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Whether you are starting a new goal or redefining a routine you are already working on - it can feel overwhelming and hard to squeeze in and become good at it due to the already high demands of work and life. However, we do know that there are some things that can create habits that stick—and ensure they’re truly serving your goals. Drawing inspiration from James Clear’s Atomic Habits, let’s explore actionable steps to build or improve your routine, plus questions to evaluate its effectiveness over time.
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Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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If you've been looking for a more mindful, sustainable way to approach weight loss, the hunger-fullness scale might be the tool you need. Rather than rigid rules or calorie-counting, this scale helps you tune into your body’s natural hunger cues and stop eating when you’re satisfied. By learning to listen to your body and using this scale to guide your meals, you can build healthier habits, reduce overeating, and work toward your weight loss goals naturally.
wellness-hungersatietyscale.pdf
Come find us on the socials!
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Losing weight without counting every calorie? Yes, it’s possible—and it might even be more sustainable, especially for women over 40. By focusing on balanced, nutrient-dense meals, tuning in to your body's signals, and making a few mindful adjustments, you can reach your health goals without calorie obsession. Here’s a guide to get you started on a balanced, calorie-free weight management approach.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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In our journey to better health, there are often times when we feel stuck, defeated, and unable to make progress, no matter how hard we try. If you’ve ever found yourself saying, “I’ve tried everything, and nothing works,” or “It’s just too late for me to change,” you might be experiencing what psychologists call learned helplessness. This mindset can hold you back from reaching your health goals, but the good news is that it’s possible to overcome it. Let’s explore what learned helplessness is, how it shows up in our health habits, and practical steps to break free from it.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Recently I was scrolling through social media, and I heard this clip about wanting something isn’t the same as doing it, thinking about isn’t the same as doing it, hoping for it doesn’t mean doing it.
It's a common trap: we spend a lot of time thinking about our health goals, discussing them with friends, or even planning how we'll get there. But as comforting as these actions might be, they aren’t the same as actually doing what’s necessary to make those changes happen. The reality is, no amount of hoping or talking can replace the power of consistent, purposeful action.
Let’s dig deeper into why thinking, hoping, and talking often give us a false sense of progress—and what we can do to break free from this cycle.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Let’s be real—most of us have turned to a snack (or two… or three) when we’re feeling stressed, tired, or just overwhelmed. For women in perimenopause and menopause, emotional eating can be an even bigger challenge. Hormonal changes, fluctuating moods, and stress can all trigger cravings that seem impossible to ignore. The good news? You can learn to manage emotional eating and cravings with a few practical strategies. Let’s dive into how you can do this in a way that’s gentle, realistic, and totally doable.
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For women going through perimenopause and menopause, hormonal changes can bring about a variety of symptoms—ranging from fatigue and mood swings to hot flashes and weight gain. These can take a toll on your quality of life and overall energy levels. However, what you eat during this stage can have a significant impact on how your body manages these changes. Healthy eating not only improves your energy but also helps reduce the intensity of common menopausal symptoms.
Let’s talk about specific nutrients that help in specific ways to help you. Let’s start to think about refocusing from weight loss to one that is focus on specific nutrients
Here’s 5 ways how healthy eating can help boost energy levels and manage perimenopause
and menopause symptoms.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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As women reach their 40s, many notice that shedding the weight is no longer as simple as it used to be in their 20s or 30s. The same diet plans or workout routines that once worked no longer work, leaving many frustrated and confused. The truth is, as we age, our bodies undergo significant changes that can affect weight loss. Let’s explore the 5 main reasons behind why it’s harder to lose weight as we get older and what we can do about it.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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We’ve all experienced that intense desire for change – the moment when we commit to a new diet, workout routine, or health goal with the best of intentions. But far too often, it comes with an all-or-nothing mentality: "If I can’t stick to this perfectly, why bother at all?" This mindset can be paralyzing, leading to burnout, frustration, or, worse, inaction. However, there’s a healthier, more effective way to approach change. By shifting from an all-or-nothing approach to one that embraces incremental progress, you can achieve lasting success without the stress.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Episode Description:
When it comes to making lasting changes in your health and wellness, one of the biggest obstacles is often ourselves. We say things like "I'll try to eat better," or "Maybe I'll work out tomorrow." This kind of passive language might feel safe, but it’s also what keeps us stuck in the planning phase rather than actually taking action.
In order to see real results—whether it’s losing weight, boosting your energy, or improving mental clarity—you need to move from passive intention to active commitment. In other words, shift from saying "I’ll try" to "I’m committed." Here's how.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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It’s easy to fall into the comparison trap when it comes to health, wellness, and self-care. You might find yourself thinking, “Everyone else is doing better than me” as you scroll through social media, see others at the gym, or hear about someone’s latest health achievement.
