Lifting Women Up
By Nicole Hill
Lifting Women UpApr 08, 2024
Episode 35: Strength Redefined: A New Perspective on Aesthetic Goals
Nicole dives into the transformative world of strength training, moving beyond the conventional goals of aesthetics. Through a thought-provoking discussion sparked by a conversation at a corporate fitness event, she challenges the myths surrounding weight lifting, particularly the fear among women of becoming "bulky." Nicole explores the wide-ranging benefits of strength training, highlighting not only physical improvements like enhanced bone density and joint health but also the boost in mood, confidence, and overall quality of life. Addressing societal stereotypes and cultural biases, Nicole advocates for a redefined perspective on fitness, one that embraces strength training as a versatile and empowering tool tailored to individual lifestyles and aspirations.
Episode 34: Strong and Kind: Mindful Practices for Fitness
Episode 33: Beyond Exercise: Crafting Heart-Healthy Habits That Last
Episode 32: Unleashing Your Strengths: How To Use Your Unique Talents To Transform Your Health
Our conversation begins with a deep dive into the essence of courage and its role in building confidence. Dawn challenges us with the thought-provoking statement, "Your lack of courage is selfish," urging us to explore the consequences of not embracing courage and succumbing to self-limiting beliefs.
Dawn introduces us to her transformative framework called the BRAVE Method, which serves as a roadmap to unlock our inner strength. We explore each step of the method, starting with harnessing the power of our bodies to support our overall well-being. Next, we delve into the significance of cultivating positive routines and habits, including the crucial practice of changing our self-talk and utilizing affirmations to reframe our mindset and focus on the qualities that will propel us forward.
Join us for this empowering episode as Dawn DiMicco shares her wisdom and insights, guiding us towards embracing courage and unleashing our inner strength to overcome obstacles in the realm of health and wellness. Get ready to rise above self-limiting beliefs and embark on a transformative journey towards a more fulfilled and courageous life.
Dawn DiMicco is the owner and powerhouse behind Epic Redemption Coaching.
As a speaker, author, and coach, Dawn ignites minds, drives productivity, and instills unshakeable confidence. Specializing in mindset, productivity, and confidence, she empowers individuals to break free from limitations and live fearlessly and authentically.
Connect with Dawn:
Facebook - https://www.facebook.com/dawndimicco
Instagram - https://www.instagram.com/dawndimicco
LinkedIn - https://www.linkedin.com/in/dawn-dimicco
Email - dawn@epicredemption.com
Website - https://www.epicredemption.com
Courage Rising - https://bit.ly/couragerisingbook
The CLEAR Planner - https://www.theclearplanner.com
Episode 31: Nourishing Intuition: Balancing Nutrition and Food Freedom with Alisha Carlson
I'm joined by Alisha Carlson, a Non-Diet Lifestyle Coach and founder of the Strong[HER] Way. This episode explores the powerful connection between intuitive eating, nourishing our bodies, and cultivating a positive relationship with food. In this episode, we embark on an insightful journey, covering various topics such as:
First, we unravel the complex nature of diet culture, examining its impact and influence on our lives. We delve into the misconceptions and harmful effects it has on our relationship with food and our bodies.
Next, we explore the concept of food freedom, particularly in the context of weight loss and body composition goals. We emphasize the importance of finding joy, pleasure, and satisfaction in our food choices, highlighting the connection between food enjoyment, mental well-being, and sustainable eating habits. We provide practical tips for fostering a positive and nurturing relationship with food while honoring our intuition.
We then tackle the notion of diet mentality, shedding light on its characteristics and how it can hinder our well-being. We discuss common beliefs surrounding food, challenging societal norms and promoting a healthier mindset.
As we delve into the art of balancing nutritional needs and food freedom, we address the misconception that intuitive eating disregards nutritional requirements. We offer strategies and insights on how to find harmony between honoring our intuitive cues and considering our nutritional needs.
Furthermore, we explore the importance of developing relationships with food and ourselves. We discuss the significance of nurturing a positive connection with food, understanding our body's cues, and cultivating self-compassion.
To empower our listeners, we provide guidance on how to read their body's cues and understand the messages it sends. We demystify the concept of bodily cues and offer practical tips for enhancing body awareness.
Lastly, we tackle the challenges and obstacles that individuals may face in their journey towards balancing food choices and food freedom. We address external influences, such as diet culture, social pressures, and conflicting nutritional advice, offering strategies to navigate and overcome these hurdles. We provide support and encouragement to listeners who may encounter resistance or skepticism from others regarding intuitive eating.
Join us in this episode as we embrace the power of nourishing intuition, finding balance in nutrition, and embracing food freedom for a healthier and happier relationship with ourselves and the food we love.
