Afleveringen
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about ProMix Protein Bars, available in whey and vegan options. Are these bars a healthy snack to keep on hand? Jenn walks us through the ingredients to see for ourselves. Tune in to see if this bar, a favorite of athletes and fitness pros, will be your favorite too. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
ProMix Nutrition - Website
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Have you shied away from lifting weights because you donât want to âbulk up?â Have you found a workout you like and keep doing it over and over? Are you intrigued or confused by fitness recommendations you see online? This episode will answer your questions and debunk fitness myths!
This week, Jenn welcomes Sarah Thomas, host of Burn Fat and Feast. Together, they dive into topics like belly fat, exercise, cardio fitness, weight lifting, and overall wellness, with Sarah busting common myths surrounding these areas. Sarah shares her story and the inspiration behind starting Burn Fat and Feast, explaining why weight training is essential and how lifting heavier weights can be beneficial. Plus, they discuss the importance of moving our bodies, even if it's just for a couple of minutes a day. Tune in to learn more about incorporating strength training into your day, why cardio is overrated for changing body composition, and more.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[3:45] Jenn shares what members are getting this week[5:32] Sarah shares her story of being an overweight child to an anorexic teen to being a healthy and happy adult[9:36] Cardio is for heart health[14:06] The importance of strength and resistance training[17:08] Why we should prioritize lifting heavier weights and repeating the same exercises[19:27] What progressive overload is, what it isnât and all about super setting[26:04] Why you can spot train muscle, but canât spot reduce fat[28:34] Sarah discusses menopause and belly fat [30:38] Balancing holiday eating with your wellness goals and how fitness âfitsâ[34:07] How do you stay fit during a time crunch?KEY TAKEAWAYS:
Walking is amazing for cardiovascular health. It is great for our heart health. We need it. That doesn't mean all of our workouts need to be straight cardio. You can have your heart rate elevated by weightlifting, which all women should be doing. Starting in your late twenties, you lose muscle mass at 1-2% per year, leading to a loss of 15-20% by your forties if you don't engage in regular strength training. This condition, known as sarcopenia, accelerates the aging process. Prioritizing building muscle helps maintain strength and mobility and supports healthier aging overall.For effective strength training, prioritize lifting weights that feel challenging by the last few reps or seconds of an exercise. Avoid sticking with outdated weight limits; choose weights that push your muscles to grow and stay strong over time.You can strengthen muscles through exercises like sit-ups, but you cannot spot reduce fat in specific areas like the belly. Fat loss happens throughout the body and is influenced by your overall metabolism and hormonal changes. To manage body composition effectively, focus on consistent movement, balanced nutrition, and prioritize stress management and sleep, particularly during perimenopause.QUOTES:
[6:17] âI won't say that I did everything right from there. I turned to over-exercising for many, many years. I would probably say over a decade of over-exercising after that. So, I've done everything wrong before doing anything right. Along the way, I wanted to know more about our bodies, what makes us work specifically as women, and how our bodies function.â - Sarah Thomas
[9:36] âCardio, in general, is great for our heart health. So we have, for some reason, turned cardio into âthis is what's going to change your body.â It was never researched or meant to change our body composition. We have somehow morphed it into something it wasn't created to do.â - Sarah Thomas
âAs we age, that intense cardio is registering to the body as a stressor, on top of all the stress we already have.â - Jenn Trepeck
[15:00] âI always say weightlifting is queen at this stage of your life. I mean, really! You know, I always say, we talk to perimenopausal women, but if you're in your twenties and your early thirties, pay attention, start doing it now. It is the best approach. I wish I had someone to tell me this in my late twenties and early thirties. So even if you're not here yet and you're listening. Do this now, do this now, because having muscle mass is what we need as we get older.â - Sarah Thomas
[34:56] âI would challenge you by saying, I bet you have five minutes after lunch to do something. I bet you could get up from your desk for five or 10 minutes and do something versus scrolling. Maybe you could still scroll social media and move your body. Maybe you can just get on the treadmill and keep doing that. But I would challenge you to say, if you have five minutes, if you have 10 minutes, you can still get up and move your body.â - Sarah Thomas
[35:19] âThere are a lot of magical things that can happen when you get up and move after you eat. So, 30 minutes to an hour after you eat, it gives that glucose spike when you eat something, somewhere to go. And so it will decrease that insulin response, which will level out, so I'm getting kind of sciencey, but it will level out the glucose response, which we don't want the big spikes.â - Sarah Thomas
[37:41] âIf you're like, I just don't have time, start there. Just get up two or three times throughout your day. Walk around, manage your stress and sleep well.â Sarah Thomas
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES:
Burn Fat and Feast - Website
Burn Fat and Feast - Instagram
Burn Fat and Feast - Facebook
Burn Fat and Feast - TikTok
Sarah Thomas - Pinterest
Sarah Thomas - LinkedIn
Burn Fat and Feast Podcast feat. Jenn Trepeck - Episode 128
BIO: Sarah Thomas
I am a personal trainer, fitness instructor, nutrition coach, business mentor, wife, mom of three, and the founder and CEO of Burn Fat and FEAST, a lifestyle program for women who feel stuck and frustrated with weight loss and overall well-being. Burn Fat and FEAST provides a proven, step-by-step system that educates and empowers women to finally shed excess weight, increase metabolism, and stop yo-yo dieting once and for all. At Burn Fat and FEAST, we teach women to live life to the fullest by focusing on progress over perfection!
