Whole Body Upgrade
By Rebecca Shisler Marshall, PhD
Every year, more and more women watch their health and vitality slip away. Today, women are overwhelmed by chronic health problems. Whole Body Upgrade is about how we can take charge of our well-being and raise our vitality. It’s about creating good health, enjoying our lives, and becoming more resilient energetically, spiritually, physically, mentally, and emotionally.
Four (no 5!) ways to prepare yourself for the holidays: Ep 93
Holidays can be a challenging emotionally and mentally. I've outlined five different ways to set yourself up for success (hint: it has nothing to do with anyone but yourself). Sign up for the free Prevent and Clear Energy Drains class on 11/17: https://mailchi.mp/centeredyou/energy Full transcript available here: https://bit.ly/WBUpodcast
November 15, 2022
We Need to Rest (with Amy Hallberg): Ep 92
If you feel exhausted, you aren't the only one. Our society has been developed on the idea that productivity is where we derive our worth, when the opposite is true. This episode of Whole Body Upgrade is a conversation about rest, with Amy Hallberg from her podcast, Courageous Wordsmith. Learn more about A Place to Rest Community for multidimensional rest, or learn about Amy Hallberg's work at Courageous Wordsmith.
October 17, 2022
Multidimensional Healing (and Rest): Ep 91
Join me as I explore a different perspective on healing and how we need to address ALL parts of ourselves and the 5 wellness bodies in order to heal. I'll also dive into how rest is the also multidimensional and is the foundation for healing. REST is the first ingredient to transformational multi-dimensional healing. Come join us in A Place to Rest Community to start healing today. https://www.centeredyou.com/a-place-to-rest/
June 09, 2022
Three Parts of Compassionate Attention: Ep 90
When life is hard (isn't it always?!) compassionate attention is a foundational component to achieving wellness, especially when we are dealing with processing emotions. In this episode, I outline the three components of compassionate attention. Join A Place to Rest community! It's currently at a founder’s rate for a limited time! 4 energy sessions a month for $54 is an incredible deal and I don’t want you to miss it. Plus, you have access to Seed Moment Healing sessions for only $108 which is a price I’ve never offered before. Let's change your relationship with yourself. Join A Place to Rest community today: https://www.centeredyou.com/a-place-to-rest/
June 02, 2022
Rest Reflection: Ep 89
I asked a series of prompts in A Place to Rest community this week today and I wanted to share them with you. I invite you to use them as a meditation (the recorded version is episode 89). Use it as a way to sit with yourself and invite yourself to reflect on rest without judgement. Please don't use this as an opportunity to have that critical voice in your head say mean things to you! ps- Join me in A Place to Rest Community for energetic clearings, channeled messages from the guides, and nervous system recalibration techniques. It's a monthly membership is $54/month filled with AMAZING women. pss- The Self-Trust Summit starts next week! You're invited! Get all the details and your free ticket here.
May 19, 2022
The Mind is a Powerful Tool; Ep 88
The mind is a powerful tool that we can use for or against ourselves. We all have a critical voice in our heads that lead us to believe the stories of insufficiency (not having enough, or that we are not good enough for example). The good news is that there is another way we can use this powerful tool in our lives- one that will support us. Let's change your relationship with rest, and yourself. Join A Place to Rest community today: https://www.centeredyou.com/a-place-to-rest/ Register for the free Self-Trust Summit by March 23rd! So many amazing speakers and I'm honored to be one. https://bit.ly/selftrustsummit
May 12, 2022
Four Ways to Grow Self-Trust: Ep 87
Doubting yourself is normal- our society has told us we should want certain things (house, car, kids, etc). But what if you don't trust what you want? In this episode, Rebecca discusses a typical belief that keeps us out of self-trust and outlines four ways to grow your self-trust. Let's build your self-trust, change your relationship with rest, your guides, and yourself. Join A Place to Rest community today: https://www.centeredyou.com/a-place-to-rest/ It's only $54/month for four live energy sessions, resources for rest, and a compassionate supportive community.
May 04, 2022
Rest is not a Reward: Ep 86
We've been taught to believe that rest is a reward. That we can only rest IF we finish all the things, and as long as someone doesn't need us. This is toxic patriarchy, and there is another way to think about rest. Let's talk about the other possibility and how we can live our lives from a place of unconditional rest. Let's change your relationship with rest, and yourself. Join A Place to Rest community today: https://www.centeredyou.com/a-place-to-rest/ And if you are in Athens, join me for the Athens Energetic Rest Circle (in person!): https://centeredliving.as.me/EnergeticRest
April 21, 2022
Self-Compassion is the Heart of Rest: Ep 85
It can be so hard to actually stop doing all the things we think we need to be doing. Sitting still or not doing can be extremely hard when there is the critical voice in the head yelling about why we should be productive, or doing something other than resting. Find out why self-compassion is the heart of rest, and what steps you can take to make it easier to take the rest that you need to be healthy and well. Register for the Free Rest Session 4/15/22: https://mailchi.mp/centeredyou/rest Join the A Place to Rest Community: https://www.centeredyou.com/a-place-to-rest/
April 14, 2022
Detox from the Culture of Doing: Ep 84
Society has conditioned women to believe that we need to keep doing in order to be loved. That doing may look like losing weight, being pretty, being smart, having a beautifully organized and picture perfect home, being the right amount of whatever without being arrogant. This causes us to constantly be doing to seek approval, belonging, and love. What's actually true is the opposite. Being instead of doing is the antidote. It's time to detox from the constant messages of "doing" in today's world. Join me for practice in how to rest and stop the cycle of doing! Free Rest Session on 4/15/22: https://mailchi.mp/centeredyou/rest A Place to Rest: A Community of Embodied Stillness begins on August 16th! https://www.centeredyou.com/a-place-to-rest/
April 07, 2022
Finding a Place to Rest: Ep 83
Within each of us is a stillness, that we can touch even when things around us our chaotic. This is a skill that can be developed and practiced! Join me in a finding a place to rest. Join me April 1st at 12pm ET for a Free Rest Day gathering: https://mailchi.mp/centeredyou/rest Let me know how you are resting today: Rebecca at Centeredyou dot com
March 30, 2022
Finding Stillness In Movement: Ep 82
Although most of us feel like stillness means actually sitting still, it can also be about the quality and presence of being. In this episode, I talk about the difference in stillness and stillness in movement, and how cultivating this is is the foundation of wellness. The Whole Body Upgrade program opens this week on March 25th and registration closes Monday the 28th! It’s a small group, 8 week course that is only $333. This is a great antidote to burnout, and how we will change the world, and well, smash the patriarchy too. Learn more about the Whole Body Uprgrade program here: https://bit.ly/WBUcourse2 Email me at centeredliving @ gmail dot com with questions.
