Mondays With Melissa

What is mindful eating and how can it help my health?  We are diving into all of that today! To schedule a coffee chat, go here. To join Breaking Free from Sugar {starting today!!} go here. See you next week :) 

If you've ever felt like a diet failure, it's not your fault. If you've ever felt like you'll never find food freedom, it's not your fault. If you feel like you will always be addicted to sugar, it's not your fault. This is for you, friend! As always, to schedule a chat, go here. To join Breaking Free from Sugar, go here.

Are you the type of person who sets a goal or resolution at the beginning of a new year?   If you are, you'll want to listen to this.  And, if you're not, you will want to listen to this too! To schedule a coffee chat and create goals in alignment with your season of life and your life, schedule here.  Can't wait to connect! Be sure to join our Breaking Free from Sugar Program starting in a few weeks here!

It's the last Monday of 2021.  If you want to get unstuck in 2022, this is for you! To schedule a coffee chat and get unstuck, go here. To break free from sugar, be sure to join our free workshop on How and Why to Break Free from the Sugar Habit. Have a happy new year!  See you in 2022!!

Continuing to talk about healthy during the holidays with spiritual health as today's topic.  Tune in for some tips on how to be spiritually healthy this holiday season. Or if you'd like my Healthy Holiday Survival Kit, you can find it here. To break free from sugar, be sure to join our free workshop on How and Why to Break Free from the Sugar Habit. Want to schedule a coffee chat?  You can schedule yours here. See you next week!

Continuing to talk about healthy during the holidays with mental health as today's topic.  Tune in for some tips on how to be mentally healthy this holiday season. Want to schedule a coffee chat?  You can schedule yours here. Or if you'd like my Healthy Holiday Survival Kit, you can find it here. To break free from sugar, be sure to join our free workshop on How and Why to Break Free from the Sugar Habit. See you next week!

Let's chat about being emotionally healthy this holiday season as I share some tips to be healthy during this time. Want to schedule a coffee chat?  You can schedule yours here. If you'd like my Healthy Holiday Survival Kit, you can find it here. See you next week!

Halloween and Thanksgiving are over, Christmas and New Year's are next! Let's chat about quick tips to stay physically healthy this holiday season.   Grab my healthy holiday drink guide here. For my Healthy Holiday Survival kit, go here. Want to chat?  Schedule a coffee chat here.

With Thanksgiving this week and Christmas following, it can be a stressful time. Tune in today to learn how to decrease your stress this holiday season. Grab my de-stress tips here. Want to chat?  Schedule a coffee chat here. Or if you'd like my Healthy Holiday Survival Kit, you can find it here. 

We are heading into the holidays, which means more stress, that's why I am empowering and equipping you NOW with how to calm your body and mind.  Tune in. If you'd like to have a coffee chat, please schedule here.  Can't wait to chat!

Have you, too, ridden the diet roller coaster only to succeed and gain the weight back {maybe sometimes then some?}  If so, I get it.  Today that's why I'm addressing why we keep treating the wrong problem and what we can do to change that to get LASTING results.  Check it out! To schedule a coffee chat, my calendar is here.

If you ate too much sugar, I got your back.  As promised, here's my 24 Hour Sugar Free Plan for you as well. To register for the FREE Breaking Free from the Sugar Habit workshop ~ click here. To schedule a coffee chat, please go here. Happy November!!

Today, I'm so excited to introduce you to Dr. Brian Stenzler.    Dr. Brian Stenzler, best-selling author of D.R.E.A.M. Wellness: The 5 Keys to Raising Kids for a Lifetime of Physical and Mental Health, received his Doctor of Chiropractic degree in 1998 from Life University. In 1999, he earned a master’s degree in Sports Health Science, also from Life University. Additionally, he is a Certified ULT Facilitator & Corporate Consultant and provides wellness and lifestyle coaching and consulting for individuals, families and businesses around the globe.      Dr. Stenzler is the co-founder of D.R.E.A.M. Wellness and has owned and operated numerous wellness centers in New York and California where he has helped thousands of families achieve their health and wellness goals. He also has a passion for working with athletes and has spent many years volunteering and providing chiropractic services at the U.S. Open Golf Championship Wellness Team by adjusting the players, caddies and other members of the organization.      Early in his career, Dr. Stenzler was an adjunct neurology instructor at the New York College of Health Professions and continues to use his vast knowledge of the nervous system in everything he does.      Dr. Stenzler has served on numerous boards and was president of the California Chiropractic Association from 2014–2016 and has received dozens of awards and accolades over the years for his leadership and service to the chiropractic profession.  Dr. Stenzler travels the world as a guest speaker at conferences and colleges, and lectures at numerous businesses, schools and civic organizations as a health and wellness expert. He has also been featured on television and radio shows around the world.      More than anything else, he enjoys spending quality time with his wife Brooke, and their son, Zion. You can find him at https://dreamwellness.com.     To register for the FREE Breaking Free from the Sugar Habit workshop ~ click here.

