It's The ADHD-Friendly Show | Personal Growth, Well-being and Productivity for Distractible Minds
By Caren Magill
It’s the ADHD-Friendly Show, where we celebrate smart, creative women with ADHD. We focus on the positive aspects of our neurodiversity and share tips, hacks and life advice on playing to your own unique strengths at work and life.
There’s no denying that living with ADHD can be challenging (especially around menopause, holy smokes), but focusing on the good is the best way to create energy, focus and follow through, so that’s what we do here.
Connect with me on
My Website: www.itsadhdfriendly.com
There’s no denying that living with ADHD can be challenging (especially around menopause, holy smokes), but focusing on the good is the best way to create energy, focus and follow through, so that’s what we do here.
Connect with me on
My Website: www.itsadhdfriendly.com
Why Less is More and Simple is Better
>>>Get on the wait list for Group Coaching.
August 12, 2022
Waiting to fail? The Universe Wants You to Hear This One.
Get on the waiting list for my upcoming group coaching program here. Do you start things, but then drop them when they get too hard? Maybe you have a desire to do something, but you keep putting it off until there's more time, clarity or motivation. If that's you, I want you to hear today's episode. You'll learn the neuroscience behind your procrastination and WHY it's holding you back. I also share steps to clear what's blocking you. »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ G E T CO A C H E D ! ⟡http://itsadhdfriendly.com/coaching 👋 C O M E S A Y H I ! ⟡ Get on My Sunday ADHD-Friendly Email: https://view.flodesk.com/pages/61f4926660ada4164ea6fc2d ⟡ Website: https://itsadhdfriendly.com ⟡ Instagram: https://www.instagram.com/carenmagill ♡ R E S O U R C E S ADHD-Friendly Approved Amazon Shop https://www.amazon.com/shop/influencer-thefithabit ♡ CONTACT: For potential business inquiries and partnerships: firstname.lastname@example.org #ADHDCoach #ADHDwomen #ADHDtips #adhdadvice #ADHDlife
August 05, 2022
Rejection Sensitivity, Imposer Syndrome + Getting Past the Fear of Judgement
CLICK HERE for the show notes Have you ever lost hours of your day obsessing over a perceived social slight? Maybe you have a dream to launch a business, or start a new passion project, but you’re terrified of what people might think. Sometimes this is just an occasional moment of self-doubt, but for many folks with ADHD, it can be a normal everyday thought obsession. Rejection Sensitive Dysphoria (or RSD) isn't exclusive to ADHD, but it's highly correlated and along with feeling as though you’re not enough, less than or broken. Does this sound familiar to you at all? If it does, then you’re going to love today’s podcast interview with Coach Diann Wingart, who has a rich history of living with ADHD, and coaching people who have it. In this discussion we talk about rejection sensitivity, imposter syndrome and how to know when you’re being too hard on yourself or if you’re really just not up to snuff (yet).
July 29, 2022
How to Break Through a Confidence Barrier So You Can Be + Do What You WANT
In this episode I share my best insights on breaking through confidence barriers so you can be and do the things you want in your life without fear of judgement or failure. If this is something you struggle with, I think you're going to get a lot out of this episode. »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ G E T CO A C H E D ! ⟡http://itsadhdfriendly.com/coaching 👋 C O M E S A Y H I ! ⟡ Get on My Sunday ADHD-Friendly Email: https://view.flodesk.com/pages/61f4926660ada4164ea6fc2d ⟡ Website: https://itsadhdfriendly.com ⟡ Instagram: https://www.instagram.com/carenmagill ♡ R E S O U R C E S ADHD-Friendly Approved Amazon Shop https://www.amazon.com/shop/influencer-thefithabit ♡ CONTACT: For potential business inquiries and partnerships: email@example.com #ADHDCoach #ADHDwomen #ADHDtips #adhdadvice #ADHDlife
July 22, 2022
How to Bring out the Best In Yourself By Managing Your State (not your Traits)
So often people with ADHD suffer from a lack of self-trust because of past mistakes and failures. We get to a point in life where we don't trust ourselves and our decisions. We know we have so much potential, but we don't always have access to it. In today's podcast, I'm sharing an insight that will change the way you think about how you show up, and learn how to better manage your focus, energy and decision-making ability in any given moment. Want the secret to bringing your best at any moment - listen in and I'll tell you. ♡ GET COACHED! ⟡ http://itsadhdfriendly.com/coaching ♡ F R E E T O O L S http://itsadhdfriendly.com/TOOLS ♡ R E S O U R C E S ⟡ Amazon storefront: https://www.amazon.com/shop/influencer-thefithabit ♡ C O N N EC T W I T H M E ⟡ Website: https://itsadhdfriendly.com ⟡ Instagram: https://www.instagram.com/itsadhdfriendly ⟡ Pinterest: https://www.pinterest.com/itsadhdfriendly ⟡ Facebook: https://www.facebook.com/itsadhdfriendly ♡ CONTACT: For potential business inquiries and partnerships: firstname.lastname@example.org
July 15, 2022
Manage your focus + energy naturally with the power of Ayurveda | An interview with Monica Bloom
Ya’ll, if you want some simple ways to increase focus and attention naturally, then today’s podcast is for YOU! Monica Bloom is an expert in Ayurvedic science and today she shares some insights into how we can better manage our energy and attention through simple practices that create LASTING results. In this podcast we walk through the Ayurvedic doshas and discover how to balance our ADHD overactive VATA tendencies. It’s a fascinating topic and whether you resonate with eastern medicine or not, you’re going to get some simple, tangible takeaways that will give you more predictable energy and a calmer mind. Who doesn’t want that, right? »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ GET COACHED! ⟡ http://itsadhdfriendly.com/coaching ♡ F R E E T O O L S http://itsadhdfriendly.com/TOOLS ♡ R E S O U R C E S ⟡ Amazon storefront: https://www.amazon.com/shop/influencer-thefithabit ♡ C O N N EC T W I T H M E ⟡ Website: https://itsadhdfriendly.com ⟡ Instagram: https://www.instagram.com/carenmagill ♡ CONTACT: For potential business inquiries and partnerships: email@example.com #ayurveda #ADHDcoach #ADHDcoaching #ADHDproblems #ADHDtips #ADHDyoga #ADHDwomen #ADHDlife
July 08, 2022
The Secret to Staying Consistent with ADHD
In this podcast I'm sharing the secret sauce for consistency that has helped me become and stay consistent in ways that I’ve NEVER been able to be in the past. I have people in my life that have known me to be consistently inconsistent tell me how amazed they are at how I’m consistently showing up in my business and I’m pretty amazed at myself. So today I’m going to break down what I’ve done to create this level of consistency in my life and show you how you can apply it to your own life in a very tactical way. »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ R E S O U R C E S ⟡ Website: www.itsadhdfriendly.com ⟡ Instagram: @adhdfriendly ♡ GET COACHED! ⟡http://itsadhdfriendly.com/coaching
July 01, 2022
Diagnosed with ADHD at Midlife? 5 Things you need to know (ladies only)
If you are an ADHD woman diagnosed at midlife, then you're going to want to tune in. I'm sharing the top 5 things I think ALL ADHD women need to know about their diagnosis, right from the get-go. It will help you avoid rabbit holes, process emotion and get your mind focused on what you need to do to thrive with ADHD. How old were you when you received a diagnosis? I was 52, and although I wish I had known earlier, I feel like I've made up for lost time by diving head first into coaching, research and embracing this amazing community. »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ G E T CO A C H E D ! Receive expert ADHD Coaching from a Certified ADHD Coach ⟡http://itsadhdfriendly.com/coaching 👋 C O M E S A Y H I ! ⟡ Get on My Sunday ADHD-Friendly Email: https://view.flodesk.com/pages/61f4926660ada4164ea6fc2d ⟡ Website: https://itsadhdfriendly.com ⟡ Instagram: https://www.instagram.com/carenmagill ♡ R E S O U R C E S ADHD-Friendly Approved Amazon Shop https://www.amazon.com/shop/influencer-thefithabit ♡ CONTACT: For potential business inquiries and partnerships: firstname.lastname@example.org #ADHDCoach #ADHDwomen #ADHDtips #adhdadvice #ADHDlife #ADHDsymptoms #ADHDhacks
June 24, 2022
An Easy Trick for Managing Energy, Mastering Overwhelm + Finding Flow
Do you tend to overcommit to the point of overwhelm and then end up in burnout? If that sounds like your pattern, then today's podcast is going to help you avoid the ADHD burnout cycle by creating awareness around your energy budget and how you spend your precious time and attention. I created this model because it's fast, simple and easy to apply to any area of life. Ready to create the time, space and energy you need to focus on the things that matter most? Let's do this! »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ R E S O U R C E S ⟡ Website: www.itsadhdfriendly.com ⟡ Instagram: @carenmagill ♡ GET COACHED! ⟡http://itsadhdfriendly.com/coaching
June 17, 2022
Are you still tolerating that? 10 things I no longer tolerate (and it feels so freeing!)
