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Monday Matters with Holly Cochrane

Monday Matters with Holly Cochrane

By Holly Cochrane

"Monday Matters with Holly Cochrane" dives into the heart of health and wellness, embracing the hard things we do. Hosted by gym owner and holistic counsellor, Holly Cochrane, this podcast brings you insights and strategies for thriving mentally, physically, nutritionally, and spiritually. Every episode is a blend of advice, personal stories, and practical tips to elevate your health journey. Join us every Monday to start your week with motivation, as we explore how comprehensive wellness transforms lives. You deserve to feel amazing!
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Currently playing episode

32) What should I take to the Potluck??

Monday Matters with Holly Cochrane Jun 20, 2022

00:00
28:35
S3(15) Mineral deficiency is a thing
Mar 25, 202427:38
S3(14) 5 things you can control.

S3(14) 5 things you can control.

Often stress is a result of feeling overwhelmed and out of control so today I want to teach 5 things you always have control over. Remember to use them when you are feeling stressed as a strategy to feel calm and in control.

Mar 11, 202419:50
S3(13) Are your hormones making you eat too much?

S3(13) Are your hormones making you eat too much?

Leptin and Ghrelin, are complicated hormones that tell us when we are hungry and when we are full but because our hormones play in an orchestra they often get out of tune. Take a listen to today's podcast to understand your hormones and how they relate to the amount of food you eat.

Mar 04, 202414:59
S3(12) Are you an Eeyore?

S3(12) Are you an Eeyore?

I kinda like Eeyore from Winnie the Pooh but we could only hang out for so long before I would start to get sucked into the woe-is-me mentality. Having a victim or a negative mindset can feel very natural if that is the environment you surround yourself with. Listen to this episode and take a minute to reflect on who is the Eeyore in your world, and is it you?

Feb 25, 202418:48
S3(11) Who do you compete with?

S3(11) Who do you compete with?

A little competition is healthy but who you compete with might not be. Today I talk about how I find a way to push myself and continue to level up, personally.

Feb 19, 202418:58
S3(10) I was a guest on the Authentic Podcast about this beautiful Community

S3(10) I was a guest on the Authentic Podcast about this beautiful Community

I love my friends at Authentic Realty and when they asked me to be a guest on their new podcast I was honoured. Take a listen as I talk about the wonderful people I call "my community".

Feb 12, 202421:40
S3(09) My favourite "F" word

S3(09) My favourite "F" word

If you guessed the "F" word I use too often don't be disappointed but my new favourite word isn't that one. It is fibre. I have started to make this my new favorite F word because my hormones needed me to. I am great at finding protein sources but the older I got the more I needed to focus on my Fibre. It was a pretty simple way to help to balance those hormones.

Feb 05, 202420:58
S3(8) Joy should not be optional

S3(8) Joy should not be optional

I want people to understand the value joy has on their overall health and well-being. Clients often give me a side eye when they want to lose their belly fat and I prescribe a funny sitcom or tea with a friend. What do you do that brings you joy? If you can't aswer that take a listen to todays podcast.


Jan 29, 202425:51
S3(7) What is the open anyway?

S3(7) What is the open anyway?

We did a survey at the gym asking if people wanted to participate in the Crossfit Open this year. More people wondered what the "Open" is so today I will explain that for you.

Jan 22, 202422:30
S3(6) The word "excuse" triggers me.
Jan 15, 202418:44
S3(5) Should you see a Physiotherapist?
Jan 08, 202413:49
S3(4) Are you setting goals or wishful thinking?

S3(4) Are you setting goals or wishful thinking?

I set goals regularly, not just in January. I also get my counselling clients to set goals regularly. Are you setting goals or wishful thinking? The difference will be seen in your results. Set goals with me and start to check those boxes.

Jan 01, 202418:22
Next year will be the best year!
Dec 25, 202314:58
S3(2) I added to my toolbox today!
Dec 18, 202349:56
S3(1) Who taught you about self-care?

S3(1) Who taught you about self-care?

