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Strong Mama's: Metabolism, Mind and Macros for Women

Strong Mama's: Metabolism, Mind and Macros for Women

By Natalie Guevara
A Mind-Body Nutrition and Lifestyle podcast for focused on Metabolism, Mindset and Macros for women struggling with symptoms of hypothyroidism, Hashimoto's, or PCOS.
Natalie Guevara, expert in female hormones, metabolism and hypothyroidism will share her expertise, personal experience and over a decade of coaching knowledge to provide you will value driven tips, strategies and coaching so you can feel confident in your body and your life.
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Ending Self-Sabotage- Ep 112
Oof. This is a tough battle for so many of my clients, and myself! Today I am inviting you into a conversation around noticing mental traps and what to do about them to break free of self-sabotaging patterns!  I'd love to hear how this resonates with you. And if you find this helpful it would mean so much to me if you would take a few moments to leave a 5 star rating and review of the show! >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara
29:40
September 26, 2022
Tracking Macros is HARD- Ep 111
This week I am sharing a raw look into my experience coming back to the land of tracking macros. It's been uncomfortable, annoying, and full of lessons. I hope this is insightful and inspirational as you move forward on your journey! >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara
21:55
September 23, 2022
Radical Self-Trust with Daria Tavana- Ep 110
Holy WOW. What a BOMB of an episode! Today we're chatting with Daria Tavana covering intuitive eating, self-trust, body confidence and so much more! This one is worth a couple of listens! Daria Tavana, NASM-CPT, CNC is an activist, certified trainer, nutrition coach, and creator of Trailblazing Strength, the only mentorship program for plant-based athletes committed to practicing radical self-trust by eating and training without rules or restrictions. Tune into Daria’s Plant-Based Athletes Anonymous Podcast to learn how to navigate failure, explore success more deeply, and continue to move in the direction of your performance goals without fear of judgment or shame: https://powerbydaria.click/podcast Join Daria on Facebook for more training and nutrition tips for plant-based athletes: https://www.facebook.com/groups/greenathletes Connect with Daria on Instagram: https://www.instagram.com/powerbydaria/ >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
51:46
September 14, 2022
Scaling the Scale for Results- Ep 109
Scale got you down? I'm right there with you.  Today I'm sharing vulnerably about my recent experience with numbers on the scale, in addition to a lesson straight out of my custom nutrition and lifestyle coaching program: The STRONG Method. Get clarity on what the scale is, and isn't. And how to scale it for more progress and better results.  >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara
30:43
September 12, 2022
What to do when you overindulge- Ep 108
Do you feel like the summer has been a string of overindulgences? You're not alone! In this episode I am breaking down what is happening, mindset blocks holding you hostage and the actual steps you should be making post indulgence. Take a listen and let me know what you think!  >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara
31:12
September 07, 2022
Back to school, back to health Ep 107
Today Kaitlin is back and we're chatting routines, structure and getting back to your health. Tune in for strategies and shifts to make this your best year yet!  >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara 
30:44
August 29, 2022
Doing the inner work for massive change with Jessica DeMarchis- Episode 106
Whew, today I am sharing a FIRE interview with Jess DeMarchis who is a Life Coach and Therapist for high achieving women, as well as the host of the UN Learn to Level Up podcast. We chat about coaching vs therapy, doing the inner work required to create change, trauma and its impact on our health, and so, so much more. I cannot wait for you to listen to this jam packed episode. Make sure you give Jess a follow on Instagram @jess_demarchis_coaching and tune in to the UN Learn to Level Up Podcast as well!  >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
51:16
August 24, 2022
Your diet didn't work- Ep 105
Whew, some tough pills to swallow here! Listen in to learn while the diet didn't work! >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
34:11
August 17, 2022
REST- Ep 104
Whew. What a radical idea to REST! Today I am sharing reflections and success in REST! >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
23:40
August 15, 2022
Tracking your cycle- Episode 103
Building on Episode 102 (Period Cravings) let's chat on tracking your cycle and how this can benefit not only your the health and happiness, but also your weight loss. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
21:26
August 10, 2022
Period cravings- Ep 102
Ever wondered why you period is out to get you!? Feel like you're progressing SO much, but then your period hits and you just can't control it? Today we're diving into WHY you have cravings around your period and how to navigate them more effectively.  >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
21:56
August 08, 2022
The Results Roadmap- Ep 101
