EP 78 of The Hormone Helper Podcast: Ep.78 Top 4 habits you should prioritize on your busiest work days
Summary
In this episode, Andrew Costa shares the top four habits that should be done every day, especially on busy work days. He emphasizes the importance of maintaining health and fitness even during busy periods. Andrew explains the concept of habit stacking and how it can help make habits easier to maintain. The four habits he recommends are: going to bed at the same time every day, meal prep and cooking, setting alarms for meals and workouts, and assessing your schedule at the end of each week. By implementing these habits, individuals can prioritize their health and well-being even in a busy schedule.
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Ep.77 of The Hormone Helper Podcast:
These 5 things are causing You to Gain Weight
Summary
In this episode, Andrew Costa discusses the various causes of weight gain. He explains the link between weight and metabolism, emphasizing the importance of building a strong foundation. He shares the story of weight gain and highlights the common factors that contribute to it. The main causes of weight gain discussed include overeating, under eating, digestive issues, chronic stress, and an increase in estrogen.
Takeaways
- Weight gain is often linked to the functioning of metabolism and hormones.
- Overeating, under eating, digestive issues, chronic stress, and an increase in estrogen can all contribute to weight gain.
- Building a strong foundation and addressing these causes can help individuals achieve sustainable weight loss.
Resources mentioned in this Episode:
- The 16-week gut health program offered by Andrew Costa provides support and guidance in addressing these causes. go to www.fit4allfitness.com/guthealth for more information
Chapters
00:00
Introduction: The Challenge of Weight Gain
00:49
The Link Between Weight and Metabolism
02:43
The Story of Weight Gain
03:35
Causes of Weight Gain: Overeating
04:27
Causes of Weight Gain: Under Eating
05:26
Causes of Weight Gain: Digestive Issues
06:49
Causes of Weight Gain: Chronic Stress
07:42
Causes of Weight Gain: Increase in Estrogen
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Episode 76 of The Hormone Helper Podcast: A convo with my clients: no more over exercising or using food to cope
Summary
In this episode, Andrew Costa discusses the types of conversations he has with clients in his coaching program and what coaching and healthy action actually look like. He emphasizes that success in health and fitness stems from the mental aspect and then manifests in the physical. He shares recent examples of conversations with clients about using food as a coping mechanism, activity as a form of stress relief taken too far, and selective blindness leading to fear of failure. He also mentions his intention to provide more content on building a healthy business.
Takeaways
- Success in health and fitness starts with the mental aspect and then manifests in the physical.
- Using food as a coping mechanism and activity as a form of stress relief can hinder progress.
- Selective blindness and fear of failure can prevent taking action.
- Building a healthy business is important for overall success.
Chapters
00:00
Approaching Health and Fitness on a Small Level
03:20
Addressing Obstacles with Life and Mental Aspect
06:11
Using Food as a Coping Mechanism
07:05
Activity as a Form of Stress Relief
08:30
Selective Blindness and Fear of Failure
35:13
Building a Healthy Business
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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INST: https://www.instagram.com/andrew_hormonehelper/
Ep 75 of The Hormone Helper Podcast: The Power of Gratitude, so You Can STOP Using Bad Coping
Summary
In this episode, Andrew Costa discusses the power of gratitude and its role in personal growth and happiness. He explores coping mechanisms and how they can indicate areas of emotional need. Costa explains how gratitude can be used as a coping mechanism to replace unhealthy habits and bring joy into one's life. He emphasizes the importance of closing stressful loops through gratitude and acceptance. Costa also highlights the connection between contentment and gratitude, urging listeners to appreciate their current circumstances. He concludes by encouraging the practice of gratitude as a way to feel good every day.
Takeaways:
Coping mechanisms are indicators of emotional needs and can be replaced with gratitude.
Gratitude is a powerful tool for closing stressful loops and breaking unhealthy coping patterns.
Contentment and appreciation for one's current circumstances are essential for personal growth.
