Healthy and Happy | Create a Body and Life You Love

Whether it's a big move, a career/job transition, starting or ending a friendship or relationship... how do you know when it's the right time to make a big life change?In this episode, Mark and I explore how we recently made a change that didn't make *logistical* sense in some aspects, but it was exactly what our souls needed. Follow along as we share the thought process that led to a move away from the familiar, and into the big/scary unknown.We hope you leave feeling inspired to take risks and live a BIG, bold life!!xoJulie & MarkJulie: @byjuliebooherMark: @thestrongdadclub

Complete this 2-MINUTE SURVEY for a chance to win my book or a full scholarship to the Healthy & Happy Mama Program!When I became a mom, I realized that I was going to need to do things a LOT differently than I had before I was a mom. Everything changed — my routines, schedule, sleep, and the amount of time I had to train/prep food/do all the things that were "easy" pre-kids.In this episode, we discuss the mindset shift that drastically changed how I prepare for my role as a mother: treating it like a sport. Join me as we cover how to optimize your mindset, sleep, hydration, nutrition & fitness as a mom. 

Complete this 2-MINUTE SURVEY for a chance to win my book or a full scholarship to the Healthy & Happy Mama Program! Are you struggling in the "in between" — aka the place between where you are now, and where you want your life to go?Do you see the BIG VISION for your life, but feel discouraged because you're not there yet?Do you feel like life is a daily grind of keeping your head down, doing what you "should" be doing, but still not seeing results fast enough?This episode is for you! Join me as we discuss how to navigate the "in between," hold the vision for the next level of your life, and ENJOY/find peace in life in the meantime.

Listen: I am NOT a fan of traditional, unsustainable food diets. You know this. But what I CAN get behind: a MENTAL diet. People are quick to go on diets when they don't PHYSICALLY feel their best, but how often do we go on a MENTAL diet to ruthlessly eliminate all the negative inputs for our brains when we don't MENTALLY feel our best? On this podcast, we talk a lot about food consumption. But overall wellness goes beyond what type of food you're consuming — it's the type of media you're consuming, conversations you're having, people you're surrounding yourself with, what you listen to, and how you think on a daily basis.In this episode, I share a vulnerable story about what I've been going through recently that led me to the point of NEEDING this mental diet. Plus, we go over what the 30-day "mental diet" actually entails.Would love to hear your thoughts and if you're joining me!Instagram: @byjuliebooher (DM me here about my Healthy & Happy Mama 8-Week Program!!)Buy my book, Healthy & Happy: Find Food Freedom & Create the Body You Love, HERE.

I recorded a podcast titled "Self Care When Life Sucks" a few years ago on this podcast when I was going through a really challenging period of my life. It's one of the most downloaded episodes because if there's one thing we can all relate to — it's that life ain't always rainbows and butterflies.Now, I am currently going through a deep period of grief after my dad's passing in December, so I wanted to remake this episode to share my updated self-care practices during this extremely difficult time. (Note: This episode is for anyone who's going through a challenging period in their life, not necessarily just grief or loss.)In this episode, we cover:A little bit about my grieving process (and how it will be different than yours/anyone else's)How I am taking care of myself emotionally, physically and beyondHow to show up for someone you love who's grieving And moreIf you can relate to this episode, I'm sending you a huge hug. Please know that you are seen, valued and loved. I hope this episode can bring you peace, comfort, and hopefully a little motivation to care for yourself during an extremely challenging time in your life.

Today my husband, Mark Novak, joins us on the Healthy & Happy Podcast.Once you get past the weirdness of the first few minutes (you'll see what I mean LOL), the rest of the episode is super insightful and can help shift the way you view the holiday season re: food and training. In this episode, we cover:How to shift your identity to become the type of person you want to be Practical tips for food and exercise over the holidays Why some people fail vs. succeed over the holidaysWhy the last 6 weeks of the year matter, and how you can get ahead for 2024And more!Follow Mark @thestrongdadclubFollow Julie @byjuliebooherIf you're a mama who wants to create food freedom and a build lean, energized body in 8 weeks without ever dieting again, DM me "mama" on Instagram. Only 10 spots are available in this pilot program and we start January 1!

