Confident Health

To cardio or not to cardio? That is the question this week!Join me as I break down cardio, it's benefits and how you should use it to help you on your journey to the healthiest version of yourself.If you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

I know your goal is to look ‘toned' and ‘fit' but what I want you to do is try to get HUGE. It sounds scary but hear me out…While your goal may not be to compete in physique bodybuilding, there are some practices of a building phase that will get you to your goal.In this episode I break down how to achieve the look you want with a challenge to grow muscle. If you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

Being in a caloric deficit isn't the only way to achieve your health goals. Today I am joined by Jackie to chat about the different nutrition cycles, when they should be used and what they look like.You can find Jackie on instagram at @NutritionwithNurseJackie or via email at Jacqueline@Biolayne.comIf you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

You've probably wondered about supplements. Do you need them?Will they help you?Which ones should you use?As a 6 year fitness + nutrition professional I've been asked this a lot. I've tried and recommended so many over the years. And today I'm sharing ones I do [+ do not] recommend regardless of where you are in your journey.If you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

Warmer weather means more plans outdoors! But that often means difficulty staying on track to achieve our health + fitness goals.Well not anymore!This week I'm sharing my tips on how to stay on track with your nutrition while out on your summer adventures!If you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

It's not just there to help keep you regular.Today, I'm sharing why and how fiber is a nutrient you should be paying attention to on your health journey!If you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

Does stepping on the scale make you feel some kind of way? Maybe it dictates how you feel about yourself or your value. If this is you, you're not alone. I too used to feel the love/hate relationship with the scale.Today, we'll chat about the scale and how to learn to utilize the scale as a data point and not an emotional driver.If you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

“My metabolism is broken that's why I can't lose weight” This statement is becoming more common in the fitness space.Products and programs designed to fix your broken metabolism.The thing is your metabolism likely isn't broken, it's adapted.Today, we'll chat about how your metabolism adjusts over time, how it impacts your fitness or weight loss journey and how to get it to work in your favor.If you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

We hear all the time that in order to lose weight you need a caloric deficit. But we don't hear what can happen if we aren't eating enough, especially over a long period of time. Today, we'll chat about the effects of not eating enough food and how that can impact your health goals.If you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

On this episode, I'm sharing what so many of you have been waiting for, my first bikini bodybuilding competition experience. I'm starting from the beginning and not skipping a detail!Have a question I didn't cover? Shoot me your questions on Instagram!If you love this podcast episode, help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit]! You just might get yourself a cup of coffee on me!

Struggling to stay motivated to workout or eat right?Are you struggling to stick to the plan and show up on the hard days?Today's episode I'm sharing my 5 tips on how I stay committed to following the plan and showing up even when it's hard!Listen closely + take some notes so you can apply this to your journey!Share what tip you found the most helpful!! Shoot me a DM on Instagram!!I'm so excited to be sharing with you again! Help spread the word by sharing to your IG stories and tag me  [@alliewilliamsonfit], you just might get yourself a cup of coffee on me!

ou know you need to make changes to your nutrition + caloric deficit is important for weight loss.⁣⁣⁣⁣But what plan do you follow??⁣⁣⁣⁣Do you count calories? ⁣⁣Or should you do macros?⁣⁣⁣⁣Well I'm here to help you!⁣⁣Today I break down the difference between the two so you can know which to follow!⁣⁣⁣⁣You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Do you struggle with balancing your family life & fitness? My friend Jamie is joining us for this episode where we discuss how she unexpectedly fell in love with the world of fitness and running different obstacle courses. Some of her experiences along the way, and how she has learned to balance her love for fitness, cooking, and family. Join us as she shares all about her journey, offers some encouraging words and advice for any of you that are trying to or WANT to be able to pursue both of these areas and just aren't sure how you can balance it all.It can be done, and she is going to share how. In this episode, we are sharing with you:How we met Kansas City Obstacle Course Introducing JamieHow she got into obstacle course racingThe warrior dash How your normal changes over timeFriendships built through the fitness world and lifestyleHow it became a family eventWorld's Toughest MudderHeat stroke & hypothermiaBalancing fitness & familyLearning about foods and fueling our bodiesHow to balance it allLearning your limitsRespecting your body as a Mother and giving yourself graceSchedulesDon't expect perfectionIt's good for your family and kids to see you take care of yourself, and make different things a priority in your life too.Cooking good food while respecting your goals Meal preppingTweaking recipesWhole 30 cookbooks If I can do it, anyone can do itDon't expect perfection, just keep moving forwardShare with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:Try Jaeme's Short Rib (or Beef) RaguJaeme's Recommended Cookbooks:Whole30Whole30 Fast & EasyRun Fast. East Slow.Check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Is stress keeping you from reaching your health goals?While you might not feel stressed, stressors could be impacting how your body responds to your weight/fat loss efforts. This week I address ways that you might be slowing your progress towards your health goals.  Take a listen and learn how to recognize stressors, how to manage them and how to use that knowledge to get better results on your health journey.Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:Check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Could your caffeine intake be impacting your progress?This week I address ways that you might be slowing your progress towards your health goals.  Take a listen and learn how it impacts recovery, sleep and weight/fat loss.Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:Check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Want to learn how to reframe your mindset around times when you feel like you're failing? In this episode, I'm going to help you learn how to utilize that information that you get from failure and use that as feedback on what you should do going forward, versus focusing on it being a negative thing.Let's transform your mindset from focusing on the negative to the positives to help you better progress throughout not only your health journey, but through your life. In this episode, I'm sharing with you:Mindset checkThis can apply to any area of your lifeFailureAre you only focusing on the negatives?How can our failures be seen as something positive?Using failure to shift, and find what DOES work for youAllow for flexibilityRedirectionWhat can you learn from the experience?What works for you, may not work for someone else. That's okayYou're not failingYou're finding what works, or doesn't work for youIf you're struggling, and feel like you're always failing with your health journey, please reach out and send me a DM over on Instagram! https://www.instagram.com/alliewilliamsonfit/Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:Check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Intrigued by the idea of flexible dieting? The queen of flexible dieting herself, Kelli, is joining us today to share her story with us, and share with us all of the things about flexible dieting and how to use it in your lifestyle to reach your goals.If you are someone who feels the need to constantly be ON with your diet and macros at all times, this episode is for you.It's time to heal your relationship with food. YOU are in charge. We can't wait for you to join us and listen in to this episode.Kelli's freebie ⇒ https://mailchi.mp/1fdcb0f57d59/3v0h23s3erKelli's Instagram ⇒ https://www.instagram.com/wellwithkelll/Kelli's Facebook Group ⇒https://www.facebook.com/groups/feedingmybestlife/In this episode, we are sharing with you:Meet KelliKelli's journey into health & fitnessDiscovering strength trainingDaily ice cream challenge & still seeing progressHealing your relationship with foodStruggling with eating disordersTherapyHer big realizationHow she applies flexible dieting to her clientsTaking certain foods off the pedestalYour mindset around foodListening to your body and what it needsMaking your diet fit your life, not your life fit your dietTips for following a flexible dietWhere to find Kelli (listed above)Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:Check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

