Just One More Cookie

Sometimes our health goals can be centered around our trauma or experiences we had that made us feel "less than" because of our weight. But when you discover a "why" behind your health journey that is completely connected to you, the ups and downs become more bearable. Not only that, you remove anxiety and a constant sense of failure because you aren't pursuing approval or acceptance from anyone else. Your journey of health (physical, emotional, spiritual, and mental) should be all about you. Asking yourself "why" will help you understand your motives and it will fill your journey with greater self awareness and growth that surpasses any number on the scale or dress size.

Maybe we don't need another program, another pill, another jump start, another expert. Maybe we need to learn the voice of our own bodies. We've made this journey really complicated. Perhaps the answer is in the basics. So, we talk about what getting back to the basics looks like for us. What does getting back to the basics look life for you?

Food is an addiction, especially when it's used to mask something in our lives or when we use it as a way to avoid our emotions. Amy knows firsthand the damage this can cause after struggling with bulimia for 10 years. In this episode, we dive into some stories about how Amy's eating disorder began and what finally started to help her overcome her addiction to food. If you've ever struggled with emotional eating or an eating disorder, let us know how you are dealing with it in the comments below.

When you are on a health journey, there are times when you will feel inadequate to your "healthier" counterparts. This can happen when you go to the gym, buy clothes, eat out at a restaurant, etc. In this episode, we talk specifically about the insecurities of walking into a gym and how to overcome those. Because it doesn't matter where you are on your health journey, you belong.

It's hard to go it alone, especially on your health journey. So, how do you go about building your ideal community that supports and encourages you along the way? That's what we dive into on this episode. Also, you get a sneak peak into our weekly health calls and we give you some ideas on how to build your community. You don't have to do this alone. It's hard and can be overwhelming at times. So, recruit people to join you on improving your health and wellness. It's so much more fun when you do it with people you love! Talk to us! IG: @onemorecookiepod email@ onemorecookie@gmail.com Favorite Things: Trader Joe's - Kale and Spinach Greek Yogurt Dip http://www.whatsgoodattraderjoes.com/2012/09/trader-joes-spinach-kale-greek-yogurt.html

For many of us, the BMI has been the guiding light leading us to the weight goal promised land. And we look at the people in the promised land and think, "If only I could get there I would be happier, prettier, fulfilled, etc." But as we hear from people who have achieved their weight loss goals, what we have discovered is that the promised land sounds like it's more akin to a landfill disguised with potpourri. Why? Well, we don't really know, which is why we have Bethany Mauk on this episode to give us an inside look into the interesting and complicated world of weight maintenance. Bethany Mauk spent most of her life struggling with her weight and self image. Fueled by a deeper why and a desire to truly get healthy, she lost over 100 pounds. Finally achieving her goal weight, she thought it would be bliss from that point forward. Join us as Bethany takes us through her journey and what she has discovered on the other side of her "goal weight." Connect to us! IG: @onemorecookiepod Email: onemorecookie@gmail.com Our favorite thing: All Trails App https://www.alltrails.com

The body positivity movement is a relatively new group, which has sparked many debates and brought to the forefront many voices with different opinions of what "body positivity" really means. In this episode, we talk about the movement itself and then veer off into a journey of talking about our relationship with our bodies. More importantly, we talk about our relationships with ourselves - ALL of us. Contact Us! IG: @onemorecookiepod Email: onemorecookie@gmail.com Our Favorite Things: https://www.everydollar.com Helpful Links to Other Body Positivity Talks and Resources: https://www.youtube.com/watch?v=8_hlV7TX-TY&feature=youtu.be https://www.youtube.com/watch?v=AyMyocRiw9M&feature=youtu.be https://www.youtube.com/watch?v=uDowwh0EU4w&feature=youtu.be

An area of health that many people struggle with is nutrition. We live in a world with delicious food options everywhere. And the majority of the time, our favorite food choices aren't the healthiest for us. So, when we start making the choice to change our eating habits, we think this means we must resign ourselves to bland chicken, unseasoned broccoli, and brown rice every day and into eternity. Well, the good new is, that couldn't be further from the truth. In fact, on this episode, we sit down and talk to Christine Preston who is the author of the cookbook, "Clean Plate, Fresh Slate." She is going to talk about her own health struggles along with the inspiration behind her new cookbook that features recipes that are delicious as well as healthy. Oh, and they are easy to prep and cook as well. Our Favorite Things: www.cleanplatefreshslate.com https://www.amazon.com/Clean-Plate-Fresh-Christine-Preston/dp/1734921285/ref=sr_1_1?dchild=1&keywords=christine+preston&qid=1613401292&sr=8-1 Follow us on IG: @onemorecookiepod Email us at: onemorecookie@gmail.com

