Simply Well and Beyond

Episode 60 How to Say No Without Feeling Guilty: Set Boundaries with Confidence

Are you constantly juggling too much and still feeling like it's not enough? In this powerful episode of Simply Well and Beyond, Gosia Nagy speaks directly to ambitious women who are burning out in silence—caught between perfectionism, invisible labor, and the relentless pressure to do it all. This isn't just about working moms or entrepreneurs—it's about women everywhere who are exhausted from carrying triple shifts: at work, at home, and in their minds. Gosia breaks down the societal expectations that drive burnout and shares a deeply relatable metaphor that may change how you see your life: the house on fire. You'll learn:

Saying No Without Guilt: A Wellness Guide for Women in Midlife Description :In this empowering episode of Simply Well and Beyond, Gosia Nagy dives deep into the art of saying no without guilt—a skill every woman aged 30 to 60 must master. If you've ever felt drained, overcommitted, or resentful from always putting others first, this is your invitation to reclaim your boundaries, protect your energy, and prioritize your well-being.You'll hear why saying "no" is not selfish—it's essential for mental clarity, hormonal health, and emotional balance in midlife. From people-pleasing and perfectionism to over-exercising and ignoring burnout, Gosia walks you through the top things to release now for a simpler, healthier life.Press play and step into your power—one no at a time. Keywords: midlife wellness, saying no without guilt, boundaries for women, women's health 30–60, burnout recovery, emotional self-care, simplify your life

Episode Title: Breaking Free from Sugar: How to Quit Without the Struggle Episode Summary:Are you tired of battling sugar cravings? Have you ever tried quitting sugar but found yourself struggling with withdrawals and intense cravings? In this episode of Simply Well and Beyond, host Gosia Nagy dives deep into the truth about sugar addiction, why it's so hard to quit, and practical, science-backed strategies to help you break free—without the misery. You'll learn:✅ Why sugar is so addictive and how it impacts your brain and body✅ The hidden sources of sugar in everyday foods (even the "healthy" ones!)✅ How sugar affects weight gain, energy levels, and mental health✅ Simple steps to reduce sugar cravings naturally✅ How to do a sugar detox without feeling deprived Whether you're considering a sugar detox, cutting out processed sugar, or simply looking for a healthier relationship with food, this episode will equip you with the tools you need to succeed. Keywords: sugar detox, quit sugar, sugar addiction, sugar withdrawal, break sugar cravings, how to stop sugar cravings, processed sugar, sugar-free diet, healthy eating, weight loss, low-sugar lifestyle, blood sugar balance, nutrition tips, wellness podcast

Title: Breaking Free from Diet Confusion: Simple Steps to Healthier Eating Host: Gosia Nagy – Simply Well and Beyond (gosianagy.com) Episode Summary: In this episode of Simply Well and Beyond, Gosia Nagy dives into the overwhelming world of diet trends and helps you simplify your approach to healthy eating. She discusses why people overcomplicate diets, how to break free from analysis paralysis, and practical steps to start eating healthier today—without stress or confusion. If you've been struggling with conflicting diet advice, this episode is for you! Key Takeaways: Why Diets Feel Overcomplicated External influences (social media, influencers, doctors, research) create conflicting advice. The "one-size-fits-all" approach doesn't work—everyone's body and circumstances are different. Overanalyzing leads to inaction and frustration. Breaking Free from Overwhelm Stop searching for the "perfect" diet—there isn't one. Experimentation is more important than perfection. Focus on small, sustainable changes rather than drastic overhauls. 3 Simple Strategies to Improve Your Diet Today Eat more vegetables – Add at least one vegetable to every meal. Drink more water – Increase your daily water intake gradually. Ditch processed snacks – Replace them with whole, natural options like fruits. Experimenting with Diets Try a new approach for 2-4 weeks and evaluate how you feel. Keep a food and wellness journal to track energy levels, digestion, and mental clarity. Some diets require longer commitment, but you should notice changes within weeks. Debunking Common Myths Carbs are not the enemy – Refined carbs (flour, processed foods) are problematic, but whole-food carbs are beneficial. Healthy eating is not expensive – Simple, whole foods like fruits and vegetables are often more affordable than processed snacks. You don't have to be perfect – An 80/20 approach works for many people. Aim for consistency, not perfection. Making Diets Work for You Consider your personality type – Do you thrive on moderation or an all-or-nothing approach? Choose a diet that aligns with your lifestyle, budget, and preferences. Prioritize long-term sustainability over short-term fads. Take Action Today Start one small change this week and observe how it impacts your well-being. Avoid waiting for the "perfect" moment—just take the first step. For supper, book a complimentary discovery call here with Gosia for a chat about your next steps . Final Thoughts: Healthy eating doesn't have to be complicated. By simplifying your approach, experimenting with different options, and focusing on small, consistent steps, you can create a diet that works for your unique needs. Tune in next time for more insights on wellness, mindset, and achieving a balanced life! Share the Episode: If this episode resonated with you, share it with someone who might benefit from mastering follow-through in their wellness journey!Tune in next week for another empowering episode of "Simply Well and Beyond," where Gosia continues to guide you on the journey to personal growth and well-being. Website: https://www.gosianagy.com/

