Are you tired of feeling stuck in a cycle of fatigue, weight gain, and brain fog? Do you feel like you're wading through a sea of generic health advice that doesn't get to the root of your issues? You're not alone, and you've come to the right place.
I'm Natalie, a seasoned health coach, functional nutritionist, and personal trainer specializing in women's health. I also have Hashimoto's and PCOS. Through evidence based nutrition and lifestyle, I've helped countless women reclaim their energy, shed unwanted pounds, and reverse symptoms of Hashimoto's and PCOS. In this podcast I'm sharing how.
164 I Sticking to the plan with Karin Nordin PhD
Todays episode is a special interview with Karin Nordin of Body Brain Alliance.
We're chatting mindset, strategy and support when it comes to implementing change with Hashimoto's.
Motivation, inspiration and drive can be a challenge when you're dealing with a chronic invisible illness.
Today we're sharing real, evidence based strategy to help you stick with your goals and achieve them.
Learn more about Karin and Body Brain Alliance at:
Follow her on IG @kardinnordinphd
Body Brain Alliance @bodybrainalliance
Learn more about The Hashimoto's Roadmap 2.0!
Follow me on IG @nataliebrookeguevara
163 I Behind the scenes: What it looks like to struggle.
Today I am opening up and sharing a vulnerable episode.
I'm breaking down areas where I struggle.
I went back and forth as to whether or not this would be valuable, and I'd love to hear from you if it was!
Learn more about me and my coaching opportunities at www.updogwellnessnessandfitness.com
Follow me on IG @NatalieBrookeGuevara
162 I Building Body Confidence and Self-Image: A Personal Journey
In this episode, I'll share some personal stories and insights from my own journey towards body confidence.
We'll also explore three game-changing strategies that have transformed the way I view and feel about my body.
Personal Stories: The Rocky Start
My journey towards body confidence began with a challenging period in my life.
Becoming a mother at a young age and being in an unhealthy relationship triggered negative thoughts about my body.
These experiences led to disordered eating habits and an unhealthy obsession with exercise.
Seeking Help and Healing
Recognizing the need for help was a turning point in my journey.
I sought therapy and guidance from coaches to address my mindset and body image.
It's crucial to understand that healing is a gradual process that takes time and effort.
Strategy 1: Styling the Body
One of the pivotal strategies that improved my body confidence was finding inspiration from mid-sized fashion influencers on Instagram.
These individuals had bodies more similar to mine and taught me how to style myself in ways that made me feel comfortable and confident.
Strategy 2: Embracing Comfort
Comfort plays a vital role in feeling confident in your body.
I pay close attention to how my body feels during different hormonal phases and choose clothing that aligns with my comfort.
Establishing a morning routine, even a simple one like makeup application, can significantly impact self-esteem.
Strategy 3: Strength Training
Strength training isn't just about physical strength; it's about mental and emotional strength too.
Challenging my body with weightlifting and resistance exercises has improved my physical well-being and bolstered my self-confidence.
If you're new to strength training, don't worry; you can start with shorter workouts and gradually progress.
The Power of Feeling Good
Feeling good in your body can lead to positive changes in your health behaviors.
It's important to understand that you don't have to love your body all the time; body neutrality is a valid and empowering state.
Focus on feeling good, as it can act as a catalyst for change.
Body Autonomy and Final Thoughts
Your body, your choices – it's crucial to have the autonomy to make decisions about your body based on your desires and goals.
There's no one-size-fits-all approach to body confidence, and open and honest conversations about it are essential.
Your journey is unique and beautiful in its own way.
Mentioned in the show: Episode 156, Training Strong Women
Learn more about me an coaching opportunities:
Follow me on IG: NatalieBrookeGuevara
Free Facebook Community
161 I 30 Days of Small into Big Change
In this podcast episode, I share my personal insights and experiences related to making positive changes in various aspects of life, including health, nutrition, and fitness. I emphasize the importance of approaching these changes in a sustainable and manageable way, rather than falling into the trap of all-or-nothing thinking.
I discuss my approach to setting goals and why I advocate for breaking them down into 90-day intervals, highlighting the benefits of reflection and adjustment during this process. I address the common mistake of not allowing oneself to reflect on what's working and what's not, which often leads to an all-or-nothing mindset prevalent in diet culture and the wellness industry.
I then delve into a 30-day challenge I've undertaken to give myself direction and focus. This challenge involves dedicating 15 minutes per day to a continuing education course, with the rule that missing a day means starting over. I explain how this challenge, despite its simplicity, has taught me valuable lessons about consistency, commitment, and the importance of not falling into the trap of an all-or-nothing mindset.
Throughout the episode, I stress the idea that failure should be viewed as feedback rather than a reflection of one's identity. I share personal anecdotes and encourage listeners to adopt a more balanced and sustainable approach to self-improvement.
The episode offers insights and lessons that can be applied not only to health and fitness but also to various aspects of life, making it a valuable resource for anyone looking to create positive change with a more compassionate and adaptable mindset.
Learn more about me and coaching opportunities: www.udogwellnessandfitness.com
Follow me on IG: @nataliebrookeguevara
160 I The Role of Supplements in Autoimmunity
In this weeks episode I'm sharing some common mistakes made when choosing supplements to support your Hashimoto's and hypothyroidism.
What to look for, when to supplement, and my own protocol.
Learn more about Natalie and coaching opportunities: www.updogwellnessandfitness.com
Follow me on IG: NatalieBrookeGuevara
159 I Coaching Self-Compassion and Accountability
This week is a powerhouse of an episode.
Listen into a coaching session help in our free community: The Hashimoto's Lifestyle Roadmap
We talk about consistency, compassion, accountability and how to get unstuck.
Tune in a let me know what you think!
As always, reach out on IG @nataliebrookeguevara
Learn more about me and coaching opportunities: www.updogwellnessandfitness.com
I love the honesty. Not a quick fix bandaid, it’s real tips for real results. Thank you for this and I’m super excited to get to work using this knowledge.
This podcast will get you going
Natalie is very knowledgeable and loves to share it with us and the world. I love listening to here episodes. They motivate me to do better, get out of my head and learn more. Your going to want to keep this podcast on your top and never miss an episode.
Breathe of Fresh Air in the Wellness World
Really helpful podcast and enjoyable to listen to with practical takeaways that are realistic to our busy lives as women. Natalie really cares about her clients, and spreading positive messages about wellness, giving enlightening tips to be healthy, and most importantly puts focus on how to be strong instead of just trying to achieve a specific body image.