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Feeling overwhelmed by the holiday season and worried about your fitness goals going out the window? In this episode, I’ll share 5 personal strategies for losing 15 pounds during the holidays, focusing on consistency, clear goals, and setting boundaries. Get ready for actionable tips to keep your health on track without sacrificing the joys of the season.
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Ever feel like life's challenges are just convenient excuses holding you back? Maybe it's easy to blame external factors like a busy schedule, an unsupportive spouse, or hormonal changes instead of taking charge. In this episode, I'll share my personal journey of overcoming various obstacles, how shifting my mindset empowered me, and practical steps you can take to focus on what you can control to achieve your goals in fitness, life, and beyond.
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There is a system to my madness with today's episode. Stick with me because we’re diving into learning something new or returning to a skill you haven’t touched in a while—and the mental gymnastics that come with it. For me, that’s been yoga. But don’t worry, I’m not about to bore you with yoga poses and breathing techniques. This is about how jumping back into something familiar can feel like stepping into brand-new territory. I’m sharing the five key lessons I learned after getting back on the yoga mat.
This episode is for you if you're ready to improve your communication skills and simplify your approach to fitness and life by focusing on the basics and setting realistic expectations.
Mentioned Episodes
How to Lose 18 lbs By Christmas- Without Cutting Out Carbs & Wine!
My No-BS Fitness Journey
Finding Fitness Without the F*ckery: My Journey to a Simple and Sustainable Life
Valerie's Mindset Shift and Fitness Success StoryConnect with Nathalia
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Do you ever find yourself struggling with societal pressures and internal conflict about your body image and weight? Maybe you feel ashamed to set clear fitness goals or hesitate to step on the scale, worried that it might be perceived as vain. This episode covers these pressing issues, untangling the complex web of societal expectations and personal authenticity.
If you're ready to cut through the noise, seek genuine self-improvement without apology, and embrace your fitness journey with honesty and clarity, this episode is for you.
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Do you find yourself constantly battling with body image issues and an "all or nothing" mentality when it comes to eating and fitness? Maybe you’ve noticed that these struggles are affecting your parenting or relationships.
In this episode, I'm sharing my personal journey of breaking free from obsessive body image issues, how it impacted my role as a mom, and why it's crucial to prioritize mental freedom over physical perfection. Trust me, this is a story you’ll want to hear, especially if you’re ready to ditch the guilt and finally prioritize feeling good over just looking good.
Related Episodes
Couples Q&A: Roger & NathaliaConnect with Nathalia
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Do you ever feel like asking for what you want is super intimidating? Maybe you keep hesitating because you're scared of getting a "no" or think you should handle everything by yourself.
In this episode, I am going to share 5 lessons that I learned from the Powerhouse Summit. Not from what the speakers talked about or the lessons taught, but more from my perspective on organizing the events and hanging out with everybody and my personal lessons from promoting it, hosting it, and doing everything. I believe it will be incredibly useful for you, and you can apply it to your fitness journey, life, and career.Connect with Nathalia
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Are you a high-achieving woman feeling stretched between work, kids, societal expectations, and maintaining your fitness and well-being? Do you often find yourself self-sabotaging or tangled in the web of people-pleasing? In this engaging episode, I'm sitting down with leadership and behavioral coach Annie Yatch to discuss recognizing and managing distractions, redefining relationships and personal boundaries, and breaking free from societal constructs to prioritize your well-being.
This episode is for you if you're a woman striving to balance life's demands and curious about transformative strategies to enhance your personal growth and fitness journey.
In this episode, we cover:
Balancing responsibilities without guilt, and using delegation to increase happiness and productivity.Strategies for high achieving women to overcome self-sabotage and people-pleasing tendencies.The importance of saying no to external demands to prioritize personal growth and set firm boundaries.How fitness and mindset transformations can lead to broader life improvements, including professional success.And so much more!
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Do you struggle with justifying the costs of fitness programs while feeling stuck in a cycle of ineffective diets and workouts? Maybe you’re juggling hectic responsibilities and questioning if achieving your fitness goals is possible without compromising quality time with your family. In this episode, I welcome Cris, a member of the Powerhouse Academy, to dive deep into the transformative journey that reshaped her approach to health and wellness.
This episode is for you if you’re looking for inspiration, practical advice, and a holistic perspective on fitness that doesn't just promise quick fixes but offers sustainable and life-changing results. Listen in and discover how investing in your health can yield priceless returns.
In this episode, we cover:
Justifying spending money on effective fitness programs and how they can save you money in the long runRecognizing and breaking free from toxic dieting patterns and behaviorsCris's journey of overcoming strict dieting habits and finding a balanced lifestyleThe role of holistic and comprehensive fitness programs in achieving sustainable resultsThe importance of trust, communication, and personalized support in your fitness journeyHow a supportive community and professional coaching can transform your approach to health and fitnessAnd so much more!
