Today, Holly and Gillian speak about:
BWC NOTESHow did we get to where we are now in our relationships with food, our bodies and exercise?Inspired by a great question from one of our clients, Holly and Olivia reflect on the things that felt key for them in supporting their journey from disordered eating & HA to rebuilding a stronger relationship with food, their bodies, exercise, and themselves than they have ever had before. We talk about:> how our journeys began and where we are now> the things that have helped us most on our journeys:
All 3 of us are on the pod this week as we straddle 16 hours of time zones to bring you some answers to some more excellent listener and client questions!
We talk about:
> Holly’s dad’s wholesome new hobby
> Olivia’s training wins post-HA recovery and post-partum
> Gillian’s experiences moving in with a partner for the first time
And in our Q&A we tackle:
> Do we need to be on social media as a new personal trainer? And if we do want to be on social media, how can we approach this being on the other side of HA recovery / healing our relationship with food?
> How can I check videos of my form in the gym without body checking?
We're back with another Q+A episode covering two listener questions:
My partner and I are both shift workers, any advice for managing our nutrition?
As I'm improving my relationship with food, how do I know if something is a food preference or actually a food rule?
If you'd like to ask us a question for our next BWC episode, please DM us on Instagram:
@bitesizenutri
@oliviaparkcoach
@holly_etphdcoaching
See you again soon!
What have we been up to since we last recorded a Be Well Cartel podcast?
Plus today's question:
If you're working on healing your relationship with food and your body, how can you support yourself in navigating social occasions and trips with friends, colleagues, or other people who might still be eating or discussing food and bodies in ways that might feel triggering to you at the moment?
Have a question?
Email us at bewellcartel@gmail.com or DM us on Instagram @bewellcartel
In this episode, Gillian and Olivia discuss a few habits, thought patterns and actions that align with a positive relationship with food and exercise, and share some of their personal insights from their healing journey with both.
Please be patient with us as we work towards a posting schedule that works for all of our schedules- we LOVE doing the podcast and will keep you updated on our posting schedule :)
Send your episode requests, questions or ideas to @bewellcartel on Instagram so we can make sure to put together episodes that answer all of the burning questions you have around your health, wellbeing and fitness.
If you’re enjoying the podcast, please go ahead and share your favourite episode, and leave us a rating and/or review wherever you’re listening!
In this episode, you'll hear from Gillian's (now almost 97 year old!) grandmother with a few sage pieces of advice, and then we hop into a discussion around self compassion, the three pillars, and tips to bring self compassion into your approach towards goal setting and daily life.
We cover:
> what is self compassion?
> how can you start building the skill of self compassion?
> how can you stop being SO hard on yourself? (perfectionists, we're looking at you!)
As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!
You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast.
Mentioned in this episode:
Kristen Neff : https://self-compassion.org/category/exercises/
Tara Brach : https://www.tarabrach.com/brief-meditation-5-minute/
In this episode, Holly and Gillian discuss what really happens when we overeat. You'll learn more about what happens in your body, how to manage your mind, and some actionable tips to approach overeating during the holidays (or any other time, really).
Mentioned in this episode:
Binge Eating/Overeating/Emotional Eating episode: https://open.spotify.com/episode/63Dd7pvAqqzp49EFnPC2nC?si=c48d785f0cea4834
"Consistency" is a fitness social media buzzword.
We're constantly bombarded with posts that tell us that consistency is the key to everything we could possibly want, and that if we're not reaching our goals, the problem MUST be consistency.
But what does 'consistency' even mean?
And is it as key as the fitfluencers would have you believe?
This week, Holly & Olivia tackle this question, as well as covering some study summaries on BCAAs and Whey Protein to kick the episode off.
Let's dismantle some misinformation this week!
We’re back!! (we missed you!)
In this episode, Holly and Gillian walk you through four actionable step to setting yourself up to manage the holidays with a flexible mindset around food, exercise and self care.
You’ll learn a few tips for setting realistic expectations for this season, communicating healthy boundaries, and how to balance the season with your goals.
We’re taking requests for new episodes!!
Send your episode requests, questions or ideas to @bewellcartel on Instagram so we can make sure to put together episodes that answer all of the burning questions you have around your health, wellbeing and fitness.
If you’re enjoying the podcast, please go ahead and share your favourite episode, and leave us a rating and/or review wherever you’re listening!
If you’d like to hear the episode of Gillian’s podcast mentioned in this episode, you can find it here:
https://open.spotify.com/episode/14Ec6xHTGB1SOLBAdvLrZi?si=6a54f6ea0b4141d4
In this episode, all THREE of us answer the questions:
> Veganism vs. vegetarianism vs. omnivorism: What does the current research say? + personal thoughts if you want to share
> How to support someone who might be struggling with disordered eating who hasn't specifically asked for help?
> How will you raise your children in order to cultivate a good relationship with food and their body?
As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!
You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast.
Mentioned in this episode:
@kids.eat.in.color Instagram account
Binge eating vs. Overeating episode: https://open.spotify.com/episode/63Dd7pvAqqzp49EFnPC2nC?si=HSw4idO0QOuiKbTrj4rfow
A bit of a different episode this week, on a topic that has come up a lot in conversation recently!
Making friends as an adult is HARD… so in this episode, we offer techniques, mindsets, and strategies to making friends as an adult.
You’ll hear:
> what you need to know about yourself before starting the friend journey
> the role of self acceptance in making new friends
> how to be OK with not connecting with everyone you meet
> real-life places and activities you could meet new friends
> tools that can help you connect with new people, and places you might meet them
> how doing things on your own can make it easier to meet new people
> strategies for connecting with people, even if you’re an introvert
If you’re enjoying the podcast, please go ahead and share your favourite episode, and leave us a rating and/or review wherever you’re listening!
You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions t
This week, Holly & Olivia dive into some fitness-related questions.
We cover:
1. I love attending the group classes at my gym, but I can tell that sometimes the workout of the day isn’t really what my body needs. What should I do in those situations?
2. Group classes aren’t working for me any more, but I find it really hard to motivate myself to work out on my own - how do I manage this?
3. I always struggle to hit the recommended amounts of steps, sleep, water etc - I find it so overwhelming! How can I start hitting them?
We hope you enjoy this episode - if you have a question for a future episode, submit it to us via our Instagram DMs at @bewellcartel !
In this episode, Oliva and Holly answer client questions and talk about some interesting research around fat consumption + stress relief.
> Is it more important to prioritise sleep quality or sleep quantity?
> I think I want to work on my relationship with food and my body, but every time I seem to take a few steps and then I get scared and quit. How can I move past this?
As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!
You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast.
Mentioned in this episode:
Peter Attia MD newsletter
Fear setting: Tim Ferris
Energy availability is the energy our body has left over from our calorie intake after we take away the calories from exercise - the energy it uses to keep all your organs and body functions running.
This week we’re talking about the state of Low Energy Availability - when we are consistently not giving our bodies enough energy for them to repair, rebuild, and do all the other awesome things that bodies do to support us.
A lot of the time we might not realize that we’re in a state of LEA until it goes so far that we see menstrual cycle irregularities, but there are SO many signs before then that are important to look out for so that you can reverse it before things go too far.
Join us for a discussion on LEA where we will talk about:
> What *is* Low Energy Availability?
> How is it different from RED-S?
> What are the early signs of LEA?
> What are the signs of chronic LEA?
> What should you do if you think you might be in a state of LEA and are seeing some of the signs?
In this episode, Olivia and Gillian answer three questions:
> Is it OK to have high standards?
> Why are some people naturally leaner than others? How much of it is genetics and how much is lifestyle?
> How do I reconcile being a people pleaser with my health and fitness goals?
If you would like to submit a question for an upcoming Q+A party, send us a message @bewellcartel on Instagram!
As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!
You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast.
Mentioned in this episode:
Alcohol episode: https://open.spotify.com/episode/0FrBc0cnaIzY1HfchwZEmL?si=rVuNKlHrSfKDzuERHe6PXw
Mindful Eating and Intuitive Eating are terms that you’ve probably heard being thrown around on social media - but are we really getting a good understanding of them from 60 second sound-bites?
Today, we look deeper at these two trending eating methodologies: what they are, why they matter, and what the science says about them.
Here’s what we cover:
What is Mindful Eating?
What is Intuitive Eating?
What are the main differences?
Where do they overlap?
What are the 10 central principles of Intuitive Eating?
What do studies say about Intuitive Eating’s effects on mental and physical health?
What are some of the criticisms of Intuitive Eating?
Mentioned on the podcast:
Bloomberg - Prognosis: Losing It:
https://open.spotify.com/show/6loJL0aKjHugIOzBLKkaeM
In this episode we reflect on some of the things we’ve learned over our years as coaches, and some beliefs we had as new coaches that have been completely turned on their heads as we’ve grown and evolved.
We cover:
> our biggest learnings over our years
> mistakes we made and what we learned from them
> what we would NEVER do again as coaches
As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!
You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast.
It’s time for another Q&A party!
We dive into 3 questions today:
Mentioned on the show:
BWC Macronutrients Episode:
https://open.spotify.com/episode/5EO3YOO1HjfRsdtVv1pzla?si=0c087b042e6644a7
Tim Ferriss Fear Setting:
https://tim.blog/2017/05/15/fear-setting/
In this episode, you’ll learn more about the body neutrality movement, and how to start practicing body neutrality and body functionality.
This episode focuses on both the concepts and the practice of body neutrality, and how to start separating your self worth from your body size or appearance.
In this episode, you’ll learn:
(You’ll also hear a little bit of Alfie on the pod today!)
As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!
You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast.
Mentioned in this episode:
How to curate your social media for better body image: https://www.instagram.com/p/CdEFZ5MISDK/?igshid=YmMyMTA2M2Y=