I am passionate about teaching a positive mindset, food freedom, metabolic flexibility, hormone balance and fat loss to women in their 30s and beyond. I implement our BFF signature 3, 4, and 5 approaches for long-term, sustainable fat loss. This approach gives my clients results without feeling deprived or getting stuck in a plateau. Iâve been featured in TV and magazine publications such as Nashville's Talk of the Town, Franklin Lifestyle, The Tennessean, and Nashville Voyager, as well as on Podcasts and as a keynote speaker for national wellness and educational conferences across the country.
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about compounding consistency. A one percent effort each day can make a huge difference in a year when you are consistent. Jenn is providing some examples and reasons why compounding consistency is the ticket to changing your life. Tune in to learn how you can put in just a little effort each day and reap big rewards. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Have you tried every diet under the sun to lose weight or stop overeating, and end up at the bottom of the ice cream pint before you realize what happened? You havenât failed, our brains are literally wired this way. But we can rewire our brainâs âcircuitsâ with a simple method called, Emotional Brain Training.
This week, Jenn is joined by Dr. Laurel Mellin to discuss Emotional Brain Training (EBT) and how it works to manage your under or over eating. Dr. Laurel starts the episode by sharing her experience with obesity, and how she overcame it with her EBT technique. She explains the science behind our tendency to over or under eat, the science behind EBT, the 4 circuits of the brain, and how someone can use EBT to change their life. Dr. Laurel gives a great deep dive into how we can be in control of our food, body, love and protection circuits so that we can live a life filled with more joy! Tune in to learn more!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[2:57] Jenn shares what members are getting this week![5:45] Dr. Laurel shares her story about turning to food for comfort.[8:54] What are the chemicals in the body that drive over and under eating? [11:06] How do these chemicals work together in a state of stress?[17:19] Dr. Mellin discusses the three different stress responses and how we get stuck. [21:43] What is Emotional Brain Training (EBT) and where do we start?[27:11] How to rewire your eating habits. [29:18] What happens to the eight chemicals after EBT?[32:06] Why it can be hard to lose weight after you have healed your food circuit. [38:15] Dr. Mellin shares about the one year program people tend to stick to for rewiring their brain circuits. [40:05] What does the process look like throughout the year? [41:00] Dr. Mellin answers rapid-fire off topic questions.KEY TAKEAWAYS:
There are four circuits in our brain: the food circuit, love circuit, body circuit, and protection circuit. Each circuit plays an important role in our bodies and how they impact us is dependent on how they are âwiredâ.The circuits in our emotional brain are what can make or break our lives. They get encoded there through no fault of your own. If you want freedom, you must rewire these circuits. When you rewire your brain, you are more likely to experience, love, joy, and be able to face life head on.QUOTES:
[3:52] âWe have to stop focusing on the food. The food is the tail end of a fight or flight circuit thatâs spewing chemicals that make you want to eat. Turn off that circuit and those chemicals wonât arrive, but as long as youâre focusing yourself and evaluating yourself and punishing yourself for what you ate, youâre not going to have the intentional control in your brain to focus on rewiring that circuit so you get lasting freedom.â - Dr. Mellin
[14:59] âWhat happens is all eight of those chemicals collude to make it virtually impossible for you not to overeat, feel bad inside, and gain weight. Itâs all biochemical, and itâs all affected by one thing, the stress chemicals in your body.â - Dr. Mellin
[32:37] âI thought, Iâve got to go on a diet, and I said no, Iâm not going to. Iâm going to find my own natural weight. Iâm not going to judge my body no matter what size it is. Iâm going to eat when Iâm hungry, stop when Iâm dissatisfied, and use the EBT tool so I can do that. And what happened is food became a non-issue.â - Dr. Mellin
"You can rewire your brain for health, health in mind and in body." - Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES:
The EBT website for the program
Latest Book 1-2-3 JOY
EBT Facebook Group
Dr. Laurel Mellin's Instagram
Dr. Laurel Mellin's LinkedIn
BIO:
Dr. Mellin is a health psychologist, New York Times Bestselling author, and founder of emotional brain training, a neuroscientific program for rewiring the brain out of stress overload and into states of joy and optimal health. She developed EBT during her 40 years as a professor of medicine at the University of California, San Francisco. Dr. Mellin is the executive director of the Solution Foundation, which conducts EBT research and trains health professionals and coaches to deliver EBT in their practices and online.