A friendly reminder for all my listeners, sometimes those memories are more important than tracking those macros. It is so important to know the difference of when you need to be 100% on point and when you need to be more present in the moment, enjoying and living life. If you are constantly thinking about if you're hitting your nutrition, if you're getting your steps, in getting your workouts in, always getting your water in, really hitting all of your plan protocols all of the time. This can be a very unhealthy mindset that can lead to some serious side effects. If you continue down that road, it can lead to different disordered eating different, disordered mindsets. body issues, all sorts of things. If you're really trying to make your health a priority, that's not a journey you want to be on or something you want to have to heal and recover from. So paying attention to when is a good time to stick to the protocols and when is a good time to be more lacks is key here, and I'm sharing all about it in this episode.In this episode, I am sharing with you:Stagecoach - Country Music FestivalA festival during prep for my first Bikini CompetitionHow I managed to stay mostly on track, but why this isn't always for everyoneWhy memories are sometimes far more important Finding a healthy balance that you feel good aboutDifferent ways to shift things to not entirely indulge, but still enjoy yourselfDon't let your health/fitness journey goals overcome the rest of your lifeFind BALANCEI can help you with any mindset issues with feeling like you always have to be ON 100% of the time, Apply now! >>> https://www.arrowhealthandfitness.com/Come join us over in my facebook group, The Confident Health Community!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:Check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

It's time to stop doubting yourself, and start doing. Come listen in as I talk about a few different ways you can start overcoming the mindset hurdle of self doubt that tends to keep us from achieving the things that we want to. Self doubt keeps us stuck in our brains with excuses, and lies that our brain like to tell us, instead of believing in ourselves and our abilities to take the necessary action to reach and achieve our goals. It's time to get out of your head, and out of your own way & start taking that sometimes messy, but necessary action.In this episode, I am sharing with you:The Confident Health Community & why you should join us!A mindset trick to gaining confidenceHow excuses & doubts are keeping you stuckMaking a list of negative thoughts/excuses vs. positive onesShifting to those positive thoughts when doubts occur Surrounding yourself with those that believe in youWhy community support is so importantJust do the thing!Come join us over in my facebook group, The Confident Health Community!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Are you on of those people who gauges the effectiveness of their workout off of their fitness tracker? Do you find yourself discouraged, or discounting the work and effort you put in because your calories burned isn't to a certain number or you forgot to start your watch for the first 10 minutes of your workout?  If so, I'm here to really challenge you today.It is time to STOP gauging your workouts off of your fitness trackers. It doesn't matter if it's apple, Garmin, or fit bit. You are doing yourself a huge disservice by doing this. Yes, it can be motivating to see those numbers, but your fitness tracker should truly only be used as a means of motivation and encouragement and in this episode I'm going to take the time to explain why this is so important. Be sure to listen in, you don't want to miss this one!In this episode, I am sharing with you:Why using a fitness tracker is doing you a huge disserviceEnergy exchange & caloriesInaccuracy of fitness trackersDifferent things that affect calories burnedWhat I wear & whyWhat you can do to track the effectiveness of your workoutsHow to track your caloric deficitWhy working with a coach is SO importantReady for help? Book your free coaching call!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