When I ask clients what they do for self care I often get the response "I don't know". This triggers my next question of "what have you been taught"? "Nothing" is the response. So if we are not taught about self care how would a person start to figure out what they needed. Tune in for valuable insights and inspiration if you're unsure about your own self-care practices.

Dec 11, 202308:08
S2 (52) My Holiday Pep Talk

S2 (52) My Holiday Pep Talk

Ok, I found myself needing a pep talk now that December has arrived so I decided to turn on the microphone and record the pep talk I give myself when I start to feel overwhelmed.

Here are my 10 strategies to thrive this season:

  1. Drink more water
  2. Find protein sources
  3. Move my body and get outside
  4. Choose the fun wisely
  5. Say no without guilt
  6. Lower my expectations
  7. Get rid of clutter
  8. Be quiet. Breathe
  9. Turn off my phone more
  10. Sleep. Don't forget how much better I feel when I sleep enough!
Dec 04, 202326:01
S2(51)

S2(51)

I have known for years that lifting helped with my mental health.  I am also aware that lifting can be triggering for people who have experienced trauma.  I have informed my coaches about the trauma responses that can happen during exercise and today I wanted to share with the Monday Matters listeners about the connection between lifting weight and our mental health.  Take a listen to this weeks episode titled "Trauma Informed Exercise Programs" #mondaymatterswithhollycochrane


Nov 27, 202318:43
S2(50) Fasting around your cycle

S2(50) Fasting around your cycle

https://fastlikeagirl.

There is a fast like a girl app that I highly recommend you use to keep track of the days and when/what you should be eating.


Here are the phases with the kinds of foods to be eating.

Power Phase 1 - Eat Ketobiotic

Days 1-4 (13hours)

Days 5 (15 hours)

Days 6-10 (17 hours)


Manifestation phase - Eat hormone feasting foods

Days 11-15 (13 hours)


Power Phase 2 - Ketobiotic

Days 16-19 (15 hours)


Nurture Phase - hormone feasting

Days 20-30 (no fast/13 hours)

Nov 20, 202326:49
S2(49) Let's talk FAST!

S2(49) Let's talk FAST!

I wanted to learn more about fasting and today I want to start to share what I have learned with you.


Fast Like a Girl - Dr. Mindy Pelz

Nov 13, 202329:07
S2(48) Did you do a marriage prep course?

S2(48) Did you do a marriage prep course?

We didn't do a marraige prep course? Did you? What if you invested in your relationships like your boss makes you invest in your career?

7 Principles for Making Marraige Work

John Gottman

Nov 06, 202331:01
S2(47) Do you feel good? or Familiar?

S2(47) Do you feel good? or Familiar?

Check out the new Monday Matters with Holly Cochrane podcast and ask yourself if you are feeling good, or are you feeling familiar? Do you do things you want to do, or do things because that is the way you have always done them? Do people say things like "drama follows you" or "you look for fights"? If you are curious if you feel good or familiar this is a great episode for you.

Oct 30, 202318:47
S2(46) Deciding to change with Lesley-Ann

S2(46) Deciding to change with Lesley-Ann

Lesley-Ann remembers making a low point in her life when she had to decide if she was going to ask for help or give up on life. 3 years later she is a much different person with an amazing outlook on life. I am priviledged to be walking along side Lesley-Ann on her journey.

Oct 23, 202318:53
S2(45) I have the obesity gene...now what?
Oct 16, 202319:47
S2(44)Are you emotionally intelligent?

S2(44)Are you emotionally intelligent?

5 stages of Emotional Intelligence:

1. Naming emotions

2. Understanding why we feel that way

3. Managing emotions

4. Expressing emotions well

5. Recognizing and understand emotions of others

Oct 09, 202323:59
S(45) Wanna move to the Blue Zone with me?

S(45) Wanna move to the Blue Zone with me?

I watched the documentary "Blue Zone" on Netflix and was even more motivated to live a life that will allow me to live until I am 100, but to live WELL!


Oct 02, 202318:47
S2(44)How is your gallbladder doing?

S2(44)How is your gallbladder doing?