We get it - 2020 sucked for a lot of people. But, that doesn't mean we should live in regret and leave all the lessons and growth that may have occurred during 2020. With every resolution and desire for change that you've established for 2021, you must match it with real, measurable goals. Unfortunately, we make a lot of mistakes when it comes to goal setting, which makes it that much more difficult to achieve our goals. On this episode, we talk about some simple strategies you can use to create goals that you can achieve and bring greater momentum for growth and change in 2021. Favorite Things: www.mytriplemmm.com - Use promo code JOMC for 10% off app for a month We have a new IG page: @onemorecookiepod Email us: onemorecookie@gmail.com

As we approach a new year - 2021 is sure to introduce new fad diets promising: Quick Easy Results. But the reality is, most fad diets punish your body and put you in a cycle of short term results that you won't be able to sustain. At the same time, they can increase your feelings of guilt and insecurities. Instead of depending on the latest weight loss trends and fads, look for sustainable plans that align with your long term goals and promote a healthy lifestyle. Check out this link for my information about what we talk about on this episode. https://health.usnews.com/best-diet/best-diets-overall

It's the most wonderful (anxiety-ridden, stressful, gluttonous, goal destroying, overwhelming) time of the year. If you have made any type of health goal, whether that be to lose weight or maintain healthy habits, the holidays can be the perfect time to get off track and never get back on until the new year. The problem with this is, you can create a cycle of guilt and negative self-talk when you allow chaos to surround you during the holidays, especially when it comes to your health. In this episode, we talk all things holidays and how to survive them so you can actually ENJOY this time. Because that's what the holidays should be - WONDERFUL and ENJOYABLE! Our Favorite Things: http://barasportswear.com?aff=JOMC

Such a simple word but a word that has so much power. Yet, it's a word that some of us struggle to say. And the result can be resentment, overcommitting ourselves, and living in constant guilt. There are times when we face so many struggles because of the weight of responsibilities on our shoulders. We are searching for a solution, and we have the answer . . . Just Say NO! Still sound too simple? Join us as we talk about the power of no, why we struggle to say no when we know we should, and the strategies you can start implementing to say no more often without crushing guilt. Our Favorites: https://www.nike.com/ntc-app TALK TO US! onemorecookiepod@gmail.com

With each decade, and sometimes with each year, our bodies drastically change. And because of this, what was once easy or manageable feels like it's impossible. Heath and fitness can get tricky as we age. Hormones, injuries, health issues, apathy, and the amount of work we have to put in can seem daunting. For many, that's an excuse to just give up. But on this episode, we bring on an expert at health and fitness who can guide you through the process of health and fitness at any age. Abby and Amy's Favorites: https://lillieeatsandtells.com IG: lillieeatsandtells Shaheed's Virtual Gym: https://mytriplemmm.com FB and IG: _mmmuscles

Life can come at us in waves - and we can feel like we are drowning. This is especially true for our weight loss journey. Meal plans, exercise, kale, oh my! When we look at the whole journey, we can get overwhelmed, but when we take baby steps, changes can be easier and stick longer. In this episode, we will tackle the reasons we get overwhelmed, how to start taking baby steps, and some small start suggestions. https://eatenlightened.com onemorecookiepod@gmail.com

We know we should be doing it. We know that I life would change if we would do it. But, for some reason, we don't. And that reason is, excuses. We all have them. And for most of us, we've got some pretty good ones that are completely valid. But on the other side of excuses is the life that we really want to be living. On the other side of excuses is the mental, physical, emotional, and spiritual health we long for. So, how do we address our excuses. First, we are going to figure out why we holding on to our excuses so tightly. Then, we are going to figure talk about how to overcome excuses and JUST DO IT! Our food pick for this week: Cut Da Carb Wrap https://www.cutdacarb.com Joseph's Lavish Bread: https://www.amazon.com/Value-Pack-Josephs-Lavash-Reduced/dp/B01D6QVUA8/ref=sr_1_4?crid=3G82EDVHMF4DW&dchild=1&keywords=cut+da+carb+flatbread&qid=1597240360&sprefix=cut+da+%2Caps%2C181&sr=8-4 Email us: onemorecookiepod@gmail.com