We are going to get a little nerdy this week and talk about how the energy exchange within your body works. This is something that will help you gain an understanding of how your body functions in regards to both nutrition and exercise. It will also help you to understand and make more sense out of how and why you gain weight, lose weight, and how it impacts you overall on your entire health journey. If you're feeling completely lost on what your energy balance is, how you can better control it, and how to get more out than you're putting in in a healthy and sustainable way. Find yourself a coach like me, you can click here to book a call if you'd like to work with me and we'll chat about your current situation, come up with actionable steps that you can take, and a plan to follow to get you to that right excess, deficit or balance that you are looking to achieve.In this episode, I am sharing with you:The basics of energyEnergy balanceEnergy excessEnergy deficitCalories = EnergyHow calories can affect the body differentlyYour metabolic rate/metabolismThermal effect of foodStress & sleeps effect on energyWe can only control so many factorsEvery single person's body is differentListening & paying attention to your bodyClick here to book your free coaching call!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Creating confidence in ourselves when we are starting something new can be really hard.When we start something new, whether it's a new workout routine in the gym, starting at a new gym, or a new job, it is easy to get into our own heads and convince yourself about how difficult it's going to be, or even that maybe you aren't capable of it or have fear of making a fool of yourself.In this episode I'm going to be talking about and giving you actionable tips to help you create more confidence in yourself when these situations arise and you're feeling a bit unsettled or simply put, not confident in yourself. Use these tips I'm sharing here to help you achieve whatever goals you have set for yourself.I'm here to support you along your journey! If you're looking to build more confidence in your health, and fitness, or maybe need some guidance in the gym, click here to book your free coaching call with me and we can start building your confidence together.In this episode, I am sharing with you:Learning to create confidence in yourselfFake it till you make itHow to do this & how it ends up building more confidenceDon't be afraid of failureBuilding confidence in the gym and with workoutsDressing and presenting yourself in a way that makes you FEEL confidentTrying & learning leads to confidenceHow coaches help build your confidenceSurrounding yourself with positive & successful peopleClick here to book your free coaching call, let's get you building that confidence back up!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Are you struggling to find the time to take care of yourself and your health? Time constraints keep us from doing so many different things whether it's health and fitness related, or any other goal you may have that you keep putting off because you feel like there's just not enough time.No matter what your goal is, I believe it's possible to achieve anything you want, and there are ways to shift things to open up more time. Even though everyone's situation and time are definitely not equal as some in this space believe.Come listen in as I share some tips and things you can do to evaluate and make the time and space for the things you WANT to be a part of your life. - Click here to book your free coaching call - In this episode, I am sharing with you:Excuses that keep us stuckWhy it is very clear we do not all have the same 24 hours in a dayScarcity mindset and hurdles that keep us from pursuing what we desireEvaluations Stacking healthy habitsDo an audit of your timeMake cuts & implement things you desireGive yourself grace throughout the process.Click here to book your free coaching call, together we can make the most of the time you have available.Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Are you ready to boost your metabolism today? As we are coming up on summer here within the next couple of months, many of us begin to switch our focus to shredding that body fat, and making big cuts to get ready for swimsuits and shorts season. This tends to involve some major diets, workouts, and trying to find ways to burn that fat and boost your metabolism since we all know that those things impact and affect the way our bodies look & feel.Today I'm going to share with you 5 simple tips that you can implement today to start boosting your metabolism without all of the stress and anxiety around finding a complicated meal plan or workout regimen. These are great ways to get started right away that don't feel overwhelming.Ready to really kick start your health journey before summer?  Click here to book your free coaching call, and we can get a customized plan that will have you feeling & looking great in no time!In this episode, I am sharing with you:Summer is quickly approaching, are you feeling ready?Simple ways to boost your metabolism todayProtein, protein, proteinWhy it's so important, and how eating more can help!DRINK MORE WATERHow drinking cold water makes a differenceDo you lift heavy? If not, here's why you should!Are you getting enough sleep?Why sleep is vital to your overall healthSpend a lot of time sitting at the office or on your commute to work? Listen in for this great tip to help make a big difference!Find simple ways to make a difference in your health to avoid overwhelmIt's okay to start small & build from there Ready for your ​​customized plan to help you ensure that you're eating enough protein, getting enough water, doing the right exercises in the gym to reach your body goals? I'll give you the coaching and guidance to help you with your sleep….book a call here!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Traveling has a way of throwing a wrench into things when you are on a health journey. Between trying to stick to a diet, get into the gym, stay hydrated, moving your body frequently and getting your steps in, and getting adequate amounts of sleep…it's easy to fall off the wagon or feel as if travel will completely derail all your hard work or delay progress.However, it can be done successfully and this episode is going to be filled with tips for staying on your health journey while you're traveling. These are the tips that I use and implement to make sure that I am successful on my own health, weight loss, fat journey throughout the chaos of traveling and moving cross country. You can borrow and implement them as you want and need to to support you on your own health journey. So let's go ahead and dive into these amazing tipsIn this episode, I am sharing with you:Successfully supporting my health journey through a cross country moveTips to help you succeed & still enjoy travelPlanning and preparations Food while travelingEasily accessible snacksSet yourself up for success with flexibility and planningWhat to watch for with snacksWatching proportionsDrink all your water!Hydration while driving and travelingExcercise and travelingFinding gymsOther options outside of the gymFocus on moving your body in simple ways while travelingWatch caffeine intakeDon't forget to enjoy yourself, and allow for flexibility throughout the process!Click here to book a free coaching call to see how working together can benefit you!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Are you making it a priority to include rest days in your workout regime? What about your nutrition on rest days? These are both vital parts of health journeys, that sometimes get overlooked and you may not be seeing the progress you want because of it. Come listen in and learn about the importance of rest days for your body, and also learn more about your nutrition during this time as well.  Not sure if you're doing the right thing with your workouts & nutrition? Book your free coaching call with me now, and let's chat a bit about both and get you on the right track towards your goals!  - Click here to book your free coaching call - In this episode, I am sharing with you:Why rest is essentialHow hustle culture (especially with working out) may be affecting your resultsAmount of rest days needed with strength trainingWhen to take rest daysIt's all dependent on your journeyComplete & total rest daysActive Rest DaysNutrition on your rest daysBasing your caloric number off your lifestyleWorried you're not resting, or eating like you should on rest days? Book a call with me and let's chat about it! - Click here to book your free coaching call -Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Hello, it's me…and I think it's time to share more about my journey with you. How can you be confident in me and share with me as a coach if you don't know who I am?  Whether you've followed me for some time or stumbled across the podcast as a listener, you might be wondering about my story, how I've gained the knowledge I have and what's led me to this point of coaching?SO…ready to get to know me and my story in more depth? Listen in to this episode. I aim to have this community as a safe space to have raw and vulnerable conversations about health, fitness, life and becoming more confident in yourself. In order to do that it's vital for you to know, trust, and feel confident in me as well. I'm so grateful you're here and would love to get to know you too. Come join my Facebook group at the link below and feel free to send me a DM to connect further! - Click here to join my Facebook group - In this episode, I am sharing with you:Building confidence Getting to know meFur MamaKansas GirlJourney of health through high school & collegeIntroduction to runningAn injury after falling in love with running and trainingTurning my focus to nutrition while healingThe snowball effectBuilding healthy habitsWhy having a coach could have changed things and made the process much smootherHealth journeys are ever-changingYou don't have to tackle it all alone!Ready for help on your health & nutrition journey? Click here to book your free coaching callShare with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessFB Group: https://www.facebook.com/groups/262855542205116Website: https://www.arrowhealthandfitness.com/

