Fitness Nutrition Health - How to feel good about yourself for beginners

In case that you are interested in BJJ/ No-Gi and are not sure if it's for you, especially as a female.The chapters are marked so you can jump right to the part that you are interested in.  I briefly cover:What is BJJReality CheckStress ReliefWorkoutRisk Training With MenMembershipInitial InvestmentClass StructureHope it helps. Personally, I love the sport for its physical aspects and how much it challenges my mind and body.Support the show

I always used to copy others, then was surprised why their diet didn't work for me! Don't forget that you are a unique individual. Self-awareness is not easy but important. You need to identify the source of your issues and work on it. It might be your emotional side and trauma like it was for me. If you listen to it via the podcast hosting website you can also see a transcript and time stamps/ chapters.   https://www.buzzsprout.com/1282784Support the show

You can make a drinking game out of this episode! Take a shot every time I say balance! On a serious note, balance is important. It took me ages to understand, but there is a difference between eating healthy and losing weight. Just because you eat something healthy doesn't mean you will lose weight. You can have a balanced diet and have your favourite foods, don't restrict yourself! There is a way around it. I hope you enjoy and it's useful to you.If you listen to it via the podcast hosting website you can also see a transcript and time stamps/ chapters.   https://www.buzzsprout.com/1282784Support the show

I feel like a lot of people discard the importance of the basics like general movement, balanced nutrition, water/ hydration and quality sleep and that they can bring results. Not just results but also help with your overall health. People tend to get distracted and don't focus on what they need to focus on. If you listen to it via the podcast hosting website you can also see a transcript and time stamps/ chapters.   https://www.buzzsprout.com/1282784https://petramindbodyspirit.com/Support the show

Here's the thing. My opinion on mindfulness was pretty much go and annoy someone else, not interested. I was never into it, even though I didn't even know what it was. But it works.  I've used some of the techniques unknowingly and only after researching it, did I make the connection and realised that it's mindfulness practice. Since then, I'm all over it. So I thought I'll share my 4 favourites tips:How to think positive How to understand timeHow to be present  How to observe your thoughts If you listen to it via the podcast hosting website you can also see a transcript and time stamps/ chapters.   https://www.buzzsprout.com/1282784https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

Just a couple of things that have helped me to be aware of and consider when changing or creating a new habit.I briefly go over stepping out of your comfort zone and why it's so hard for you to change. Timeframes of changing a habit as well as time management and more. I hope you enjoy and that you can take something away from it that will make it easier for you to create your new habit.  If you listen to it via the podcast hosting website you can also see a transcript and time stamps/ chapters.   https://www.buzzsprout.com/1282784https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

I've done the F45 challenge and wanted to share my thoughts on what they do in general, what they offer, pretty much a quick and basic overview on what it includes and if it's worth doing. Hope it helps, with your decision making. Any questions, just get in touch. If you listen to it via the podcast hosting website you can also see a transcript and time stamps/ chapters.   https://www.buzzsprout.com/1282784 https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

I've done a F45 Functional Training trial and wanted to share my experience.  I talk about what F45 is, my reason for doing the trial, how it works, the class experience, a bit about their challenge and memberships. Hope you find it interesting and useful.https://petramindbodyspirit.com/If you listen to it via the podcast hosting website you can also see a transcript and time stamps/ chapters.   https://www.buzzsprout.com/1282784Support the show (https://cash.app/%C2%A3PMM315)

If you are new to the fitness world there is nothing too trivial and as I was changing gym's, I thought I'll share with you, what I look for in a gym. I briefly go over different gym areas such as cardio area, machines, free weights and a couple of classes such as Les Mills, HIIT or spinning.  Hope it helps.... enjoy!https://petramindbodyspirit.com/If you listen to it via the podcast hosting website you can also see a transcript and time stamps/ chapters.   https://www.buzzsprout.com/1282784Support the show (https://cash.app/%C2%A3PMM315)

Part 2 - I continue to talk about food traps, additives and what I consider smart eating. I also do quite a bit of a story time of what has worked or not worked for me. If you listen to it via the podcast hosting website you can also see a transcript and time stamps/ chapters in case that helps.    https://www.buzzsprout.com/1282784 I hope you enjoy it and you get some pointers. https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

In this episode I talk about how to eat smarter and understand food. It's a lot to cover and I mainly use my own experience, so do take everything I say with a pinch of salt as it might not work for you. I briefly go into my food journey, understanding food, vitamins, processed and unprocessed food, diets, macros, a balanced diet, your food journey and traps. Hope you enjoy and can take some useful pointers. https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

Just some pointers on how to get you started on your health journey, combined with the previous episode topics of  motivation and mindset to tie it all together.https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

Just following up on the Motivation episode and going into how important the right mindset is for you to succeed. They are all connected and compliment each other, one doesn't go with the other if you ask me, if you want to reach your full potential.I hope you enjoy it and it's helpful!https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

In regards to having a game plan and achieving everything you want, you definitely need to know what goes into motivation. In general it's all a huge subject. Get in touch in case you have any questions or want my take on something else.https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

I'm just doing a quick story time and going down memory lane. Protein powders are not the overall solution to sort out your nutrition at least not for me.  I still have the opinion that you need an overall approach. I share some of my light bulb moments which helped me change my approach and helped me succeed. I will pick up my game plan and what I exactly did in another episode. https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

Protein powders yes, no… and why would you add them to your diet. Just general info, really. Just some basics on the different protein types out there... concentrate, isolate, hydrolyzed, casein. Which should help you decide in case you are confused or don't know where to start or what to get. Hope you find it helpful!https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

I'm going over a couple of things that you might have going against you, as I find it important to be aware of it so you can tackle it and succeed. https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

It's just a quick episode on food labels. Let me know if you have any questions. Also, in case you are looking for great exercises have a look at Justin. I think he is amazing and really beginner-friendly!He's also on TikTok and Facebook.https://www.instagram.com/justinagustin/?hl=enhttps://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

I wanted to do a brief, quick summary but also mention how food has different volumes and explain that with an example. You should be able to put more puzzle pieces together and see the bigger picture. If not, let me know and I'll do my best to explain it a different way!https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

I'm starting with a couple of nutrition basics to ease you in. More importantly I need you to understand how your body works. You need to find out how much you are eating and how much you should be eating, which is the next step on our journey and nothing else than what a PT would do. Let's do this! Example numbers in this episode are:BMR 1500 TDEE 2000Crash diet 1200 (even though I think I'm saying 1000 at one point by accident)https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

I just think it's really important to give you a heads up on how  your mindset, emotional health and the way you see yourself, alongside with how happy you are in general influence your progress as this is a vital key factor!https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

There is no perfect, it just need to work for you and you need to start. Don't overcomplicate things, just go for it. You can always learn along the way and I'm doing my best to help you figure out your goal and make a plan.https://petramindbodyspirit.com/Support the show (https://cash.app/%C2%A3PMM315)

Hi all,just a quick introduction so you know what the series will be all about. Mainly about my own experience of ups and downs of crash dieting and finally finding a way to feel on point and have a healthy relationship with food and myself. I want to share my experience and what has worked for me in the hopes, that you  can get some info and apply it to your own journey. This is not about quick fixes, but instead to set you up for long term success and escape a vicious cycle of yoyo dieting and feeling bad about yourself!Give a man a fish and you can feed him for a day, teach him how to fish and he can feed himself for a lifetime.Petrahttps://petramindbodyspirit.com/  Support the show (https://cash.app/%C2%A3PMM315)