Kickass Life Project

Inspired by the legendary Sassy Card—“A wise woman once said, ‘f** this sht,’ and lived happily ever after”, we’re tossing fairy tale nonsense to the curb and rewriting our own happily ever afters with badass boundaries!

In this episode, we're busting myths, dodging guilt trips, and flexing self-esteem like it’s leg day at the gym. If you’ve ever wished you could communicate like a boss, say “no” without breaking a sweat, or even tell diet culture to shove it, you’re in the right place.

Get ready for practical wisdom, hilarious real-life examples, and some hard truths—with plenty of sass to keep you on your toes.

But the real plot twist is about tuning in to what your own body is telling you (hint: ignoring those hunger signals or run-down vibes is soooo last season). We're flipping the script on boundaries with your body and working with it as your ultimate partner-in-crime.

Subscribe, buckle up, and let’s ride into your boundary-filled future together because... you’re still on; keep riding!

Mentioned in this episode:

I’m getting interviewed in this episode! Part Two of my convo with Alyssa from Alyssa Katelyn Coaching is where she turns the tables and asks me about peri-menopause. 💪✨

We chat about hormone replacement therapy, debunking outdated myths, and finding ways to celebrate the wild rollercoaster that is perimenopause (despite the hot flashes).🌡️👋

Curious about how to ride the hormonal waves like a pro? I’ve got insights that will flip your understanding of your body's transitions—think less fear, more power. We're talking strength training over calorie cutting, the magic of consistent eating, and why knowing your menstrual cycle phases is pure gold. 🔄💃

Let's be real: menopause has been akin to Voldemort in conversation—feared and unspoken. But we're here to change the narrative and redefine this stage of life. It's not the end; it's an revolution, a rebirth, and yes, it's time to celebrate it. 🎉

Did you know even elephants and orcas go through menopause? Exactly. There’s s much we don’t know and we need to get curious. 🐘🐋

Tune in to find out how the power of knowledge and a positive, (but not toxic) mindset can make this transition smoother—and dare we say—kickass. Buckle up, gorgeous souls. It’s going to be one transformative ride. 🔥

---

**P.S. correction: Elephants do not experience menopause, but Orcas and some species of whales do.**

Alyssa's freebie:

🎧 Hold onto your earbuds. Today’s episode is hotter than your morning coffee. You're getting a fly on the wall listen of a convo that spans generations— me, the Gen X'er heading into her peri-menopause years meets Gen Z Alyssa who's totally embracing her monthly cycle. We’re shaking up everything you thought you knew about cycle syncing and turning it into pure self-care magic.

Ever wonder why some days you’re conquering the world and others you’re binging Netflix in your comfiest PJs? Alyssa, from Alyssa Katelyn coaching, has cracked the code, and she’s here to spill the tea on how understanding your hormonal waves can transform you from “meh” to magnificent. This isn’t just another chat about “that time of the month” – it’s a masterclass in living life on your own terms, embracing self-compassion, and giving societal expectations a big ol' sassy side-eye.

Alyssa’s journey—from the ups and downs of birth control to discovering the power of cycle syncing—is her badass way of living the mantra of "F this bleep and living happily EVEN after". She’s sharing how syncing her life with her cycle turned her mornings into pure magic and her mindset into a powerhouse of positivity.

So whether you’re a Gen Xer heading into the next chapter of life or a Gen Zer just starting to figure it all out, Alyssa’s insights will hit home. Get ready to feel seen, heard, and totally empowered. This episode is bursting with practical tips, genuine laughs, and a whole lot of truth bombs.

Hit play, and let’s get this party started! 💖✨

Grab Alyssa's freebie:

Understanding Your Body and Mental Health Connection! If you’re just tuning in, make sure to catch part one (episode 52) for the full scoop. I’m your host Kate, and today we’re diving into how to keep that fitness motivation alive, even when life is unfair.

We’re talking about building trust with your body, understanding how your menstrual cycle affects your energy and workouts, and the challenges of perimenopause. Plus, I'm sharing tips on being flexible and kind to yourself, especially when dealing with things like depression, anxiety, ADHD, or even those nagging muscle and joint pains.