Bloating, it's uncomfortable and frustrating at the least, but is it normal? If you're struggling with regular bloat, occasional bloat, or know someone who is, this episode is for you. There are many things that can be done to assess, and ultimately alleviate dealing with bloat, and I share a vast amount of that information in this episode.Be sure to listen, and if you'd like help with your nutrition and fitness goals be sure to book a free coaching call to learn more about working with me! - Click here to book your free coaching call - In this episode, I am sharing with you:Normalizing bloat? Why I don't agree…Studies around the number of people who experience bloatWhat is bloat?Why is it happening?How we eat & our digestionIdentify foods that trigger bloat for youConditions that may cause thisThe mind-gut conntectionHormones & BloatingUsing diet evaluation to assess bloatingSupplmentsBook a call with me to get help with an elimination diet to assess the way different foods may be affecting your body… - Click here to book your free coaching call - Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Feeling overwhelmed by the amount of protein you need to be consuming in order to reach your health and fitness goals? This is a common occurrence for many of my clients, and followers that reach out in the DM's. We know protein consumption is important for muscle growth and retainment, but it's easy to get caught up in the sheer amount we need, or eating the same old things day in and out.In this episode, I'm going to share with you some things to keep an eye out for with what you're consuming and also give you some tips on different ways to easily increase the amount of protein you're consuming so it doesn't feel like such a difficult thing to do. If you'd like help with your nutrition, reach out in my instagram DM's or book a free coaching call now to learn more about working with me as a coach! - Click here to book your free coaching call - In this episode, I am sharing with you:The importance of protein with meeting your fitness goalsDifficulties with consuming the amount of protein we needDifferent sources of proteinStart including a solid protein source in your breakfastPost workout protein, why it's so important & ways to get itQuick digesting protein supplementsIf you need recommendations on post workout protein, send me a DMAlways aim for protein from naturally derived sources firstChecking your sources of proteinAdding in protein filled snacksProtein supplementsHave questions? Book a free coaching call or send me a DM! Click here to book your free coaching call, together we can uncover your mindset and thoughts around food and built a plan to beat the food guilt and mend your relationship with food!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