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about temptation bundling. Have you heard of it? Youâve probably even done it before. Temptation bundling is when you find things or activities that you want to do and tasks that you donât necessarily want to do or have been putting off, and doing them together. Tune in to hear some of Jennâs examples and how you can use this strategy to get more things done, plus how it ties into your Halloween candy! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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How do we get ourselves to do the things we know to do? How do we make healthful actions a priority? This week's guest tells us the simple process. Better yet, he helps us make it easy too. Tune in to learn how to create new and lasting habits!
This week, Jenn is joined by author and speaker Andrew Jobling. The episode kicks off with Andrew talking about his journey restricting food while being a professional athlete, and how it led to a dark place in his health and life. He then shares how to create change through mindset, creating new neural pathways, and anchoring into your âwhyâ. He describes what T.E.A.R.S. is, and how the process can create lasting change. They end the episode talking about what elements to focus on each and every day to create a healthful life. Tune in for some great insight and tips!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[5:08] Jenn shares what members are getting this week![7:13] Andrew shares his story about restricting food, and ending up in a dark place. [12:47] Why did Andrew decide to write his first book?[14:48] How do we create change? [23:30] Andrew shares a practical application of step 1 of creating change. [25:21] Andrew explains part 2 of the change process. [30:30] What does T.E.A.R.S stand for? [33:22] Do you need to focus every day on the elements of being healthy?[42:28] Andrew answers rapid fire, off topic questions.KEY TAKEAWAYS:
There is no such thing as a quick fix, you have to do the work. Change is simple, but that doesnât mean itâs easy. The first thing you have to do when changing your habits is understand how you want to live, create a vision of life and identify why itâs important. You can change your results by changing your mental state. To change, pick one thing that you need to do differently, one thing thatâll have the greatest impact on your energy, on your health, on your self esteem. Do it every day consecutively for 63 days to create a neural pathway in your brain to create an unconscious habit.QUOTES:
[4:38] âWeâre told not to eat these foods because theyâre not good for us, yet the stress thatâs created by avoiding them can be far more damaging than actually indulging every now and then.â - Andrew Jobling
[9:37] âI became very interested in nutrition. I got very interested in learning about how to eat healthy and sustain it, how to eat to lose weight, how to eat not to get a result, not to get into an outfit, not for a quick fix, for an event or a moment of time, but for a lifetime. And it finally dawned on me that indulgence is part of that.â - Andrew Jobling
"There's 2 types of change: physical change and chemical change...Physical change is not permanent...Chemical change is something where once it's changed it will never ever ever ever go back...What we're changing in the human experience is not a physical thing; what we're changing is a mindset.â - Andrew Jobling
[31:48] âIf you can identify the negative thought and replace it with a positive one and reinforce and affirm that thought, then that will change your emotional state, your actions, your routines, and hence the results you start getting in life. Simple, not easy.â - Andrew Jobling
[42:01] âWell, let me just give you some perspective. There is no such thing as tomorrow. No oneâs ever lived in tomorrow because as soon as midnight strikes, guess where we are? Weâre back in today. There is no such thing as next week, there is no such thing as next year. Itâs an imaginary concept, no oneâs ever been there, the only place we ever have is now, is today. So if you donât start today, effectively what youâre saying is Iâm not starting.â - Andrew Jobling
RESOURCES:
Wellness Puzzle Podcast, Episode 207
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES:
Andrew Jobling's Facebook
Andrew Jobling's LinkedIn
Andrew Jobling's Instagram
Andrew Jobling's X
Andrew Jobling's YouTube
Andrew Jobling | Empowering you to live a life of joyful longevity
BIO:
Andrew Jobling played professional Australian Football for seven years at St Kilda Football Club. He is the best-selling author of eight published books, including his newest book T.E.A.R.S. of Joy. With over 30 years in speaking, leadership, mentoring, health and well-being, Andrew provides powerful mindset strategies to empower permanent positive change.
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about being ticklish. She is discussing the science behind being ticklish and why some people arenât ticklish at all! Tune in to learn why we can be ticklish at times and not others, plus why being ticklish has an evolutionary component! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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With so many items available at Costco, it can be tricky to determine what is a truly healthier option vs. what is just marketed as a good option. Jenn is here to help!