Hurt is inevitable, especially when that hurt comes from family members. What we don't realize is, holding on to hurt can turn into anger and bitterness. And the long term effects go beyond just impacting your relationships and how you feel about yourself and the world around you. Bitterness and unforgiveness can literally start to attach your body, causing a number of physical conditions that can negatively impact your health - both mental and physical. Join us and a special guest as we take you on a vulnerable journey into our own hurt we experienced within our families, how we healed and are still healing, and what strategies you can start putting into practice to help you let go of hurt so you can live free. Article references: https://www.harleytherapy.co.uk/counselling/bitterness.htm

There are millions of children that are suffering from obesity. And, maybe we just shrug that number off and think, "They'll grow out of it." But what many, especially parents, don't understand is the emotional and physical consequences of childhood obesity that may follow your child into adulthood. From higher morbidity rates and increased depression to difficulty maintaining a healthy weight and greater potential for cardiovascular disease. The good news is, it is totally preventable and something that can start to be reversed TODAY! Not only do we offer some strategies, we also have our mom (Momma Gail) as a guest on the podcast to discuss this issue from a parent's standpoint.

It's one of the most ignored elements of a healthy lifestyle . . . SLEEP. Many of us have created a habit of neglecting a healthy sleep pattern because: 1. We don't know what that looks like for us. 2. We've trained our bodies to survive off of minimal sleep. 3. We haven't created a night time routine to encourage sleep. The story is much the same with most of us. We know we need to get more sleep, but we don't think it is that big of a deal if we don't. But the reality is, lack of sleep is and will continue to wreak havoc on your health and overall lifestyle. In this episode we share some of the reasons why we aren't getting enough sleep and some habits you can start to form to get your sleep back on track to transform your health.

Most of our insecurities weren't given to us at birth. In fact, many of us spent our younger years in a state of confident bliss. We were wonderful, the world around us was wonderful, and we didn't know any different. And then we started to take on insecurities based on ridicule, others' opinions, perceptions, and a list of other confidence destroyers. And then, the reflection that stared back at us in the mirror was unrecognizable. The beauty of confidence is that we are the final decision makers about building or destroying our confidence. Join us as we talk about the things in our lives that can easily destroy our confidence. Even more important, we give some strategies that we are currently trying to implement in our own lives to restore body confidence, which is really simply, confidence.

Chronic stress seems like a state that many of us have resigned ourselves to accept. And while stress is a reality, staying in that state can have short term and long term health conditions. So why do we stay in survival mode as stress attacks our mental and physical health? Why do we ignore the sure signs of burnout? Why do we keep seeing the scale go up even though we are doing all the "right things." Why do we crave sugary, high calorie foods when we are stressed? We tackle those questions and more in this episode about the silent attack that stress wages on our bodies every single day. And we provide some practices to implement to reduce levels of stress.

In most cases, we don't need to be convinced about the benefits of daily exercise. And yet, many of us don't have a regular exercise routine incorporated into our daily health journey. In this week's episode, we are talking about some of the trauma and habits we hold on to that are keeping us from really enjoying exercise and giving your body the gift of movement. We also give you some simple and practical ideas that you can incorporate today so that you can start an exercise routine that is connected to your goals, your personality, and your long term health. So, let's get physical! onemorecookiepod@gmail.com

Emotions are tricky. Especially when your kitchen cabinets are filled with sweet and salty snacks and all things sugar and carbs. Many times, it is much easier to eat than deal with uncomfortable emotions that seem to overwhelm our minds and bodies . So we eat and then are met with the same emotions once we are done. Now we have heartache and heart burn. In this episode, we dive into the strategies you need to deal with emotional eating without getting on the never ending rollercoaster of emotions and carbs.

The honeymoon stage of a new health journey can be exciting. The results are evident, you're getting compliments, and hope is easily accessible. Then, something changes. The weight stops coming off, the gains are at a standstill, your body isn't responding to your efforts, and you are left with paralyzing frustration and exhaustion. In these moments, it is easy to quit. It's easy to sabotage yourself with negative mindsets, self-defeating beliefs, and hopelessness. In this episode, we talk about what can happen when we aren't aware of the characteristics of a plateau. And we also provide some strategies for coping through and on your way out of a plateau.

It's one of those words that carries quite a punch. Discipline can be a tool in weight loss that we know about but we struggle to implement it. In this episode, we break down the obstacles to discipline and how to overcome them. If you are looking for results, even in difficult times, this episode will give you the motivation and practical strategies you need to develop discipline within your health habits to experience real results.

For most people, it is a moment or a series of events that leads them to a turning point in their lives. This is true for your health journey. Amy and Abby share their own personal turning points that started them on their health journey and encourage those that are at different stages of their own turning points.