, or meditate more. Try to keep in mind why you’re doing this, and then see if you can bring your focus inward.

  1. There is More Than One Right Way to Do This

Even though there are a million prescriptive diets and wellness plans in the world, there is more than one right way to wellness. Trust yourself in finding what works for you. Not doing things according to a perfect plan does not mean you’re failing.

  1. Step Back From Pushing Through and Lean into Support, Belief, and Slow

If you find yourself pushing through, checking boxes, and missing the joy see if you can take a step back. Is there a way to make some changes so that you’re working from a place of support, belief, and slowness?

RESOURCES

HELP THE SHOW

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  2. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and mean the world to me. Here's how to do it:
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016: Finish: Give Yourself the Gift of Done with Jon Acuff
51:22
2017-12-16 15:01:38 UTC 51:22
016: Finish: Give Yourself the Gift of Done with Jon Acuff

Jon Acuff is the New York Times-bestselling author of six books including his most recent, Finish. He's helped some of the biggest brands in the world tell their story, spoken to hundreds of thousands of people at companies such as Microsoft, Nissan and Comedy Central, and been featured regularly on national media.

 

Website: acuff.me

Instagram: @jonacuff

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

Why Jon followed up his book Start with his current book, Finish to answer the question of how to actually reach your goals.

Shining light on why the middle is so hard.

Why perfectionism is one of the biggest hurdles to success.

What to do on the day after perfect, when things haven’t worked out.

Escaping all-or-nothing thinking when it comes to goals.

Reconciling the perceived definition of perfectionism with how it manifests in real life.

“Amazon has sold millions of imperfect, finished books.”

The significance of day 2 and day 13 in reaching your goals.

How cutting goals in half can help you succeed in the long run.

Secret rules and why they are keeping you from your goals.

Why being kind to yourself is the key to success.

How self-awareness leads to understanding secret rules and moving beyond them.

The importance of fun and how it contributes to success.

Why you can’t do it all, shouldn’t do it all, and how to let things go.

Shame is pretending you can do it all.

Using perfectionism to avoid the true work.

Being honest about your own failures and not painting a perfect picture of yourself to the people around you.

Remember one size doesn’t fit all. Always be editing, always be tweaking, always be curious.

A health goal isn’t turning you into a different person. A health goal is allowing you to celebrate you you already are even more.

 

RESOURCES

Finish: Give Yourself the Gift of Done

Quitter: Closing the Gap Between Your Day Job and Your Dream Job

Start: Punch Fear in the Face, Escape Average and Do Work the Matters

Do Over: Make Today the First Day of Your New Career

Finish: Give Yourself the Gift of Done

Brene Brown TED talk on shame

Teach Girls to Be Brave, Not Perfect TED talk

Jon Acuff on The Moment with Brian Koppelman podcast

Good Life Project podcast

 

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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015: The Secret to a Happy, Healthy Life with Gretchen Rubin
01:01:06
2017-12-16 15:01:38 UTC 01:01:06
015: The Secret to a Happy, Healthy Life with Gretchen Rubin

We are diving in The Four Tendencies with Gretchen Rubin, and why knowing yourself is the way to a happy, healthy life.

Gretchen Rubin is one of the most influential writers on the linked subjects of habits, happiness, and human nature.

She’s the author of many books, including the blockbuster New York Times bestsellers Better Than Before and The Happiness Project.

A member of Oprah’s SuperSoul 100, Rubin has an enormous following, in print and online; her books have sold almost three million copies worldwide, and she has a highly ranked, award-winning podcast, Happier with Gretchen Rubin.

 

Website: gretchenrubin.com

Twitter: @gretchenrubin

 

All show notes & resources available at realfoodwholelife.com

KEY TAKEAWAYS FROM THIS EPISODE

How she left a successful law career for writing.

Why it took Gretchen 10 years to become an overnight success.

The origin story of the Happiness Project, and why she focused on the practical daily life activities for health and happiness.

What “Be Gretchen” means, and why the only way to build a happy, healthy, creative, efficient life is to base it on the foundation of our own nature, our own values, our own interests, our own temperament.

There is no magic one-size fits all solution.

We are mostly alike but the differences are so important.

Sometimes things work, sometimes they don’t and it’s not your fault.

Why it’s so hard to know yourself. There’s the way we wish we were, the way other people wish we were, and our assumptions about what people are like.