Unlock Your Full Energy Potential: Simple Strategies for More Vitality Are you constantly feeling drained, struggling with low energy, or hitting that midday slump? In this episode of Simply Well and Beyond, we uncover simple, science-backed strategies to boost your energy naturally and sustain vitality throughout the day. What You'll Learn in This Episode: ✅ The top causes of low energy and how to fix them✅ Best foods to boost energy levels and prevent crashes✅ How sleep quality impacts energy (and how to improve it!)✅ The role of stress and hormones in daily fatigue✅ Easy lifestyle changes to maximize energy and feel your best If you're looking for natural ways to increase energy, improve focus, and feel more vibrant every day, this episode is for you!

In this episode of Simply Well and Beyond, host Gosia Nagy discusses the importance of follow-through in achieving wellness goals. With the summer winding down and a fresh start in September, she emphasizes the need to master follow-through in all aspects of life, from fitness to career aspirations. By focusing on intentional planning, preparation (both mental and logistical), and performance, you can sustain success without feeling overwhelmed. She walks through her simple four-step method to turn goals into actionable plans that foster long-term wellness and personal growth. Key Takeaways: Intentional Planning: Goals remain dreams without a clear plan. Write them down and schedule specific tasks in your calendar to make them non-negotiable. Mental and Logistical Preparation: Physical readiness (like gym bags packed) is essential, but so is mental preparation. Shift your mindset from "I have to" to "I will feel great after doing this." Joyful Performance: When the preparation is done, performing tasks becomes enjoyable and productive. Visualize success to increase motivation. Reflect and Process: After completing a task, celebrate your success and reflect on what went well and what can be improved. This reflection leads to long-term success. Additional Notes: September is a perfect time to reset your wellness goals. The principles discussed can be applied not only to wellness but also to career goals, personal projects, and more. Practical tips to eliminate procrastination and boost motivation are highlighted. Connect with Gosia: If you're ready to explore how you could have a better relationship with your mother, Gosia invites you to a complimentary conversation . Book it here . Share the Episode: If this episode resonated with you, share it with someone who might benefit from mastering follow-through in their wellness journey! Tune in next week for another empowering episode of "Simply Well and Beyond," where Gosia continues to guide you on the journey to personal growth and well-being. Website: https://www.gosianagy.com/Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/

In this insightful episode of Simply Well and Beyond, host Gosia Nagy, a life and wellness coach, dives into one of the most complex and significant relationships in a woman's life: the mother-daughter bond. This episode is all about navigating the unique challenges that adult women face in their relationships with their mothers. Gosia explores key topics, including: How to identify if your mother is too involved or too distant Managing unsolicited advice, criticism, or emotional dependency Practical tips for setting and maintaining healthy boundaries The importance of understanding your mother's background and generational differences How to shift the relationship from conflict to compassion and mutual respect Gosia shares actionable strategies to help you create a more balanced and harmonious relationship with your mother, reducing tension and emotional strain. Whether your issue is over-involvement, constant criticism, or feeling like your mother's emotional support system, this episode provides the tools you need to foster a healthier dynamic. Connect with Gosia: If you're ready to explore how you could have a better relationship with your mother, Gosia invites you to a complimentary conversation . Book it here . Share the Episode: If you know someone who struggles as an adult woman in their relationship with their mother share this episode with them. Tune in next week for another empowering episode of "Simply Well and Beyond," where Gosia continues to guide you on the journey to personal growth and well-being. Website: https://www.gosianagy.com/Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/