GIIIIRL this podcast gets vulnerable. I share some of the changes I've made in my life recently via my LIFE AUDIT FORMULA. If you feel like there's a gap between where you are, and where you know you're meant to be, this episode is absolutely for you.  If you're sick of your own BS and have gotten stuck in negative physical/emotional habits, THIS IS DEEEFINITELY for you! In this episode, we cover:What is a life audit and how to do it to get the best resultsHow to give yourself grace for where you are AND *lovingly* hold yourself accountable so that you can improve your physical and mental healthWhy typical "goal setting" isn't really effective (hint: there's a KEY piece you're probably leaving out!)How to reinvent systems and habits in your life that are no longer working for youReal life examples of how I'm auditing my health, home, family systems, work, finances & online presenceIf you want me to walk you through your own life audit, DM "Life Audit" to @healthyhappypodcast and I'll send you more info! --Podcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/bookApply for Coaching | HEALTHY & HAPPY: THE FORMULA:If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

I've tried what feels like a bajillion different styles of meal prepping at this point, and these four SUPER SIMPLE hacks are the only things that I've been consistently able to stick to. Pick one you'd like to start with and try it this week! Tag me on your IG story when you do @byjuliebooher. Love to see you implementing what you're learning on the pod :)>> GET THE MEAL PREP MADE EASY GUIDE I MENTION IN THIS EPISODE FOR FREE: Leave a review on Apple Podcasts (bonus if you also rate the pod on Spotify!), then send a screenshot of your review to julie@juliebooher.com so I can send you a FREE copy of my Meal Prep Made Easy ebook.--Podcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/bookApply for Coaching | HEALTHY & HAPPY: THE FORMULA:If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

HI MY LOVES! I'm excited to pop in more frequently with these shorter episodes (between the longer ones) to give you some actionable, tangible nuggets of wisdom that will change your life in 5 minutes or less. Give it a listen and let me know on Instagram (@byjuliebooher) how you'll be turning one of your main excuses into the REASON you do what you've always wanted to do. BIG HUGS! Love yaxoJulie--If you love it, please tag us on your Instagram story so we can show you love for listening! And if you leave a review, send a screenshot to julie@juliebooher.com so I can send you a copy of my Meal Prep Made Easy ebook.Podcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/bookApply for Coaching | HEALTHY & HAPPY: THE FORMULA:If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

Today on the Healthy & Happy Podcast, we have none other than my fitness coach, dear friend, and the FIRST man on the podcast (besides Mark) ... *drum roll please* Andrew Wilhelm! Ladies, you know I am super protective of our space, and I wouldn't bring a guest on unless I knew their inspiration and insights could change your life. I hope this episode leaves you feeling inspired, motivated, and ready to face and mental or physical challenges that come up for you this week (or in your life in general).We touch on a lot of subjects in this episode — which was so fun — including:How to stick to a training routine when you have every excuse not to (tough season of life, becoming a parent, etc.) Becoming liberated from negativityHow fitness is actually personal developmentThe advice Andrew gave me that completely changed the way I look at my training when I told him I was bored with my workouts/not motivated The NUMBER ONE struggle Andrew hears from his clients, and what his advice isTop 3 things to look for when looking for a coachHow Andrew built undeniable proof that he's a person who's trustworthy and dependable after hitting a rock-bottom moment Establishing "mandatory minimums," and how they can help you build self-trust and confidenceShould you rely on internal or external motivation?The HILARIOUS story of how Andrew's wife pursued him How to become the partner you want to have + how to love unconditionally without keeping scoreRedefining modern-day masculinity and what it means to be a strong, compassionate and safe man in today's societyThis podcast (and being around Andrew in general) always calls me forward and challenges the way I think, and I hope it does the same for you. You can find more information about Andrew and his coaching here:Andrew's InstagramAthlete Farm CoachingIf you love it, please tag us on your Instagram story so we can show you love for listening! And if you leave a review, send a screenshot to julie@juliebooher.com so I can send you a copy of my Meal Prep Made Easy ebook.Podcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/bookApply for Coaching | HEALTHY & HAPPY: THE FORMULA:If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