March 24, 2022
You Are Your Own Expert: Ep 81
You are your own expert. You. No one else. When I work with my clients, I offer education, support, AND ultimately this is all about you being in the seat of being THE expert. This week's episode talks about why this is true and what it takes to see yourself as the expert. I’m offering my community a free Burnout Recovery workshop 3/21/22 to experience stepping into the expert role. It’s easy to sign up- all you have to do is be on my email list. Email sign up: http://eepurl.com/hozSx9 This is a perfect introduction to the Whole Body Upgrade course. Registration closes March 28th at midnight EDT! Whole Body Upgrade course: https://bit.ly/WBUcourse2
March 17, 2022
Why Resistance Will Lead You To What You Want: Ep 80
That voice in your head that says "I don't want to" is really resistance. Noticing and becoming aware of the resistance is like following the yellow brick road to what you really want. Sometimes the resistance is because you are doing something you think you should be doing, and sometimes it is pointing you back to what is going to really serve you in your life. Want to know how to tell the difference? Listen in to this week's episode of Whole Body Upgrade. Want help getting to your yellow brick road? Schedule your free mini-session: http://bit.ly/Destuckification Transcript: https://bit.ly/WBUpodcast
March 10, 2022
Dealing with uncomfortable emotions: Ep 79
Big emotions can be uncomfortable, especially if they stem from core beliefs. This episode describes my experience of resistance and then acceptance of an uncomfortable emotion and outlines steps for doing this for yourself. Need help moving through an uncomfortable emotion? This free mini-session can help! http://bit.ly/Destuckification
March 04, 2022
The Magic and Power of Tending to Your Soul: Ep 78
Your physical and emotional wellness relies on the skill and ability of you to tend to your soul- and yet, our society doesn't teach us how to nourish and tend to the soul. In this episode, Rebecca explains what tending to your soul looks like, how you can do this in only 5 minutes a day, and why getting support is so important. Need support? Schedule a free mini-session: http://bit.ly/Destuckification
February 25, 2022
We’ve Forgotten How to be Well; Ep 77
For generations our society has been building a lifestyle that isn't well, and as a result we don't have models of what wellness looks like. To start being well, we have to start imaging the possibility of wellness. Transcript: https://bit.ly/WBUpodcast Free Destuckification call: http://bit.ly/Destuckification
February 18, 2022
Why it’s hard to say "no" and rest- and how to start: Ep 76
It's soooo hard to say no- so hard that we often end up exhausted and sick before we realize that it's time. This episodes why is so hard to say no, and what you can do to start saying no to others, and yes to yourself. If you'd like to learn more about working with me, you can visit me on Facebook or Instagram. Or, schedule a free Vibrant Health Call here: http://bit.ly/VibrantHealthChat Full transcript located here: https://bit.ly/WBUpodcast
February 10, 2022
How to know if you are burned out: Ep 75
We've been living through some crazy times of prolonged stress. When stress is stretched out over weeks, months, YEARS- it can turn into burnout. Learn some common signs of burnout and a few ways to start turning it around. Interested in working together? Let's talk (free!) http://bit.ly/VibrantHealthChat www.CenteredYou.com
February 03, 2022
The Influence of Patriarchy on Health, Ep 74
The western systems of health were developed in patriarchal systems that continue to influence women today. Listen in to learn more about how this shows up in today's world and the surprising thing you can do in your daily life to fight the patriarchy. Podcast website: https://bit.ly/WBUpodcast Video version: https://youtu.be/d9Z0QnrwiZM
January 27, 2022
Trusting Yourself and Your Health: Ep 73
Learning to trust yourself is a big step in health and healing. This week's episode is all about shifting from listening to our culture and learning to listen to what is best for you. Transcript: https://bit.ly/WBUpodcast Website: www.CenteredYou.com
January 19, 2022
Getting to the Seed Moment for Healing; Ep 72
What do you do you keep bumping up against the SAME believe over and over again? If "getting it right" keeps showing up again and again? Feeling the emotions and getting to the Seed Moment can clear out those stubborn beliefs once and for all. Full show notes located here: https://bit.ly/WBUpodcast Limited time offer for a special price on a Seed Moment Healing Session: https://bit.ly/Seedhealing Watch YouTube version: http://bit.ly/CenteredLivingYouTube
January 12, 2022
Grounding and Centering to Start the Year: Ep 71
Start the new year with a grounding and centering practice to help calm your nervous system, turn on your intuition, and feel more peace and calm. This practice is one I use with every client I work with and helps heal the 5 Wellness Bodies. Full show notes located here: https://bit.ly/WBUpodcast Limited time offer for a special price on a Seed Moment Healing Session: https://bit.ly/Seedhealing Watch YouTube version: http://bit.ly/CenteredLivingYouTube
January 07, 2022
How to Stop Suffering. Ep. 70
This may seem like a strange topic, but it’s really what most of us spend our lives doing. We swim around in the sea of suffering. It’s all around us and we don’t even know that we are in it because we think that that’s all there is. Just misery. In Buddhism, the saying is that pain is inevitable, AND suffering is optional. What if there was a way to stop that suffering? It’s all about turning your attention to the present, not what that critical voice in the head is saying. First bringing awareness to what that critical voice is saying, then you can practice turning your attention away from that voice and towards what you know to be true. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
November 01, 2021
Exhaustion is a Symptom. Ep. 69
I’ve always wished for someone to come and take my hand, and guide me through the steps to start feeling better. The same holds true for a lot of women I meet today. What’s so interesting is that most women don’t even know it’s possible to feel better. All they know is the constant exhaustion and dissatisfied state because society perceives it as normal. Maybe you feel that little tiny inkling that maybe you don’t have to be this tired all the time, and that there is actually another possibility waiting and you actually want to feel better and have more energy. Not only is it possible for you to get unstuck, but also that YOU ARE WORTH IT. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
