If you listen to this podcast, you have great intentions. Are those intentions backed up with action? Consistent action? Are you getting results? Would a coach help? How? What's the difference between having me as your coach and listening to the podcast? We are diving deep into all these questions today!
To join the wait list for the fall 12 Weeks To Transformation, click here!
If you need some motivation and encouragement, you'll want to listen to today's episode! I was recently talking to an OBGYN client who wanted to know my thoughts and ideas on how she could motivate her patients to take action on the nutrition information she gives them.
You might be suprised to hear that I told her that she can't.
Yup, I told her that she can't motivate them with information.
See, information isn't transformation. Instead, I shared with her how I try to motivate and inspire my clients (without using information to do it).
Looking for the hemp heart crusted spicy chicken fingers recipe? Here it is!
Want to be on the wait list for the upcoming Fall 2018 12 Weeks to Transformation? Click here and be sure to let me know if you have questions!
Looking to join me tonight (live) for the Q&A webinar? Here's the link to register!
If you want to stock up on the ingredients for the chicken nuggets, check out Thrive Market! That's where I got the hemp hearts, coconut oil, coconut flour and spices! Register via thrivemarket.com/primalpotential and you'll save an additional 25% off your first order and get a free 30-day trial membership!
For more about hemp hearts, listen to episode 506 of the podcast!
As I shared in episode 509, I recently completed my CrossFit Level 1 Training. It really got me thinking about how I can make sure I'm not simply going through the motions of exercise, but that I'm really doing the right things for my body and my goals. Too many people 'check the box' by going to the gym, but they aren't increasing their fitness or moving towards their goal of fat loss.
I texted my good friend and former trainer Nathan and asked if he'd help me establish a general framework for my own workouts, within the CrossFit format I love so much. See, in a CrossFit gym, owners/trainers can choose to write their own programming. Some programming is fantastic. Some leaves much to be desired. My fitness isn't in the hands of my gym owner, my fitness is in my hands. After Nathan and I began chatting about this over the phone, I said, "Hey! I think my podcast listeners would love to listen in on this conversation! Are you okay recording this with me?"
He agreed, and that's what we're doing in today's episode.
Terms that come up include:
Metcon: metabolic conditioning
AMRAP: as many reps as possible
The general structure Nathan recommends for me, based on my goals and my current level of training includes:
Want some great workout clothes? Give Fabletics a try! When you register through this link, you can get two amazing pairs of leggings for $24!
I have a client who is struggling. She really wants to create change, she wants to end the struggle, but she's not consistently doing the work. In today's episode, I want to get really practical and talk about my coaching philosophy for these kinds of situations. How do you break out of a pattern? How can you end the struggle?
There IS a way out and we're talking about those strategies today. I'll share how I coach my client as well as how I continue to overcome my own struggles.
One of the strategies I talk about in my episode is keeping my home a place that sets me up for success. I don't keep treats and snacks in my house, but here are some of the things I do keep. If you're new to Thrive Market, make sure to register through the link thrivemarket.com/primalpotential so you can save an extra 25% on your first order and get a free 30-day trial membership.
Coconut aminos - I use this as a salad dressing base, marinade and I add it to cauliflower rice stirfry
Primal Kitchen Salad dressings - I like the Balsamic the best - I'm not a huge fan of the Greek. These also make great marinades for meat or veggies prior to grilling!
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We are stepping up to clear the confusion today. Too many people are losts in the weeds trying to determine which way of eating is best: paleo, primal, keto, intermittent fasting, low fat, high fat, carb cycle...the list is endless.
Fortunately, there are 4 common sense questions we can ask of each of these approaches that will give us answers unique to us. We might answer these questions differently - as we should - but they will help us determine what is best & healthiest for each of us.
I'm also sharing a really exciting annoucement today! I've been a Fabletics customer since 2014 and I was thrilled when they reached out to see if they could give my listeners a special offer! Don't miss my thoughts on their products as well as what I liked, what I didn't like, and what I'm personally looking for in workout gear!