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Are you inundated with one-size-fits-all diet plans that don’t seem to work? Or perhaps the rigid teachings of traditional dietitian training leave you feeling disconnected from your personal nutritional needs? In this episode, I sit down with Kara, the head of nutrition for the Powerhouse Academy, a registered dietitian and former athlete, to break down the importance of individualized success and personalized nutrition plans. Whether dealing with physical appearance goals, fat loss, or muscle gain, today’s talk dives deep into making realistic and sustainable changes that fit your unique lifestyle.
This episode is for you if you want to ditch the rigid diet mentality and embrace a balanced, personalized approach to your nutritional journey.
In this episode, you will:
Learn how success in physical appearance, fat loss, and muscle gain varies from person to person.Understand why meeting clients where they are is more effective rather than imposing a standard plan.Learn how to enjoy food socially without derailing your health goals, balancing indulgence and moderation.And so much more!
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Do you struggle to find balance between your career, personal life, and self-care? Maybe you’ve felt overwhelmed by societal pressures and the constant juggling of responsibilities. In this episode, I sit down with Julee Gracey, a Certified Business and Confidence Coach who has been helping women with mindset, business, and life strategies for over ten years. We discuss the systems and strategies that have helped her and her clients lead fulfilling lives without sacrificing their well-being.
This episode is for you if you want to embrace authenticity, build your confidence, and learn practical tips for integrating personal health into professional success.
I’m excited about this episode because you'll hear from Julee now, and when you come to the Powerhouse Summit, you'll be able to see her as a featured speaker.In this episode, we cover:
Systems for maintaining balance and avoiding burnout, helping you integrate professional success with personal fulfillment.Learn why delegating tasks is crucial for your well-being.Discover practical steps you can take immediately to start realigning your life priorities and improving your overall well-being.Understand how to effectively communicate needs and set boundaries with partners.
Connect with Julee GraceyWebsite
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Do you find yourself stuck in a cycle of dieting, losing weight, and then gaining it all back? Maybe you've convinced yourself that extreme measures and temporary fixes are the only way to achieve your fitness goals, only to be disappointed repeatedly. In this episode, we tackle the underlying reasons behind these common fitness lies and help you reframe your mindset for sustainable success.
And before we even get started, before anybody gets offended - You're calling me a liar. How dare you? - I am not saying that you intentionally lie or that you're making this elaborate story; it's just kind of a little white lie that is probably holding you back from having success in the long run.
This episode is for you if you're tired of feeling unhappy in your own skin, ready to break free from restrictive habits, and eager to discover a more enjoyable and lasting approach to your health and fitness journey.
In this episode, we cover:
The illusion of "knowing what to do" but not applying it in your fitness journeyThe pitfalls of extreme measures like detoxes, fasting, and restrictive dietsThe cycle of weight loss, weight gain, and binge eatingHow to embrace a sustainable and enjoyable approach to fitnessThe freedom to enjoy life and food without the constant worry over body imageConnect with Nathalia
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Are you tired of trying the latest diet trends and still not seeing the results you want? Do you find yourself struggling with consistency and motivation? In this episode, I'm sitting down with Stephanie, a member of the Powerhouse Academy, to share her inspiring journey from skepticism to success. We discuss the importance of timing, the pitfalls of a DIY approach to fitness, and how mindset can be a game-changer in achieving your health goals.
This episode is for you if you're looking for a real, down-to-earth conversation about overcoming setbacks and committing to a healthier, happier you.
In this episode, we cover:
The journey from skepticism to commitment and how it pays offWhy timing and mindset are crucial in your fitness journeyThe significance of personalized coaching and accountabilityHow to navigate vacations and real-life events while staying on trackMindset shifts that help sustain long-term health and wellnessLinks & Mentioned Resources
Forever Strong: A New, Science-Based Strategy for Aging Well by Dr. Gabrielle Lyon
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Do you believe age sets boundaries on what you can achieve physically? Maybe you've faced challenges that made you wonder if pushing through was worth the risk. In this episode, we discuss Olympic athletes who defy the odds, including stories of perseverance from war-torn countries and groundbreaking achievements by legends like Simone Biles.
In this episode, we cover:
The concept that age is not a limit to physical fitness and successThe importance of getting up after falling and trying againBalancing fitness goals, work-life balance, and personal well-beingLinks & Mentioned Resources
United States Olympic & Paralympic Museum
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Ever wondered how mindset can truly transform your health and fitness journey? In this episode, I'm talking with Valerie, a corporate attorney from Canada and member of the PowerHouse Academy, to discuss the transformative power of mindset on health and well-being. Together, we explore Valerie's journey of losing weight, gaining confidence, and navigating life changes—all by harnessing the power of support and a customized fitness plan she received in the PowerHouse Academy.
In this episode, we cover:
The impact of mindset on overcoming health and fitness challengesHow physical changes positively affect relationships and careerThe importance of investing in health and well-beingNavigating social situations while staying committed to health goalsThe role of personalized support from coaches, therapists, and dietitians in achieving successStrategies to maintain fitness programs even during busy periods or tripsOvercoming skepticism and finding trust in a fitness programConnect with Nathalia
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Do you feel like you're constantly battling a lack of motivation and discipline in your fitness journey? Maybe you’ve tried multiple strategies, but nothing seems to stick, and you find yourself blaming your own lack of accountability. In this episode, I'm exploring the true meaning of discipline and motivation, challenging the notion that it’s all about personal failings. Sometimes, the root cause is a fitness strategy that simply doesn't fit your current life.
