We naturally want WHAT we want, WHEN we want it. But most of us also know that to get everything we want when we want it is not the best thing for us in the long run. Learning to say "no" to yourself is vital to changing a long-term habit, a current behavior, or achieving a goal. Heidi shares examples and a four part process to saying "no" to yourself. Take Aways Saying "no" to yourself is a useful skill to develop.It leads to greater self confidence and peace.Example 1: Long term habit...

With the holidays coming and hectic lives, we can all use simple reminders on losing weight and staying healthy. Heidi outlines five ways to lose weight without dieting in today's episode. Enjoy! Take Aways Take breaks from eating. This helps with insulin resistance and allows your body to access fat to use as fuel rather than sugar.Eat less ultra-processed foods (UPFs).Stop eating your feelings. Stop eating by 7 pm and wait until 11 am to eat. Drinking water is okay.Write down your crav...

Trying to lose weight can be tricky. Heidi has been helping men and women lose weight for the past 3 years. This episode explores why we think we can't lose weight, the solutions most people have tried, and a different (hint: emotional) approach to losing weight. Get the 5 Ways to Lose Weight Without Dieting here. Ready to lose 20 pounds in the next few months? Info call with Heidi is Friday, October 17th at 11 am Mountain time. Sign up here. (That's 10 am PT/12 pm CT/1 pm ET) Ta...

There are people that inspire you to change and do things you want to do, but don't seem to have the gusto to get them done. Jody Moore is one of those people for Heidi. Listen in for ways Heidi has been inspired by Jody Moore over the years and her recent experience at Jody's marketing conference in San Diego. Take Aways Jody's teachings, coaching, and example have inspired Heidi.You are responsible for you and your life. If it sucks, it's on you. If it's awesome, it's on you. It'...

There is a temptation to stay safe and set ourself up with friends and family and leave the rest of the world alone. But there are benefits to getting out of our lives. There are benefits to seeing destitute people and hearing people's difficulties. There are benefits to being in the midst of laughter and smiling as well. Heidi shares experiences that have led to these beliefs in today's podcast. You'll like this one. There are lots of stories. Take Aways There is a temptation to get ou...

The idea that, "If I do this now, it will make something else easier later," is sometimes true and sometimes NOT true. On this episode, Heidi explores three examples of when you may want to second guess your gut instinct to "do it now." She also encourages a trade-off perspective especially when your brain is telling you to do something now for a supposed future benefit. Take Aways Example 1: Preparing to move from your current house by spending a lot of time downsizing, reorganizing, & c...

Heidi describes a new habit she's trying to create. She outlines elements that will help in successfully creating a new habit. Take Aways Six elements of creating a new habit:Have a vision (but a vision alone is not enough)Identify skills you will be building immediatelyFollow throughNotice urgesMake it easyMake it fun Visit Heidi Bradford Coaching to find out how to work with Heidi. Download your "5 Ways To Feeling Better with PMDD" here. 5 Keys to Living Well with PMDD Educa...

Disapproval is something most of us feel from ourselves or from others on a consistent basis. What if you could feel the disapproval and still feel confident and be at peace with yourself? What if disapproval doesn't have to derail your day or keep you from moving forward with your goals? Today's episode outlines why it's hard to feel disapproval and a formula for working through disapproval when it comes. A printable episode guide is available here. Take Aways Disapproval is hard becau...

Learn how and why it's a good idea to push back on some of your thoughts. Take Aways It's common to believe thoughts that come to mind.You don't HAVE to believe all the thoughts that come naturally.We CHOOSE to believe things.Reasons to push back on thoughts: they're keeping you stuck, they're creating confusion, they're in the way of achieving a goal, & for fun.Examples of thoughts you could push back on: I always say yes. Seeing food makes me want it. It's a pattern for me to... I can't...

A concept I've been pondering is living in expectation vs living with agreements. Part one of this episode is a review of this concept as explained by Steve Chandler. Part 2 is applying this to our relationship with ourself. I think we have a lot of joy to experience by shifting to a life of agreements instead of a life full of expectations. Take Aways Expectations are toxic. They lead to disappointment. They invite disappointment.Agreements are a better approach. They invite creativity and t...

The past year has been a roller coaster of emotions for Heidi. This episode is a recap of the year from an emotional/mental health perspective. Heidi shares what was working, what stopped working, and how she is approaching her mental and emotional health challenges now. Take Aways Heidi took new medicine that resulted in restless legs.That experience SCARED HER and led her to realize she was keeping medicine as a fall back, which was hindering her from doing all she could otherwise to handle...

Heidi discusses ways that being aware of your actions, words, and behavior can bring a feeling of freedom. She also shares how accepting your situation brings peace. Take Aways As far as Heidi is concerned, there is not ONE "cure" for every woman that has PMDD.Having PMDD offers an amazing opportunity for personal awareness, personal growth, and trust in yourself.Awareness is noticing the words going through your mind,  noticing the words coming out of your mouth, and noticing the actions tha...

Heidi covers the last part (part 5) of Getting Rid of PMDD: Personal Development. Personal development (a.k.a. personal enrichment) is important because it is YOU voting for YOU. It is an outward manifestation that your desires, your opinions, and your interests matter. By investing time in doing things that you enjoy, you remind yourself that there are things you still like--even when you feel depressed. Take Aways 4 Areas: Spiritual, Intellectual, Physical, and SocialSpiritual examples: pra...

Today we discuss what defaults are, why they're important, how to properly use them, and examples that work well for Heidi. Listen to the podcast for examples. 🙂 Heidi always love to connect with listeners. Send her an email anytime at heidi@heidibradfordcoaching.com Take Aways -A default in this context is:  is a pre-selected option that you choose to do if there is not an alternative that you want more. -Creating defaults leads to more freedom. -Having defaults saves time ...

Join Heidi to discover a basic way of tracking signs and symptoms you experience and an advanced way of tracking signs and symptoms. Record on paper, in a planner, on your phone, and/or using an app. Remember to record physical and emotional signs and symptoms. They are interconnected and influence one another. Take Aways Why you should track your signs and symptomsBasic tracking includes: recording the date you begin your period, how many days you bleed, your mood, and any discord...

Are you stuck not knowing what supplements to try to get rid of your pmdd symptoms? This is a great episode for you! Heidi shares the supplements, vitamins, and medicines she has tried over the past 3 years to get rid of her symptoms. Each woman's body is unique so trial and error is key for success, but listening to what has helped other women is great for a starting point and each time you want to try something new. Take Aways Don't fall for "There's no price too high for good health." trap...

This and the following four episodes are a series of podcasts explaining Heidi's five part method to get rid of PMDD. This episode is about Part 1: Mindset. Heidi's 5 Part Method for Getting Rid of PMDD MindsetSupplementsTrackingDefaultsPersonal DevelopmentTake Aways This method is to be used continually.When you find mindsets that help you, incorporate them more into your life.Common worries/thoughts that a woman with PMS or PMDD are... We're going to get into a fight. I'm going to be irrita...

In the previous episode, Heidi shared why handling loss has been on her mind and ways to handle loss. Today she discusses losses that are common for women that experience PMDD and ways that can help you feel better. Take Aways Losses women experience when PMDD symptoms are active: Relationship with yourself: You experience the loss of your “usual” relationship with yourself (during days 15-28). Relationship with your husband: Normal solutions for conflict resolution don’t work. You lose ...

Loss is a part of life. It's not a very fun part, but it seems to be necessary during our time on this earth. Over the past six months, Heidi has experienced loss in the form of loved ones passing from this life and loved ones of her friends passing from this life. Take Aways You will likely experience loss that will affect you in these areas: relationships, time, health, and money. Women with premenstrual disorders experience loss in unique ways (Addressed more in Part 2)Are...

Premenstrual disorders (like PMDD or PME) can be tricky to recognize. There isn't one significant symptom that is a tell-tale sign that you have a premenstrual disorder. In this episode, Heidi describes obstacles to recognizing you have a premenstrual disorder. Take Aways: 11 Obstacles Premenstrual disorder manifests as a mental health challengeWhen you present your issues and problems to a doctor nothing stands out as a premenstrual disorder.Hormone levels come back normal (becau...