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𝗪𝗲𝗹𝗰𝗼𝗺𝗲 𝘁𝗼 𝗔 𝗙𝗿𝗲𝘀𝗵 𝗦𝘁𝗮𝗿𝘁 𝗽𝗼𝗱𝗰𝗮𝘀𝘁, 𝘄𝗵𝗲𝗿𝗲 𝘄𝗲 𝗽𝗮𝗿𝘁𝗻𝗲𝗿 𝘁𝗶𝗺𝗲 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁 𝗮𝗻𝗱 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗵𝗮𝗯𝗶𝘁𝘀 𝘀𝗼 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗱𝗲𝗰𝗿𝗲𝗮𝘀𝗲 𝘀𝘁𝗿𝗲𝘀𝘀 𝗮𝗻𝗱 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲. If you’ve been struggling to figure out a health plan that works for you in your busy life, one that allows you to find more internal and external confidence so you can rise up and do your best work in your life, your home, and your relationships - this is the podcast for you. Together we are going to dig into healthy habits, nutrition, and time manag ...
 
Are you sick of dieting or counting calories and macros, but still feel drawn to the promise of quick, easy weight loss? Are you tired of feeling tired all of the time? Do you hate your body and believe you have to lose weight before you can feel comfortable in your own skin? Are you frustrated that you use food as a coping mechanism and can't seem to stop eating sugar? Do you just wish that creating healthy habits felt easier? Well friend, I'm here for you! Hi, my name is Jenna Waite. I'm a ...
 
By the age of five or six, your kids will form eating, exercise and sleep habits that can last a lifetime. The Guelph Family Health Study is testing new ways for kids to learn healthy habits early – habits that can significantly lower a child’s risk for disease now and in the future. Our podcast, Healthy Habits, Happy Homes provides evidence-based advice, tips, tools, and interviews with experts to help your family develop healthy home routines!
 
Hey, girl! I know what it feels like to keep failing on your health goals, to feel like you are always starting and stopping the next diet or workout program, and not having any consistency with your habits or routines around wellness. You know it’s time to make a change in your life and say YES to yourself... but it feels so hard. There aren’t enough hours in the day and you feel guilty when you DO take time for yourself. But you know you NEED a massive transformation for your body and mind ...
 
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Hot Mess Mom Health | Healthy Habits, Accountability, Mindset, Simple Nutrition, Anti-Meal Prep, Time Management Hacks, Inspiration

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Hot Mess Mom Health | Healthy Habits, Accountability, Mindset, Simple Nutrition, Anti-Meal Prep, Time Management Hacks, Inspiration

Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!

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Welcome to the Hot Mess Mom Health Podcast! Are you a busy working mom who is tired of feeling tired? Do you feel desperate to make healthy habits a routine but can't figure out how to be consistent? Would you love help figuring out how to make quick healthy meals the whole family will enjoy? Do you feel like you have no time to plan for anything, let alone find time to workout? Do you want to stop playing the mental game, put yourself first and reach your health and weight loss goals? In th ...
 
Learn to intuitively eat // Ditch the diets // Prioritize God & your mental health Are you tired of trying to balance every aspect of your life: physical health, nutrition, mental health, relationships, family, faith, your career and more? Do you feel like you’re on a constant journey of trying to better yourself and reach your goals but feel like you’re getting nowhere? The harder you try, the more discouraged you become? I feel you girl, and you are NOT alone! In this podcast, you have per ...
 
Hey fella! The Over 40 Freakin Awesome podcast helps fed-up, out-of-shape men over 40 just like you - Fathers, Husbands, Guys with demanding jobs - to get a body you're proud of, EVEN IF you feel it's 'too late'. I talk about Mens Fitness After 40, Mens Healthy Habits, Men's Fat Loss, Strength & Muscle Building and Boosting Testosterone. Check out OFFAcoach.com for the FREE DadBod Overhaul Workout Program - to help you get in shape without turning life upside down. Email me at chris@offacoac ...
 
Erika Steinke is an integrate nutrition coach with a specialization in Gut-health that works with women to empower them to ignite their inner health & Lifestyle by helping them achieve self-determined goals. This health and wellness podcast will inspire, motivate and (maybe) teach you something new about implementing healthier habits into your daily life and making them last. Follow along for tips, tricks and strategies that actually work and can be applied in your life today. Want more? Fol ...
 