This episode is for you if you're a high-achieving woman who’s tired of short-term fixes and ready to find a long-term, sustainable approach to fitness that aligns with your busy and accomplished life.
In this episode, we cover:
The symptoms of a fitness strategy that doesn’t fit into your lifeWhy simply "buckling down" on an ineffective strategy won’t workThe tendency of high-achieving women to blame themselves for lack of disciplineHow to assess the sustainability of your fitness strategy objectivelyCreating a path for long-term success rather than short-term challengesNavigating different seasons of life to maintain your fitness journey smoothly
Links & Mentioned ResourcesReplay of How to Avoid Vacation Weight Gain Without Giving Carbs & Mimosas
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Do you ever feel stuck in a fitness rut and can't pinpoint the cause? Maybe you blame factors like hormonal imbalances or digestive issues without any real evidence. In this episode, I'm getting sassy about the real reasons behind your lack of progress and calling out what's been holding you back.
This episode is for you if you're ready to cut through the noise, take personal responsibility, and reclaim control over your fitness journey. Tune in and get empowered to achieve the results you deserve!
In this episode, we cover:
Pitfalls of excusing lack of progress with untested issuesThe danger of fitness professionals shifting responsibility away from clientsWhy personal responsibility is crucial for achieving your fitness goalsThe importance of consistency in nutrition, exercise, sleep, and hydrationOvercoming the disempowering messages prevalent in the fitness industryLinks & Mentioned Resources
But...Can You Say It to My Face?
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Do you ever feel like you're stuck in a cycle of extreme dieting and intense workouts, only to end up frustrated and doubting yourself? Maybe you've tried countless strategies that once brought you success but now seem to drain your energy and patience. In this episode, I'm discussing the common mistakes women make in their fitness journeys, sharing my personal experience from bodybuilding competitions and the pressures of maintaining an ideal appearance.
This episode is for you if you're ready to break free from the exhausting cycle of over-restriction and find sustainable strategies that fit your current lifestyle and responsibilities.
In this episode, we cover:
The negative impact of extreme diet and exercise strategies on fitness goals and happinessHow pressure to maintain a certain appearance can affect personal and professional lifeThe importance of personal accountability and finding new approaches to health and lifestyleLinks & Mentioned Resources
July 18th - Free LIVE Training - How to Avoid Vacation Weight Gain Without Giving Carbs & Mimosas
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Do you often find yourself waiting for the "perfect" moment to start your fitness journey, only to realize that moment never seems to come? Maybe you have a busy lifestyle filled with work, family responsibilities, and social events, and you're struggling to find a consistent approach to your health and fitness. In this episode, I'm discussing the pitfalls of waiting for that elusive perfect time and the negative impacts it can have on your fitness goals.
This episode is for you if you're ready to break free from the cycle of starting and stopping and are looking for a flexible and sustainable fitness strategy that aligns with your lifestyle - so you can remain consistent even during life's chaotic moments.
In this episode, we cover:
The negative impact of waiting for the perfect time to start your fitness journeyThe importance of consistency and continuous effort in achieving fitness goalsPractical advice for fitting fitness into a busy lifestyle with multiple responsibilities
Links & Mentioned ResourcesJuly 18th - Free LIVE Training - How to Avoid Vacation Weight Gain Without Giving Carbs & Mimosas
Connect with Nathalia
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Do you struggle to maintain your fitness routine during the chaos of summer vacations and the endless busyness of parenting? Maybe you’ve felt overwhelmed, discouraged, or tempted by the allure of quick fixes and extreme diets. In this episode, I'll discuss the common mistakes that sabotage your fitness progress during the summer and share practical strategies for staying on track, even during travel and disrupted routines.
This episode is for you if you’re ready to embrace a sustainable approach to fitness and transform your summer challenges into opportunities for growth and lasting health.
In this episode, you will:
Identify and avoid three common mistakes that hinder fitness progress during busy periods like summer.Learn effective strategies to maintain your fitness and nutrition regimen while traveling or dealing with disrupted routines.Gain inspiration and understand the importance of consistency, even when life gets busy.Links & Mentioned Resources
Fit Travel Made Easy Guide
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Do you ever feel like life has thrown you too many curveballs to hit back? Maybe you are struggling to find motivation and zest for life amidst personal loss and setbacks. In this episode, I sit down with Susan, a remarkable woman who has faced unimaginable challenges and turned them into a powerhouse of inspiration.
This episode is for you if you need a story that reignites your spark, shows the importance of resilience, and emphasizes the transformative power of self-care and community support. Don't miss Susan's incredible journey from grief to strength.
In this episode, you will:
Learn about Susan’s inspiring journey of resilience and survival after the loss of her husbandUnderstand the importance of self-care amidst personal tragedy and how to find your motivation againDiscover how the Powerhouse Academy offers unique support focused on both physical and mental well-beingConnect with Nathalia
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This podcast is brought to you in partnership with Leah Bryant Co. - Show more