Tolerations are the little annoyances in our lives that we put up with every day. Individudally, they're no big deal, but collectively, if left unchecked, they can lead to burnout, overwhelm or even anxiety and depression. Today I'm sharing 10 things I'm no longer tolerating in order to make my own life a little more peaceful and simple. How about you? Is it time for you to start making your own list of tolerations that you're no longer willing to put up with? Let's go! »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ R E S O U R C E S ⟡ Website: www.itsadhdfriendly.com⟡ Instagram: @adhdfriendly ♡ GET COACHED! ⟡http://itsadhdfriendly.com/coaching
June 10, 2022
How to Create an ADHD-Friendly Lifestyle that Works for YOU!
Take a step back and look at your current lifestyle. Is it supporting your ADHD? How can you set up your home, self care practices, routines and relationships to create more ease and simplicity in your life? In this week's episode, I walk you through the 5 pillars of ADHD-friendly living, from home and relationships, to self care and personal growth. Grab a journal and a drink of choice, and let's dig in! CLICK HERE TO GET ON THE GROUP COACHING WAIT LIST »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ R E S O U R C E S ⟡ Website: www.itsadhdfriendly.com ⟡ Instagram: @carenmagill ♡ GET COACHED! ⟡http://itsadhdfriendly.com/coaching
June 03, 2022
Are You Running Enthusiastically in the WRONG Direction?
If there is one thing I know for sure about those of us with ADHD, it's that we have a million interests and we have a hard time keeping our attention on anything one thing long enough to see it through. But with a little skill building a lot of self awareness, we can hone in on what we know in our heart and minds to be the right path for us, and stay the course. In this episode, I talk about my own experience with running in too many directions and what I've done to hone it into the work I do today. Interested in group coaching? Sign up for more info here: https://view.flodesk.com/pages/61eaed9f6114df05454c3389 »»»»»»»»»»»» ♡ R E S O U R C E S ⟡ Website: www.itsadhdfriendly.com ⟡ Instagram: @adhdfriendly ♡ GET COACHED! ⟡http://itsadhdfriendly.com/coaching
May 27, 2022
How to set up your own support and structure to create success on your own terms
Structure, support and systems are CRITICAL for most ADHDers to get things done, especially when there's not a ton of accountability to keep them focused. If this is something that holds you back from following through on your goals and dreams, then I hope this week's podcast brings some insight as I share how I'm dealing with a lack of structure in my business, now that I"m a solo entrepreneur. Want to sign up for my group coaching program? Click the link below to drop your name on the wait list and I'll follow up with more details. https://view.flodesk.com/pages/61eaed9f6114df05454c3389
May 20, 2022
Burnout at Work - What it Looks Like and How to Deal With It
Burnout is a topic that everyone is talking about these days and for good reason. Over 50% of gen z and women claim to have felt or currently feel burned out at work. In this podcast we take a look at this phenomenon through the lens of ADHD and look for opportunities to create changes in our work and life to recover from burnout and avoid falling into it again. »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ R E S O U R C E S ⟡ Website: www.itsadhdfriendly.com ⟡ Instagram: @adhdfriendly ♡ GET COACHED! ⟡http://itsadhdfriendly.com/coaching
May 13, 2022
How to find your purpose and feel good about the decisions you make
If you've ever struggled with making decisions because you just don't know how they are going to play out, then this episode might give you the insights you need to move forward with confidence. This is what I call, the recipe for a really great ADHD life, and it's available to all of us. »»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»»» ♡ R E S O U R C E S ⟡ Website: https://itsadhdfriendly.com ⟡ Instagram: https://www.instagram.com/itsadhdfriendly ⟡ Pinterest: https://www.pinterest.com/itsadhdfriendly ⟡ Facebook: https://www.facebook.com/itsadhdfriendly ♡ GET COACHED! ⟡http://itsadhdfriendly.com/coaching ⟡ Amazon storefront: https://www.amazon.com/shop/influencer-thefithabit ♡ CONTACT: For potential business inquiries and partnerships: email@example.com
May 06, 2022
8 Questions You Should Be Asking Yourself EVERYDAY!
>>>CLICK HERE TO DOWNLOAD THE QUESTIONS
April 29, 2022
How to overcome imposter syndrome, perfectionism and getting started.
This week, I'm sharing a discussion on getting over perfectionism, imposter syndrome and getting started on ANYTHING with fellow ADHD coach, Dr. Lola Day. I can't wait for you to hear this discussion where we talk about how to get past the pain of being "new" and not as good as you want to be. If you want to learn more about ADHD coaching, click here.