Separating dopamine from coping mechanisms allows for a more fulfilling and inspired approach to life.
Chapters:
00:00 Introduction: The Power of Gratitude
01:24 Coping Mechanisms and Stress
04:40 Gratitude as a Coping Mechanism
09:29 The Loop of Stress and Gratitude
15:00 Contentment and Gratitude
18:20 Breaking the Cycle of Coping
19:21 Separating Dopamine from Coping
20:16 Practicing Gratitude
21:15 Conclusion: Feeling Good Every Day
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Summary
In this episode, Andrew Costa discusses the concept of 'FML' - Feeling, Meaning, and Lesson. He explains that in order to progress and reach the next level in life, we must be willing to make changes and learn new tools. Coach Andrew uses examples from health, business, and relationships to illustrate how the same strategies and approaches may not work indefinitely. He emphasizes the importance of aligning our feelings and actions, finding personal meaning in our goals, and learning the lessons that life presents to us. By embracing these principles, we can overcome plateaus and continue to grow.
Don't forget to join the "Bloat FREE Masterclass" that is on feb 28th at 7pm EST, the link to join is here: https://fit4allfitness.com/bloatfree spots are limited
Takeaways
To progress in life, we must be willing to make changes and learn new tools.
Aligning our feelings and actions is crucial for success.
Finding personal meaning in our goals helps to maintain motivation and fulfillment.
Learning the lessons that life presents to us is essential for growth.
Chapters
00:00 Introduction
03:00 The F in FML: Feeling
09:02 The M in FML: Meaning
17:16 The L in FML: Lesson
29:30 Conclusion
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Ep 73 of The Hormone Helper Podcast: Eating tips to avoid & reduce bloating
In this podcast episode, Andrew Costa discusses the topic of bloating and how to eat to avoid it. He shares his personal experience with stomach bloating and explains the different types of bloating: hormonal bloating and digestive bloating. Andrew emphasizes the importance of understanding the causes of bloating and provides tips on changing eating habits and cooking methods to make food more digestible. He also announces a masterclass on better digestion and reducing bloating. The episode concludes with a reminder to simplify food and focus on maximizing digestion for a bloating-free experience.
Resources Mentioned in this episode:
Be free of bloat seminar coming up on feb 28th, click here to join:
https://fit4allfitness.com/bloatfree
Takeaways
Bloating can be caused by hormonal imbalances and poor digestion.
Understanding the different types of bloating can help in finding effective solutions.
Changing eating habits, such as taking time to eat and focusing on digestible foods, can minimize bloating.
Cooking methods can also impact digestibility, with steaming and fully cooking foods being recommended for those with digestion issues.
Chapters
00:00 Introduction: Bloating and its Impact
03:24 Hormonal Bloating
06:18 Digestive Bloating
13:47 Changing Eating Habits and Cooking Methods
21:17 Announcement: Be Free of Bloat Masterclass
22:39 Optimizing Digestion and Avoiding Bloating
27:32 Conclusion
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Episode 72 of The Hormone Helper Podcast:
You Don't need more Willpower in your life to hit You Goals
Summary
In this episode, Coach Andrew explores the differences between motivation and willpower. He emphasizes the importance of having a strong why and real motivation, rather than relying on temporary motivation or willpower. Andrew explains that willpower alone is not enough to achieve long-term goals and that motivation is necessary for consistent action. He shares the story of a client who successfully lost more than 100 lbs of weight by staying motivated and taking action. Andrew concludes by asking listeners to share topics they would like to learn more about in future episodes and send topics to: info@fit4allstudio.com
Takeaways
Motivation is the reason or reasons behind a person's actions or behaviours.
Having a strong why and real motivation is essential for achieving long-term goals.
Willpower alone is not enough to sustain consistent action.
Sustainable motivation and willpower require surrendering to the process and embodying both at a high level of desire.