This week, Jenn is diving into all things Costco. She walks through a variety of items from meat, to refrigerated foods, frozen foods, and even some non food items. Jenn discusses the nutrition facts, how you can spruce up a meal using some Costco items for quick meals, and what she would stay away from. This is definitely an episode to listen to before you hit Costco for your next food haul! Tune in to learn what you should add to your cart!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[2:12] Jenn shares the recipes members are getting this week![5:34] What are some good meat options at Costco considering the type and price?[13:34] What is the quality of the food in the refrigerated sections? [17:09] Are there healthy noodle options available at Costo? [19:54] What are some good frozen food options? [26:29] Which snack options are good to buy at Costco? [34:01] Any good non-food items you should look out for?KEY TAKEAWAYS:
Costco meats are a great option for price and quality!Even if something is marked âhealthyâ make sure you check the ingredients and amount you are getting for the listed price.You always have the option to create meals that add in healthy options - for example Kevinâs mongolian beef with some organic veggies.QUOTES:
âWe know that in any store, the produce is going to be our best option...the organic berries at Costco are, hands down, the best prices I've seen anywhere...they actually have quite a bit of organic produce.â - Jenn Trepeck
[5:36] âSo they have organic ground meat. First of all, four pounds for $24.99 for organic ground beef is wild. I was curious, it doesnât say it on the package if they are grass fed, so I went to the internet, according to the internet it is grass fed. I think it is more challenging to find organic grass fed beef for that kind of price, which is why I thought it was notable. Actually, the same for the organic, boneless, skinless chicken breasts, they are $5.99 a pound.â - Jenn Trepeck
[9:37] âSome things at Costco are region or geography specific. So, not to say that everything we found here you'll find at your Costco, but you know, I think if they have them at any Costco, it's something you could even ask your Costco for.â Jenn Trepeck
[16:10] âI would say, add vegetables to this right. Round out your meal, itâs going to give you some of the fiber and I would add some quality fat in there also. You can make a meal in a few minutes for your family, but for something thatâs pre-packaged and one of these sauces, Iâve seen way worse.â - Jenn Trepeck about Kevinâs Chicken
"Anytime we are getting these frozen, or already prepared in some way, foods, they are adding these other things to it, that you're not getting if you bought ground chicken or the chicken breast. But, this is a healthier option compared to some of the other ones that you could pick.â - Jenn Trepeck
[36:34] âI live in the world of practicality vs. idea. You know, only eat green things, not that thatâs even an idea, but you know what, I think some people can make it feel like if you are choosing some of these pre made or prepared or frozen things that youâre failing, and I think thatâs 100% not the case.â - Jenn Trepeck
RESOURCES:
Find Your Nearest Costco
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Gatorade Protein Bars. These protein bars are marketed as all the rage amongst fitness professionals, but are they the best option for you? Tune in as Jenn walks through the nutrition facts and her likes and dislikes about this protein bar, so you can determine if itâs something you want in your pantry. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Do you feel stuck when things get too overwhelming? Do you wish there was a better way to navigate busyness or crazy schedules, especially when life throws you curveballs? Our guest today shares her CURVE method to help take the stress out of seemingly uncontrollable situations.
On this week's episode, Jenn is talking with time management coach Anna Dearmon Kornick. They discuss how a large percentage of our day is controlled by habits and routines, which serve us well until the unexpected issues arise. Whatâs the best way to handle emergencies and the curveballs of life? Anna breaks down her CURVE method that helps people navigate difficult situations faster and simpler so they can move forward. Whether you are a mom trying to survive with busy kid schedules and work, or someone who feels like they are constantly busy and out of time, this is a great listen to provide tools that can put your mind at ease. Tune in to learn more!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[2:21] Jenn shares what Salad with a Side of Fries members are getting this week![5:05] What did Anna learn while working for a Congressman and Lieutenant Governor? [12:47] How did Annaâs life shift after she decided to leave her role under the Congressman? [15:15] Why is Anna such a big fan of routines?[17:41] Whatâs Anna's take on busy and good busy?[20:27] How do routines and habits work together?[24:15] What is the CURVE method? [30:54] How can people navigate situations faster and simpler so they can move forward quicker? [33:47] How can we navigate schedules during the upcoming busy holiday season?[41:23] Anna shares her final thoughts about routines. [41:49] Rapid fire, off topic questions with Anna.KEY TAKEAWAYS:
Routines end up serving as the absolute foundation of your life that everything else builds upon. When busy times come up, and there are things happening outside of the norm, utilize CURVE (Control, Understand, Resources, Vital, Enlist) to help you navigate what you are coming up against.If you are constantly dealing with curve balls - look to see if they are truly external factors or if they are something that you are creating unknowingly. Sometimes curveballs can be avoided with the right routines in place.QUOTES:
[10:42] âSometimes, whenever you are so involved, ingrained, and you throw so much of yourself into your work, Iâm sure everybody maybe has experienced this at some point, you really start to lose pieces of yourself along the way. Especially when youâre in a crisis situation and you are there for someone who is in the worst experience that they have ever had in their entire life.â - Anna Dearmon Kornick
[15:28] âWe spend likely more than half of our days just engaged in habit based behavior. We are living a lot of our life on autopilot, in that we are following the same well worn paths throughout our day.â - Anna Dearmon Kornick
[33:16] âIt makes so much more sense to learn from other people and to get help from other people instead of just trying to do it all yourself, because you feel like it doesnât count if you donât do it all yourself.â - Anna Dearmon Kornick
âIf, also, what helps you feel in control of your day and your life is maintaining some of your routines, then that's where we enlist the support. If someone else needs to pick up your kids so that you can get your activity in that day, that is just as valid, and potentially vital, as anything else that's specifically connected to the curveball.â - Jenn Trepeck
[41:24] âI just want to encourage you that if the idea of getting routines set up in your life feels daunting or overwhelming, just start with one. Just start with your morning routine and really get that dialed in and youâll see the ripple effect that comes across your entire life.â - Anna Dearmon Kornick
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES:
Anna Dearmon Kornick's Website
Anna Dearmon Kornick's Instagram
Anna Dearmon Kornick's Facebook
Anna Dearmon Kornick's Pinterest
Blueprint to Balance Website
BIO:
Anna Dearmon Kornick is a highly sought after time management coach and keynote speaker, top 1% globally ranked podcast host of It's About Time, and founder of the Itâs About Time Academy. A true Louisiana firecracker who has become known for making time management fun, Anna helps busy professionals and business owners struggling with overwhelm manage their time using her personality-driven HEART Method.