This episode has been a long time coming, and it has taken me a LOT to share this one. What you DON'T see behind the recording of this episode is the years it took to find my voice again and feel confident sharing, and the months after I recorded this episode wondering whether or not I should release it for fear of ruffling too many feathers. This may be my most controversial episode yet, and I'm OK with that! Here's what we talk about:The different phases of the wellness journey (how to identify which phase you're in and what type of coach would be best suited for you in that phase)My own evolution in my message & the NEW direction of what I'll be sharing on the podcastWhy it's important to share your truth unapologeticallyAnd so much more vulnerability and realnessPlease DM me and let me know your thoughts! I would love to hear your feedback about the direction of the pod. @byjuliebooher

In part 3 of my nutrition series all about intuitive eating with light structure, we're chatting all about my plus-one strategy.In this episode, you'll learn how to:Enjoy ALL the foods you love in a way that helps you feel balanced and supportedLet go of the guilt surrounding your food choices How to be a health-focused person while still indulging in foods you may have previously considered "off limits"Create your own plus-one to any meal (with tangible examples)Before you listen to this episode, make sure you listen to parts 1 & 2 first so that it all ties together!Parts 1 & 2 of this series:124: PART 1: INTUITIVE EATING WITH LIGHT STRUCTURE | WHAT IT IS & WHY TO DO IT125: PART 2: INTUITIVE EATING WITH LIGHT STRUCTURE | MY GPF STYLE OF EATINGEpisodes referenced in this episode: 118: DO THIS INSTEAD OF EATING TO CHANGE THE WAY YOU LOOKTag me on Instagram if you listen to the episode! And if you leave a review, send a screenshot to julie@juliebooher.com so I can send you a copy of my Meal Prep Made Easy ebook.Podcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

well well well... here we are, folks! In this episode, I face my perfectionism demons and talk about why it's important to just START and CHIP AWAY at something that's important to you (even if you feel rusty AF)We also briefly discuss my thoughts on the future of this pod & what I look forward to sharing with you in the future.Hit me up on the gram fam @byjuliebooher

In part 2 of my nutrition series all about intuitive eating with light structure, we dive into the nitty gritty details of my GPF style of eating.In a nutshell, the GPF style of eating helps bridge the gap between restrictive diets and intuitive eating. It's a roadmap that allows you to have variety in your food choices (allowing you to intuitively choose what you eat at each meal), while still providing a framework on how to build your plate so that you feel full and satisfied (allowing you to stop thinking about food all the time).If you haven't listened to Part 1 (episode 124), please do that first -- this episode will make a lot more sense if you do. In this episode, we cover:What GPF stands for & the benefits of choosing to adopt this style of eating Five actionable steps that will help you choose healthy, filling options to put on your plateHow to structure every meal so that you feel satisfied and content after eatingA tangible example of how to structure a GPF meal (you can find more ideas under my "GPF" highlight on my personal Instagram) We dive into WAY MORE DETAIL about this topic in my book, Healthy & Happy: Find Food Freedom and Create the Body You Love!Podcast Instagram: @healthyhappypodcast

Today's episode is part 1 of a series all about intuitive eating with light structure, also known as my GPF style of eating. Life is too short to spend your days consumed obsessing about food and your body. Through years of experimentation, I finally came up with a way of eating that allows me to experience true FOOD FREEDOM. In this episode, we discuss: Bridging the gap between restrictive dieting and intuitive eatingMy thoughts about different diets, as well as intuitive eating (and why we shouldn't have to pigeon hole ourselves under one label) How I'm able to make food choices based on how I want to feel (energized and healthy) while still enjoying pizza and ice cream (without guilt!)Finding balance in the extremes when it comes to nutritionA bit of my personal story and backgroundIn part two, we'll chat all about the logistics around my GPF style of eating, like how to structure every meal to feel full, satisfied and content (and stop obsessing about when/what your next meal is).I highly encourage you to listen to this episode FIRST... don't skip it! This lays the foundation for all the practical things we'll discuss in part 2.I hope this episode, and the ones to come, save you from YEARS of struggle with food and your body. If I can help you bypass the hardship I went through, I would absolutely love to -- and it all starts with this episode. Podcast Instagram: @healthyhappypodcastRead more in my book: Healthy & Happy: Find Food Freedom and Create the Body You Love

