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If you know me, you know I may be one of the most ANTI âquick-fixâ people in the health and wellness space.
I donât believe in fad diets, dangerous detox programs, juice cleanses or the like.
However, I DO believe that sometimes we need a radical shift in the way weâre operating in our lives â especially when it comes to the way weâre treating our body.
Enter: NOURISH: THE RESET
This 14-day reset program is designed to kick your healthy habits into high gear, so that you can start feeling your best again ASAP.
who would benefit from doing a 14-day resetwho should NOT do a resetwhat a safe reset IS and what it is NOT (how this is different from sketchy detoxes/'cleanses' that are promoted by marketers)what's included in a body & mind resethow to SAFELY and effectively do a mind & body reset
In this episode, we chat all about:If you want more details about my program Nourish: The Reset, join or get more info here â I'm doing it alongside you starting on December 2, 2024!
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It's SO easy to get caught up in the mindset of "this sucks, everything sucks" when you're ill or injured. It can feel like life is put on hold â like you can't do anything until you're recovered.
The most empowering question to ask yourself when you're sick/injuredHow to use your illness/injury to assess what's working in your life/what's notAccepting WHAT IS vs. fighting circumstances you can't changeHow to focus on what you CAN do while sick/injuredThe 'resistance' and 'upper limit' theories and how these try to sabotage us to keep us in our comfort zonesPractical tips & mindset shifts for healingAnd more!
In this episode, we discuss my own personal lessons from being sick with pneumonia:This is part of my HEALING, REST & RECOVERY series â you can also listen to Episode 141: Not Feeling Good Mentally or Physically? How to Focus On What You CAN Do
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Helpful links:
NOURISH: The Reset (My 14-Day Reset Challenge)
My website (blog, etc.)
My Instagram: @byjuliebooher -
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Howdy friends!
Why itâs counterproductive to shame yourself for your starting (or RE-starting) pointFocusing on what you CAN do vs. what you CANâT doHow to feel your feelings while not getting trapped in the âvictimâ mindsetShifting from always focusing on what we lack/our limitations vs. whatâs possible for usSeparating yourself from your problems to find creative ways to care for yourselfLetting GOOD ENOUGH be good enough sometimesLearning how to say NO to anything thatâs not a âhell yesâ when your battery is lowKnowing when itâs healthier to QUIT vs. forcing yourself to continue somethingThe RESET Iâm doing for my mind, body & spirit because Lawd knows I need it rn
In today's episode, we cover a lot of topics pertaining to self care when you're not feeling your best (physically or emotionally). Here's what we cover:Feeling like you need a hard factory reset on your health and wellness habits? JOIN MY 14-DAY RESET: juliebooher.com/reset
IG: @byjuliebooher
Book: juliebooher.com/book -
This has been a long time coming, and I'm SO excited to finally share the next evolution of this podcast: NOURISH by Julie Booher.
WHY the change away from Healthy & HappyHow to take leaps of faith, even when you're afraid to (or it doesn't make 'logistical sense')The inspiration behind NOURISH and how I came up with the ideaWhat to expect from the podcast moving forward
Think of this episode as a 'housekeeping' episode of sorts, where we discuss:Thanks for growing with the podcast (and me as a human) for all these years! I'm so excited for what's to come :')
Find me on Instagram: @byjuliebooher
Blog and podcast info: juliebooher.com
Find where you can purchase my book here: juliebooher.com/book -
This is the FINAL episode of Healthy & Happy (as it stands today), and I'm so excited to end things on a high note with my dear friend and owner of Cultivate Your Space, Michelle Dew.
How I met Michelle (hint: she was our landlord for a few months while we were staying in Texas!)How to make over spaces in your home on a small budget How to add more character and "YOU" to your home (whether you own your home or are renting)How to optimize your home + systems and routines for optimal functionality How to make your house feel like a HOME â somewhere that feels like a big exhale at the end of a long and stressful dayCreating sacred spaces / places of respite within your homeDECLUTTERING!!! I love Michelle's approach to thisAnd so much more!
Michelle is a virtual interior decorator based in Texas, focused on how your space functions and how it makes you feel. Michelle wants your space to be your sanctuary and a source of inspirationâsomewhere to breathe in and then to exhale; a place to call home, even if you're on your own.