Using the laws of distinction to describe our differences. What did you love to do when you were 10 years old, what do you lie about (which means there’s a disconnect between you life and your values), who do you envy?

Shining a spotlight on hidden patterns and lending a vocabulary.

What to do when you’re telling yourself “I should.”

The Four Tendencies and how you respond to outer and inner expectations.

The difference between Upholder, Questioners, Obligers, Rebels.

Diving into the challenges and positives of each tendency.

Why it doesn’t work to try to change your tendency.

Why “should” is a trigger. It’s only what I can do, what I will do, and what works for me.

Why September is the new January

RESOURCES

The Happiness Project by Gretchen Rubin

Better Than Before by Gretchen Rubin

The Four Tendency by Gretchen Rubin

Happier podcast

Happier in Hollywood podcast

The Four Tendencies Quiz

Samuel Johnson, the Major Works

 

HELP THE SHOW

1 | Share the show via Facebook, Instagram, Pinterest, or Twitter

2 | Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:

  • Launch Apple's Podcast app, then tap the Search tab.
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  • Tap the album art for the podcast, then the Reviews tab.
  • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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014: The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob
44:26
2017-12-16 15:01:38 UTC 44:26
014: The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob

We’re diving into the true meaning of wellness with Colleen Wachob, the Founding Partner and Chief Brand Officer at mindbodygreen, one of the biggest brands in wellness.

Colleen graduated from Stanford University with degrees in International Relations and Spanish, and spent ten years working at Fortune 500 companies including Gap, Walmart and Amazon.

She now lives in Brooklyn, New York with her husband, mbg founder, Jason Wachob, and daughter Ellie.

All show notes & resources available at realfoodwholelife.com

Website: mindbodygreen.com

Instagram: @colleenwachob @mindbodygreen

 

Key Takeaways from this Episode

How she switched careers to find health and connect with her passion in the wellness world.

How a health scare led to a significant life changes and served as the catalyst to leave her traditional career path.

Why wellness is living a complete and fulfilling life. That’s a life of connections with self, with your family, with your community and your environment.

Why wellness is a journey with no no clear destination.

How the actual practice of wellness is progress.

The mbg definition of wellness that requires looking at the connections across the pillars of wellness: physically, mentally, emotionally, spiritually and environmentally.

Why the wellness industry runs the risk of turning narcissistic and obsessive.

Clarifying the distinctions between science-backed wellness trends.

Why there isn’t one answer--and how to tune into you when it comes to navigating the wellness space.

The Feel Good test: Does this make you feel good?.

Wellness has to become so much more accessible. Making it part of everyday life.

Navigating big life transitions from the corporate world to a start-up and Colleen’s new role as a mother.

Intentionally disconnecting from social media and connecting with family to create balance and balance.

The upcoming mbg Revitalize conference.

 

Resources

Watch mbg Revitalize streaming live or replay

mindbodygreen podcast with Melissa Hartwig and Kathryn Budig

The Rich Roll podcast

 

Let's Connect

 

Help the show

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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013: Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven
49:23
2017-12-16 15:01:38 UTC 49:23
013: Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven

In this episode, we’re chatting about ditching extremes, setting boundaries, listening in and finding joy with Davida Kuglemass from the Healthy Maven.

Davida Kugelmass is the creator behind The Healthy Maven, a multi-channel health and wellness platform dedicated to making healthy living easier and sustainable. Davida’s content is diverse, ranging from recipes, to travel, to self-care with a focus on how to live healthfully, rather than living for your health.

All show notes & resources available at realfoodwholelife.com

 

Davida Kuglemass

Website: The Healthy Maven

Instagram: @thehealthymaven

Podcast: That’s So Maven

 

Key Takeaways from this Episode

How to take what works for you (and ditch the rest).

Overcoming an exercise addiction by taking a break and finding joy in movement.

Giving yourself permission to explore different options for healthy living.

Quitting the exhausted, hungry, guilty, frustrated cycle when it comes to food and exercise.

Why health is so much more than your pant size.

Letting go of compulsive exercise and leaning into intuitive movement.

How to really listen to your body and give yourself permission to get what you actually need.

Davida’s self-nourishing morning and evening routine.

Why simplifying is healthy.

Balance is nourishing your body to feel good and that it changes from day to day.

