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

52. Intuitive Eating with a Larger Body

In this engaging conversation, the healing trio talk to Natasha (Tash) Ngindi, aka “The Thick Nutritionist” about her story and her journey with body positivity and diet culture. She also shares how she has come through it determined to rebrand body-acceptance and the joy of movement in her own way.
Some of the topics they discussed are:
Who made these standards, anyway?
Creating a life around who we are, apart from body-shape and diet culture.
How joyful movement can be such a boost to our self-image and health
 
“There’s truly nothing that makes you a better person…by losing weight.” - Tash Ngindi
 
About Tash:
…Dedicated to spreading the good news about intuitive eating, body-acceptance, and the joy of engaging in enjoyable movement, Tash’s desire is to show you that you can be healthy at every size… We all deserve to live a fulfilling life, free of the pressures of diet culture.
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
Reach out and connect with Tash:
On Instagram @thethicknutritionist
On YouTube - https://bit.ly/3ZDpB5i
Her website - The Thick Nutritionist - https://www.thethicknutritionist.com/
Resources mentioned:
Grab a copy of her free Nourish Your Mindset workbook
Register for online Zumba!
Explore 1-2-1 Coaching with her
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
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_rd

51. The History of Women’s Fitness

For some of us, this may be a trip down memory lane! Listen closely as Tara shares facts and once-famous names in the health field from years gone by, and reminds us of some of the exercise fads (some of them, pretty funny!) that have come and gone. 
How many people and routines did you know or remember? And the real question: how many Jane Fonda videos do you still have in the closet?
Join the healing trio in this informative and fun conversation!
 
Some takeaways:
It’s really interesting to note how our society’s views of and approaches to exercise, movement, and body image have changed over the years…
It’s also interesting to note what hasn’t changed - and yes, we’re looking at you, diet-culture!
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
Resources mentioned:
Book: Lessons in Chemistry on Amazon
Tara mentioned ep,26 - Weight Stigma in Healthcare
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
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_rd

50. The Power of Self-Compassion: Unlocking the Path to Well-Being

Do you want to experience a greater sense of self-compassion and improve your overall well-being? If so, here’s the solution that can help you get there! By incorporating a specific approach into your daily life, you can cultivate increased self-compassion, leading to improved overall well-being. Discover the key to unlocking a more nurturing and compassionate relationship with yourself, resulting in a heightened sense of personal wellness.
 
Self-compassion is seeing the suffering in you or seeing that you're experiencing uncomfortable emotions and then feeling compelled to relieve that suffering - 
you take action!
 - Maria Winters
 
In this episode, you will be able to:
Rediscover the power of self-compassion and its crucial role in enhancing your overall well-being.
Engage with the concept of body image, and understand why self-acceptance is key to a healthy mind and body.
Understand the difference between empathy and compassion.
Consider your internal self-talk and the myriad of ways practicing self-compassion can change it positively.
How self-compassion helps you deal constructively with the inevitable pain in life.
Pinpoint how self-compassion serves as an unparalleled tool in your journey toward self-care and 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_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

49. Top Five Tips for Healing From an Exercise-Related Injury

Are you recovering from an injury and eager to get back to doing what you love? You CAN regain your confidence and safely resume the activities you love after an injury - but there are some concepts to consider. Healing requires thoughtful and intentional planning and care as your body heals.  
Tara shares from her experience and training some things to consider if you’re on the mend from an exercise-related injury - and Elizabeth talks about living through this in real life and in real time!  
Some useful general principles that Tara discusses in this conversation:
To stretch or not to stretch? You can’t hurt it by NOT stretching it, but you could do damage if it’s something that’s overstretched.
Try not to get discouraged!
Cold prevents swelling, and swelling inhibits healing. | Warm will always feel better, but it may not bring healing. Strain your back? Go ahead and try to relax everything with a warm, Epsom salt bath.
Then she gives us five important tips to help you heal from exercise-related injuries: (These are just a few thoughts, listen to the episode for more info…)
Give it a few days. But also talk to your doctor and get them involved so they can assess and give you a game plan.
Take it easy and don’t rush back into exercise. A general guideline is that your recovery time should be twice as long as the time your injury kept you out of commission. (So if you’re out of commission for 5 days, ease back into your exercise program over the next 10 days once you get started again.)
When you do come back to exercise, start with small goals. 
Don’t ignore your pain. Listen to your body! The guideline for this is if you feel a slow-onset burning pain, it’s probably ok. If you get acute-onset stabbing pain, DON’T continue with whatever you’re doing.
Get back to what you love once you’re ready! Getting hurt doesn’t mean that you should quit altogether.
 