October 25, 2021
The Problem With the Industrialized Food System. Ep. 68
If you’ve heard any of my stories in the past, you may know about the health issues I experienced over 20 years ago and how I began to learn about the impact of food on the body. What I didn’t know was that the food I was eating was fueling how I felt; how ALL of me felt. For someone like me, just watching fast food or processed food commercials make me crazy because they make it look so good, but don’t talk about the shadow side of the food: inflammation. I’m not saying this food is inherently good or bad. No. I just want you to know what is happening internally that you can’t see. At the very core foundation is something crucial to taking care of your health. Self-compassion. Self-compassion is what gives you the ability to see the person who is struggling against the industrialized food system and the messages of what you are “supposed” to eat. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
October 18, 2021
Self Compassion is Critical for Your Health. Ep. 67
I’ve been noticing a lot of turmoil in my life. I’ve been going through some health issues lately and getting frustrated with the lack of knowledge and answers. I’m finding myself going through my processes again and using the 5 wellness bodies to see what’s out of alignment. What’s happening physically, emotionally, mentally, energetically, and spiritually? Sometimes answers aren’t forthcoming, and that’s ok. No matter what, I’m showing up for myself with compassion and love. I can only do the best that I can at this moment. Each moment is another opportunity to show up for myself the best I can. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
October 11, 2021
The Magic of Cleaning out the Refrigerator. Ep. 66
I had a magical moment with my refrigerator the other week. There’s been a problem with the fridge for some time now that my husband and I have been avoiding. Everything was still functioning but there was a small drip happening that let us know something wasn’t right. After weeks of this, we finally looked at each other and decided we had to do something. My husband got to fixing the leak and I threw out anything that had been in there for too long and started cleaning. At the end of the day, there was magic in that moment. The leak was fixed and the fridge looked amazing! I felt more calm and frankly even felt more organized in my life. It’s like my own life got a reboot. I realized that this is exactly how life works. My experience has been that something little needs attention and we ignore it over and over for a variety of reasons. You may not know how good you can feel, but I do. I know how good it can be for you and I want to show you that you can be clear, certain, and inspired in your life. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
October 04, 2021
What Is Waiting For You? Ep. 65
The pandemic has been raging on for a very long time. I’m exhausted and I’m sure you’re feeling it too. The emotional and physical fatigue around it is real. Now more than ever, it is important to take care of yourself on all levels: physical, emotional, mental, energetic, spiritual. I know it seems impossible and you might even be wondering about how you could ever feel better. This week’s podcast will encourage you to create clarity about the path to follow. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
September 27, 2021
How Are You Measuring Your Progress? Ep.64
How are you measuring your progress? It can be difficult to realize how far you’ve come or how much progress you’ve made in a certain area of your life. Usually our brains only notice when we’re not doing well. Today I want you to take the time to really think about the steps you’ve made towards your goal and celebrate each one of them! Listen to this week’s episode for helpful ways to measure your progress and a new way of thinking about what you’re trying to achieve. How are you measuring your progress? Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
September 20, 2021
4 Ways To Use Your Brain To Help Your Health. Ep.63
The brain DOES NOT like change - it’s hard because your brain isn’t used to it. It’s resisting that change. But there are ways to retrain it to become more accepting to the changes you want to make in your life. Listen to this week’s episode to learn 4 strategies to effectively deal with your change resistant brain. It’s normal for it to be hard, but if you feel like you need more support, check out the link below for a free Vibrant Health Chat! Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
September 13, 2021
How To Believe Nothing Has Gone Wrong. Ep.62
It can be hard to learn how to accept certain situations or outcomes that we feel should be different. My two favorite phrases that go hand in hand with acceptance are “nothing has gone wrong” and “there are no mistakes”. Listen to this week’s episode to learn how I approach acceptance and how you can practice and apply that in your life too. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
September 06, 2021
The Magic Is In The Resistance: Ep. 61
Resistance may be hiding more than you realize. What I’ve learned is that whenever there is resistance showing up in my life, it is a signifier of real change. What are you feeling resistant to and what changes do you think could occur from that? In this episode, I talk about a time I’ve been in a place of resistance, how I was able to grow from that experience, and how you can apply that to your life as well. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
August 30, 2021
Let's Talk About Balance. Ep.60
What is balance really? I find that the term is so often misused. Society uses it as a way to keep up old habits or bad habits that they’re not quite ready to get rid of. However, being balanced is more about caring for your body and providing what it needs. I want to challenge you to start creating balance in a way that will protect your body and your energy. Listen to this week’s episode to find out how. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
August 25, 2021
How to Create Energetic Anchors for Your Future: Ep. 59
Your thoughts and actions are charged with the energy that you put into them and serve as your energetic anchors. Do you feel like you are creating the energy you need to transform and move forward in your life? Listen to this week’s episode as I explore how to identify where your energy stems from and how to change it in a way that will help you move forward. If you still feel like you need help, follow the link below for a FREE Vibrant Health Chat with me. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
August 16, 2021
What If You Are Fully Supported? Ep. 58