The other day I posted on Instagram about how I moved away from hating my body when I was at my heaviest. I shared that I didn't start declaring that I loved my body, I simply reminded myself that I was capable of changing it. There are two big mistakes I see people making that keep them from creating change in their lives: they are too dramatic and/or they are lying to themselves about how they feel or what they want.
In today's episode we're going to look at cutting out the drama and shifting from self-loathing to more effective ways of thinking. If you need help in the mindset department or you're struggling to create change, you won't want to miss this episode!
Get on the wait list for the Fall 2018 12 Weeks To Transformation!
New to Thrive Market? Register through thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership!
Here's my $0.02 - too many people are going through the motions, trying to eat better and move more but they aren't getting results. Two steps forward, two steps back or simply checking the box of doing the right thing but not seeing any significant change in their health, body composition or fitness level. I know I've certainly found myself in that trap.
Today I want to talk about what fitness is and, most importantly, how you can increase your fitness and create actual change in your health, physical ability and physique.
In today's episode I want to explore this idea that most of us really don't know how amazing we can feel. Even if you feel you do know, are you consistently creating that reality? Perhaps more importantly - in thinking that you do know, are you limiting further improvements?
So many questions and comments stemmed from an email I sent out the other day and I want to dive into the perspective of self-improvement today. Does it mean we don't appreciate how far we've come? Does it mean we have to be perfectionists or purists? Does it mean there isn't room for indulgence? Does it mean we aren't giving ourselves the benefit of the doubt?
You won't want to miss this motivational episode!
Want to give Thrive Market a try? Register via thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership!
I'm excited to say that I recently completed my CrossFit Level 1 Trainer course and passed the accompanying exam. Though I learned a tremendous amount about CrossFit, fitness, movement and my body, I also learned a lot that applies to life & general goal achievement. In today's podcast, I'm going to resist the urge to dive deep into fitness, movement, body mechanics and CrossFit & am instead going to share with you about 8 different lessons that I feel apply brilliantly to life, fat loss, finances and relationships. I'd love to know which of these concepts resonates most with you!
Want to get on the wait list for the Fall 2018 12 Weeks to Transformation? Click here!
Today we are talking about hemp hearts! I recently started incorporating these as a substitution for other nuts and seeds do the recommendations in my Viome assessment. Hemp hearts contain all 9 essential amino acids, they don't contain oxalates or phytates (as most nuts and seeds do) and they contain both omega 3 and omega 6 fatty acids. They're a rich source of minerals and they have a great nutty flavor!
Today we'll talk about their omega profile and what makes it unique as well as considerations for buying hemp seeds and different ways to incorporate them.
Get your microbiome analyzed and receive customized diet, lifestyle and supplement recommendations from Viome! Get $20 off your kit through this link.
Here are the hemp hearts I buy from Thrive Market. If you're new to Thrive Market, make sure to register through thrivemarket.com/primalpotential so you save an extra 25% on your first order and get a free 30-day trial membership.
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Today we're exploring the importance of a creating a great mind so that you can create (and maintain) a great body. However, this isn't just about physique. Great relationships, great careers and great families also require that you develop a strong, healthy mind!
We're so quick to focus on the steps we need to take to create a great body or a strong financial portfolio, but the disciplined pursuit of a great mind doesn't rank as high on the priority list.
It's time to change that! Don't miss today's episode!
Hop on the wait list for the Fall 2018 12 Weeks To Transformation!
In today's episode I talked about my new love of hemp hearts! As I explained in episode 504, I have to avoid most nuts right now, so hemp hearts are a great alternative because of their nutty flavor! I put them on top of salads and yogurt - they're so good! I get mine from Thrive Market. Here's the brand I buy.
If you're new to Thrive Market, make sure to register through the link thrivemarket.com/primalpotential so you save an extra 25% on your first order and get a free 30-day trial membership!
I've done a few episodes on the importance of optimizing the microbiome. The microbiome, or collection of bacteria, viruses, fungi & yeast in our bodies, influences the development of disease, metabolism & body weight, sleep, mood, energy and much more.