April 22, 2022
5 ADHD Strengths You're Probably Not Aware You Have + How to Use Them At Work
Why is it SO important to focus on our ADHD Strengths? For the simple reason that our brain wiring is something that’s never going to change, so until we learn to accept it, embrace it and use it to our advantage, then we’re always going to feel like we’re driving a car with square wheels. Now, not every ADHD strength listed in this video is going to apply to you, but I encourage you to think about how you can take this line of thinking and use it to make life just a little bit easier every day. I recognize that we all can’t just quit our jobs or demand accommodations in the workplace, but the more we can break down our struggles into micro problems, then the easier it will be to come up with micro solutions to reduce the feeling of constantly struggling to keep up. The topics listed in this video are general ADHD strengths that I see in my clients. If you want to hone in on your individual strengths, I highly recommend taking the Via Character Strengths Assessment. It’s free, and it’s the most psychometrically accurate summation of your personal essence. Why is this important to know? Because the more you live into your strengths, the easier life will be. Access the Via Character Strengths Test here - https://www.viacharacter.org/survey/account/Register Check out my coaching services here - https://itsadhdfriendly.com/coaching Join me on instagram - https://www.instagram.com/itsadhdfriendly/
April 15, 2022
Plan Your Next 90 Days | A practice in being intentional with your time, energy + money
Quarterly planning is something that would never have occurred to me to do before this year, but honestly, given how much of an impact monthly and weekly planning has had on my life and business, I can’t imagine not taking the time to plan my quarters as wel. There’s a LOT we can accomplish in a 90 day period if we’re intentional and focused - which is a tall order for those of us with ADHD. But the power of planning is so evident to me now that I hope I can convince you to pick up the habit as well. GRAB THE LINK TO THE QUARTERLY PLANNING GUIDE HERE: https://view.flodesk.com/pages/624f5e7d274c31b2fa76a266 FIND OUT MORE ABOUT COACHING HERE: itsadhdfriendly.com/coaching
April 08, 2022
How to Set Unquittable Goals - 7 Questions That Determines a Sticky Goal
Do you set goals that you fail to follow through on? Me too. Or, at least I used to do that! Today, I set reasonable, meaningful goals that are well defined and just a little outside my comfort zone. Because I've put so much effort into the development of great goals, they stick and I follow through on them. Want to set stickier goals? Ask yourself these 7 questions before you commit to anything: Is the goal worth perusing? Is it clear and actionable? Do I have inspiring examples of people who have achieved the goals I aspire to? Am I at risk of taking this goal (and the outcome) too seriously? Is the goal realistic? Do I have a good sense of how hard the process will be? Is it easy(ish) or fun? Do I have a plan for avoiding distraction? Bonus Questions: Is my goal trackable? What does success look like? Want to make sure you achieve your goals? Work with me.
April 01, 2022
Anxiety, ADHD + Clutter - Simple Steps that Make a Difference
Adopting a minimalist lifestyle is hands down, one of the best moves I’ve made for managing my anxiety, and my ADHD. It has given me more control over my space, my spending and freed up more time to do things that are meaningful to me. Like filming videos! A minimalist lifestyle isn’t as difficult as it may sound. In fact, it’s made everything easier. So if you have some preconceived ideas about giving away all your stuff and living like a monk, this video will open your eyes to how easy it is to start your own minimalist lifestyle journey.
March 25, 2022
What an ADHD Coach does that a regular life coach doesn't do
An ADHD life coach, as long as they have ICF accredited training, is equipped to coach anyone, just like a regular life coach. However, they also go through additional training around ADHD symptoms and solutions so they have an additional layer of expertise that a general life coach won't have. Should you only work with an ADHD coach if you have ADHD? In this video I'll cover that, and more. Want to work with a certified ADHD life coach? Start here: https://itsadhdfriendly.com/coaching/
March 18, 2022
Plan Your Week The ADHD-friendly Way
ADHD can make weekly and monthly planning a freaking nightmare! But in this podcast I'm sharing a system I've developed that works amazing for me and my ADHD brain using Google Calendar and Notion. Watch the video here. As an ADHDer, I have to have a process that's both simple and FUN so that I'll keep it up. This process that I'm sharing in today's video has kept me on the ball so much in 2022! Notion and Google Calendar are easy and free to use. Together they make planning my entire life, easy + ADHD Friendly.
March 11, 2022
ADHD BURNOUT | Why does this keep happening?
Yes, ADHD burnout is thing. It's actually a BIG thing and if you've ever felt like you always seem to end up here, then you're not alone. Burnout is cyclical and unless you're aware of how it starts, you'll never get past it. In today's video I'm talking about WHY ADHD brains get burned out, how it's different than typical brains and most importantly HOW to stop the cycle of burnout! If this video resonates with you, and you'd like support creating stratgies for solving your own burnout cycle, then consider working with me as your coach. I work with adult women with ADHD and the "ADD-ish". Learn more about ADHD Life Coaching here: https://itsadhdfriendly.com/coaching/ Say hi on Instagram: https://instagram.com/itsadhdfriendly ADHD, ADULT ADHD, ADHD for women, ADHD coaching, burnout
March 04, 2022
3 ADHD Things that are SAVING me right now.
If you’re feeling a little frazzled, anxious or bummed out lately, i truly hope the resources and ideas I share today will help you. You see, I’ve been feeling that way lately and thanks to coaching and self-discovery, I have a lot more self-awareness around knowing when I’m getting into a funk and finding ways to get myself out of it. So these are random, simple and doable ideas that just help me stay out of that funky space, and I hope they give you some inspiration to improve your life in some way this week. Click here to grab the Notion Template I created Click here to join me on IG Click here to find me on Youtube!
February 26, 2022
ADHD-Friendly "Messy Minimalism" | The Life Changing Magic of Wanting Less
I'm so passionate about the topic of minimalism, particularly for ADHDer's because "stuff" can often be our worst distractor. Spending and consuming are also impulsive activities for people with ADHD, and I know quite well how this can cause anxiety and a lot of issues in your financial life. today I'm sharing my road to minimalism which is kinda messy, but it works for my brain. Since adopting this process and mindset I've turned my financial situation around, and I'm not FIRE (which you can learn about on another podcast). Enjoy!
February 18, 2022
Your ADHD Self-Care Practice: It's not a mani/pedi
Click here to snag the self-care list! Click here to get coached on your self-care routine. If you are woman juggling career, family and life, then you know how hard it is to fit self-care into your daily routine. Often, it gets put to the bottom of your todo list. If you’re a woman with ADHD, we often just forget to take care of ourselves and you know what? That only exasperates our symptoms. In fact, if a neurotypical person goes two days without a proper sleep, they can present the same symptoms as someone with ADHD. So imagine how that impacts us! This week, I’m talking all things self care, because this is the month of love, and we could all use a little more loving on ourselves. #ADHD #ADHD Women #ADHD COACH #LifeCoach
February 11, 2022
ADHD + Financial Freedom - The life changing magic of saying "FU"
I'm not typically one for money management tips, but this one is a must-know for ADHD peeps. We NEED freedom and flexibility in our lives to focus on our strengths and create boundaries around things like jobs and people that aren't good for us. Discovering this ADHD money management tip changed the game for me, and I hope that it does for you, too. Because you're amazing, and you're worth the effort. Here's a few resources that will help you understand FIRE in more detail: The Tim Ferris Podcast: https://tim.blog/2017/02/13/mr-money-mustache/ Mr Money Mustache Blog: https://www.mrmoneymustache.com/ JL Collins blog: https://jlcollinsnh.com/ Two of my favorite money reads: Quit like a Millionaire : https://amzn.to/3g6OJLF The simple path to wealth: https://amzn.to/3octn3Y And last but not least, why I came full circle and gave up on the FIRE movement: https://itsadhdfriendly.com/adhd-fire-movement/
February 05, 2022
Why We Get Bored and Quit
ADHD job switching is a BIG deal in our community. Not because we switch jobs so much, but because there's a lot of shame around it. I think it's time to ditch the guilt about switching jobs when you have ADHD. In this video I talk about WHY we switch jobs so much and what we can do to not only embrace this part of ourselves, but also find ways to choose our next jobs more strategically. Want some help with your job switching strategy? Let's work together: https://itsadhdfriendly.com/coaching/ Want more on this topic? Check out the blog post: https://itsadhdfriendly.com/adhd-quitting
January 29, 2022
How to Make ADHD a Superpower at Work | Entrepreneurship, Productivity + ADHD
Is ADHD an Entrepreneurial Superpower? Oh heck ya it is! In this episode I share 3 tips for moving from distraction to action by levering the power of your brain to get focused on what you want and take consistent action in your business. Want 1-1 support with moving from distraction to action in your biz? I help ADHD (and the ADD-ish) entrepreneurs build businesses they LOVE! Click here to learn more.