In this episode of "Simply Well and Beyond," host Gosia Nagy dives into a compelling conversation about the beauty and challenges of feeling different in a world that often values conformity. As a health and life coach, Gosia shares insights and personal experiences to help listeners embrace their uniqueness and live authentically. Key Takeaways: Embracing Individuality: Understand why it's essential to recognize and celebrate your unique qualities and perspectives. The Cookie-Cutter Dilemma: Learn why societal norms often push us towards conformity and how to resist the urge to fit in. Authenticity Over Approval: Explore the importance of staying true to yourself, even when it feels uncomfortable or isolating. Creating Your Community: Tips on finding and connecting with like-minded individuals who appreciate and celebrate your distinctiveness. Navigating Fear and Insecurity: Strategies for overcoming the fear of judgment and exclusion when stepping out as your authentic self. Connect with Gosia: If you're ready to explore how to align your life with your unique identity and values, Gosia invites you to a complimentary conversation . Book ithere . Share the Episode: If you know someone who struggles with embracing their uniqueness, share this episode with them. Let's spread the message that being different is not only okay but a strength to be celebrated. Tune in next week for another empowering episode of "Simply Well and Beyond," where Gosia continues to guide you on the journey to personal growth and well-being. Website: https://www.gosianagy.com/Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/

Welcome to this empowering episode where we explore how smart, ambitious women can stop neglecting their health and wellbeing. This podcast is for women who need to love themselves more and prioritize their own needs so they can be more of a gift to the world. Key Discussion Points: Why Women Neglect Their Wellbeing: Busy schedules and multiple responsibilities Social conditioning and upbringing Perfectionism and self-worth issues The Six Pillars of Wellbeing: Importance of balancing physical, mental, emotional , spiritual, financial, and relational aspects of life Self-Care First: Empowering women to put their own health and wellbeing first The concept of filling your own cup to overflow into others' needs The Role of Support: The importance of a supportive network, including friends, family, and professional mentors or coaches Financial Independence: Encouraging women to strive for financial freedom to reduce self-sacrifice Perfectionism and Unrealistic Expectations: The impact of social media and cultural norms on women's pursuit of perfection Time and Energy Management: The need for effective management strategies and support systems for women Authenticity Over Perfection: Embracing authenticity and stepping away from societal pressures The Impact of COVID-19: How the pandemic has highlighted the need for women to prioritize their health and self-care Overcoming Barriers to Wellbeing: Strategies to navigate through financial constraints, lack of support, and cultural expectations Join us as we dive deep into these topics, sharing insights and practical advice to help you prioritize your health and wellbeing. Connect with Gosia Nagy: book a complementary session here and discover how you can start your journey to productivity without crashing. Website: https://www.gosianagy.com/Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/

In this episode of SIMPLY WELL and BEYOND, host Gosia Nagy, a health and life coach specializing in helping women achieve true balance, dives into the common issue of inaction and why it affects so many of us, especially women. Gosia explores the underlying reasons behind inaction, including lack of clarity, overwhelm, and nervous system disregulation. She offers actionable tips on how to overcome these barriers, such as embracing curiosity, breaking tasks into smaller steps, and learning how to regulate your nervous system for better productivity. Listeners will also gain insights into the connection between procrastination and the need for thrill, and how creating personal rewards can help you stay motivated. If you're feeling stuck or overwhelmed, this episode is packed with practical advice to help you start taking meaningful action in your life—whether it's related to your health, relationships, or career. Tune in to discover how you can move from inaction to action and achieve the balance you've been seeking. Don't forget to book a complimentary session with Gosia here (new clients only) or connecting on Instagram. Key Takeaways: The importance of taking action despite a lack of clarity How to break down overwhelming tasks into manageable steps The role of nervous system regulation in overcoming inaction Understanding the link between procrastination and the need for thrill Strategies to create personal motivation and rewards If you found this episode helpful, please share it with a friend who might benefit from these insights! Connect with Gosia Nagy: book a complementary session here. Website: https://www.gosianagy.com/Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/