We'll also touch on how childhood trauma and toxic relationships can throw a wrench in your motivation, but don’t worry—I’ve got some great advice for setting boundaries and finding joy in movement. The aim here?

Embrace those imperfections, build up your confidence, and tailor a fitness plan that feels just right for you.

So, grab your headphones, get comfy, and let’s get into it!

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Alright, sleepyheads and night owls, listen up! In this episode, we're talking to sleep consultant, Rebekka Wall. If you've ever found yourself struggling to prioritize sleep or celebrated pulling an all-nighter like it's a badge of honour, you're not alone. But guess what? It's time to kick those bad habits to the curb and get our sleep game on point!

Rebekka doesn't just talk the talk; she’s all about practical, fun ways to master the art of snoozing. From holistic health tips to ninja-level sleep hygiene strategies, we've got you covered. We'll uncover the gritty details of how disrupted sleep can wreak havoc on your focus, energy, mood, and even relationships. Plus, you’ll get the scoop on how to handle those external sleep saboteurs like parenthood and menopause.

Prepare yourself for some serious sleep wisdom—think magnesium magic, brain dumps, restorative yoga, and just the right amount of sass. 🌙✨ And don’t worry, we're keeping it real with Rebekka's golden rule: Yes, you CAN sleep well and still have fun. Now, isn't that a dream come true?

So grab your cozy blanket, hit play, and let’s get this sleep party started. You'll never look at your bedroom (or bedtime) the same way again. Tune in now and start living that kickass life, one restful night at a time! 🌛💤

Connect with Rebekka

If you've ever found yourself caught in that frustrating loop of caring too much or not giving a damn about your fitness goals, you're in the right place. Today, we're cutting through the noise and getting real about what you need to get yourself off the couch and workout.

Trust me, I know motivation can be as elusive as a spare treadmill on January first, but guess what? We're flipping the script! We'll start with three easy peasy must haves, and then dive into the Yerkes-Dodson Law to crack the code on balancing stress and workout performance.

Here’s where it gets juicy—I’m giving you four counterintuitive but totally life-changing skills to up your game. 

We'll dig into why you're skipping workouts and what problems they might be solving for you. Plus, I'll dish out some EFT tapping tricks that'll keep you grounded and zen, even on tough days. Oh and PS - no more beating yourself up or shaming yourself into action.

So, dumbbell up! We're about to shake off those motivational cobwebs, embrace the power of tiny steps, and get you back on track with a whole lot of kickassery (in a self-love way) Ready to dive in? Let's get this party started!

Resources mentioned in the episode:

Are you ready for a little magic minus the wands and fairy dust? Welcome to the Kickass Life Project, where today we're diving headfirst into the realm of the 'woo adjacent'. Get ready to roll up your sleeves and tap into something unconventional yet surprisingly scientific – EFT, or Emotional Freedom Technique, if you want to get all formal on us.

Today, we're stripping away the stigma and embracing the edge where hard science winks at energy work. It’s like emotional acupuncture without those pesky needles, and guess what? Your body's healing happy hour might just be a few taps away. Dubious? I love that about you. That's precisely why I've got some facts, figures, and a healthy dose of skepticism turned on its head.

Join me as we explore the wilds of your inner landscape, helping you bulldoze those emotional blockades affecting everything from your creativity to your confidence. Got worries about starting another health kick you’ll bail on by week's end? Tap that away, too! I’ll even let you in on the secret of how a setup statement transforms complaints into relief – all while keeping both feet firmly on the ground (and your eyes open).

So, whether you're seeking the symphony of a balanced mind, body, and spirit, or merely wanting to hush those midnight cookie cravings, this is the episode you can't afford to miss. Buckle up, – the Kickass Life Project is about to give you the playbook to feeling like a badass... science-approved! 🌟👊

Hit play and let’s get tapping!

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In this no-holds-barred episode, we're going to ditch those fairy tale fitness fantasies and delve into the nitty-gritty of how the fitness industry keeps us feeling like crap about ourselves.