Let's be honest for a minute: how many times have you set a goal or New Years resolution, only to give up and feel like you failed yourself? In today's episode, we discuss: a mindset reframe that will help you focus on the EFFORT vs. the OUTCOME and feel more fulfilled by the goals you seta question to ask yourself in the morning & at night to make sure you're on track to reach your goals something to think about: is this action or mindset helping me to become the type of person I want to become?my word of the year for 2023 & how I'm applying itTag me on Instagram if you listen to the episode! And if you leave a review, send a screenshot to julie@juliebooher.com so I can send you a copy of my Meal Prep Made Easy ebook.Podcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

This episode was inspired by a story @_lisaolivera 's Instagram story today, titled "A Reminder to Creatives of All Kind" I will share the screenshot of her story in a full blog post so you can read it, and I also read it aloud in the episode. Then, I share my own personal story about: the history of my career & entrepreneurial journeywhy it's important to validate yourself and not wait for an outside person/accomplishment/achievement to validate youwhat REALLY happened after my book launch & journey into motherhood (and why it led me to take a long break from work)the maaaaajor imposter syndrome & self doubt I've experienced in the past yearwhy it's ok for you to make a living doing what you love -- AND it's also ok to create just for the heck of itwhat ART actually is (hint: it's not just painting and drawing)an inspirational note that we ALL could use about creating more art in our livesI LOVE when I get to see a behind-the-scenes look into someone's creative process, business, and how they create art, so I decided to share my story today in hopes that you'll get to know me on a bit more personal/vulnerable note. :)I really hope you enjoy hearing Lisa's inspirational reminder, as well as my own evolution as a creative + business owner.(Book I reference:  The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield) Want to become a client & transform your relationship with food and your body? Schedule your 75-minute Food Freedom session here: https://calendly.com/juliebooherPodcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

Nothing makes you appreciate your health more than when you're not well, am I right? While I was recently down and out with a cold, I was doing some reflecting about what wellness means to me. Turns out, wellness goes BEYOND just what we eat: it's the movement we do, our social circle, what types of media we consume, and so much more.In this episode, we dive into:What it means to take a HOLISTIC approach to wellnessGetting radically honest with yourself about your wellness habits (or lack thereof) Getting out of your own way to make big changes in your lifeMy wellness shots that I swear by I hope you walk away with this episode being able to define what wellness means to you, and create an action plan to start living a healthier & happier life :)Want to become a client & transform your relationship with food and your body? Schedule your 75-minute Food Freedom session here: https://calendly.com/juliebooherPodcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

If you're sick of hopping on and off the bandwagon in your health and wellness journey, this episode is for you.In part 1 of the starting over series, we talked about a reframe for starting over -- and how to stop feeling guilty when we need to restart in any area of our lives. In this episode (part 2), we're chatting all about:The reason you need to keep starting over in the first placeWhy YOU are not the problem at all -- spoiler: there's nothing wrong with you!How to shift your energy from guilt and shame, to intention and actionExactly where to start TODAY if you are starting over in your wellness journey My five pillars of wellness and how to set tangible goals in each category (with specific examples)How to build confidence if you've felt like a failure for needing to start over again (even after multiple failed dieting attempts) I even give you my 3 staple GPF breakfasts that I rotate between on a daily basis! If you're ready to create your healthiest, happiest life -- this episode is definitely one you'll want to listen to.>> juliebooher.com

We've ALL had to start over at something in our lives.Whether it's a relationship ending, a choice to take a different path in your career, or the opportunity to start over again in your health and fitness journey… we've ALL been in a position where something has ended and we choose to start again.Rather than guilting and shaming ourselves for the ending, what if we reframed the way we looked at starting over?What if we could see starting over as an opportunity to learn more and do better this time around?In this episode, we chat about how to reframe starting over — allowing yourself to move past the guilt & shame, and instead, use that energy for something productive that will propel you to new heights.Want to become a client & transform your relationship with food and your body? Email me: julie@juliebooher.comPodcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