January 22, 2022
How to Focus Your Mind on What You REALLY Want
How long have you been dreaming about starting that project or business? Years maybe? Well, you're in luck because today, I'm walking you though a 5-step process for getting started on your juiciest goal and completing it - even if you're someone who isn't great at follow through (like me). CLICK HERE to get the resources mentioned in this podcast. #ADHD #ADHDcoach #AdultADHD #lifecoaching #goalsetting
January 15, 2022
Top Recommendations for Creating the BEST Year EVER!
Get the links to my recommended sources here. Find out more about my coaching packages here. Whether you have ADHD or not, these recommendations will help you live your healthiest, wealthiest, happiest year in 2022. These are my top recommendations across fitness, food, content and thoughtful ideas for creating an amazing year for yourself.
January 08, 2022
Plot Twist: Welcome to It's The ADHD-Friendly Podcast!
Wait, what? What happened to the Fit Habit? I explain everything in this short podcast. If you're a Fit Habit listener, you're still welcome here, but going forward, we're shifting focus to serve women with ADHD brains. I hope you'll stay with us! Join me on Instagram Join me on Youtube Get on my mailing List
January 03, 2022
How to set goals you'll actually stick with!
Links Google Spreadsheet Goal Template Needs Assessment Get coached through this process Read the blog post Watch the Youtube video Visit me on Instagram We all know how easy it is to set a bunch of goal and then never follow through on them, whether you have ADHD or not. But how awesome would your life be if you could actually follow-through on your juiciest goals? Wouldn't it be incredible to feel that sense of accomplishment? Today I'm sharing a fail-proof system that will help you get super clear on your goals, and set up the structure and accountability you NEED to follow through. Get ready - this is a juicy one!
January 02, 2022
A fun process for dissecting 2021, so you can make next year, your best year
Grab a cup of tea or glass of wine and sit down with me to review your year. In this podcast we're diving deep into how we spent 2021 so we know exactly how to plan for the best possible year ahead. We're talking all things energy-enhancing, getting clear on what worked for us (and what didn't), and pulling it all together into a fun one-word theme for the year ahead. Click here to explore 1 on 1 coaching with me. Click here for the Needs Assessment Click here to join me on Instagram
December 29, 2021
From Burnout to Boundaries - How Knowing What You Want + Need Will Bring You Peace
Are you feeling burned out and overwhelmed? You're not alone. So many of my clients end up here, mostly because they aren't creating boundaries to protect their energy and focus. Instead of going after what they want, or getting their own needs met, they are catering to the wants and needs of others. Sound familiar? In this episode I'll teach you how to change that dynamic. Click here to take the needs analysis now Click here to read the blog post
December 08, 2021
How to motivate yourself to workout
Are you avoiding working out because you believe it's going to be boring, hard or painful? These are all stories and choices. You can chose to believe working out will make you feel amazing (and it will), or you can choose to believe it will be absolutely terrible. In this episode I break down the logic behind how we sabotage our workouts by assuming it's going to be THE WORST THING EVER, when in fact, it doesn't have to be! Want to get coached by me? Get the details right here. Want to connect? Let's meet on Instagram. Want fitness and health inspiration? Check out The Fit Habit.
December 05, 2021
What does self-care look like after 40?
Self-care has become a commodity to sell everything from bubble bath to botox. But what is it really? And how do we think about it once we hit our 40s and 50s? Today we're talking broadly about self-care and the things that really matter at this stage of life. Join me on Instagram to keep the conversation going. Visit The Fit Habit for more inspiration and guidance on getting fit over 40.
September 19, 2021
Values + Character Strengths - The Secret Sauce for Success
One of the best ways to discover who you are is to test your character strengths and values. Once you know this about yourself you can intentionally move toward greater authenticity, alignment and true happiness in your life. This is a powerful tool for all people, but especially for those of us with adult ADHD. With your level of hyperfocus, if you can determine what lights you up, you can become unstoppable. For the resources listed in this episode, click here
September 12, 2021
The BEST Yoga + Barre workouts for women over 40.
Do you love a good mat-based workout? Whether it's barre, yoga or just body strength exercises, mat-based, bare-foot workouts are ideal for those of us who don't want to use a lot of equipment or need a lot of space to get a great workout in. If that's you, then you're going to love today's episode. I review the benefits of mat-based workouts and provide a list of my favorite go-to's for barre, yoga and yoga sculpt. All the resources listed in this episode can be found here. Want more wellness tips for living a fit life after 40? Join me on Instagram.
August 28, 2021
Self Care Practices for Women with Burnout, Anxiety or ADHD
Are you running around taking care of everyone but yourself? Do you find that mani/pedis and bubble baths are just not enough to give you that sense of well being you crave? Today I'm talking through the critical self-care routines that I've developed for myself and recommend to my clients to live a happy, healthy and present life. They may take a while to incorporate, but lean into what works for you. Take was resonates with you the most and start there. Find a downloadable list of these self-care practices on The Fit Habit (click here). Connect with me on Instagram and say hi!
August 22, 2021
Is it ADHD? How symptoms show up in adult women.
If you've come out of the last 16 months feeling like your brain is toast and you now can't focus on anything, it's pretty understandable. A lot of us feel that way. But is it ADHD? Maybe. Or maybe it's anxiety, depression or PTSD. Today I'm sharing some of the ways ADHD show up in adult women. If it sounds like you, it might be worth exploring with a professional. For resources mentioned in this podcast, click here.
August 08, 2021
My ADHD Diagnosis and How Fitness Saved My Life
A few months ago, I was diagnosed with ADHD. It has been a life-changing eye-opener for me in so many ways, including how my fit habits actually saved me from a life of chaos. I think this is a must-listen for anyone who feels distracted and unfocused. you may not have ADHD, but there are ways to focus your brain to get after what you want. If you want to learn more about my diagnosis journey, you can head here. To learn more about ADHD and how to THRIVE with a distracted brain, follow me on Instagram.
July 31, 2021
How to train your brain to ACTUALLY Love Yourself
Believe it or not, this is one of the top searched questions on Pinterest right now. Maybe it's sad that we're searching for ways to love ourselves, or maybe it's a step in the right direction, but I would argue that we're thinking about self-love the wrong way. If you want to learn how to train your brain to "love yourself", listen in! BTW - the podcast I mention in this discussion is EP. 117: ADHD and How to Control Rumination, RSD and Depressive Thoughts by Tracy Otsuka, the Host of ADHD for Smart Ass Women. Want to connect? Join me over at The Fit Habit or connect with me on Instagram.
April 02, 2021
Lifestyle vs Weight Loss Diets
There's a huge difference between eating for improved health vs weight loss. In this episode I cover how to select the right diet for your goals and lifestyle. Sign up for my new program, Macros Made Easy - Eat what you want, get the results you crave.
March 07, 2021
Accountability, Follow Through & Adult ADHD
Accountability and follow through has always been challenging for me. Recently, I found out I have ADHD and it explains a lot about my struggle with consistency and getting things done. Can you relate? Whether or not you suffer from ADHD, you may find some of the resources I share helpful. If you suspect you might have ADHD, here's a great book recommendation: ADHD 2.0 by Edward M. Hallowell M.D. (Author), John J. Ratey M.D. (Author) If you want more accountability for fitness and nutrition, consider joining my online accountability group just for women.
February 28, 2021
How to Get Crazy Fit at Home [Part 2: Cardio Edition]
Last we we talked all things home workouts and how to build a home gym that will help you get the results you want in as little time as possible. This week, we're talking cardio - how to use it for fat loss and what kind of results you can expect from it. I also walk through recommendations for home cardio equipment - what's worth investing in and what's not. To get a free 14 day trial of Beachbody on Demand, click here. Join me on Instagram to keep the home fitness conversations going!
February 21, 2021
How to Get Crazy Fit From Home (Part 1)
For all the equipment mentioned in todays podcast, click here. To get a free 14 day trial of Beachbody on Demand, click here. How to get fit from home using minimal equipment. That's the topic of today's post. This is a 2-part series where I break down exactly what equipment to purchase and what to do with it to get AMAZING results, especially for women over 40. It doesn't matter whether you're a beginner or already fit, you can improve your results and maintain amazing shape without the cost, hassle and risk of a gym. Join me on Instagram to keep the home fitness conversations going!
February 14, 2021
What are you aiming at?
I'm back with another episode and today we're talking about how to aim toward a vision and why you should stop comparing your progress against anybody but yourself. Listen in if you want to learn how to find direction in your life and move yourself toward it. I also provide a personal update at the end of the episode, so listen through to the end if you want the behind-the-scenes scoop. Want to try Beachbody for 14 days for free? Sign up here. Then let's hang out on Instagram.
February 08, 2021
Is your life a collection of half commitments?
What are you half committed to? It’s normal to have some, but saying yes to everything will make you half committed to your entire life. Inspired by a Zen Habits article: https://zenhabits.net/the-heartbreaking-effects-of-being-only-partly-committed-to-most-things/
March 10, 2020
Ep: 22 How to avoid a midlife crisis
I'm hearing a lot of women my age complaining that they're going through a midlife crisis. While I agree that aging can be a little intimidating, it doesn't have to be traumatic. There's one thing I do that helps me stay inspired to try new things and keep growing as a person - find people older than me that are doing amazing things!! Here's a few of my favorite peeps! Helen Fritsch Becca Looney Jan McCarthy There are so many more that I can't wait to get on the podcast! Try Beachbody on Demand Free for 14 days and get in your best shape ever from home!
January 24, 2020
Ep 21: 7 Steps to Lasting Weight Loss & Longevity in January
Ladies, whether you're looking to lose weight or just feel better and live a better quality of life in 2020, these habits will get you there. Today I share the top habits to cultivate in the new year, along with tactical steps you can take to implement them. Want to do a Barre workout with me in January? Click here to learn more. It's not too late to join. Want more great wellness and weight loss ideas? Head to The Fit Habit today and be sure to connect with me on Instagram, too!
January 04, 2020
Bonus Episode: Winning in 2020 with this goal planning method
Sharing a method of goal planning that goes beyond just writing them down and wishing for the best. Also sharing specific tactics to make this the year you lose the extra pounds and start looking and feeling your very best. Want to join my online fitness bootcamp? Click here.
December 20, 2019
Ep: 20 Your brain vs. your goals: how to stop sabotaging yourself
Your brain will do anything to keep you safe (and alive), including telling you self-sabotaging stories that make you give up on yourself over and over. If you want to stop this from happening again, this podcast will give you the tools to do it. Visit me at www.thefithabit.com for more helpful tools for getting fit and well after 40!
December 15, 2019
Ep: 19 How to be more intentional this December (links in show notes)
December is typically the busiest month of the year for most of us. If you want to spend your time more intentionally, I invite you to join me in a 31 day challenge where we'll plan our top three intentions for every day, and then check in on the platform daily when we've completed them. Join the challenge here. Interested in learning more about Beachbody on Demand? It's the app I use DAILY to stay in great shape. It's fun, affordable and it travels with me everywhere I go (so no excuses!). learn more about Beachbody on Demand right here.
December 15, 2019
No more goals
If you write down the same goals every year and never reach them, you need to hear this. Also - here's the link to the free Beachbody on Demand trial - enjoy!
November 05, 2019
Swapping Burnout to Best Self Stories
Listen in as Michelle from Purpose, Passion and Burnout and I share our personal journeys from burnout to becoming better versions of ourselves. It's amazing to me how similar our experiences were. Perhaps our stories might resonate and help you climb out of a bad situation as well. Visit me at www.thefithabit.com and join me on Instagram. Visit michelle on Instagram.
October 27, 2019
Ep 16: The one thing that will make you happier right now
We simply can't be happy all of the time (although a 24/7 state of peace is possible), however, we can make ourselves happier during moments of stress, burnout and anxiety, by doing this one thing differently. Connect with me on Instagram and head to my website for more support on burnout, wellness and weight loss, specifically for women over 40.
October 20, 2019
Ep 15: The power of self acceptance and how I resolved limiting beliefs
When it comes to being your best self, your ability to accept yourself is critical. For without self-acceptance, we live in shame and shame breeds limitation, fear and insecurity. The minute you can accept who you are, warts and all, is the moment your innocence and pure joy for life can resume. Listen this week as I talk about how I built my own self-acceptance and let go of so many limiting beliefs! Show Notes Train with me
October 05, 2019
Episode 14: The one thing holding you back from success & change
There's one thing that many of us lack. It's so common we barely even notice it, and yet - it permeates our lives and sabotages everything we do. The good news, is that once you can identify it - it's fixable! Want a list of the podcasts I talked about? Click here To your health, Caren
September 29, 2019
Episode 13: Personal leadership
How are you participating in the design of your own life? Do you know where you're going or what you're aiming for? For those of us who have experienced burnout, we often feel as though we're rudderless. As though we are scrambling to stay afloat, but without a clear line of sight to our shore. If that's you - it's time to get clear about your values and your vision for your life. These journal prompts will help you think through what's important to you and what's not. From there, it's time to lead yourself out of burnout and into the best vision you can muster for your life. Start here.
