DGAF: Demand Growth Act Fearlessly
By Lauren Mayer and Jenna Lockhart
DGAF: Demand Growth Act FearlesslyJan 11, 2019
147: Lauren's Cancer Journey: The Beginning Stages & Becoming the True Observer
I, Lauren, am 33 years old with 2 boys (almost 6 and almost 2), I’m a wife, daughter, friend, and entrepreneur. and I am battling cancer. This episode walks you through the beginning stages of my journey - finding out my diagnosis, my treatment plan, and what’s been coming up for me throughout this process. I talk about how I’m becoming the true observer of myself and falling deeply in love with who I am.
Being diagnosed with cancer with 2 toddlers at home has been the biggest challenge I have ever had to face. When I found out the news I was crushed beyond words and so afraid of how my illness would affect all the people around me. I honestly wasn’t even thinking about the cancer in my body.
I was terrified I would traumatize my kids because now they have a mom who has cancer. My husband would have to basically turn into a single dad and handle so much of the responsibilities. Thankfully we have the most amazing grandparents in the world and my sister who is helping so much!
The thoughts in my head when I was first told I had an 8x13x11 mass in my chest were scary as hell…
What if I don't wake up tomorrow?
What if this cancer is not treatable?
What if I never see my kids and family again?
Am I going to lose my hair?
Am I going to feel super sick? And for how long?
Will I ever feel normal again?
My thoughts were dark and on repeat.
Once I received my diagnosis, a treatment plan, and all the support in the world I started experiencing more peace, even though most days are a challenge in one way or another. Even with that, I feel this overflow of love and abundance I can’t even put into words.
I am so freaking grateful I have done so much inner healing work up until this point because now I have all the tools I need to beat the shit out of this cancer and I feel this power deep in my veins.
If sharing my story can help one other person not feel alone, then I did my job. Cancer is very scary but it doesn’t have to be battled alone.
If you’re listening to this and struggling right now please know you have the inner strength to feel love, peace, joy, and abundance, and you can do this! I share my story with you in hopes to show you that all the answers you seek are within. If you’re ready to take the leap into healing this is your sign. We are here for you!
146: Mushroom Chat Live with Kiera, Lauren + Jenna
In this episode, we're sharing how we took an intentional psilocybin "trip" this past spring to activate subconscious recall and reparent our own inner child. We share in-depth experiences about what traumas came up for us, and we educate on the subconscious mind so you understand why this work works!
145: Welcome to Season 2!
We’re BACK, and we feel like completely different people. This episode is a life update - we talk about all the healing work we’ve done over the past year to really help us expand into the people we are today. So much has changed since we last recorded, and we’re so happy to be back on the mic! This episode is a preview of what’s to come now that we’re back recording weekly episodes. Some may think it’s crazy to bring the podcast back right as Lauren is facing a diagnosis of Acute Lymphoblastic Leukemia, but we honestly felt called to openly share what we’re moving through, and this timing felt completely aligned.
144: Lauren's LIVE Human Design Reading with Jenna
I (Jenna) am officially a certified level 1 Human Design reader, and what better way to share this with you than to use Lauren as the guinea pig!? HA! Tune in as we discuss the different aspects of Lauren's HD - what makes her unique, how she should be using her energy, and where conditioning has led to her burying her true gifts under layers of guilt and shame because she's "different" from the rest of the world.
What I love most about Human Design is that it's proof that truth is subjective. We are so conditioned to believe that we have to do everything the way the world says we should do them, right? Everything! We have to live a certain way. We have to work a certain way, raise our kids a certain way, eat a certain way, exercise and prioritize our health a certain way… There are these bullshit made up rules for everything!! Understanding your personal human design gives you permission to say "fuck off" to all of those rules and really start living, showing up, and exchanging energy with the world in the way that you were designed to.
Book your personal 90-minute Human Design session with us HERE!
143: What is your body trying to tell you when it's experiencing pain?
Your body is always trying to communicate with you, and if you would take a second to tune in, you would discover that you hold all the answers to your unanswered questions. When you disconnect from your body; aka subscribe to “hustle culture” your body sends you a pretty harsh message…unexplainable annoying pain.
In this episode, Lauren shares how her unexplainable back pain “magically” heals after releasing some much needed emotional pain. Damn our bodies are smart!