Are you feeling supported? What do you need to hear right now to feel that support? I’ve noticed recently that many of my clients aren’t always feeling supported and this is something that I’ve gone through too. There are two ways of getting this support when you can’t seem to find it externally, listen to this week’s episode to find out what those are. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
August 09, 2021
Top Ten Things To Remember: Ep. 57
Let’s go back to some basic truths that I hold most dear - the foundation and building blocks to help promote wellbeing. My younger self needed to hear these and I want to share them with anyone else who might also need to hear them or be reminded of them. Listen here for my top 10 things to remember. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
August 02, 2021
Discomfort Is A Good Thing: Ep.56
Are you willing to be uncomfortable? Society tries to shy away from being uncomfortable and it creates stagnation. While trying something new or shifting to a healthier lifestyle may be uncomfortable at first, it won’t stay that way. It will become easier. In this episode I talk about how important it is to be uncomfortable in order to create good change in our lives and how best to handle that discomfort. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
July 26, 2021
Are You Polishing Your Rocks? Ep.55
At times, growing into better versions of ourselves can be uncomfortable - I call this polishing or spiritual opportunities. It’s important to be able to open yourself up to these moments and trust that the process will open you up to growth and learning. Listen to this week’s episode as I explore why the polishing is so important and how to deal with the uncomfortableness that may accompany it. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
July 19, 2021
The Games Your Mind Plays: Ep. 54
The mind can be tricky and so often, if we aren’t paying attention, we can get caught in the negative cycle it creates. Don’t let this get you down and get in the way of the progress you are making! In this week’s episode I explain why your mind is doing this and how best to plan ahead so that you can properly deal with it. Vibrant Health Chat: http://bit.ly/VibrantHealthChat Full transcript available here: https://bit.ly/WBUpodcast
July 12, 2021
What's Your Priority? Ep.53
What are you prioritizing in your life - are they aligned with your goals and are you truly making time for them? This week’s episode is about setting priorities and how to follow through on making time for those priorities. Learn more about Centered Wellness Training: https://bit.ly/CenteredWellness Full transcript available here: https://bit.ly/WBUpodcast
July 05, 2021
Reminder to Rest
I have been noticing how important it is to rest and play. Rest can be many things. Make a list for yourself, make the time, schedule it in. Learn more about Centered Wellness Training: https://bit.ly/CenteredWellness Full transcript available here: https://bit.ly/WBUpodcast
June 28, 2021
It's Really a Revolution: Ep. 52
The more we empower women to be healthy and well, the more we are able to change the very fabric of society to be a more just and loving place. The more we empower women to grow their heart-centered businesses, the more freedom that is available to women and that changes the world. Resistance is part of the revolution. Looking at our human selves differently from the status quo is an act of rebellion, and it's crucial to shifting our society. You can do this for yourself by using the centered wellness framework in your own life and you can use this to help your clients. Learn more about Centered Wellness Training: https://bit.ly/CenteredWellness Full transcript available here: https://bit.ly/WBUpodcast
June 21, 2021
Easy Methods to Help Get Your Clients Unstuck (Pt. 4 - Integration): Ep. 51
The final and most important part of the Centered Wellness Framework: Integration. It’s not one particular component or another, it’s using them all together in an integrated fashion that makes the difference in determining the root cause, as well as treating the root cause. If we ignore even just one wellness body, it can muck up the whole system! So your clients may be working on mental and emotional wellness with you, but if they are not addressing their physical, energetic, or spiritual bodies, the progress is slowed. Learn more about Centered Wellness Training: https://bit.ly/CenteredWellness Full transcript available here: https://bit.ly/WBUpodcast
June 14, 2021
Bonus Episode: Centered Wellness Training
Ready to Change the World? Accelerate your clients’ progress (and your success) in this 6-month training program to get your clients unstuck faster, and teach you holistic skills that work. Learn more about Centered Wellness Training: https://bit.ly/CenteredWellness Full transcript available here: https://bit.ly/WBUpodcast
June 11, 2021
Easy Methods to Help Get Your Clients Unstuck (Pt. 3 - Spirit): Ep. 50
When clients feel stuck, it can be because a soul essence has gone into hiding. Soul retrieval, or returning a soul essence that is ready and willing to come back, can be integral to helping clients move forward. In this episode I talk about how we can use soul retrieval to move clients forward. Learn more about Centered Wellness Training: https://bit.ly/CenteredWellness Full transcript available here: https://bit.ly/WBUpodcast
June 07, 2021
Easy Methods to Help Get Your Clients Unstuck (Pt. 2 - Body): Ep. 49
This week is part 2 in the series to help you get your client’s unstuck. This week is all about working with the physical body and how we treat the physical body has a DIRECT impact on the emotional and energetic wellness bodies as well. Free Masterclass June 2nd: https://bit.ly/GetClientsUnstuck Learn more about Centered Wellness Training: https://bit.ly/CenteredWellness Full transcript available here: https://bit.ly/WBUpodcast
May 31, 2021
Easy Methods to Help Get Your Clients Unstuck (Pt. 1 - Energy): Ep. 48
This week I’m discussing energy work and why I think it is crucial in helping clients to get unstuck. Listen to this week’s episode to begin applying this to your own practice or to help your clients move forward by getting to the root of their problems. Free Masterclass June 2nd: https://bit.ly/GetClientsUnstuck Learn more about Centered Wellness Training: https://bit.ly/CenteredWellness Full transcript available here: https://bit.ly/WBUpodcast
May 24, 2021
You Are Sacred (So Treat Yourself Like It)!: Ep. 47
Are you truly caring for yourself the in the way that you deserve? In this week’s episode I talk about different ways to care for yourself and how to learn to treat yourself as the sacred life force that you are.
May 17, 2021
Is Perfection Holding You Back? Ep. 46
So many times, perfectionism is holding us back from the healthy changes we want to make. Looking at where we are vs. where we want to be can be daunting and overwhelming. And then, when we take those initial steps, the first mistake tends to send people spiraling back into their old habits. How do we fix this? We remember that compassion and progress are much more effective than doing it perfectly.
May 10, 2021
How Health and Purpose Actually Go Hand in Hand: Ep. 45
Your health and purpose are directly correlated. So many times, I encounter clients who are in survival mode - everything they do and every decision they make is just to get by. Everyone experiences this at some point in time, but when you can transition out of that mode, you start to see the possibilities for your health and for your life are endless.
May 03, 2021
Learning To Be In Awe and Wonder; Ep 44
Sometimes a perspective shift is all that we need. For years, I was unhappy with my body and the way it looked, but over time, I realized how amazing my body is and that it can truly do incredible things. In this episode, I talk about being in awe and wonder of the world, how it can change your perspective, and how to start practicing on your own.
April 26, 2021
My Journey with PCOS: Ep. 43
When I was diagnosed with PCOS I knew that traditional medicine was not the right path for me. I was determined to find a better way, a way that has an all-encompassing view of the body and what it needs. This is what led me to create my Centered Wellness Framework which has helped me and others through many health struggles and is something I want to share with anyone who is feeling stuck or overwhelmed with their health.
April 19, 2021
It's Not What You Think: Ep 42
If you're focused on that "one thing" that you believe is holding you back, you may be going about it all wrong. So many times, what is holding you back is not exactly what you think it is. In this episode I dive into the root problems of what is actually holding you back from making positive change and how to solve them.
April 12, 2021
Committing to Yourself: Ep 41
When things are difficult and challenging, you may find it hard to do the things you know will support you. And it is exactly in that moment when we need to show up for and take care of ourselves. In this episode, I talk about what it looks like and the how of learning to commit to yourself.
April 05, 2021
Are You Arguing For Your Limitations? Ep 40
Many of my clients can’t quite see what’s on the other side of the current challenges they are dealing with, and they don’t believe that they have the ability to change. They don’t see what’s possible on the other side of the transformation yet. There is enough awareness that there current experience is not what they want. They know there has to be a better way. And yet, many of them hold stories about themselves or about what’s possible. They seem more like a fact in their heads about what is REALLY TRUE. They are arguing for their limitations.They are fighting for the idea of who they are now, not the possibility of what could happen and who they could be.
March 29, 2021
Talking to the trees: Ep 39
Talking to the trees and being in connection with nature is a particularly powerful healing source. In this episode, you'll learn the value of being in nature, how to listen to the trees, and the value of being in reciprocity. Don't live near the woods? You can do this with any tree, bush, or flower around your home!
March 22, 2021
Don't give away your power: Ep 38
Many women give away their power. What do I mean by power? The power of speaking what you really want, making decisions, and telling people what you need. Women have a history of giving away the power - often because they have been conditioned this way by the patriarchy and the systems in place to purposefully keep women down-- and how it manifests is wanting to be accepted, wanting to belong, not want to get anyone angry. Often women don’t want to rock the boat! What you may not know is that it's not just emotional; it’s an energetic giving away of a part of who you are and what you want. When you decide that "it’s fine" and not state what you really want, or to not use your voices, or you are silenced in some way, you are giving a way a part of your energetic self. Don't give away that power that you have that is YOU.
March 15, 2021
Are You All In On Your Health? Ep 37
I hear many people say that they want things to be different or they want to feel better or they want clarity, and yet they don’t have the tools. With the tools I have learned over the years, I can offer a new way of looking at things for them. Some people are all in and have reached a point where they just can’t continue to live life the way they have been living it. They are all in. They make space for the inner work they need to do and they make room for the outer work (like changing the food). There is a commitment. In this episode, I talk about what being "All In" on your health looks like and why support is so important.