Chapters
00:00 Introduction: Motivation vs Willpower
06:02 Motivation: The Importance of Having a Strong Why
09:21 Real Motivation: The Reason Behind Actions
14:52 The Role of Willpower in Achieving Goals
17:17 Sustainable Motivation and Willpower
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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EP 71 of The Hormone Helper Podcast
Summary
In this episode, Coach Andrew Costa emphasizes the importance of habits and routines in leading a successful and healthy life. He explains that habits provide consistency and reduce the need for constant decision-making. Coach andrew explores the four components of a habit: cue, craving, response, and reward. He also introduces the concept of Shiko, which involves connecting habits together to create a foundational routine. Costa encourages listeners to reverse engineer their desired habits and address their cues and cravings to make lasting changes.
Resources to note: We have only a few more days till our lose 10 lbs naturally seminar! head to our site here to register for a FREE spot : www.fit4allfitness.com/lose10naturally
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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INST: https://www.instagram.com/andrew_hormonehelper/
EP 70 of The Hormone Helper Podcast
Summary
In this episode, Andrew Costa discusses foods that are often perceived as healthy but may not be. He addresses misconceptions about cow's milk, the issues with almond and oat milks, the truth about gluten-free snacks, the problems with low-calorie and low-fat foods, the unhealthiness of protein bars, and the challenges of shelf-stable foods. He also explains the importance of understanding organic, natural, and free range labels and emphasizes the significance of food quality. Andrew concludes by inviting listeners to an upcoming seminar on how to lose their first 10 pounds naturally.
Takeaways
- Be cautious of foods labeled as healthy, as they may not be as nutritious as they seem.
- Read food labels carefully and understand the ingredients and additives used.
- Focus on nutrient-dense foods and prioritize real, whole foods over processed options.
- Consider the quality of the food you consume and opt for organic and locally sourced options when possible.
Resources mentioned in this episode
join the lose 10lbs naturally seminar: www.fit4allfitness.com/lose10naturally
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/andrew_hormonehelper/
Episode 69 of the Hormone Helper Podcast
Summary
In this episode, holistic nutritionist Maggie Millwood joins the Hormone Helper podcast to discuss menopause and post-menopause. They debunk misconceptions and challenges surrounding menopause and emphasize the importance of being an outlier. They explore the symptoms and effects of menopause and highlight the natural approaches to managing it. They also discuss specific nutrition and lifestyle considerations for menopause and post-menopause. The episode concludes with a discussion on the importance of tracking symptoms and navigating tricky symptoms during menopause. In this conversation, Maggie discusses the challenges women face during menopause and the importance of rebalancing hormones. She emphasizes the need for women to take charge of their health and not surrender to the idea that menopause means the end of a fulfilling life.
The conversation also explores the relationship between cortisol and estrogen and how stress can impact hormonal balance. Exercise, particularly strength training, is highlighted as a crucial component of maintaining hormonal health. Finally, the importance of building a supportive health team is emphasized, as well as the distinction between complexity and difficulty in navigating hormonal health
Resources mentioned in this episode:
Maggie Millwood
IG: www.instagram.com/theperfectnutritionist
FB: www.facebook.com/theperfectnutritionist
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/andrew_hormonehelper/
Summary
In this episode, Andrew Costa discusses the concept of the 'smoking gun' - the one aspect of life that seems to consistently challenge individuals despite their success in other areas. He shares a personal example of his own knee pain and the search for an outlier to explain it. Andrew emphasizes that there is no external smoking gun preventing individuals from achieving their goals and that they have the power to overcome challenges. He encourages listeners to consider their approach, and be open to learning and growth. Andrew concludes by reminding listeners to never give up and to focus on the power of simplicity and basics.