In this episode, I'm going to be showing you a little tough love. Sometimes we all need that kick in the butt and reframing of our mindset so that we can accomplish what we have set out to accomplish.Oftentimes though, when we are starting something new, or different out of our comfort zone, it is very uncomfortable. But growth doesn't come from our comfort zone. I'm going to give you the pep talk you may desperately need right now, it's officially time to quit letting fear run the show. Be sure to leave a review, screenshot it and post to your social media and tag me at @arrowhealthandfitness to be entered into a drawing for a gift card to your favorite coffee shop! - Click here to book your free coaching call - In this episode, I am sharing with you:Happy Valentine's day!A little tough love on starting new thingsDifferent ways fear shows upJumping that first hurdleStart small, but JUST STARTGet comfortable being uncomfortableLetting go of excuses and fearTake action and chase your goalsENTER DRAWING FOR FREE COFFEE (instructions listed above)Click here to book your free coaching call, together we can uncover your mindset and thoughts around food and built a plan to beat the food guilt and mend your relationship with food!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Got some special occasions and events coming up? Let's chat about how to stay on top of your nutrition during special occasions. There are always going to be different events, holidays, and special occasions with things going on, however, when it comes to navigating these events while you're on a health and fitness journey (especially when it comes to nutrition) can be incredibly difficult.In this episode, I'm going to be giving you some tips tricks, actions to survive and ENJOY those special occasions without feeling as if you're wrecking your progress.  Want to learn more about what it looks like to work with me as your coach?  - Click here to book your free coaching call & we can chat! In this episode, I am sharing with you:Special occasions & nutritionHow poor mindset affects thingsBad relationship with foodCreate a plan of actionDifferent plans, for different situations & how to adaptPlan and create a well-balanced plateGuide to eating out and staying on the right path with your nutrition planEverything in ModerationThe issue with constant restrictionDon't overthink it, follow these guidelines & enjoy yourself!Click here to book your free coaching callShare with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Finding yourself constantly wondering if the progress you're making with your health & fitness journey is TOO slow? Many of us find ourselves in this place when we make the decision to embark on a health journey, where it feels as if it is taking forever to see any major progress.Slow progress can lead to frustration, but it's not necessarily a bad thing, and I'm about to tell you why. Sometimes slow progress gives us the urge to switch things up drastically with our nutrition and workouts, which tends to lead to burnout and overindulging after strict plans, which none of us want.Come listen and find out why slow progress does not necessarily mean anything bad, and why it can even be something especially beneficial for you on your health journey. If you would like some help or guidance on your health journey, book a free consultation call with me so you can get a sense of what it's like to have someone guide you along this journey!- Click here to book your free coaching call - In this episode, I am sharing with you:Scale frustrationShould you change up your routine? What would have happened if you had stuck with what was working, even though progress was slow?It's not just about achieving a goal, it's also maintaining itHow quickly small amounts can add upWhy quick, big changes can be negative Slow and steadyMajor restriction and deprivation are NOT beneficialWant support on this journey? Reach out!Click here to book your free coaching call, together we can uncover your mindset and thoughts around food and built a plan to beat the food guilt and mend your relationship with food!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Ever heard of food guilt? Chances are even if you don't recognize this term, it is something that you have dealt with. Unfortunately, most people have a difficult relationship with food. Which leads to feelings of shame, frustration, and…you guessed it, guilt. Lots and lots of guilt. Food guilt is one of the biggest mindset struggles that comes along with nutrition and building a healthier sustainable lifestyle with food. This struggle all comes down to a couple of big things, your relationship with food, and your mindset around it. If you're tired of this vicious cycle of struggling with the food guilt and then trying to make up for it with strict restrictions, and intense workouts that don't seem to pay off…..then you need to take 10 minutes and listen to this episode and gain a little insight and a solid starting point to start moving out of this place.If you're ready for help and don't want to tackle this alone, book a coaching call below so we can chat and see about working together.I can't wait to see how I can help you on your health journey - Click here to book your free coaching call - In this episode, I am sharing with you:What the heck is food guilt?Mindset struggles around nutrition Some general examples of food guiltThe vicious cycle of consumption, guilt, and punishmentGetting caught in the cycleRecognizing the problemRecognizing triggersEveryone's mindset around food variesThere are no good or bad foodsDoing the work once you are aware of your thoughts & triggers Making conscious decisions about our food choicesRecognizing the signalsClick here to book your free coaching call, together we can uncover your mindset and thoughts around food and built a plan to beat the food guilt and mend your relationship with food!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