Join our Secret Sauce community here: https://www.fitandsocial.com/the_secret_sauce
142: Jenna's Healing Update + "Coming Home to ME"
In this episode, you’re hearing the first solo episode from Jenna! I’m sharing about my personal healing journey - all the ups and the downs, and what I’ve learned about myself since having my daughter a little over a year ago. This season of life has truly been about “coming home” for me, and I am thrilled to be able to share this with you in a pure authentic way.
141: Lauren's Healing Story, Human Design, Religious Deconstruction, Co-dependency + more
AHHH this is the first time I (Lauren) have recorded a solo podcast episode and wow I am definitely feeling all the feels! In this episode, I am sharing with you my path to discovering my true authentic self and how I am managing to continue to heal and grow. Get ready for some real vulnerability and a lot of love. I am so excited to allow our listeners to start to get to know me as an individual and experience a different perspective of our DGAF brand. I'm going to be honest with you, I was so nervous to record this episode :)
During this episode I mention some tools and practices I have been using throughout my healing journey and wanted to share them with you here so you can start your healing journey off on the right foot.
Intuitive Healing: Rewiring Your Subconscious This course, co-created with Subconscious Healer + Inner Child Expert Jenna Brown, will lead you through the in-depth healing of the subconscious patterns that are keeping you stuck in your shame spirals. You will dive deep into the “why” of your cycles, learn to love your shadows + what they have to teach you, and subconsciously rewire your brain to love yourself, your body, and live in grace.140: Deep Healing with Special Guest Jenna Brown
In this episode, we're interviewing Jenna Brown, one of the experts that we're partnering with for our 12-week Intuitive Healing program, In Sync. We've personally worked with Jenna throughout our own healing journeys, and when we made the choice to step into her energy and we surrendered to this deeper work, we experienced monumental shifts - quicker than we ever thought possible. Jenna specializes in helping you reconnect with your intuition, deconstruct old paradigms that are no longer serving you, re-engage with your inner child, and embark into shadow work through many different methods, including hypnotherapy, NLP timeline therapy, and subconscious reprogramming. Her own personal shifts came after she had a near-death experience while pregnant with her third baby. She shares those personal details with you here, and will give you a new perspective when it comes to breaking free from "Hustle Culture".
139: Raising Intuitive Eaters - Halloween Candy Edition
In this episode, we’re holding space for the great debate: Should you limit/monitor your child’s Halloween candy?
We dive into what it’s like to raise an intuitive eater - AKA, a child with zero thoughts about food, dieting, weight loss, body image struggles, etc. - and what steps you can take right now to help yourself heal so you can break these generational cycles.
Our 12 week healing program, In Sync, is now open for registration. Doors close 11/10. If you’re ready to heal from Diet Culture and Hustle Culture, this is for you. Click HERE to learn more + join the community.
138: Come Learn About IN SYNC, our 12-Week Group Healing Program
Join us to understand how your personality patterns, human design, inner child wounds, subconscious beliefs + programming, innate ability to trust your intuition when it comes to eating and exercising, + menstrual cycle work together to help you evolve to an intuitive level of healing.
In this episode, we're sharing our personal stories PLUS giving you all the details as to what you can expect when you decide to join IN SYNC. We’ve compiled years of knowledge + healing into this 12 week experience so you can fill the void between Diet Culture/Hustle Culture + your most aligned self.
Doors close 11/10 and early bird signup bonuses expire 10/31
Click HERE to learn more + apply!
137: PD Books That Threw us Out of Alignment
In this episode, we're talking about the personal development books that were "supposed" to make us the best versions of ourselves, but in reality threw us out of alignment with our intuition and worked against our female hormone cycles.
Learn more about getting in sync with your intuition:
136: The Cycle Syncing Method - Where We Tend to Disagree
The scary part of Diet Culture is that it can show up EVERYWHERE...places where you honestly least expect it! In this episode, we’re sharing our experiences with “cycle syncing” - the process of syncing your life, workouts, etc. to the phases of your menstrual cycle - and how we immediately felt triggered to go back down the rabbit hole of restriction when we kept consuming “research” about cycle syncing. Thankfully our gut instincts and intuition kicked in and we realized that some parts of cycle syncing just aren’t aligned with our beliefs… but, how do you sift through all of that? Tune in to find out!
Want more?
Click HERE to download our free resources
Click HERE to schedule your free 1:1 30 minute Intuitive Wellness Consultation
135: Diet Culture is Preying on New Moms...Yet Again
In this episode, we share the thoughts and feelings that came up for us when we innocently finished a Beachbody at-home workout - only to be blindsided by a very triggering commercial targeting newly postpartum moms. We also share the real messages and reactions we received from our podcast listeners and Instagram community. Buckle up - it’s about to get heated up in here…
Want more? Click here to download our free resources to help you start living intuitively.
134: Aligning Your Work Life with Your Menstrual Cycle
In this episode, we’re taking the topic of “cycle syncing” - AKA: syncing your life with the 4 phases of your menstrual cycle - in the direction of your WORK LIFE. Understanding which work tasks fit best in each phase of your female cycle will help you to give yourself grace and compassion and release the pressure of feeling like you have to DO IT ALL!
BIG NEWS!!
Our LIVE COACHING virtual workshops are now open for registration! If you’re feeling anxious, overwhelmed, burned out, exhausted, and frustrated because you’re trying to do it all, THIS IS FOR YOU!
In our “Cycle Syncing for Beginners” live coaching workshop, you’ll finally learn the biology lesson you *SHOULD* have gotten when you were in school. We’ll teach you about the power that comes from aligning your life with your menstrual cycle.
It’s time to learn to do LESS in order to LIVE MORE!
We’ll discuss:
- The differences between your circadian and infradian clock
- The 4 phases of your cycle
- Why it’s important to lean into your hormone fluctuations instead of fighting your biology
- How to schedule work, motherhood, exercise, sleep, and LIFE around your cycle so your can maximize your energy, creativity, and patience
- And so much more!!
We’ll end each session with a live Q&A so you can really apply these concepts to your own life.
Tickets are $16.50 - click HERE to save your seat and choose the date/time that works best for your schedule! *Spots are Limited*
133: An Intro to Cycle Syncing
When we say "Cycle Syncing" we're talking about syncing your life, work, motherhood, workouts, food, etc. with the 4 unique phases of your menstrual cycle. In this episode, we share the benefits of cycle syncing, we explain the difference between your circadian clock and your infradian clock, and we discuss the 4 phases of your cycle. If you're new to this concept, this is the episode for you!
FREE RESOURCE:
Cycle Syncing Your Workouts: Maximize your energy by scheduling your workouts around your 28 day menstrual cycle
132: Intuitive Wellness Journey Update
We’re BACK! In this episode, we’re sharing the insight we’ve gained over the past two months when it comes to eating intuitively, moving intuitively, and really getting in touch with what your body needs. We talk about our personal experiences, and we share our Intuitive Wellness philosophy with you.
Free Resources:
- Ditch the Diet Guide: A "first steps" guide to quitting the binge-restrict cycle and eating intuitively. Finding food freedom begins with understanding Intuitive Eating: what it is, what it’s not, and what misconceptions you currently have about giving up dieting.
- Cycle Syncing Your Workouts: Maximize your energy by scheduling your workouts around your 28 day menstrual cycle
- 5 Tips To Help You Start Loving + Accepting Your Body As It Is: Start feeling at ease with your current body so you can be happier + present in your day to day life
131: Vacationing without Diet Culture
In this episode, we compare our vacation experiences from when we were riddled with dieting thoughts, guilt, and shame to our family vacations THIS YEAR, now that we're in the final stages of embracing our intuitive eating journeys. We talk about day-to-day food choices we've made (or not made) and we share the judgmental thoughts that used to control our happiness during these times when we wanted nothing more than to be present with our families.
If you're struggling to overcome diet culture, know that recovery IS possible. We're here for you!
Download our free "first steps" guide to quitting the binge-restrict cycle and eating intuitively.
130: When Healthy Swaps Aren't Healthy
Do you feel guilty for eating the “real thing” when it comes to desserts, fried foods, or foods that are higher in fat? Have you ever tried to swap out certain foods in the name of health? For example, maybe you’ve tried to cut sugar or save calories? In this episode, we’re talking about what it looks like when you take these swaps to the extreme and what it can do to your mental health.
NOTE: We’re not talking about swapping foods because of allergies, food intolerances, the choice to become vegan/vegetarian, or specific health issues...we’re talking about healthy swaps that are used for the sole purpose of weight loss and cutting calories.
Want more?
Start your Intuitive Eating journey through our Diet Rebellion self-paced course
129: Why It's Important to Stop Praising Weight Loss
“WOW, you look amazing, have you lost weight!?”