Chapters
00:00
Introduction: The Smoking Gun
02:19
Personal Example: Knee Pain
04:12
The Illusion of the Smoking Gun
06:59
You Have the Power to Achieve Anything
09:15
Consideration and Seeking Help
12:38
The Only Smoking Gun is You
16:16
Growth and Being a Forever Student
17:38
Never Give Up
18:14
The Power of Basics and Simplicity
20:02
Conclusion: Be Your Own Smoking Gun
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/andrew_hormonehelper/
Summary
In this episode, Andrew Costa discusses the challenges and frustrations people face when it comes to weight loss and maintaining their goals. He emphasizes the importance of proper weight loss and introduces the concept of three hormonal checks for successful weight loss. The first check is eating enough food to cover the body's needs, the second check is getting the right nutrients to support hormone production, and the third check is ensuring proper rest and recovery. By following these checks, individuals can achieve sustainable weight loss and improve their overall health.
Resources mentioned in this episode:
Hormone Reboot Program, save $200 for early bird pricing: www.fit4allfitness.com
Chapters
00:00
Introduction and New Year's Reflections
02:21
The Challenge of Repeating Goals and Challenges
03:48
The Difficulty of Weight Loss
05:33
Proper Weight Loss vs. Improper Weight Loss
06:31
The Three Hormonal Checks for Weight Loss
09:10
Check 1: Eating Enough Food
13:04
Check 2: Getting the Right Nutrients
21:09
Check 3: Rest and Recovery
28:21
Conclusion and Reflections
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Getting Real with the Costa's Ep 20: Being ready to change, taking ownership over your health
Coach andrew and his wife lorna discuss their holiday season and the conversations they have had with their family and friends over changes with their health.
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Getting Real With the Costa's EP 16: being integral with your word
coach andrew and lorna discuss self commitment, integrity, and how to navigate making decisions everyday using the high level of integrity to get what you want.
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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Getting Real With the Costas EP 17: Our Supplement Company, and Not Being Afraid to Have support
in this episode, coach Andrew and his wife lorna discuss what it is like to run a supplement company, they share how split focus takes time from other things. Both Andrew and lorna discuss what it is like to have support from a partner and why you should not be afraid to ask for support
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Getting Real With the Costa's Ep 18 - reflecting on Oct, big celebrations, lessons we've learnt & being courageous when going after your goals
Coach Andrew and his wife lorna discuss how to be courageous while tackling a goal you have never done before, as well as they celebrate the month of october
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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INST: https://www.instagram.com/andrew_hormonehelper/
Bonus series Getting Real with the Costa's Ep 19: celebrating our best month in biz, turning failures into lessons & prioritizing our health
Here coach andrew and his partner lorna discuss their best month in business ever, all while juggling every day aspects of working on their own health, while trying to overcome the daily obstacle that people consider failures of life!
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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INST: https://www.instagram.com/andrew_hormonehelper/
Episode 66 of the Hormone Helper Podcast: You Don't Need a Forever Diet to Balance Hormones, Reduce Inflammation, or Achieve Weight Loss
Summary
In this episode, Coach Andrew discusses the purpose of changing nutrition and the role of meal plans and diets. He explains when and why food needs to change, focusing on weight loss, inflammation, and hormonal imbalance. Andrew emphasizes the importance of cleaning up the diet and removing trigger foods to address gut health and systemic inflammation. He also highlights the need for individualized approaches and the potential risks of long-term dieting. Andrew concludes by discussing the difference between food restriction and food discipline, and the importance of seeking professional guidance for personalized nutrition advice.
Takeaways
- Cleaning up the diet and removing trigger foods can often be enough to achieve weight loss and address inflammation.
- For individuals with gut inflammation or systemic inflammation, specific diets and protocols may be necessary to heal the gut and reduce inflammation.
- Hormonal imbalance can be a significant factor in weight issues, and addressing hormones may be necessary for long-term success.
- Food plans and diets are tools that should be used strategically and temporarily, not as long-term solutions.
- Food discipline, including portion control and listening to hunger and fullness cues, is important for maintaining a healthy relationship with food.