 

Resources

I Know the Secret to Skinny

I Gave Up Exercise for 30 Days

Feel Good Effect Podcast Episode 004 with Sadie Lincoln

Feel Good Effect Podcast Episode 007 with Kait Hurley

Feel Good Effect Podcast Episode 006 with Danika Brysha

Essentialism: The Disciplined Pursuit of Less by Greg McKeown

How to Create Your Own Wellness Routine (You Can Actually Stick To)

That’s So Maven Podcast Episode 22 with Robyn Nohling from The Real Life ND

RABBITS Podcast

My Favorite Murder Podcast

How I Built This Podcast

 

LET'S CONNECT

  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

 

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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012: How to Create Healthy Habits from Day One with Catherine McCord, Weelicious + One Potato
41:07
2017-12-16 15:01:38 UTC 41:07
012: How to Create Healthy Habits from Day One with Catherine McCord, Weelicious + One Potato

In this episode we’re diving into developing healthy habits from day one, creating a balanced food philosophy, and raising children who listen to their bodies while still maintaining expectations around healthy eating with Catherine McCord of Weelicious and One Potato.

Catherine, mom to Kenya (9), Chloe (7) and Gemma (2), created Weelicious.com as a platform to show parents around the world how easy and beneficial it is to expose children to wholesome, delicious homemade food. She is the author of multiple cookbooks, has a monthly “Snack Mom” column in Parenting Magazine, and has appeared in People, Self, Real Simple, the Today Show, among others. In 2016, she founded One Potato, an organic family friendly meal delivery kit offering three meals a week that take around 30 minutes or less to prepare.

 

Website: weelicious.com and onepotato.com

Instagram: @weelicious

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

How to create good eaters from day one.

Catherine’s philosophy about one family, one meal (and avoiding becoming a short-order cook).

Why everything leads to the next step.

Creating a balanced food philosophy of healthy nutritional meals with nutrient density (fruits, veggies, protein, fats and carbs) and also allowing for treats.

Raising children who listen to their bodies while creating expectations around healthy eating.

The Smoothie Project chart and how to create a nutrient-dense smoothie each day.

Creating structure while also allowing choice and freedom for children.

Incrementally introducing vegetables and fruits to get your child used to healthy options.

Knowing your child and shaping your approach based on their needs while holding the line on second meals.

Creating a list of the 10 foods you know your child loves and using it to build lunches around with some variations.

How Catherine created One Potato organic family meal delivery service.

The challenges of being an entrepreneur and balancing work and family.

Why you can’t do it all and letting things go without beating yourself up and why everything is a tradeoff.

Catherine’s definition of balance: feeling good and taking care of yourself.

 

RESOURCES

Cure Your Child with Food: The Hidden Connection Between Nutrition and Childhood Ailments by Kelly Dorfman

The Smoothie Project and The Smoothie Project Planner Sheet

Weelicious Lunches: Think Outside the Lunch Box with More than 160 Happier Meals

Weelicious: 140 Fast, Fresh and Easy Recipes

Killing It: An Entrepreneur's Guide to Keeping Your Head Without Losing Your Heart

Hasbro The Game of Life

 

Enter promo code FEELGOOD25 here for $25 off your first One Potato order.

 

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011: The Key to Feeding Your Family Healthy Food (Even if They’re Picky and You’re Exhausted)
47:37
2017-12-16 15:01:38 UTC 47:37
011: The Key to Feeding Your Family Healthy Food (Even if They’re Picky and You’re Exhausted)

Taesha Butler is the blogger behind The Natural Nurturer. In her journey to health she lost over 70 pounds, and figured out how to feed a partner and child real, healthy food along the way.

She is a full-time teacher and mother, and today shares family-friendly real food recipes, clean living tips, and natural parenting ideas.

Taesha aims to empower parents and caregivers to raise their families in healthy way that fits into their busy lives, and today is breaking down real food for busy families and how to take care of yourself in the process.

 

Website: thenaturalnurturer.com

Instagram: @thenaturalnurturer

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

Taesha’s weight loss journey and how she lost over 70 pounds.

Handling family grief and finding food as a way to heal.

Finding a new healthy normal after baby.

Keeping an eye on small steps and celebrating small success.

Overcoming sheer exhaustion when it comes to incorporating real food and cooking.

