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See you next week for another episode of Mindfully well with Mel.
Mindfully Well is open for enrollment! www.melissaeichcoaching.com
Thanks for listening! See you next week for another episode of Mindfully Well with Mel.
Mindfully Well is open for enrollment! www.melissaeichcoaching.com
Thanks for listening. See you soon for another episode of Mindfully Well with Mel!
Mindfully Well is open for enrollment! www.melissaeichcoaching.com
Thanks for listening! See you soon for another episode of Mindfully Well with Mel!
Sign up for Beyond The Scale right here:
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Show notes:
Summary
The traditional approach of 'eat less and move more' for weight loss often fails because the body adapts to the lower energy availability. The metabolism is constantly adjusting to the environment based on stress and energy availability. Crash diets and quick fixes do not prioritize metabolic health and can lead to further metabolic damage. Women in their 30s, 40s, and 50s are less resilient to these changes and need to care for their metabolism differently. It is important to listen to the signals of the metabolism, such as sleep, appetite, mood, cravings, strength, digestion, and menstrual cycle. Improving the metabolism requires eating more of the right nutrients, moving the body in a way that increases metabolism, and managing stress.
Takeaways
The traditional approach of 'eat less and move more' for weight loss often fails because the body adapts to the lower energy availability.
Crash diets and quick fixes do not prioritize metabolic health and can lead to further metabolic damage.
Women in their 30s, 40s, and 50s are less resilient to metabolic changes and need to care for their metabolism differently.
Listening to the signals of the metabolism, such as sleep, appetite, mood, cravings, strength, digestion, and menstrual cycle, is important for understanding metabolic health.
Improving the metabolism requires eating more of the right nutrients, moving the body in a way that increases metabolism, and managing stress.
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Summary
In this episode, Melissa Eich discusses the problem with having a finish line mentality when it comes to weight loss. She explains that there is no finish line because living in a human body means constantly managing weight, food choices, and mindset. She emphasizes the importance of adopting a lifestyle approach to healthy eating and balance, rather than a diet mentality. Melissa also highlights the need to be emotionally stable and neutral throughout the weight loss journey, rather than being emotionally charged and focused on perfection. She encourages listeners to focus on becoming the future version of themselves and learning the skills of a healthy lifestyle.
Chapters
00:00 Introduction and Announcement of Three-Day Series
04:57 The Problem with the Finish Line Mentality
07:49 Adopting a Lifestyle Approach to Weight Loss
11:53 Emotional Stability and Neutrality in the Weight Loss Journey
12:13 Becoming the Future Version of Yourself
Thanks for listening! See you next week for another episode of Mindfully Well with Mel.
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Summary
This conversation explores the difference between solving problems and sulking in problems. It emphasizes the importance of asking helpful questions and reframing unhelpful ones. The speaker discusses how unhelpful questions often stem from underlying beliefs and how they can keep us stuck. The conversation also touches on overwhelm and the need to pause and ask why we feel overwhelmed. It highlights the power of asking better questions to find solutions and encourages listeners to believe in their ability to solve their problems. The speaker concludes by discussing the importance of practicing reframing questions and thinking like our future selves.
Chapters
00:00 Solving Problems vs. Sulking in Problems
03:08 The Power of Asking Helpful Questions
09:45 Dealing with Overwhelm and Finding Solutions
13:47 Understanding Unhelpful Questions and Beliefs
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Shownotes:
Shaming our bodies, regardless of size, is a common experience for many women.
Losing weight does not automatically lead to happiness or self-acceptance.
External influences, such as the diet industry, can perpetuate harmful beliefs about body image.
Taking actions from a place of self-love and respect is key to achieving a positive body image and overall well-being.