Resources mentioned in this episode:
8 week Hormone Reboot Program - https://fit4allfitness.com/hormone-reboot
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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INST: https://www.instagram.com/andrew_hormonehelper/
Episode 65 of the Hormone Helper Podcast:
Summary
This episode explores the importance of gut feeling and alignment in achieving health and business goals. Coach Andrew discusses the freedom and benefits of working for oneself and the challenges of balancing business and health. The concept of the creating state is introduced, emphasizing the importance of feeling good and aligned with one's goals. He then shares personal stories and highlights the power of belief and confidence in achieving success. The episode concludes by encouraging listeners to understand their why and take action with a positive mindset.
Takeaways
- Feeling good and aligned with one's goals is crucial for success in both business and health.
- Belief and confidence in one's actions are key to achieving goals.
- Understanding the why behind one's goals helps overcome fear and resistance.
Resources mentioned in this episode:
Hormone reboot program: https://fit4allfitness.com/hormone-reboot
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/andrew_hormonehelper/
Getting real with the costas episode 15:
This episode is a mix of so many different topics!!! We discuss
-building & creating a supplement company
-letting your ego go & getting support
-why we have partner meetings on a regular basis reviewing our goals, finances & how we are feeling
& so much more!!
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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episode 64 of the Hormone Helper podcast: Building Habits That Stick: A Guide to Consistency and Success
Coach Andrew Costa dives into the secrets of building and maintaining habits, especially during the holiday season. He shares his own experiences and strategies, emphasizing the importance of understanding the cue, craving, action, and response in the habit-building process.
Coach Andrew discusses the misconception that holidays are a write-off for routines, offering practical insights into maintaining health and fitness habits throughout seasonal changes. He introduces the concept of habit stacking, a powerful tool for making routines stick, and explains how it applies not only during holidays but throughout the year during any seasonal change.
The episode breaks down the components of a successful habit: cue (the initial reminder), craving (the desire or motivation), action (the task or process), and response (how the habit makes you feel). Coach Andrew provides real-life examples and emphasizes the significance of aligning habits with personal desires to ensure long-term success.
Listeners gain valuable insights into overcoming resistance and avoiding struggles with habit formation. Coach Andrew shares a reverse engineering approach, starting with the desired response and gradually implementing small, realistic actions to achieve lasting results. He also reminds the audience that this is the last week for the black friday sale on his group coaching program, you can find info on it below.
This episode serves as a comprehensive guide for anyone looking to build and sustain habits that contribute to a healthier, more fulfilling life, debunking common myths around habit formation and providing actionable strategies for success.
Resources mentioned in this episode:
https://fit4allfitness.com/blackfriday23
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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Episode 63 of the Hormone Helper Podcast: Four fundamental tools my most successful clients use for their health & fitness
In this podcast episode, we dive into the fundamental tools that have transformed the lives of coach Andrews most successful clients. From becoming a proactive go-getter to taking decisive actions, embracing persistence, and joining the empowering fit4allcrew community, these steps are the keys to unlocking your best self. It's about not settling for mediocrity!
Resources mentioned in this episode
Black Friday promotions at https://fit4allfitness.com/blackfriday23.
Join the community and discover how to optimize your diet, boost metabolism, and achieve lasting weight loss without restrictive diets. Don't miss out on the limited spaces available for these transformative programs that aim to align your physical, mental, and emotional well-being. It's time to kickstart your journey to a healthier, more confident you. Listen now and seize the opportunity for support on your path to progress.
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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The Hormone Helper Podcast Ep 62:
How to Navigate the Holiday Season Without Gaining Weight or falling off Track
Show notes Summary:
In this episode of the Hormone Helper Podcast, Coach Andrew dives into strategies for navigating the challenging holiday season. As November kicks in, clients bombard him with concerns about weight gain, bloating, and the struggle to maintain healthy habits amidst family gatherings.
Coach Andrew introduces the "Four Rules of Cool" to ensure a stress-free holiday experience. Rule one emphasizes daily balance, employing the 80/20 rule to maintain consistency. Rule two advises eating with the stomach, not the eyes, by tuning into hunger and fullness cues. Rule three focuses on activity, urging listeners never to miss two days of exercise in a row. Finally, rule four addresses the impact of people on choices, encouraging a firm commitment to personal decisions.