September 17, 2019
Episode 12: Burnout + Not Feeling Enough
What's driving your sense of burnout? Very often we drive ourselves to hard because we don't feel like we're enough. Today we unpack that idea and I provide some helpful tools for getting past your own self-destructive thought patterns. INTERESTED IN MY COACHING OFFER? Click here for details.
September 04, 2019
Episode 11: Rushing & Burnout
When rushing becomes a way of life it can create burnout or at the very least, aggravate an already stressful situation. If this sounds like you - this episode will help. Connect with me on Instagram.
August 27, 2019
Episode 10: breaking the cycle of stress
Stress is cyclical and the aftermath of a stressful event won't settle down until you make a point to reassure yourself that the threat is behind you. Here's how to do it. Visit the blog at www.thefithabit.co Connect with me on Instagram at @carenmagill
August 23, 2019
Episode 9: The Role You Play In Your Own Burnout
Hiya! THis week I'm sharing some truth about how we contribute to our own burnout. By understanding how we exasperate our own thoughts, feelings and results, we can start to make subtle (or drastic) changes to take more control of our emotional health and ability to create a better life for ourselves. We've got this! For more info and journal prompts, please head to www.TheFitHabit.com Connect with me on Instagram!
August 11, 2019
Episode 8: the difference between knowing and doing.
If you're not reaching your health and fitness goals, it has less to do with something you don't yet know and more to do with what's holding you back from what you know you "should" be doing. Let's dig into that. Visit me at www.thefithabit.com Connect with me on Instagram.
August 04, 2019
Episode 7: What you believe, is.
Who you are and the quality of your life and health can all be traced back to your beliefs. In this podcast I share how you can use that truth to your advantage to live your best life.
July 28, 2019
Episode 6: Cortisol & your unexplained belly fat
Gaining weight around your back or mid-section but not sure why? I've got an answer that you may not have considered and it's absolutely fixable. For show notes and links to the recommended book, click here.
July 25, 2019
Episode 5: EFT: how to heal past hurts and limiting beliefs
Emotional Freedom Technique (aka EFT or "tapping") is an effective way to help heal past hurts, traumas and get past limiting beliefs that hold you back from living your best life. To get the show notes and a list of all my resources, click here.
July 08, 2019
Ep 4: How to Overcome Resistance and Get What You Want
Grab Your Future Self Journal Prompts Here. Connect With Me on Instagram here. Head over the website here Show Notes: DESIRE IS A FUNNY THING. It directs our intentions and actions, but it also comes with a ton of baggage. We desire things/people/experiences and therefore we attach an expectation to the actions we take to get what we want. We desire a strong, fit body so we work out regularly and eat well and therefore should expect a brilliant physique to appear. But maybe it doesn’t. Then we get upset. We push harder We workout more We restrict more The more we push, restrict and workout, the less progress we see. But why? Because progress can’t happen when it’s up against powerful resistance. —> progress —> |
June 29, 2019
Ep: 3 | Passion Burnout: When your dreams take you down
Got a passion project or side hustle that's burning you out? Knowing when to step back, reevaluate what you're doing and making an effort to change course can make the WORLD of difference to your time, energy and wellbeing. Click here to find out how.
June 23, 2019
Ep 2: Future self journaling
Manifest or change anything you want about yourself in 30 days with intentional journaling. Want to learn exactly how to future self journal? Click here for journal prompts. Future Self Journaling Resources This is my journal write in. Use any note book you like, but I think your future self deserves a pretty book to come to life in. Read more about Dr. Joe Dispenza’s work on developing the future self Grab Julia Cameron’s widely celebrated book The Artist's Way (hint: it’s not just for artists, it’s for anyone who want to get to know themselves better). Read more about the psychological and physical benefits of journaling Learn how I used future self journaling to help heal from burnout
June 16, 2019
Ep. 1: Tell-tale signs of burnout and how to fix it.
Signs of burnout, how it impacts us and what we can do to prevent it
June 10, 2019
Mental Blocks Be Gone: Become the "Doer" that Actually Makes Change Happen
Very often we excuse ourselves from achieving what it is we want for ourselves because the cards aren't stacked in our favor. The gym is too far away, so I didn't work out. She doesn't work full time, so of course, she's fit and I'm not. I don't have time to take care of myself, I have a job and a family. If I didn't have to work full time, I'd kick ass at being a professional blogger. I can't get a better job because I don't have a college degree. But let's say you suddenly had the time Saturday afternoon to go to the gym. Would you go? Imagine you could wake up an hour before your family and do an hour of writing before everyone else gets up. Would you do it? Have you tried everything you can possibly do to get a better job? Everything? Here's a truth I want you to think about for a moment... it doesn’t matter how smart, capable, educated or advantaged you are, it’s the doers that get ahead. In 2018, I'm dedicating the entire year to the pursuit of getting you past your aversion to being a "doer". From the big picture vision of where you want to go to the tiny, detailed tasks you need to do to get there, I will help you get yourself to a point of execution. To get you started, here are a few ideas to chew on. Make sure your mental blocks aren't actually just a lack of desire. I've mentioned this before that very often we don't do what we need to do because we don't actually want to pay the price of achieving our goals. Sure, I'd love rock hard abs, but I'm not willing to give up what I know I have to sacrifice, just for a leaner midsection. It's just not worth it for me. Make sure you're thinking through the small stuff, not just the big picture. Yes, it's great to be a big thinker and have a strong, clear vision of where you want to go, but do you actually know what you need to do on a daily basis to get there? I think this is where a lot of us get hung up. It's the how of execution that's not clear. When you feel yourself spinning your wheels and going nowhere really fast, that's why. Break down your big goals into smaller ones and write down your steps in the form of daily tasks. This is a MUST DO for big thinkers. Manage your time like a boss. Yes, I have plans to get blog posts up at least twice a week, but life gets in the way. You probably feel the same about getting to the gym or the salad you didn't eat for lunch any day this week (hmmm?). You have to prioritize and plan my friend. Hard stuff never happens by accident. It's always 100% intentional and planned. Let some stuff go for 90 days. In order to succeed at the point above, you're going to have to say no to some things, but not forever. You can have what you want, but not all at once. Decide what you want in the next 90 days and commit fully to making it happen. This will not only get you results, it will also help build confidence to make more results happen. Bite off less than you can chew. For once, please don't try to be a superhero and make outlandish commitments that you can't possibly follow through on. This year, why not commit to not disappointing yourself? We do this SO often, we rarely notice it. Imagine your inner child (or in my case, inner old lady) is counting on you to do what you say you're going to do. Do you really want to look that person in the eye and say - "sorry, you just weren't important enough"? More to come, but give these ideas some consideration this week. You are 100% worth the effort. Want help reaching your fitness goals? I offer affordable, action-driven fitness training online that will help you crush your fit goals and your new year. Find out more right here. [bctt tweet="Hard stuff never happens by accident. It's always 100% intentional and planned. " username="@fundinghappy"] Beautiful Photography by Archer Inspired
January 05, 2018
The Magic of Changing Slowly