When I was eating healthy purely to change the way my body looked, it felt like I kept hitting a dead end. I was frustrated and overwhelmed, and no matter how strict I was, my body wasn't changing.When I started to eat based on the principle I share in this episode, it felt like I unlocked a new level of success. I had more energy, more mental clarity, my mood improved, and I was actually enjoying the way I was eating. THIS is how I found the middle ground between not giving a shiz about my health, to being waaay to obsessed with healthy living -- both of which robbed my joy and peace.Check out the show notes for this episode for all the questions/details we cover: juliebooher.com/podcast/118Want to become a client & transform your relationship with food and your body? Email me: julie@juliebooher.comPodcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

In this episode, I share various comments I've received when I've shared photos of my body on social media: before I got pregnant, during pregnancy, and postpartum.  We chat about:how well-intentioned comments about someone's body can actually be harmful how, as women, our bodies change for MANY reasons over our lifetime: some of which is out of our controlwhy it's important to find ways to compliment women on things other than their bodywhy we shouldn't only be allowed to feel confident about our stretch marks/cellulite if we've had a baby (or any other reason to "justify" the changes in our body)learning to accept our bodies in ALL seasons and for ALL reasons!I just wanted to share my thoughts candidly in this episode, and I hope this conversation can help shift the narrative about body confidence and acceptance.Website: juliebooher.comInstagram: @healthyhappypodcastPurchase a copy of my book, Healthy & Happy: Find Food Freedom and Create the Body You Love, on Amazon, Barnes & Noble or my website (juliebooher.com/book)

I recorded this episode with one of my favorite humans, Kindra from @creating.kindra!Kindra is a former client who participated in my 8-week Food Freedom Mentorship, followed by my yearlong group coaching mastermind. I wanted to bring her on the podcast to share her experience with depression, binge eating, therapy, and everything in between, to help you understand that you are not alone in your struggles. Here's a snippet of what we cover in today's episode: — Trusting your KNOWING (and how Kindra knew I was pregnant on our retreat haha)— Why it's important to surround yourself with women who uplift and empower you vs. gossip and judge you— How understanding decision fatigue has helped her eating habits — Learning how to trust yourself in small ways so you can learn to trust yourself in the BIG THINGS— Kindra's history with depression (not wanting to get out of bed or go to work, and how that led to binge eating) and her rock bottom moment — Different types of trauma and why  trauma-comparing can be harmful — How binge eating impacted Kindra's relationships — How to support friends or family who you suspect are struggling — Kindra's experience working with a therapist — Cultivating self awareness, asking yourself questions— And we end with a piece of advice that she would give EVERYONE listening  to become more patient and loving with yourself  Want to become a client & transform your relationship with food and your body? Email me: julie@juliebooher.comKindra's Instagram: @creating.kindraPodcast Instagram: @healthyhappypodcastMy Book: juliebooher.com/book

I'm so excited to share this workshop-style podcast episode, where you can follow along and set goals IN REAL TIME with me!I've used this goal setting process for myself and my clients for 2+ years and it's created some MASSIVE wins in the areas of body, food, finances, relationships and personal development. That's why I wanted to share this deeply transformational goal setting process with you -- to let you in on what has helped change so many lives, including my own!If you want to follow along using my Set Goals with Soul workbook, you can download it at juliebooher.com/ebooks.Website: juliebooher.comInstagram: @healthyhappypodcastPurchase a copy of my book, Healthy & Happy: Find Food Freedom and Create the Body You Love, on Amazon, Barnes & Noble or my website (juliebooher.com/book)

Welcome to 5 Minute Friday: it's a shortie but a goodie!In this episode, we chat about:My ONE WORD for 2022 & why I chose it / how I plan to apply itThe question I'm going to ask myself on a daily basis to keep my energy in checkA book I'm reading right now that I'm LOVING & that is perfect for the New YearWhat's your word for 2022? What are your intentions for the upcoming year? Tag me on IG and let me know! Instagram: @healthyhappypodcastWebsite: juliebooher.comBook: Healthy & Happy: Find Food Freedom and Create the Body You Love (all links here: juliebooher.com/book)