March 08, 2021
Practicing Surrender: Ep 36
When my mind is overly active and telling me all that is wrong, the quickest way to peace is through surrender. Surrender is a sacred practice and one that no only allows your mind to rest, but also allows the space for change and for solutions to come thorough If you mind is filled with worry, there’s no room for love and solutions to appear. If you mind is filled with love, if your mind is filled with this knowing that you can offer it, that you don’t have to do it all yourself, then solutions do appear. Sidewalk Oracles, by Robert Moss: https://amzn.to/3r4Ne4z Outrageous Openness, By Tosha Silver: https://amzn.to/3aZSgtu
March 01, 2021
Showing Up For Yourself: Ep 35
Life can be hard (um, hello 2020?) and in times of turmoil, we need support. One of the best places to start is within by learning to not only change the conversation in your head, but show up for the younger parts of you that need support. Developing this compassionate relationship with yourself changes everything. In this episode, I talk about how to develop that relationship with yourself and show up for yourself no matter the situation at hand. If you like this podcast share it with a friend, rate and review it on Apple Podcasts! Learn more about working with me here: http://bit.ly/VibrantHealthProgram
February 22, 2021
Listening Deeply: Ep 34
This episode is all about listening deeply to help your health and wellness. When you listen deeply you are listening to your body and the messages provided. These can show up in lots of different ways. It could be the pain in your side, the heaviness in your chest or the lightness throughout your body. When you notice there is a sinking in your stomach, listening deeply is about seeing what message that sensation has for you. This could be emotional, energetic, and can be connected to thoughts and beliefs that we have. These thoughts can be our own or could be passed down from ancestral beliefs, or past lives. Listening deeply is listening to what is needed in this moment in any of the wellness bodies- typically we tend to pay more attention to the physical symptoms first. Sometimes this listening deeply is also about what the body needs- movement, more vegetables, less inflammatory foods. We can listen to the body on all levels, and that listening offers opportunities for healing, health and wellness. Listen in to learn how to listen deeply to help create health and wellness.
February 15, 2021
Setting Yourself Up for YES: Ep 33
This episode is all about setting yourself up for YES. What do i mean by that? So often when we want to make a change, we find that we need to say 'no' to the old habits or patterns that we have be relying on. This could be thoughts in our heads or food that we reach for or ways to deal with emotions. This can be really challenging if you find that you have to say 'no' all the time when you are used to saying YES. And in fact you can feel like a young kid. In this episode, you'll find out ways to say YES that still make you feel good about how you are treating your body.
February 08, 2021
Energy Management: Ep 32
In this episode, I talk about how and why managing the energy wellness body is hugely beneficial in your health and wellness. By managing your energy, you’ll find that you get stuck less often and that you have more energy. The bonus is you you won’t be as exhausted all the time! Listen in to learn how to manage your energy body.
February 01, 2021
Bonus- The Whole Body Upgrade Course
Being exhausted is actually a symptom. You are exhausted and don’t have enough energy to play with your kids and enjoy your life. You want to feel better– to move from where you are to the next level of who you want to become. You have tried everything and you need help on how to turn the exhaustion into wellness. You are ready for someone to take you by the hand and say you are worth it. You can feel better, have more energy, and step into feeling like the person you want to be. You can be the one living your best life, plays with your kids, and is JOYFUL. This is your opportunity to get support as you step into a new you. This is not a resolution– and it’s certainly not through willpower– this is your new life and it’s waiting for you. You can be the person you’ve always wanted to be; the one that has energy, that feels good, the one that takes amazing care of herself because she knows she is worth it. Course homepage opens January 29th! Registration closes January 31st. Find our more here about The Whole Body Upgrade Course: https://bit.ly/WBUcourse Questions? Email me!
January 27, 2021
How to make sustainable change Part 4: Ep 31
In this 4 part series, How To Make Sustainable Change, we’ve been talking about change and how to make change in steps that are sustainable- and not just sustainable in the “I’ve got to get this done” but in ways that are kind and compassionate. So far we’ve talked about self-compassion/gratitude as the first step to change, and then we talked about the mind, and last episode we discussed the importance of energy to making change. This week we are going to talk about compassionate self-discipline. Find out what that means and how to tie all the steps together to make change towards health and wellness in your life. Three Secrets You Weren't Taught About Health That Keep You Exhausted masterclass: https://bit.ly/3secretsmasterclass The Whole Body Upgrade Course: https://bit.ly/WBUcourse
January 25, 2021
How to make sustainable change Part 3: Ep 30
We are made of energy and if you don't know how to manage energy, you can pick it up in other places or from other people. We as a society haven’t been taught how to manage energy because we weren’t taught that we ARE energy bodies so we don’t know how to keep our energy to ourselves or check to see if other people have given their energy to us. Energy is another hidden piece of making change that we'll explore in Part 3 of How to make sustainable change. Free Masterclass January 25th, Three Secrets You Weren't Taught About Health That Keep You Exhausted: https://bit.ly/3secretsmasterclas Join me on January 29th for The Whole Body Upgrade Course: https://bit.ly/WBUcourse
January 18, 2021
How to Make Sustainable Change Part 2: Ep 29
In Part 2 of the 4 part series in creating sustainable change is the HOW. How to make long term change in your life with kindness. This episode I talk about a piece that you may have noticed in the last episode- it’s the thoughts that we have or the conversation we have in the head. This is the HOW to change how we feel about ourselves, but also what you are believing. The conversation in your head as a major part of change that is kind and compassionate. One of the biggest changes I find that my clients need to make in moving towards health and wellness is not just the food they are eating but the conversations they are having in their head. When you change the conversation in your head, you change your emotions, which change the actions you take each day. Three Secrets You Weren't Taught About Health That Keep You Exhausted: https://bit.ly/3secretsmasterclass The Whole Body Upgrade Course: https://bit.ly/WBUcourse
January 11, 2021
How to Create Sustainable Change Part 1: Ep 28
Many of us make New Years resolutions only to kick them to the curb in the first 3 months. In a 4 part series, I’ll explore How to create change in a way that is sustainable and long-lasting. Details for the January 25th masterclass coming soon! Three Secrets You Weren't Taught About Health That Keep You Exhausted: https://bit.ly/3secretsmasterclass
January 04, 2021
There is Nothing Wrong with You: Ep 27
We have a choice between choosing the shadow and the light. This solstice light a candle, or have a fire (safely) in the backyard, somehow connect with that divine light that is within you and EVERY single person that is on this earth. You come from light, you are the light, and there is nothing wrong with you.