We are 2 weeks into the New Year, you're probably working on those New Year's goals, and resolutions. Steadily trying to develop those new habits or maybe even breaking some bad ones, right? And you're probably realizing how freaking hard that is to do. It's so hard to break ourselves of our old habits that aren't serving us, and build those that do. Why is that, and what on earth can you do to just make it easier?!I'm going to be sharing several tips and tricks in this episode to help you build new routines that encourage positive habit formation, and can also be used to replace those pesky ones that aren't doing anything for you. I'm also sharing a couple of my favorite resources on forming habits that I always recommend to my clients!Want help on your health journey? - Click here to book your free coaching call!In this episode, I am sharing with you:New year, new habitsWhy is it sooo hard?Atomic Habits by James ClearTiny Habits by BJ Fogg, PhDThe science behind habit buildingHow to actually create these habitsGet very clear, and specificHabit stackingCreating a good environment to build these habitsSet yourself up for successStart small & build off of itBe sure to share with friends and family. Let's conquer these good habits in this New Year!Click here to book your free coaching call where I can help you with forming those new habits to benefit your health!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Wanna know the secret to sustainable diets? We are a little over a week into the new year, have you already fallen off the wagon with the new diet you started? Is this something that tends to happen to you over, and over again no matter what new diet you start?I get it, I've been there, heck, most of us have. You start a new diet, it goes great for a while. You've even lost a few pounds, but before you know it you've fallen off the wagon and the weight is back and you're frustrated and exhausted. I'm here to tell you it doesn't have to be this way. Diets are so frequently looked at as something we do when we want to hit a specific “health” goal. Whether it's to lose some weight, or tone up, or eat this for a set amount of time.In today's episode, I'm going to challenge you to shift your perspective on dieting and give you a different way to look at diets overall. Let's make this year one that you take back control of your health, and stop letting the typical “diet” culture guilt and shame you. There is a much better way, and I can't wait to help you along your health journey. Be sure to follow the podcast and leave a review! Click here to book your free coaching call!In this episode, I am sharing with you:Welcome back!Some big life changesWhat do you need to achieve your health goals?What exactly is dieting and what does it look like?Every type of diet works differently for different peopleA diet is something that is done habituallyPlanning your nutritionDiets should be intended for long term, not short term weight lossGet help in planning your diet and nutrition planSustainability is keyIf you'd like help building a nutrition diet plan, book a free call! The link is below.Click here to book your free coaching call!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Is muscle soreness a good thing and should you be gauging your workouts on how sore you feel afterwards? Today, I am going to be talking about what causes muscle soreness, the different things it can mean, and the importance of rest days so your muscles are able to properly recover. If you are frequently spending multiple days sore after workouts, hardly able to get up the stairs or get off the toilet, you need to take 15 minutes of your day and listen to this episode so you can make sure you're listening to your body and taking the appropriate action needed. If you'd like some guidance in your health journey, I currently have a special offer of a free coaching call where we can meet and set up a plan to help get you started on a healthier path in life. This is something you can't continue to put off. It's time to make your health a priority. Come book a call! You've got nothing to lose, and everything to gain. Click here to book your free coaching call!In this episode, I am sharing with you:Muscle sorenessBreaking it downHow long should you feel sorenessMuscle recoveryListening to your bodyDon't compare yourselfSleep & nutritionBetter recoveryBetter resultsStop pushing yourself so hardClick here to book your free coaching call!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Have you or someone close to you suffered from breast cancer? This month is near and dear to me as I have been personally affected with loved ones fighting breast cancer multiple times. I think it is important for me to bring awareness to this as a health coach, and give you some insight to things you can be doing now to reduce your chances of breast cancer and benefit your overall health as we continue to age.I am giving a special offer of a free coaching call where we can meet and set up a plan to help you start on a healthier path in life. This is something we can't continue to put off. We desperately need and deserve to make our health a priority. Click here to book your free coaching call!In this episode, I am sharing with you:Mine & my families history with breast cancerEarly signs and symptomsRecognizing Breast CancerAnnual Appointments & Mammograms5 Tips to reduce risk of developing breast cancerAlcohol ConsumptionMaintaining a healthy weightPhysical ActivityEating a healthy dietFoods to stay away fromHormone replacement therapies & why to be cautious in use of these!Making your health a priorityClick here to book your free coaching call!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

How do we overcome comparisonitis? In this episode I will be sharing some tips and tricks that I use to help me overcome comparing myself to others. If you have been struggling with comparing yourself to others and are ready to overcome it, listen in and see if one or more of these tips resonate with you. I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:ComparisonitisYour journey is not the same as someone else's journey Unfollow people Hide themDaily gratitudeWords of affirmationPositive mindsetStart your day with journalingRevisit your accomplishmentsYou have your own journey Telling yourself you are not good enough will inhibit your ability to perform and achieve your goalsYou are able to achieve anything you put your mind to!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Have you ever wondered how I got started in nutrition? Today, I will be talking about the “diet” that sparked my passion with nutrition and really helped me prioritize my own nutrition journey. If you struggle with feeling crummy after eating (or all the time), or suffer from bloating, gassiness, indigestion or IBS be sure to listen to this episode and give this Nutrition Plan a try, you'd be amazed at how your body will respond and what it will show you through the process.If you are unsure about any of it, or just don't know where to start with your nutrition and know you need some help, send me a DM! I'm happy to help you figure out a nutrition plan that will work for you and your needs! DM me >>HEREHERE> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Do you believe that you need to sweat more in order for your workout to be effective? If so, today's episode is for you. I'm going to be talking about sweat equity, and how the amount of sweat you generate during a workout is not equivalent to being the most effective workout. If you have been struggling to get the results you want in the gym and would like some help, come join me in my one-on-one coaching so we can design a plan that works for you.I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:Basing your workout on how much you sweatSweating: What it is & What it's not!Different things that impact how much you're sweatingBurning more calories by sweating more?Working out in a variety of different temperatures for trainingSweating & HydrationDo you gauge the effectiveness of your workout by your amount of sweat?Why that's ineffective with tracking your growth.Different ways to gauge your effectiveness in the gym and growthAre you improving in other areas?Tired of not seeing progress or want some help? Join my one-on-one coaching >>HERE> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Are you investing in yourself wisely? Today, I am talking about investing in yourself and not necessarily financially. Listen in to hear the tips that I use when considering how I should be investing in myself that I know can be applicable and helpful to you as well. If you have been feeling stuck in a rut and just overall lacking confidence that you're ready to get back, listen in and see if one or more of these tips resonate with you. I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:Investing in yourselfHow are you investing currently?Are your investments being productive towards achieving your goals?Don't invest yourself and your time in too many placesGetting a return on your investmentSetting boundariesOutsourcingInvest in a coach to give you guidance towards goalsHow are you using your time?Are you using your energy and your finances in a way that will get you to where you want to be?Weighing the pros and cons of investments Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Treat Yo' Self. Today, I'm going to be talking about ways to boost your confidence that don't involve exercise and nutrition. Treating yourself is all about making you feel FANTASTIC! This can be anything from cutting and coloring your hair, or something as simple as making an effort to do your makeup each day! Treat Yo' Self and make your health, and feeling GOOD a priority.If you have been feeling stuck in a rut and just overall lacking confidence that you're ready to get back, listen in and see if one or more of these tips resonate with you. I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:Boost your confidenceChanges that you can make to improve how you feel about your bodyChanges you can make to improve how you feel about yourselfWearing makeupInvest in yourselfTaking care of yourselfYoutube tutorials and how to use these to your advantage!Styling your hairTreat Yo' SelfLash extensions or eyebrowsTanningManicures and PedicuresPlastic surgeryMaking choices that work for YOU, and make YOU feel goodSome people might feel shamed for making these changesWhy other people's opinions shouldn't, and don't matter.Making how you feel a priorityThings you can do for a confidence boost with your hairMakeup & choosing whether or not to use it based on how it makes you feelJust make yourself feel FANTASTIC!Fitness & Nutrition to change your body shapeTry the healthier, more natural way before turning to surgeryAt the end of the day taking care of your health is the number one priorityIf there's anything that you want me to cover specifically, please shoot me a DM >>HERE> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

If you have been feeling overwhelmed and burnt out about adding in your health and fitness to your daily life, come listen in and see what tips and tricks you can take from this episode to help you live a healthier life.So, how do you balance your life and add in fitness with better nutrition? Today I'm going to be talking about balancing your life in all of those aspects. It's time to take those hectic schedules and try to figure out how to incorporate your health and fitness without feeling overwhelmed. I have five tips that I personally use everyday to help keep me from feeling overwhelmed, that you can borrow and start incorporating in your own day to day life.I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:Balancing lifeHealth, stress, and figuring it all outHow to incorporate health and fitnessBreatheThe constant weight of wearing so many different hats & how to manage itTips and tricks to help you find ways to balance it allHave a plan or scheduleGive yourself some forgivenessMeal planning and preppingInvolving the whole family Involve the kids when meal preppingOutsource what you canThings to outsource to make life easierMake sure that you're getting your rest daysDon't expect perfectionWe are all human The unrealistic expectation of perfection and the issues that come with trying to achieve it How to involve everyone to avoid feeling like you're neglecting areas of your lifeLearning to give yourself graceShare with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Instagram: https://www.instagram.com/alliewilliamsonfit/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

We all know water is important and necessary to live, but how much do you really need and WHY exactly do we need it? I'm going to share about why water is so beneficial, some of the effects of what dehydration can do that you may not know about, just how much you should be drinking, and when you should be drinking this water. Overall, I'm going to tell you all about how it helps, and will continue to help with your health with some great tips on how much and when it's best to be consuming!If you have been wondering why to drink water or how much you should drink a day, this episode is for you. Come listen in and find out what the right amount of water for you is. I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:WaterWhy is water so beneficial?The brain needs water to help create and produce more hormones Without water our blood cells are not able to workWater helps deliver oxygen throughout the bodyDehydrationThe most typical amount of water for an adult to consume is about two litersYou really need to be consuming as much as you are sweating outWhen should you be drinking waterTrack your water intakeChecking how hydrated you areTips for consuming more if you just aren't a fan of waterStay hydrated so that your body can function at its optimal levels and work as best as it canShare with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

How do you find your why? I hear other coaches telling  people to focus on your why, figure out why, if your why is good enough, you'll do it. Today I will be diving in and explaining what a ‘Why' is for health and fitness and why it is so important.If you have been struggling to figure out your ‘why' and how to use it to push yourself to achieve your goals, today's episode is definitely for you. I will be giving examples and help give you some tools to dig deep and find your true ‘why' for wanting to become a healthier version of yourself. Come listen in and make sure you share with me what you found helpful.I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:What do coaches mean by find your whySuperficial WhyYour why is the real deep emotional piece that hits you in your coreEmotions behind your WhyKeep asking yourself why until you get to the innermost reason behind it, you may be surprised!If your why is big enough, you will not accept your excuses anymoreIf you get deep into the real reasons why you want to achieve things, doing the work will get so much easierYou will have that motivation that will get you through those tough daysRefocusing with your reasoning will change that mindset for you and give you so much more clarity Be focused on what you're trying to achieveShare with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Cardio versus strength training, which do you need? One of the biggest questions I tend to get being a health and fitness coach is whether someone should be doing cardio, or strength training. Today I am going to talk about the difference between these and answer just that! If you are unsure what you should be doing for your health training this episode is for you. Come listen in and see which one you should do more of.I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:Cardio vs strength trainingWhat is CardioCarido workouts strengthen your heart muscleWhen doing cardio you tend to burn a lot more calories What is strength trainingStrength training is where you can build muscle for enduranceDifferent types of strength trainingWith strength training you tend to need knowledge on proper movement & proper formWhich one is better for your health?Which one is better for fat weight loss?What are your goals?Cardio burns a lot of calories in the momentStrength Training builds muscles that burns more calories, even when you're not working outWhich fits best for your lifestyleIf you are unsure of how much of each you need to be doing and you're looking for a more structured customized program, join me!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Do you have a love/hate relationship with your snooze button like me that sometimes makes those early morning workouts impossible to get in? Today I am talking about missing a workout that you had planned to do, why this in no way should make you feel like a failure, and how to cope and still be proactive when an unplanned rest day happens so you can move forward and stay on track. If you ever had an unplanned rest day that made you feel like a complete failure, this episode is for you. One or two unplanned rest days don't make you a failure. The only thing that does, is if you quit. Come find the motivation to push through and keep moving forward.I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:Unplanned rest daysMissing a workoutThe way you handle it is key to your successYou can take breaksYou can modify thingsPutting things on hold for a little bit is acceptableForgive yourselfIf you still find a way to move your body that's not a rest dayFind an alternative to your original workout if you can't make it happenMindsetProgress is progressAny action is progressQuitting is a failureShare with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

