Wellness: Rebranded - Intuitive eating, diet culture, food relationship, weight training, food freedom

41. Revitalize Your Body and Mind: Exercise Guidelines for Menopause

In this episode of the Wellness Rebranded podcast, we dive into the world of menopause and how fitness routines can help women thrive during this challenging phase of life. Join us as we uncover the secrets to maintaining strength, confidence, and mental well-being. But beware, just when you think you have all the answers, a surprising twist to everything you heard in this episode is “challenged.”. You’ll have to tune in to discover the twist...
 
Weight training is as close to a magic pill as you’re going to get during menopause. It improves energy levels, builds strength, and boosts confidence in your body’s abilities.   
- Tara DeLeon
The Benefits of Weight TrainingWeight training is beneficial for physical fitness at any stage of life, but it gains higher significance during menopause. Research has shown that strength training improves energy levels, builds physical strength, boosts self-confidence, and has a positive impact on mental health. This is beneficial during menopause as it helps women regain self-confidence in their bodies and abilities, especially when they could be dealing with body-image issues or grieving over physical changes. During the discussion, Tara explains how weight training can profoundly impact women during menopause. Not only does it enhance energy levels, but it also fosters confidence and boosts mood. From Tara's professional experience, weight training stands out as the apt tool for managing menopausal symptoms, being vital for regaining physical prowess and boosting mental strength. For her, it is especially significant for women who are grappling with self-esteem or body image issues, offering a comprehensive solution for holistic and improved wellness.
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
Grab the FREE menopause strength training program I mentioned in this episode: http://eepurl.com/iqwYG2
 
Maria Winters, LCPC, NCC
Instagram: coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: Elizabeth Harris @elizabeth_harris_rd
Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good

40. Nine Powerful Questions to Deepen Your Self Discovery

Our relationship with ourselves is the most important one we have! Get curious about YOU and get to know yourself better. The more we understand our emotions, abilities, and needs, the more clarification we get on our purpose and what we want for ourselves. This episode is about unveiling your true self through powerful questions and reflection. Today Maria shares nine essential questions to ask yourself to tap into your values and uncover not only your fears but your desires and priorities in life! Join us on this insightful and fun journey about YOU.
When you have good questions to ask, your conversations get way more interesting and the other person can feel listened to, noticed, and seen. But the same goes for us! 
- Maria Winters
Your takeaways from the show:
Perceive the integral function of work-life equilibrium in enriching one's overall satisfaction and wellness.
Decode the potency of self-analysis in better understanding our own desires and convictions.
Explore how pivoting questions can significantly contribute to personal advancement.
Delve into the practice of gratitude in molding a positive mindset and view of life.
Embrace the indispensability of fear acknowledgment and vulnerability in nurturing personal growth.
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: Elizabeth Harris @elizabeth_harris_rd
Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good

39. The Difference Between Mindful Eating and Intuitive Eating

In this episode, we explore the transformative power of intuitive eating and how it can change your relationship with food and your body. But as we dive deeper into the benefits and strategies, a shocking revelation leaves us questioning everything we thought we knew. Tune in to find out what happens next in this captivating journey toward self-discovery and well-being.
 
Mindful eating is a tool, not a rule  - Elizabeth Harris
 
Your takeaways from the show:
Uncover the subtle distinctions between mindful and intuitive eating, and the unique benefits each offer.
Discover how the practice of mindful eating can combat tendencies for binge eating, emotional eating, and persistent cravings.
Learn actionable tips for incorporating mindful eating into your daily routine, enabling you to savor each meal and discourage judgment.
Delve into the empowering world of intuitive eating, guiding you to trust in your body's innate wisdom and resist the pressures of diet culture.
Equip yourself with effective techniques for practicing mindful eating, designed to slow down eating speed, intensify food appreciation, and eliminate judgment.
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: Elizabeth Harris @elizabeth_harris_rd
Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good

38. Support Your Fertility with Exercise: Mindful Movements That Work!

Tara shares some important lessons that she learned as she traveled on her journey toward motherhood. She explains: "Through the twists and turns of dealing with infertility, I discovered the powerful role that exercise plays in promoting it. By maintaining a regular workout routine, I was able to alleviate stress and maintain a healthy mind and body during fertility treatments. I learned the importance of moderation and being in tune with my body's needs. And through my experience, I found a sense of community and support among fellow women struggling with fertility issues."
Join us as she shares her story and important insights on supporting your fertility through fitness, and be empowered with the knowledge you need to increase your chances of conceiving.
 
If you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
Let’s connect and keep the conversation going!
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: Elizabeth Harris @elizabeth_harris_rd
Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good
 

37. Understand Your Nervous System and ActivateYour Body’s Stress-Relief Mechanism with Giselle Monbiot

Are your stress levels higher than you’d like them to be? And perhaps, if you’re being honest, even thinking about stress management stresses you out? If so, this episode is for you! We explore 60-second stress-busting techniques. Plus, well-being Specialist Giselle Monbiot discusses why and how to regulate the nervous system to improve our physical, mental, and emotional well-being. Discover some simple techniques we can use to stimulate our vagus nerve and reset our nervous systems.
if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
 
Giselle Monbiot is a Therapist and Wellbeing Specialist. Working
with individuals and larger groups, Giselle is dedicated to helping women “unpick” what
is creating stress to start living healthier, happier, and more purposeful lives. 
 
Reach out to Giselle here:
Email: giselle.monbiot@gmail.com
Her website: gisellemonbiot.com/
Get a copy of her free stress-reducing poster!
 
Let’s connect and keep the conversation going - 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: @coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: Elizabeth Harris @elizabeth_harris_rd
Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good
 

36. Unlocking Mental Wellness: 4 Simple Ideas to Nurture Your Own Well-Being.

Want to learn simple yet powerful tips to boost your mental and emotional health? In today’s episode, Maria shares four simple tips for you to “butter your own bread”. Be warned - these practices will not only nurture your own well-being but also positively impact those around you. One of these tips may help you reframe everything you thought you knew about self-talk.

35. Undoing Diet Culture Conversations, with Melissa Szurovy

Does it sound familiar? Constantly obsessing over food and your body, trying every diet and exercise trend, but never feeling satisfied or happy in your own skin? Have you been told to just stick to the plan or push harder in order to see the results you want? But instead, you're left feeling frustrated, exhausted, and defeated. It's time to break free from the cycle of diet culture and shift your mindset towards intuitive eating and self-compassion. In this conversation with Melissa Szurovy, who has been working with Elizabeth for a few years, Melissa shares part of her journey with the complexities of weight metrics, individualizing exercise programs for joy and satisfaction, and developing the trust and patience needed to transform your relationship with food and your body.
Contact Melissa here:
Her website - info@melissaszurovy.com
Facebook group - StrongMom RunClub - www.melissaszurovy.com/smrc
Instagram - @strongmom_strongfamily
Email -   info@melissaszurovy.com

34. Tuning Into Intuition, Part 2: How to Use the Hunger-Fullness Scale in Intuitive Eating--Explained

Do you struggle to understand or respect your fullness cues? This is often one of the last pieces of the puzzle to fit into place on the Intuitive Eating journey. We’re making it easier by explaining how to use the hunger fullness scale, giving examples, recognizing barriers to feeling your fullness, and sharing how to more effectively connect with your fullness and other eating cues. 
We also talk about our own discoveries related to learning from and listening to our bodies when dealing with hunger, eating, and nutrition.
 
Satisfaction is such an important and undervalued component of feeling full 
and actually landing on a way of eating that feels good for you. 
- Elizabeth Harris
 
Note: This is Part 2 of the Tuning Into Intuition series we started a short while ago. If you haven’t already, listen to Part 1, Tuning Into Your Hunger Cues (episode 29), to get started on this topic.
Your takeaways from the show:
Grasp the concepts behind the Intuitive Eating Hunger-Fullness Scale and get examples of how to use it
Identify factors that block you from recognizing and honoring your fullness cues.
Recognize the significance of prioritizing nourishment for maintaining optimal health.
Distinguish between the sensations of feeling full and feeling satisfied.
Examine how diet culture shapes our understanding of fullness and satisfaction.
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
 
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: Elizabeth Harris @elizabeth_harris_rd
Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good

33. How To Be A Good Listener - And Why It Matters

Are you tired of struggling with communication and want to improve your skills? Effective listening can improve just about every relationship. Yet it’s a skill that most of us aren’t taught. You may be familiar with these common approaches we often take when we listen:
Approach #1: Judging the actions of others. 
Approach #2: “One-upping” the other person’s problems. 
Approach #3: Giving advice. 
If so, we’re here to share why they don’t work.  More importantly, we’ll suggest alternate responses that DO build connections as Maria gives us the “Cliff Notes” from her workshop “How to Listen for Real.” Let's break down the barriers to effective communication and learn the importance of listening skills together!
 
When we listen well, we confirm to the other person that what they're sharing is valid. 
- Maria Winters
 
Your takeaways from the show:
Understand the power of validation in strengthening communication and building lasting connections.
Spot typical listening pitfalls that hinder meaningful conversations.
Assess the impact of smartphone addiction on our capacity to truly listen.
Discover the fascinating world of internal dialogue and the “me channel” and how they can get in the way of focused listening.
Embrace the importance of cultivating and maintaining exceptional listening skills for thriving relationships.
Did you have another takeaway you’d like to share? If so, please grab a screenshot of the show, share it on social media, and tag a friend (don’t forget to tag us, too!).
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
 
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: Elizabeth Harris @elizabeth_harris_rd
Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good

32. The One Step You Can’t Miss to Master Your Health and Fitness Goals

Finding your true "why" is a key step in helping you be consistent with your fitness, nutrition, and other goals. But are you drilling down deep enough to understand what really matters and will motivate you the most when the initial excitement and motivation of a new goal wanes? Join us as we delve into the power of your "why" so you can zero in on what truly drives and inspires you.
 
I…encourage everybody to find their why, set their goals, and then ask themselves “Why?” four or five times. See if that leads you to (be) a little bit more motivated…and inspired. 
- Tara De Leon
Some takeaways from the show:
Discover the secret to unlocking your inner drive for exercise success.
Master the art of breaking large goals into achievable steps to boost your success
Tap into a heightened state of self-awareness for improved performance and results by doing a drill-down activity we describe.
Uncover the essential role of physical function and mobility in sustaining a healthy lifestyle.
Distinguish the difference between - and importance of - both long-term and short-term motivation.
How mindful exercise affects your body
Did you have another takeaway you’d like to share with us?
Thanks for listening! If you enjoyed this episode, please grab a screenshot, share it on social media, and tag a friend (don’t forget to tag us, too!).  
Also, if you feel so inclined, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find this show and discover a new way to rebrand wellness!
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: @coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: @elizabeth_harris_rd
Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good