Excitingly, Coach Andrew announces a special Black Friday promotion on his group coaching program and Hormone Reboot program. From November 24th to December 3rd, both programs will be available at a 30% discount. There are Huge transformative potential of these programs, helping individuals achieve their health goals without the need for a January 1st restart.
Resources mentioned in this episode:
Black friday Program special: www.fit4allfitness.com/blackfridayfitfam
Joining now ensures progress by January 1st, avoiding the common pitfalls of holiday weight gain.
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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The Hormone Helper Podcast Ep 61: Achieve High Performance in Every Aspect of Your Life through reconnection
Episode Show Notes:
- In this episode, Andrew Costa shares the reasons behind the recent break in the podcast and the launch of his Reconnect Live event.
- The Reconnect Live event focused on helping individuals improve their mental and physical performance.
- Andrew emphasizes that high-performance events like Reconnect Live are not just about providing tools but about creating a state change.
- The common issue he observed in many people: excelling in one area but not others, leading to unsustainable success and a lack of fulfillment.
- Andrew introduces the concept that "you run at the speed of your weakest part" and the importance of addressing all areas of life for high performance.
In this episode, Andrew Costa emphasizes the importance of reconnecting with all aspects of your life to achieve high performance and fulfillment. He challenges listeners to identify where they feel disconnected and provides valuable insights and questions to help them on their journey towards reconnecting and achieving their goals. Andrew's passion and dedication to helping his audience shine through in this episode, inspiring listeners to take action and make positive changes in their lives.
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/andrew_hormonehelper/
GRWC - EP 14: How we met + the power of never giving up on what we want
andrew and Lorna speak on what it was like to meet each other, and how they go about every day striving to get what they want.
get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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INST: https://www.instagram.com/andrew_hormonehelper/
Ep.78 Top 4 habits you should prioritize on your busiest work days
33:35
Ep.77 These 5 things are causing You to Gain Weight
26:34
Ep 76 of The Hormone Helper Podcast: A convo with my clients: no more over exercising or using food to cope
39:46
Ep 75: the power of gratitude, so you can stop using bad coping
23:21
Ep.74 What got you Here wont get you There
35:55
Ep 73: eating tips to avoid and reduce bloating
29:21
EP 72: You Don't need more Willpower in your life to hit Your Goals
20:22
Ep 71: struggling to make habits stick? find your "shiko"
19:22
Ep 70: foods that aren't as healthy as you think
40:28
EP: 69 Post menopause, what its like and what you should look out for
49:50
Ep 68: looking for the smoking gun that causes all of your health problems
22:09
Ep 67:What can I do if I'm struggling to lose weight? pass these three checks
30:51
GRWC ep 20: Being ready to change, taking ownership over your health
34:19
GRWC EP 16: being integral with your word
34:56
GRWC EP 17: Our Supplement Company, and Not Being Afraid to Have support
47:48
GRWC Ep 18: reflecting on Oct, big celebrations, lessons we've learnt & being courageous when going after your goals
40:47
GRWC Ep 19: celebrating our best month in biz, turning failures into lessons & prioritizing our health
33:50
Ep66: You Don't Need a Forever Diet to Balance Hormones, Reduce Inflammation, or Achieve Weight Loss
38:44
Ep 65: Stop what you are doing and feel it, feeling brings balance to health and fitness
21:34
GRWC Ep 15: being vulnerable in relationships
36:01
Ep 64: Building Habits That Stick: A Guide to Consistency and Success
43:11
Ep. 63: Four fundamental tools my most successful clients use for their health & fitness
45:07
Ep 62: How to Navigate the Holiday Season Without Gaining Weight or falling off Track
36:11
Ep 61:Achieve High Performance in Every Aspect of Your Life through reconnection
31:24
GRWC - EP 14: How we met + the power of never giving up on what we want
36:07