Do you feel like you're in a rut? Like you've been trying to do something that's worked for you in the past, but it's not working for you anymore? This podcast talks about how to confidently pivot and change directions when what you've been doing hasn't been working. And, why it's SO important to have regular check ins to get to know yourself on a deeper level.In this episode, we chat candidly about:when I started to feel like my business wasn't in alignment anymorethe questions I ask myself to figure out my next right stepsan EPIC quote that one of my clients shared with me that encapsulates this whole podcast into one philosophical golden nugget of wisdom why I don't believe in “finding yourself” (and what I believe instead)why scheduling time for self check-ins is critical to your success YOU are your own best guide; not a teacher, book, podcast, or any other resource outside of yourselfyou might KNOW something, but are you EMBODYING it? Action item of the week: make a date with yourself! schedule in 30 min-1 hour for a self check in this week. Quote of the week: “Your body is so worthy of love and acceptance in all seasons and for all reasons” Instagram: @healthyhappypodcastWebsite: juliebooher.com

For YEARS, I was obsessed with food. How much to eat, when to eat, planning and prepping my meals, counting down the minutes until I could eat again, looking up restaurant nutrition facts hours or days before a date so I could “be prepared”, glued to an app on my phone all day adding and subtracting and trying to fit my macros into one big magical puzzle piece.IT. WAS. EXHAUSTING.

This is my real, raw and unfiltered experience of what it's been like running my own business as an entrepreneur, while simultaneously staying home with my 13-month-old. We chat all about:What I believe it takes to make my business run successfully The fears I had about my business as I transitioned into becoming a momWhat the past 13 months have been like authoring and publishing a book, coaching clients, and running a podcast -- all while staying at home as a full-time momManaging expectations about what you can get donePrioritizing the MOST important things when you have a limited amount of time to workSystems I'm creating to help my business run smoothly AND MORE!I'm sure things will change (as they always do) when he gets a bit older and he goes to school. But this has been MY *PERSONAL* experience running my business as an entrepreneur and mama in the first 13 months of my son's life! Purchase Healthy & Happy: Find Food Freedom and Create the Body You Love (juliebooher.com/book)Blog: juliebooher.com/blogPodcasts and show notes: juliebooher.com/podcast

You vow to never diet again. You decide you want to develop a healthier relationship with food and your body. So this means you're going to eat healthy, perfectly balanced meals all the time, right?WRONG! You are a human being, and the process of learning to eat in the way that best supports your body is a HUGE learning curve. At some point, you're going to eat more than what makes you feel comfortable, and that's totally normal and OK.Here's what to do (and what not to do!) when you do "fall off track" with your goals, or find yourself out of alignment with what you want the most. Read more in my new book, Healthy & Happy: Find Food Freedom and Create the Body You Love!

Do you find yourself saying you want to achieve a goal that's really important to you, but end up self-sabotaging your results and progress? Does it feel like accomplishing your goals and deepest desires ALWAYS seems to be just an arm reach away?If so, this episode is for you!We chat all about self-sabotage: what it is, why we do it, and my 3-step process to help you stop the self sabotage cycle for good.Today's episode is brought to you by my NEW book, Healthy & Happy: Find Food Freedom and Create the Body You Love.You can find the exercise from this episode on pages 67-69 in my book!You can find my book on Amazon, Barnes & Noble, Target, Indigo, etc. -- all the links are on my website for easy reference: juliebooher.com/bookIf you enjoy this episode, please share it on your IG story and tag the podcast: @healthyhappypodcast! And leaving a review is SO helpful as well!

I'm SO thrilled to introduce my very first (official) guest on the Healthy and Happy Podcast: Brinn Nicole.Brinn is a dance and spiritual mentor who is well-known for her success as a professional dancer and choreographer. She's worked with artists like Snoop, Jay Sean, Lil Wayne; she has hundreds of thousands of fans from around the world and too many viral dance videos to count; and most importantly, she's an INCREDIBLE mother and mentor who's decided to share her gifts of self-mastery with the world.In this episode, we chat all about:How Brinn became a POWERHOUSE dancer and choreographer: her inspiring story of grit and dedication, practical tips she's learned in the industry, and who she had to become in order to reach insane levels of successWhy it's important to bring 100% to everything you doIs "following your passion" something you should pursue? + Brinn's tips to finding what lights you up + how to break into your chosen industryBrinn's personal experience with OCD and how it used to define her relationships + how she shifted and redefined the control OCD had on her thoughts and lifeCultivating consciousness in your work and relationshipsHer tips for someone struggling with food and body confidence issuesBrinn's online membership that bridges dance therapy and going IN to get to know yourself (I share my honest experience as a member of Brinn's membership -- hint: it's EPIC)And SO MUCH MOREI hope you LOVE this conversation as much as I did!Tag us on your Instagram story when you listen to this episode! @lovebrinnnicole and @healthyhappypodcast+ Find more about Brinn and her membership at goinginwithbrinn.com+ You can purchase my book Healthy & Happy: Find Food Freedom and Create a Body You Love at major retailers like Amazon, Barnes & Noble, Target and Indigo! Find all the links here: juliebooher.com/book