“Resistance is proportionate to the size and speed of the change, not to whether the change is a favorable or unfavorable one.” ~ George Leonard Said another way, the more you try to change all at once, the faster and harder you will fail at all of it. When it comes to behavior change, less is more. As a fitness coach, I think this is possibly the most critical message I can convey to any client. Just like our bodies have a set point weight that it’s comfortable at (whether this is a point you desire or not), your mind has a similar comfort level. And since your mind drives your behaviors and behaviors determine things like health outcomes, it’s fair to say that fitness and weight loss is all in your head. So with this in mind (no pun intended), and armed with the knowledge that less is more, how will you now go about getting to your desired fitness and health goal? The right answer is - as slowly as humanly possible. This may not be the answer you’re looking for. It will not help you lose 10 lbs in 3 days, but it’s the truth and once you're ready to accept it, it’s going to get you where you want to go. Slow and steady is the only way to lose this weight race. Now, you might be thinking that this is not the case with the transformation stories that you hear about on Biggest Loser or the latest diet program that you’ve been investigating, but guess what you don’t see? The after-after picture. That’s the picture that’s taken 6 to 12 months after the first “after” picture where said transformation has magically transformed back to it’s “before” shape. I encourage you to Google what happens to the Biggest Loser contestants after they leave the show. It’s sad. The irony is that weight loss can be the easiest thing to do in the world if you tackle it at the slowest possible pace and focus on changing one tiny little behavior at a time. What do I mean by tiny? Habit 1 - instead of 2 teaspoons of sugar in your coffee, do one teaspoon of sugar and one sachet of stevia. Repeat for 2 weeks or until taste becomes normal for you. Then replace the other teaspoon of sugar with stevia as well. Habit 2 - instead of having a coffee and a snack at 2 pm every day, have a chocolate superfood smoothie. It will keep you fuller longer so you'll eat less at dinner and you still enjoy that sense of having an afternoon "treat". Habit 3 - when watching tv, take one commercial break to do 10 air squats. The following week, squat during 2 commercial breaks. Keep building on that habit every week. You see how small these behavior changes are? The key is that they are so small, you literally cannot get frustrated with them and quit (which is the primary reason we fail to reach our goals). Or at least, it’s really hard to fail. You might forget to do them, but if you set up some accountability and social support to keep them top of mind, that won’t happen. So think of some small, inconsequential behaviors that you know you can do without too much trouble and just work to make them habits. Then build on that. Just don't do too much all at once. Remember - resistance is proportional to the size and speed of the change, so less speed and less change = less resistance. So who’s with me on the path of least resistance? PS - if you want support and guidance like this for the whole year (which is plenty of time to work on building lean body behaviors), work with me in my private coaching group. The opportunity to work with me for the whole year, with at-home workouts, meal plans, coaching and accountability for $199 ends Feb 28th. Price goes up March 1st. Apply here.
February 12, 2017
How Your Environment Drives Your Success
I grew up with some pretty bad habits. Partying, smoking, not sleeping well and eating all the wrong things. It showed. I was over 200lbs until my early 20's when I finally did something about it. It wasn’t until I moved to California when I was 36 that my life really shifted. I found better social influences, I tried new sports, and I pushed myself out of my comfort zone, time and time again. That was the catalyst that I needed to go from party girl to sporty-spice. According to James Clear: Environment is the invisible hand that shapes human behavior. We tend to believe our habits are a product of our motivation, talent, and effort. Certainly, these qualities matter. But the surprising thing is, especially over a long time period, your personal characteristics tend to get overpowered by your environment. Bottom line, if you want to create a better environment for yourself, you have to make good behaviors more convenient, make bad behaviors less convenient and be consistent enough to make the good behaviors, habitual. Here are some ideas to consider with your own environmental setup. What can you do to make your good behaviors more accessible and the bad ones, more inconvenient?Get your groceries shipped to you by amazon fresh or similar. You’ll be less tempted to buy crap.Autoship things like supplements, meal replacement shakes etc. You'll know if you're slacking if theystart to pile up and you won't let that happen.Create a home gym (can do in a very small space)Make going to bed inviting. Wash your face and brush your teeth before you get too tired. Have aGREAT book on hand. Invest in the best bedding you can find.Sleep in your workout clothesMEAL PREP!!!!Have smoothies in the AMHard boil all the eggsAlways have a quest bar on handDon't keep wine in the house - buy bottles as you need themDon't center your vacations around loafing around and eating food. Center them around hiking, or exploring a new city or a spaWear workout clothes as much as possible - invest in cute stuffHave rules - no food on the couch, no carbs before noon, etc.Have a pair of walking shoes at your desk at work (and use them)Want more great tips on living a fit life? Come over to The Fit Habit and sign up for my weekly hit of awesome. It's typically 3 to 5 of my favorite recipes, workouts, athletic wear and more from around the web. See you there!
November 06, 2016
Focus & Balance (and why you need both for everything)
Most people that look at my life think I’m a total health nut. They’d say I’m not normal because I don’t eat bread or because I workout every day. They’d be mostly wrong though (okay, except maybe with the whole “normal” thing…)But I’m not a health and fitness freak. Not even close. Truth is, I just know exactly how much I can get away with in terms of indulgence, and still look good in a pair of skinny jeans (at the ripe old age of 46). And you know what? That ratio is about 20% wine and cheese (which I love and won’t ever give up) and 80% healthy stuff like morning runs and kale salads. But the key to this being totally doable and never a problem for me to sustain is that I like the 80% part (almost) as much as I like the wine and cheese! I’ve built my life so that the workouts I do, give me the right amount of energy and happiness while not draining my mojo (which is why I NEVER workout in a gym) #DreamKiller. Here’s the (very cliche) philosophy that seems to work really well for me - take an 80/20 approach to life. Give yourself that 20% room to enjoy your life and REALLY indulge, but do it consciously. Totally enjoy it. Be present with it. Really be there in that moment. Set yourself up with the other 80% to be routine, pleasant or at least neutral and definitely automated. Kinda like brushing your teeth.I fully believe that you HAVE to enjoy your life and all the rosé moments that come with it, even if you have health and fitness goals you’re trying to attain as well. There’s room for all of it, as long as you know exactly what works for you! Why are balance and focus so important? Because this journey to a healthier, stronger, more amazing you, never ends. It’s not a deadline that once you’ve achieved a certain body weight you can let it go. It has to be a part of your daily existence until you no longer exist. So make it enjoyable. Make it sustainable so that you never WANT to give it up. You can’t put your health on a deadline. You can’t have a goal that’s so rigid that if you don’t achieve it in a certain timeline that you’re just going to give it up and let yourself go. Living well doesn’t work that way! So how can you maintain focus and balance for yourself? Here are a few things that work for me. If you want the full list, you’re going to have to listen to the podcast (while you workout preferably! xo)Find things you LIKE to do. Don’t “white knuckle” your way through workouts you hate or foods you don’t enjoy. Ask yourself how you can make this experience more enjoyable and funFind people who inspire you to move forward when things get hard (because the will!)To be continued on the podcast….
July 24, 2016
The Power of Accountability: How to make yourself 70% more likely to achieve any goal.
In 2012 I asked myself what the heck had I gotten myself into when I signed up for a bikini competition. It was hands down the hardest thing I’ve ever accomplished, and the only reason I followed through was that I made myself accountable. Had I not taken that step - I would never have made it to the end. My willpower is just not that strong.Can you relate? Here’s an interesting tidbit - a study from Dominican University compared two groups of goal setters - one with accountability partners, and one group without. Turns out that 70% of the people who reported progress on their goals (daily) to their accountability partner, actually achieved them versus 35% who didn’t have accountability. That’s pretty significant.The secret to achieving goals is to set them so they are:Just outside your comfort zone (the sweet spot)Measurable and specific (have a date and a metric to achieveCompelling enough that you won't lose momentumWant to make sure you follow through? Then make sure you: Put yourself on the hook - be public, tell everyone.Put some skin in the game - invest $$ in your goal because we’re motivated not to squander money.Don’t promise to do things that you don’t think you’ll follow through with. It chips away at your own sense of self-worth.Know what your why is. What’s the driving you to accomplish this goal, and is it strong enough to carry you through hard times (because there will be hard times).Have a roadmap to get yourself where you need to go, but be willing to adjust your strategy if it’s not working.Goal setting is an important way to move you forward in life and kick you out of stagnant ruts. My online fitness groups help women achieve their weight loss and health goals by keeping them accountable, actionable and focused for a specific time period. Interested? Get the deets here. Got goals? Tell me about your Big Audacious Hairy Goal (BAHG) in the comments. Go ahead… put it out there!
July 10, 2016
Intermittent Fasting - The Easiest Formula For Fat Loss (for some)
Want more info on Intermittent Fasting? Head to the website for deets and links! If you’re holding down a corporate job, raising kids and generally trying to manage some semblance of a life, I trust you’re very busy. Probably too busy to prep meals, eat 4 to 6 times a day and hit the gym after work. Story of your life? I’ve got something you might find interesting! If you’ve never heard that term before, it’s basically decreasing the window of time that you eat in a day to typically 8 hours a day or less. You don’t necessarily eat less calories, you just eat them in a shorter period of time, perhaps say between noon and 8pm. So in that scenario, you wouldn’t skip breakfast, but you would hold off on eating it until lunch time. Then you could eat whatever you typically would, until you hit a hard stop at 8pm. (The timing of your window is entirely up to you.) This may sound very familiar to your typical habits. Or maybe this is something you did in the past, but changed that habit because consumer health experts insisted that breakfast is the most important meal of the day, so you started forcing yourself to eat before your left for work in the morning. Before I go on, I will say that for some, breakfast IS the most important meal of the day, and without it, they feel sluggish and tired. In his book, The 4 Hour Body, Tim Ferris recommends eating 30 grams of protein first thing in the morning to control leptin hormones (your internal hunger barometer) and Dr Sara Gottfried suggests it calm the adrenals. Even with intermittent fasting (IF) you can eat when you first wake up, but you better be all good with eating 5pm blue-haired dinner specials because you’ll be fasting pretty early on in the evening. But there is ample research to support not eating breakfast. Many health experts, including Mark Sisson of Mark’s Daily Apple, practice this approach and typically do their workouts in a fasted state as well, leading to a better fat-burning effect and greater human growth hormone production.How will intermittent fasting make you lose weight? Well, the short answer is that it improves hormone balance, insulin resistance and fat oxidation, but it also controls overall caloric intake because you just have less time to mindlessly graze without accounting for calories. If you want more scientific explanations to these points - Mark Sisson has pulled together a great deal of research here. If this is something you think would work for you, particularly if you’re not one to crave breakfast or find you’re too busy to eat 3 meals a day (with IF you can eat all your food in one meal, or spread it out however you like in your eating window), then it might be worth giving it a try. To be clear, I’m not an expert in this protocol, but here’s a great resource from a trusted source on the evidence-based approach to intermittent fasting from Precision Nutrition that I would highly recommend checking out. Just a few caveats before you head off on your fasting adventure. IF is not for everyone, and more particularly, it’s not always the best choice for women. It can cause hormonal fluctuations in some women which can lead to weight gain, instead of loss, and it’s also not advised if you’re pregnant, nursing or have a history of eating disorders. Clearly the downside of this practice is that you may push your hunger too far and end up in an uncontrollable binge which is obviously not the goal. However, if you’re someone that can ease through a good part of the day without eating, IF can also increase mental clarity and focus, free up a lunch hour to do other things, as well as being an awesome fat-burning technique.What are my thoughts on Intermittent Fasting? I’ve been experimenting with this protocol for the past few weeks, but I feel I need to give it a bit more time before I share my thoughts on the fat burning effectiveness, however I will say that I do find I can get more done in the morning and enjoy a more alert state of min
July 03, 2016
The Road To Awesome
Wow - this book really punched me in the gut! If you want some wisdom nuggets, listen to the podcast, but DO get the book as well. It was life changing! Jon really made me aware of a few important areas where I’m playing average (and shouldn’t be). Areas where I could be doing SO much more, but I’m not either out of fear of judgement or perhaps even fear of success (yes, this is a thing). That said, I don’t think it’s critical or even possible to play “awesome” in all areas of your life, because only the truly important things need your absolute attention. The rest can be average (or below average if you can tolerate it). Certainly for me, that’s my house cleaning and I’m a-okay with that. I have a maid that comes bi-weekly to get the place back into shape and I’m happy to let it go to ruins in the meantime. My focus is too important to think about toilet bowls and dust bunnies. Food for thought, but meanwhile, I’ve got a bunch of great notes from the book on my blog. Go check it out!
June 19, 2016
Slowing Down Pays Off - Yoga, Happiness and Staying Fit When You're Sick
A cold and an injury forced me to slow down and limit my workouts to yoga and walking. What I wasn’t expecting was the increased happiness and continued leanness that new routine delivered. Some of my favorite online yoga classes: Ali Kamenova - some free classes and also a membership site. Very challenging classes and she has a unique style you may or may not love. YogaGlo - great line up of instructors and class levels. I think it’s $18 a month for a membership. Beachbody On Demand - LOTS of yoga classes as well as every form of workout from hiphop to weight lifting of varying lengths and levels (try P90x yoga classes). You can get a free 30 day trial for this platform and after that it’s $2.99 a week. Yoga Today - great classes and they do offer a free version every week. Membership is $15 per month. Get connected for more great info!
June 12, 2016
Just tell me what to eat!!!
“Just tell me what to eat” - a down and dirty discussion of what to eat and what to stay far away from. This is not a specific list of foods or a meal plan, but a breakdown of food recommendations that I gave to a busy friend who wanted to improve her diet without making an extra load of hours in the kitchen.
May 29, 2016
The Backstory & My Journey To Fitness (If I Can Do It, So Can You)
I'm here to educate and inspire you on your Monday morning commute to work. The first episode is about my story, why I'm here to serve you, and what you'll get from this podcast. Visit www.thefithabit.com to connect and please leave an honest review (and keep in mind, this is my first podcast ever, so please be nice :) Until next week.
May 23, 2016