While this may seem like you’re giving a compliment, there’s another side to this conversation that you should be aware of. In this episode, we discuss several reasons why this seemingly harmless compliment could be causing more harm than good.
Want more?
128: Our Unfiltered Thoughts on the 75 Hard Challenge
Diet culture is a sneaky son of a BETCH, and today we are talking about another “health craze” that has taken over our social media feeds. In this episode, we share our two cents about the “mental toughness” challenge: 75 Hard.
Just because this is labeled a “mental toughness” challenge does not mean it doesn’t come with any negative consequences. We understand wanting to challenge yourself and we are all for setting goals and achieving them...but when does it become dangerous and unhealthy?
Want more?
127: Are You Afraid of Weight Gain?
We were terrified that by starting Intuitive Eating, we'd be signing up to gain a ton of weight. Like, A TON of weight! Because we'd spent most of our lives dieting, this was a deeply rooted fear that honestly kind of surprised us! In this episode we share our personal experiences with you, because fearing weight gain can convince you to stay trapped in the never-ending dieting loop - and we don't want that for you!
Our mission is to help you get to the point where food isn't controlling you and keeping you stuck. This fear simply has to go if you want to heal your relationship with food.
While we can't tell you how long it will take for you to truly work through this fear personally, knowing the facts about how dieting actually CAUSES weight gain and learning the benefits of eating more food will help you take the first step toward processing your fear of gaining weight.
Want more?
📩 Download our Free Guide - “Ditch the Diet: Your 1st Steps to Quitting the Dieting Loop and Eating Intuitively”
👆🏻Join our VIP List - Be the first to know about our upcoming step-by-step Intuitive Eating courses
126: Anti-Diet Doesn't Mean Anti Health
“I want to quit dieting, but I’m scared that if I stop focusing on weight loss, I'll become lazy + unhealthy. What if I just give up on myself? I'm scared that if I stop trying to lose weight I'll let myself go..."
We hear you loud and clear, and we want to reassure you that quitting the dieting loop does NOT mean you’re giving up on your health. In fact, it actually means that you’ll be prioritizing your health and learning to respect your body in a whole new way.
When you ditch diets for good, you’ll become more focused on how your body physically feels, and how your mental and emotional health is closely intertwined with the way you eat and move.
Want to stop dieting once and for all, but have some fears holding you back? We’ve got you! Click HERE to join The Diet Rebellion VIP list for exclusive bonuses!
125: When Loving Your Body Feels Impossible
Body acceptance and body positivity is definitely trending, and it might sound like a great thing, but how do you embrace "body positivity" when you literally cannot stand to look at yourself in the mirror? We've been talking so much about ditching diets and learning to heal your relationship with food and your body, but if it feels unattainable to ever love your current body - without trying to shrink it - then this episode is for you.
We're not going to sugarcoat it for you. When you start doing the work, you'll experience more of a gradual change than just going from HATE to LOVE overnight. In this episode, we dive into how to go from hating your body -> respecting your body -> accepting your body -> trusting your body -> liking your body -> loving your body.
Want more?
Download our Free Guide - “Ditch the Diet: Your 1st Steps to Quitting the Dieting Loop and Eating Intuitively”
Join our VIP List - Be the first to know about our upcoming step-by-step Intuitive Eating courses!
124: Is Sugar "Addiction" Real?
If you’ve ever had a hard time controlling yourself around desserts, sweets, soda, candy - basically anything containing real sugar - you’ve probably wondered, “Am I addicted to sugar?”
If you would have asked the two of us if sugar addiction is real two years ago, our answer would have been, “YES! OF COURSE,” and we probably would have sent you the cliffnotes version of articles supporting the fact that “sugar lights up the same brain centers as cocaine.” We would have also told you to avoid sugary foods that you tend to binge eat/overeat!
We would have done that because those were the answers we were exposed to on a regular basis through “nutrition” courses, the media, social media, etc. Now that we’ve embraced Intuitive Eating and we’ve literally challenged ALL of our old belief systems in terms of nutrition and exercise, we began to question whether or not sugar is ACTUALLY addicting...because our experiences weren’t supporting that claim.
In this episode, we share the research we’ve found that proves sugar addiction is not real, and we bring awareness to the flaws in the studies that have “proven” sugar addiction is real.
Want more?