Todays episode is from a workshop I led at the beginning of July, The Results Roadmap. In this conversation I am sharing the exact formula we use in The STRONG Method to create the shift and get real, lasting transformations. Take a listen! >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
54:14
August 05, 2022
STRONG through Vulnerability- Ep 100
A vulnerable share on the evolution of Updog Wellness and Fitness, The STRONG Mama's podcast and what we truly believe and stand for here. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
38:13
August 03, 2022
Gut health, mindset, and the coaching transformation with Jenna Altman- Ep 99
Whew! What a juicy episode! Today I am chatting with fellow coach Jenna Altman.  So many nuggets around mindset, making the transformation and the inner struggles that we coaches have too!  Make sure you follow Jenna on IG @JennaRaeAltman and take a listen to her podcast The LifestyleU Podcast!  >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
39:58
July 27, 2022
Self-Limitations- Ep 98
Reflecting over the past year... how are you holding yourself back by focusing on your can'ts?  What would shift if you focused on your cans? Register for the free Stress & Self-sabotage Masterclass Next Tuesday Aug 2nd at 12pm EST! www.updogwellnessandfitness.com/stressandselfsabotage >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
28:51
July 25, 2022
Situational Eating- Ep 97
Do you get caught up with vacation, specialness of situations, holidays etc throwing you off... OR preventing you from starting? This episode is for you! >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
16:44
July 21, 2022
Small shifts for a bigger transformation- Episode 96
Today's ramble (and it is just that) is on seeing the bigger picture and making the shifts necessary for a lasting transformation. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
15:29
July 18, 2022
Pregnant with PCOS- Episode 95
I wanted to get vulnerable today, and share a little more into my journey or pregnancy and PCOS. In this episode I shared my diagnosis, changes with my body and finally conceiving with PCOS. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
32:59
July 13, 2022
Coaching Connections- Ep 94
Introducing Kaitlin, the newest addition (but not so new!) to UDW&F. In today's episode Kaitlin is sharing her journey in fitness, what led her into coaching and how she's going to make powerful shifts in the lives of many. Show her some love on Instagram @Kaitlin_Giletto >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
34:59
July 11, 2022
Summer Nutrition Reset: The Roadmap- Episode 93
We have created clarity on where we are, what our starting point is.  And we've started to develop the inner compass that's going to guide us along our roadmap.  Today, all that's left is to put the pieces together in order to have relatively smooth sailing across our roadmap to get to our destination.  In the final episode of this 3 part series we're going to do just that. Listen in to put the pieces together!  >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
31:04
July 08, 2022
Summer Nutrition Reset The Compass- Episode 92
Our metabolism is always sending us signals, whether we want to listen to them or not.  The biggest issue is, is that we don't know how to interpret the signals that we're getting, we don't understand the language that it is speaking. Getting really clear on what your body is telling you? What does my what does my body want? What does my body need, and then also taking into consideration, a mental emotional, and psychological perspective, our perceptions, our physical goals, our desires that we have up in our head?  How can we take the communication that we're getting, and essentially bridge the two... Part 2 of 3 in the Summer Nutrition Reset Roadmap series, The Compass. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Register for The Results Roadmap, FREE Masterclass!- www.updogwellnessandfitness.com/resultsroadmap >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
30:28
July 06, 2022
Summer Nutrition Reset: Clarity- Episode 91
Your goals can ebb and flow based on the season, and we shouldn't make ourselves wrong for that. This doesn't mean that you're any less motivated or driven. It simply means is that you're a human being.  From my perspective, in my experience, there's a lot of "shoulds" being imposed upon us from the dieting industry as to how we should be showing up for our workout plan, and our nutrition. Ultimately leading us feeling overwhelmed, hopeless or helpless,  and confused. In todays episode I am sharing the first of 3 parts of the Summer Nutrition Reset Roadmap. Starting with Clarity. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Register for The Results Roadmap, FREE Masterclass!- www.updogwellnessandfitness.com/resultsroadmap >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
33:16
July 04, 2022
Back on Track- Episode 90
We're in this constant yo yo cycle, January 1, we're all so super motivated, it's a new year new us, we're going to get everything under control, we're going to start off great... And then something else will happen, then summer comes along. And now all of a sudden, it's late nights, days by the pool, vacation, kids are home and it's chaotic. And we're left feeling like we need to "get back on track". Today let's chat about breaking the cycle. About feeling the same Monday as we do Friday-Sunday. Stay connected! www.updogwellnessandfitness.com IG: @NatalieBrookeGuevara 
16:29
June 27, 2022
Episode 89: The wicked weekends...