Welcome to a new series: BEST OF the Healthy & Happy Podcast! I'll be sharing my most downloaded/most popular episodes with you over the next couple of months. I hope you enjoy listening and even if you've listened before, I hope you hear this episode again when you need it most! It's one thing to practice self care when life is going great, but what about when life throws you an unexpected curve ball? In this episode, we get REAL about why it's even MORE important to practice self care... even when life seems to suck. #REALTALK We chat about: processing emotions in a healthy way, eating well and working out, keeping up with a solid morning routine, prioritizing sleep, and more MY BOOK: juliebooher.com/book Instagram: @healthyhappypodcast

Are you creating more suffering in your life by not accepting what is? If you've felt down or stressed about your current circumstances, I hope you find this FIVE MINUTE FRIDAY episode helpful!  References: The Power of Now by Eckhart Tolle Loving What Is by Byron Katie Quote from @morganharpernichols New podcast IG: @healthhappypodcast

Mark brings his classic sense of humor to interview me about my new book: Healthy & Happy: Find Food Freedom and Create the Body You Love We chat about why I wanted to write the book, the book writing process + bringing a book into the world, who the book is perfect for, our favorite recipes in the book, and lots of weirdness and jokes along the way! Find all the links to purchase the book here: juliebooher.com/book

Popping in to share some life updates -- keeping it real as always. AND we chat about some exciting things that are in store for this podcast! See you next Wednesday. xo Order my new book Healthy & Happy: juliebooher.com/book

This episode starts with an expansion on an example from our last episode (102) re: taking up space.  We also chat about: Taking up space metaphorically and physically How you can love your body and still want to make changes Why wanting to release weight isn't inherently bad (in most cases) Focusing on all that's RIGHT with your body versus hyper-focusing on what's WRONG Preoder my new book! juliebooher.com/book

If you've ever struggled with anxious thoughts or self-limiting beliefs, THIS EPISODE IS FOR YOU. And if you haven't, please let us know your secrets ;)  In this podcast, we talk about the 4 Questions by Byron Katie, and how we can use them to get rid of self-limiting beliefs or anxious thoughts. I walk you through a real-life example based on a common limiting belief I hear from clients: "I will always take up this much space." Plus, we do something I've never done on the podcast before: we work through one of your limiting beliefs together WORKSHOP STYLE, as if you were my client and I was coaching you through the exercise! SHARE THIS EPISODE IF IT'S HELPFUL! Show notes/resources: juliebooher.com/podcast/102 Healthy & Happy Book: juliebooher.com/book

Feeling emotionally, physically or mentally drained? You may be experiencing burnout: the feeling of overwhelm, exhaustion, and the inability to manage stress. This makes SO MUCH SENSE considering all the demands placed on us in daily life, especially during a global pandemic.  In this episode, we discuss the signs, symptoms, treatment and my own personal experience with burnout.  Here's the article I refer to: https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm juliebooher.com

100 episodes and 100,000 downloads of the Healthy and Happy Podcast! Thanks so much for being there with me and for sharing this podcast with friends, on your IG stories, and leaving a review so more people can find it. In this episode, we chat about: Is it possible to love your body and still want to lose weight? How to invite someone to live a healthier lifestyle How to be unapologetic about your food choices in social situations Top tips for mental strength (i.e. how to quit smoking/overeating) How to drink enough water Tips for working out when you're busy/have a new baby PREORDER MY NEW BOOK Healthy & Happy: Find Food Freedom and Create The Body You Love - juliebooher.com/book  