Gallbladder pain is real bad, I have felt it! There are a few lifestyle strategies that can help with gallbladder pain as well a some changes that everyone who has their gallbladder removed should consider.

Sep 25, 202319:58
S2 (43) Do you suffer from Heartburn?

S2 (43) Do you suffer from Heartburn?

I talk about heartburn with a lot of my nutrition clients and I find it interesting that most of them who suffer have talked to their doctor and received medicaiton but haven't been asked to find out if they can get to the root cause of the heartburn and heal that. If you suffer you might want to take a listen.

Sep 18, 202327:38
S2 (42) I was challenged to do better...

S2 (42) I was challenged to do better...

My passion for Functional Medicine means I want people to try to learn what they don't know yet about the medications they are being prescribed. I was challenged on my language the other day when I proudly said one of my clients was no longer taking their medication...that pride isn't changing but the way I talk will. Take a listen to my opinion about the use of medication in Canada right now.

Sep 04, 202318:55
S2 (41) Ozempic has its pros...and cons. Are you on a weight loss drug?

S2 (41) Ozempic has its pros...and cons. Are you on a weight loss drug?

Today I am sharing my personal views on weight loss drugs like ozempic, which is a drug orginally designed for type 2 diabetics. I have been able to find some positives but I am concerned with the amount of gut health side effects they cause and truly believe our gut health is our foundation to overall health. If you are curious about the newest weight loss drug take a listen to my intial reaction to my research.

Aug 28, 202320:16
S2 (40) 5 Steps to Reflect

S2 (40) 5 Steps to Reflect

Today is a replay of an episode I recorded last year about how I like to reflect after special occasions and big events. Even if you listened to it last year, I bet you can do some reflection again as we wrap up Rally in the Valley and head into a new fall season.

Aug 21, 202322:58
S2 (39) The benefits of Volunteering

S2 (39) The benefits of Volunteering

There has been a lot of research done proving the health benefits of volunteering but what does that balance look like? Are you healthy enough to be able to get the benefits of being a volunteer? Are you doing too much? Today is the day for you to give some thought to the new season of fall and how much should you be doing?

Aug 14, 202314:59
S2(38) Maslow's Hierarchy was on to something...

S2(38) Maslow's Hierarchy was on to something...

In Social Work, we learned about Maslow's Hierarchy of needs and everyday when I work with people I find myself directing them back to that foundation. When you focus on building a strong foundation the ability to move forward is easier. Take a listen and decide how solid is YOUR foundation.

Aug 07, 202318:41
S2 (37) Let your mindset move you.

S2 (37) Let your mindset move you.

Your mindset can be the most powerful tool to change your behaviour.

Jul 31, 202309:60
S2 (36) Best apps to track your cycle.

S2 (36) Best apps to track your cycle.

Which app do you think is the best to track your cyle:

Moody

Flo

Period tracker

My Cycle

Oura ring

Jul 24, 202325:13
S2(35) Snack sized exercise bites

S2(35) Snack sized exercise bites

Let's make it way more normal to do snack-sized exercise at work than it is to go for a smoke break.

Jul 17, 202316:45
S2(34) The Fall phase of your cycle

S2(34) The Fall phase of your cycle

I made it, I have talked about each of the 4 seasons of the menstrual cycle and I am finishing the 4 parts series with the Fall Season. Its time to slow down and honour what our bodies can handle

Jul 10, 202323:03
S2 (33) The Summer phase of your cycle

S2 (33) The Summer phase of your cycle

I talked about winter, then moved into spring and this week I am talking about my favourite season... Summer! Why does summer have to be so short?

Jul 03, 202317:46
S2 (32) The Spring phase of your cycle

S2 (32) The Spring phase of your cycle

Last episode I talked about the 1st week of our menstrual cycle, winter. This week I am sharing what I know and how I am tackling the second week, the follicular week or what I will call spring.

Jun 26, 202325:43
S2 (31) The Winter phase of your cycle

S2 (31) The Winter phase of your cycle

The first day of your period is call the menstrual phase or the winter phase. I want to better understand what my body is doing so I can honour it during each of the 4 weeks and today I am sharing what I know about the winter phase.