Brace yourself as we peel back the layers and expose the manipulative tactics that have been lurking in the shadows. I'll be sharing insights on the correlations between toxic relationship tactics and those used in the fitness industry.

Get ready to have some "aha" moments as I shine a light on how these oppressive tactics might be affecting your own personal fitness journey.

We'll kick things off with a discussion on gaslighting, then talk about the insidious practice of hoop jumping and shifting goal posts.

But we won't stop there! We'll also dive into the damaging cycle of not-enoughness and how it keeps us trapped in a perpetual state of self-doubt and low self-worth.

And, of course, we're shining a spotlight on othering, isolating, and restricting — because, let's face it, they're all part of the toxic mix.

Last but not least, we'll tackle the dirty tactics of blame and shame. I'll shed light on how these destructive tactics are used to make us feel like we're the problem, all while perpetuating harmful, disordered eating habits and detrimental fitness practices.

Never fear! I won't leave you hanging amid the chaos. By the end of this episode, you'll walk away armed with knowledge and empowered with practical tips to reclaim your wellness journey. I'm not holding back in this one, so buckle up and get ready to kick those toxic tactics to the curb!

Grab your favourite beverage or put on your fav walking shoes and get ready for an episode that will leave you feeling sassy, sexy, and strong! Let's do this! 🌟

How is 2024 going? Have you set resolutions and dumped them? Have you set them and you're crushing them? Did you say F no to resolutions  'cause they don't work anyway? 

Fun fact... it turns out the study proving most people give up on resolutions within the first few weeks is a very dated study that was done with a very small sample size. More up to date studies suggest that 46% of people who set resolutions are actually sticking with it six months later! 

With that in mind, these are resolution and rebellion suggestions for 2024. Resolutions are the things I want to do more of. Rebellions are the things I want to do less of.

Let me know what you think of this list and what you would add.

Connect on Social:

Get ready to embrace the rollercoaster ride of puberty 2.0 (menopause) with this episode of the Kickass Life Project! We're diving deep into the uncharted waters of menopause. Brace yourself for some sassy yet relatable conversations that will leave you feeling empowered and ready to navigate this phase of life with confidence. We're tackling three common symptoms of menopause and exploring how they relate to fitness. Get ready to kickass and discover strategies to manage menopause like a boss. It's time to let go of the suffering and embrace the badassery of unlocking this next level of your life!

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On this episode of Kickass Life Project, we're looking at chat gpt and how it can help you create a fitness plan... but be careful... you don't know what you don't know! I've got a shocking experiment you can try with ghat gpt, google, or siri and the bias (aka sexism) built into the internet will shock you. When it comes to fitness, that leads to suggestions of lighter weights and higher reps for women's fitness plans. Spoiler alert: you can (and probably should) lift heavy things. We're also gonna talk about some of the latest research around menopause and fitness and my new VIP day offer :) Tune in to gain insights into breaking through gender biases in search engines and AI assistants, and get tips on working out like a woman.

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AI calls this episode, Conversations with Yourself: An Exercise in Self-Love. I'm sharing my personal experiences with feeling gross in my body sometimes... even without any obvious reason. I'm gonna give you some tips and techniques for dealing with negative self-talk, including a roleplay exercise and writing with your non-dominant hand.

The importance of curiosity and meeting ourselves where we're at in order to truly change our mindset cannot be emphasized enough. "Meeting ourselves where we're at and understanding our own struggles can help us bridge the gap between two conflicting beliefs and truly change how we feel, rather than just saying words to try and convince ourselves."

[00:012:31] The Power of Curiosity: "If you want to help someone see a different point of view, you first have to at least try to understand theirs. And this is true whether you're talking to another person or talking to yourself. We do that with curiosity."

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On this episode of Kickass Life Project, we dive into the importance of awareness and curiosity when making changes in our lives, specifically in the areas of mindset and fitness. We also discuss the power of curiosity in working through judgment, and the importance of using the right tone of voice when questioning ourselves. I'm gonna share my personal experience with fear and racing (trail running and bears), and encourages you to understand what their body needs before attempting to change it. Tune in to learn more about the AC Squared methodology and how it can be used to achieve your goals.