It's time to stop avoiding the conversation as if it is taboo. Do you really need to stop working out during certain parts of your menstruation? In this episode, I'm going to be covering how menstruation affects our body, how it affects our training, and the best ways to train during different parts of your cycle. I am going to highlight nutrition and hydration during these times as well.If you are wondering how to workout and eat during your menstruation to where it is benefiting you the most, join in and hear the tips I share!I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:Our menstrual cycle and our health fitness journeysOur cycles are broken up into four different phasesKnow your bodySwitching to lower, lighter impact exercise during certain phasesNutrition and hydrationStaying hydratedPay attention to sweat ratesAdjust your carbohydrate intake Pay attention to your protein intakeFind the best plan for YOUShare with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

The hype behind different workout challenges is huge right now. I'm going to share why these challenges are simply not working and the short term programs that you just keep feeling like you're cycling through. You sign up for a challenge, initially it feels great but then afterward the high is gone and you're right back to where you were and start looking for the next challenge. You are looking for the next challenge to help you get back on track, when what you are really longing for and need is a plan that works for you! If you are in this vicious cycle this episode is for you, come listen to all the tips and tricks I have to help you break this challenge cycle!I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:New challengesDuring the challenge you have a very strict protocolInability to sustain long termBuild a sustainable lifestyleForming habits vs. NotFinding a program that lasts longerMaintenance phaseTaking actionable steps to change your habits & build your lifestyleShare with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Do you notice that the way you dress tends to make you feel differently about yourself? In today's episode I am going to talk about how the clothing you wear can help develop more confidence and make you feel better in your body regardless of where you are on your health journey.If you are struggling with your self confidence, be sure to listen in to get some tips, many likely unexpected, on how you can build your confidence just by adjusting things in your wardrobe and by choosing clothes that bring you joy. I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:Wearing certain clothing, and how it affects youClothes can make you feel better or make you feel worse about your body Small changes that can help you feel better about yourself todayWhat we wear can absolutely impact our mindset on how we feel about our bodiesWearing clothes that fit appropriately and flatter our shapeGet rid of the clothes that don't fitThose too small or too big of clothes are no longer serving youDonate!Size is just a numberFind a style that you lovePositive speakBe your own hype girl!Don't dwell on the negativeFind ways to make you happyIf you need to keep the clothes, store it out of the wayStart loving your body NOW!Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/

Supplements. How do you know if you need them, and are they essential in everyone's diets?  In this episode I will be explaining how to know if you need supplements, how you should analyze if you do need them, where they have their place, and how to apply them to your life. Yes, supplements can absolutely be helpful but we need to be making educated decisions about this based on our bodies needs, not just fads.If you are considering using supplements in your daily diet, be sure to listen in to get some guidance on this and where it is best to start this journey for YOU as all of our bodies and nutritional needs are different!I am still filling spots in my Confident Health Program. It is one-on-one coaching, all customized to your personal journey and goals! Apply in the link below.https://www.arrowhealthandfitness.com/In this episode, I am sharing with you:SupplementsUsing supplements to achieve our goals fasterThe basics of supplementsSupplements are to help us live healthier lives and fill nutritional gapsSupplements Enhance or complete our daily dietWhat works for youWhat supplements do you need?Every person's need for supplements variesTaking supplements or vitamins  for too long or in certain amounts can have negative effectsMeet with your Primary Care Physician to set up a plan!Analyze your dietWhat are your health goalsDon't take things because someone is telling you to take it, or says it worked for themGiving your body time to adjust Share with me what tip was the most beneficial to you! Send me a DM on Instagram or Facebook!!You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!Resources:~Are you tired of not really loving your body and lacking confidence?~~Ready to finally feel amazing in your own skin again?~Then check out my program, Confident HealthApply now! >>> https://www.arrowhealthandfitness.com/Email: arrowhealthandfitness@gmail.comInstagram: https://www.instagram.com/arrowhealthandfitness/Facebook: https://www.facebook.com/arrowhealthandfitnessWebsite: https://www.arrowhealthandfitness.com/