Avsnitt
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Many of my accountability coaching clients have trouble with emotional eating and fall into the trap of using food to manage 'unbearable feelings', quell boredom or just generally deal with stress.
This episode explores some of the causes of emotional eating and some strategies for dealing with it.
!3 strategies for managing emotional eating:
Keep a food / mood dairy Tame your stress Check-in with your hunger – is it thirst or is it that you are thinking about food? Get support – call a friend, join a support group, let me help you…Fight boredom - Instead of snacking when you're not hungry, distract yourself and substitute a healthier behaviour. Take away temptation – don’t have the foods in the house that tempt you…Don’t deprive yourself – don’t limit calories too much, keep the balance of food right, eat large amounts of healthy foodSnack on healthy things Learn from your setbacks Move your bodySchedule your mealsBanish distractions like TVPositive self talkEnjoy, keep the feedback coming and let me know what you want to know more about..
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One of the most hated parts of the female body that I hear about all the time is the upper arms. As the summer heats up there are some ladies that are battling the heat with long sleeves and covered arms.
We New Zealanders are notoriously bashful about our arms. This podcast unpacks all the issues we experience around our arms and also gives some tips and tricks on how to fall back in love with your arms and actually improve them so you can gain confidence.
Physically what can you do to improve your arms:
Do upper body weightsGet your arms out in the air and sunBody weight exercises like press up and tricep dips Loose body fatHow to change your narrative around your arms (if you need to):
Stop and identify negative thoughts.Challenge your negative thoughts.Write down what you like about your body.Wear clothes that fit you well.Treat your body with respect.Do activities that you enjoy or that help you relaxWear the singlet topTell yourself that your arms are greatThank you so much for listening...
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Saknas det avsnitt?
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Our minds are super powerful.
This podcast explores how our mindset impacts our health and sometimes also our weight. When researching this podcast what stood out for me was - adopting a choosing vs a cheating mindset about food - what are we choosing for our health? Im on a constant journey of sugar reduction so this is an interesting thought as I don't need to lose weight but could improve my health in this area....
This podcast explores a fixed vs a growth mindset and also how to 'unfix' a fixed mindset as well as some mindset shifts for better health and weight loss.
How to 'unfix' a fixed mindset
Focus on the journey Incorporate ‘yet’Pay attention to your words and thoughtsTake on challenges6 Mindset shifts for a better health outcome (and weight loss if you want it)
Focus on the bigger picture of overall health improvements - digestion, stress, emotional health, immunity, joint health , cardiovascular health, less alcohol etc... Have a specific action plan for how you will improve your healthDitch the perfectionist mentality - there will be hiccups and mistakes along the way but move along from these and stay on track and problem solve how to make healthy choices next time. Adopt a choosing VS cheating mindset around foodFocus on what you can control – your sleep, water, protein intakeSurround yourself with supportive people.I enjoyed the book by Carol Dweck 'Mindset: The New Psychology of Success'. This is a great read in this area.
Enjoy the podcast
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Such an emotive topic.
I have broken this down in this episode and given some tips on what body image is, how to overcome negative body image and what you can do about it.
To help your children (and yourself) its about leading by example - heres how:
Reflect on your own relationship about your bodyEncourage your child to speak about what they think, and how they feel about their bodiesBe aware of the effects of negative body talk around your children about your own body or the bodies of others. Don’t complain about body parts you are dissatisfied about with your child or anyone for that matter. Accept that bodies come in all shapes and sizes and celebrate body diversity. Avoid all the focus being on personal appearance and talk about the other things that make up a personBe aware of societal ideals that promote thinness or muscularity. Encourage your child to be media savvy and challenge the western narrows view of beauty or attractiveness.Try to avoid labelling foods as ‘good’ or bad’ instead focus on the nourishment that food provides and encourage flexibility in eating patterns. Assigning moral value to food which can create shame and guilt. Avoid talking about diets, engaging in diets and never encourage your child to diet regardless of body shape or size or weight. This can promote an eating disorder.Promote eating for nourishment and pleasureEngage in physical activity and keep the focus on fun and enjoyment.Enjoy and thank you so much for listening.