Resources mentioned in this episode:

I am in love with this episode (even before I've finished recording it), because you are going to get access to my methodology for fitness and mental health. In simple terms, the answer to why everything fitness and mental health has felt so hard and the simple way to approach it that will hopefully blow your mind as much as it did mine.

I've called it the AC squared method and it start with a pyramid of needs where change is not the goal.

I've always believed that people don't often come to fitness just to change their body. They come to it because they want something in their life to feel different and they've been taught that changing their body is the way to achieve that.Myself and many others can promise, it is not. Change comes last and potentially more importantly, it is totally optional. You may opt to never work on that element... and that's ok.

Listen and enjoy :)

Resources mentioned in this episode:

How to stop the fantasy reel in your head of how much better life would be if you'd only XYZ-ed, the difference between short term regret and long term regret and how feeling regret doesn't necessarily mean you've made the wrong decision, and my fav 5 min method for getting over regrets and moving on! Bonus: How to prove to yourself that you are always doing your best :)

My goal for this episode is that you won't regret listening to it lol

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Something you'll need to know for this episode is that I'm a huge fan of the Hitchhiker's Guide to the Galaxy by Douglas Adams. This episode is the 42nd episode of the Kickass Life Project and if you are also a fan of the HGG, you'll know that 42 is famously the answer to the ultimate question "what is the meaning of life, the universe and everything?" 

We'll explore complete and utter randomness, rubbish, and a few nuggets of wisdom. There will be quotes galore plus 42 ways to make your next year EPIC. 

Things mentioned in this episode:

Gyms & fitness instructors will tell you that stretching = good things for your body. They will tell you that it is equally as important as cardio and weights. And yet... AND YET... where are the F*ing dedicated stretch spaces?!

Cardio machines, weight machines, bootcamp and spin class rooms... but no real estate set aside specifically for one of the most important aspects of fitness. Why not??!! Why the hypocrisy between telling us stretching matters but not giving it equal billing on the menu?

PS - I would love to be proven wrong about this stretching spaces rant, so please do send in your exceptions to the rule and please do leave a note in the suggestion box at your own gym if you find yourself listening and thinking, "OMG she's right and this is not ok"

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If you are someone who identifies as a woman, I am willing to bet that you've been given advice about having it all and then lived an experience of falling down the stress well, and that's been followed up with a lecture on how you really should be doing more self-care.

Self-care is packaged up as a cure for all and on top of everything else we are doing to 'have it all' like the good empowered modern women of the world, we end up feeling guilty because we aren't doing self care enough... or properly. Clearly... because if we were, then having it all would be blissful, not stressful.

Cue my incoming self-care rant.

Plus I'm gonna reveal something about stress that may save your life... and it isn't that you should avoid it.

Things mentioned in this episode:

5 reasons to exercise... that have nothing to do with body shape or size! Have a listen and let me know what do you think of my picks. Which of these appeals to you the most? What other benefits would you add to this list? 

If you came to the show notes looking for the answers, I'm not giving away the list here lol. If you came to the show notes looking for links to things I mentioned in the episode, here they are :)

KLP Guides and Journeys:

I wanted to do an episode on heartbreak and fitness and mental wellness because break ups...SUCK! When I get my heart broken, all the empowerment juice blows out of me like blender without a lid. In this episode you'll find 3 ways you might react to an unplanned break up and my top 3 tips for slapping a big ol' bandaid on each of those reactions. And then we'll talk about more serious things like attachment styles and how the way you feel about relationships might be influencing the way you approach your fitness and nutrition needs.

Plus, I announce my incentive for leaving a review for this podcast :)

Connect with Kickass Life Project on the socials:

A Q&A with Dr. Tamzin Morley - naturopathic doctor and all round amazing woman. We talk hormones, weight changes, hot flashes, sleep and so much more.

The first question I asked Dr. Tamzin was, "Why do you think this is such an important topic for women to be discussing and learning about?"

By the end of the interview, we have identified some beautiful reasons that honestly teared me up a little.

Ever wanted to know more about me, the host of Kickass Life Project, than you actually wanted? lol. I went outside of my comfort zone to spontaneously record this episode without planning. I found an article titles '50 Things Every Woman Needs To Do', and I went through them all to see how many I should put on my bucket list.