December 21, 2020
Broke Health Decisions: Ep 26
Each day, we are either making decisions that are going to serve our future health and wellness, or they are serving the immediate wants that we have now. This episode talks about the “broke” health decisions and how they influence your life, and the "upgrade" health decisions that put you in a place to upgrade your health. You'll learn how each decision brings you closer to becoming your future self, and how to make more upgrade decisions, and how they are investments you put in your health bank account that will give you so many good health dividends.
December 14, 2020
Living in Love: Ep 25
I've been practicing living in love as a way to move through the world. It's a very different way of being and it fills my body with delight. This episode dives deeper into the practice of living in love, how to listen to your heart, and includes an easy practice you can put into play now to live in love. Join me in December as I bring Living in Love to the front of my mind, instead of as an afterthought. I'm practicing love over on my Instagram Reels! You can find it here and join me in living in love.
December 07, 2020
Dealing with anxiety: Ep 24
Anxiety seems to be what’s up for everyone- 2020 has been a crazy year and that means a lot of changes and uncertainty. This episode is based on two basic questions: "What are you worried about?" and "What do you do when you are worried?" Listen in to hear how to deal with your own anxiety in a natural and holistic way. My 4-week course called Everyday Mindfulness can be found here: http://bit.ly/CenteredMindfulness
November 30, 2020
Resistance and how it stops us: Ep 23
Resistance shows up in so many ways. I’ve often heard the phrase “what we resist, persists”- the thing we reist about ourselves or our life is the thing that keeps coming back over and over again. It’s a big red flag that there is a lack of acceptance. When resistance shows up, we are holding on to the self that we are familiar with - that identity of who we think we are. This week I'll talk about what resistance looks like and how to move through resistance to get unstuck. 10 minutes to getting unstuck is here! http://eepurl.com/c3VBwv Destuckification quiz is here! https://bit.ly/getunstuckquiz
November 23, 2020
Creating space makes room for magic: Ep 22
Most of us fill our days with social media, news, junk food, caffeine, work, with a side of a constant conversation of self-pressure and doubt. I’ve heard the phrase “Life is made up of moments” and if those moments are what make us up, we’re filled with coffee, wine, and negativity. What does that leave space for? Frankly, not much. And for some this is exactly the life that want- and that is totally fine! For me though, I want more. I want space. I want space to decide what I want in my life. And I also what space to see what might want to happen. I want space to dream. I want space to allow things to enter into my life and delight me. And that space, is where all the magic happens.
November 16, 2020
You need boundaries: Ep 21
Boundaries aren’t just for saying “no”- we need them in all parts of our bodies. This episode is about using the five wellness bodies to create healthy boundaries creates more space in your life to feel better and have more energy. Free mp3, 10 minutes to get unstuck: https://bit.ly/2YhmVg3
November 09, 2020
Social media detox: Ep 20
Feeling stuck and upset lately? What we consume can make a big difference in our Wellness Bodies. Learn about my social media detox and how this can help you too.
November 02, 2020
I give you permission: Ep 19
When things are tough, sometimes you need to be given permission to take care of yourself and take remove self-pressure. Today’s episode gives you that permission.
October 26, 2020
Finding yourself again: Ep 18
When big changes or transitions come about, when the daily to do list slows down, many women notice that they don’t know who they are- who they really are. They notice a feeling of not being whole, or feeling disconnected from their body, or not knowing what they want in life. In this episode we'll all about how to find yourself again.
October 19, 2020
Your future self is waiting: Ep 17
The secret to change is that you have to become a whole new you. The person you are now, has to learn to do things differently, one small step at a time. Each little step adds up, until one day, you realize you have become a whole new you. You've become your future self. Want to meet your future self? Listen in and you'll learn why part of the change process includes becoming a new you, and meet your future self.
October 12, 2020
How good are you willing to let it get? Ep 16
In this episode, we talk about how accepted a woman's pain is in the western society. Oh, it's because we're aging, or because we've been in a car accident, or because we have children. We need to accept that we will be in chronic pain for the rest of our lives. Or.... do we? No! Let's talk about exactly how good it can get and how much better you can feel. It is attainable for you.