Join our VIP List - Be the first to know about our upcoming step-by-step Intuitive Eating course!
123: Signs You're Dieting and Don't Know It
“But, I’ve never done an actual DIET...is going through the process of Intuitive Eating going to even change anything for me?”
In this episode, we talk about the hidden signs of dieting. For example, have you ever had these thoughts when it comes to eating food?
- I can have the sandwich, but only half
- I’m hungry, but it’s too soon to eat
- I overate yesterday, so I should eat less today
- I want ice cream, but it’s too high in sugar
If so, then this episode is for you! We also talk about the “What the Hell” effect when it comes to eating, and we discuss how exercise can actually be a hidden form of dieting.
Want more?
Join our VIP List - Be the first to know about our upcoming step-by-step Intuitive Eating course!
122: What is Considered "Normal" Eating?
There’s Diet Culture’s definition of “normal” eating...and then there’s NORMAL eating. In simple terms, “normal eating” is when you’re not obsessing, forcing, or overthinking food.
Eating isn’t black and white like Diet Culture wants us to believe. There’s not a set amount of calories, macros, servings, portion sizes, etc. that you “SHOULD” be eating each day. “Normal” eaters don’t even have the word “should” in their vocabulary when it comes to food.
NORMAL is defined differently for every single one of us - it depends what our bodies want and need in the moment! The key is to tune in and really listen to what your body is asking for without trying to make it fit into diet culture’s definition of “normalcy”. In this episode, we address eating behaviors and thoughts that are important for you to pay attention to in terms of your eating habits.
Resources:
Free Guide - “Ditch the Diet: Your 1st Steps to Quitting the Dieting Loop and Eating Intuitively”
The F*ck It Diet book by Caroline Dooner
121: Proof That Diets Don't Work
“Where’s the research to prove that diets don’t work?”
HERE YOU GO! ;)
There’s a growing body of research to support the claim that diets cause more harm than good...including, but not limited to: weight gain and metabolic issues, food obsession, negative body image, depression and anxiety, and mood fluctuations and irritability.
In this episode, we’re sharing about ONE of these studies: The Minnesota Starvation Experiment. This dates back to the 1940’s...back before diet culture was on the cover of every magazine, at our fingertips with technology, and on every other TV channel and radio station.
If you’ve ever blamed yourself for having lack of discipline, willpower, and consistency when it comes to dieting, this episode is for you.
Resources:
Free Guide - “Ditch the Diet: Your 1st Steps to Quitting the Dieting Loop and Eating Intuitively”
The F*ck It Diet book by Caroline Dooner
120: Is Intuitive Eating Right For You?
Intuitive Eating is a non-dieting approach to eating that heals your relationship with food and your body...but how do you know if this is the right path for you? We've been getting so many questions behind the scenes:
- "But, I need to lose weight! How can I embrace Intuitive Eating?"
- "How do I even know if I need to heal my relationship with food?"
- "If I make peace with food, I'll just eat Oreos and chips for every meal! Intuitive Eating scares me!"
- "I just eat clean...I don't diet. Doesn't that mean I'm already eating intuitively?"
In this episode, we answer all of these questions, and more!
Also, be sure to download our free "Ditch the Diet" Guide HERE! This will be your first step towards Intuitive Eating! :)
119: The 5 Stages of Intuitive Eating
If you're new to the Intuitive Eating conversation, you're in the right place! Intuitive Eating, or IE, is a non-dieting approach to eating that heals your overall relationship with food and your body. Basically, IE takes you back to the way your body is biologically meant to feel - BEFORE you let dieting get in the way!
In this episode, we talk you through the "5 Stages of Intuitive Eating" that you'll experience in terms of mental and emotional growth once you decide to embark on your IE journey. If you've been feeling fed up with dieting and the constant pressure to lose weight, but you're not sure where to turn, we encourage you to listen to this episode with an open mind.
We'd also recommend grabbing our free "Ditch the Diet" download HERE if you're really wanting to learn more about the Intuitive Eating process.
118: The 10 Principles of Intuitive Eating
Intuitive Eating is a non-dieting approach to eating that heals your relationship with food and your body. That being said, there are so many misconceptions when it comes to intuitive eating:
- “Intuitive eaters just eat pizza and donuts for every meal.”
- “I can’t learn to become an intuitive eater.”
- “Eating Intuitively will make me out of control and unhealthy.”