In this podcast we talk about:Where to find Michelle:
https://cultivateyourspace.com/
https://www.instagram.com/cultivate.your.space/ -
Whether it's a big move, a career/job transition, starting or ending a friendship or relationship... how do you know when it's the right time to make a big life change?
In this episode, Mark and I explore how we recently made a change that didn't make *logistical* sense in some aspects, but it was exactly what our souls needed.
Follow along as we share the thought process that led to a move away from the familiar, and into the big/scary unknown.
We hope you leave feeling inspired to take risks and live a BIG, bold life!!
xo
Julie & Mark
Julie: @byjuliebooher
Mark: @thestrongdadclub -
Complete this 2-MINUTE SURVEY for a chance to win my book or a full scholarship to the Healthy & Happy Mama Program!
When I became a mom, I realized that I was going to need to do things a LOT differently than I had before I was a mom. Everything changed â my routines, schedule, sleep, and the amount of time I had to train/prep food/do all the things that were "easy" pre-kids.
In this episode, we discuss the mindset shift that drastically changed how I prepare for my role as a mother: treating it like a sport.
Join me as we cover how to optimize your mindset, sleep, hydration, nutrition & fitness as a mom. -
Complete this 2-MINUTE SURVEY for a chance to win my book or a full scholarship to the Healthy & Happy Mama Program!
Are you struggling in the "in between" â aka the place between where you are now, and where you want your life to go?
Do you see the BIG VISION for your life, but feel discouraged because you're not there yet?
Do you feel like life is a daily grind of keeping your head down, doing what you "should" be doing, but still not seeing results fast enough?
This episode is for you!
Join me as we discuss how to navigate the "in between," hold the vision for the next level of your life, and ENJOY/find peace in life in the meantime. -
Listen: I am NOT a fan of traditional, unsustainable food diets. You know this.
But what I CAN get behind: a MENTAL diet.
People are quick to go on diets when they don't PHYSICALLY feel their best, but how often do we go on a MENTAL diet to ruthlessly eliminate all the negative inputs for our brains when we don't MENTALLY feel our best?
On this podcast, we talk a lot about food consumption. But overall wellness goes beyond what type of food you're consuming â it's the type of media you're consuming, conversations you're having, people you're surrounding yourself with, what you listen to, and how you think on a daily basis.
In this episode, I share a vulnerable story about what I've been going through recently that led me to the point of NEEDING this mental diet. Plus, we go over what the 30-day "mental diet" actually entails.
Would love to hear your thoughts and if you're joining me!
Instagram: @byjuliebooher (DM me here about my Healthy & Happy Mama 8-Week Program!!)
Buy my book, Healthy & Happy: Find Food Freedom & Create the Body You Love, HERE. -
I recorded a podcast titled "Self Care When Life Sucks" a few years ago on this podcast when I was going through a really challenging period of my life. It's one of the most downloaded episodes because if there's one thing we can all relate to â it's that life ain't always rainbows and butterflies.
A little bit about my grieving process (and how it will be different than yours/anyone else's)How I am taking care of myself emotionally, physically and beyondHow to show up for someone you love who's grieving And more
Now, I am currently going through a deep period of grief after my dad's passing in December, so I wanted to remake this episode to share my updated self-care practices during this extremely difficult time. (Note: This episode is for anyone who's going through a challenging period in their life, not necessarily just grief or loss.)
In this episode, we cover:If you can relate to this episode, I'm sending you a huge hug. Please know that you are seen, valued and loved. I hope this episode can bring you peace, comfort, and hopefully a little motivation to care for yourself during an extremely challenging time in your life. <3
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Today my husband, Mark Novak, joins us on the Healthy & Happy Podcast.
How to shift your identity to become the type of person you want to be Practical tips for food and exercise over the holidays Why some people fail vs. succeed over the holidaysWhy the last 6 weeks of the year matter, and how you can get ahead for 2024And more!
Once you get past the weirdness of the first few minutes (you'll see what I mean LOL), the rest of the episode is super insightful and can help shift the way you view the holiday season re: food and training.