A few months ago, I decided to turn to Viome to get a personalized look at my own microbiome. In today's episode I'll talk about what Viome offers and what I learned in the process.
To get your personalized recommendations and save $20 on your Viome kit, click here.
Here's a closer look at my personal report. This doesn't include every single view and piece of information, but it will give you a good idea of what your report will look like.
The supplements that were recommended for me (based on my unique microbiome) are:
To get your personalized recommendations and save $20 on your Viome kit, click here.
Past episodes on the microbiome include:
Hop on the wait list for the Fall 2018 12 Weeks To Transformation!
There is no denying the amazing healing potential of the foods we eat. In this "Food As Medicine" series, we're exploring medicinal and healing properties of different foods. Today, we're exploring the health benefits of ginger as well as some great, fat loss friendly ways to incorporate it into your diet!
Want to give Thrive Market a try? Register through thrivemarket.com/primalpotential to save an extra 25% on your first order and get a free 30-day trial membership!
A huge turning point in my health and weight loss journey was getting out of debt. I know that might seem weird, but it's true. The lessons I learned while getting out of debt taught me so much about health, fitness and even starting a business.
For example: the little things do matter when you're getting out. The $2 coffee matters. The little things can get you into big trouble. Alternatively, they can transform your life for the better.
In today's episode, having just celebrated 4 years in business, I'm sharing 4 lessons I learned in business that are actively improving my life every day!
I hope you enjoy them!
Are you new to Thrive Market? Register via thrivemarket.com/primalpotential so you will save an extra 25% on your first order and get a free 30-day trial membership.
At your request, today I'm sharing an incredible client success story. When Louise first found Primal Potential, she felt out of control. Her marriage was in trouble, her finances were on the rocks, she was overweight, stressed out and turning to food & alcohol for comfort.
In the last (almost) two years, she has created transformation in every aspect of her life. She would tell you that her 60 pound weight loss is the least of the changes she's made. She infinitely calmer, happier and more in control. Her marriage has improved, her business has improved and she's enjoying her life more.
I can't wait to share our conversation with you in today's episode!
It's our 500th episode! We actually passed this milestone a while back, because I didn't start out naming the Q&A episodes, but this is "officially" episode 500! On top of that, today is Primal Potential's 4th anniversary! The very most important thing on this day is YOU!
From the bottom of my heart - thank you for being a part of the Primal Potential family. There would be no Primal Potential without you. For every email you've sent, for every episode you've listened to & blog you've read - thank you! I cannot to see the changes we make together over the next 500 episodes!
We are really extending the celebration over here! I asked you all what you wanted to hear for the 500 episode and you gave so many great suggestions.
Some of you wanted to hear an update episode with me & my mom. That aired in episode 497. Some of you wanted to hear success stories from clients who have created transformations. One of those aired in episode 498 and another is coming in episode 501. Some of you asked to interview me and that's what we're doing today!
For episode 500, the Primal Potential Masters Club has turned the table and they are asking me about Primal Potential, my struggles and successes and where I want the podcast to go from here!
I hope you and enjoy it & thanks so much for helping me celebrate!
Every week, I have a live Q&A webinar with clients in my 12 Weeks to Transformation groups. This past week, there was an obvious theme to the questions that came up: guilt.
In today's episode, we're talking about guilt that stems from the story we create around our choices. We unlock a powerful truth: you create the story. You can always create a new one. You are the master story teller and meaning maker in your life.
As you create these stories are food, alcohol, relationships, workouts or anything else - how do you feel? How do you feel when you believe those thoughts? Do you want to continue to endorse that belief?
In today's episode I'm sharing part of the challenge I gave my clients. I had them do 3 things:
This is an episode you won't want to miss!
Get on the wait list for the Fall 2018 12 Weeks to Transformation!
Give Thrive Market a try & save on your favorite fat loss friendly foods plus get great deals on home & personal care products! Register through thrivemarket.com/primalpotential to save an additional 25% on your first order and get a free 30-day trial membership!
We have so much to celebrate this week! We're closing in on our 500th episode and it's also Primal Potential's 4 year anniversary!