Chapters
00:00 Shame and Body Image
01:00 The Illusion of Weight Loss
03:23 The BMI Calculator and Diet Industry
04:26 Taking Action from Shame
05:17 Conflicting Messages
06:08 Loving Your Body at Every Size
06:38 The Importance of Coaching
07:56 Owning Your Choices
09:37 Shame and Medication
10:32 Making Your Own Decisions
11:40 Beliefs About Your Body
12:21 Taking Actions from Self-Love
13:40 Understanding Shame
15:01 Changing Your Mindset
16:31 Body Composition Changes
18:49 The Dangers of Over-Restriction
19:47 The All-or-Nothing Mindset
20:38 Believing in Yourself
22:09 Living in the Gray
23:37 Challenging Polarized Beliefs
26:10 Creating New Beliefs
29:06 Taking Actions from Self-Love
30:04 Discovering Self-Love and Acceptance
31:30 Taking Actions from Love
Thanks for listening! See you next week for another episode of Mindfully Well with Mel
Find out more about Melissa and her services here: www.melissaeichcoaching.com
Summary
In this episode, Melissa Eich shares her travel tips and strategies for maintaining a healthy lifestyle while away from home. She emphasizes the importance of setting personal goals and considering the purpose of the trip, whether it's for vacation or work. Melissa advises bringing familiar foods and supplements to ensure proper nutrition and adherence to personal dietary needs. She also suggests making conscious choices when dining out and being mindful of alcohol consumption. Additionally, Melissa provides advice for managing digestive issues and offers tips for those who frequently travel for work. Overall, her tips aim to help listeners maintain a healthy and balanced lifestyle while traveling.
Chapters
00:00 Introduction and Importance of Travel Tips
03:13 Approaching Travel for Vacation vs. Work
06:23 Bringing Familiar Foods and Supplements
10:14 Choosing Foods and Snacks
13:51 Managing Alcohol Consumption
21:07 Setting Boundaries for Alcohol Consumption
23:25 Addressing Constipation
26:40 Traveling for Work and Setting Standards
28:09 Creating a Routine and Making Healthy Choices
28:38 Conclusion
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Shownotes:
In this episode, Melissa discusses the concepts of overworking, underworking, and working without drama. She explores the characteristics of overworking, such as taking action out of fear or desperation and choosing strict diet protocols. Melissa then explains how overworking can lead to underworking and the negative self-talk and comparison that often accompany it. She emphasizes the importance of consistency and avoiding perfectionism. Melissa also addresses the cycle of underworking and the need for emotional resiliency. She encourages listeners to approach change with patience and self-love, making small, sustainable changes.
Takeaways
Overworking often stems from fear and desperation, leading to strict diet protocols and a focus on perfectionism.
Underworking can result from exhaustion and an identity crisis, leading to self-sabotage and a victim mentality.
Consistency and self-compassion are key to achieving long-term results and maintaining a healthy lifestyle.
Emotional resiliency is crucial for navigating the challenges and discomfort that arise during the journey of change.
Approaching change with patience, embracing self-love, and making small, sustainable changes are essential for long-term success.
Chapters
00:00 Introduction: Overworking, Underworking, and Working Without Drama
00:53 Characteristics of Overworking
04:36 Transition to Underworking
05:33 Negative Self-Talk and Comparison
07:12 Perfectionism and Inconsistency
08:53 Consistency and Dramatic Results
09:49 The Cycle of Underworking
10:07 The Impact of Negative Self-Talk
11:17 Identity Crisis and Self-Sabotage
12:22 The Mucky Middle and Coaching Support
13:41 Staying in Confusion and Indulgent Emotions
15:00 The Victim Mentality and External Factors
16:18 Emotional Resiliency and Continuing the Journey
25:44 Making Small, Sustainable Changes
26:32 Working Without Drama and Self-Love
32:28 Approaching Change with Patience and Unhurriedness
33:26 Conclusion: Embracing Health and Taking Care of Your Body
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Sign up for The Live Well Project through March 12 at midnight. You can sign up right here: https://melissaeichcoaching.com/
In this workshop, Melissa Eich discusses the Hormone Balance Blueprint and the importance of hormonal balance for overall health and well-being. She shares her personal journey and explains how hormonal imbalances can affect various aspects of life. Melissa highlights the role of nutrition, stress, and lifestyle factors in hormonal balance and addresses common hormonal imbalances such as estrogen dominance and adrenal burnout. She emphasizes the impact of blood sugar instability and the importance of addressing it for hormonal health. Melissa also discusses the role of cortisol and circadian rhythm in hormonal balance and the effects of light exposure on cortisol production. This conversation covers the importance of meal timing, inflammation, sleep, stress management, and a holistic approach to achieving hormonal balance. The Livewell Project is introduced as a program that helps individuals achieve hormonal balance naturally. The program focuses on nutrition, workouts, stress management, sleep, and understanding the menstrual cycle. The importance of mindset and sticking to lifestyle changes is emphasized. The program also offers bonuses and discounts for additional programs. The cost and enrollment details are provided at the end.
Takeaways
Thanks for listening! See you next week for another episode of Mindfully Well with Mel.
Questions? Email me at melissa@melissaeich.co
Register for The Hormone Balance Blueprint on March 6 here - yes there will be replays!
https://mindfullywell.myflodesk.com/hormones
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https://melissaeichcoaching.com/live-well-project
Summary
In this episode, Melissa Eich discusses the importance of strength training with the female cycle. She introduces the Livewell Project, a program that focuses on balancing hormones, managing stress, and optimizing energy and sleep. Melissa explains the four phases of the female cycle and how they impact energy levels and recovery. She provides guidance on cycle-based training, including increasing weights during the follicular phase, pushing for personal records during ovulation, and focusing on active recovery during the luteal phase. Melissa emphasizes the importance of tracking workouts, energy levels, and cycle days to optimize training and muscle growth.
Takeaways
Chapters
00:00
Introduction and Announcements
01:04
Importance of Hormonal Balance
03:08
Stress Management and Hormonal Balance
04:57
Understanding the Four Phases of the Female Cycle
06:46
Introduction to Building Muscle with the Cycle
07:37
Cycle-Based Training in the Follicular Phase
09:02
Cycle-Based Training in the Ovulation Phase
09:27
Cycle-Based Training in the Luteal Phase
36:04
Harnessing the Power of Your Female Body
37:29
Conclusion and Invitation to the Livewell Project
See you next week for another episode of Mindfully Well with Mel!
Take the hormonal imbalance quiz here: https://www.tryinteract.com/share/quiz/65d28084a41d970015ca02bc
Sign up for The Hormonal Balance Blueprint here: https://mindfullywell.myflodesk.com/hormones
Read more about The Live Well Project and get on the waitlist here: https://melissaeichcoaching.com/live-well-project
Summary:
In this episode, Melissa discusses the importance of eating more and balancing hormones for weight loss and overall health. She introduces a hormonal imbalance quiz and explains the interconnectedness of hormones. Melissa addresses the fear and challenges of eating more, emphasizing the need to overcome societal beliefs and trust the body's signals. She highlights the purpose of eating more, including providing the body with necessary nutrients and creating hormonal balance. Melissa provides a methodical approach to increasing food intake and transitioning to a fat loss phase.
Takeaways
Eating more is essential for balancing hormones and achieving weight loss.
Overcoming the fear of eating more requires challenging societal beliefs and trusting the body's signals.
Increasing food intake gradually and strategically can lead to improved energy levels and hormonal balance.
Transitioning to a fat loss phase should only be done after a period of eating more and achieving hormonal balance.
Chapters
00:00 Introduction and Hormonal Imbalance Quiz
03:54 The Importance of Balancing Hormones
09:21 The Negative Effects of Under Eating
10:49 The Confidence to Eat More
25:28 Overcoming the Fear of Eating More
30:03 The Purpose of Eating More
36:46 Methodically Increasing Food Intake
44:32 Transitioning to a Fat Loss Phase
45:02 Conclusion
In this episode we dive deep into:
Key takeaways:
Questions? You can email me at melissa@melissaeich.co OR visit my website: www.melissaeichcoaching.com
Thanks for listening!
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See you next week for another episode of Mindfully Well with Mel!
Thanks for listening!
Sign up for the Buddha Bowl Challenge here: https://mindfullywell.myflodesk.com/n1yax63miu
Find out more about The Live Well Project here: https://melissaeichcoaching.com/live-well-project
See you next week for another episode of Mindfully Well with Mel!
Thanks for listening!
Mindfully Well Waitlist: https://mindfullywell.myflodesk.com/may24
FREE Buddha Bowl Challenge:
https://mindfullywell.myflodesk.com/n1yax63miu
Questions? You can email me here. (insert melissa@melissaeich.co)
Or visit my linktree here. (insert https://linktr.ee/mindfullywell)
See you next week for another episode of Mindfully Well with Mel!
www.melissaeichcoaching.com
Outline:
Thanks for listening! I'll see you next week for another episode of Mindfully Well with Mel!
Mindfully Well is open for enrollment! Read more and enroll here: https://melissaeichcoaching.com/
Outline:
Thanks for listening! I will see you next week for another episode of Mindfully Well with Mel.
Sign up for the Right Weigh Week: https://mindfullywell.myflodesk.com/rightweighweek
Mindfully Well enrollment January 10 -19: www.melissaeichcoaching.com
Take the weight loss resistance quiz: https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68
Thanks for listening! I will see you next week for another episode of Mindfully Well with Mel!
Sign up for the Right Weigh Week here: https://mindfullywell.myflodesk.com/rightweighweek
Sign up for the Mindfully Well waitlist here: https://melissaeichcoaching.com/
Take the weightloss resistance quiz here: https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68
OUTLINE
Thanks for listening! See you next week for another episode of Mindfully Well with Mel!
Sign up for The Right Weigh Week Jan 9 -11: https://mindfullywell.myflodesk.com/rightweighweek
Take the Weight Loss Resistance Quiz here: https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68
Get on the Mindfully Well waitlist here: https://melissaeichcoaching.com/
OUTLINE:
Thanks for listening! I will see you next week for another episode of Mindfully Well with Mel!
Thanks for listening!
Sign up for the Mindfully Well Waitlist here: https://mindfullywell.myflodesk.com/january24waitlist
Sign up for FREE week: The Right Weigh Week here: https://mindfullywell.myflodesk.com/rightweighweek
Find your Weight Loss Resistance Archetype here: https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68
Show notes:
Introduction to the Weight Loss Resistance Archetypes (00:00-01:50)
Mel introduces the topic of the weight loss resistance archetypes
Importance of Identifying with an Archetype (01:51-03:56)
Emphasizes that each person will identify with one archetype but may see aspects of themselves in all of them
Stresses the importance of understanding the archetypes to harness weight loss efforts effectively
Introduces the concept of the 80/20 rule and how it applies to weight loss results
Mentions that many clients come to her burned out, overwhelmed, and stressed, and the focus is on working smarter, not harder
The Role of Mindset and Actions in Weight Loss (03:57-06:48)
Discusses the need to change mindset and actions to achieve weight loss goals
Highlights the importance of understanding the driving forces behind actions
Emphasizes that a plan alone is not enough and that the underlying mindset must be addressed
Expresses belief in people's ability to figure out the reasons behind their weight loss struggles
Steps to Overcoming Weight Loss Resistance (06:49-07:52)
Outlines the two steps to overcome weight loss resistance: understanding the driving force and normalizing the process
Acknowledges that the mind tends to resist change and offers support in anticipating and navigating this resistance
Introduction to the Archetypes and Quiz (07:53-12:55)
Introduces the four weight loss resistance archetypes: escape, emotional, stress, and hormonal
Provides a brief description of each archetype and their specific needs
Highlights the importance of taking the quiz to identify one's primary archetype and focus efforts accordingly
Encourages listeners to join the upcoming episodes to learn more about each archetype and find support in the community
Conclusion and Next Steps (12:56-15:52)
Reiterates the importance of taking action and focusing on the 20% effort that creates 80% of the results
Encourages listeners to tune in, take the quiz, and sign up for the upcoming episodes to gain a deeper understanding of the archetypes and find answers to their weight loss struggles
See you next week for another episode of Mindfully Well with Mel!