In this episode, we cover:Follow Mark @thestrongdadclub
Follow Julie @byjuliebooher
If you're a mama who wants to create food freedom and a build lean, energized body in 8 weeks without ever dieting again, DM me "mama" on Instagram. Only 10 spots are available in this pilot program and we start January 1! -
GIIIIRL this podcast gets vulnerable. I share some of the changes I've made in my life recently via my LIFE AUDIT FORMULA.
What is a life audit and how to do it to get the best resultsHow to give yourself grace for where you are AND *lovingly* hold yourself accountable so that you can improve your physical and mental healthWhy typical "goal setting" isn't really effective (hint: there's a KEY piece you're probably leaving out!)How to reinvent systems and habits in your life that are no longer working for youReal life examples of how I'm auditing my health, home, family systems, work, finances & online presence
If you feel like there's a gap between where you are, and where you know you're meant to be, this episode is absolutely for you. If you're sick of your own BS and have gotten stuck in negative physical/emotional habits, THIS IS DEEEFINITELY for you!
In this episode, we cover:If you want me to walk you through your own life audit, DM "Life Audit" to @healthyhappypodcast and I'll send you more info!
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Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here. -
I've tried what feels like a bajillion different styles of meal prepping at this point, and these four SUPER SIMPLE hacks are the only things that I've been consistently able to stick to.
Pick one you'd like to start with and try it this week! Tag me on your IG story when you do @byjuliebooher. Love to see you implementing what you're learning on the pod :)
>> GET THE MEAL PREP MADE EASY GUIDE I MENTION IN THIS EPISODE FOR FREE:
Leave a review on Apple Podcasts (bonus if you also rate the pod on Spotify!), then send a screenshot of your review to [email protected] so I can send you a FREE copy of my Meal Prep Made Easy ebook.
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Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here. -
HI MY LOVES!
I'm excited to pop in more frequently with these shorter episodes (between the longer ones) to give you some actionable, tangible nuggets of wisdom that will change your life in 5 minutes or less.
Give it a listen and let me know on Instagram (@byjuliebooher) how you'll be turning one of your main excuses into the REASON you do what you've always wanted to do.
BIG HUGS! Love ya
xo
Julie
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If you love it, please tag us on your Instagram story so we can show you love for listening!
And if you leave a review, send a screenshot to [email protected] so I can send you a copy of my Meal Prep Made Easy ebook.
Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here. -
Today on the Healthy & Happy Podcast, we have none other than my fitness coach, dear friend, and the FIRST man on the podcast (besides Mark) ... *drum roll please* Andrew Wilhelm!
How to stick to a training routine when you have every excuse not to (tough season of life, becoming a parent, etc.) Becoming liberated from negativityHow fitness is actually personal developmentThe advice Andrew gave me that completely changed the way I look at my training when I told him I was bored with my workouts/not motivated The NUMBER ONE struggle Andrew hears from his clients, and what his advice isTop 3 things to look for when looking for a coachHow Andrew built undeniable proof that he's a person who's trustworthy and dependable after hitting a rock-bottom moment Establishing "mandatory minimums," and how they can help you build self-trust and confidenceShould you rely on internal or external motivation?The HILARIOUS story of how Andrew's wife pursued him How to become the partner you want to have + how to love unconditionally without keeping scoreRedefining modern-day masculinity and what it means to be a strong, compassionate and safe man in today's society
Ladies, you know I am super protective of our space, and I wouldn't bring a guest on unless I knew their inspiration and insights could change your life. I hope this episode leaves you feeling inspired, motivated, and ready to face and mental or physical challenges that come up for you this week (or in your life in general).
We touch on a lot of subjects in this episode â which was so fun â including:This podcast (and being around Andrew in general) always calls me forward and challenges the way I think, and I hope it does the same for you.
Andrew's InstagramAthlete Farm Coaching
You can find more information about Andrew and his coaching here:
If you love it, please tag us on your Instagram story so we can show you love for listening! And if you leave a review, send a screenshot to [email protected] so I can send you a copy of my Meal Prep Made Easy ebook.
Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here. -
This episode has been a long time coming, and it has taken me a LOT to share this one. What you DON'T see behind the recording of this episode is the years it took to find my voice again and feel confident sharing, and the months after I recorded this episode wondering whether or not I should release it for fear of ruffling too many feathers. This may be my most controversial episode yet, and I'm OK with that!