Using the slow cooker to get dinner on the table (even when exhausted).

Letting go what you think dinner is supposed look like, and embracing what is.

Transitioning a family to real food by taking baby steps.

Leading by example when it comes to real food.

Using muffin tin meals and choice to feed your child real food.

Putting together a real food lunch box.

Living simply and enjoying the little things in life.

 

RESOURCES

Voxer app

The Natural Nurturer slow cooker recipes

The Natural Nurturer smoothie recipes

The Goal Digger Podcast

The Fringe Hours: Making Time for You

 

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.

 

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HELP THE SHOW

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010: How to Create a Wellness Routine (You Can Actually Stick To)
27:25
2017-12-16 15:01:38 UTC 27:25
010: How to Create a Wellness Routine (You Can Actually Stick To)

Today we’re going to take a deep dive into getting started with a wellness routine that you’ll actually be able to stick to in real life. By the end of the show you’ll have an actionable plan to get started with your own routine today!

All show notes and resources (including a free download to get started) available at realfoodwholelife.com.

 

KEY TAKEAWAYS FROM THIS EPISODE

 

Part One: Set for Success

 

1 | It’s Not Self-Care, It’s Self-Compassion

2 | The Wellness Trifecta

3 | Rethink Success

 

Part Two: Food & Movement

 

4 | A Fresh Start

5 | Nourish in the Middle

6 | Finishing Strong

7 | The Right Amount of Movement for You

 

Part Three: State, Track, and Ground in Self-Compassion

 

8| Gentle Goal, Contingency goal, Kindness Statement

 

RESOURCES

 

Real Food Fix: Meal prep and planning simplified

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.

 

LET'S CONNECT

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HELP THE SHOW

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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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009: The Secret to Overcoming Comparison & Competition Online with Natalie Franke
55:45
2017-12-16 15:01:38 UTC 55:45
009: The Secret to Overcoming Comparison & Competition Online with Natalie Franke

Natalie Franke Hayes is an entrepreneur, mobilization marketer, community builder, and neuroscience nerd. As one of the Founders of the Rising Tide Society and the Head of Community at HoneyBook, she leads tens of thousands of creatives and small business owners while fostering a spirit of community over competition.

 

Website: nataliefranke.com risingtidesociety.com

Instagram: @nataliefranke

 

All show notes & resources available at realfoodwholelife.com

 

KEY TAKEAWAYS FROM THIS EPISODE

How to build a mindset of community over competition online.

Figuring out what lights you up and finding your calling.

Eradicating isolation and helping people feel like they are not alone.

Overcoming fear and living courageously.

Starting small and building momentum beyond insecurities and fear.

How to not be a passive observer of your life.

Building relationships with a goal to build others up.

Being imperfect together and fighting for each other, not against each other.

Combating comparison and competition with vulnerability and connection.

Making the distinction between a brand on social media and a human being.

Prioritizing what you value.

Setting a timer and being efficient with your time on social.

Turning it all off or participating in a total digital detox.

How balance can be defined in quality (not quantity) of time.

On how to be intentional and protective of personal time.

 

Quotes from Natalie

“Whatever you do when you first open your eyes is what you prioritize in your life.”

“As long as we are constantly trying to discover that calling, that purpose, and work toward making an impact, not just for ourselves or for others, that’s where the magic happens.”

“Fear will always be with you. It’s like breathing. It’s like heartbeat. It is there. It is going to be a part of your makeup forever. However, you can chose to act in spite of it. And that’s courageous. Living courageously.”

“Social media is glass windows into a curated space that we believe to be truth. But it’s not.”

RESOURCES

Big Magic by Elizabeth Gilbert

Daring Greatly by Brene Brown

Rising Strong by Brene Brown

Brene Brown Vulnerability and Listening to Shame TED talks

Goal Digger Podcast with Jenna Kutcher

 

LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
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008: From Hollywood to Health: How to Find Your Purpose with Randy Spelling
45:07
2017-12-16 15:01:38 UTC 45:07
008: From Hollywood to Health: How to Find Your Purpose with Randy Spelling

Author, speaker, and coach, Randy Spelling helps unfulfilled people who are driven by stress find success in their lives so they wake up every day happy and in their purpose.

Growing up in a mega-famous family as the son of Aaron Spelling, Randy was surrounded by everything money could buy, but he was left wondering why this didn’t bring happiness.  