Be creative! Just because you’ve injured one area of your body doesn’t mean you can’t work the rest of it. Research has shown that working on the able side of your body with actually strengthen the injured side!
 - Tara De Leon
 
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_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

48. Breaking the Silence: Talking About Suicide and Saving Lives with Lauren Jenkins

September is National Suicide Prevention Month. Today’s episode is our contribution to raising awareness and opening the conversation on one of the most pressing concerns in our society today: Suicide.
Mis-information and stigma are both reasons why suicide is still very much a conversation kept behind closed doors. It is OK to talk about suicide and it is an effective way to prevent it. Maria’s conversation with Lauren Jenkins, a Licensed Clinical Professional Counselor, includes both anecdotal examples and research regarding mental health resources, warning signs of suicide, and how we can support others who are experiencing suicidal thoughts. These two licensed mental health professionals stress the importance of breaking the taboo around the topic of suicide, and the positive impact when holding space for others. 
 If you have children, being aware of your youth’s mental health struggles is important, too, considering the rise of teenage suicide rates today.
Your life matters and it is worth living!  In this episode, you’ll be encouraged to start asking others about suicide and reach out for help if you are struggling. You are not alone!
Highlights of their discussion include:
Does discussing suicide increase the risk for it to happen?
Recognizing warning signs about suicide
Productive ways to open the conversation with others
Some ways to respond if someone shares about suicidal thoughts
Words of wisdom and comfort to those who have lost a loved-one to suicide…
Most people don’t want to die, they want to stop living with the pain…so opening the conversation gives them the hope that you are a lifeline!
 - Maria Winters 
Awareness is the first step to sustainable health and liberation.
- Lauren Jenkins 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
Important National suicide prevention resources:
988 - for 24/7 professional help
911 - National emergency number (mention that it is suicide-related)
American Foundation for Suicide Prevention
National Alliance on Mental Illness
Video mentioned by Lauren on how to respond when someone states they are not doing well - The Awkward Conversation
 
Reach out to Lauren Jenkins, LCPC:
Her website - HopeIgnitedTraining
On Instagram - @thejourney2well
Download Lauren’s self-care kit here: https://thejourney2well.com/the-my-self-care-toolkit/
 
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_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

47. Five Practical Pieces of Wisdom to Bring Clarity and Enhance Emotional Well-Being - Part 2

Welcome back as we wrap up this discussion with therapist Maria Winters, who shares some important concepts to help you move forward in your emotional health journey. The healing trio digs deep into what is (and isn’t) lazy, the labels we give to ourselves or are placed on us, how we can (and can’t) influence others or navigate change, and so.much.MORE!
(If you haven’t listened to the first part of our discussion from last week, please go ahead and do that first and then join us back here!)
These concepts not only deal with mental health but can be connected to our physical well-being. Additionally, they can empower your interpersonal relationships. You’ll find that incorporating them into your wellness journey will spill over into so many areas of your life!
Embrace these five additional important points to improve your mental well-being:
Your life is happening right now - stay focused and present in the moment!
Not being productive is NOT the same as being lazy. Our bodies need rest…
If you’re alive, it’s not never too late to   (fill in the blank)  .
Your mental health diagnosis - or any kind of “diagnosis - does not define you. You are so much more than any label that has been given to you.
The only person you can change is yourself.
 
Happiness is a practice. It’s something that’s not going to be stable or at the same level all the time… Find those activities that bring joy and then add them to your life. 
Define happiness for yourself!
 - Maria Winters
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
 

46. Five Practical Pieces of Wisdom to Bring Clarity and Enhance Emotional Well-Being - Part 1

Good mental health is foundational to how we move forward - or don’t move forward - in every other area of our lives. In this first episode of a two-part mini-series, Maria Winters gives us 5 “value bombs” that can help ensure we exercise real self-care and enhance our emotional well-being. The bullet points themselves are important because they are practical concepts and tips. However, even more importantly, during the discussion, Maria gives examples and explains why they are so important to us all, and how some of them have gotten misunderstood or even warped in our minds over time.
(If you have children - or know someone who does - forward this episode to them! You and the will discover some important tips for helping children grow in their future mental health, too.)
And come back again next week as the healing trio wraps up this important discussion.
Embrace these five important points for optimum mental health:
Carefully choose what arguments are worth your energy.
Other people’s needs are important - but so are yours!
Once you’ve moved forward from a negative situation or mindset - leave it in the past.
Put boundaries in place: you are not obligated to have a relationship with toxic family members.
You were born worthy.
 