Episode Description: In this episode of Simply Well and Beyond, host Gosia Nagy dives into the critical topic of spine health. Drawing from personal experience and professional insights, Gosia discusses the importance of maintaining balance and alignment, and practical strategies to alleviate and prevent back pain. Whether you're experiencing chronic backaches or simply looking to support your spine health proactively, this episode offers valuable advice and actionable tips to help you live pain-free. Key Points Discussed: Reasons for Discussing Spine Health (2:00): Struggles with chronic back pain. Importance of considering outside-the-box solutions for spine issues. Addressing Spine Health Holistically (5:45): The limitations of conventional medical treatments like injections. Importance of identifying and addressing the root causes of spine problems. Strategies to make the body more resilient to imbalances. Practical Tips for Spine Health (7:30): Strengthening muscles to support the spine. The importance of incorporating flexibility and strength training into daily life. Adjusting lifestyle and environment to support spine health (e.g., choosing supportive chairs and mattresses). Living with Spine Health Challenges (10:00): How to maintain an active and fulfilling life despite spine issues. Tips for rearranging daily activities and environments to support spine health. Common Misconceptions (12:45): Addressing fears about lifestyle limitations due to spine health adjustments. Real-life examples of how to balance spine health with a busy life. Encouraging proactive and sustainable approaches to spine health. Alternative Therapies and Exercises (14:30): The benefits of Pilates for spine alignment and health. Emphasizing the importance of correct form and balance before focusing on performance. Exploring non-surgical options and therapies for spine issues. Final Thoughts and Encouragement (16:30): Encouraging listeners to listen to their bodies and address issues early. The importance of a balanced and aligned lifestyle for long-term health. Connect with Gosia Nagy: book a complementary session here. Website: https://www.gosianagy.com/Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/

In this episode, Gosia Nagy, a seasoned life and health coach, delves into the crucial topic of returning to life after a crisis. Whether you've experienced a health setback, a major life change, or any event that threw you off balance, Gosia provides insightful guidance on how to reclaim your equilibrium and thrive once more. Discover the keys to achieving true balance, understanding the root causes of your setbacks, and building resilience for a sustainable, fulfilling life. Key Points Discussed: Understanding Crisis and Balance (1:20): Common causes of crises: health incidents, relocations, major life changes. The importance of recognizing the final straw that breaks the camel's back. Examples of physical, mental, and emotional setbacks. Reevaluating Your Approach (3:45): Why trying to return to pre-crisis performance can lead to repeated setbacks. The need to address underlying misalignments and build resilience. Physical health: The importance of nutrition, sleep, and movement. Emotional and Mental Health (5:30): Addressing emotional imbalances and learning from experiences. Practical steps to incorporate lessons learned into daily life. Building a mindset that supports mental health and resilience. Holistic Recovery (7:15): The holistic approach to recovery: physical, emotional, and mental well-being. Importance of making conscious choices to prevent future crises. Examples of decision-making processes that support overall health. Case Study: Long COVID (9:00): Using Long COVID as an example to illustrate long-term imbalances. Understanding the lasting impact of crises and the need for thorough recovery. Building a resilient system to prevent future health setbacks. Final Thoughts and Encouragement (11:00): The significance of addressing root causes for sustained high performance. If you found this episode insightful and are interested in working on your journey to better health and balance, reach out to Gosia for a complimentary session. Connect with Gosia Nagy: book a complementary session here. Website: https://www.gosianagy.com/Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/