We know what it takes to have strong relationships with others: communication, investing time and energy, creating novel experiences.  But when's the last time we took that same approach to our relationship with ourselves?  In this podcast, I discuss the MAIN key to self love, and how we can work on cultivating a deeper relationship with ourselves.  PREORDER MY BOOK! juliebooher.com/book

SO EXCITED you're interested in the 3-month Healthy & Happy membership group.   Just to recap, here's what's included every month: • an ebook related to the topic of the month (food, body and mindset are the topics for the 3 months) • a members-only podcast based on the topic of the month • a members-only newsletter with resources I’m loving (podcast episodes I’ve enjoyed, books, articles I’ve been researching, etc.) • members-only Facebook group • OFFICE HOURS — your chance to join LIVE office hours and meet other members + get coached by me/have me answer any specific questions you have!   We start on MARCH 1 (so soon!), so if you're ready to sign up, head here: juliebooher.com/membership

Our alarm goes off for our 6 am workout, but we didn't sleep well the night before. Do we push through and do the workout anyway, or give ourselves some grace and press the snooze button in favor of some more ZZZ's? In this podcast, I walk you through a step-by-step process to answer one of the questions I get asked most often: "How do I know when to push myself to do something when I don't feel like it, versus allowing myself some grace and flexibility?" - juliebooher.com

Before we can even think about creating goals, we have to make the necessary shifts in our mindset first. Here are two critical mindset shifts I had to make heading into 2021. Hopefully a little tough love will lovingly nudge you in the right direction to make some serious progress in your life this year! PREORDER THE HEALTHY AND HAPPY BOOK: juliebooher.com/book

MY BABY DADDY'S BACK! In this episode, we speak candidly about our experience in the first three months as new parents.  We speak openly about our birth story (from Mark's perspective, too), plus we dive into the challenges and best parts of being new parents. NEW BOOK - juliebooher.com/book

Sign up today and receive my FREE e-book! juliebooher.com/newsletter

Have you ever thought about WHY we set goals? Is it because losing weight off our body or being wealthy or reaching a career milestone is really that important? Or is it the FEELING behind achieving these things that we're after? In the episode, I share a yearly ritual that has helped me stay focused and redefine what success looks and feels like in my life. PREORDER MY NEW BOOK, RELEASING MARCH 2021: juliebooher.com/book

In case no one has told you recently, YOU MATTER. YOU ARE A BRIGHT LIGHT IN THIS WORLD. YOU ARE MAKING A DIFFERENCE. Don't let your inner mean girl dim your light and convince you otherwise. You got this baby!!! juliebooher.com

It ain't always rainbows and butterflies, especially when you're on a hormonal rollercoaster. Being pregnant in 2020 was a doozy! In this episode, we talk about: How emotions can coexist (i.e. grief and joy) The identity crisis I experienced when I found out I was going to be a mom and a HUGE mental reframe that helped me focus on all there was to gain v. lose How to look for the joy even in the hardest experiences Why it's actually a strength to ask for help juliebooher.com / @healthnutjulie  

In this episode, I discuss allll about how I felt about my body during pregnancy -- the good, the bad and the in between. I share: a mental reframe that will help you shift from picking your body apart, to learning to love the skin you're in the day I found the stretch marks that eventually took over my whole belly (and my true thoughts about it) how to not tie your self worth to your body image and more! Happy to be back and sharing more content!! Thanks for being patient while I had my babe :)  *BOOK IS NOW AVAILABLE FOR PREORDER!!! juliebooher.com

Emotions are part of the human experience. But it’s SO common to feel resistance or fear around actually FEELING your emotions. So what do we do instead? We numb. We distract. We avoid. We try to fix. In the past few months, I’ve used this practice (which I call “sitting in the sh*t”) to identify and acknowledge my feelings, sit in the discomfort of them, and not judge or label them as bad. When you FEEL, you can HEAL. And when you’re willing to “go there” and feel uncomfortable, you also open yourself up to contrasting emotions such as joy, bliss, love and fulfillment. I hope this episode and this practice helps you as much as it has for me!  Show notes: Juliebooher.com/podcast