Want to see how many of these things you've already done? How many you might want to try? Listen along and keep track for yourself. I would LOVE to hear which ones you disagree with, which ones you have fun stories around, which ones you are committing to getting done soon.

Guides and Journeys mentioned:

Jenny Eden Berk is an Eating Psychology coach, Culinary Nutritionist and #1 best selling author of the book, The Body Image Blueprint. She helps sensitive and soulful women release chronic stress, restore body confidence, eat consciously and heal their relationship with food. You do not want to miss this fun interview where we discuss the common questions that come up when people start to eat mindfully and intuitively. 

Things like:

• What are the biggest stumbling blocks for people just getting started with
  intuitive eating?
• What’s the difference between mindful and intuitive eating?
• Why is it hard for me to stay consistent when it comes to a healthy/balanced relationship with food?
• How do I know I won’t binge if I try mindful/intuitive eating?
• What does Jenny consider a kickass life?

Connect with Jenny Eden Berk

Have you ever struggled to get your butt off the couch and exercise? I have!! Yesterday is a prime example. And the day before that. Motivation to workout is hard, even when you know it will feel good afterwards.

I don't actually have the stats but I'd make the wager it's #1 on the list of 'things people procrastinate about'.

Now overcoming procrastination is not my speciality but when it comes to doing procrastination, well I don't want to brag, but I'm a bit of a self taught expert!

So I've got a 6 idea formula I'm going to share today. Do this the next time you are procrastinating and you'll be able to procrastinate even longer. Joking. Let's see if we can make it easier to do the things you're putting off and get to the things you're looking forward to faster.

If you want to avoid procrastination and Get Shit Done

• Take a brain dump
• Have a procrastination purge
• Make a decision
• Create an action plan
• Deal with triggers
• Manage emotions

Stuff mentioned in this episode:

"I'm doing all the things - yoga, meditation, journaling - and it's not working; I'm still anxious all the time. What the FUK is wrong with me?!" Probably....nothing!  

Anxiety feels bad, but it is not an emotion; it's a physiological state. And there is a useful purpose to that physiological state. It's a smoke alarm. It's a check engine light flashing at us.

The anxiety might be there for a very good reason.

Trying to coping skills your way around an actual threat is like gaslighting yourself and your system. If coping skills are not working, potentially your brain is doing exactly what it is supposed to do by sounding the alarm

This doesn't mean you have to stay dis-regulated but we need to start by validating.

Validation can be the BEST coping skill. Using phrases like, "This makes sense" or "My feelings make sense."

Listen to this episode for ways to use movement as coping as well and why discharging the anxiety energy isn't enough... we also need to find safety.

(most of this is paraphrased from Britt Frank)

Sources:

Depression IS a protective state from an emotional storm. It might feel like you are slightly removed from the storm, watching it from the side lines or from above in disbelief, or maybe the best analogy is like you are in the eye of the storm and have nowhere to go without getting swept away and so you just don't move. Depression is shut down. Depression is conservation.

We're gonna talk about one of the reasons we might try to numb and two thoughts about numbing to help you forgive yourself. 

We're gonna talk about how depression proves your strength and bravery. 

I'm going to give you a mental exercise to prove you might have more control than it currently feels like and I'm going to give you some top tips for starting to exercise from a place of depression... and it usually involves doing LESS. 

Stuff mentioned in this episode:

Abortion is not about killing babies, but banning abortion is about killing women. (metaphorically and literally) Think about all the things women will not be doing while they are busy fighting for their reproductive rights? Think about all the things women won't be doing while they are busy raising children they couldn't afford or didn't want. Think about all the things women won't be doing while they are busy protecting themselves from men who will be angry that they are pregnant because it is going to screw up their lives somehow. If dieting is a political sedative for women, reproductive rights are a shock collar. If you control a woman's reproductive rights, you essentially control her life. This is NOT ok. I am going to go so far as to say that in some cases, this is legal murder of women. In some cases, this is a physical invasion, assault, and violation on a female body that is in the same arena as rape. This is NOT ok and I couldn't stay quiet. 