In this episode of Wimpy Well and Beyond Gosia Nagy shares her perspective on holistic wellness and how to achieve balance in body, mind, and soul. Key Takeaways - Nutrition is key for physical health and biochemical balance. Eating more vegetables and drinking sufficient amount of water are most basic but very powerful for almost anyone. - Movement and strength training become increasingly important as we age. - Manage stress and allow nervous system to recover. Even fake laughing helps change body chemistry. - Align with your true self in all areas of life for soul wellness. Topics: Physical Wellness - Nutrition provides nourishment and balances biochemistry. Remove excesses and dress deficiencies. - Metabolize nutrients and eliminate toxins properly. Dramatic improvements possible by optimizing diet. - Movement is anti-aging. Strength training increasingly important as we age. Mental/Emotional Wellness - Manage nervous system and allow it to recover from trauma and stress. - Have more high vibration emotions like joy, laughter through reframing thoughts and attitude to improve overall wellness. Fake laughing also changes body chemistry. Soul Wellness - Align with true self in all aspects of life - work, relationships, home, spirituality. - Make changes if current approach isn't producing desired results. Next Steps: - Consider a holistic approach to wellness, addressing nutrition, movement, emotions, and soul alignment. - Seek help from specialists in each area or take a comprehensive approach. - Contact Gosia for a free consultation if interested. book a complementary session here. Connect with Gosia Nagy: Website: https://www.gosianagy.com/Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/

In this Episode Gosia Nagy helps you to see how simply reframing you can have more joy in life . If you would like help with you decisions making habits, get in touch and book a complementary session here. Connect with Gosia Nagy: Website: https://www.gosianagy.com/ Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/ Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/

In this episode Gosia mentions 50 wonderful prompts that could change your perspective and get you unstuck. Connect with mentor Gosia Nagy: Website: https://www.gosianagy.com/ Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/ Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/

In this special Christmas episode, the Gosia discusses strategies for having a calm Christmas. The host emphasizes the importance of self-care as the number one strategy, and shares personal examples of how this has helped them. The episode aims to provide you with a different perspective on Christmas and bring you more joy and calm during the holiday season. Tune in to learn more about the 10 strategies the Gosia follows and how they can be adapted to your individual needs. Fit for Fall, Winter and Life - free, interactive and life on line webinar is happening ! Learn strategies how to improve your resilience to common cold and flu. Sign up HERE. Limited spots available. If you are looking to start new ways how you show up for yourself, your health, your business and your relationships in your life and want to be supported, accountable and in a community of ladies who are unapologetically pursuing their dreams, get in touch here and let's talk if School of Good Habits is the right place for you to up level your journey. If you would like help with you decisions making habits, get in touch and book a complementary session here. Connect with Empowerment Coach Gosia Nagy: Website: www.gosianagy.comInstagram: www.instagram.com/gosianagyFacebook: www.facebook.com/gosianagyLinked-In: www.linkedin.com/in/gosia-nagy-73785a [00:02:09] Self-care during Christmas. [00:06:39] Ordering beautiful food for Christmas. [00:13:37] Planning ahead for a calmer Christmas. [00:16:26] Prioritizing relaxation over food. [00:23:47] Communicating expectations with loved ones. [00:28:40] Balancing work and family. [00:33:12] Delegating and asking for help. [00:41:32] The role of the extended family. [00:44:13] Being a gracious guest. [00:49:12] Implementing strategies for change.

December is an intense month with so many events and festivities that you are stretch so thinly that you are about to crush? You are dreading how tired you are going to be tomorrow but can't say no to another client, team, family or Christmas party. If that sounds familiar this episode is for you . In this episode Gosia talks about strategies to survive the festive season with more energy in your batteries. Being unapologetic about your boundaries , intentional with your events and finally raising your awareness of balancing what recharges you and what drains you are easy approaches to thriving not surviving . Tune into the lates episode and find the one strategy for you that will leave you with more energy for the actual Christmas Holidays. Fit for Fall, Winter and Life - free, interactive and life on line webinar is happening ! Learn strategies how to improve your resilience to common cold and flu. Sign up HERE. Limited spots available. If you are looking to start new ways how you show up for yourself, your health, your business and your relationships in your life and want to be supported, accountable and in a community of ladies who are unapologetically pursuing their dreams, get in touch here and let's talk if School of Good Habits is the right place for you to up level your journey. If you would like help with you decisions making habits, get in touch and book a complementary session here. Connect with Empowerment Coach Gosia Nagy: Website: www.gosianagy.comInstagram: www.instagram.com/gosianagyFacebook: www.facebook.com/gosianagyLinked-In: www.linkedin.com/in/gosia-nagy-73785a

If you are always cold this episode is for you . Regardless what is the underlying cause of your cold intolerance (for which you should always consult a medical practitioner ) you can find some good strategies to try out in this episode. Introduction: A chilly November brings forth the challenge of constant cold. Practical strategies discussed to overcome the chill, beyond mere thoughts. Understanding Individual Sensitivities: Acknowledging varying sensitivities to temperature. Tips for enhancing comfort in different temperature ranges. Tactics for Warmth: Clothing Wisdom: Choosing natural fibers like wool, cotton, and silk for warmth. Priority areas for warmth: head, neck, and back. Smart Consumption Habits: Opting for warm or room temperature drinks instead of icy ones. Exploring the impact of food temperature on the body. Food Choices to combat feeling cold: Emphasizing seasonal and non-frozen foods. Incorporating warming spices like cinnamon and cloves. Considering traditional seasonal foods from ancestors. Adapting eating habits to local climates and seasonal produce. Move for Warmth: Utilizing physical activity to improve blood circulation and warmth. Acknowledging the warming effects of exercise on the body. Emotional Impact on Temperature: Correlating emotions with physical sensations of warmth or cold. Cultivating warm emotions like excitement and joy for a physiological boost. Warming from inside GOLDEN MILK recipe Fit for Fall, Winter and Life - free, interactive and life on line webinar is happening ! Learn strategies how to improve your resilience to common cold and flu. Sign up HERE. Limited spots available. If you are looking to start new ways how you show up for yourself, your health, your business and your relationships in your life and want to be supported, accountable and in a community of ladies who are unapologetically pursuing their dreams, get in touch here and let's talk if School of Good Habits is the right place for you to up level your journey. If you would like help with you decisions making habits, get in touch and book a complementary session here. Connect with Empowerment Coach Gosia Nagy: Website: www.gosianagy.comInstagram: www.instagram.com/gosianagyFacebook: www.facebook.com/gosianagyLinked-In: www.linkedin.com/in/gosia-nagy-73785a

On the occasion of Thanksgiving Gosia talks about how gratitude affects your subconscious mind and how this can bring you closer to your goals. Thanksgiving is a time for gratitude, an occasion to reflect on the positive aspects of our lives. It should be practiced more often. Trauma often leads us into a cycle of negativity that some of us never recover from, but Thanksgiving teaches us the importance of finding and expressing gratitude. Gratitude practice disrupts subconscious patterns that focus on past safety, allowing the mind to explore new, positive avenues. Our brains are wired to prioritize safety, relying on past experiences. Gratitude practice shifts this focus to positive, present experiences. Cultivating a gratitude mindset teaches the subconscious mind that positivity is the familiar and safe state. Daily Gratitude Practice: Make Thanksgiving a daily practice; consistency is key to rewiring the subconscious mind. Gratitude familiarity counters defaulting to negative emotions like anger, fear, and anxiety. The more you express gratitude, the more opportunities your subconscious mind will seek for positive experiences. Personal Experience with Gratitude: Adopt gratitude, especially in difficult moments, and experience transformative results. Applying Gratitude in Different Areas: Health: Express gratitude for any form of treatment, acknowledging efforts made to improve health. Gratefulness for each day, especially important for mental health challenges. Family Relationships: Be thankful for the presence of family members, even in challenging situations. Acknowledge the opportunity to spend holidays with loved ones, overcoming potential irritations. Business and Career: Gratitude for the ability to pursue a career or run a business, even during setbacks. Personal experience: Reflecting on career achievements when doubt arises helps maintain stability. International Living: Appreciate the richness of experiences in a foreign environment, finding joy in overcoming challenges. Gratitude for the opportunity to explore and adapt to new cultures. Being Different or Highly Sensitive: Gratitude for uniqueness, enabling exploration of diverse aspects of life. Embracing sensitivity as a tool to perceive and learn from various experiences. Conclusion: It is easy to start a gratitude practice immediately; writing down daily gratitudes is ideal but even thinking about them can be impactful. Consistent gratitude practice teaches the subconscious mind that it's safe to be positive, inviting more opportunities for gratitude. Wishing listeners a joyful Thanksgiving and many reasons to grateful for If you are looking to start new ways how you show up for yourself, your health, your business and your relationships in your life and want to be supported, accountable and in a community of ladies who are unapologetically pursuing their dreams, get in touch here and let's talk if School of Good Habits is the right place for you to up level your journey. If you would like help with you decisions making habits, get in touch and book a complementary session here. Connect with Empowerment Coach Gosia Nagy: Website: www.gosianagy.comInstagram: www.instagram.com/gosianagyFacebook: www.facebook.com/gosianagyLinked-In: www.linkedin.com/in/gosia-nagy-73785a