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Alisha Carlson is a Non-Diet Lifestyle Coach and founder of The Strong[HER] Way. She works with women using her non diet approach to food, fitness, and life transformation to help her clients create a healthy and balanced lifestyle without dieting, deprivation, or restriction. She teaches women how to radically love themselves, their bodies, and their lives.
Web: https://alishacarlson.com/
IG:https://instagram.com/alishacarlson_
FB: https://www.facebook.com/thealishacarlson
Episode 30: Empowered Healing: Nurturing Your Body and Mind with Hashimoto's and PCOS
Did you know that 1 in 5 women will be affected by Hashimoto's in their lifetime? This is an autoimmune condition that's on the rise and important to have a basic understanding around it. Even if you don't have a diagnosis of either of these conditions, this will still be full of incredible information for you to soak in.
Join my discussion with my good friend Natalie Guevara, a Functional Nutritionist, who works with those who are living with Hashimoto's and PCOS to take charge of their journey and reverse their symptoms without fad diets or extreme supplement protocols.
We'll be discussing:
- This 1 simple thing that's been helping her clients manage their symptoms.
- Understanding your diagnosis
- How feeling safe in your body matters and how you can do it
- Self-care practices that help for sustainability and the biggest self-care practice no one talks about
- What to do about sleep when you don't have much control over it (coming from a mom with a 9-month old currently not sleeping well)
Natalie also has a 6-week coaching program beginning on June 5th: The Hashimoto's Lifestyle Roadmap. Get in touch with Natalie below:
Episode 29: The Sleep-Eat Connection: How Your Sleep Affects Your Eating Habits (& Building Muscle!)
Episode 28- Maximizing Your Muscle Gain: The Powerful Connection Between Sleep and Nutrition
March isn't just about spring cleaning, it's also a double-whammy month for health enthusiasts! With National Sleep Awareness Month and National Nutrition Month, there's no better time to learn how these two powerhouse factors can help you achieve your fitness goals.
Don't just hit the gym hard and hope for the best. Learn about the crucial recovery process that your body needs after each workout.
Let's start ditching the mindset of "No days off!" we do in fact need days off.
Episode 27: Building Consistency In The Gym- What To Do When It Gets Boring (part 5)
Part 5 and the final part of building consistency in the gym. You should know by now, the big driver of long-term motivation and consistency is competency. Can you do the thing you want to do? More importantly, do you believe you can?
In this final part I discuss one of the biggest reasons many people quit: it gets boring.
So, what do you do when you get bored?
In this episode I discuss:
- 3 big skills you will need to learn and practice
- The myth of consistency and how to determine yours
- Realistic expectations in each season of your life
Episode 26: Part 4- Building Consistency In The Gym- Learning How To Lift & Living In The Zone Of Uncomfortable-ness
Part 4 of building consistency in the gym. You should know by now, the big driver of long-term motivation and consistency is competency. Can you do the thing you want to do? More importantly, do you believe you can?
We get past the beginning stages of setting up a successful environment for you to thrive and talk about what happens when you get into the weight room and start doing the damn thing. There can be a lot of strong, uncomfortable feelings walking into a gym and especially the weight room. Just a hint: no matter how much prep work you do beforehand, you may still feel uncomfortable and that's normal!
In this episode I discuss:
- Eliminate decision fatigue with a plan
- Dealing with uncomfortable feelings in the gym
- Using awareness to create motivation
- Plus a ton more!
Episode 25: Pt 3: Building Consistency In The Gym- Gym Etiquette 101: Making the Most of Your Workout Experience
Building consistency in the gym requires you to build competency. Competency is can you actually do the thing you want to do? A big part of this that often gets left out is knowing the rules of the gym. Not only the written rules, but also the unspoken rules. If you want to feel comfortable in a gym, it's crucial to know the lay of the land and how to operate in a big, shared space.
It's not by any means sexy, but having and knowing the etiquette of the gym you're at will aid in your success!
Episode 24: Pt 2 Building Consistency In The Gym: Footwear, Clothing, and Other Things To Know Before Your First Workout
One big part of motivation is competency-- can you do the thing? In this case, it's can you get yourself to the gym and lift weights when you're there. In this series I'm leading you through finding the right gym for you, based on your needs, what to have before you start, and the process of what to do when you get there.
If you're new to lifting weights and feel nervous about what to do when you get there, you're not alone! This series will help you improve skills in getting to the gym, what to do when you get there, and continue to go even when it feels hard.
When you feel confident in yourself and in what you're doing, this creates motivation to continue on.
Episode 23: Pt 1 Building Consistency In The Gym: Finding A Gym That Fits Your Needs And What To Look For
Part 1 of the series to increase your competency in the gym. This episode Nicole discusses how to find a gym that fits your needs and what to look for. Finding the right gym doesn't have to be that serious, but it can feel intimidating. Here's how you can navigate that process.
One big part of motivation is competency-- can you do the thing? In this case, it's can you get yourself to the gym and lift weights when you're there. In this series I'm leading you through finding the right gym for you, based on your needs, what to have before you start, and the process of what to do when you get there.
If you're new to lifting weights and feel nervous about what to do when you get there, you're not alone! This series will help you improve skills in getting to the gym, what to do when you get there, and continue to go even when it feels hard.
When you feel confident in yourself and in what you're doing, this creates motivation to continue on.
Episode 22: Stress Mastery: Unlock the Power of Stress to Improve Your Life
Episode 21: Surviving & Thriving In Dry January
If you want to change your relationship with alcohol and drink less to improve your health and fitness this episode is full of strategies to do just that.
I talk about:
- Setting your intention for the month.
- How to approach it to be successful.
- Facing and overcoming obstacles
- Dealing with holidays and other people
- Recommendations on non-alcoholic drinks
Even if you're not participating in Dry January and want to change your alcohol intake this will be invaluable!
Episode 20: From Challenges to Opportunities: Reflecting on 2022 and Looking Forward to 2023
In this episode, I reflect on my personal growth and development over the past year and share my plans for the future. From improving my relationship with alcohol to embracing new challenges, I share how I have learned to focus on one goal at a time and the power of shifting my beliefs. Join me as I look toward 2023 and encourage you to do the same.
Episode 19: The 3 Pillars For Long Lasting Weight Loss: A Peek Into My Coaching System
Episode 18: Redefining Your Holiday Health: Pt 2
You can still have fun AND lean into your health and fitness related behaviors.
Episode 17: Learn Your No's & Lean Into Your Hell Yes! w/ Tara Hatfield
We're diving into more of redefining your holiday health with tactics to keep you on track toward your hell yes!
The meaning of NO-vember and beyond
Declutter your brain with the KISS method
Make it easier to do less
Building your self-trust muscle
Contact Tara at tarahatfield@taralifecoaching.com and to get a copy of the Life Wheel we discussed!
Episode 16: Your Holiday Health Redefined: Part 1
If you're someone who goes off the rails during the holiday season year after year this is for you.
In this episode we're getting into your beliefs and programming around the holiday season. This specific episode was inspired by a conversation I had with someone recently where she said she wanted to hold off on training for the next couple of months because she wants to have fun over the holidays.
We're going to dive into questions to bring your holiday health and wellness beliefs to the surface and into your awareness.
I'll also lay out a very simple strategy you can use over the next 8 weeks and go into 2023 happy and healthy.
Next week, I'll have part 2, because there is so much more to cover!
Episode 15: Self-Compassion Is Self-Care
Episode 14: Optimal Doesn't Always Mean Best When It Comes To Your Fitness
In this episode I discuss a big conversation I've been having a lot over the past several weeks. It's the topic of optimal vs reality. There are stories that we have running through our heads about what is optimal for us based off how we want things to be or how we believe them to be:
- Working out in a gym vs. home
- Not having enough time vs. needing a certain amount of time
- Motivation from outside yourself vs. creating your own
I'll break down common stories I hear including my own. Reality is we all have them and we may not realize they're dictating what we are and aren't doing. Your stories are what may be holding you back from creating real change. It may be painfully uncomfortable confronting these truths, but it can also be freeing.
Are you keeping yourself stuck by striving for what's optimal instead of what you can do right now with what you have. Are you working with your current reality?
As you go through breaking down what's been holding you back, I ask you do this compassionately and without judgement.
Episode 13: Uncovering the Fundamentals of Powerful Goal Setting- Part 2
Setting powerful and inspiring goals is crucial to your success. If they're not inspiring, then why would you want to pursue it?
In Part I, I discussed fundamentals #1-5.
In Part 2, I'm discussing fundamentals #6-9
We're going to dig below the surface level and get to the heart of what you really want and how to set your goal up in a way that you can't NOT achieve it.
Most people stay at the surface level, which gets you absolutely nowhere.
When the journey gets boring, tough, or exhausting, do you usually find yourself giving up? Maybe you give into your emotions more and eventually abandon the goal completely.
If you're tired of always starting, making some progress, getting thrown off, then quitting, I’ve got you!
To join the Lifting Women Up Training Community, click here.
To work with me one-to-one on nutrition and strength training click here.
Episode 12: Uncovering the Fundamentals of Powerful Goal Setting- Part I
This is a 2 part episode, so episode #2 will drop next week.
This week's episode is from a free workshop I had back in April called, "Uncovering the Fundamentals of Powerful Goal Setting."
Setting powerful and inspiring goals is crucial to your success. If they're not inspiring, then why would you want to pursue it?
In Part I, I discuss Fundamentals #1-#5.
We're going to dig below the surface level and get to the heart of what you really want and how to set your goal up in a way that you can't NOT achieve it.
Most people stay at the surface level, which gets you absolutely nowhere.
When the journey gets boring, tough, or exhausting, do you usually find yourself giving up? Maybe you give into your emotions more and eventually abandon the goal completely.
If you're tired of always starting, making some progress, getting thrown off, then quitting, I’ve got you!
To join the Lifting Women Up Training Community, click here.
To work with me one-to-one on nutrition and strength training click here.
Episode 11: Building Muscle 101: 3 Tips for Beginner Lifters
Recovery- it's more than just taking a rest day.
Nutrition- what's most important when lifting weights and wanting to build muscle.
Mindset- there's ONE huge thing to keep in mind that will keep you on track and prevent you from "falling off."
The Lifting Women Up Group Program is officially OPEN! This is a monthly done for you strength training program and community of women "doing things differently." We connect on Mighty Networks and in addition to the lifting program you get:
- A community of women to connect with about the training program, obstacles you may be facing, and celebrating wins
- Monthly live workshops where we get together and talk about your questions and a monthly discussion on different behavior change aspects like, how to increase motivation, staying on track during the holidays, and building a sustainable routine that works for you.
- Access to your workouts digitally so you can track weights used and notes about your program. There are videos and descriptions of all exercises.
Go HERE to sign-up for the program.
Episode 10: This Is Why I Don't Talk About Weight Loss
- Even though the weight loss industry is worth $58 billion
- Where I believe it needs to go and how I plan on being a part of the change
- My new group program opens up 9/1 and we officially BEGIN on Monday, 9/12.
Get on the waitlist here
Episode 9: Stop Restricting and Start Adding
Episode 8: The Secret To Getting What You Want: Embracing Boredom
Getting what you want in your fitness goals, doesn't require a new diet or new fitness plan, it requires building new skills.
One of those skills is discomfort tolerance.
Boredom is a big reason I see so many people start and stop their fitness journey.
Listen to learn:
- How boredom may be derailing your efforts toward your goals
- Why embracing boredom will put you ahead
- How you can begin to build your tolerance for boredom and keep you going for good.
I'd love to hear from you!
Episode 7: Escape From Your Fear Of Failure
Overcoming fear just like anything else is a skill you can begin to build.
If you want to create an escape from your prison of the same habits, thoughts, and patterns, you'll want to listen to this.
Episode 6: Build Your Exercise Consistency With More Fun
According to the CDC, more than 60% of adults in the U.S don't engage in the recommended amount of exercise.
25% aren't active at all.
The majority of people are well aware that exercise is good for them, yet don't do it.
If this sounds like you, then I want you to ask yourself:
"Why can't exercise be enjoyable and fun?"
Episode 5: Forget Everything You've Learned About Exercise: A Guide For Those Living With Hashimoto's & PCOS w/ Natalie Guevara
Do you subscribe to the no days off club? We've been taught to "go hard or go home" when it comes to exercise and grind out as much as possible. That might mean getting into the gym 5-7 days per week for hours and you even dread thinking about exercise.
Are you also someone who has been diagnosed with Hashimoto's or PCOS or even going through perimenopause / menopause?
Today, I'm talking to Natalie Guevara, a nutrition coach for women living with Hashimoto's or PCOS wanting control of their lives so they can feel confident in their skin.
This episode will cover:
- A broad overview of what PCOS and Hashi's is and should those who have those conditions be exercising any differently?
- What to consider as you begin an exercise program
- Natalie's #1 piece of advice
- The importance of recovery and how to recover.
Here's where to follow Natalie:
Episode 4: Learn The Language Of Your Body For Real Change
Did you know your body is always communicating with you? Many people often live on the surface and never dive deep into themselves. Specifically, their thoughts, feelings, and how they're feeling. Explore how you can start to bring more awareness for deep, long-lasting changes to your health and fitness.
Episode 3: Lifting Weights Is Badass: 4 Reasons That Have Nothing To Do With How You Look
More and more women are lifting weights and there's still space for you, if you haven't started yet! This episode covers 4 reasons to consider adding strength training to your routine that have nothing to do with the way you look. I'll be uncovering the considerations you may not have known about or even given much thought to.
Episode 2: 3 Mindset Shifts For Getting Started on Your Fitness Journey
You can't hack your way to a consistent workout routine, but you sure as hell can start giving your brain an upgrade.
Today I'll be sharing 3 mindset shifts to consider if you've been going through the same patterns year after year. You feel like you need something different, something you've never tried before.
Episode 1: Welcome to the Lift Women Up Podcast
Welcome to my world and inside my head! This is a project I've been wanting to start for too long and it's finally here. In my first episode, I talk about who I am, my background, my purpose, and my best advice for how to get started on your strength training journey.