- “Intuitive Eating is just a free-for-all with no structure.”
In this episode, we dive into the full PROCESS of Intuitive Eating. There are actually 10 principles you’ll work through when you commit to the process - and - you DO NOT want to cut corners here! Taking time to embrace each step is key, and you’re going to learn more and more about yourself as you work through:
- Rejecting the Diet Mentality
- Honoring Your Hunger
- Making Peace with Food
- Challenging the Food Police
- Discovering the Satisfaction Factor
- Feeling Your Fullness
- Coping with Your Feelings without Using Food
- Respecting Your Body
- Exercising - Feel the Difference
- Honoring Your Health with Gentle Nutrition
Make sure to grab our free "Ditch the Diet" guide that we talk about in the episode HERE. This will also ensure that you're added to our Intuitive Eating email series so we can touch base weekly behind the scenes to really see if Intuitive Eating is the right path for you.
117: The Dangers of Losing + Gaining Weight
This episode goes out to all of you who are hitting "DIET BOTTOM"...AKA, you're ready to DITCH DIETS for good! We're digging deeper into how diets actually cause weight gain, and we discuss the dangers of weight cycling. You'll learn why yo-yo dieting and being on that constant cycle of gaining and losing weight is harmful to your overall health. We also answer the question: Is your diet really successful? That all comes down to how you measure success... and you can bet we're going to challenge you to think about things differently! ;)
PS: If you haven't grabbed our FREE "Ditch the Diet" download, we'd love for you to check it out! CLICK HERE to grab your copy and learn how to start letting go of dieting for good!
116: "Can I Lose Weight with Intuitive Eating?"
When it comes to Intuitive Eating, can weight loss be your goal?
In this episode, we explore the reasons why the desire to lose weight has to be given up in order to truly become an Intuitive Eater. We know it can feel scary to truly accept this reality - especially when you've been dieting for YEARS - but it is possible, and it's the most freeing feeling when you're able to let go of the desire to lose weight. To help you decide if you're in a place to take that step, we walk you through a dieting symptoms checklist so you'll be able to identify how deeply diet culture has affected you socially, psychologically, behaviorally, and physically.
115: The Hard Truths about Intuitive Eating
As we’ve been digging deeper into the Intuitive Eating process and we’ve been working on trusting our bodies to tell us what and when to eat, we’ve had some interesting thoughts and feelings come up. We want to share our experiences with you in full transparency, because it’s HARD to let go of the food rules that have been programmed into us about how much to eat, when to eat, what to eat, and what our bodies “should” look like.
In this episode, we share about the “hyperawareness” stage of the Intuitive Eating process, and how it’s been eye-opening to see how deeply diet culture has affected us. If you’ve ever done any type of meal plan or “lifestyle change” with the hope of shrinking your body or losing weight, you’re going to relate to this message.
If you’re curious to learn more about Intuitive Eating, click HERE to download our free “Ditch the Diet” guide! In this free download, we’ll share with you the basics of Intuitive Eating, and we’ll help you assess how awake YOUR intuitive eater currently is!
114: What Type of Eater Are You?
In this episode, we’re diving deep into the different “types” of eaters. We’d be willing to bet that you can relate hard to at least one of these eater types, if not more than one.
This is where things tend to get a little tricky though, because you either:
A - Know that diet culture has a strong grip on you and you’re desperate and ready for change but don’t know where to begin...
OR
B - Think you’re in the clear and completely healed from all the diets and BS you’ve done over the years to make your body smaller…
Either way, it’s HARD to pinpoint the sneaky ways that food rules and emotions show up when it comes to the ways we eat.
In this episode, we bring all of that to your attention and really aim to get you thinking about how diet culture still has a hold on your internal narrative when it comes to eating.
PS - Don’t forget to grab our free “Ditch the Diet” Guide! This is your first step to understanding the Intuitive Eating process and where you’re currently at when it comes to breaking up with dieting for good. CLICK HERE to grab your copy!
Resource - Intuitive Eating: A Revolutionary Anti-Diet Approach
113: Breaking the Binge + Restrict Cycle with Food
What type of "binge eater" are you? You might be surprised to learn that bingeing isn't a "one size fits all" kind of thing. In this episode, we talk about different types of binge eating and why it's easy to stay trapped in the "binge - restrict - guilt - repeat" cycle. We share tips to finally break free and start making peace with food. We also have a helpful free download for you! Click HERE to snag your FREE copy of our "Ditch the Diet" Guide: Your First Step to Quitting the Dieting Loop + Eating Intuitively.
112: Why We're Shifting to Intuitive Eating
BIG THINGS happening over here, y'all! If you've been following along on our @fit.and.social Instagram account, you've noticed that we're ditching the diet culture mentality for good, and we're on a journey to fully embrace Intuitive Eating. If you're new here, we want to invite you to hear our stories in this episode. We talk about how we've been victims of diet culture - without even REALIZING it! That's how sneaky and manipulative the diet industry truly is... we're determined to help all of our listeners break free from weight stigma, food rules, binge and restrict cycles, negative body image, and SO. MUCH. MORE.
111: Managing Expectations: Postpartum Edition
In this episode, we're sharing the ups and downs of our postpartum journeys, and we're giving you the practical advice that we needed when we were in pure survival mode. We talk about where we *expected* to be physically by this point vs. what we're actually experiencing, and we share the mental struggles we've been working to overcome.
110: Jenna's Birth Story
In this episode, we're keeping it raw and real with Jenna's birth story. You'll hear the full details about how her unmedicated childbirth went and the challenges that she had to overcome along the way!
109: Episode Re-release - The Psychology Behind Your Excuses
Think back to the first time you heard the term "BASIC NEEDS." Personally, we remember this from elementary school science class...the "basic needs" for any living being are: food, water, shelter, and air...right? While that may be true, we're defining your basic needs differently in this episode. We're digging into your happiness and your productivity and tying in some pretty cool psychology lessons along the way.
If you've been making excuses for your life or you're feeling like you really don't have a gift or a purpose to share with others, you need to listen. We're really aiming to give you a change in perspective with this one!
Ready to start the conversation about how you can truly become Fit + Social? Click HERE!
108: Episode Re-Release - How to Avoid the Holiday Hangover
This time of year can seriously leave you feeling hungover...even if you haven't had one sip of alcohol! Last year around this time, this was one of our most popular episodes, so we decided this was the perfect time to release it to you again!
Right now, there are so many commitments and things to get done "perfectly" that it can drain you physically, mentally, AND emotionally. The key is to be mindful about this...How can you avoid letting this time of year really hinder your progress?
We've all experienced that feeling of "starting over" in the new year, and we're here with our best tips to help you get back on track in the most simple way. We're sharing some of our clients' limiting beliefs in this episode because we're fairly certain you'll be able to relate.
What false beliefs are holding you back from really ending the year on a strong note? Listen to this episode and let's work together to find out!
PS: Our Fit + Social 1:1 coaching program will be open for enrollment soon! We're planning to resume consultation calls in January. To learn more and join the waitlist, click HERE!
107: How should you properly launch a program? Introducing the Official "WOVM" Launch Process!
*Calling all entrepreneurs*
This week, we're taking you through the launch process that we teach to all of our WOVM (Women on a Virtual Mission) business coaching clients. We'll teach you how to effectively warm up your audience so that they know who you are and what your coaching program is all about, then we'll guide you through the entire 4 week launch...all the way through the final "Man up or Miss Out" phase!
If you've ever struggled when it comes to getting clients to sign up for your program, then this is the episode for you. We'll go over all the do's and don't's, and you'll leave with a solid plan of action for your next launch!
To learn about our full Women on a Virtual Mission online business coaching course where we teach all of this in detail, click here. (We'll be opening up a couple more spots in early January!)
106: How to Avoid the Comparison Trap
Comparison can be a real b*tch. One minute, you can feel totally on the right track! You can be feeling extremely proud of the accomplishments you've made, and you can be in an incredible mood! But then - WHOOSH - just like that, those feelings are gone, replaced by feelings of inadequacy, self-judgement, and even jealousy disguised as admiration.
It's actually pretty unreal just how quickly that shift can happen, and we're here to give you our best tips to avoid that mental trap. In this episode, we give you several things to STOP doing on the regular, and several things to START doing! You're going to leave this episode with a whole new perspective.
105: Episode Re-Release - Setting Appropriate Boundaries
It's time to re-release another one of our most popular episodes! We're talking BOUNDARIES, and why it's absolutely necessary for you to set them! It may feel uncomfortable at first, especially if you're typically someone who spoon-feeds those around you and you normally drop everything you're doing to help someone else. BUT - you need to get real about this...for your own sanity. Get ready to feel confident saying "NO" to the things that don't serve you, and "YES" to the things that bring you life!