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Are you happy? Are you depressed? Are you angry, grieving, excited, motivated, tired, hungry, proud? Are there parts of your life that you feel are finally balanced and right where they should be? Are there aspects of that have been knocked off balance and you’re fighting to straighten out or have decided to give up on?

When we want to change we struggle, and when we don’t want to change, it sometimes feels like we don’t have a choice, but the only consistent thing in life, is that things WILL change. This episode is all about how we can understand change, and hopefully make it a tad easier.

Stuff mentioned in the episode

This is a fitness personality quiz I made up years ago to help people identify the ways they 'fail'. And failure is a good thing! Failure is part of our success. But I also give you some tweaks and 'do it now' tips so you can use those failures to your advantage. 

Blog

"For most of history, ‘anonymous’ was a woman”. ~ Virginia Wolfe

It is always interesting to me when I speak to the men in my life and most of them fully believe women do have equal rights and opportunities, but most of the women I know would say, “umm no, we aren’t there yet.”

Let's also touch on the idea of equality and question whether or not that is actually the goal. Equality is this idea that we all get the same thing and get treated the same way. Equity is the idea that we all get what we need. Justice is the idea that the cause of the inequity is addressed.

So this episode is all about equality, women, and a bunch of quotes to inspire and make you think :)

Journeys mentioned in the episode

The question that comes up so often around abusive relationships - "why don’t people just leave?"

There are actually two things I am going to talk about. I would not call them mirrors of each other, but parallel tracks. They are not the same thing, but they share similarities in regards to how we might live life. Those two things are fitness and mental wellness. (not a big shock, right?!)

I’m not gonna be giving you statistics  or scientific brain science  here… I’m gonna putting this in metaphorical terms.

This episode will be helpful whether you are someone on the outside looking in or the person on the inside. And I need to stress the zero judgement part. A) I’ve been the person in an abusive relationship, and B) regardless of the topic, we have statistical data that proves judgement leads to downward spirals but compassion leads to upward spirals. What I hope to achieve today is more compassion around this topic.

Journeys mentioned in the episode

There was a storybook I had as a child about a little dragon the size of a kitten. He visited a young boy who talked to him and played with him, but when the boy showed the dragon to his parents, they denied the dragon was there (because dragons obviously don’t really exist).

The dragon got bigger. The boy took the dragon with him to school and the teachers all claimed there was no such thing as dragons... and the dragon got bigger. Everyone who saw the dragon insisted it wasn’t really there because dragons don’t exist... and the dragon got huge.

This is a story about how to manage our emotions so they don't become huge dragons.

Links mentioned in this episode:

Useful may be the unsexiest way to describe this episode, but practical and useful is what it has going for it! 

We’re gonna dive into the fitness lingo and all the acronyms that, if you are new to working out in an intentional way, may seem like totally overwhelming gibberish. If you’re not new, I may surprise you with a few of these, (or not), but I still think you’ll get some new info from it because I’m also going to break down when each of these things is most likely to get you the best bang for your buck (if you are experiencing life in a female body that is)

Links mentioned in this episode:

Imagine a product that failed for the majority of people who used it, diminished your enjoyment of life, and blamed you for not being good enough instead of trying to improve the product. Would you buy that product? Would you buy multiple versions of that product in different styles and from different brands? 

If we replace the word product with 'diet' or 'fitness program' then the answer is probably yes, you already have. 

In this episode I'm going to give a scathing review of the manipulative tactics used by the fitness and diet industry AND give you a crash course doing the only thing you can do...improve the relationship with yourself. We're gonna do that using relationship techniques designed for couples.

This is an episode about abuse. It is not intended for children and may trigger uncomfortable emotions or painful memories. It is an important story, but please look after yourself first.

The purpose of today’s episode is not for me to give you answers, but to help you ask some questions. Questions, I think, we need to be asking as a society. I will tell you there is a mind blowing piece of the story at the very end so if you decide to listen, the essence of the story is in hearing the entire thing.

As always, this podcast is not a replacement for professional help or meant as advice for your life and PLEASE, reach out to someone qualified in your area if you need assistance of any kind.