Building on more than a decade of experience in the fast-moving, high-stakes world of political and crisis communications, itâs no surprise that Anna thrives on creating order out of chaos. Early in her career, she wrangled media for a Lt. Governor and managed the hectic schedule of a U.S. Congressman. Her rapid response background and relentless approach to problem-solving position her as the go-to expert for purpose-driven time management for busy professionals.
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rucking. Have you heard of it? It is when you walk while carrying extra weight on your back which is said to have a host of benefits. Does Jenn think rucking is a good element to add to your movement routine? Is it safe for everyone? Tune in to hear her thoughts. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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If youâve ever lost weight only to gain it back, you are not alone! This weight re-gain is referred to as relapse and itâs extraordinarily common and this is a must listen! Jenn explores the complexities of breaking the yo-yo dieting cycle, understanding relapse rates in weight management and what we can do to reduce our own relapse rate.
This week, Jenn discusses the psychological and behavioral challenges of maintaining weight loss, emphasizing the importance of mindset and the tendency to revert to old habits. Drawing parallels to alcohol and smoking breaks, they highlight societal stigma and personal identity issues. The episode emphasizes the need for a holistic approach to lifestyle changes, focusing on sustainable habits and self-awareness to achieve long-term health and wellness.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[01:53] The concept of relapse rates in weight management and behavior change.[03:01] Jenn shares the recipe and tool members get this week..[07:38] The importance of mental and behavioral shifts for maintaining weight loss.[10:35] Weight management relapse rates to those in alcohol recovery.[12:16] What are some of the stigmas associated with weight loss and identity?[23:06] Why individuals regain weight, focusing on the physiological changes during weight loss.[25:05] How low blood sugar affects behavior and the tendency to revert to old habits.[26:01] The importance of quickly noticing when old behaviors resurface to minimize relapse duration and addressing the challenge of changing self-identity from being a dieter to a healthier individual.[30:14] Shifting perspective on cheat meals from frequent indulgences to occasional treats for special occasions.[37:00] What are the tools and behaviors that can help reduce our relapse rates?KEY TAKEAWAYS:
Understand the importance of consistency and sustainable habits to avoid the pitfalls of repetitive weight loss and gain.Recognize the mental and behavioral hurdles that come with keeping the weight off, and develop strategies to address them.Remember what the parallels are between weight management and other behavior changes, such as quitting smoking or reducing alcohol consumption, but unlike those situations, the goal here is not a relapse rate of zero.QUOTES:
âMaintenance is the least sexy thing there is, and what can happen is we accomplish this success and then we stop doing the things that got us there.â - Jenn Trepeck"When I work with my clients, it's 12 weeks to build the tool belt so you can go live the rest of your life. It's building the tool belt to handle whatever comes our way.â - Jenn TrepeckâThere's a misconception of how change works. We're led to believe, and we want to believe, that we flip a switch or check the box and then onward! That's not really how it happens...at all!â - Jenn Trepeck"We end up losing the weight as water, muscle, and bone. The scale stops moving, we get frustrated, we go back to those eating habits, and we gain the weight back as fat." - Jenn Trepeck"Our objective is not zero relapse; it's to make the relapse shorter, recognize it faster, and have a shorter, quicker path to moving forward." - Jenn TrepeckRESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
Celebrating 3 Years with the 5 fat factors
Willpower Wonât Power
How to Cheat
Take your foot off the gas (Reverse Dieting)
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about PFAS and weight gain. These are chemicals that donât break down in our bodies or in the environment. PFAS can be found just about everywhere in our modern lives. Research is showing that PFAâs impact weight gain and potentially by more than our diets(!), but how? And is this really possible? Tune in to find out! ! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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It can feel so frustrating trying to determine what will actually work when it comes to health and weight loss. Maybe you feel like youâve tried everything, or youâve been dieting for more than 10 years and still arenât seeing the results you want. Tune in to understand why.