Are the weekends preventing you from hitting your weight loss goal? Tune into todays episode as I share exactly how to move past this! Stay in touch! www.updogwellnessandfitness.com Instagram: @nataliebrookeguevara
22:01
June 21, 2022
Episode 88: How refusing the donut may be wrecking your hormones...
Do you struggle with summer treats over your weight loss goals? Listen up!  Today I am offering a different perspective on what may be holding you back... Stay in touch! Join the STRONG Mama's community Follow me on IG! @nataliebrookeguevara
14:22
June 13, 2022
Episode 87: Summer goals around nutrition & fitness
We're off on our big summer vacation before baby makes his big arrival! In honor of that I am sharing with you my Summer Success Strategy Session recorded LIVE last week. I hope this will be provide lots of value as you prep for your summer! If you aren't already, make sure to jump in the Strong Mama's Facebook community. I'll be going live and sharing my favorite travel tips along this journey! Join the STRONG for the Summer Program www.updogwellnessandfitness.com/strongforthesummer Follow me on IG: @nataliebrookeguevara
01:03:03
June 06, 2022
86: Evidence to Support your Success
Here's what I know to be true... you need someone to believe in you, so you can believe in you. In this episode I am sharing why creating a belief to support your goals and results is a non-negotiable to succeed.  And an easy way to start creating evidence today. Don't forget, STRONG for the Summer registration is coming to an end! Don't miss out!  Join the FREE Strong Mama's FB Community!  Stay in touch! IG: @nataliebrookeguevara
16:40
June 01, 2022
Episode 85: How to be confident this summer
Monday rambles as I share more of feeling and looking confident af this summer! Make sure you join us in the Strong Mama's FB community May 31st at 7pm EST for the FREE Summer Success Strategy Masterclass!  Learn more about the STRONG for the Summer 10 week accountability and coaching program  Stay connected! IG: @nataliebrookeguevara 
28:17
May 30, 2022
Episode 85: Summer Success Strategies
The summer season is here!  That doesn't mean saying so long to your health and fitness goals! Today I am going through my top 5 success strategies. Stay connected! www.updogwellnessandfitness.com Join STRONG for the Summer! www.updogwellnessandfitness.com/strongforthesummer 
18:26
May 27, 2022
Episode 84: Don't get fit for the summer!
Summer time is here, and the pressure to look a certain way is on! Today I am sharing a different perspective, and want to invite you into a uniquely different experience. Learn more here: www.updogwellnessandfitness.com/strongforthesummer
22:51
May 25, 2022
Episode 83: Restoring your Metabolism as a Non-negotiable
Sharing a piece of the live training held this April on restoring your metabolism! Today I'm sharing why it's a non-negotiable, some expectations and some strategy! Stay connected in the STRONG Mamas Mind-body Nutrition and Fitness community! www.updogwellnessandfitness.com IG NatalieBrookeGuevara 
41:12
May 18, 2022
Episode 82: The most influential nutrition tool you're probably missing
If you're struggling to implement, maintain or even start your nutrition journey, listen up. This is the tool you're likely missing that will change the game! www.updogwellnessandfitness.com
27:28
May 09, 2022
Episode 81: Troubleshooting your Tracking for Better Results!
Part II on tracking! Make sure you listen to episode 80 on tracking your food to get the most benefit out of this episode! Mentioned in todays episode: Episode 71: Macros Made Easy  Episode 72: Phases of Nutrition Grab your FREE guide, 5 Keys to Balancing your Hormones! Follow on IG! @nataliebrookeguevara www.updogwellnessandfitness.com
22:35
April 25, 2022
Episode 80: Is your tracking (or lack of) keeping your from results?
Today I am super excited to chat with you about tracking your food, and the mindset you hold around it! In this episode we trouble-shoot why you may avoid tracking, and how if can benefit you in seeing your desired health and fitness outcome. Referenced in this episode: Episode 71: Macros Made Easy Download the 5 Keys to Balancing your Hormones Join the FREE FB Group Stay connected with me! Follow on IG: @nataliebrookeguevara 
42:43
April 21, 2022
Episode 79: Slowing Down to Speed Up
Today I am sharing a live coaching call on mindset around slowing down to speed up. I hope this reasonates and is helpful for you! Stay in touch! IG: @nataliebrookeguevara www.updogwellnessandfitness.com 
34:09
April 12, 2022
Episode 78: A reflection of the past 15 years and a huge transformation!