(Whether it’s family, friends, or your job…) those who most disrespect your boundaries 
are the ones who benefit the most from you not having any!
 - Maria Winters
We’d love to know - 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_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

45. Signs That Your Relationship With Food Needs Healing

“We all swim in the same (diet culture) water.”  Elizabeth Harris
How do you know if your relationship with food needs mending? Today we share some warning signs that may be helpful… and also dive into solutions that can help you make lasting changes in your life, your nutrition, and your health. We chat all about “trigger foods” and explore eliminating some of the negative messages that get attached to certain foods—and why it matters. We also discuss one of the key steps parents can take to help children understand their bodies and grow up with food and body confidence.
Ready to heal your relationship with food and experience the transformative result you've been longing for? Let’s DO it!
“Accept that all foods can be part of a health-promoting diet and let's teach people how foods make them feel.” - Elizabeth Harris
In this episode, you will be able to:
Gain insight into how to mend our relationship with food and personal body image.
Discover the harmful role diet culture can play in forming our mindset towards food and ourselves.
Recognize warning signs that your relationship with food needs healing.
Unearth the power in overturning food restrictions and adopting a more balanced food perspective.
Develop an understanding of the significance of trusting our bodies and aptly responding to our hunger signals.
 
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
Resources mentioned:
Weight stigma in Healthcare - https://apple.co/3KyXv4S
Rethinking Weight Loss Complements - https://apple.co/47p2NcZ
Learn more about Elizabeth’s group, the Thrive Tribe, by booking a free strategy call!
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
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_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

44. Why Is It So Hard to Stop Focusing on Weight Loss?

It’s all around us - impossible to get around, isn’t it?
Could that be why it’s so hard to stop focusing on weight loss?
Tara and Elizabeth talk about the challenges we all face as we move away from the toxic diet culture and towards a healthier relationship with food and our bodies, and they share some tips to help you reframe your mindset.
Here are some questions to ask yourself as you’re considering moving away from looking at health solely in terms of weight loss: (These are just a few, Elizabeth shares more in the episode!)
What has my experience been focusing on weight loss?
Has it gotten me the lasting results that I’ve been looking for?
How has dieting impacted my mental and emotional well-being?
Am I experiencing a lot of stress, guilt, anxiety, and overwhelm over food and my body?
What impact has diet culture had in my life; how much time, money, and energy have I spent pursuing unhealthy ideals?
 
“You don’t have to be a dieter to be impacted by diet culture…”
- Elizabeth Harris
 
Some takeaways:
Think about the intentions behind the decisions you make toward food and your health
Consider the effect that diet culture may be causing in your life; how much time, money, and energy have I spent pursuing unhealthy ideals
How changes in behavior can impact your health - irrespective of weight loss!
Proactive, positive ways to respond to unnecessary and potentially harmful comments people make.
The fears that may be holding us back from crossing the chasm to intuitive eating - and encouragement that it’s worth the leap!
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
Resources mentioned:
Weight stigma in Healthcare - https://apple.co/3KyXv4S
Rethinking Weight Loss Complements - https://apple.co/47p2NcZ
Learn more about Elizabeth’s group, the Thrive Tribe, by booking a free strategy call!
Join Elizabeth’s upcoming FREE 5-day Challenge, “Discover Intuitive Eating,” here.
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
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_rd

43. What It’s Really Like To Heal Your Relationship with Food – A Conversation with an Intuitive Eating Coaching Client

Today’s show is a little bit different. Elizabeth shares a conversation she has with Steff Price, a member of her Thrive Tribe Intuitive Eating group, on what it’s really like to step away from diet culture and heal your relationship with food. Steff also shares some thoughts on her experience in Thrive Tribe—a healing journey that’s about food and so much more! 
Are you looking for a more peaceful approach to food and health? Thrive Tribe is open for enrollment now.
In this episode, you’ll discover:
Some of the surprising (and life-changing) benefits of healing your relationship with food
Ways to measure progress with Intuitive Eating that have nothing to do with the scale
What it’s like to rebuild attunement with your hunger and fullness cues and other body signals
Words of wisdom that can help empower your Intuitive Eating journey 
 
Intuitive eating turns into intuitive living - yes, it’s about the food, but it’s about so much more than just the food. It’s how you show up in life, and for yourself.
 - Elizabeth Harris
Some additional areas Steff shares her thoughts on:
Her new-and-improved perspective on food 
How her cravings have changed with Intuitive Eating
How this mindful approach to food and eating has impacted her life in general
Improved health behaviors she has adopted
An unexpected benefit that has resulted from all these changes!
 
If you’re interested in learning more about Elizabeth’s Thrive Tribe program, enrollment is currently open!
Use this link for more information or to enroll…
 
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_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