Something useful to help with regulation after listening

This is a totally random episode! Ten sassy cards (aka: my favourite inspirational quotes and messages) and ten random stories that highlight each one. Tell me your favourite sassy card and I'll tell you how you can get a physical copy of that card. Welcome to 2022, everyone :) This is a great way to get some motivation for starting your year off thinking differently and getting different results.

Free 5 day undiet your life AND break up with toxic fitness challenge:

Dieting bad. Healthy eating good. But how do you separate the two? Isn't it healthy to watch what I eat and avoid junk food? Aren't I supposed to lose weight for health reasons? What if I told you the answer to was no... How would that change your life?

“Diet culture” refers to a set of beliefs that values thinness, appearance, and shape above health & well-being. It places importance on restricting calories, normalizes negative self-talk, and labels certain foods as “good” and “bad”.

Diet culture sounds like:

My thighs are huge

That milkshake has way too many calories!

You should not be eating that

I look fat in this dress

I need to go for a run after Thanksgiving dinner

I was so bad earlier; I had a hamburger and fries!

There is a better way. Are you ready to detox from dieting?

Listen to this episode and then join this:

Free 5 day undiet your life AND break up with toxic fitness challenge:

A pep talk podcast that will leave you feeling more hopeful, seeing things a little differently, or maybe, just maybe, believing everything will be ok. Plus practical, actionable things you can do to start feeling better when things don't seem ok. There's also a fun exercise to prove how strong your mind/body connection really is and the power you have over your own body just using your thoughts. 

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HRV improves with exercise. Improved HRV means improved vagal tone. It is like a beacon signal to our nervous system that we are ok, that we are safe, that we are capable. These are all things that light the way back to the ventral vagal beach.

Now I am not saying exercise is a magic cure for trauma, but it sure as heck is a useful tool. And it is a tool we can use to communicate from body to brain.

Please listen to episodes one through four to get full value from this one.

Courses I mentioned in the episode:

If you want a relationship that looks and feels like the most amazing thing on earth, you have to treat it like the most amazing thing on earth. This 5 part Polyvagal informed fitness mini series is all about the relationship you have with your body - what relationship is more important and amazing than that?

The key here is autonomy (choosing to vs having to). Part one, two and three of this mini series will help make sense of this episode

Courses I mentioned in the episode:

From a fitness perspective, all movement is the creation and then resolution of tension (or stress). Which kind leads nicely into something I said I’d talk about in the last episode - how to resolve the sympathetic energy in a way that doesn’t automatically drop you back down into dorsal.

This episode is about the movement that matches a sympathetic state, how to move around the ladder using fitness movement, and how to find cues of safety in a fitness setting so you can strengthen your vagal brake.

Part one and two of this mini series will help make sense of this episode

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What insights are you having about your own fitness? Let me know :)

If we are in a Dorsal Vagal state of energy conservation, in order to get back to ventral, we must pass through the sympathetic system. You’ll remember the sympathetic system is fight/flight energy - it’s mobilization. So if we add energy into dorsal, it pushes us up the ladder a bit.

Now some of you brilliant listeners might be thinking, “then why don’t we just force ourselves to go for a jog and be done with it?” Great question

There’s a few reasons slamming into cardio based exercise doesn’t usually turn out so well if you’re coming from a dorsal ventral state. This episode will talk about why that is and what to do instead.

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Do you know the name of the movie I quoted? Do you have examples of fitness prescribed for mental health? Let me know :)

“I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” - Maya Angelou

This really sums up what we are going to cover in the next few episodes on the Kickass Life Project podcast which is the long ago promised topic of Polyvaqal theory and Trauma Informed Fitness.

I have been using trauma informed fitness practices for 20 years - but without knowing what I was doing - trial and error - and I cannot tell you how validating it is to now be learning the science behind why it works - so you’ll forgive me when I get waaaay too excited over this stuff!!