This week, Jenn is joined by community pharmacist Dr. Kathy Campbell to discuss how our bodies are (or arenât) adapting in this modern world. Dr. Campbell shares why people are experiencing metabolic dysfunction and what we can do to battle it, given that she calls obesity âmodern-day famine.â She talks about what factors in the world are impacting our health, and what is going on at a chemical level that we may not even be aware of. Dr. Kathy Campbell shares how to identify our own health culture, and determine what tweaks we need to make to have the biggest impacts. Oh! And Jenn also asks about GLP-1 drugs like Ozempic and Wegovy! Tune in to learn more.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[3:55] Jenn shares what members are getting this week.[5:53] Dr. Kathy Campbell shares her personal experience with weight management.[8:11] What does Dr. Campbell do as a community pharmacist?[12:16] How does metabolic dysfunction work in our bodies?[14:37] What are some of the consequences or expressions of our primitive caveman biology living in conflict with our modern world?[20:02] Dr. Campbell talks about how we are being failed and how that impacts our health. [23:25] How can you start to identify your own health culture and the tweaks you can make for big impacts?[27:55] What does culture mean to Dr. Campbell? [31:16] What does Dr. Campbell think about GLP-1âs?[37:08] Rapid fire, off topic questions for Dr. Kathy Campbell.KEY TAKEAWAYS:
What the body is doing is a hundred percent of the time appropriate to the environment with which it is surviving. Itâs not just the macro environment like the air around us, itâs also the internal environment of the body, whatâs going on within the cellular level.You are the expert of your own body. Use yourself as a type of science experiment, try things and see if they work for you. If they donât try something else. There is a time and a place for medicine, but if you are taking pharmaceuticals and are not changing your habits and your lifestyle, you are doing your body a disservice. GLP-1âs can be a tool in your tool box, but you also have to put in the work to fix your gut and focus on your overall health.QUOTES:
[9:41] âThe problem isnât our genetics. The problem is weâve had a catastrophic environmental change for our human self and we have not evolved. I donât know that we will evolve to actually survive the current environment.â - Dr. Kathy CampbellâWhen people come to me, most are over-fed and under-nourished. That ends up in a place of metabolic dysfunction, insulin resistance, we observe it as obesity.â - Jenn Trepeck[12:54] âThe critical chemistries I see in the body are nutrients, oxygen, sunlight, water, love and connection. When I speak to my peers, I call it pharmacology, food pharmacology, and the hardest one is stress pharmacology.â - Dr. Kathy Campbell[24:32] âYouâre the only biochemical you, youâre a unique organism living in a unique life with a unique history. You have to create around you a team, and I call it a partnerâs in health team. You need somebody that is a coach, you need a farmer, you need a doctor, you need a physical therapist, you need a massage therapist, if you donât have a good hairdresser on there, youâre missing out. Theyâre all part of almost a mirror, because often weâre the last ones to know when the function slips, but thatâs an honest journeying through our health.â - Dr. Kathy CampbellRESOURCES:
Train Like an Olympian Nutrition Nugget
Olympics vs. Everyday Athletes Podcast
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES
Dr. Kathy Campbell's Website
Dr. Kathy Campbell's Instagram
GUEST BIO
Dr. Kathy M. Campbell, the driving force behind DrKathy Health, LLC, has been a clinical community pharmacist in Oklahoma for over 30 years. Her popular TEDx University of Tulsa talk, âObesity: The Modern Famine,â highlights her innovative approach to community health, where she combines medical insight with her personal journey with obesity.
Harnessing a profound love for applied science and an empathetic
approach, Dr. Kathy has made it her mission to address patient challenges innovatively, often realizing that pivotal solutions stem from meaningful conversations. An advocate for proactive health, her expertise lies in melding the intricacies of food and stress biochemistry with traditional pharmacy. Her journey of personal health, managing obesity from a young age and losing 150 pounds, fuels her understanding and passion for proactive health management.
A proud alumna of the University of Oklahoma, Dr. Kathy boasts a bachelor of science in both zoology and pharmacy and later completed her doctorate of pharmacy in 2005. Moreover, her innovative streak in the pharmacy profession has positioned her as a go-to consultant for industry giants like Designs for Health and InBody.
A lifelong resident of Tulsa, OK, Dr. Kathy cherishes her 25-year bond with her supportive husband, Royce Campbell. Together, they nurture three young adultsâEmma and her husband Bradly, and their youngest, Abby.
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about OWYN Protein Shakes. With so many pre-made, single-serve protein shakes out there, it can be hard to determine which is the best option for a quick on the go snack. Jenn breaks down the nutrition facts and marketing for OWYN Protein Shakes and gives her insight on how they are using ingredients. Tune in to learn more if you should include OWYN protein shakes in your diet. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With a Side of Fries Instagram
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Understanding how metabolism works and all the different aspects that go into metabolic health can feel overwhelming. This week Jenn is breaking it all down into digestible pieces, so you can create metabolic flexibility.