Celebrating a 15 and a 13 year old birthday this past weekend has set me up for a huge reflection! I decided to share a little more into todays episode of some huge shifts and many transformations along the past 15 years in my journey into health and happiness. Stay connected! www.updogwellnessandfitness.com IG NatalieBrookeGuevara
39:42
March 30, 2022
Weekly Live Chat! Resilience
Join us on this weeks bonus episode with Natalie and Nicole on Resilience.
44:55
March 25, 2022
Episode 77: Restoring your Metabolism
Today I am sharing the number one thing most people are missing from their long-tern strategy... Are you struggling with a sluggish metabolism? Fatigue? Brain-fog? Excess weight gain? If you're struggling as to why you metabolism feeling like it just won't work... this episode is for you! Stay connected! www.updogwellnessabndfitness.com IG: @nataliebrookeguevara 
29:18
March 21, 2022
BONUS Series! Episode 2: Expecting in the first trimester
Today I am sharing my expectations, and my reality around the first trimester. I hope you enjoy this bonus series, stay tuned for a new episode next week! Stay connected! www.updogwellnessandfitness.com Follow on IG: @nataliebrookeguevara 
22:24
March 16, 2022
Episode 76: Are you actually eating enough to reach you goals?
It can be conflicting to know what is the right answer to reach your health goals. I get it. Today I am shedding perspective on making sure your body is staying adequately fueled so you can actually lose weight, vs spinning your tires in mud in an effort to starve yourself. Stay connected! www.updogwellnessandfitness.com Join the Strong Mama's and Macros community! Follow on IG: @natalierbrookeguevara 
26:42
March 14, 2022
Weekly Coffee Chat! Motivation and how to get more of it!
Listen to this weeks coffee chat where Natalie and Nicole dive into motivation... what is it? What isn't it? And how do I get more of it? Stay in touch! www.updogwellnessandfitness.com IG: NatalieBrookeGuevara  Strong Mama's and Macros FB community
49:10
March 11, 2022
BONUS Series! We're Expecting! Episode 1: Struggles with infertility and getting here
Welcome to episode 1 of this special bonus series! I am so excited to be sharing this journey with you all. Throughout I will be sharing my personal journey, experience, knowledge and experience coaching pregnant and postpartum women. This series is intended to provide knowledge, inspiration and solidarity. It is not to replace medical advice! Stay connected! Join the Strong Mama's & Macros FB Group www.updogwellnessandfitness.com Follow me on IG! @nataliebrookeguevara 
33:10
March 09, 2022
Episode 75: On trusting yourself, trusting the process and the true transformation
Wow, so excited to share this gem of an episode with you today! This is a recorded interview with Joy as she willingly and transparently shares her journey into a 100lb weight loss... and why that's not the most important part! I'd love to hear how this resonates with you all. Stay in touch! Join the Strong Mama's & Macros community www.updogwellnessandfitness.com Follow on IG @nataliebrookeguevara 
22:10
March 07, 2022
Weekly Coffee Chat! Self compassion vs Discipline...
Welcome to the very first Weekly coffee chat with Nicole Hill of Nicole Hill Coaching! Each week we've decided to record our weekly chats to provide you with  Coaching Valuable topics and education Diversified perspectives!  This week we're chatting about self-compassion vs discipline... How to know which you need to get you closer to your desired result! Stay connected; IG @nataliebrookeguevara Join the Strong Mama's & Macros FB community  www.updogwellnessandfitness.com
49:32
March 04, 2022
74: Why is Weight Loss Hard?