Last week I asked you all how you wanted to celebrate the 500th episode and many of you suggested hear from some of my clients who have created success and change. Today we're doing just that!
You're going to hear from Amber - a working mom who has lost 120 pounds in the last 18 months. While that's crazy impressive, the weight loss isn't the primary change she made. In fact, the weight loss is a result of the changes she made to the way she thinks.
She's going to share how she made these changes and some of the biggest mindset tools that are helping her along the way.
What a special episode! Today I'm sharing a conversation with both my mom & my sister where we answer a handful of questions from the Primal Potential Masters Club & my summer 12 Weeks to Transformation Veterans. We talked about their perspective on my weight struggles and how our relationships have been challenged by them.
We talked about how we have grown and changed as a family and what they have learned from the podcast.
I am so grateful for this episode and it's definitely one of my favorites!
Check out Thrive Market! Register through thrivemarket.com/primalpotential to save an extra 25% on your first order and get a free 30-day trial membership!
The other day, I got a wonderful question via Instagram direct message. Here's what it said:
"You’re younger than I am and you have your stuff figured OUT!!! How did you get to the point where you stopped binging, stopped making excuses and got consistent?"
I still make excuses. I just have a practice of challenging them and demanding of myself the whole truth.
In today's episode, I'm giving some examples of how I do that so I can be stronger than my excuses. Don't miss it!
All or nothing is about cycles of intensity & avoidance. All or nothing approaches to fat loss overlook the key to success: consistent execution of the basics. We love dramatic approaches that create dramatic results, even if they aren't sustainable. Here's the thing: it's not sexy, it's not glamorous and it's not exciting but it is both effective and sustainable: know your basics and ruthlessly pursue consistency. In today's episode we're talking about what it looks like when we skip the basics and pursue intensity and how to create a much more effective approach.
Chasing Excellence by Ben Bergeron
The other day, I posted on Instagram that more often than not, it's our internal conditions that need to change, not our external ones. We're so quick to place blame on our external circumstances: we don't have enough time, we don't have enough money. Our work schedule is crazy. We don't have enough support. However, when you realize that your lack of progress & lack of consistency are more about your internal conditions than your external ones, you're in a major place of power.
Your internal conditions include your thoughts, words, attitude & perspective, to name a few. In today's episode, we're diving into the how of this. How, exactly, do we do this work to change our internal conditions? I've got you covered! Tune in!
New to Thrive Market? Register through this link and you'll save an additional 25% on your first order and get a free 30-day trial membership!
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What is CBD? Does it get you high? Can it get you high? CBD refers to cannabidiol and is a non-psychoactive component of cannabis. Not only does CBD not make you feel "high", it actually can block the "high" triggered by the psycho-active component, THC.
The reason we're looking at CBD is due to it's anti-inflammatory, anti-anxiety and endocrine-supporting properties.
We'll talk about what CBD is, what it isn't, how it works, the body systems it influences and how it can be used.
Hop on the wait list for the fall 2018 12 Weeks To Transformation
Products mentioned in today's episode:
Today's episode is a hybrid - part book club episode, part manifesto on your ability, independent of all circumstances, to create change.
I read an amazing book called You Are The Placebo and it came to mind immediately when I got a couple of critical comments about episode 490 of the podcast. That episode garnered over 400 emails, text messages, direct messages & social media comments from people who found it helpful and inspiring. It also garnered two critical comments from listeners. Both felt they needed to inform me that depression isn't a choice. Interestingly, I agree and never said it was. I do, however, believe that in every circumstance, we DO have power to create change.
That is what we are diving into, especially the science behind our thoughts, in today's episode. This is, without question, one of my favorite recent episodes! Don't miss it!
Getting out of debt changed my life. I had no idea that working towards a financial goal would have such a profound impact on health, motivation and fitness, but it did. Some of the biggest lessons I've learned in life came from getting out of debt.
The same is true of working out. Building a habit of going to the gym and embracing fitness has taught me lessons about hard work, consistency and stepping out of my comfort zone. Many of these lessons have come directly from CrossFit and while they were learned in the gym, they've changed my life outside of the gym!