Today, we are talking about Food Freedom. What it isn't. What it is. How NOT to find it. How to find it. It's juicy.  Join us! If you need sugar freedom, it's not too late to join Breaking Free from Sugar that starts TODAY! If you'd like a coffee chat, please schedule here.

That sweet tooth got ya?  I get it.  You're going to cut out sugar on Monday and by Monday evening it's calling your name.  "I'll start tomorrow," you say.  Then the next day comes and before you know it you're in line at Starbucks getting a coffee and a latte.  This was me for many years.  That's why I'm sharing how to kick sugar cravings to the curb with you today. Be sure to grab the free guide on How to Kick Sugar Cravings to the Curb, and if you'd like to join Breaking Free from Sugar, you can do that here.

This really chaps my hide ~ let's dive into today's discussion on Self Care NOT being selfish.   Now more than ever we need to be caring for ourselves ~ physically, mentally, emotionally, socially and spiritually. Need help with this?  Maybe this 5 Day Self Care Kit will help you. Want to chat?  Schedule your free chat here.  Or better yet, join our Breaking Free from Sugar Program starting soon!

I'm so excited to introduce you to my friend, Courtney McManus from Florida!  Courtney is a Certified Personal Trainer, specializing in Corrective Exercise for women who has been helping moms the past 15 years feel better about themselves and their bodies, while building a supportive community of women who have become lifelong friends. She is the founder of Form Fit an online and in person fitness program helping moms to lose the belly and is the host of the podcast Raising Healthy Humans. As a mother of three herself, it is her goal to help moms live their healthiest life while raising healthy children; promising to help make small changes that will last a lifetime.   This is a super juicy episode that will show you how to move more in just 5 minutes/day.  You can find Courtney and all her goodness here.

Lacking energy? Feeling tired more often? Tune in for some real talk on energy and what we can do to increase our energy. Here's my free guide on Endless Energy. Want to chat?  Let's do it!  Schedule here.

It's not a real sexy topic but it can be a time saver if you struggle with the meal time scramble.  Today I'm sharing my best tips on how to meal plan.  And I'm giving you my guide to Batch Cooking.  With it being back to school, my hope is this is helpful for you and your family! Want to chat?  As always ~ you can schedule your complimentary coffee chat here.

Today we are diving into how to be a healthy mom ~ not just physically, but mentally, emotionally and spiritually as well.   As always if you'd like to schedule a complimentary coffee chat ~ you can do so here. And, I have a free giftie for you as well.  Here's a copy of my 24 Hour Sugar Free Plan.  Cutting out sugar was a BIG step in my health journey and it impacted all the areas we talked about today.  Be sure to get yours, mama!

Mama, Feel like you need a safe, judgement free space to be yourself?  I got you!  That's why I created the Finding Freedom program for moms.  I'd love for you to join our community.  All the information about it is here.  We start soon, join us! Or if you'd like to do the 30 minute Calm, Confident, Happy, Healthy Mom Experience, you can get those details here. If you'd like to chat, let's do that here!  Can't wait to connect with you!

I'm so excited!  Our experience is next week and there is still time for you to join us.  All the info is here. Or if you'd rather chat one on one, let's do that here. I got you, mama!

Today I'm calling out the elephant in the room and sharing some real truths about being a mom that may help us all to discuss.  So let's dive in! If this resonates with you and you're ready for more as a mom, join the upcoming experience.  I'll put all the info here for you to join us.  Can't wait to see you there, mama! Want to chat?  You can do that here.