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In this beautiful summer weather it is important to feel physically and psychologically comfortable in your clothes.
Sometimes choosing and wearing shorts can feel confronting if your legs have been hidden over the winter.
This episode unpacks the options, decisions and everything else about shorts that you might need to consider to get yourself into a pair this summer.
Here are 10 things to consider when choosing the perfect pair for you:
What is your comfort level - what can you handle and tryFabric – do you want stiff, stretchy, soft or slinky?Waisted-ness - high, mid or low rise?Length - short, mid thigh or longer?Leg width – Slim, medium, wide or super flared?Pale legs - choosing the right colour for your legs. Body shape - what works for you?Choose the right shoes for shorts -flat, chunky, platform, sandals or shoes.Choose the right tops for shorts - long, cropped, fitted or relaxed.Positive self talk and start by wearing them around the house and don’t compare yourself to others.Enjoy the summer and the freedom of shorts..
I hope this has been helpful
Steph xx
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Today I was so privileged to interview my beautiful friend Shannon-Leigh Litt who is in the middle of attempting to break the Guiness world record for the most number of consecutive ultra marathons run - this is over 51kms per day. Today she completed ultra 382 - the current record is 200.
Listen for some super heated inspiration from this incredible athlete and human.
Thank you Shannon and best of luck with your amazing journey.
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Int he past few weeks with the Christmas and New Year holiday some of my clients have experienced food cravings that have been interesting and challenging for them and I. I really wanted to deep dive in to this so I could understand more about what was happening for them.
This podcast explores what cravings really are. The difference between emotional and actual hunger and how to recognise which is which and then 10 strategies to manage cravings which are:
Reduce stress WaterGet enough sleepEat enough proteinChew gumChange the sceneryGet some exercise Understand if it is hunger or a craving - mental games Avoid extreme hungerPlan a time to indulge or try one treat a day if you are not trying to lose weight.Enjoy and please do feel free to reach out if you want some help with your own health or weight management.
stephanie@brightred.co.nz
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Happy New year!
This podcast explores the weight loss drugs ont he market currenty. There is no prejudice and its totally up to you whether you want to try them or not.
The following areas are covered:
What are the drugs How do they work Who can get them How are they administeredSide effectsBenefitsWhat happens when you stop taking themPlease note I am not a medical professional - this was just an information sharing exercise. I hope you found it helpful.
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Over my time as a stylist I have seen so many women who either do not swim, or cool off in water very rarely, because they do not like their bodies in a swimsuit. Their dislike for their body or lack of confidence to get it in a swimsuit means that they miss out on this summer (or winter!) pleasure. This podcast is about how you can feel good embracing a swimsuit and getting out there in the world and enjoying our beautiful oceans, lakes, rivers and swimming pools.
Top tips for feeling good in a swimsuit are:
Choose a style that you feel good in - try them all on and give yourself time to make a good choice Bring a cover up to the beach that you can throw on after you exit the water Prepare beforehand, waxing, tanning, nails - what ever you need to do to feel good about youWork on your confidence - check out episode 15 for more details on how to master this!! Connect to your body and be thankful for what it does for you - everyone has flabbier pieces and things they don't like Change your internal narrative and tell yourself you are worthy and enough and that you deserve to be out there enjoying the water Practice self-compassion - be kind to yourself you are enough just as you are.Enjoy our Southern Hemisphere summer and embrace the water!
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Often the holidays and lead up hits us in December and January and we get overrun with social engagements and deadlines and our carefully curated wellness routines fly out the window. This podcast is about how to navigate this period of time and come out of it feeling rested, nourished and still healthy.. here are my top tips:
Plan your meals in advance so you don’t go off trackKeep exercisingKnow when to say no and balance the social engagementsHolidays and celebrations are about connecting not just about food and drinkingStay hydratedOne treat a day - indulge but don’t over indulgeGet adequate rest and sleep80:20 rule - look after yourself with all of these things 80% of the time and the other 20% relax and enjoy the break or celebrationsConnect with people who fill your cup and vice versaAllow yourself some time to do the things you need to fill your cupEnjoy and thank you so much for listening.
