Simple Steps for the Whole You Simple Steps

The Window of Tolerance: How to Increase Your Ability to Handle Change and Challenge, How to Thrive in Everyday Life, and How Daily Habits will Increase Your Window of Tolerance
Today, Michelle interviews LaFaye Tapper, LMHC. Lafaye brings over four decades of experience as an ordained pastor and licensed mental health therapist to her practice in Everett, WA. Originally from Baton Rouge, Louisiana, LaFaye relocated to the Northwest with her husband over two decades ago, where they faithfully served together in ministry for forty years, including fifteen years as pastors of View Ridge Community Church in Everett. LaFaye is deeply committed to supporting individuals, couples, and families in navigating life’s challenges while finding healing and growth. 
Lafaye shared this quote with us that we love: Every day of our lives we are on the verge of making those slight changes that would make all the difference. –Mignon McLaughlin
On this episode, you will learn:

What the Window of Tolerance is

How habits play a role in widening our Window of Tolerance

How the Window of Tolerance plays a role in our overall health and well-being.
“I am Aware” grounding exercise by Barb Myberger from the Myberger Institute.

As always, we offer 2 Simple Steps:

Choose a practice discussed today and try it out! Examples include: deep breaths, name it to claim it–identify an emotion, awareness activity using your senses, or a body scan.

Practice the Pause: when finding yourself outside of the Window of Tolerance, pause, and offer yourself compassion and curiosity. 


Stay tuned for our Summer Series on Mindfulness where you will be encouraged to practice more activities that will lead to a wider Window of Tolerance.
Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw


Here's an Amazon affiliate link (we receive commision) for the book mentioned, Try Softer by Aundi Kolber: Try Softer: https://amzn.to/3URqk1O



CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net 
Lisa’s Website: www.empoweringhealthcoach.com
FREE RESOURCES:

PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms

7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH


https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath

MEAL PLANNER TEMPLATE


https://breatheandbe.net/store/ols/products/meal-planner-template

DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker




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A Dream Come True: Lisa Published A Book, Grace-Filled Habits
You have been hearing us talk about the book, Grace Filled Habits: The Ripple Effects of Spiritual Growth. And, now it is HERE! Order it here: https://www.amazon.com/dp/B0D2HGWSM2/
Today, on the podcast, you will hear more of the story of how this book came to be. Lisa has had many challenges over her lifetime, but one thing has remained, she knew she would write a book…since the age of 8 years old! 
Learn:

The why behind this book

More of the how of becoming a first-time author

The story behind the cover art

Who this book is for


Simple Steps to Take Away With You Today: (These steps will help Lisa as a new author! You get to be a part of helping the success of this book!)

Purchase the book here: https://www.amazon.com/dp/B0D2HGWSM2/
To join the Private Coaching Community to go through the book fill out this form: https://forms.gle/LXX2GHsbwo3Tkty57
Leave a review on Amazon! 


Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net 
Lisa’s Website: www.empoweringhealthcoach.com
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template

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“It is good to grasp the one and not let go of the other. Whoever fears God will avoid all extremes.“

‭‭Ecclesiastes‬ ‭7‬:‭18‬ ‭NIV‬‬

In episodes #30 and #31, we discussed 2 different eating styles. Episode 30: https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000651902814 and Episode 31: https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000652618757

Lisa and Michelle know that health information can often seem to contradict itself. Eat more chocolate. Don’t eat chocolate! Coffee is good for you. Coffee is bad for your heart. Eat breakfast right when you wake up. Be sure to skip breakfast. Confused much? We feel that!

God is not a God of confusion or overwhelm, so what do we do? Well, we seek Him! We invite Him in to guide us and we slow down to listen to His guidance. 

Simple Steps to Implement Today:


Listen to episodes 30 and 31 (Links above)


Pause and reflect on where you are lacking freedom, or where are you hyper-focusing on one particular area?





Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement:

https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw

CONNECT WITH US HERE:

Michelle’s Website: www.breatheandbe.net 

Lisa’s Website: www.empoweringhealthcoach.com

FREE RESOURCES:

PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms

DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker

7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH

https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath

MEAL PLANNER TEMPLATE

https://breatheandbe.net/store/ols/products/meal-planner-template




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Only today on Amazon, get Lisa's book for just .99 cents on Amazon! This will help send a message to Amazon that this book is a best-seller and encourage sales and the message of her book reaching more people. The title is: Grace Filled Habits: The Ripple Effect of Spiritual Growth. Link for purchasing on the 19th: https://buff.ly/49SMnd7. You must make your purchase through the browser and not the Amazon app. Thank you so much for supporting me!

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In Episode 30 today, we discuss different types of fasting. Fasting, especially intermittent fasting, gets a lot of press these days. But, fasting is not new! Jesus fasted and many Bible heroes from the Old Testament fasted. After today’s episode, we think you will want to try fasting as well. Here are just a few benefits! 
Spiritual benefits:
Determining idols or cheap substitutes
Dependency on God
More clarity
Mental/Emotional benefits:
Decreased anxiety, less depression, better focus
Increased resilience

Simple Steps:

Consider a fast centered around the question, “What might be taking the place of God in my life?” Or what is standing in the way of going deeper with God? Pray and journal about this. 



Try it! A fast is considered a practice. Maybe you fast one meal! Maybe you fast from sugar or alcohol for 3 days! During the fast, meditate on your statement, “I want ______, more than I want ______.”



After listening to today’s episode, you will likely decide you want to try fasting! A great way to do that in community is to join Lisa’s 40-Day Sugar Fast group. Fill out this google form to get in on this goodness: https://forms.gle/fDXcU347mgWYXzFu6 Don’t wait, because this begins on April 22nd!


Resources mentioned in today’s episode: The Complete Guide to Fasting by Jason Fung and Fast Like a Girl by Mindy Pelz, the 21-Day Sugar Fast with Revelation Wellness, The 40-Day Sugar Fast by Wendy Speake.

Referenced: episode #7: Honoring Your Voice with Your Health (interview with Tina Rolfs for breast cancer awareness month).

Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net 
Lisa’s Website: www.empoweringhealthcoach.com
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template

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Send in a voice message: https://podcasters.spotify.com/pod/show/simple-steps3/message

Today, we have a special interview for you! Brittany Wilson is a Registered Dietitian Nutritionist and the owner of Revelation Nutrition. Brittany is a Revelation Wellness fitness instructor, like Lisa. She helps women frustrated by the temporary results and letdowns of dieting become more confident in their food choices and who God made them to be. Her Creator's Vessel Nutrition Program provides tangible steps to make Christ Centered Intuitive Eating a part of your everyday life so that you can eat with ease and feel good in your body. Her program is currently on SALE! Get it now at a huge discount: https://www.myrevnutrition.com/offers/y3SpCgFD/checkout

In our interview with Brittany, we find out:


What is intuitive eating?


How Brittany helps women become Intuitive eaters?


What does faith in Jesus have to do with intuitive eating?


And, what are simple steps YOU can take to start exploring intuitive eating?



You will want to follow Brittany on Instagram! She shares fun, informative posts: @brittanywilsonrdn And, her website: www.myrevnutrition.com

Brittany references Evelyn Tribole and Elyse Resch, authors The Intuitive Eating Book and Workbook. 

Remember to join our FACEBOOK GROUP  where you can find many resources and encouragement:

https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw

CONNECT WITH US HERE:

Michelle’s Website: www.breatheandbe.net 

Lisa’s Website: www.empoweringhealthcoach.com

FREE RESOURCES:

PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms

DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker

7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH

https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath

MEAL PLANNER TEMPLATE

https://breatheandbe.net/store/ols/products/meal-planner-template


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Send in a voice message: https://podcasters.spotify.com/pod/show/simple-steps3/message