Mama ~ are you feeling insecure as a mom?  Constantly second guessing yourself and your decisions?  Check out today's episode as we dive into how to be a confident mom.  Excited for you to hear this! If you're ready to dive deeper into this ~ be sure to join our upcoming experience on how to be a Calm, Confident, Happy, Healthy Mama.  I'll put the info here for you to join us.   Can't wait to see you there! Want to chat?  Confidence comes from doing the deep, inner healing work I mentioned.  It's what I help women do.  Schedule here to chat more about your goals as a mama.

Do you feel frazzled?  Overwhelmed?  Exhausted?  Frustrated?  And in turn you're short and irritable with your kids?  If so ~ today's episode is for you.  Today we are talking all about how to be a calm mom.  Be sure to tune in and walk away with things you can do TODAY to become calm. If you'd like more support on this topic ~ be sure to join the How to be a Calm, Confident, Happy, Healthy Mom experience.   I'll share the info here for you to check out.   See you there!

After the last year ~ I think we need to rethink health.  Do you agree? Real talk on rethinking health today.  This is an original video from a facebook post I did a few weeks ago.

Here are some summer mom truths ~ mama if you think/feel this way this summer ~ you're not alone. Maybe this episode is more for me?  LOL

Summer Mom Hacks!  Any other mamas feel like they are on the struggle bus during the summer, or am I alone in this? If you're with me ~ this episode is for YOU! Here's the guide on how to begin your day right.  Enjoy!

Are there foods that trigger anxiety more than others?  Tune in to find out. For information on the food and mood workshop, go here. To schedule a coffee chat, go here.

Do you know what food dyes are doing to your kids, parents?  Please listen to this episode if you have children in your life. Here is the link of what dyes do. If you'd like a copy of the resource I mentioned, please email me at melissa@free2bcoaching.com with "food dyes" in the subject line and I will send it to you. Here is the link to the podcast on label reading. To schedule a chat about what you and your kids are eating ~ you can do so here. For the workshop on food and mood, go here.

Diving a little deeper on the food and mood journal we talked about last week. I do offer this as a service to clients.  If you are interested, please email me at melissa@free2bcoaching.com and we can discuss. For the food and mood workshop information, go here. To schedule a coffee chat, you can do that here.

What's the impact of food on mood?  Do you know?  Dive in to learn more.  SO excited to talk about this with you today! To grab your journal, please email melissa@free2bcoaching.com with the subject line "journal." Here is the Bristol Stool Chart I referenced as well. To join the food and mood workshop, go here. To schedule a coffee chat, go here.

Today, I am super excited to be chatting with my guest, who is also my friend, Kristi Reynolds.   Tune in to hear her story of lasting transformation.   If you'd like to schedule a coffee chat and find freedom, you can do so here.

The past few weeks we have been talking about emotional eating so today let's talk about mindful eating and how to do it.  I can't wait to hear what you think. As always, if you'd like to hop on a coffee chat, you can schedule yours here. If you're interested in the Breaking Free from Emotional Eating workshop, join here. You can be free, sister!

Looking for simple ways to enjoy health AND flavor?  I got you! Here's the link to download my BBQ guide as well.  Enjoy!

Tune in for tactical things {FREE, BTW!} you can do TODAY when you want to emotionally eat. To continue the conversation, schedule a complimentary coffee chat here.  Can't wait to connect!

Real talk on emotional/stress eating. If you are under the impression that it is sitting on the couch, feeling sad and drowning your sorrows in junk food, please watch. If you know you are an emotional/stress eater, please listen. For the emotional eating masterclass, click here.

I have an awesome guest with me today, Jenilee Samuel.  We are digging into how to hear God's voice.  Join the convo here and learn how to hear Him for yourself {when I learned this, it was life changing!} The beautiful Jenilee can be found here. To join the mini masterclass and 5 days of support on breaking free from emotional eating, click this link.  See you there!

I don't know about you, but when I'm stressed, I want SUGAR. You too? Listen in and be sure to grab the free guide here.