104: When to Pivot as an Entrepreneur...is the "Squirrel Syndrome" Hurting Your Business?
In this episode, we're talking business! Hopefully you're familiar with the dog in the movie Up when he gets frequently distracted by the squirrels...well, unfortunately, that "squirrel syndrome" can also apply to your business!
This episode is for all of our entrepreneurs: Specifically, this goes out to those of you who have so many ideas floating around in your head but you just can’t seem to nail anything down.
We talk about the difference between "pivoting" and "shifting" when it comes to big ideas, and how and when change can break trust with your audience. Our hope with this episode is that we can guide you to narrow down your focus and truly work with the clients you're excited to work with instead of chasing the next shiny (or furrry!) thing.
If you take one big idea away from this episode, let it be this: A Confused Audience Never Buys!
103: Releasing Mom Guilt + Prioritizing YOU!
In this episode, we're diving headfirst into guilt and motherhood. We've talked to so many moms who really struggle with mental demons when it comes to putting themselves first. It's easy to fall into the habit and routine of waking up and starting your day for others, but in the long run, everyone benefits the most when Mom starts her day for herself! We're not saying it's going to be easy, but we do give you some tips and takeaways to reframe your thinking. We also explore some pretty interesting data regarding kids' brain development from ages 0-7 that we think will really help you see the big picture and start to make those small daily shifts.
102: Lauren's Unfiltered Birth Story
In this episode, we're keeping it raw and real with Lauren's birth story. She talks you through her "planned" c-section that didn't quite go as planned, and she shares how her first 7 weeks postpartum have gone. We give some tips and advice when it comes to prioritizing you and becoming self-aware when life changes threaten to throw you off your game.
We also talk about our free "5 Days to Mindful Eating" email series that will help you jumpstart your own nutrition journey. To learn more and opt in, click here!
101: Episode Re-release - How to Pivot When Life Throws You Challenges + Changes
Today we're re-releasing one of our most popular episodes! This was our first podcast episode recorded entirely through Zoom. In this episode, we're sharing the audio from a live webinar we hosted when COVID first became an apparent part of our lives this past spring. We talk about how to process changes and create healthy habits even when life is messy and throws some curveballs your way. We hope you listen to this episode and then take immediate action...that is truly what will help you grow!
After the webinar, we talk about our "Basic Needs Bootcamp" online course. If you'd like to learn more about it, you can click HERE!
100: Taming Your Inner Control Freak
In this episode, we're talking straight to our control freaks! And, we can do this, because we've been there too! Releasing the need to control situations can be extremely challenging, but when you're able to truly trust in the universe and follow your intuition and your gut reactions without overthinking and overanalyzing, it will really help you feel less anxious and more aligned with your true path in life.
We're guiding you through this process in this episode: How to truly listen to your body and lean into what you need in the moment, and how to accept that you can't control everything. True freedom comes when you're able to ask for help and communicate openly and honestly with those closest to you!
099: Episode Re-release...The Emotional Cycle of Change
Have you ever quit in the middle of something? Talked yourself out of making changes because it "wasn't worth it" or it was "too hard" or "things really weren't all that bad before" ...sound familiar?
Here's some good news: There's actually a psychological reason why this happens, and it's a cycle! It's called the "Emotional Cycle of Change," and when you understand more about each of the 5 stages, you'll also understand how to leverage that knowledge and push through your doubts and fears.
If you've been known to quit on yourself in the past, this might just be the episode you need to hear!
To order your copy of the book The 12 Week Year, click here!
For more info on the Emotional Cycle of Change, check out this article!
098: Pregnancy Hormones + Our Raw Experiences
In this episode of the DGAF Podcast, we're sharing some raw experiences and stories that we've had during our pregnancies...thank you hormones! We keep it super real as always, and if you've been feeling out of whack lately, we're hoping this episode will make you feel just a little bit better. We want to remind you that it's totally normal to experience ups and downs in life, whether you're pregnant or NOT! In true Demand Growth Act Fearlessly fashion, we give you a ton of tips to pivot back to feeling like your "typical" self. If you can relate to this episode, please reach out to us! We're always here for you! If you'd like to personally connect, you can email us at get.fit.and.social@gmail.com or you can send us a message @fit.and.social on Instagram.