He then started a life-long quest in search of true fulfillment, reversed engineered his life and found success from the inside out.

Randy shares his passion for healthy food and intentional living with the wellness blog ReAwaken (launching in summer 2017), which offers down-to-earth tools and tips for busy folks to live healthy, happy lives.

 

Randy Spelling

Website: randyspelling.com

Instagram: @randyspelling

 

KEY TAKEAWAYS FROM THIS EPISODE

What it was like growing up in a Hollywood and navigating the pitfalls of wealth and fame.

The downside of fame and success and always seeking external approval.

Consciously creating a life you want.

Reverse engineering life order to find internal satisfaction.

Finding who you are, what lights you up, and then doing that.

Getting your needs met without stomping on others.

Flipping the conversation about not having time and making micro-adjustments.

Creating wins and building momentum in life.

 

RESOURCES

Unlimiting You: Step Out of Your Past into Your Purpose by Randy Spelling

Randy’s free video training on attaining big goals

One Bowl Lemon Poppy Seed Muffins

 

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HELP THE SHOW

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007: Meditation for the Rest of Us with Kait Hurley, kaithurley.com
44:34
2017-12-16 15:01:38 UTC 44:34
007: Meditation for the Rest of Us with Kait Hurley, kaithurley.com

Kait Hurley is the founder of kaithurley.com. With a background deeply rooted in wellness, Kait is an educator whose mission is to help others move, meditate, and feel amazing.

As a  lifelong athlete with over a decade of experience in the health and wellness industry, she is dedicated to helping people feel strong and focused through their practice.

 

Kait Hurley

Website: kaithurley.com

Instagram: @kait.hurley

 

KEY TAKEAWAYS FROM THIS EPISODE

Overcoming body image issues.

Thriving with anxiety.

Why there are no quick fixes.

Common misconceptions about meditation.

Letting go of perfectionism and making exercise about connection.

Ways meditation can help you out of the negative self-talk loop.

How to bring awareness to the the messages you are sending yourself.

How to pair working out with meditation.

Practicing non-judgement and being more present.

 

RESOURCES

Love Warrior

Glennon Doyle Melton’s Instagram

Darling Magazine

Tiny Beautiful Things

Tea Bar

 

LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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006: Stop the Weight Struggle & Create a Lifestyle of Wellness with Danika Brysha, Model Meals
49:06
2017-12-16 15:01:38 UTC 49:06
006: Stop the Weight Struggle & Create a Lifestyle of Wellness with Danika Brysha, Model Meals

Danika Brysha is a curve model with IMG Models, a food & wellness personality, and the Founder & CEO of Model Meals, a healthy meal delivery business. A recovered bulimic, binge eater, and food/sugar addict, Danika turned her worst enemy (food) into her most powerful medicine. Fed up with the effects that prescription pills, heavy drinking, and processed foods were having on herself and the people she loved, she was committed to finding a better solution to being her absolute best. Danika’s ultimate goal in life is to help others achieve their highest level of happiness, to help them find what their unique contribution is to this world, and to start living it. She has a deep passion for those who struggle with food and body issues and hopes that sharing her story can give relief to others who may feel defeated or alone.

 

Danika Brysha

Website: danikabrysha.com and modelmeals.com

Instagram: @danikabrysha @modelmeals

YouTube: Danika Brysha

 

KEY TAKEAWAYS FROM THIS EPISODE

Overcoming eating disorder and addiction.

Creating a career as a plus size model.

Adding small habits for big changes.

Finding your mission within your everyday.

How to let go of restrictive food rules and find your natural set place.

How to find body acceptance.

Coming at change from a place of self-love.

Being enough and striving towards your goals.

Creating your normal around a lifestyle of wellness.

Danika’s daily self-care checklist.

Why a great life is a series of great days and Danika’s prescription for a great day.

Starting with one thing to take care of yourself each day.

 

Resources

Evernote

Gratitude practice

 

LET'S CONNECT

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HELP THE SHOW

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005: How to Get Unstuck + Simplify with Ashley Gartland, Ashley Gartland Coaching
39:21
2017-12-16 15:01:38 UTC 39:21
005: How to Get Unstuck + Simplify with Ashley Gartland, Ashley Gartland Coaching

In this episode we’re talking with Ashley Gartland about how to get unstuck, ways to identify your values and build a life around them, how to stop judging yourself and grow from a place of simplicity, switching tracks after becoming a mother, and how to find the thread of relevancy no matter where your passions take you.

Ashley has been playing the entrepreneur game since she was 22, when she got her start as a freelance food writer.

After a long run doing everything from testing cocktail recipes to working as an editor at a digital media startup, Ashley created her own brand, Ashley Gartland Coaching, to show other women that building your business doesn't have to be so hard.

Her sweet spot is helping women refine their planning, goal setting, content and visibility to bring them more profit in their business and more freedom in their life.  

Ashley's work has been featured in O, The Oprah Magazine, The Huffington Post and Being Boss.

 

Find show notes and bonus resources at realfoodwholelife.com

 

Ashley Gartland

Website: ashleymgartland.com

Instagram: @ashleygartland

 

Key Takeaways from this Episode:

What career design means and how to do it.

How to get unstuck.

Specific tactics to help identify your values and build a life around them.

How to stop judging yourself

Why true growth comes from simplifying, and how to start.

Why everything is relevant and how to find themes that lead to passion.

 

Resources:

How to Start a Gratitude Practice

The Imperfect Boss

Grab a free 30-minute coaching call with Ashley

 

LET'S CONNECT
  1. Leave a note in the comment section below.
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HELP THE SHOW
  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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004: Finding Intuitive Health & Committing to Real with Sadie Lincoln, barre3
47:03
2017-12-16 15:01:38 UTC 47:03
004: Finding Intuitive Health & Committing to Real with Sadie Lincoln, barre3

Sadie Lincoln is the Founder and CEO of barre3, a boutique movement company whose innovative, results-driven, feel-good workout and whole-body-health approach are breaking new ground.

Since opening her first studio in 2008, Sadie has continued to evolve barre3 based on her quest for knowledge on how best to balance the body.  

She works side-by-side with a growing team of experts ranging from physical therapists to scientists to meditation teachers.

Her talks and articles about discovering body wisdom, finding joy in movement, the power of body diversity, and achieving results without pain have inspired thousands around the globe.

In this episode we dive into what intuitive health means, how to detach from external ideals, commit to real, and practice balance on a day-by-day basis.

 

Sadie Lincoln

Website: barre3.com

Instagram: @sadielincoln @barre3

 

Key Takeaways from this Episode

How to make exercise more intuitive.

Detaching from external ideals and formulas.

Practicing balance day by day.

Resetting on what matters.

How to commit to real.

 

Resources

The Power Couple behind MindBodyGreen

Wall Street Journal Mantra Article

How I Built This Podcast

Consolations: The Solace, Nourishment and Underlying Meaning of Everyday Words

Head to realfoodwholelife.com/feelgoodeffect to access 15 days of free barre3 Online Plus!

 

To help the show:

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque, Be Well By Kelly
58:17
2017-12-16 15:01:38 UTC 58:17
003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque, Be Well By Kelly

Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California. Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life.

Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals. Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love.

Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever.

Website: Be Well By Kelly

Instagram: @bewellbykelly

 

All show notes & resources available at realfoodwholelife.com

 

Key Takeaways from this Episode

Kelly's personal food philosophy:

  • Eat For Satiety with the Fab Four and Fab Four Smoothie
  • Elongate Your Blood Sugar
  • Be Hormone Aware
  • Ditch Perfection

Simple tips and tricks to eat to satiety and naturally balance your hunger hormones

Using the Fab Four to naturally balance your hunger hormones:

1) Protein – Signals to your brain “you’re full!” Provides B Vitamins & Minerals, Provides Amino Acids, the building blocks of cells and collagen (read: nice skin!)

2) Fiber – Provides food for bacteria, removes toxins, slows absorption of glucose

3) Fat – Provides healthy fat (not stored by your body), increases satiety, slows digestion and curbs cravings, maximizes loss of stored body fat, hydrates cells

4) Greens – Provides antioxidants, anti-inflammatory, anti-cancer, detox agents, medicinal properties for healing, provides vitamins and minerals

 

Resources

Order the Body Love book!

Fab Four recipes

Fab Four smoothies

 

Thank you so much for listening. I love hearing from you!