Why is weight loss hard... How can we simplify it? Episodes mentioned in the epsiode: Episode 73: Weight Loss Mindset Episode 72: Phases of Nutrition Episode 71: Macros Made Easy Join the Strong Mama's and Macros FB Community www.updogwellnessandfitness.com Follow on IG @NatalieBrookeGuevara
29:43
February 28, 2022
Episode 73: Weight Loss Mindset
Excited to chat with you today all about your dieting or weight loss mindset! Today we cover: Your internal belief systems that are holding you back Typical thoughts and beliefs around weight loss And what you may need to shift to break through. Episodes referenced: Episode 72: Phases of Nutrition Episode 71: Macros Made Easy Episode 57: The most important investment you can make for your health Stay connected! Join The Strong Mama's & Macros on FB www.updogwellnessandfitness.com Follow me on IG: @nataliebrookeguevara 
47:05
February 17, 2022
Episode 72: Phases of Nutrition (more than just a diet)
This weeks episode as all about the different phases of nutrition! I am excited to build off of Episode 71 and share all of the different ways we use macros to support our health and our goals. Mentioned in todays episode: Episode 71: Macros Made Easy Whoop Stay connected! Follow me on Instagram: @nataliebrookeguevara www.updogwellnessandfitness.com Join the free Strong Mama's & Macros Facebook community!
31:05
January 24, 2022
Episode 71: Macros Made Easy; how to calculate your macros.
Curious about macro tracking? Today we're breaking down what macros are...  Why they matter... How to calculate your own numbers. And more! Links mentioned in todays episode: tdee-calculator.net Episode 45: Protein Queen of the Macros Episode 46: Carbs, Friend or Foe? Episode 47: Does Fat make you Fat? Stay connected! Join the free Strong Mama's & Macros Facebook Community! Instagram: @nataliebrookeguevara www.updogwellnessandfitness.com 
34:58
January 13, 2022
Episode 70: Resolutions vs Actionable Goals
Happy New Year friends! Todays episode is about putting action behind those New Years resolutions and goals! Download the free guide to support you in making 2022 the best year yet! Listen and let me know how you're taking your dreams and turning them into reality with Strategy Action and a path.  Stay connected! IG @NatalieBrookeGuevara Facebook The Strong Mama's and Macros FREE community www.updogwellnessandfitness.com 
26:13
January 06, 2022
Episode 68: Lessons from 2021
Happy Holidays! 2022 is almost here, but before it comes, what people have thought of 2021?! What life lessons have you learned in 2021? Life is a continuous learning experience. Throughout our lives we keep rising and falling, picking up important lessons along the way. Some of these lessons come from experience, yet there are others that we learn by watching others, reading blogs, or even listening to a podcast. Furthermore, there are many life lessons that we simply cannot learn until we face certain situations in life. A notable example is the inspiring story and biggest takeways of Natalie from this year which teaches you to be more confident, empowered, believing in yourself and many more! Tune into today’s episode to find out! Featured In This Episode: Get a free 30 minutes success strategy session here Stay Connected with Natalie: Website: www.updogwellnessandfitness.com Instagram: @nataliebrookeguevara Facebook: Natalie Guevara & Updog Wellness
18:09
December 27, 2021
Episode 67: Boundaries
Learning to set healthy boundaries takes time. It is a process. Boundaries are the limits or barriers that you set for yourself and personal relationships on how people will treat you, behave around you and what they expect from you. But do you know that BOUNDARIES help protect your mental, emotional and physical health? Well, that could be possible when you use it appropriately. They can help you make the most of your time, health, relationships and resources. Why is it important to set boundaries? Setting limits is not only for establishing healthier interpersonal relationships and connections, but to improve overall quality of life and in today’s episode Natalie will be sharing with us the five proven tips and ideas for establishing boundaries. Feature In The Episode: Episode 63: Healthy Habits for Holidays Episode 66: Self Sabotage and Sleep Stay Connected with Natalie: Website: www.updogwellnessandfitness.com Instagram: @nataliebrookeguevara Facebook: Natalie Guevara & Updog Wellness
13:31
December 20, 2021
Episode 66: Self-Sabotage and Sleep
Are you Sabotaging yourself? Self-Sabotage is when you wreck your own best-laid plans. On the outside, you may want to get healthy but on the inside, you’re compelled to get in your own way. In today’s culture, sleep and rest in general can be treated in very contradicting ways. On the other hand, expressing a sense of tiredness and a need for rest has become a cultural norm. While on the other, it has become a cynical type of status symbol to be busy that having time for rest must mean someone isn't working hard enough. Are You Self Sabotaging Your Sleep? What habits would you like to break? It’s very possible that a person could well be self-sabotaging their own sleep and in today’s episode you will be able to learn: Ideas to get better or adequate sleep How does sleep affect your health 9 kinds of negative things that happen when you don't get enough sleep The main causes of sleep deprivation Apps and wearables that track or monitor your sleep And so much more! Featured In The Episode: Episode 63: Healthy Habits for Holidays Stay Connected with Natalie: Website: www.updogwellnessandfitness.com Instagram: @nataliebrookeguevara Facebook: Natalie Guevara & Updog Wellness
19:08
December 13, 2021
Episode 65: Either or Thinking
Episode 65 • Either or Thinking Are you thinking about being more active? Why is it so hard to stick to good habits? How can we have the best intentions to become better, and yet still see so little progress which essentially causes us to continuously give up? It can be difficult to build healthy habits and that’s especially true if you want to stick with them for the long term. We now know how important consistency is, but clearly, as humans, we find it difficult to be consistent. It seems most people follow more of a ‘yo-yo’ or on-off approach to their health and fitness. But thankfully, there are few simple ways that you can use to build good habits and break bad ones. Tune into today’s episode as Natalie will be sharing with us some tips that can help you make progress with most of the goals you have for your health, work, and your life. Featured In The Episode: Episode 63: Healthy Habits for the Holidays Stay Connected with Natalie: Website: www.updogwellnessandfitness.com Instagram: @nataliebrookeguevara Facebook: Natalie Guevara & Updog Wellness
16:25
December 06, 2021
64: What you can be doing now for a healthier metabolism...
A quick little pep talk today on what matters now for a more flexible and responsive metabolism. Make sure to register for the FREE 5 Day Nutrition Reset www.updogwellnessandfitness.com/reset. We start MONDAY December 6th!
15:53
November 30, 2021
Episode 63: Healthy Habits for the Holidays
Today I am getting real strategic on how to navigate the holidays in a way that clearly aligns with how you wish to feel, your health, your goals, and ultimately your happiness. I am sharing 5 tips for staying on track this holiday season without restriction or crazy crash diets. Ready for even more? Download my complimentary check-list on how to stay healthy through the holidays. You can grab it HERE
18:53
November 22, 2021
Episode 62: Environment & lifestyle for results.
Your health and wellness are 80% environmental and lifestyle! Let's create conditions for success. www.updogwellnessandfitness.com 
17:44
November 15, 2021
Episode 60: A better night for a better tomorrow!
Wrapping up this 3 part series on routines! Enjoy! www.updogwellnessandfitness.com
12:11
October 27, 2021
Episode 59: Good morning, or a great morning?
All about morning routines! And not in the way you're probably thinking.... www.updogwellnessandfitness.com
21:48
October 04, 2021
Episode 58: Don't Fail because it's Fall
Tools to stay on top of your success all fall long. www.updogwellnessandfitness.com
19:31
September 27, 2021
Episode 57: The most important investment for your health!
Let's chat about the biggest investment you can make for your health and fitness this fall! www.updogwellnessandfitness.com
21:52
September 23, 2021
Episode 56: Unlearning Old Tricks! On stress and emotional eating habits...
Let me know what habits you're trying to break! www.updogwellnessandfitness.com 
16:25
September 16, 2021
Episode 55: Defining your values for success.
Clearly defined values keep you on track and help create a clear foundation for decisions. Join us in the Strong Mama's and Macros Facebook group! www.updogwellnessandfitness.com
18:41
September 08, 2021
Episode 54: Meal Prep Magic
Simplify your meal prep this fall! Here's some of my favorite strategies! www.updogwellnessandfitness.com 
14:19
August 28, 2021
Episode 53: The fastest way to results isn't the hustle and grind...
Let's chat about how to move forward when you're impatient for results!  www.updogwellnessandfitness.com 
12:06
August 23, 2021
Episode 52: The ONE thing to focus on to get results!
Welcome back! We're jumping right in for back to school, back to focus! Here's the ONE thing you can focus on! www.updogwellnessandfitness.com 
16:31
August 18, 2021
Episode 51: Body Positive
Would love to hear your thoughts in the Strong Mama's and Macros Community! Join the free challenge! www.updogwellnessandfitness.com 
18:39
July 12, 2021
Episode 50: Results! How to get them.
This week I am sharing a Facebook live from the Strong Mama's and Macros community all about results! Take a listen and share what you're implementing in the community. www.updogwellnessandfitness.com
29:10
June 21, 2021
Episode 49: Alcohol the most popular macro!