In this episode, Jenn is discussing metabolic flexibility. This is the bodyâs ability to burn different types of fuel (sugar or fat) depending on whatâs available. She breaks down the different aspects that go into creating metabolic flexibility, including sleep, stress, movement, and nutrition. Jenn provides some great examples of how to implement each of these factors into your daily life, and which are most important when getting started. She takes the overwhelm out of this complex topic so that you can get started with one small thing today to create more metabolic flexibility in your life. Tune in today to learn more!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[3:15] Jenn tells members the recipe they are getting this week and about the quarterly live Q&A.[5:23] What is metabolic flexibility? [7:24] What is metabolism and how does it work? [8:37] What is metabolic health and what are the indicators of metabolic health? [13:45] What are the benefits of being metabolically flexible? [18:11] How does intermittent fasting and the keto diet impact metabolism and metabolic flexibility?[27:12] Does sleep impact metabolic flexibility? [31:21] Why does stress impact metabolic flexibility? [35:18] How does exercise influence metabolic flexibility? [40:00] Jenn summarizes how all these aspects come together when it comes to your health.KEY TAKEAWAYS:
The ketogenic diet was originally designed to help treat seizures. If you do not experience seizures, the keto diet isnât meant to be followed for life. Sleep is one of the most accessible, effective ways to support metabolic flexibility.The key factor to ensure that we remove fat without losing as much muscle is eating quality and sufficient amounts of protein and strength training. We need all the macronutrients in order to maintain muscle mass and not turn the muscle into fuel.QUOTES:
[2:29] âMetabolic flexibility is the bodyâs ability to use different sources of fuel, depending on whatâs available. So essentially itâs the body using sugar or glucose or fat as itâs fuel. In an ideal scenario, the bodyâs able to adapt depending on what's available and it might go back and forth.â - Jenn Trepeck
[19:33] âWhen weâre eating processed foods, higher glycemic carbohydrates, foods that look like food but are really new to nature molecules, devoid of nutrition, it sets us up for challenges with glucose and insulin and again, allowing our body to do what itâs supposed to do. So whole, real foods meeting those dietary needs.â - Jenn Trepeck
[34:53] âThink about all the little things that you can build into your day to help chip away at that stress whether we feel like weâre stressed in that moment, so that we can start to make the shift and turn off that nervous system response that keeps us in that glucose burning state.â - Jenn Trepek
[44:35] âIf you are in a place where youâre experiencing all of those symptoms, or signs of metabolic rigidity, let's start with a progression of working towards whole foods. Hitting our protein, fiber, quality fat. Letâs work to get our blood sugar in these middle ranges. Make sure we have all the stress reduction, the sleep, the movement, all of these other elements in place, and then we can evolve into a place where we start to experiment with some of the other things.â - Jenn Trepeck
RESOURCES:
The Mess of Stress Episode
Nutrition 101 Episode
Sleep on it Episode
Beyond Cardio Episode
Autophagy Nutrition Nugget
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With a Side of Fries Instagram
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's explaining why and how mindset is a muscle. She explains how to workout your mindset muscle, and the best ways to fuel it. From books, to meditation, to who you surround yourself with daily, there are a variety of ways to exercise your mindset muscle! Tune in to learn more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Morning Routine Checklist Episode
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With a Side of Fries Instagram
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Do you know how much sugar you eat in a day? The answer may come as a shock, but Jenn is here to help us understand our sugar intake and give us practical steps to eat less sugar, and still enjoy our food.