 

To help the show:

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
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002: Sonja Overhiser, on Healthy Lifestyle, Real Food, Cancer, and Adoption, from A Couple Cooks
47:18
2017-12-16 15:01:38 UTC 47:18
002: Sonja Overhiser, on Healthy Lifestyle, Real Food, Cancer, and Adoption, from A Couple Cooks

Today we’re chatting with Sonja Overhiser, an author, recipe developer, podcast host, and healthy and sustainable food advocate.

Along with her husband Alex, she is creator of the A Couple Cooks website, a collection of whole foods recipes and inspiration for healthy and sustainable eating.

She is co-host of the A Couple Cooks Podcast, a show that features conversations with the freshest voices in food, including authors, farmers, and celebrity chefs.

Her work has been featured in national online and print publications, and she develops recipes for national brands.

Sonja is also the author of Pretty Simple Cooking, a cookbook that will release in February 2018 (Da Capo Press).

 

Sonja Overhieser

Website: acouplecooks.com

Instagram: @acouplecooks

Podcast: A Couple Cooks

 

Key Takeaways from this Episode

How to shift your diet away from processed and fast food to real food cooked at home.

Getting past the fear of starting.

Adopting an additive approach to eating real, whole food.

How to stay in the game when life gets tough.

Navigating the transition and unsettled seasons of life.

 

All show notes & resources available at realfoodwholelife.com

 

Resources

CML Leukemia

Navigating Seasons of Uncertainty: The Liminal Space

Sonja’s Cancer Story

Rob Bell Podcast: Liminal Space

Mastering the Art of French Cooking

Food Matters: A Guide to Conscious Eating

10-Minute Abs on YouTube

 

To help the show:

  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
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001: Kristen Boehmer, on Lifestyle Change, Nutrition, Positive Mindset, and Living with an Autoimmune Disease, from Living Loving Paleo
49:13
2017-12-16 15:01:38 UTC 49:13
001: Kristen Boehmer, on Lifestyle Change, Nutrition, Positive Mindset, and Living with an Autoimmune Disease, from Living Loving Paleo

Today we’re talking to Kristen Boehmer, founder and creator of the Living Loving Paleo website, where she shares nutrition, lifestyle, emotional health, and mindset mastery techniques.

Kristen was diagnosed with Crohn’s Disease at the early age of 12, and after years of living her life severely ill, she took back control of her own health and completely transformed her life by changing her diet and lifestyle.

These days she works to inspire others to make healthy changes in their own lives, as she believes that we all should know what it’s like to feel our absolute best.

In today’s show we’re diving into what it’s like to live with a chronic autoimmune disease, and what the illness taught Kristen about resilience and listening her body.

Kristen shares how she changed her diet and lifestyle to facilitate healing, and how she handles setbacks. We also discuss her training routine, and how she maintains a positive daily mindset.

 

Kristen Boehmer

Website: Living Loving Paleo

Instagram:@livinglovingpaleo

 

Key Takeaways

Thriving with an autoimmune disease.

Listening to your body and changing your diet for optimal health.

Handling setbacks with courage and grace.

Maintaining a positive attitude.

Creating a morning routine for wellness.

 

Resources

Kristen’s Crohn’s Disease

Invincible Inspiration

Paleo Diet

Crohn’s Disease

The Quote of the Day Show with Sean Croxton

000: Introducing the Feel Good Effect Podcast with Robyn Conley Downs from Real Food Whole Life
16:41
2017-12-16 15:01:38 UTC 16:41
000: Introducing the Feel Good Effect Podcast with Robyn Conley Downs from Real Food Whole Life

The Feel Good Effect podcast is about deconstructing and simplifying healthy, to help you live a happy, authentic, inspired life.

Each week you’ll find a new episode with health & wellness thought-leaders and visionaries who are thinking about health just a little differently.

My hope is that the show will give you inspiration to live your healthiest life, along with specific tactics, habits, and mindsets to make health & happiness practical and doable. 

In the first episode I’m sharing my personal health story (along with some never-before shared details), and how I came to this place of starting a podcast.

I’m also breaking down what you can expect in each episode.

My hope is that you will absolutely love the show, and find a way to work it into your weekly wellness routine.

I can’t wait to connect with you and discuss what it really means to be healthy. Here’s to feeling good!

 

Show notes and resources: realfoodwholelife.com

Connect on Instagram: @realfoodwholelife

Facebook @realfoodwholelife

  To help the show:
  • Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
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