Let's chat about alcohol and how it can be a part of your fat loss journey! www.updogwellnessandfitness.com 
18:43
June 14, 2021
Episode 48: Healthy Summer Tips
Today we're chatting strategy for your healthiest, happiest summer! Share with us in the Strong Mama's and Macros community! www.updogwellnessandfitness.com 
23:11
June 02, 2021
Episode 47: Do fat make you fat? (episode 3 of the macro series!)
HEY! Make sure you're registered for the Macros Made Easy Webinar THURSDAY MAY 27th at 7pm EST! www.updogwellnessandfitness.com/webinar And while you're at it, join us in the Strong Mama's and Macros community on Facebook! 
24:25
May 25, 2021
Episode 46: Carbs, Friends, or Foe?
sign up for the free Macros Made Easy Masterclass! 
19:46
May 24, 2021
Episode 45: Protein, Queen of the Macros!
Today we're chatting about the importance of protein and ways to get a little more in your diet. Checkout www.updogwellnessandfitness.com for more ideas!
22:18
May 14, 2021
Episode 44: Breaking Free
I hope you enjoyed this interview! Grab a copy of the chapter here! As always, would love to hear your thoughts in the Strong Mama's and Macros Community!
28:28
April 13, 2021
Episode 43: Stress and Emotional Eating
You're not alone with your cravings! This weeks episode covers my own journey and real life strategies to deal with stress and emotional eating. Grab the Crush your Cravings guide at www.updogwellnessandfitness.com 
18:22
March 10, 2021
Episode 42: Macros Vs Calories
Replay from the Strong Mama's and Macros Chat! www.updogwellnessandfitness.com 
28:19
March 04, 2021
Episode 41: Why I hired a personal trainer for myself
Join us in the community!  www.updogwellnessandfitness.com
24:27
February 25, 2021
Episode 40: Normalize F**ckin Therapy!
This is an AWESOME CHAT with Alexandra Skinner Walsh. She took time out of her busy therapy practice to chat with me about mental health during pregnancy, postpartum and beyond.  I hope you find some comfort in this episode in knowing that you're not alone and reaching out for support isn't weak, it' really damn strong! www.updogwellnessandfitness.com 
40:44
January 27, 2021
Episode 39: Nutrition Q & A
A replay of the Facebook LIVE q&a all about nutrition! www.updogwellnessandfitness.com 
28:03
January 27, 2021
Episode 38: When you're not feeling it....
Me too!  Join the community of other like minded moms! www.updogwellnesandfitnes.com 
12:21
January 21, 2021
Episode 37: Cravings Crusher Part 4
This is the final episode in this mini series! Makes sure you check out all 4! www.updogwellnessandfitnes.com 
10:46
January 19, 2021
Episode 36: STOP, DO this first!
Let us know in the group, what is your action item going to be? www.updogwellnessandfitness.com 
12:26
January 19, 2021
Episode 35: Stress Management
Today I am joined by Alison from Ignite Ur Wellness www.igniteurwellness.com As a cancer survivor, she talks all about her shift into stress management and relief. I'd love to hear what you're going to implement, join the community www.updogwellnessandfitness.com 
35:21
January 19, 2021
Episode 34: Cravings Crusher Part 3
www.updogwellnessandfitness.com for more!
10:02
January 19, 2021
Episode 33: Cravings Crusher Pt 2
Head to the Strong Mama' community for a sample plan and template! www.updogwellnessandfitness.com 
17:02
January 13, 2021
Episode 31: When results are taking forever!
Let's talk about a plan in the Strong Mama's and Macros community! 
17:38
January 11, 2021
Episode 30: Navigating the Dark Years
Today on Episode 30 I chat with Amanda of Neat-Dough. Amanda gets vulnerable with us sharing a little about her 'dark years' and how she got to where she is today. Have a listen and let us know what you think! "My name is Amanda and as a mother of two young kids, I was looking for a screen-free activity that would challenge my own kids’ creativity, give them an outlet for their wild imaginations and encourage their development. The result....Neat-Dough! Each Neat-Dough kit includes homemade play dough and embellishments to create different themed scenes - all packaged in a fun reusable box. The Neat-Dough itself is safe, soft and not as crumbly as other dough you may encounter. Plus, it lasts a really long time! Neat-Dough kits provide hours of fun over and over again." Learn more about Neat-Dough at www.neat-dough.com Join the community! www.updogwellnessandfitness.com 
35:16
January 08, 2021
Episode 29: Accountability and Support
Join the community www.updogwellnessandfitness.com 
19:31
January 08, 2021
Episode 28: Moderation through Macro Nutrients
Super excited to share this content with you guys! Make sure you head over to www.updogwellnessandfitness.com to grab some resources to help you this new year! 