The different phases of the wellness journey (how to identify which phase you're in and what type of coach would be best suited for you in that phase)My own evolution in my message & the NEW direction of what I'll be sharing on the podcastWhy it's important to share your truth unapologeticallyAnd so much more vulnerability and realness
Here's what we talk about:Please DM me and let me know your thoughts! I would love to hear your feedback about the direction of the pod. @byjuliebooher
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In part 3 of my nutrition series all about intuitive eating with light structure, we're chatting all about my plus-one strategy.
Enjoy ALL the foods you love in a way that helps you feel balanced and supportedLet go of the guilt surrounding your food choices How to be a health-focused person while still indulging in foods you may have previously considered "off limits"Create your own plus-one to any meal (with tangible examples)
In this episode, you'll learn how to:Before you listen to this episode, make sure you listen to parts 1 & 2 first so that it all ties together!
125: PART 2: INTUITIVE EATING WITH LIGHT STRUCTURE | MY GPF STYLE OF EATING
Parts 1 & 2 of this series:
124: PART 1: INTUITIVE EATING WITH LIGHT STRUCTURE | WHAT IT IS & WHY TO DO IT
118: DO THIS INSTEAD OF EATING TO CHANGE THE WAY YOU LOOK
Episodes referenced in this episode:
Tag me on Instagram if you listen to the episode! And if you leave a review, send a screenshot to [email protected] so I can send you a copy of my Meal Prep Made Easy ebook.
Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book -
well well well... here we are, folks!
In this episode, I face my perfectionism demons and talk about why it's important to just START and CHIP AWAY at something that's important to you (even if you feel rusty AF)
We also briefly discuss my thoughts on the future of this pod & what I look forward to sharing with you in the future.
Hit me up on the gram fam @byjuliebooher -
In part 2 of my nutrition series all about intuitive eating with light structure, we dive into the nitty gritty details of my GPF style of eating.
What GPF stands for & the benefits of choosing to adopt this style of eating Five actionable steps that will help you choose healthy, filling options to put on your plateHow to structure every meal so that you feel satisfied and content after eatingA tangible example of how to structure a GPF meal (you can find more ideas under my "GPF" highlight on my personal Instagram)
In a nutshell, the GPF style of eating helps bridge the gap between restrictive diets and intuitive eating. It's a roadmap that allows you to have variety in your food choices (allowing you to intuitively choose what you eat at each meal), while still providing a framework on how to build your plate so that you feel full and satisfied (allowing you to stop thinking about food all the time).
If you haven't listened to Part 1 (episode 124), please do that first -- this episode will make a lot more sense if you do.
In this episode, we cover:We dive into WAY MORE DETAIL about this topic in my book, Healthy & Happy: Find Food Freedom and Create the Body You Love!
Podcast Instagram: @healthyhappypodcast -
Today's episode is part 1 of a series all about intuitive eating with light structure, also known as my GPF style of eating.
Bridging the gap between restrictive dieting and intuitive eatingMy thoughts about different diets, as well as intuitive eating (and why we shouldn't have to pigeon hole ourselves under one label) How I'm able to make food choices based on how I want to feel (energized and healthy) while still enjoying pizza and ice cream (without guilt!)Finding balance in the extremes when it comes to nutritionA bit of my personal story and background
Life is too short to spend your days consumed obsessing about food and your body. Through years of experimentation, I finally came up with a way of eating that allows me to experience true FOOD FREEDOM.
In this episode, we discuss:In part two, we'll chat all about the logistics around my GPF style of eating, like how to structure every meal to feel full, satisfied and content (and stop obsessing about when/what your next meal is).
I highly encourage you to listen to this episode FIRST... don't skip it! This lays the foundation for all the practical things we'll discuss in part 2.
I hope this episode, and the ones to come, save you from YEARS of struggle with food and your body. If I can help you bypass the hardship I went through, I would absolutely love to -- and it all starts with this episode.
Podcast Instagram: @healthyhappypodcast
Read more in my book: Healthy & Happy: Find Food Freedom and Create the Body You Love - Vis mere