October 05, 2020
Are you ready? Ep 15
In this episode, we talk about how to tell if you are ready to start your whole body upgrade by determining which of the four phases of change you are in. You can connect with me on a free chat by following this link. https://centeredliving.as.me/Destuckification
September 28, 2020
Don't miss this key information: Ep 14
Your body has a lot to tell you. Many times, messages from your body can hold the key to things you are struggling with in your life. But - we aren't really used to listening for the messages! It requires finding stillness and witnessing yourself without judgement. So, together, we will close out this episode with an exercise in deep body listening.
September 21, 2020
Knowledge and willpower aren’t the answers: Ep 13
Many women try to make changes using knowledge and willpower, only to find they aren't enough to make big (or even small!) changes. What happens in your mind when you try to change your eating habits? We'll talk about why it's so challenging to stop eating things we know aren't serving us, and how we can gently start to reframe and try in a different way.
September 14, 2020
Self-compassion as a thread to wellness: Ep 12
In this episode I talk about self-compassion: What it is, what happens when you are not compassionate toward yourself, and some (small and gentle!) actionable steps you can take right now to start practicing. Self-compassion assessment by Kristin Neff, PhD: https://self-compassion.org/test-how-self-compassionate-you-are/ Everyday Mindfulness: https://www.centeredyou.com/product/everyday-mindfulness/
September 08, 2020
Case Study in Wellness: Ep 11
In this episode, we explore the case of one of my former clients. Faced with a surgery she wanted to avoid, she instead created new rituals of self-love and crafted a deeper relationship with her body and with food.
August 31, 2020
When the critical mind takes over: Ep 10
In this episode, we delve into examining that little voice in our heads - the inner critic, the ego, the voice of people from our past - and explore its motives, how to bring awareness to it, and even bypass it in a compassionate and realistic way. Mentioned in this episode: Brooke Castillo (https://thelifecoachschool.com/brookecastillo/) Byron Katie’s “The Work” (https://thework.com/)
August 24, 2020
The Spiritual Path to Wellness: Ep 9
Getting unstuck is the primary wish most clients have when we start working together. Last week's episode I talked about how important energy is to getting unstuck. In this episode I'll talk about getting unstuck using a different wellness body, that has some overlap with the energetic wellness body. I'll be talking about the spiritual wellness body and why this wellness body is so important for removing the stuckness that so many women feel. Listen in to learn how you can identify unbalance in the spiritual wellness body so you can get unstuck, feel better, and have more energy.
August 17, 2020
Change your energy, change your life: Ep 8
Physical pains, stubborn emotions, even recurrent thoughts are all problems that my clients and students experience. The good news is that they often see relief when we clear the Energy Wellness Body. The Energetic Wellness Body is a critical part to health and wellness and unfortunately, many people in the US don't know about it. Listen in to this podcast as I talk about this little known concept of energy, and how it can help you feel more vibrant.
August 10, 2020
Building a healthy foundation (+ immune boost): Ep 7
Today I'll teach you how to build a strong foundation of health and well-being. The last few episodes talked about systems and paradigms crumbling and falling apart, and this is about building something new. Many people have pieces and parts of wellness and this episode offers a way to make it a strong foundation for your life, using the Centered Wellness Framework.
August 03, 2020
A New Paradigm: Ep 6
The world is changing before our eyes. It’s in a state of turmoil, and I believe it is also the great undoing of generations of systemic problems. While it’s so hard to watch it all unfolding while fighting for the values we want to see, it’s offering us an amazing opportunity. This episode is all about how there's a shift happening to new systems, both externally and internally.
July 27, 2020
The problem with "Treat Yourself": Ep 5
Today we'll talk about the underlying problem with the "Treat Yourself" culture that surrounds us. Women are often sold the message that if you've had a hard day you need to "Treat Yourself" with a reward (usually sugar or wine). I'll talk about how it's a false sense of self-care and what you can do instead to take care of yourself.
July 20, 2020
When the sh*t hits the fan: Ep 4
Many of my clients and friends have been struggling lately, and I'm no exception. This episode is all about how to use the 5 Wellness Bodies (with real examples) to help when things are really hard- like during a global pandemic! *Note, I to use a few choice words in this episode, so wear headphones if listening around young or sensitive ears*.
July 13, 2020
The Systems that Keep Us Stuck: Ep 3
Have you ever noticed that our current systems here in the US are designed to sustain a problem? In this episode, I'll talk about how different systems in our culture are currently perpetuating a problem, and how we have the power to change now to make a difference in our own health.
June 15, 2020
5 Steps to Spotting Stuckness: Ep 2
Do you feel stuck? In this episode, we'll talk about what does it mean to be stuck and use the 5 Wellness Bodies to spot where the stuckness is located.
May 29, 2020
What is Whole Body Upgrade? Ep 1
Our society is drowning in illness. It is so common we’ve come to expect it. Years ago, it was uncommon for a young woman in her early twenties to have any health problems, yet that was my experience. Migraines, irritable bowel syndrome, dizzy spells, high cholesterol, hypoglycemia. I was just like so many of my friends—succeeding academically while also eating fast food, staying up late, drinking excessively, and basically living as a huge ball of stress. There was no information around me from doctors, family, or friends that suggested that lifestyle contributed to health. Though we have come a little bit farther now in understanding some of these links, huge gaps remain. In our society, sickness has become the norm—it’s basically expected—but it doesn’t have to be that way. This is my story of attaining a vibrant life filled with health and wellness, it’s the story of the clients I’ve seen, and it can be your story, too.
May 23, 2020
May 21, 2020
May 21, 2020