31:26
January 06, 2021
Episode 27: Wellness and Energy
Join the community www.updogwellnessandfitness.com
10:47
January 05, 2021
Episode 26: Hi! I'm your host!
Learn more, www.updogwellnessandfitness.com 
17:25
January 05, 2021
Episode 25: All or Nothing
Join us in the community! www.updogwellnessandfitness.com 
12:20
January 05, 2021
Episode 24: 2020 Reflections
www.updogwellnessandfitness.com 
12:32
December 31, 2020
Episode 23: How to stick those New Years Resolutions
I'd love to hear what yours are!!! www.updogwellnessandfitness.com 
11:08
December 31, 2020
Episode 22: Reverse Dieting
Join the community www.updogwellnessandfitness.com 
20:44
December 31, 2020
Episode 21: Power Words
What's your word for 2021? Join the Strong Mama's and Macros Community and let us know!
17:50
December 29, 2020
Episode 20: Merry Christmas! Let's move some positive energy in!
Join the community!  www.updogwellnessandfitness.com 
10:02
December 26, 2020
Episode 19: Last minute healthy holiday gifts!
Hey! Let us know what you're gifting! Join the community!
09:50
December 24, 2020
Episode 18: Holly Jolly Treats!
Let's talk about how to ENJOY those treats! www.updogwellnessandfitness.com Let's talk about your thoughts in the community! 
12:33
December 22, 2020
Episode 16: Keto? Whole30? IF?
Let's talk about some different diets you may be considering for 2021! Join the community www.updogwellnessandfitness.com 
15:40
December 21, 2020
Episode 15: Gut Health & Resilient Children
Join us today for all things gut health with Jamie of Infinite Me Health! This is a fascinating conversation around gut health and raising strong children. Find out more about Jamie at https://www.infinitemehealth.com/ And make sure you join the Strong Mama's Community and share what you took away! www.updogwellnessandfitness.com 
25:46
December 18, 2020
Episode 11: Why you aren't seeing results...
The is a replay from a Liftmas FB Live in the Strong Mama's and Macros community! Enjoy! 
13:33
December 16, 2020
Episode 10: Health & Habits
Today's episode is all about building healthy habits with Monica of Calibrate your Wellness! www.calibrateyourwellness.com Make sure you share your takeaways in the Strong Mama's & Macros Community! www.updogwellnessandfitness.com
22:22
December 10, 2020
Episode 9: Staying on the Wagon
Join the community! www.updogwellnessandfitness.com 
10:25
December 10, 2020
Episode 8: Healthy Food Swaps
Here's my favorite 'swaps' or additions to your nutrition! Join the community www.updogweelnessandfitness.com
18:34
December 09, 2020
Episode 7: Keeping Food Fresh
Talking about keeping your prepped food fresh, and what I keep in my kitchen for easy meal prep! Join the community, let us know what's working for you! www.updogwellnessandfitness.com 
09:55
December 07, 2020
Episode 6: Sustainable and Satisfying Meal Prep
Today I am chatting with you about meal prep! Grab my free guide for more strategies and tips!  www.updogwellnessandfitness.com/mealprep
11:11
December 06, 2020
Episode 4: Anchor Actions
Join the community! www.updogwellnessandfitness.com 
10:10
December 04, 2020
Episode 5: How to get better sleep with your little one.
Today's interview is with Lauren of Tiny Transitions. Learn more about here and her sleep consulting services at www.tinytransitions.com/lauren
44:51
December 02, 2020
Episode 3: 5 Minute Action
Let's talk about taking 5 minutes to crush those goals!
06:04
December 01, 2020
Episode 2: Defining your why
Today we're talking all about why you want to achieve your goal! Head to www.updogwellnessandfitness.com/5whys to download your guide.
10:29
December 01, 2020
Episode 1: Realistic Goals for Hustlin' Mama's
Today we have a bite sized episode all about setting goals that realistically line up with the season you're in today.
08:26
November 30, 2020