80/20 Healthy Habits helps you create healthy life habits. Nutrition and fitness is more than just diet and exercise. It encompasses your whole lifestyle. Nutrition is not just what you put into your mouth but what you put in between your ears. We help you be transformed by the renewing of your mind. To live a life of vitality and purpose. Our podcast will bring you encouragement, inspiration, health tips, interviews and more. Find more help on our YouTube channel and subscribe and website w ...
 
Welcome to the Bite Sized Habits podcast, This podcast is all about serving up bite sized, digestible evidence-based guidance from top health and behaviour change experts and some inspirational real life stories to help you to get the mindset for success and stay there.
 
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show series
 
Last weekly update on my journey to 40!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Have you ever heard of grounding or earthing? The earth actually has natural electric charges and when you walk barefoot, lay down in the grass, etc. you can actually stabilize your own body by directly connecting to those charges. There are so many health benefits that we'll cover in the episode as well and of course a habit hack to make this part…
 
Creating healthy habits is crucial for enjoying sustainable health. But there are a few mistakes I see people make over and over that thwart their efforts to form a new habit. I've even been guilty of making these mistakes myself, but now you don't have to! For even more free help, check out these resources: Finding True Health Facebook group: www.…
 
Charlotte Markey Phd is uniquely qualified to talk about the effects social media is having upon our youth's developing self image. Actively doing research, examining eating behaviors and body image for 25 years, she has applied this knowledge to newer issues cropping up surrounding social media and self image. In this episode we explore all of the…
 
Do you struggle getting enough protein into your diet? In this episode I go over the importance of protein and how you can up your daily protein intake! These 3 easy tips will have you eating enough protein in no time! Free macronutrient food list: https://mailchi.mp/c218585298ac/macrofoodlist Ready to connect with me?Join my Facebook Community: ht…
 
Hey, health journey-er! Do you struggle to keep your energy up throughout the day? The To-Do list seems never-ending, but the energy supply doesn't usually match. Today we're talking about healthy energy pick-me-ups so you can get done what you need to without putting unhealthy, dangerous things into your body. Come hop in the Facebook group and sh…
 
Today we chat about something that I believe if we all focused on we would get healthier. The good news it has nothing to do with the scale. We take a dive into Metabolic health, what it is and why it's probably the most important thing you can focus on in your health and weight loss journey.Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Working moms who work outside of the home have a bit more of a challenge finding time to take care yourselves and you have to get creative! That's where these 10 micro habits come in today on the show! We'll chat about basic habit strategies, when/where to take care of yourself and how these tiny micro habits will compound into a massive transforma…
 
Weekly update #48 on my journey to 40!!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Do you ever find yourself typing out "just wanted to..." or saying aloud, "I am just..." Sometimes the word, "JUST," can minimize or cut yourself short. This habit hack will help you replace JUST from your vocabulary and be more aware of when you are using it! *** WORK WITH ME: -Enroll in my signature program,, SELF TRANSFORM U now! (my mini course…
 
#38: We're told if we just work hard enough and want it badly enough, we can mold and shape our body to be any size we want. But how much influence do we actually have over our weight and body size? Which factors affecting our weight are within our control, and which are not? Are we "letting ourselves go" if we let go of trying to control our weigh…
 
Joann Bogard is a parent who did everything right and her son still died participating in a dangerous social media challenge. The “Choking Challenge” is an ongoing killer and Big Tech is failing to put up guardrails. In this episode learn about 15 year old Mason Bogard, his life, and how we can support legislation that will provide youth protection…
 
In this episode I talk with Trudy Stone, who is a certified culinary nutritionist, TV guest wellness expert, author, podcast host and founder of Trudy Stone Nutrition. She educates people about nutrition solutions for managing stress and anxiety. She teaches us about the R.I.S.E method, a step-by-step framework to help people to overcome stress, ov…
 
Today we talk about a big trigger for a lot of us, the dreaded scale. I share my personal reasons for why the scale gets in my head and what I focus on instead.Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Have you ever considered your personal style as part of your wellness? The way you dress yourself often reflects the way you feel on the inside. As we finish up our confidence series today, we're talking to Fashion Stylist, Jenny Zook, on how to create your own personal style and of course how to create simple style habits to help you look, feel an…
 
Weekly update #47 on my journey to 40!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
There is a 3 step process--a habit foundation, if you will, that I teach in all of my programming when beginning a new habit: CUE, ROUTINE, REWARD. Today's HABIT HACK is focused on the REWARD step and how you can reward yourself for starting a new habit! You can also grab my FREE HABIT INVENTORY to track your current habits and see where all of you…
 
#37: Diet culture teaches that getting healthy requires tons of willpower. Others argue that you don't need willpower at all if you set up your environment correctly. So which is it? In this episode, we'll explore how important willpower really is when working on your health. For even more free help, check out these resources: Finding True Health F…
 
Richard Culatta is the CEO of ISTE (International Society for Technology and Education) and author of the book Digital For Good - Raising Kids to Thrive in an Online World. In this episode we discuss how the digital citizenship curriculum needs to be updated and how to become an upstander when seeing cyberharm occur.…
 
You can't afford to neglect yourself! I've been hearing from my community that cost is sometimes often a barrier to self care. So today I'm going to share 10 free or inexpensive forms of self care! If you need some help creating your own version of self care (because self care is personal!) check out this FREE SELF CARE CHECKLIST I created for you …
 
Are you struggling with your mental health? First of all, let me say that you are NOT alone, but I know it might feel like it. In this episode, I share 5 tips to help you feel less alone when you are struggling mentally. These are the 5 tips that I am using currently, while dealing with postpartum depression. No matter what you are struggling with,…
 
It's back to school time again! If you struggle with what to pack your kids for lunches, you are not alone! I hope this episode will help you with some easy ideas and let you know that you are not alone with trying to keep your kids fed and healthy at the same time.Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Weekly update #46 on my journey to 40!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Hey, health journey-er! I don't know if you agree, but at least for me - it never seems convenient to workout. “Later” always seems like a better time, until later comes - then earlier seemed better after all. Today we're talking about why you should workout in the morning and how to look at your schedule to make that happen. Come hop in the Facebo…
 
It is no secret that my life has made a complete 180 since finding food freedom. In this episode, I share 15 ways food freedom has completely changed my life... Enjoy! Ready to connect with me?Email me for 1-on-1 coaching: thisismirandalee@gmail.comJoin my Facebook Community: https://bit.ly/mirandaleefbVisit my website: www.thisismirandalee.comSay …
 
Hey, health journey-er! Have you ever been late? Have you ever had to wait on someone else? Both can be stressful and dangerous, for different reasons. Today we're talking about the main reason you struggle with time management, and how to fix it. Are you usually the one who is late or waiting on others? Come hop over in my free Facebook Group and …
 
Ever feel like you can't catch your breath (literally and figuratively?) On today's episode I'm share 4 different breathing techniques to help you feel more calm and present and how to acutally make it apart of your schedule! Stick till the end because I'll lead you through one of my favorite breathing techniques! *** WORK WITH ME: -Enroll in my si…
 
#36: Let's be real here - who doesn't want more energy each day? We need enough energy to keep up with our kids, get through our never-ending to-do lists, and go after our dreams. Thankfully there are specific habits we can add to our lives that will give us the energy we need to live our best lives. If you'd like even more free help with your heal…
 
Hey, health journey-er! Do you live somewhere warm because you don't like the cold? Or do you live where you get all the seasons, so enjoy bundling up? No matter your preference, when it comes to your health - controlled cold is a good thing. Today we're talking about why you should aim to have part of your daily shower be at least cold for two min…
 
2 months ago I gave birth to my beautiful baby boy, Tai! I wanted to share my birth story with you all since you followed me through my pregnancy journey. While my birth story was anything but uneventful, I would go through it a million times to meet my baby boy! Want more life updates? Follow me on Instagram @thisismirandalee Ready to connect with…
 
Today I bring on my husband Braheem to chat about our 75 Hard journey.Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
We are continuing our CONFIDENCE SERIES today with the ladies of the Modern Woman! What's it like being a modern working mom today? We'll chat about what it really means to step into your own power, drown out all of the external noise, and how to listen to your own intuition. I know you are so giving of yourself, so now it is time to step into your…
 
Weekly update #45 on my journey to 40!!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Do you know what macros and micros are? If not, no worries! In this episode I go over the basics of the three (technically four) macronutrients and the importance of micronutrients. I tell you why you lose weight when you cut out carbs... Spoiler alert! It isn't because you're losing a bunch of fat! Also, I explain how to get the macronutrients you…
 
Have you ever heard of the Dickens Process that Tony Robbins uses? It's a NLP technique based on "A Christmas Carol" where you dig deep into your own self limiting beliefs and how they affect you and the ones you love in your past, present and future (think the ghosts in the story that visit Scrooge!) Use this habit hack to help you take action and…
 
#35: Religious fasting has been around for ages, but intermittent fasting is still a pretty new trend. Nevertheless, the diet has become very popular and will likely be around for a while. But is intermittent fasting health-promoting? In this episode, I'll go over what fasting does to our bodies and all you need to know about using fasting as a die…
 
Hey, health journey-er! Do you get uncomfortable when people bring up their past? Do you wish everyone else would just bury things like you've learned to do and simply move on? The truth is that hurt people hurt people, even if unintentionally. Today we're talking about the importance of healing and how to do it so we don't end up like Jessica Day …
 
Today is my birthday! You have been such a blessing in my life that I wanted to do a giveaway for someone to get a FREE spot in the next round of SELF TRANSFORM U NEXT LEVEL! All you have to do is: Leave a review in iTunes Screenshot it Tag me with it on your Instagram stories @emilynichols22 I'll announce the winner on Friday, August 26th 2022! **…
 
Mixing it up today, friends! In this episode I talk with Brittany Smitherman, who shares her journey to becoming a 6-figure realtor in a few short years. She openly talks about her struggle with mental health, how she ended up in real estate, and she gives us some tips for finding the best realtor and house in this market! Follow Brittany on Instag…
 
Today I wanted to chat about something a little different.. We are all surrounded by tons of toxic items in our lives and I believe in order to get healthy we need to focus on our whole body. Not only do the things we put in our bodies matter the things we breath in, put on our bodies and surround ourselves with matter too. Listen in to hear some t…
 
Ever lack confidence in yourself? Me too! After breaking my tailbone this summer, my confidence has tanked due to not being able to be as active as I normally am and causing a snowball of self doubt and negative self talk from there. However, I'm taking action and taking you along for the ride as I'm going through my own systems that I teach throug…
 
Weekly update # 45 on my journey to 40!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Want to know why you always gain the weight back after extreme dieting? Giiiiirl I got you. In this episode I explain the science behind metabolic adaptation and how to properly work WITH your metabolism. I explain the different components of TDEE, and why your body needs more calories. For those of you who don't know what reverse dieting is, I exp…
 
Hey, health journey-er! Do you hate getting sick? It never seems to be convenient and always lasts longer than I wish. Today we're talking about ways to help boost your immunity to help you avoid the sicknesses that always seem to go around (and fight inflammation and allergies too!). Come hop in the Facebook group and share your biggest takeaway f…
 
Have you heard of hot girl walks over the past year? Or how about rucking (you might have seen me in my stories walking with my GoRuck vest!) There are so many benefits to taking a walk--not just physical, but also mental/emotional as well! Today I'm sharing a hack to make walks a daily part of your routine that will influence other healthy habits …
 
#34: Maybe you've tried to make healthy changes before, but feel like you failed. Or perhaps the thought of change feels too daunting and unattainable, so you don't even try. Today I'll share why it's absolutely, 100% possible for you to make healthy changes to your life. I'll also go over my 6 steps to make sure your efforts to change are a succes…
 
Hey, health journey-er! Do you ever feel overwhelmed? Are you unsure where to start or what to even do? Today's episode talks about how to overcome overwhelm so you can stop taking naps to avoid your list and start consistently making progress. Come hop in our Facebook group and share your takeaway from today and what you are going to do this week …
 
In today's episode I chat about a mindset shift that can really help if you are feeling like you are giving up so much of what you love to lose weight and get healthy. This can be a total game changer for you if your stuck but want to keep going.Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
I've said it once, and I will said it again... You need to work on your gut health! There are so many health conditions that are connected to gut health, even things that seem unrelated: weight gain, eczema, low energy, and more. In this episode I talk with dietitian and founder of Fresh Food Bites, Laura Marzen. She is a virtual nutrition coach th…
 
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