This mindset can lead to frustration, self-doubt, and a feeling of inadequacy. The truth is, everyone is on their own journey, and the only person you should be comparing yourself to is the person you were yesterday. Shifting from comparison to self-compassion is essential for a healthy mindset, and here’s how to start.
Headline Analyzer - Emotional Marketing Value (aminstitute.com)
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Past Episode to listen to:
https://wholehealthempowermentproject.podbean.com/e/mindset-choices-consequences-and-clarity/
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Episode Description:
Many of us have the best intentions when it comes to improving our health. We set goals, create plans, and commit to making changes. However, a common roadblock that can prevent us from achieving long-term health success is a mindset of perfectionism. While striving for perfection might seem like a good idea, it can often hinder our progress and lead to feelings of frustration and failure. In this blog post, we'll explore why we adopt a perfectionist mindset, the benefits and downfalls of this mindset, and how we can shift towards a mindset of progress to achieve sustainable health changes.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Episode Description:
We’ve all been there: setting intentions to improve our health—promising to eat better, exercise more, get enough sleep—but somehow, these intentions often fall by the wayside. Why is it that despite our best intentions, we struggle to take consistent action? And when we do manage to act, what makes the difference? Understanding these dynamics can be the key to finally turning our intentions into lasting habits.
Past Episode to listen to:
https://wholehealthempowermentproject.podbean.com/e/mindset-choices-consequences-and-clarity/
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Episode Description:
Today, we will explore the challenges of waiting for progress to happen, what to do when you find yourself at a crossroad, and how to maintain your mindset and strength to continue on your journey.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Episode Description: Reaching the age of 40 and beyond brings with it a unique set of experiences and changes. Your body, once so familiar, now feels like a new terrain to navigate. You may notice shifts in weight, new lines and wrinkles, or changes in strength and flexibility. These changes can sometimes feel unsettling or even disheartening. However, they are also a testament to the life you've lived, the wisdom you've gained, and the strength you've built. Let's explore how you can promote health while embracing and accepting your evolving body.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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The cycle of running on empty is all too familiar for many of us. We push ourselves to meet deadlines, juggle responsibilities, and meet the demands of our personal and professional lives, often at the expense of our own well-being.
Breaking this cycle is essential for maintaining both physical and mental health. Here are some practical steps to help you stop running on empty and start living a more balanced and fulfilling life.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Episode description: Embarking on a healthy journey often starts with excitement and determination, but as challenges arise, maintaining motivation becomes difficult. Initially fueled by hope and resolve, many find themselves disheartened when the desired results, such as weight loss or improved health markers, don't materialize as quickly as expected. This frustration can lead to inconsistency and feeling stuck. If this sounds familiar, you're not alone. It's important to understand the reasons behind these challenges before addressing consistency. Listen to this episode.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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How Trauma Affects Our Health - CTHC at UCSF Univ of Cal at SF - Center to advance trauma informed carePast trauma may haunt your future health - Harvard Health
Long Term Effects of Child Abuse and Neglect (preventchildabuse.org)
The Relation Between Adverse Childhood Experiences and Adult Health: Turning Gold into Lead - PMC (nih.gov)
ACEs-Questionnaire.pdf (showhope.org)
Long Term Effects of Child Abuse and Neglect (preventchildabuse.org)
Take The ACE Quiz — And Learn What It Does And Doesn't Mean : Shots - Health News : NPR
In today's episode, we delve into the growing body of research revealing the profound and lasting effects of childhood trauma on our long-term health. We'll explore how experiences from our early years can shape our well-being far into adulthood, impacting both mental and physical health. Join us as we uncover the intricate link between past trauma and its interference with your future health, and discuss steps to recognize and address these hidden influences.
Where can you find us?
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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Many of us find ourselves reaching for snacks late at night, not out of hunger, but out of habit. This common behavior can derail our health goals, contribute to unwanted weight gain, and disrupt our sleep patterns. If you're looking to break the cycle of nighttime eating, here are some practical strategies to help you reclaim control and improve your overall well-being.
Instagram: www. instagram.com/wholehealthempower
FB Group: https://www.facebook.com/groups/619968441854520/
3 Way to eat better workbook: https://triciard.com/workbook/
5 things you should be doing today if you are over 40!
https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Whole Health Empowerment FB group:https://www.facebook.com/groups/wholehealthempower
Website: https://triciard.com/
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