Are hidden sugars sneaking into your food? Today, we're diving deep into the surprising places sugar hides and the powerful impact it can have on your body. Navigating how much sugar you're consuming can feel overwhelming, but Jenn is here to break it all down for you. Join us as we explore the many names sugar goes by, simple strategies to reduce it in your meals, and practical tips to stay on track as you transform your habits for better health.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[02:37] Membersâ Recipe for this week & quarterly live session with Jenn.[4:40] How much sugar does the average American consume? [7:43] Why do things taste sweeter? [9:54] What happens in the brain when we consume sugar?[13:48] How many different names are there for sugar?[19:40] How can you know if you need to reduce your sugar intake or if you are experiencing a different issue?[24:58] What are the best ways to ditch sugar?[28:22] What sugar swaps can you make to hit the sweet spot while avoiding processed foods?[29:50] Should you ditch sugar cold turkey or do a gradual reduction? [35:12] How should you start your day to avoid blood sugar extremes and sugar cravings?[38:35] What are the best ways to stay accountable when creating new habits?KEY TAKEAWAYS:
Every blood sugar challenge or metabolic health challenge isnât necessarily because of sugar. Other factors could include: low vitamin D, gut health, poor sleep, snacking, nutrient deficiencies, emotions, and more. Do a cold turkey, 7 day sugar detox can help you see what impact sugar has on you. It also allows you to write some new rules for yourself, and look at what guidelines you want for yourself after the 7 days when it comes to sugar. Accountability can create the perfect environment for changing your habits. Whether thatâs a coach or a buddy, who can you connect with when the struggles come up? It will be easier than doing this on your own.RESOURCES:
Debunking Detox Episode
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With a Side of Fries Instagram
QUOTES:
[5:29] âThe latest research I saw was from September of 2023, in a day 34 teaspoons of sugar, which is more than 500 calories. That equates to 100 pounds of sugar per year, per person.â - Jenn Trepeck
[27:21] âMy top tip when you start: Be sure youâre eating sufficient protein and eat regularly enough to keep your blood sugar in sort of this middle range. We want fluctuations, just not extremes.â - Jenn Trepeck
[32:34] âRed lines can help us have more willpower, it cuts the chatter in our minds. So if we can do seven days with those red lines, what I see, frankly, all of my clients in the last 17 years, seven days of red lines, eliminates a vast majority of those cravings and then our awareness of when those cravings show up and what we can use instead is infinitely easier than when we tiptoe.â - Jenn Trepeck
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rice cakes. Rice cakes get a lot of attention as a great quick healthy snackâŠbut are they really? Jenn walks through the nutrition facts, explains how they are âempty carbsâ and yet still shares great tips for how you can healthfully implement rice cakes into your day, if you enjoy them. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Jenn and her guest Kate are letting you in on a little secret today - you have the power to change your life. This episode is packed full of tips on how to stop living your life on default mode, and how to design the life you live.
This week, Jenn is joined by empowerment coach Kate House. Kate shares about her quarter life crisis, and how she determined that she needed to take control of her life in order for it to change. She talks about the best ways to deal with contentment and comparison during bumpy seasons of life. Kate shares how she creates goals with her clients utilizing her framework Goals with Soul, and how to make new habits with simple tweaks in your day to create long lasting habits. Tune in to learn how to create goals with intention to fit into your life.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[6:19] We meet Kate as she shares her quarter life crisis. [12:20] What is the difference between default and design, and how do you bridge the gap between the two? [18:40] How do you deal with contentment? [20:50] What are the best ways to deal with comparison? [26:20] How can you determine what you want to focus on in the next season of life (or right now)? What is a Goal with Soul? [34:43] Kate shares an example of breaking down your goals and making them truly attainable.[39:46] How can you work through imperfect action?KEY TAKEAWAYS:
A Goal with Soul starts with an intention. It is aspirational, attainable, meaningful, and seasonally appropriate.Action creates clarity and itâs what moves us forward. Make the action for your goal to be as small and simple as possible, so that itâs almost too easy to do it.Show up for yourself imperfectly, you will learn along the way and eventually master the skill. Action helps you create clarity and is what creates results. Life goes through seasons, and there may be times when you have more time to take action and push your life forward, and other times where you need to slow down and focus on what is in front of you while implementing joy in the little pockets you have available.QUOTES:
[7:47] âI actually did have a light bulb moment because that was the moment I realized, oh my gosh, I am the only person who can change this for myself. Dennis canât do it for me, my boss canât do it for me, I have to take ownership of my life and I have to decide to pour myself into the things that feel fulfilling, that feel like Iâm living by design, cause up until that point, I was kind of living by default.â - Kate House[8:36] âNothing changes if nothing changes, and also what Iâm not changing, Iâm choosing.â - Kate House[13:48] âTo me, living by design means hitting pause on the busyness of life and taking time to really be present with the people that I love most. The cool thing to me about living by design is that it is unique for each and every one of us.â - Kate House[41:24] âEd Mylett had this great quote on a podcast years ago, he said imperfect action beats perfect inaction every time. I draw on it so often to inspire me to take action and to do it imperfectly, and to be ok with the fact that I canât start something new, I canât be a beginner at something and also be a master at it at the same time.â - Kate House"We're setting up the systems for the most hectic of days, not for the ideal day." - Jenn TrepeckRESOURCES:
Willpower Guzzlers Podcast Episode
The 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 Months
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES
Kate House's Website
Live by Design Podcast
Kate House's Instagram
Free month of LBD Collective Membership
Overcoming Overwhelm Masterclass
GUEST BIO
Iâm Kate House, your host of the Live By Design Podcast and founder of the empowerment coaching program - the Live By Design Collective!
I help women who feel stuck and overwhelmed and want to move through life with confidence and clarity set and actually achieve their personal goals with soul via mindset shifts, personal growth practices, healthy habits, and guilt-free self care!
You can find me living in my small town of Gettysburg, PA with my husband (and college sweetheart!), my two little boys, and two mischievous pup dogs too.
As a Behavior Change Specialist, Empowerment Coach, Top 2% Globally Ranked Podcaster, and Virtual Summit Host, Iâm perfectly poised to support you in living by design and not by default via my signature method: The Live By Design Blueprint.
â Because YOU are the architect of your extraordinary life! â
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