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Do you know the name of the movie I quoted? Do you have examples of fitness prescribed for mental health? Let me know :)

I know what it's like to be lonely, worried, & fed up with trying. That's exactly why I created the DATE YOURSELF journey - to take you from discouraged & disenchanted to finally understanding how to make yourself fairytale happy. The Date Yourself Journey is a FREE and SECRET... one of the ways you can find it is by listening to this podcast. 

This episode will give you 5 dates you can take yourself on... NOT so you can love yourself enough for someone else to love you, but so you can remember how very worth it you already are!

Who knew these Automatic Negative Thoughts are not only running around in our heads, they are so common that mental health peeps around the world have named them all - like biologists have named whale species! From Zebra and Telescope ANTs to the Blaming and Shaming Twins, there is  a transfiguration formula for neutralizing them that doesn't involve forcing positive affirmations that feel like lies down your own throat. 

Links to Pretty PDFs

How to worry better. I’ve got 5 worry strategies I’m going to give you that you can apply to almost anything -  some of them will be applicable to big things, some of them will be applicable to little things. All worries are valid! All worries impact us.

You'll get ways to calm your body and disarm the alarm signals it is sending, plus ways to deal with worries that will free up your time, your brain space, and your ability to have more fun.

1. The Worry Date
2. Facing the Worst
3. Worry to the End
4. Worry Inflation
5. The Worry Interview
6. Bonus - The Astronaut Method

Victim and survivor are not a one way linear path. They exist on a sliding continuum within the same person... two labels that must exist together in order for either to exist.

Yet, we use the word survivor like we're putting someone on a pedestal and the the word victim like we're victim blaming... and it needs to stop. (IMO) I’m willing to bet that if the label of victim gets slapped on you, it doesn’t make you feel anything good - and that is EXACTLY the point!!

We think victim is a dirty word because we tag a fuck ton of negative crap onto it when it should just be a benign description.

IMAGINE if victim wasn’t a dirty word that made you want to deny any association with it?? What if accepting victim status didn’t automatically align you with negative personality traits? What if it was just like being called Canadian because you live in Canada or pregnant because you’re with child? 

What percentage of women in first world countries consider themselves beautiful? 4% What percentage of girls aged 7-10 think they should be thinner and are dieting? 50% Over the course of her entire life, what percentage of years does the average women spend obsessing about changing her life by changing her body? 31 freaking years

Body confidence seems to be this elusive thing women are spending a third of their lives looking for... and I'm not sure how many of them actually ever find it. This episode will give you some awesome 30 second steps for building your body confidence and some mind blowing stats and facts that will help you clear some space for self-compassion... instead of self-judgement. 

Resources mentioned:

We are going on a metaphorical journey to meet FUTURE YOU! Does that sound crazy? I promise it’s not. This would probably make an excellent walking pep talk, btw.

Whatever has happened up until now, whatever tools you’ve been working with and whatever skill level you’ve had, all these things have shaped and created present day you, and while present day you is NOT broken, chances are you are not operating at the highest possible version of yourself that you can imagine. Most of us operate at the lowest possible version of ourselves that we will accept. FUTURE YOU serves two functions - 1) it gives you the option of raising your own standards and 2) it lightens your load so that actually achieving those standards becomes possible.

If you've experienced trauma or abuse, counsellors will often suggest the use of a 'container' to hold thoughts, beliefs, memories, that you don't feel equipped or ready to deal with on your own. It is meant to be a temporary holding space so your brain doesn't feel constantly hijacked. FUTURE YOU is my version of 'container'. 

If you love this idea, leave a breadcrumb trail for others to follow by liking or sharing this episode. Have questions? DM or PM me through socials.

This is your self-intimacy pleasure plan. We’re doing discovery questions, exploration ideas, and comfort zone busting (including my own comfort zone). You already know the most important relationship you'll ever have is with yourself but most of us think about the mental or physical health side of that. I believe the love we have for our body is equally as important … and in this episode, I mean that literally!

Now I want to be clear that pleasure can be found everywhere in many different contexts, but this episode may not be appropriate for all listening audiences. This episode is unabashedly all about women’s sexual pleasure.

PS –  TMI will happen and this will get explicit, but the point of this episode is to normalize talking about women’s sexual pleasure. 

Links mentioned in the episode: