Biscuits & Gravy In The Morning

July 27, 2023

Nutrition Confusion! How to Nourish to Support Your Movement Type (Season 2, Episode 19)

In this episode, we'll clear up some common misconceptions about nutrition for movement. We'll break down the most important things you need to know to fuel your body properly and perform at your best during your workouts. And, we'll talk about how seeing a dietitian can really help you optimize your training.

Key Topics:

Topic #1: What are the most common misconceptions about nutrition for movement?

Topic #2: What are the keys to nourishing for movement properly?

Topic #3: How can dietitians help you fuel your activity?

List of resources and suggested materials:

July 20, 2023

Sweat, Strength, and Sisterhood: Elevating Our Routines through Virtual Exercise (Season 2, Episode 18)

On this episode, we'll delve into our journey with movement, the rationale behind its integration into The GNAW Collective, and the specific types of movement we'll feature.

Key Topics:

Topic #1: Our history with movement

Topic #2: Why we included movement in The GNAW Collective

Topic #3: What kind of movement we will include in The GNAW Collective

List of resources and suggested materials:

July 10, 2023

Unleashing Your Rhythm: The Power of Movement for Women of Color with Hannah Eboagu (Season 2, Episode 17)

In today’s episode, we have a special guest Hannah Eboagu, one of our GNAW Collective coaches, and she will be sharing why movement is important for women of color and how it connects with community and nutrition.

Key Topics:

Topic #1: Who is Hannah Eboagu?

Topic #2: Why is movement important for women of color?

Topic #3: What is the value of pairing movement with nutrition & community?

Guest Bio:

Hannah Eboagu is a current coach within The GNAW Colletive and a Dallas, Texas native! She holds a master's in Clinical Nutrition from UT Southwestern Medical Center and a bachelor's of science in Nutritional Sciences from Baylor University and is soon to be a registered dietitian with specialties in sports nutrition and maternal nutrition. She is passionate about all things nutrition, fitness, and community! As a competitive powerlifter, her background is in strength sports and her goal in life is to make small impacts in people's really BIG lives!

July 6, 2023

The GNAW Collective: Our Journey of Establishing Virtual Wellness Wellness for Women of Color (Season 2, Episode 16)

In this upcoming episode, we will delve into the factors that led to the development of our virtual wellness membership program, specifically tailored to cater to the needs of women of color. We'll also showcase the various features that have been thoughtfully integrated into the membership, with the ultimate goal of promoting optimal health and well-being among our members.

Key Topics:

Topic #1: Why we created The GNAW Collective

Topic #2: What health and access issues are specifically impacting women of color

Topic #3: What's included in The GNAW Collective and why

List of resources and suggested materials:

June 8, 2023

6 Essential Steps for a Weekly Reset (Season 2, Episode 15)

Get ready to refresh and recharge! In this podcast, we dive into the SIX essential steps for a weekly reset. Whether you're looking to boost productivity, reduce stress, or create more balance in your life, these steps will help you hit the reset button and start the week off on the right foot.

Key Topics:

Topic #1: Why weekly resets are important

Topic #2: SIX steps for a weekly reset

List of resources and suggested materials:

June 1, 2023

Cleansing Your Social Feed: 5 Signs Of A Toxic Health Influencer (Season 2, Episode 14)

In this episode, we will discuss the definition of a health influencer and five indicators of health influencer toxicity. Plus, we'll drop some ways to purify your social media feeds and locate safe and reliable resources.

Key Topics:

Topic #1: What is a health influencer & what is their purpose on social?

Topic #2: 5 Signs of a toxic health influencer

Topic #3: How to cleanse your social feed

Topic #4: Where to go to find safe and reliable health resources

List of resources and suggested materials:

May 18, 2023

Diet Damage: The Mental And Physical Symptoms With Elisa Beagle (Season 2, Episode 13)

Join us in this episode as we chat with special guest Elisa Beagle, a Licensed Psychotherapist based out of Houston, Texas, about diet damage, why a shift is essential, the physical and mental symptoms of diet damage, and solutions for change.

Key Topics:

Topic #1: What is diet damage?

Topic #2: Why is a diet paradigm shift necessary?

Topic #3: What are the mental and physical symptoms of diet damage?

Topic #4: What are some solutions for change?

Guest Bio:

Elisa Beagle is a passionate licensed Psychotherapist with over 10 years of experience in the mental health field. She sees therapy as a life-changing resource that provides the necessary tools which aids in self-discovery and self-care within an unbiased, judgment-free space. Her clients receive clarity and coping skills to speak and grow freely regarding their life’s experiences. Off the clock she lives a full life indulging in the things that matters most to her like caring for family, being a loving dog mom and a devoted friend to many. As a retired pro-basketball player you’ll find her in the gym a few times a week as well as being active in all the ways that brings her joy.

List of resources and suggested materials:

April 28, 2023

5 Lab Tests Every Active Woman Of Color Should Ask For And Why (Season 2, Episode 12)

Join us in this episode to discover how lab tests can provide critical information to help you stay informed about your health and empower you to start your journey on a level playing field as a woman of color. We'll delve into the unique health challenges faced by women of color and highlight the lab tests every sis should consider. Lastly, we'll provide insights on how we're helping you navigate this complex issue and advocate for your health through The GNAW Collective!

Key Topics:

Topic #1: Why should we be requesting labs?

Topic #2: What labs should we be asking for and why?

Topic #3: How can we get labs if we can't get them through our primary care physician?

List of resources and suggested materials:

April 13, 2023

How To Navigate Your Nutrition During High-Stress Times (Season 2, Episode 11)

Have you ever felt like there was so much going on in your life that thinking about your nutrition was the last thing on your mind? Unfortunately, when life starts life-ing, and the stress starts to pile up, it can seem effortless to lose our way a bit health-wise. But it doesn't have to be that way! In today's episode, we'll explain our battles with high-stress times, how we cope and navigate them, and what we do when the plans aren't going as planned!

Key Topics :

Topic #1: How do we know we are going through high-stress times?

Topic #2: How do we protect our rhythms when we are in the thick of it?

Topic #3: How do we navigate when the plans ain't planning?

List of resources, suggested materials, affiliate links, and social media:

April 6, 2023

Common client confusion: "I feel like I'm eating 'good,' but the cravings are so strong" (Season 2, Episode 10)

If we got a dollar for every time the cravings topic came up surrounding cravings, we would be...well, you know the rest! But you can stop holding your breath because today, we are talking about all things cravings! So grab your coffee and a friend and tune in while we'll explain cravings, how to pinpoint the source, and how to navigate them!

Key Topics :

Topic #1: What are cravings anyway? Are they bad?

Topic #2: Where cravings can come from and how to pinpoint the source.

Topic #3: What can you do about cravings when they hit hard?

List of resources, suggested materials, affiliate links, and social media:

March 30, 2023

How To Start Over In A Few Simple Steps (Season 2, Episode 9)

Starting over can be scary. We think about all we are responsible for and wonder if taking the plunge is worth our while. However, we all come to a point in our lives where a fresh start is inevitable, especially regarding our health. In today's episode, we'll chat about discerning the signs you need to start over, where to begin, and how to sustain it!

Key Topics :

Topic #1: Signs that you need to start over

Topic #2: Where to start when you want to clean house

Topic #3: How to sustain your new foundation

List of resources, suggested materials, affiliate links, and social media:

March 16, 2023

How to Nourish Smartly While Traveling Or On-The-Go (Season 2, Episode 8)

If you are like me and many others, traveling and constantly being on the go has the potential to throw off your nutrition flow ! But today, we have you covered, and with a BONUS! Not only are we dropping all the tips for nourishing your body on the go, but we are also giving you an exclusive look inside one of our group coaching calls!  We are even sharing some of the freebies from the call right here in the show notes!

We can't wait to continue these calls exclusively for our ladies in The Gnaw Collective!

Disclaimer: The clients on this call had already gone through the beginning phases of our programming and were getting comfortable implementing when they were outside of their normal environments. Many were also following special diets due to personal preferences. Any recommendations shared are not meant to be medical or specific nutrition advice for you as a listener. Before adjusting nutrition, please consult with a professional or someone on our team.

Key Topics :

Topic #1 : The three phases of travel and busy days and how to navigate them nutritionally

Topic #2 : Best snacks to pack for travel or busy days

Topic #3 : Tips for filling in nutritional gaps when traveling or navigating a busy day

Topic #4 : How to get back on track nutritionally when you return home from a busy day or traveling.

List of resources, suggested materials, affiliate links, and social media:

March 9, 2023 

Workout Planning for the Studio Hopper (Season 2, Episode 7) 

As someone that is an advocate of not doing the same workouts over and over again, I felt like it was necessary for me to talk to the ladies that are just like me! I often run into the issue of getting bored of doing the same thing every single week, so at some point, I have to switch it up. Planning out my workouts ahead of time helps with that. In this episode, I'll give you my top tips on how and what to do if you're a studio hopper like myself. You'll get a list of my favorite apps to use, how I lay out my workout schedule, and more! 

Key Topics: 

Topic #1 : Find Reliable Apps 

Topic #2 : Choose Your Workouts 

Topic #3 : How to Plan Out Your Workouts 

Topic #4 : Recovery 

Suggested Materials + Affiliate Links:  

March 2, 2023

Biscuits & Gravy In The Morning - 5 Ways To Protect Your Nutrition Flow When Working From Home (Season 2, Episode 6)

If you are one of the many folks working from home, this one is for you! With the wave of work-from-home days looking like it's here to stay, it is more common than not that you may have at least one day where you get to work remotely while wearing your favorite sweats and slippers.

For many of us, this can mean more comfort, creativity, and freedom! But why may it also disrupt our eating habits?

In today's episode, I'll be dropping my top five tips to keep strong nutrition habits alive even when you are working from home so you can avoid the 5pm hangry binge!

Key topics

Topic #1  - Why working from home can be tricky

Topic #2 - Why the nutrition gets disrupted

Topic #3 - My top FIVE tips for keeping your nutrition habits strong

Suggested materials:

February 23, 2023

Biscuits & Gravy In The Morning - How To Use A Planner To Get Your Life Together In 2023 (Season 2, Episode 5)

You went into the New Year with all these different plans and new ideas on what you want to accomplish and how you want to get there. Then once you got into the year, you started to realize that things may or may not be going as planned, and you need to re-evaluate OR get a little more organized. Either way, these five tips on using a planner to stay balanced will essentially help you keep or get your life together in 2023!

Key Topics:

Topic #1 : It may be time to reorganize or rethink those new year plans

Topic #2 : 5 tips on using a planner to stay balanced will essentially help you keep or get your life together in 2023!

Topic #3 : The planner you need in your life 

Suggested materials:

February 16, 2023

Biscuits & Gravy In The Morning - How To Reduce Decision Fatigue By Meal Planning (Season 2, Episode 4)

Is there anything worse than having a long day having made decisions for everybody plus some, and still having to answer the dreaded 5 pm question of "what's for dinner?". Ugh, we know! For those of us who spend the day making decisions, decision fatigue can be the difference between uber eats and a quick home-cooked meal. But, could there be a hack that helps us make decisions even when the tank is on E?

In today’s episode, we’ll explain the beast that is decision fatigue, what meal planning even is, and how the two can go hand in hand when you have no juice left in the tank to decide on meals.

Key topics

Topic #1  - Decision fatigue

Topic #2 - Who experiences decision fatigue

Topic #3 - What is meal planning

Topic #4 - FOUR ways meal planning can help you make low-effort decisions

Suggested materials:

February 9, 2023

Biscuits & Gravy In The Morning - 5 Major Culprits For Late Evening Binges (Season 2, Episode 3)

Here you are again, back in the fridge, going in for yet another handful of your favorite cookies or chips, wondering to yourself why you are so hungry or if you need more discipline, and plotting to do better tomorrow. We get it, sis, and have been there! But what if we told you there are some very logical and fixable reasons behind the late-night snack attacks?

In today’s episode, we’ll explain what binge eating can look like, we'll drop the top 5 culprits we find when our clients are experiencing uncontrollable late-night munchies, and what you can do to make a change.

Key topics

Topic #1  - Our personal binge-eating experiences

Topic #2 - Top 5 culprits for binge eating we see in our clients & ways to make changes

Topic #3 - What do you do when you experience a consistent compulsion to binge eat

Suggested materials:

February 2, 2023

Biscuits & Gravy In The Morning - 20 Ways To Measure The Success Of Your Nutrition And Exercise Efforts Without The Scale (Season 2, Episode 3)

Have you found that you are always looking at your weight to measure your progress but are sick and tired of it? Well, today I'm giving you all the tools you need to try to drop that habit so that that number becomes JUST a number and not the focal point that holds you back keeping you from giving credit where credit is due!

In today’s episode, I’ll explain why weight may not be the most trustworthy way to measure the success of your nutrition and exercise efforts, why you should consider other ways to evaluate, and 20 yes 20 different ways to do so!

Key topics

Topic #1  - Why weight can be fickle

Topic #2 - Why alternative progress evaluators can be better

Topic #3 - Physical evaluators (10)

Topic #4 - Mental Evaluators (5)

Topic #5 - Habitual Evaluators (5)

If you enjoyed this episode and want to spread the word, hit that subscribe button, share it with others, post it on social media, or feel free to rate and review! We appreciate the love; it allows us to support more women like US!

If you want to keep up with the goodness between weekly episodes, you can always:

January 25, 2023

Biscuits & Gravy In The Morning - How To Know You've Gone Too Far With The Food Trends (Season 2, Episode 2)

January is almost over, but the food trends are alive and well, and it is easier than ever to get caught up hopping from trend to trend. But how do you know when you have gone too far with it? What are the signs that your food trend obsession is doing you more harm than good?

In today’s episode, we’ll explain why following food trends can be a slippery slope, food trend red flags, sure signs that you have gone too far, and how to get free from the food trend game for good!

Key topics

Topic #1  - The explosion of the food trend

Topic #2 - Why some trends are dangerous

Topic #3 - How food trends can target you and the risks associated with it

Topic #4 - Signs you have gone too far with the food trends

Topic #5 - How to spot food trend red flags

Topic #6 - How to get out of the food trend spin cycle

If you enjoyed this episode and want to spread the word, hit that subscribe button, share it with others, post it on social media, or feel free to rate and review! We appreciate the love; it allows us to support more women like US!

If you want to keep up with the goodness between weekly episodes, you can always:

January 19, 2023

Biscuits & Gravy In the Morning - Why We Dropped Our Business For 3 Months (Season 2, Episode 1)

Near the end of 2022, we came to a crossroads in our business, personal lives, and desires as individuals. We realized that we had left some major questions unanswered as our business had evolved over the past few years, and it would require some real soul-searching for us to figure out where we wanted to be, how we wanted to show up, and how we would get there.

In today’s episode, we’ll explain why we dipped for three months, what almost broke us, what we learned about ourselves and our business, and how we are showing up in 2023.

Key topics

Topic #1  - What's been going on?

Topic #2 - How we made it through

Topic #3 - The rebrand & what's to come

If you enjoyed this episode and want to spread the word, hit that subscribe button, share it with others, post it on social media, or feel free to rate and review! We appreciate the love; it allows us to support more women like US!

If you want to keep up with the goodness between weekly episodes, you can always: