The Air We Breathe: Finding Well-Being That Works for You Heather Sayers Lehman, MS, NBC-HWC, NASM-CPT, CSCS, CIEC, CWP

Hitting the road can feel liberating UNLESS you've got some tricky issues with food. 😰

For some, it can feel stressful, unpredictable, unsafe, and out of control.

For others, it can feel like leaving rules behind but still packing in the guilt.

Is it possible to travel without thinking much about food at all?

It absolutely is possible!

I talk about traveling with my previous relationship with food and so many rules.

Spoiler: it was not fun. 

After adopting Intuitive Eating and making changes with my relationship with food, travel has been easy peasy.

I feel bad for my former self AND my travel companions to feel the need to contend with so much restriction and fear.

Join me in this chat about creating a more positive narrative in your travels.

Together, we'll learn to enjoy every moment of our meals and deepen connections with our travel peeps.

It's good for the body and the soul! ✌🏼

…..


Don’t know how to start effectively journaling? 📖
Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/


Ready to improve your self-care game? 💕
Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/


Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️
Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/


Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼
Visit https://heathersayerslehman.com/work-with-me/ for more information.


Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼


Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅


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Sometimes, you find yourself the only one crying at brunch. 😭

Everyone else seems happy with their work, but you're answering calls, crying out of frustration, and being overwhelmed.

Not anymore!!!

Laura Zeyen joins me again today to discuss how setting work boundaries was an emotional game-changer for her.

She shares her experience of reclaiming personal space by establishing firm boundaries in her work and personal lives with family and friends.

We often carry the weight of work stress silently, allowing it to spill into our personal lives and relationships. 

We discuss everything from realizing where and when we need to implement boundaries to finding resources such as therapy, support from friends and families, and journaling to finally exercising the muscle of implementing and practicing boundaries.

By the end of the episode, I hope you can relate to Laura's journey and walk away with some tools to start working on boundaries in your life. 


…..


Don’t know how to start effectively journaling? 📖
Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/


Ready to improve your self-care game? 💕
Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/


Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️
Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/


Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼
Visit https://heathersayerslehman.com/work-with-me/ for more information.


Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼


Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅


Newsletter: https://heathersayerslehman.com/subscribe/


Instagram: https://www.instagram.com/heathersayerslehman/


LinkedIn: https://www.linkedin.com/in/heathersayerslehman

No. No, thank you. I’d love to but I can’t. Maybe next time. 👋

Today, I am talking all about building resilience and the power of saying "No."

Always saying yes is not a healthy choice. 

Sometimes, you need to say no because you don't have the time, you need to take care of yourself first, or you don't want to do the thing!

I will discuss how to quiet the self-talk voice in our heads telling us that saying no is the selfish thing to do, and that being selfish is all bad. 

By learning to silence this voice, you can find relief and peace in your decisions.

We will walk through weighing the "yes-to-stress ratio" and taking guilt out of that equation. 

Remember, your well-being should always be a part of this equation, and it's okay to prioritize yourself. 

Finally, we will end with how to be respectful with your no.

By the end, I hope that you have a clear understanding that any healthy habit that we start to adapt will take practice. 

It won't feel super comfy at the start, but starting to say "no" will inevitably benefit you and those around you. 
…..
Don’t know how to start effectively journaling? 📖
Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/


Ready to improve your self-care game? 💕
Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/


Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️
Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/


Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼
Visit https://heathersayerslehman.com/work-with-me/ for more information.


Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼


Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅


Newsletter: https://heathersayerslehman.com/subscribe/


Instagram: https://www.instagram.com/heathersayerslehman/


LinkedIn: https://www.linkedin.com/in/heathersayerslehman

Today’s topic is self-talk! Ohhhhh boy. 👀

Unfortunately, many voices tell us there are problems that we need to fix when things in our lives start to become out of our control.

It is usually impossible to completely ignore the voices in our heads. 😏

Instead, there is a way to hear it and create a strategy of coping with it. 

In this episode, I will walk you through my process for hearing out the voices and moving past what they are saying. 

Those steps are:
Hearing the voice and not normalizing what it is saying.Ask yourself what else is going on in your life that is potentially causing stress.What would I do if I needed to face what was happening in my life?What is a small step that I can take?By the end of this episode, my aim is for you to not only hear those voices, but to anticipate their messages and take proactive steps to show them that they hold no power over you. 
You are in control of your self-talk, and you can choose to let it empower you, not hinder you. 💪
…..


Don’t know how to start effectively journaling? 📖
Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/


Ready to improve your self-care game? 💕
Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/


Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️
Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/


Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼
Visit https://heathersayerslehman.com/work-with-me/ for more information.


Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼


Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅


Newsletter: https://heathersayerslehman.com/subscribe/Instagram: https://www.instagram.com/heathersayerslehman/LinkedIn: https://www.linkedin.com/in/heathersayerslehman

Today's topic is something I was guilty of in my past: the moralizing of healthy behaviors.

Whether you have moralized healthy behaviors before or had someone do this to you, this episode is for you!

Let's delve into the damaging belief that there are 'good' and 'bad' foods and that foods can only be placed into these two boxes. 

This oversimplification can lead to self-judgment when you eat 'bad' food or self-righteousness when you eat the 'good' foods, which is not a beneficial mindset.

This episode helps healthy habit moralizers ask themselves, "Am I trying to make myself feel better by looking down on this other person?"

We will discuss food affordability and access and how often these things impact the ability to eat certain foods or have certain lifestyles. 

My main takeaway from this episode is that moralizing creates shame, as seen in people of all ages. 

By the end of the episode, whether you are moralizing healthy behaviors or have someone in your life who is doing this, I have tools that you can implement into your life to steer away from moralizing and ideas for creating boundaries with those people in your life. 
.....
Don’t know how to start effectively journaling? 📖
Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/


Ready to improve your self-care game? 💕
Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/


Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️
Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/


Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼
Visit https://heathersayerslehman.com/work-with-me/ for more information.


Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼


Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅

Newsletter: https://heathersayerslehman.com/subscribe/

Instagram: https://www.instagram.com/heathersayerslehman/

LinkedIn: https://www.linkedin.com/in/heathersayerslehman

I got very personal today! 👀


I talked about how exercise was a key piece of the puzzle when I was recovering from PTSD and depression.


It solidified to me how important exercise was in my daily life.


Ok, back to my usual chipper podcast show notes!


Have you wanted to implement an exercise routine but are confused about where to begin?

You are in luck because today I am talking all about exercise routine!

Get ready to learn about the five essential components of a successful exercise routine: 
Affordability and accessibilityCompatibility with work and family commitmentsAdaptability to injuriesSustainabilityPersonal preference 
We all know that exercise has many benefits, such as regulating blood sugar, combating disease, boosting social life, reducing stress, improving self-esteem, increasing focus and concentration, and strengthening immunity. 

However, just knowing the benefits will not create a routine for yourself.

Remember, when building a routine, you must recognize that your needs are dynamic. 

They'll shift frequently, and adjusting your routine accordingly is essential to stay on track. 

By the end of the episode, you will better understand how to start and where to go to have a successful exercise routine!

…..


Don’t know how to start effectively journaling? 📖
Download your free 3D Journaling Guide here: https://heathersayerslehman.com/journal/


Ready to improve your self-care game? 💕
Download 3 Foundational Meta-Skills for Healthy Living that Lasts here: https://heathersayerslehman.com/meta-skills/


Trying to figure out if a program or activity will actually promote healthy behavior change? 🙋🏻‍♀️
Download Keys to Promoting Health Sustaining Behaviors here: https://overcomingu.com/white-paper/

Looking for a personal health coach, well-being speaker, or health education for employees? 🙌🏼
Visit https://heathersayerslehman.com/work-with-me/ for more information.

Need support overcoming emotional eating? Work through my guidebook, Don’t Eat It. DEAL With It! Second Edition: Your Guidebook on How to STOP Eating Your Emotions, to create a healthier relationship with food. ✍🏼

Follow below for consistent info on creating healthy habits without rules, obsession, or exhaustion: ✅
Newsletter: https://heathersayerslehman.com/subscribe/
Instagram: https://www.instagram.com/heathersayerslehman/
LinkedIn: https://www.linkedin.com/in/heathersayerslehman