Continuing on with stress awareness month, this episode is all about self love 101 and how it impacts stress.   As always, you are welcome to set up a chat here.  Can't wait to connect!

In honor of stress awareness month, this episode is all about the impact of stress and anxiety on our health. And, some tips to navigate it.  I think after the year we have had, EVERYONE could benefit from listening to this!   Here's a link if you'd like to chat.

It's the last week for Spring into Health!  Spring means spring cleaning.  That can be in your home, your calendar, etc.  This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health.  This week we are talking about reading food labels. Join the convo here! To grab my guide on reading labels, email melissa@free2bcoaching.com To learn more about Finding Freedom Sisterhood, click here.

It's March, which means spring!  Spring means spring cleaning.  That can be in your home, your calendar, etc.  This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health.  This week we are talking about journaling. Join the convo here! To grab my guide to start journaling, go here. To join the How and Why to Break Free from the Sugar Habit workshop, click here.

It's March, which means spring!  Spring means spring cleaning.  That can be in your home, your calendar, etc.  This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health.  This week we are talking about sleep. Join the convo here! To grab the power down hour guide to get your sleep off to a strong start, please email me at melissa@free2bcoaching.com Join the How and Why to Break Free from the Sugar Habit workshop here.

It's March, which means spring!  Spring means spring cleaning.  That can be in your home, your calendar, etc.  This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health.  This week we are talking about eating whole foods.  Join the convo here! Grab some delicious whole food recipes here. Learn more about the Finding Freedom Sisterhood here.

It's March, which means spring!  Spring means spring cleaning.  That can be in your home, your calendar, etc.  This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health.  This week we are talking about ditching the drinks.  Listen to see what that means! Grab my free guide on how to hydrate here. Join the How and Why to Break Free from the Sugar Habit workshop here.

It's March, which means spring!  Spring means spring cleaning.  That can be in your home, your calendar, etc.  This month, I'm doing a spring into health series where each week we will focus on ONE thing we can do to spring into health.  This week we are talking about ditching the white stuff.  Listen to see what that means! Guide to Kicking Sugar Cravings to the Curb. Join the How and Why to Break Free from the Sugar Habit workshop here.

Today, I'm so excited to talk with Jenn Kautsch, of SoberSis. Jenn has spent time taking a break from drinking without having to use willpower or feeling deprived. She lives more of a mindful lifestyle and says "learning the science behind what my body/mind was experiencing has empowered me to make different choices. It's like I was living a somewhat divided life, constantly feeling in conflict and stuck in an internal tug-of-war. God really brought me freedom by bringing together the mind-body-spirit connection so I could live a more wholehearted life. That's how I want to live as I get closer to my 50's and beyond."   Join us as I take some time today talking with this amazing woman, Jenn Kautsch.   You can find her at ~www.sobersis.com/home   Free Guide - www.sobersis.com   Free Video Series - https://www.sobersis.com/new-videos   21 Day Reset Challenge - www.sobersis.com/21daychallenge   Follow On Facebook    Follow On IG @sobersis 

In the fashion of Valentine's Day and love, today I want to dive into loving your kids well.  Parents, this is for you! The book I mentioned is "Families Where Grace is in Place," by Jeff VanVonderen. To join the workshop on How and Why to Break Free from the Sugar Habit, join us here.

With it being Valentine's Day next week, I thought this topic might be helpful.  Join us as we dive into relationships that give energy {vs. take away} through the art of appreciative communication.  I'm not sure about you, but everyone loves to be and feel appreciated.  Join us as we dive in and add some energy to your relationships! Join the upcoming How and Why to Break Free from the Sugar Habit workshop here ~ https://mailchi.mp/free2bcoaching/x0a3gjtnoq