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A listener question (or 5!) this week about how to dress your body when it changes through your life. I discussed what happens physiologically in your body in these life changes then how to dress for them.
The three stages are:
1. Pregnancy, childbirth and beyond
2. Menopause
3. Dressing an older body - specifically over the age of 75.
Enjoy!
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Aging is inevitable. There are many things we can do to attempt to make this process easier and more comfortable for us.
Tips for aging gracefully and maintaining a youthful appearance
Be kind to your skin and wear sunscreen. Drink plenty of water. Mind your diet. Eat a diet rich in plants. Mental health matters. .Stay physically active. Get moving. Lower your stress. .Quit smoking and decrease alcohol consumption. Get enough sleep.Establish a good routine. Limit caffeine.How to stay stylish as you age
Assess your ‘fashion travalator’ to see where you are currently.Determine the image you desire to be projecting for the stage of life that you are in. Set manageable ‘baby step’ goals for yourself to begin looking more current.It takes effort to look effortless. From monthly facials, to a nighttime skincare routine, to regularly auditing your wardrobe, to making sure they know what’s in and what’s out. Self care. Explore skin care and cosmetic treatment solutions for youCommit to your style regularlyUnderstand what works for your body nowKeep smiling -
Self Care is important for building resilience and preventing burnout. Women are notoriously good at putting everyone else first and themselves last. This podcast provides some insights into all aspects of self care:
1. Physical
2. Social
3. Mental
4. Spiritual
5. Emotional
Enjoy and this week try and give yourself some time to fill your cup and practice some new self care strategies.
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Today i had the privilege of chatting with Chelsea Brice - International stylist from Melbourne Australia. https://chelseabrice.com/
Chelsea, Lou Heller and I are delivering a style weekend at Merivale Mall this weekend and we wanted to talk all things style and share the journey we have both had that has got us to this point. Check Chelea and Lou out on Instagram and click the link below to book in and see us over the weekend.
https://www.instagram.com/chelsea.brice.style/
https://www.instagram.com/louhellerstylist/
Link for Merivale Style Weekend
https://events.humanitix.com/unlock-your-style-fashion-styling-weekend-at-merivale-mall/tickets?fbclid=PAZXh0bgNhZW0CMTEAAaZ6974juukJv580yoAJZSmTaA40yeGif6hmnwALQq2TAUQXI0WrNFlqJMo_aem_CqvE4__eoQ74H84guCFXNA
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One of the dilemmas people often raise with me is 'what should I wear to the Races? In Christchurch we have a whole week that is centred around the races where many people attend and want to know what is the best thing to wear.
In this episode I have had the privilege of chatting with Zane Tate who is the Fashion in the Field Co-ordinator at Riccarton Park Raceway. We traverse what to wear, how to wear it and what to look out for if you do want to enter the Fashion in the Field competition.
Enjoy our chat and see you at the Races!!
https://www.instagram.com/zanetatedesign/
Also check out my website for info on all things styling and feel free to reach out if you would like some help to get your Races or any other outfit together...
https://www.brightred.co.nz/
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When shopping for jeans consider:
Don’t be tempted to rush - try them on, sit down in them and make sure they feel comfortable. Choose 3 sizes when trying on so you can make an informed decision. Measure the inseam so you know what your leg length is. Take your measurement from crotch to floor depending on how long you want them to be. Understand the rise of jeans – do you want low rise, thong showing or high rise to suck in the tummy and elongate the legs.What style are you vibing with – do you want baggy, straight, relaxed, skinny and what suits your bodyshape – we had years of the only jeans we could buy were skinny and there was literally nothing else - now there is so much choice everywhere. Shop in person rather than onlineThey do not need to be expensive. There is plenty of choice out there. - Glassons, HM, Max and Zara do great jeans. Buy a classic style that will lastConsider stretch and fabric. -
One of my listeners questiosn this week was about sleep. So here is my podcast on the things I have gleaned and learnt over my time having sleep issues and working with clients who also struggle in this area.
Increase bright light exposure during the dayReduce blue light exposure – like phones and computers – 2 hours before bedReduce caffeine at midday - And if you’re taking a caffeine supplement, don’t take it within 13 hours of bedtime.Reduce foods that keep you awake at night – refined carbs, anything with caffeine, fatty foods, ultra processed foods, Get rid of irregular or long daytime napsSleep and wake at a consistent timeTake a melatonin supplementOther supplements to try include magnesium, nitrate, omega 3, resveratrol, Don’t drink alcoholGet comfy bed, mattress and pillow. Consider noise, temperature and ventilation. Don’t eat late in the eveningDon’t drink lots of liquids before bedRelax and clear your mindRule out a sleep disorderExercise regularly but not before bedEnjoy and please subscribe to and follow the show!
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Just to preface this - I am not advocating that anyone needs to lose weight. This podcast is based on a listener request and is about how to lose that extra 5kgs if you want to.
Here are my top tips:
Drink enough water - 2 - 3 litres per day Adjust the protein content of each serving - around 30grams (of protein not actual weight) Limit the amount of carbs in the body (eat at the beginning of the day not the end) Fasting (14 - 16hours and eating window 10 - 12hours)Do exercises to burn fat. ...Resistance trainingCardio vascular exerciseChange up your exercise - tweakAdd more fiber in each meal - non starchy veges are a good option Create a scientific sleep schedule - get a routine and stick to it. Review your stress levels - high stress is not good for weight loss Hormone balance - sex hormones and others Always stay consistent in your weight loss plan even when you're at the most difficult stage and seek support and talk about it healthilyCheck out this amazing podcast about nutrition:
https://zoe.com/learn/category/podcasts
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Applying make up can be either a highly enjoyable or daunting task. This podcast covers the basics from my experience working with some of the best make up artists in New Zealand on events and also having many discussions and instances of trial and error myself.
My top 10 tips (as usual haha) are:
Moisturise firstPay attention to your lighting and mirror Brushes are important - basics are: Eye shadow brush Blush brush Powder brush Brows next as they frame the faceEye make up before foundation Base in colour that suits your skintone – cream, white, then a mid colour on centre and dark in C shape on corners Eye liner on upper lids Blend and clean up under the eyes afterwardsMascara - For the longest lashes, start by applying mascara on the top lashes, and be sure to coat the entire lash. For a natural look, apply just one or two coats, but if you’re going for a bold look, apply a third. Bottom lashes only need one coat, regardless of how many coats you apply to the topFoundation – always a skin match – persevere until it is rightConsider blending a couple to get right toneApply with a sponge or fingers for lighter lookApply concealer 1stBlush – cool or warm toned - it always feels heavy first off then settles Highlighter and powder to seal the dealLips – always last Before you do anything else, scrub the lips with a toothbrush to remove dead skin cells that result in a dry, cracked look. Use a lipliner that is just darker than the lipstick you plan to use. Whether you choose liquid or cream lipstick, pick a colour that works well with your skintone and clothes.Practice when you are not under pressure and enjoy the process!!
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This was a listener question. She wanted to know how to have a difficult conversation about someones appearance when they were not or appeared not to know how to dress for a particular occassion or just work. Here are my top tips;
Establish what the issues are:Smell?Clothing style or fit?Lack of knowledge or understanding about clothing norms?Hair / make up / shortness or exposure?Establish and write a company dress code policy. Make a time for a casual meet up and find out a bit about them – what are their values and are they in a position to fund new clothes or pay more attention to their appearance. Ask them if they have noticed what others wear to work around the officeTalk to the person on the day that they have dressed inappropriately, in a confidential setting & tell them that their attire may be perceived as inappropriateDefine casual Fridays so there is no confusion about what to wearTalk to the person in person not over emailAlways speak in privateBe clear on what the problem is and explain whyBe positive about other aspects of their job and reassure them that they are not going to lose their jobAct quickly as soon as the issue arisesDon’t get personal - talk about work standards and the image your company is is trying to portray.Help them with solutionsBest of luck and keep the feedback coming.
- Visa fler