Jun 19, 202323:35
S2 (30) YUKA app - A game changer!

S2 (30) YUKA app - A game changer!

Today's episode is all about the YUKA app. It scans and rates food, health and beauty products and allows consumers to make better choices regarding the toxins they are consuming. My family has fully embraced it and I hope you find it helpful too.

Jun 12, 202315:12
S2 (29) Reading Food Labels

S2 (29) Reading Food Labels

Do you know what all those numbers mean on the back of the package in the grocery store and can you make informed decisions?
Jun 05, 202332:24
S2 (28) Can you answer these 3 questions?

S2 (28) Can you answer these 3 questions?

In Counselling I find myself asking similar questions and people often find their answers are just what they needed to process to move forward. Today I ask 3 questions I hear myself saying a lot, and hope your answers help you to move forward.
May 29, 202315:24
S2 (27) 4 Hacks to balance glucose and the hangries

S2 (27) 4 Hacks to balance glucose and the hangries

www.glucosegoddess.com/

I did not invent these 4 hacks, I totally got them from the Glucose Goddess and I strongly suggest you give her a follow. These are not the only things you need to be doing for optimal health but they are not too hard and they are totally free so give them a try!
May 22, 202319:49
S2 (26) Parenting through trial and error

S2 (26) Parenting through trial and error

I wrote down 9 things I have tried to implement as a parent over the past 18 years. Some I am good at and lots are a work in progress. Please share this episode and add your lessons to your social media for other moms to learn from.
May 15, 202322:58
S2 (25) Are you tired of being tired?

S2 (25) Are you tired of being tired?

If you are tired start thinking about that like a whisper from your body. Being tired is protection mechanism your body uses when something is off. Instead of trying to bandaid tired and get more energy, start looking for the root cause of your tired. Then you will be on the road to healthy.
May 08, 202311:29
S2 (24) 4 Questions you know the answer to.

S2 (24) 4 Questions you know the answer to.

We almost always know what we need to be doing to feel better but we don't always know how to start. Today I want you to answer these 4 questions and post them where you will see them. It might just be what you need to start feeling better.

1. What do you want to do more of?

2. What do you want to do less of?

3. What would you like to start or try new?

4. What should you stop doing?

If you answer these four questions you will have some direction into how to help yourself move forward and feel amazing.


May 01, 202320:17
S2 (23) I learned a new word: Ambivert.

S2 (23) I learned a new word: Ambivert.

Do you know if you are an introvert or an extrovert or somewhere in the middle??? I have never really felt connected to either personality trait 100% and it's because I am an Ambivert!
Apr 24, 202320:36
S2(22) My experience with burnout.

S2(22) My experience with burnout.

I know better and yet I started to check the boxes for burnout. If you are feeling like you are burning out and stuck lets talk about how to find that joy and peace in your life again.


Apr 17, 202317:16
S2(21) I love Reflexology!

S2(21) I love Reflexology!

I have been a believer in reflexology for 22 years and I hope you take the time today to listen to the wonderful benefits of this health practice and give it a try. You can contact Soul Shifting Reflexology on Facebook or at 306-331-7295 for an appointment in Fort Qu'Appelle.


Apr 10, 202318:24
S2(20) Invisible Mental Health with Michelle Strawford

S2(20) Invisible Mental Health with Michelle Strawford

Today I interviewed Michelle Strawford who is the ultimate entrepreneur and has recently started an non-profit called the Invisible Mental Health Project. They are hosting their second event called We See You on April 18th in Regina and there is a link to their website here. Please listen to Michelle and if you want to be a part of the project or the next even send me a message. https://www.eventbrite.com/e/invisible-mental-health-presents-we-see-you-community-series-tickets-596134252597


https://www.youarenotinvisible.ca/

Instagram: invisible.mental.health

Facebook: https://www.facebook.com/You.Are.Not.Invisible.Mental.Health


Apr 03, 202335:24