Just sitting here this morning drinking my morning cup of love as I process some things this morning.  Love is powerful, isn't it?   In fact, a client and I were just talking yesterday and she said to me ~ "It's not about losing weight anymore! It's about loving me {my body} at every stage of my life, stopping the self-sabotaging {this is huge}, having food freedom/mindful eating.  WOW. I've been doing a lot of podcast interviews lately and the common theme has been around loving yourself and taking care of yourself.  Now before you go off on me and tell me that isn't Biblical ~ let's remember the verse ~ "love your neighbor AS YOURSELF." ~ Mark 12:31.  It seems a lot of times we cut off the "as yourself" part.  I'm not sure where the message got into our minds that taking care of ourselves makes us selfish?  And I don't mean spending hours at the spa, I'm referring to the basics of self care ~ nutrition, hydration, safe movement, sleep, stress management, etc.  The basic pillars of health, really. Friends ~ you cannot pour from an empty cup.  If you're not doing the basics for yourself ~ how are you showing up in the world?  For your family?  Is that what you want to model to your kids?  More is caught than taught.   I hope you know I say all of this in love.  If 2020 has taught me anything ~ it's the absolute need for the basic pillars of health for ourselves and future generations.  Dive in to hear more. Join the upcoming How and Why to Break Free from the Sugar Habit workshop here ~ https://mailchi.mp/free2bcoaching/x0a3gjtnoq

Thanks so much for taking a listen today about time blocking.  It's been a game changer in my daily life as a wife, mama, coach, etc.  I hope it's helpful for you as well! If you'd like to join the upcoming How and Why to Break Free from the Sugar Habit ~ you can join us here. And if you'd like to chat, here's the link to my complimentary coffee chat.  Talk soon!

Need help replacing judgement with curiosity?  This episode is for you.  It's been a game changer in my life.  How you do one thing is how you do most things is a phrase I learned in my coach training and it seems pretty spot on. Link to a complimentary coffee chat ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat Link to How and Why to Break Free from the Sugar Habit ~ https://mailchi.mp/free2bcoaching/nsswn7ibci

We've heard of sabotage, right?  What about self sabotage?  How and where does it show up in your life?  Let's dive in so you can STOP it! Link to a complimentary coffee chat ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat

How are you honoring your yes and no in your life?  Are you?  Or, are you saying yes to all the requests from all the people and feeling tired, frustrated and bitter?  There IS a better way.  Let's find it!   Here's the link to crushing your new years goals ~https://mailchi.mp/free2bcoaching/crush-your-ny-goals  And a link to schedule a coffee chat if you desire ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat

Happy New Year!  It's that time of year when most people think about weight loss, new years goals/resolutions, etc.     Yet, before you go down that rabbit hole, please listen to this episode.  The definition of insanity is doing the same thing over and over and expecting a different result.  Don't do that this year!  I got you!   Join the Upcoming How and Why to Kick the Sugar Habit Workshop here ~ https://mailchi.mp/free2bcoaching/2ci97ehl44 Here's a link to schedule a complimentary coffee chat ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat   Grab my How to Kick Cravings to the Curb guide here ~ https://mailchi.mp/free2bcoaching/sugar-rf-sept-2020

Boundaries and why they matter!  This seems fitting with the holidays and all the extra time we have with family and friends.   I hope this episode is helpful for you in this area.  It's amazing what some good boundaries can do,  in ALL areas of life! As always if you feel stuck, schedule a coffee chat and let's get you unstuck, girl! ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat Have a very Merry Christmas, loves!

Something I really see missing in today's society is open mindedness.  Check out this episode to learn how replacing judgement with curiosity can be a game changer for you ~ in ALL areas of your life! Struggle with sugar?  I got you, grab my guide here on how to Kick Sugar Cravings to the Curb ~https://mailchi.mp/free2bcoaching/sugar-rf-sept-2020 Want to chat?  Schedule your complimentary coffee chat here so we can get you unstuck sister! ~ https://calendly.com/free2bcoaching/finding-freedom-coffee-chat

In today's episode, the topic is favorite holiday hacks.  With Christmas and New Year's just ahead, my hope is these hacks will be helpful for you.   As promised, here is the group where the healthy holiday baking series went down, would love for you to join us.  There is an amazing recipe the last day of dark chocolate holiday bark you won't want to miss!   https://www.facebook.com/groups/happyhealthymamatribe And, the survival list is here ~  https://mailchi.mp/free2bcoaching/holiday-survival-list To your healthiest holiday yet!

With this being the PREMIERE episode, it seemed fitting to introduce myself to you and share with you what you can expect. Welcome, it is great to have you here!