Real Food Whole Life

Feel Good Effect Podcast

63 How to Cultivate Self-Compassion with Dr. Kristin Neff

Feel Good Effect PodcastPaige ReohrComment

In this conversation, we dive into how to cultivate self compassion in your own life, what it has to do with well being, and how to use self compassion to reach wellness goals.

Read on to learn more about why self compassion is so important, and how to make it a part of your life.

In this episode of the Feel Good Effect Podcast, Dr. Kristen Neff dives into how to cultivate self compassion in your own life, what it has to do with well being, and how to use self compassion to reach wellness goals. #feelgoodeffect #podcast #selfcompassion

How to Cultivate Self-Compassion with Dr. Kristen Neff

Today’s guest is self compassion expert, Dr. Kristin Neff, an associate professor of educational psychology at the University of Texas, Austin and a pioneer in field of self compassion research.

Dr. Neff talks about how to use mindfulness, kindness in response, and framing imperfection in light of the human experience to experience compassion.

 She also discusses how self compassion is not self esteem, self pity, weak, or selfish.

Scroll down to listen


Show Notes

Today we are going deep into self-compassion.

In this conversation, we dive into how to cultivate self compassion in your own life, what it has to do with well being, and how to use self compassion to reach wellness goals.

Today’s guest is self compassion expert, Dr. Kristin Neff.

She is an associate professor of educational psychology at the University of Texas, Austin and a pioneer in field of self compassion research.

Over a decade ago, Dr. Neff conducted the first empirical study on self compassion.

She has written numerous articles, book chapters, and her own books and programs on the subject.

When I talk about gentle over perfect, I am talking about embracing and cultivating self compassion.

Talking about mindset and embracing self compassion is not always as popular as the next quick fix, but self compassion is linked to overall well being as well as reaching and sustaining wellness goals.

It’s about changing how you talk to yourself.

This episode is brought to you by our Wellness Personality Guide.

Check it out for mindset hacks, learning about where you might get tripped up, and resources to support your wellness goals.

On what led Dr. Neff to her work in self compassion:

Dr. Neff learned about self compassion when she started practicing mindfulness.

She learned that it is important to include ourselves in the circle of compassion; directing compassion inward as well as outward.

When she was more kind and understanding toward herself, it made a huge difference in her ability to cope with difficult life circumstances.

After seeing it work in her own life, Dr. Neff moved into researching self compassion to find and create empirical evidence, which was lacking in the research world at that time.

Carl Rogers and Abraham Maslow had talked about the importance of self acceptance, but still no one had operationalized self compassion or published concrete research on what it does for you.

Dr. Neff had her postdoc with a self esteem researcher.

There, she started with the idea that in psychology, positive self attitude tends to be measured in terms of self esteem.

However, she became aware of the downsides of self esteem.

For example, self esteem tends to be based on comparing the self to others (bullying is used as a way to enhance one's own self esteem by bringing down someone else’s)

Self esteem is contingent; we esteem ourselves highly when we succeed in whatever it is we value, but when we fail or struggle, our self esteem plummets (which is when we need it most)

This is where self compassion steps in.

Self compassion provides support, acceptance, and kindness even when we fail.

It creates a more stable, unconditional sense of self worth.

“[Self compassion] is a healthier alternative to self esteem in terms of a way to relate to yourself”

In all areas of life and academics, if you're an outsider or going against the grain of what we believe to be true, it can be really hard.

Dr. Neff had only been at her university for 2 years when she asked a fellow faculty member if she should wait until tenure before researching this new thing.

Their response: if its your passion you'll publish more with better quality research.

(Tenure is essentially your ability to prove to the academic world that you’re worthy; you’re promoted and your job is protected)

By not waiting, it was more uncertain that her work would be accepted, but it was what she was passionate about.

On what self compassion is:

To measure self compassion, Dr. Neff needed a clear definition.

“Compassion for oneself is the same experience as compassion for others, it’s just that we give it much more easily to others than we do to ourselves”

Some days we may feel compassion, some days we may not.

So, what are the elements that have to be there for us to experience compassion?

1 | Mindfulness.

Mindfulness is absolutely needed for compassion.

It is the ability to notice and accept the present moment for what it is.

You have to notice someone's pain to be compassionate for them.

It is being aware of our pain, noticing our suffering, and responding compassionately.

Compassion is pain focused, meaning “to suffer with”, specific to pain.

2 | Kindness in response.

It is just as essential to have a kind response to suffering, although we give more readily to others and tend to be more harsh on ourselves.

Be kind, warm, and supportive to yourself.

3 | Framing imperfection in light of the human experience.

Compassion is different from pity.

Everyone is imperfect.

We tend to logically assume that normal is perfect, and when something goes wrong, it feels like you’re the only one who has failed or is suffering.

But, reminding ourselves that we are not alone in failure or suffering leads to connection in our struggles, without getting stuck in self pity.

“Most people are much much kinder to others than they are to themselves and we really harm ourselves in the process… we do ourselves a lot of damage through this mistaken belief that we aren't good enough and we should be perfect”

On what self compassion is not:

1 | Self compassion is not self esteem.

“Self compassion provides a sense of self worth; it’s unconditional”.

Self esteem is often contingent on unrealistic standards; there are damaging consequences to this quest for perfection.

Self compassion is different.

Over time, sense of self worth is more stable than self esteem

2 | Self compassion is not self pity.

Self-compassion helps dissolve the sense of separate self

When we are self critical and lost in shame, we are self focused.

Recognizing that you are a human being doing their best, like everyone else, decreases the sense of separate self and increases the connection to others.

You could call it inner-compassion, instead of self.

“By including ourselves in the circle of compassion, as opposed to treating ourselves radically differently, we’re actually decreasing the sense of separation”

3 | Self compassion is not weak.

People tend to think that the inner critic is strong and self compassion is weak.

“Self compassion is one of the most powerful sources of strength, coping and resilience that we have available”.

In one of Dr. Neff’s studies, she found that veterans coming home from Iraq and Afghanistan with higher levels of self compassion were less likely to develop PTSD 9 months later.

Who do you want inside your head? An enemy, or an ally?

4 | Self compassion is not selfish.

Meeting our own needs, being there for ourselves, and being supportive for ourselves allows us to be there for others.

When we only focus on others, we burnout.

The human brain is build for empathetic resonance, meaning that we feel the pain of others.

When you are in the presence of someone in pain, the pain centers of your brain are being activated.

The 3 components to self compassion: Loving, Connected, Presence (kindness, common humanity, mindfulness).

“When we are self compassionate, we are in a state of loving, connected, presence with ourselves.

And then when we are with others in a state of loving, connected, presence, they actually empathically resonate with our loving, connected, presence; they can feel what we’re feeling”

Self compassion increases our ability to sustain compassion to others.

On empathy versus compassion:

The word empathy is used in a lot of different ways; a lot of times when people use the word empathy, they are referring to something along the lines of compassion or caring.

Empathy is actually a function of the brain; we have specialized neurons called mirror neurons that allow us to feel what others feel.

Evolutionarily, being able to empathize and feel what others feel and allowed us to survive in social groups.

However, empathizing doesn't mean caring.

It can be used to take advantage of others as much as help.

Empathy is basically a neutral ability: “I feel what others feel”.

On the other hand, compassion is to feel the pain someone else is feeling, actually care, and want to alleviate their suffering.

Empathy and compassion look different in the brain, too.

Looking at empathetic resonance: when watching video of someone getting their finger slammed in a door, the pain centers in the brain light up.

Looking at giving compassion: when holding this empathetic pain in loving, connected, presence, the reward centers in the brain become activated.

The loving, connected, presence holds the pain, creating a positive emotion that allows us to not be overwhelmed by the pain.

“Caregivers who have self compassion, it’s one of the most powerful gifts you can give to those you care for”

With compassion, caregivers are less likely to burnout, and when we embody compassion, others can pick it up through their mirror neurons, too.

On self care versus self compassion:

Self care is something we do off the job, like getting a massage, resting, eating well, etc.

It’s important, but it doesn’t help in those moment when we are experiencing empathetic resonance; it's not enough for caregivers.

Rather, self compassion is something we do in the moment, on the job, when we are experiencing empathetic resonance and feeling someone’s pain.

Some people can be triggered around idea of self.

It can help to explain to others how the brain works, explaining how others pick up on what you’re embodying.

You can call it inner resilience training or strength practices instead of compassion; there tends to be less resistance from these.

On practicing self compassion:

Self compassion break: A self compassion break is reminding yourself of the three components of self compassion when you're in a difficult situation: Loving, Connected, Presence.

This is meant to remind you to be mindful.

Even so far as to say to yourself, “this is really hard”, can help you take a mindful stance adding perspective, reminding you that the struggle is part of life, part of common humanity and human experience.

Speak to yourself kindly and find language that works for you, memorizing phrases that remind you of common humanity.

Touch: we are sensitive to touch as a signal of care.

Try to put your hands on your heart, on your face, or holding your own hands; use touch as a signal of care.

Touch reduces sympathetic nervous response (cortisol, adrenaline, fight or flight response), increasing feelings of safety.

It also releases oxytocin, opiates, and other hormones that are released when you trigger your care system.

Breath: we are always breathing, so why not use it as a vehicle for compassion?

Breathing in- compassion for self, “this is hard for me”.

Breathing out- compassion for others, “this is hard for them”.

This can be altered with emphasis placed more towards the self or other based on what you need at any given time, too.

You can take some time to focus more on the self first, and when we have more resources, you can focus more on breathing out for another person.

On Dr. Neff’s workbook:

Dr. Neff co-created “The Mindful Self Compassion Course”, a worldwide program with thousands of trained teachers and an empirically supported basis.

For more accessibility, she also has the training in a workbook format, “The Mindful Self Compassion Workbook”.

On what's next:

Next up, Dr. Neff wants to explore what she calls the Yin and the Yang of self compassion.

The Yin of self compassion describes learning to be with oneself in a compassionate way, soothing the self, comforting, and validating pain.

The Yang of self compassion describes more of acting in the world, protecting ourselves, providing for ourselves, and motivating ourselves to take action.

Sometimes self compassion can take the form of fierce compassion, when we need to say no to others (or ourselves).

Gender stereotypes bias these two forms of self compassion.

Women are not encouraged to be Yangs, and Men are not encouraged to be Yins.

However, all human beings need both.

Dr. Neff wants to investigate how we balance these two energies.

Yin without Yang can be passive and complacent, while Yang without Yin can be hurtful and self righteous.

On what it means to be healthy:

“Something about balance and integration.. Accepting foibles of  being human but also really doing what we can to help ourselves thrive, not excluding any aspect of ourselves from the whole, but also not getting off balance by prioritizes some over the others…

Sense of center, balance, authentic, being in the world, and that involves Loving, connected, presence”

--

Robyn’s self compassion mantra, from the book, “The Artist’s Way”:

Treating myself like a precious object will make me strong”.


Listen now!



In this episode of the Feel Good Effect Podcast, Dr. Kristen Neff dives into how to cultivate self compassion in your own life, what it has to do with well being, and how to use self compassion to reach wellness goals. #feelgoodeffect #podcast #selfcompassion


Guest Info

Kristin Neff is currently an Associate Professor of Educational Psychology at the University of Texas at Austin. She is a pioneer in the field of self-compassion research, conducting the first empirical studies on self-compassion over a decade ago. In addition to writing numerous academic articles and book chapters on the topic, she is author of the book "Self-Compassion: The Proven Power of Being Kind to Yourself," released by William Morrow.  In conjunction with her colleague Dr. Chris Germer, she has developed an empirically supported eight-week training program called Mindful Self-Compassion, which is taught by thousands of teachers worldwide, and the Mindful Self-Compassion Workbook is now available by Guilford.



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  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

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62 How to Make Time for Wellness

Feel Good Effect PodcastPaige ReohrComment

This week’s episode is about how to shift your mindset so that you can find the time for wellness.

You can have all the tips and strategies, but if you’re not able to shift your mindset about how you’re thinking about wellness and health those strategies will get you nowhere.

Learn how to implement both mindset and strategy into your wellness routine.

This week’s episode is about how to shift your mindset so that you can find the time for wellness. You can have all the tips and strategies, but if you’re not able to shift your mindset about how you’re thinking about wellness and health those strategies will get you nowhere. Learn how to implement both mindset and strategy into your wellness routine. #feelgoodeffect #wellnesspodcast #mindset

How to Make Time for Wellness

Read on to learn about the 3 ways to shift your mindset, and 9 strategies to guide you through finding pockets of time in your busy schedule to make space for wellness.

Scroll down to listen


Show notes

Today’s episode is about how to find time for wellness.

This is about real life and real wellness.

These are the exact habits, strategies, and mindset tips I give my clients, and I am so excited to share them with you.

If you haven’t already, use the free resource guide that goes along with this episode, the Wellness Personality Quiz.

On how to make time for wellness:

This is the million dollar question, and so many people come to me with the concern that they just don’t have the time.

Maybe you’ve heard this idea before: It’s not really about time, it’s about priority.

I really want to dig into that idea.

“You find time for the things you prioritize, and the things you don’t prioritize or that you don’t think really matter fall to the end of the list”

I want to dive into priorities, but I also want to honor where you are in this season of your life.

On mindset:

You can have all the tips and strategies, but if you’re not able to shift your mindset about how you’re thinking about wellness and health those strategies will get you nowhere.

What’s missing in wellness is this mindset piece.

Everyone wants to give you a plan or program, and if you’ve found yourself struggling to find success in them, chances are it’s mindset that’s missing.

Here are three ways that you can shift your mindset so that you can find time for wellness:

1 | Identify what it means to be healthy for you.

This is harder than it seems!

At the end of my interviews with guests on the Feel Good Effect, I ask my guest what health really means.

Think about what it really means to you.

Ask yourself:

How do you define health?

How do you want to feel?

“If we don’t know that that’s what we’re working for, it’s so easy to get off track and to feel completely lost and not know how to come back”.

2 | Know your why.

If we don’t know why we’re doing something, it’s very unlikely that we’ll be able to sustain it.

Why wellness? Why prioritize? Why make the tradeoff to make the space to take care of yourself?

I like to use “when I’m” statements to fill in the blanks:

  • When I’m physically well, I can…

  • When I’m emotionally well, I can…

  • When I’m mentally well, I can…

Consider how when you’re well, the things you can do for yourself, and the things you can do for other people.

  • When I’m physically well, I can do… for myself, and… for others.

  • When I’m emotionally well, I can do… for myself, and… for others.

  • When I’m mentally well, I can do… for myself, and… for others.

This helps create a bigger picture of what health means to you and feels like for you.

“Flipping the script on goal setting toward a feeling, toward a version and a life that you really want, brings so much more clarity and purpose, so that when it gets difficult in the daily grind to prioritize that time, you know why you’re doing it”

3 | Know your wellness personality barriers.

If you haven’t already, take the Wellness Personality Quiz here to figure out which wellness personality type you’re working with and what barriers you might come across.

The three high-level barriers that might come up are: perfectionism and all-or-nothing thinking, comparison and jumping from thing to thing, and guilt and overwhelm.

Chances are, you have a combo of these factors.

If you know the areas that you’re challenged by, you can really hone in on how to leverage them into strengths.

On wellness strategies:

If one of these resonates with you and you know you’re an obliger (from Gretchen Rubin’s four tendencies, listen to the episode to learn more), send this episode to a friend to have that accountability you know helps you.

Here are 9 strategies:

1 | Do an honest audit of your actual week.

Do an honest audit of your week, not the perfect week you wish you had, but your actual week.

Evaluate how you spend your time to look for pockets of 10 minutes.

Find a strategy that you can actually do for 7 days, and look for pockets of 10 minutes.

Maybe you can get up 10 minutes earlier, maybe it’s between activities, maybe you’re waiting in line or in traffic, or maybe it’s scrolling through a social media feed.

As you go through your day, just bring awareness to these pockets of time without judgement.

2 | Decide how you want to spend these pockets of time.

Brainstorm a menu of items, thinking about the 3 M’s:

Meals: use this time to meal prep, make a healthy snack so you won’t reach for a sugary one later, or start a crockpot meal (go to realfoodwholelife.com for more resources and recipes)

Movement: get in a quick workout (listen to an interview with Robin Long on finding time for exercise), take a walk outside or up all the stairs at work.

Mindset: listening to parts of a podcast throughout the week, journaling, reading, social media (if you find you can really connect and feel good from it), taking steps for a new hobby or business.

Don’t worry if you miss a day, give it some time, and remember that you are so worth this.

3 | Together or alone?

Think about if you want to do this alone.

If you value time with just yourself, then consider that when planning your time.

Or, do you want to have more social and community time?

Consider who you want to spend these wellness moments with (alone or together) when thinking about how to schedule your pockets of time.

4 | Move it off the chore list.

Sometimes when we think of wellness, we think of it as just another thing to do on our chore list, which can make us resentful.

Think about wellness as a gift to ourselves and as  an essential way that we take care of ourselves.

If it does feel like a chore, find ways to infuse joy.

(If you hate running, then don’t run!)

Find ways to make your wellness work for you so that it can be a priority in your life.

5 | Schedule a wellness day

Maybe once a month, even for part of a day, find a way to schedule a wellness day.

It doesn’t have to be a trip to the spa.

Maybe it’s going to a bookstore, or meeting a friend for coffee or tea and taking a walk.

This is guilt-free time when you’re investing in yourself that will allow you to be a better version of yourself.

6 | Tell the people around you what you need.

This can be an amazing way to find more time.

Tell the people around you what you need, how they can help, and really honor the time they give you.

7 | Acknowledge the resistance, and do it anyway.

It’s hard to put something new into our routine when we’re already feeling overwhelmed.

When you’re feeling that resistance, do it anyways.

“Consistency doesn’t mean perfect, it just means doing it more often than you don’t”.

8 | Become aware of the feedback loop.

When you do these wellness things, notice how it feels.

When you create the space and time for wellness, you’ll start to see a difference in your life.

Use the feedback loop as motivation the next time things are hard.

9 | The rule of 3.

Every morning I set three wellness goals around meals, movement, and mindset.

I put three rubber bands on one wrist, and when I do one of the three goals throughout the day I move one of the rubber bands to the other wrist.

Then, at the end of the day I can reflect on what I focused on that day and reevaluate my priorities.

Think about using this concept to reflect on how you integrate wellness into your daily life.


Listen now!



This week’s episode is about how to shift your mindset so that you can find the time for wellness. You can have all the tips and strategies, but if you’re not able to shift your mindset about how you’re thinking about wellness and health those strategies will get you nowhere. Learn how to implement both mindset and strategy into your wellness routine. #feelgoodeffect #wellnesspodcast #mindset



SHOW THE FEEL GOOD EFFECT LOVE

If you loved today’s episode be sure to leave a rating and review on Apple Podcasts so we can keep bringing you more content like this! Share the show on Instagram, tagging @realfoodwholelife so we can connect and I can highlight you on my feed.

  1. Share it via FacebookInstagramPinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

61 The Secret to Finding Time for Exercise with Robin Long, The Balanced Life

Feel Good Effect PodcastPaige ReohrComment

Today’s guest, Robin Long is the founder of The Balanced Life + The Balanced Life Sisterhood. This episode of the Feel Good Effect dives into how to find time for exercise, talks about what balance means to Robin, a discusses a time when she felt like she didn't fit in and how she leveraged that into her business today, and gets real about the pelvic floor and ab separation.

Listen to this Feel Good Effect podcast episode: an interview with The Balanced Life founder, Robin Long, on the secret to finding time for exercise. #balance #wellness #selfcare #selflove #bodylove #thebalancedlife #feelgoodeffect #gentleisthenewperfect

The Secret to Finding Time for Exercise with Robin Long, The Balanced Life

Read on for more from Robin, and to listen to this episode of the Feel Good Effect podcast about how to find time for exercise and why it’s so important for avoiding burnout, and why we should speak up when we think differently than the people around us.

Scroll down to listen


Show Notes

Today’s guest is with Robin Long from The Balanced Life.

If you’re struggling with finding the time to exercise, or are just looking for a way to make it more enjoyable and sustainable, this episode is for you.

Robin is a certified pilates instructor and the creator of The Balanced Life, a website dedicated to helping women love their bodies.

The website has quick and effective pilates and barre workouts that can be done from home or on the road.

Robin is passionate about helping people transform their relationship with exercise and healthy living by choosing grace over guilt and finding a balance that feels like freedom.

When she’s not filming pilates workouts, Robin can be found chasing her 5 year old, 3 year old, and newborn twins.

Robin is really living the truth of finding a balance in motherhood and wellness.

This conversation covers how to find time and create space for exercise, what balance means to Robin, and a time when she felt like she didn't fit in and how she leveraged that into her business today.

We also get tactical about the pelvic floor and ab separation (which affect SO many people), and we get real about a struggle we are both facing right now.

This episode is brought to you by our Wellness Personality Guide-- so check that out on the Real Food Whole Life.

On The Balanced Life Sisterhood:

Robin has found that even though body-love and body-acceptance have become trendy, there is still a lot of messaging behind it that she struggles with.

She keeps in mind that her videos are watched in family homes and a lot of kids hear her message, so she wants to make sure that kids learn about health for the right reasons.

Robin started as a traditional pilates instructor teaching in-person classes, but quickly found that she wasn’t fitting in with the fitness industry.

People came to her for a flat tummy and toned body, but she found that what people really needed was to connect with their bodies and benefit from that healing power.

They would come in for the fitness, but they couldn’t understand why they felt so good after class: it was the mind-body connection.

She decided to start taking her message and perspective online.

She started by selling her workout videos to clients and family, and now her business is entirely online, The Balanced Life Sisterhood.

This is a community of women looking for a healthy, balanced relationship with health and wellness.

There is a focus on how we are living (on and off the mat), how we are talking to ourselves, and how we are being an example to others.

The Sisterhood is a lifestyle approach rooted in pilates.

On feeling “wrong”:

“Am I wrong, or am I in the wrong place?”

It is so valuable to have something different to offer or different to say-- someone else out there needs to hear it differently, too.

Robin used to teach in a high-end fitness center in the Bay-area with lots of money and high-achieving trainers and clients.

There was this drive to be very visually fit; she didn’t feel like she could connect with anyone.

But her classes were full with months-long waitlists.

Robin was doing something totally different: she wasn’t talking about looking good or losing weight.

She was helping people feel good in a different way that really resonated with people.

If you’re feeling like you have something different to say or offer, there are people out there that need to hear that.

You’ll stand out and find those people if you’re not afraid to share your message and your truth.

People want to see the real journey, not the airbrushed journey we sometimes want to put out there.

On talking about body positivity without talking about our bodies:

By calling attention to body positivity, we are still talking about how our bodies look.

The body positive movement is incredible, but is there a way to have the conversation without being so hyper-focused on how we look from the outside?

Even by sharing acceptance and body love or #fitspo (fitness inspiration), attention is still being called to how our bodies look.

As women in the health/fitness industry, Robyn and Robin know how to make that viral post, whether it be posting a curvy body or stretch marks.

But they want to be truthful with their communities and thoughtfully share their messages.

On grace over guilt:

Grace over guilt is a more gentle and self-compassionate approach to wellness.

Robin noticed that she often used to make decisions based on guilt: she would go to the gym because she felt guilty for eating a certain way.

That punishment mindset creates a negative relationship with exercise.

It was a cycle of guilt: punishing herself with exercise, rewarding herself with food, punishing herself for eating that rewarded food with exercise, etc.

And it sounds pretty extreme, but if you dig a little deeper you might notice that a lot of our relationships with exercise and food are bathed in guilt.

It’s an unhappy way to live.

“Instead of wasting time and mental energy feeling guilty for what you did yesterday, just extend some grace to yourself… and pick back up today”.

Robyn has found in her research that one of the number one factors in sustainable, long-term change is self-compassion: the ability to be with yourself when you don’t live up to your expectations, and not confusing perfection with consistency.

On finding the time for self-care + exercise:

It’s not easy-- it takes work and attention.

If you’re busy, self-care and exercise are often going to be the first things to go.

But, there is real burnout that can happen.

“Your body will no longer support you if you do not take time to take care of yourself”.

Robin sees it in so many women that come to her, and she emphasizes getting rid of the all-or-nothing mentality.

To combat that, Robin provides short, effective workouts that can fit into most busy schedules (even in 10 minutes!).

She incorporates a baby-steps approach to breaking the association that exercise always has to be an hour or has to result in lots of sweating.

If you haven’t been doing anything physical in a while, it can be really hard to get started and ignore negative self-talk.

When you first start, you have to give yourself room to be where you are.

Remember: If it’s hard, you’re getting stronger.

Finding a community of authentic people can really help, too.

When you’re in a community, like the Sisterhood, you’ll see that other people are struggling too.

The Balanced Life Sisterhood has a group of 55+ as well, who are focused on Robin’s message of mind-body wellness and non-vanity motivations.

On pilates, the pelvic floor and ab separation:

Pilates provides a way to build a functional strong core.

A common misconception is that your core is just your abs.

All the ab muscles are a part of your core, but so is the pelvic floor.’

Some of the things pilates addresses are two neglected parts of your core:

1| Pelvic floor: related to both people who have and have not had a baby!

It’s a muscles just like any other muscle, and it should be considered anytime you’re thinking about going back to exercising.

2 | Ab separation: a separation down the middle of your abs from childbirth.

After having a baby, it is so important to check for this before jumping back into exercise.

If this isn’t addressed, there won’t be any progress.

On what her life looks life now:

Robin just had twins and is totally embracing postpartum life.

She’s finding her new balance, easing back into work and working out, and figuring out what it looks like to have 2 kids and 2 babies.

It’s about finding little ways to work wellness and fitness into her current season, remembering that this isn't forever.

“Life moves in seasons”

Check The Balanced Life for an upcoming pilates challenge in mid-October!

Robin on what it means to be healthy:

“What it means to be healthy is to feel good in my body, and to be at peace mentally and physically.. It’s not a size or shape of my body, it’s more feeling peaceful and feeling good in my body”.


Listen Now!



Listen to this Feel Good Effect podcast episode: an interview with The Balanced Life founder, Robin Long, on the secret to finding time for exercise. #balance #wellness #selfcare #selflove #bodylove #thebalancedlife #feelgoodeffect #gentleisthenewperfect


Guest Information

Robin Long is a certified Pilates instructor and creator of The Balanced Life, a website dedicated to helping women love their bodies.

The Balanced Life provides quick, yet effective, online Pilates & barre workouts that can be done from home or on the road and serves tens of thousands of women all over the world.

Robin is passionate about helping women transform their relationship with exercise and healthy living by choosing “grace over guilt” and finding a balance that feels like FREEDOM.

When Robin's not filming Pilates workouts on the beach, she can be found chasing her 5-year-old daughter and 3-year-old son, snuggling her newborn twins, relaxing on the beach, and seeking out the best almond milk latte in town.

Instagram: @thebalancedlife

Website: The Balanced Life



SHOW THE FEEL GOOD EFFECT LOVE

If you loved today’s episode be sure to leave a rating and review on Apple Podcasts so we can keep bringing you more content like this! Share the show on Instagram, tagging @realfoodwholelife so we can connect and I can highlight you on my feed.

  1. Share it via FacebookInstagramPinterest, or Twitter

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60 My 5-Minute Morning: The Secret to Starting Your Day Refreshed, Revived & Ready to Thrive

Feel Good Effect PodcastPaige ReohrComment

Read on to learn about how to implement a 5 Minute Morning, how it might help you, and to listen to this episode of the Feel Good Effect podcast about starting your day refreshed, revived, and ready to thrive.

Listen to this episode of the Feel Good Effect podcast about starting your day refreshed, revived, and ready to thrive. Learn about how to implement a 5 Minute Morning and how it might help you. #feelgoodeffect #podcast #wellness #morning #simplifiedmorning #simplifiedselfcare #selfcare

My 5-Minute Morning: The Secret to Starting Your Day Refreshed, Revived & Ready to Thrive

In this episode of the Feel Good Effect Podcast, I am going to share with you my 5 minute morning.  

This is how I start everyday, and it’s the exact process that I share with my clients.

You’ll learn 5 steps to making this routine work in your life and the “why” behind it.

Scroll down to listen.


Show Notes

Today I am going to share with you my 5 minute morning.

This is how I start everyday, and it’s the exact process that I share with my clients

In this episode, you’ll learn 5 steps to making this routine work in your life and the “why” behind it.

On the Real Food Whole Life Simplified Reset:

There is a new program kicking off on October 1st!

The Real Food Whole Life Simplified Reset.

After so many requests, I finally created a program to help with real food + simplified meal planning.

This program includes: recipes, weekly meal planning, grocery lists, + support from me and a community from our exclusive facebook group membership.

There is also a bonus Simplified Reset 5 Minute Morning Journal, which includes prompts to help set up for success + daily journal pages.

The deadline to sign up is September 30!

(Otherwise you’ll have to wait until January)

The recipes included are brand new (not even on the blog), gluten-free, dairy-free, and incredibly simple.

On the 5 Minute Morning:

The 5 Minute Morning is about creating space to connect with yourself, refill your cup, and focus on what really matters.

It’s to help you start your day refreshed, revived, and ready for what’s next.

Here’s a simple truth: taking time out for self care is not about bubble baths or spa days.

It’s about carving out a few minutes to cultivate what matters most, tune in, take care, and set yourself up for success.

It’s about letting go of the guilt, getting into gentle, and creating space for wellness.

There have a been a couple times in my life where I really had to reset and focus on wellness.

I realized that there is more to wellness than working out and restricting my diet, because at the end of the day, I was still exhausted and felt depleted.

What I did was implement what is now my 5 Minute Morning.

It gave me space and time, first thing in the morning, to ground down, connect with myself, and focus on what was really going on.

Think about your day: many of us are rushing from thing to thing, with little space for stillness.

That was what I needed, stillness, so I made space for it.

Stillness allowed me the space to connect and reflecting on the choices I was making: “is this the life I want to build?”.

“Don’t build a castle that you don’t want to live in…

I realized that all of this striving, and pushing and obsessiveness about exercise and eating was maybe getting me results in how my body looked, but it wasn’t the castle I wanted to live in; it’s not the life I wanted to have”

For long term wellness, we need to make sure we are coming from a place of nurturing and sustainability.

This 5 Minute Morning is about creating a little time and space when you start your day to:

1 | Be still enough to connect with what’s going on.

2 | Refill your cup so you have something to give today.

My mornings as a mama are not calm (and I only have one kid..), plus, add in a long commute, and my started in this stress, automatic fight-or-flight loop.

During this time, I would find myself later in the day seeking comfort in sugars and caffeine.

What it comes down to is asking: how can we address how to start our day so there is less mess later on?

By creating that space in the morning, I got some perspective on what I was reaching for to solve the problems in the immediate, and how that was actually causing me more challenges throughout the day.

On the 5 Steps for the 5 Minute Morning:

This 5 Minute Morning is not about a quick fix.

This is about ditching the all-or-nothing mindset about self-care, and about letting go of the idea of having an extra hour.

5 minutes is realistic.

With that, you’re really able to give yourself a sustainable practice.

It’s not about adding time, it’s about having consistency.

1 |  Know you’re why.

For a true reset, you need to be connecting with a sense of purpose.

That clarity is what will help you come back and reset if you feel yourself getting off track.

The Real Food Whole Life Simplified Reset includes guided reflection prompts for this step.

You can do this on your own too, think about:

Why do you want to start your day with a 5 minute morning?

Why is it important it carve out this time and space?

Why is it important to fill your cup?

My why’s: 1. being still enough to connect with what’s going on, 2. having sustained energy through the day, 3. so I can show up and do my best work.

2 | Feel, Focus on, and Let go.

This step is for locking in on your “why”.

For that day, think about:

How do I want to feel?

What do I want to focus on?

What do I want to let go?

Focus inward, making it about how you want to feel.

Over time, these questions will work their way into your daily life, too.

3 | Create a 5 Minute Morning Menu.

Create a menu to give yourself a jumping off point.

What do you want to do during these 5 minutes?

(Something as simple as focusing on breathing or sipping coffee in peace, or even something like meditation or journaling).

4 | Embracing the Real Food Whole Life Mindset: understanding where you’re stuck and how to fix it.

“Mindset matters when it comes to wellness”.

If you haven’t taken the Wellness Personality Quiz yet, head over to the blog to learn where you might get stuck and how to fix it.

Ways we get stuck:

i. Perfectionism in all or nothing thinking

ii. Comparison and inconsistency

iii. Guilt and overwhelm

How to get through it:

i. Remember:

“Good enough is good enough and done is better than perfect”

ii. Focus on what works for you and stick with it.

iii. Self-care isn’t selfish. Take it one day at a time.

5 | Daily Journaling and Practice Making it Happen.

Use journaling as a way to see your consistency.

What to include: the date, what your ritual is, what you want to feel, focus on + let go of for the day.

It also helps to connect with a community (or even just one friend) so you know that there are other people doing it with you.



Listen now!



Listen to this episode of the Feel Good Effect podcast about starting your day refreshed, revived, and ready to thrive. Learn about how to implement a 5 Minute Morning and how it might help you. #feelgoodeffect #podcast #wellness #morning #simplifiedmorning #simplifiedselfcare #selfcare



Show the Feel Good Effect Love

If you loved today’s episode be sure to leave a rating and review on Apple Podcasts so we can keep bringing you more content like this! Share the show on Instagram, tagging @realfoodwholelife so we can connect and I can highlight you on my feed.

  1. Share it via FacebookInstagramPinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

59 How to Overcome the Hustle When You're Feeling Stretched Too Thin, with Jessica Turner

Feel Good Effect PodcastPaige ReohrComment

Jessica Turner is a working mother who wants you to know that even when you’re overwhelmed by your to-do’s and caring for your family, you can find pockets of time throughout your day, evaluate what is satisfying for you, and make more space for self-care.

Read on for more from Jessica, and to listen to her interview on the Feel Good Effect Podcast.

How to Overcome the Hustle When You're Stretched Too Thin. Listen to this episode of The Feel Good Effect Podcast, an interview with Jessica Turner on how to overcome the hustle when you're feeling stretched too thin and how to integrate self-care into even the busiest working mother's life. #thefeelgoodeffect #podcast #gentleisthenewperfect #selfcare #workingmoms

How to Overcome the Hustle When You're Feeling Stretched Too Thin, with Jessica Turner

Read on for more from Jessica, and to listen to this episode of the Feel Good Effect podcast about how to find time for what satisfies you and why it’s so important to take care of yourself.

Instagram: @realfoodwholelife

Join our Facebook Group

Scroll down to listen.


Show Notes

On what led Jessica to writing her new book, “Stretched too Thin”:

Jessica works full time, with 3 kids, and a lifestyle blog.

She values space for talking to working moms, which is reflected in her book’s subtitle: “How Working Moms can Lose the Guilt, Work Smarter, and Thrive”

Three years ago, Jessica’s other book, “The Fringe Hours: Making Time for You”, was released.

This book featured the idea of finding pockets of time in our daily lives that are often wasted or missed.

It just made sense to move next onto working motherhood.

For this idea, Jessica surveyed 2,000 working moms, asking about their struggles.

She found that there were a lot of similar struggles working moms were having, including: home management, time for marriage, work boundaries,  time for self care, parenting well, etc.

With that in mind, Jessica piloted an incredibly successful online course that led her to continue researching the subject.

With all this success in the field, she was asked why she wasn’t writing full time.

Her thought was that it made sense to write about what she was experiencing: working a full time job, being a mom, and writing this book.

There is an overly glorified idea that working for yourself, means less stress, but there are a new set of issues that come with not being in an office.

On “The Fringe Hours”:

When discussing her research findings with others, Jessica found that it was eye opening for women to hear that on average, we wait about 45-60 min a day.

On top of that, the number one thing women reported wanting to do more of, if they had more free time, was to read.

And it’s so easy to read while waiting!

It’s a great example to bring to women, and one of the first steps to fixing this discrepancy is time tracking for a full week.

Track how long it takes to complete all of your tasks and activities throughout the day and recognize where there are pockets of time, when there are things you can say no to, or times you can block out in advance to make room for self-care.

Self care is so important!

And women tend to think that it's selfish to make room for that time, but consider how you model that to your kids.

On defining ‘balance’:

“It’s not about balance, it’s about satisfaction”

It's not about balancing your life, rather, it's about how satisfied you are with those different areas of your life.

Instead of thinking about categorizing by work + everything else, think about improving the different areas in your life that you are unsatisfied with.

On taking inventory:

If you’re feeling stretched too thin, step one to a resolution is time tracking.

Figure out where you are draining time, what is satisfying, what isn’t satisfying and you want to change, and what work and home look like.

In her survey, Jessica found that 80% of those moms felt like managing their home was a struggle.

Instead of stressing about home management as a whole, think about it and break it down: what part of home management is the struggle? What needs to change?

Use time tracking to figure out exactly how much time is being spent in the subcategories of home management, such as grocery shopping, cleaning up, etc.

From readers so far, people have really resonated with the idea that you don't have to be the perfect mom.

They came away from the book with the mindset that they are the perfect mom for themselves.

Each chapter ends with a space for reflection to tell your own story.

It's important to recognize that this is a personal journey that is different for everyone.

It's overwhelming trying to be a perfect mom, the tactics Jessica writes about help combat that mindset.

On the mental load:

Mental load describes the idea of noticing the silent tasks that need to be done, that no one else seems to notice.

Once you notice it’s added stress, you can actually change it and ask for help.

Speak up!

And acknowledge how much goes on in a day, giving yourself that credit, without comparing yourself to others.

“I want each of us to speak truth to ourselves, rather than lies that nobody has actually told us how we should live”

It’s so easy to look at someone else’s life and think that they’ve got it all together, asking “well why can't I have it together like this?” but you also have to ask, “does it make me happy, in the same way that it makes them?”

“Trade comparison for celebration”

On core values:

Being able to celebrate what others are doing, while having compassion for yourself is driven by your values.

It’s easy to say, “these are my values”, but when you look at what someone spends their time on, you have some insight into what they actually value.

If you notice that what you spend your time on doesn't align with your values, its time for something to change.

On defining what you need to do versus want to do:

Flip the narrative!

What do you really need to do versus what is nice to do

What are you saying yes to that you really should be saying “no” to?

If it's not a heck yes, it’s a no.

Try saying “no” just once, and notice how good it feels to have that extra time to do something that really satisfies you.

It might disappoint other people, but sometimes saying “no” is protecting your boundaries.

Its okay to say “no” if its not going to work for you: hold your ground.

On self-care:

Is guilt keeping you from practicing self care?

“You are going to be the best version of yourself if you take care of yourself”.

There will always be a choice to take care of what you need now, or to wait until it’s more convenient.

And self-care doesn’t have to mean manicures and bubble baths, rather, it can be eating healthy and actually going to the doctor when you need to instead of putting it off.

We take care of everyone else, but would you let someone you care about suffer until they decided it was more convenient?

Do what you need to do to thrive!

On the book:

Here are the major takeaways from Jessica’s book for working moms: how to work and parent guilt-free, establishing boundaries with work, home management, investing in your marriage and other relationships in your life, making time for self-care, and feelings that come with being stretched too thin.

One big take away from Jessica after writing the book:

“You are a great mom”.

Women tend to feel like they are failing because they are stretched too thin.

Working moms are strong + brave, and they are doing a great job.

Yes, there are areas for improvement, but that doesn’t change the fact that you are already a great mom.

Jessica, on what it really means to be healthy:

“I think it really is important that you are cognizant of all of your needs and that you're taking care of yourself. I think that if you are able to invest in yourself, you are going to be the healthiest, happiest person you can be”.

If you loved today’s episode be sure to leave a rating and review on Apple Podcasts so we can keep bringing you more content like this! Share the show on Instagram, tagging @realfoodwholelife so that we can connect and I can highlight listeners on my feed.


Listen now!



How to Overcome the Hustle When You're Stretched Too Thin. Listen to this episode of The Feel Good Effect Podcast, an interview with Jessica Turner on how to overcome the hustle when you're feeling stretched too thin and how to integrate self-care into even the busiest working mother's life. #thefeelgoodeffect #podcast #gentleisthenewperfect #selfcare #workingmoms

Resources

Take the Quiz! Wellness Personality Quiz.

Catch up on past Feel Good Effect Podcast episodes here.

Jessica’s website www.themomcreative.com

Grab a copy of Jessica’s new book: Stretched Too Thin


Guest Information

Jessica N. Turner is the author of Stretched Too Thin and The Fringe Hours. She is also an award-winning marketing executive and the founder of the popular lifestyle blog The Mom Creative (www.themomcreative.com). Additionally, she is a writer for the Today Parenting Team and DaySpring's (in)courage, an advocate for World Vision, a regular speaker at events nationwide. She and her husband, Matthew live with their three children in Nashville, Tennessee.

Jessica’s website, www.themomcreative.com

Instagram: @jessicanturner

Facebook: The Mom Creative

Twitter: @JessicaNTurner



Show the Feel Good Effect Love

  1. Share it via FacebookInstagramPinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

58 How to Get Back on Track After You've Let Wellness Slip

Feel Good Effect PodcastPaige ReohrComment

Read on to learn about how to get back on track after you've let your wellness routine slip, and to listen to this episode of the Feel Good Effect podcast about getting unstuck.

The Feel Good Effect Podcast, episode 58: how to get back on track after you've let wellness slip. In today’s episode we’re breaking down the 5 steps to getting back on track when you’ve gotten away from wellness.  We discuss what to add to your wellness routine and the science behind how taking baby steps and finding a tribe can help you achieve wellness.   Read the interview or listen on the Feel Good Effect Podcast. #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving

How to Get Back on Track After You've Let Wellness Slip

In today’s episode we’re breaking down the 5 steps to getting back on track when you’ve gotten away from wellness.

We discuss what to add to your wellness routine and the science behind how taking baby steps and finding a tribe can help you achieve wellness.

Listen Now



Show Notes

Today, I am going to share the habits, tactics, and mindset shifts you need to know to get back on track when you’ve let your wellness routine slip.

We all have days, weekends, and nights when we lose track of our routine.

This episode will teach you how to ease back into your wellness routine.

This episode is brought to you by my new free resource guide, Simplified Guide to Meal Prep and Planning.

Check out my guide on how to simplify and create easy minimalism around food.

Be sure to share a screenshot if you’re listening on social media, and tag @realfoodwholelife so I can connect with you!

I recently was asked a question on Instagram: “how do I get back on track when I’ve let my wellness routine slip?" 

I could spend so much time answering this question!

I’ve had my own rough patches, especially after college and after having my daughter, so I really resonated with this struggle.

Even now, I find myself letting things slip from time to time, and I just need to reset and start fresh.

Through my own trial and error and my coaching experience, I’ve come up with a set of strategies, habits, and mindset hacks to smooth out the process of getting back into that lost routine.

Lately, on my website and Instagram, I’ve been talking a lot about letting go of “all or nothing” thinking.

Our brains are actually wired for this type of thinking, and when we add in external messages about how we should be, it’s easy to give into this “all or nothing” thinking.

This mentality will only keep you stuck.

There are two types of reasons you may have let your wellness routine slip:

First, are long term reasons, including reasons such as kids, job, school, relationship change, illness, or caring giving.

In these moments, it’s so important to recognize that it’s normal for wellness to slip.  

“It’s not a matter of beating yourself up and saying ‘what is wrong with me, why can't I do it all?’, it's about having so much compassion and saying ‘this is a really difficult time- how can I be in this space? How can I be in this experience?’ and find ways back to wellness”

The other time things can slip are short term reasons like vacations, holidays, or drinking.

These short term slips tend to be compounding, in that while you might get caught up in a shame spiral, you also might feel physically  badly.

Here are 5 ways to get back on track:

1 | Baby steps.

Start small and build momentum.

There is a ton of research about building momentum by starting small.

When you feel yourself slipping, ask yourself: “what are the baby steps here?”

And acknowledge that baby steps count!

You’re building a runway and working up to something big.

2 | Add.

When we talk about wellness, we tend to think about all the things we shouldn’t do.

Instead, I like to flip the script and think about what we can add, instead of taking away.

Here are the 5 things you should add:

a. More real food: anything with 5 ingredients or less in its most whole form.

Listen to my interview with Sarah Adler, on how to thrive with real food, and definitely check out my Simplified Guide to Meal Prep and Planning for more tips and ideas.

b. More veggies: think about adding veggies to whatever you’re already eating, or eating them as a snack.

c. More water: dehydration affects cravings, sleep, and focus, and it’s so simple to add into your routine.

Have a glass of water by your bed for right when you wake up, on your desk, or in your car-- where it’ll remind you to drink up.

Even think about using a straw to make it that much easier! 

d. More rest: lack of sleep impacts our wellness choices.

Start by just going to bed a little earlier, reminding yourself that it’s a huge step that will affect your whole life.

e. More mindfulness: micro mindfulness is about being in the moment.  

When it comes to wellness, we tend to spend time thinking about where we have messed up in the past and where we want to be in the future.

“All of that past or future thinking takes us out of this moment… and this moment right now, this is everything... because the past doesn't exist anymore, it’s over, it's done, and the future hasn't happened yet”

Listen to my interview with Kait Hurley about how to be more present with meditation for the rest of us.

3 | Don’t let perfect be the enemy of consistency.

Separate consistency from perfection.

When you think about consistency in wellness, do you think about it in terms of perfection and getting it all right, all the time?

Or do you think of it in terms of just doing something more than you don’t do it?

4 | Find your tribe.

Community matters in health and wellness.

Find a tribe, a group that may or may not be family, and lean on them for support.

If you don’t have anyone in your immediate circle, look outside for community.

Search on social media for groups, because there are a ton out there!

Once you’ve found them, explain to your tribe what you’re wellness routine is to make sure you get the support you need.

5 | Gentle is the new perfect.

a. Actively forgive yourself for the slip.

Take a moment and remember a time when you slipped in your wellness routine.

What feelings do you feel towards yourself?

Imagine what it would feel like to forgive yourself.

b. Know the research.

If you’re skeptical, know that this is actually research based.

Showing yourself compassion and forgiveness are highly related to success.

c. Acknowledge that wellness slips are human. 

There is no ideal human that is perfect and makes no mistakes.

It’s okay for you to make mistakes, too!

d. Show yourself as much kindness as you’d show someone else in your situation.

If you go back to that memory of when you slipped in your wellness routine, think about if it were someone else: what would you say to them?

“Don’t let perfect be the enemy of consistency. What you do most of the time matters so much more than what you do only some of the time”


The Feel Good Effect Podcast, episode 58: how to get back on track after you've let wellness slip. In today’s episode we’re breaking down the 5 steps to getting back on track when you’ve gotten away from wellness.  We discuss what to add to your wellness routine and the science behind how taking baby steps and finding a tribe can help you achieve wellness.   Read the interview or listen on the Feel Good Effect Podcast. #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving



SHOW THE FEEL GOOD EFFECT LOVE

If you loved today’s episode be sure to leave a rating and review on Apple Podcasts so we can keep bringing you more content like this! Share the show on Instagram, tagging @realfoodwholelife so we can connect and I can highlight you on my feed.

  1. Share it via FacebookInstagramPinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

57 How to Thrive with Real Food (& Ditch the Calorie Struggle for Good) with Sarah Adler

Feel Good Effect PodcastPaige ReohrComment

Sarah Adler is an entrepreneur and real food expert, who wants you to know that you can benefit from a real food diet with patience and careful attention.

Read on for more from Sarah, and to listen to this episode of the Feel Good Effect podcast about why real food is better than a pre-planned diet, and why it's so important to have a good relationship with food.

An interview with Sarah Adler from Simply Real Health why real food is better than a pre-planned diet, how to ditch the calorie struggle and why it's so important to have a good relationship with food. Read the interview or listen on the Feel Good Effect Podcast.   #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving

How to Thrive with Real Food (and Ditch the Calorie Struggle for Good)

In this week's episode we chat with Sarah Adler, founder of Simply Real Health, about why real food works for everyone and how to have a good relationship with food. She walks us through how to know your body and how to make the shift.

Listen Now!



Show Notes

On how food being “good” or “bad” has changed for her:

Being in the food industry comes from a story, this is Sarah’s:

As a child she was obsessed with healthy eating, growing up in a healthy home where healthy eating was talked about frequently and positively.  

She became obsessed with it as she went into middle and high school, reading nutrition textbooks and diet books for fun, working out all the time; she was actively trying to be healthy but had no stop button.

In her reading, however, she found that there are endless things to learn about health and wellness, many of which conflict with each other.

She tested out various diets, and as she got older, found herself becoming anxious about going out or to social events where her “healthy foods” might be scarce.

“It never turned into an eating disorder, but it was a very disordered way of looking at food.”

In college, Sarah’s healthy eating became motivated by body image, too.

After finding herself on a trip to Italy, she noticed that although her “healthy snacks” weren’t as accessible abroad, the Italian women she observed were really present, happy, and fully engaged with the people they were with.  

She noticed that they were calm around their food, even though it wasn’t the healthy eating she was used to.

There was no worry about what workout would need to follow, no picking at the meal, no punishing themselves.

This was Sarah’s turning point:

“Everything that I had learned up until that point, everything that I had been pouring over and learning over these books and theories and diets… that I realized that none of that mattered if you didn’t have a good relationship to food as well”.

This turning point led to a changed relationship to food; she began asking herself:

Is it a real food?

Is it one ingredient?

Is it something that has existed for thousands of years?

If so, then it’s real food and my body can deal with it better.

Sarah went from viewing healthy food as diet food to healthy food being real food.

On a relationship with food:

Healthy eating is not always about focusing on the what to eat (eat this, don’t eat that), but the healthy relationship with food (joy, micro mindfulness).

Food is so much a part of our daily lives, culture, and celebration.

We tend to learn about foods in “yes foods” and “no foods”, “eat this” but “don’t eat that”, try this fad“, etc.

But the way food is so integrated into our lives, something will always come up (events, celebrations, gatherings…)

“Trying to live healthy… on a diet is black and white, but real life is the land of grey”

Our relationship to food tends to have a cycle of extremes:

When we diet and feel really good, we might feel like it’s okay to indulge a little.  

When we indulge too much and start to slack, we begin to feel badly and start to diet again.

What to do: find a middle ground that allows you to feel good and enjoy meaningful things.

How to do it: get rid of clutter!  Declutter by asking yourself…

  1. What do you get the most enjoyment from?

  2. What do you not care about?

On what’s “right” and real food:

Many have expressed feeling overwhelmed by all the diet options to integrate into healthy eating, struggling to find what’s “right” among all the conflicting information available.

Real food is about finding what works for your body.

Making the shift to real food:

  1. Be physically stable: transition to real food. Look for minimal, quality ingredients that you recognize. Swap + upgrade.

  2. Know how you feel: experiment with foods, be intentional and shut off autopilot. Everyone is different-- figure out what works for you.

Real food is better all around; make it your first step, versus adopting a restrictive diet.

Intentionally integrate real food for a lifestyle change, even though it might take more thought, awareness, and self-connection than a pre-planned diet.

Invest the time.

It’s not just about the food- there are mental, emotional, and spiritual aspects to living a healthy life.

When it comes to indulgences, ask yourself: does it really bring me joy or am I indulging simply because it’s there?

When it comes to real food, think 5-ingredients or less.

If there are too many more than 5 ingredients, or ingredients you don’t understand, make a swap for something else.

What doesn’t matter: the nutrition label- calories, fiber, sugar, etc. (unless you have health restrictions to consider)

What does matter: are these foods my body will know how to process and use?

Be aware of what you eat and how it makes you feel, and then, move into eating what brings you joy and what makes you feel good.

Consider what you’re eating and when you’re eating it; notice how the combination affects you.

This transition takes time- expect to give yourself a week before seeing results.

Note: “Transitioning to real food and a real food lifestyle and a sustainable lifestyle is not the quick fix... it is taking a little more time on purpose because the changes that are happening are hopefully going to be ones that stick with you for a really long time”

On finding what works for you:

Be aware that everyone has individual differences.

Diet trends may be a good fit for some people, but just because it worked for someone else (think instagram influencers), it doesn’t necessarily mean it will be as effective for another person.

Sarah’s experience on finding what worked for her: she cut out gluten entirely and after three months noticed significant results.

“Our bodies are always tending towards health… they will tell us when things are off”.

She noticed that her body reacted negatively to gluten and integrated a gluten-free diet into her life.

However, she is still aware of what is naturally gluten-free real food versus what is gluten-free and heavily processed with a list of ingredients.

Test and experiment what works for you to understand it.  

Be a good partner to your body.

Sarah’s advice: learn about what real food is and what it’s not, develop a filter to tell what is real food, learn the intricate details of it.

Find Sarah’s resources below.

What’s next: cookbook two is in the works

**If you love Real Food Whole Life, you’ll love Simply Real Health

On what it really means to be healthy:

“Being healthy means in-tune with yourself, of who you are, of who you want to be, of how you thrive best, of the things that you want to create in your life.

I think that it requires being grounded and calm and really present in who you are and what you’re doing”

An interview with Sarah Adler from Simply Real Health why real food is better than a pre-planned diet, how to ditch the calorie struggle and why it's so important to have a good relationship with food. Read the interview or listen on the Feel Good Effect Podcast.   #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving

Resources

Take the Quiz! Wellness Personality Quiz

Catch up on past Feel Good Effect Podcast episodes here.

10 Easy Ways to Eat Real Food Every Day

More on Sarah's blog

Simply Real Cookbook

Check out Sarah's Food Academy to learn more about real food.


Guest Information

Sarah Adler is a lady-boss entrepreneur of Simply Real Health: a healthy lifestyle company, food blog, cookbook and brand on a serious mission to help busy people live healthier and more inspired lives, made simple.

Simple as in—philosophy (real food), recipes (all with 5 ingredients or less, 10-15 minutes or less) and easy (totally doable in real life). All with the mission of helping people creating better relationships to food, an #antidiet life that lasts, and a more joyful, fulfilling life because of it.

Website: www.simplyrealhealth.com

Instagram: @simplyrealhealth



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56 The 5 Biggest Wellness Mistakes You’re Making (and How to Fix Them)

Feel Good Effect PodcastPaige ReohrComment

Read on for the 5 biggest wellness mistakes you’re making, and to listen to this episode of the Feel Good Effect podcast to learn about how to fix them.

Find out the 5 biggest wellness mistakes you’re making, and to listen to this episode of the Feel Good Effect podcast to learn about how to fix them. #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving

5 Biggest Wellness Mistakes You’re Making (and How to Fix Them)

In this week's episode of the Feel Good Effect Podcast we talk about the 5 biggest wellness mistakes you’re making and how to fix them.  

We discuss how balance, mindset shifts, simplifying food, and self-love can help you achieve overall wellness.

Listen now


Listen on Apple Podcasts


Show Notes

It’s a new season!

The Feel Good Effect took a break so I could incorporate some intentional rest and pause into both my life and business.

Listen to my last solo episode from season 2, Episode 54: 5 Things to do so You Can Actually Take a Break, to hear about how you can too.

There are some amazing interviews coming up this season with guests you’ll be excited to hear from, so make sure to subscribe and come back weekly to hear what they have to share!

This episode is brought to you by my new free resource guide, Simplified Guide to Meal Prep and Planning.

Check out the guide on how to simplify and create easy minimalism around food, and stay tuned for a challenge that I’ll post soon!

Be sure to share if you’re listening on social media, and tag @realfoodwholelife so I can connect with you!

The 5 Wellness Mistakes:

1 | Balancing the 3 M’s (Mindset, Movement, Meals)

The common mistake here is overemphasizing one or two of these and neglecting the remaining one(s).

Is there one area of wellness in your life that you really focus on, at the cost of other two?

Are you so focused on moving and exercising that you forget to eat well?

Or, as occurs so frequently, we get so amped up for wellness and lifestyle change that we forget about mindset.

For more depth on mindset, listen to the Feel Good Effect episode on Unpacking Mindset.

When it comes down to it, mindset describes our thought patterns and the way we think in four stages.

i. Information/Experience

ii. Thought Pattern

iii. Resulting Action/Habit

iv. Result

“The magic really happens when we balance mindset, movement and meals."

Consider Mindset, Movement, and Meals in your own life-- how are you balancing them?

2 | Getting Stuck in Old Thought Patterns

This is the most common mistake!

There are three personality types that face different challenges when it comes to thought patterns:

i. Dynamo: Perfectionism + All-Or-Nothing thinking

Being a Dynamo can be effective in other areas of life, but not so much in wellness.

What to do:

  • Actively let go of all-or-nothing.

  • Embrace the idea that something is better than nothing.

Hint: You might be a dynamo if you don’t like hearing me tell you to let go..

Like anything else in life, the only way to get better at letting go of a mindset we’ve become accustomed to is to practice.

ii. Seeker: Comparison + Task Switching

Seeker types worry about what are other people are doing, always looking for a better way and new trends, comparing themselves and others.

They get stuck in a cycle of trying and ditching, rather than sticking with and committing.

What to do:

  • Hit pause to get quiet.

  • From there, think about what works for you, versus what you think I should be doing, and stick with it.

  • Make a commitment rather than dropping for next trend

  • Unfollow and unsubscribe to focus and eliminate distracting input.

iii. Cultivator: Guilt + Worthiness

Cultivators tend to be challenged by guilt on spending time on self wellness.

What to do:

  • Momentum building: focusing on small steps.

“Small wins build momentum”

  • Oxygen mask: help yourself first.

“If you can’t breathe you can’t help anyone else.”

Find out which type you are with the Wellness Personality Quiz.

3 | “Have To” Movement Mentality

We tend to think exercise should be hard, something we have to do, and that we should be suffering or it doesn’t count.

Shift your movement mentality from have to→ movement for ease, joy and elevating experience.

Tip: do an audit- list all the ways you move and rate each one on a scale (1-10) of “Have to” to “Brings you joy”.

4 | Overcomplicating Food

The opposite of overcomplicating is simplifying.

Reduce decision fatigue: stop meal planning, instead, focus on meal mapping (meal types + the essential 6).

  • Meal Types: Bowl, Taco, Stir-fry, Pasta, Salad, Mason Jar Salad

  • Essential 6: Sauces, Protein, Cooked Veggies, Raw Veggies, Grains + Bases, Toppings + Extras.

Focus on the essentials and use meal types and the essential 6 to create a capsule, minimalist pantry.

This mindset will help streamline grocery shopping and meal mapping, simplifying food.

5 | Beating Yourself Up

There are so many messages about not getting enough.

But, being hard on yourself doesn’t help make long-term behavior changes.

Gentle is the new perfect.

“Show yourself the same kindness you might show to a friend, or somebody that you love”.


Find out the 5 biggest wellness mistakes you’re making, and to listen to this episode of the Feel Good Effect podcast to learn about how to fix them. #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving



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55 How to Discover Your Superpower with Karen Walrond

Feel Good Effect PodcastPaige ReohrComment

Karen Walrond is a consultant and coach, who uses courage, vulnerability, and positive psychology to help people bring purpose into their lives and businesses.

Read on for more from Karen, and to listen to this episode of the Feel Good Effect podcast about finding the beauty in being different.

How to Discover Your Superpower with expert guest, Karen Walrond

How to Discover Your Superpower with Karen Walrond

Have you ever felt different, like an outsider, or somehow like you didn’t fit in?

What if instead of thinking of these differences as a weakness you instead flipped the script and started thinking of them as your superpower?

That’s exactly what we’re talking on about on today’s episode: diving into how to discover your superpower and find beauty in the different, with expert guest Karen Walrond.

Let’s make it happen!

Listen Now!


 

Listen on Apple Podcasts

 

Show Notes

On what she does:

Karen is a leadership consultant, who helps people provide purpose in their work by identifying gifts and values to integrate into work-life and life-life.

Started out by doing what she was supposed to be doing, earning degrees in engineering and law.

“I was doing what I was supposed to do rather than what I was called to do… I decided that this couldn’t work”

Although she was successful and respected in her work, she wanted something different, and ended up leaving her law position without a set plan.

In search for the next step, she discusses how she had to dig deep, asking…

  1. What is it that I love to do?

  2. What are the things that bring me joy?

  3. What are the things that when I achieve them, I get a real sense of purpose?

  4. What are my values?

On making the decision to leave:

After catching a client in an ethical dilemma, Karen realized the effect of her values mixed with her work responsibilities affected her well-being negatively.

She had been blogging for 5 years, and knew photography, writing, and public speaking were her biggest strengths and passions.

Using her site as portfolio of what she could do, Karen found practice in speaking, writing, and shooting.

Through this process, she valued and found importance in…

  1. Being patient

  2. Being open to opportunities

  3. “Being loud about the things that were important to me”

The hardest part about the transition of trading her old life for one of uncertainty was not loss of income, but loss of identity.

She felt like with her identity as a woman of color and values, she was letting down the people who needed her to stay.

“Mine your past for what it has given you thus far, and see how you can use that into the future; I don’t think anything is wasted”

After leaving her job, Karen sat down and made a list of everything she loves to do, both related to work and life.

She remembers reviewing her list, point by point, asking, “why do I love these things?”, to find clues as to what’s there for her and where they might take her.

She also made a list of passions, including both passions of love and passions of anger, asking further, “where can these take me?”.

On creativity and vulnerability:

“It’s easier to endure vulnerability, than comparison”

Vulnerability: risk coupled with emotional exposure

Comparison: comparing your insides with somebody’s outsides

“Comparison will kill creativity… there is room in this world for all of us to do our art form… nobody does it with your voice, nobody does it with your experience, nobody does it with your insight.”

Keep falling forward.

On finding your superpower:

What makes us different makes us beautiful, from Karen’s book, The Beauty of Different: Observations of a Confident Misfit

We tend to be uncomfortable with standing out, yet we are captivated by the people who do.

Find purpose in your life with the things that make you different: these are your superpowers.

You cannot get farther without diversity of thought and diversity of experience.

Fitting in vs. Belonging, from Brené Brown’s, Braving the Wilderness: The Quest for True Belonging and the Courage to Stand Alone

Fitting in- forces you to fit a standard that holds you back

Belonging- understanding your self-worth and value, everyone else is worthy

On overnight success:

Yes, some people may become an overnight success.

But not a transformative success.

Hard work and practice at something purposeful will bring transformative success, although much of the behind-the-scenes may not be seen.

On leveling-up versus meeting expectations:

Something new takes time to get comfortable and routine with, but at some point we can get too comfortable and stop moving forward (or leveling-up).

Sometimes comfort is good, and leveling-up isn’t necessary.

Other times, in areas you feel like you just need more- don’t get comfortable.

Use that to progress.

On what it means to be healthy:

“I think being healthy is the same as being mindful and self-reflective… Being able to check in with yourself and give yourself a certain amount of grace and kindness”.

Karen’s morning intentions

  1. What can I do to feel healthy today?

  2. What can I do to feel purposeful today?

  3. What can I do to feel connected today?

How to Discover Your Superpower with expert guest, Karen Walrond

Resources

Take the Quiz! Wellness Personality Quiz

Catch up on past Feel Good Effect Podcast episodes here

More on Karen’s writing and books.

Karen’s TEDx Talk.


Guest Information

Karen Walrond, is a consultant and coach, with a focus on building meaningful business and leadership skills to change the world.

Using empirical, research-based principles of courage, vulnerability, authenticity and positive psychology, she helps executives, professionals & entrepreneurs infuse purpose in their lives and businesses.  

She’s a sought-after keynote and TEDx speaker, and has spoken around the United States and abroad to individuals and organizations on the topic of thriving, through leadership development, the magic of creativity, the valuing of cultural and racial diversity and inclusion, and the power of social media.  

Her bestselling book, The Beauty of Different, is a chronicle of observations that what makes us different makes us beautiful -- and may even be the source of our superpowers.

And finally, as an avid photographer and journaler, she uses creative exercises to help clients discover their own their gifts and superpowers, and how to use them in a way that allows them to thrive.

Website: chookooloonks.com

Instagram: @chookooloonks




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54 5 Things to Do So You Can Actually Take a Break

Feel Good Effect PodcastPaige ReohrComment
5 Things To Do So You Can Actually Take a Break!

5 Things to Do So You Can Actually Take a Break

When was the last time you truly took a break?

If you struggle with taking down time, then this episode is for you, because wellness is about so much more than green smoothies and the perfect exercise routine.

It’s also about tuning in, taking a break, and finding time for rest.

But taking a break? It’s not always so easy.

Today on the show we’re unpacking the importance of taking a break, and diving into 5 tactical mindset shifts you can use to put this practice into your life right now.

Let’s make it happen!

Listen Now


Resources

Take the Quiz! Wellness Personality Quiz

Website: realfoodwholelife.com

Instagram: @realfoodwholelife


5 Mindset Shifts for Taking a Break

1 | Ditch Guilt + Should

2 | Get out of FOMO

3 | Actually Take the Break

4 | Quality Over Quantity

5 | Think Sustainability


5 Things To Do So You Can Actually Take a Break!


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53 What You Really Need to Know About Mindfulness

Feel Good Effect PodcastPaige ReohrComment
Mindfulness tips and strategies for real life and the workplace with mindfulness expert, Dr. Leah Weiss.  An interview on the Feel Good Effect podcast.

What You Really Need to Know About Mindfulness

Practicing mindfulness has so many positive benefits, but it can seem challenging to fit into everyday life.

If mindfulness sounds daunting, boring, or like something you don’t have time for, then this episode is for you.

We are taking a deep dive into its many benefits, and how to practice mindfulness in real life with expert Dr. Leah Weiss.

Let’s make it happen!


Listen now!


Listen on Apple Podcasts




Guest Information

Leah Weiss, Ph.D. is a researcher, lecturer, consultant, and author.

She teaches Compassionate Leadership at the Stanford Graduate School of Business, where she created the perennially-waitlisted course "Leading with Mindfulness and Compassion."

She is a principal teacher and a founding faculty member of Stanford's “Compassion Cultivation Program,” conceived by the Dalai Lama.

Her first book, “How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind” (HarperWave) focuses on developing compassionate and soft skill-based leadership while also offering research-backed actionable steps towards finding purpose at work."

Website: leahweissphd.com

Instagram: @leahweissphd


Mindfulness tips and strategies for real life and the workplace with mindfulness expert, Dr. Leah Weiss.  An interview on the Feel Good Effect podcast.

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Subscribe on Apple Podcasts.

This post contains affiliate links.

52 How to Create a Morning Routine in Less Time with More Impact

Feel Good Effect PodcastRobyn DownsComment
How to Create a Morning Routine in Less Time with More Impact

How to Create a Morning Routine in Less Time with More Impact

Morning routines: you know that creating a streamlined and simple routine can make a huge difference in your day.

But who has the time?

Today on the Feel Good Effect Podcast, we’re deconstructing the exact steps to create a morning routine in less time, and with more impact.

And don’t worry, this isn’t about some perfect ideal that works for someone else.

This is about creating a routine that works for YOU. Let’s make it happen!


Listen now!


Listen on Apple Podcasts


10 Steps to Create a Simple, Impactful Morning Routine

1 | Intentionality: Know Your Why

2 | Know Your Personality

3 | Go on a Decision Diet

4 | Set a Time + Skip the Snooze

5 | Limit Consumption

6 | Micro Mindfulness

7 | Balance: Sleep & Season

8 | Balance: Partner, Travel, Weekends

9 | Should vs. Good

10 | Gentle is the New Perfect


Resources

Take the Quiz! Wellness Personality Quiz

Episode 15: The Four Tendencies

Episode 37: How to Go on a Decision Diet

Instagram: @realfoodwholelife


Sponsor

Thank you to Knix for sponsoring this episode! Knix is on a mission to help women be more comfortable in our own skin. They’re on a mission to help women be more comfortable in our own skin. Find out more here and use the code FEELGOODKNIX for 15% off your first purchase.


How to Create a Morning Routine in Less Time with More Impact


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51 How to Quit Your Day Job & Find More Purpose + Fulfillment with Cathy Heller

Feel Good Effect PodcastRobyn DownsComment
how to quit your day job and find more purpose and fulfillment

How to Quit Your Day Job & Find More Purpose + Fulfillment with Cathy Heller

If you’re feeling stuck--either in your day job or in your day-to-day life, this episode is for you.

Cathy Heller, host of the wildly popular podcast, Don’t Keep Your Day Job, is walking us through capitalizing on your unique qualities, finding your superpower, and accessing greater fulfillment and purpose in life.

Let’s dive in!

Listen to the Podcast!



Resources

Take the Wellness Personality Quiz


Guest Information

Each week on Don’t Keep Your Day Job, host Cathy Heller interviews someone truly inspiring who’s created a life they love through figuring out how to be truly themselves and use their zone of genius to make the world better.

You’ve got so much to contribute and Cathy is here to help you do it.

Website: don’tkeepyourdayjob.com

Instagram: @cathyheller

Podcast: Don’t Keep Your Day Job


Sponsor

Thank you to Knix for sponsoring this episode! Knix is on a mission to help women be more comfortable in our own skin.

They’re on a mission to help women be more comfortable in our own skin. Find out more here and use the code FEELGOODKNIX for 15% off your first purchase.


how to quit your day job and find more purpose and fulfillment


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  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

 

This post contains affiliate links.

50 The Secret to Self-Care in Real Life: 20 Ideas Beyond Baths & Massages

Feel Good Effect PodcastRobyn Downs2 Comments
Looking for the secret to self-care in real life? This episode is packed with ideas that go well beyond bubble baths, massages, and journaling.

The Secret to Self-Care in Real Life: 20 Ideas Beyond Baths & Massages

Looking for the secret to self-care in real life?

This episode for the Feel Good Effect podcast is packed with ideas that go well beyond bubble baths, massages, and journaling.

Listen Now!


Listen on Apple Podcasts


Resources

Self-care is trending right now, and for good reason.

Because if self-care means intentionally taking care of yourself: mind, body, soul, then absolutely, let’s start a self-care revolution!

The problem?

All the self-care lists out there seem to be packed with ideas that frankly seem unrealistic.

Because as much as I love a good bubble bath + hour-long message, this working mama--who’s balancing entrepreneurship, family, life responsibilities, and taking care of herself--well, let’s just say there aren’t a lot of bubble baths happening around here.

Here’s the truth about self-care: It’s simply about all the small ways you tune in, listen to your body, and take small steps to take care of yourself.

It’s about flipping the script from what you should be doing, to focusing instead on what feels really good.

So how to make it happen in real life?

In this episode we dive into 10 self-care ideas beyond bubble baths, massages, and journaling


29 Real Life Self-Care Ideas Beyond Bubbles Baths & Massages

Read on for the full list . . . 


More Resources

Take the Quiz! Wellness Personality Quiz

Instagram: @realfoodwholelife


Sponsor

Thank you to Knix for sponsoring this episode! Knix is on a mission to help women be more comfortable in our own skin. They’re on a mission to help women be more comfortable in our own skin. Find out more here and use the code FEELGOODKNIX for 15% off your first purchase.


Looking for the secret to self-care in real life? This episode is packed with ideas that go well beyond bubble baths, massages, and journaling.


Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

This post contains affiliate links.

49 How to Find Perfection in Imperfection + Kintsugi Wellness with Candice Kumai

Feel Good Effect PodcastRobyn Downs2 Comments
How to Find Perfection in Imperfection + Kintsugi Wellness With Expert Candice Kumai

How to Find Perfection in Imperfection + Kintsugi Wellness with Candice Kumai

Candice Kumai, the golden girl of wellness, is sharing takeaways from her new book, Kintsugi Wellness: The Japanese Art of Nourishing Mind, Body, and Spirit .

We’re diving into how to find perfection in imperfection, the Japanese art of golden repair, the philosophy of wabi-sabi, and the real story of her wellness career pivot.

Listen now!




Guest Information

Candice Kumai is an internationally-renowned wellness writer, chef & content creator, described by ELLE magazine as “The Golden Girl of the Wellness World.”

She is the author of the new book, Kintsugi Wellness: The Japanese Art of Nourishing Mind, Body, and Spirit

Candice contributes to numerous, national wellness & lifestyle publications including ELLE, Cosmopolitan, Bon Appétit, Shape, Yoga Journal, Men’s Journal, Wall Street Journal, Well+Good, Pop Sugar, Girlboss and Byrdie.

A Top Chef alumna, Candice has appeared as a regular judge on Iron Chef America & Beat Bobby Flay.

Website: candicekumai.com

Instagram: @candicekumai


Sponsor

Thank you to Knix for sponsoring this episode! Knix is on a mission to help women be more comfortable in our own skin.

They’re on a mission to help women be more comfortable in our own skin. Find out more here and use the code FEELGOODKNIX for 15% off your first purchase.


How to Find Perfection in Imperfection + Kintsugi Wellness With Expert Candice Kumai


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  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

This post contains affiliate links.

48 Unpacking Mindset: What Mindset Is, What It’s Not & 5 Ways to Shift It

Feel Good Effect PodcastRobyn Downs2 Comments
Unpacking Mindset- What Mindset is, What it's Not, and How to Shift it

Unpacking Mindset: What Mindset Is, What It’s Not & How 5 Ways to Shift It

In the never-ending search for wellness solutions, we’ve forgotten something monumental: mindset.

In this must-listen episode, we’ll unpack mindset: what it is, what it’s not, and 5 keys ways to shift it.

Because mindset matters when it comes to change, growth, and busting out of old patterns that have you feeling stuck. Let’s dive in!

Listen Now!


Listen on Apple Podcasts


Resources

Take the Quiz! Wellness Personality Quiz

Mindset: The New Psychology of Success by Carol Dweck

Carol Dweck's Mindset TED Talk

Instagram: @realfoodwholelife


5 Ways to Begin Shifting Mindset 

1 | Know that mindset matters, and that you are not the problem. Consider that you may just have some thought patterns that aren’t serving you

2 | Know what mindset is not: not the thought, not controlling the thought, not choosing an emotion or feeling, not manifesting. Mindset is simply a different tool in the toolbox.

3 | Shine the light: Bring awareness + start noticing thought patterns.

4 | Start thinking about the thought pattern feedback loop: how they affect mood, how you act, the decisions you make, and the results you get.

5 | Open the door to the possibility of changing those engrained patterns, which will change how you process information, and eventually change your brain.


Unpacking Mindset- What Mindset is, What it's Not, and How to Shift it


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47 How to Live a Resilient Life with Dr. Rick Hanson

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How to Live a Resilient Life with Dr. Rick Hanson

How to Live a Resilient Life with Dr. Rick Hanson

If want to live a more resilient life, to grow an unshakable core of calm, strength, and happiness, then this episode is for you.

Using his trademark blend of neuroscience, mindfulness, and positive psychology, Dr. Rick Hanson--psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author--is unpacking true resilience, and sharing how you can begin to cultivate it through simple daily practices.

Listen Now!


Listen on Apple Podcasts



Guest Information

Rick Hanson, Ph.D., is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author.

His books are available in 26 languages and include Resilient, Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture.

He edits the Wise Brain Bulletin and has numerous audio programs.

A summa cum laude graduate of UCLA and founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he’s been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide.



How to Live a Resilient Life with Dr. Rick Hanson


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46 How to find a Middle Ground Between Self-Acceptance and Self-Improvement

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How to Find Middle Ground Between Self-Acceptance and Self-Improvement

How to Find a Middle Ground Between Self-Acceptance and Self-Improvement

Ever feel like you’re kind of over self-improvement?

Or that you’re not doing a good enough job at self-acceptance?

I’ve been getting this question a lot lately, so today we’re unpacking self-improvement, self-acceptance and how to navigate the two approaches.

Listen Now!



How to Find Middle Ground Between Self-Acceptance and Self-Improvement


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45 Rethinking Healthy Skin: How to Restore the Skin Biome + Glow from the Inside Out with Jasmina Aganovic

Feel Good Effect PodcastRobyn Downs2 Comments
Rethinking Healthy Skin- How to Restore the Skin Biome and Glow from the Inside Out

Rethinking Healthy Skin: How to Restore the Skin Biome + Glow from the Inside Out with Jasmina Aganovic

If you want better skin from the inside out, this episode is for you!

Our guest is Jasmina Aganovic, President of Mother Dirt, a line of biome-friendly personal care products focused on restoring and maintaining the balance of the skin biome.

We’re unpacking the skin biome, and how balancing your bacterial ecosystem may be the key to better skin.

This episode is all about cutting-edge science and radiant natural beauty, so let’s make it happen!

Listen Now!


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Ingredients that don't pass the Biome-Friendly test:

(1) Alcohol and ethanol 

(2) Strong surfactants like: SLS (Sodium Lauryl Sulfate) &  SDS (Sodium Hydroxide) - these are the most common. A bit less common but still come up regularly are quaternary ammonium surfactants, such as quaternium-15 and benzalkonium (try saying that 10 times fast!)

(3) Broadly all preservatives are not biome-friendly. Afterall preservatives are in formulas to kill bacteria. Some common examples here are phenoxyethanol, parabens, and sodium benzoate.

(4) Anti-microbial essential oils (thyme, eucalyptus, peppermint, tea tree). Essential oils are potent in general. Those with antimicrobial activity are especially powerful. These should be used sparsely, and for specific areas (not everywhere all the time). 

For more information about how we test for impact on the skin microbiome, please visit biomefriendly.com


Guest Information

Jasmina Aganovic is the President of Mother Dirt, a line of biome-friendly personal care products focused on restoring and maintaining the balance of the skin biome.

The technology is based off research from AOBiome Therapeutics, a biotech company focused on transforming human health through products that restore Ammonia-Oxidizing Bacteria (AOB), which current hygiene practices have stripped from the modern microbiome.

She is a cosmetics and consumer goods entrepreneur who received her degree in chemical and biological engineering from MIT. H

er career path combined her technical background with roles at consumer brands like LVMH, Fresh, and Living Proof.

Website: motherdirt.com

Instagram: @motherdirt



Rethinking Healthy Skin- How to Restore the Skin Biome and Glow from the Inside Out

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