When you are at the beginning of doing something new like starting a business , new diet, new sport any holidays can set you back because it is challenging to return to the new ways that you just starting to establish as a habit. In this episode I invite you to consider some strategies that are helping me and my clients to return to the new ways with more ease and less frustration. If you are looking to start new ways how you show up for yourself, your health, your business and your relationships in your life and want to be supported, accountable and in a community of ladies who are unapologetically pursuing their dreams, get in touch and let's talk if School of Good Habits is the right place for you to up level your journey. If you would like help with you decisions making habits, get in touch and book a complementary session here. Connect with Empowerment Coach Gosia Nagy: Website: www.gosianagy.com Instagram: www.instagram.com/gosianagy Facebook: www.facebook.com/gosianagy Linked-In: www.linkedin.com/in/gosia-nagy-73785a

Tune into the episode of Simply Well and Beyond Podcast about decisions. In this Episode Gosia Nagy helps you to see the decisions making process that often overwhelms us , from a different perspective unpacking the multilayered structure in an unexpected way so you can stop being so frustrated in the moment and be more content in the process. Key points: - bringing awareness where needed and intentionally automating some decisions will bring ease provided they are aligned with the greater focus - planning ahead to allow last minute urgency which leads to false feeling of decisions well made and teaches your mind to be procrastinating for the false feeling of relief - work on the big things (your values ) to make your decisions a breeze - indecision is also a decision but you are giving up your powers if you are not intentionally leaving it to others - mostly there are no wrong decisions. We rarely make wrong decisions but we fear making a mistake. If you would like help with you decisions making habits, get in touch and book a complementary session here. Connect with Empowerment Coach Gosia Nagy: Website: https://www.gosianagy.com/ Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/ Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/

Welcome to another episode of Simply Well and Beyond, the show where we dive deep into the topics that matter most as we journey through life. Today, we're exploring a subject that's near and dear to many hearts—how to increase energy as we age. Whether you're in your 40s, 50s, or beyond, we've got insights, practical tips, and science-backed strategies to help you stay vibrant. So, if you've ever wondered how to stop the energy drain, you're in the right place. In this episode Gosia talks about 4 ways to increase your energy: 1. EAT - what fuel for your cells helps to produce more energy and what foods are draining it 2 MOVE 3 REST/STRESS your body 4 MAGIC - positive/ negative attitude , fear vs love, the content of life, people etc. To join School of Good Habits book an initial Complementary Session here ! Connect with Empowerment Coach Gosia Nagy: Website: https://www.gosianagy.com/ Instagram: https://www.instagram.com/gosianagy/ Facebook: https://www.facebook.com/gosianagy/ Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/

In this episode of "Simply Well and Beyond," host Gosia Nagy explores the power of seed cycling to support hormonal balance in women. Gosia introduces seed cycling, recommends specific seeds for different menstrual cycle phases, and discusses its potential benefits, including PMS symptom relief. She shares real-life success stories and invites listener engagement for a dynamic community. If you're curious about natural ways to improve hormonal health or seeking relief from PMS symptoms, this episode is a must-listen. To join School of Good Habits book an initial Complementary Session here ! Connect with Empowerment Coach Gosia Nagy: Website: https://www.gosianagy.com/ Instagram: https://www.instagram.com/gosianagy/ Facebook:https://www.facebook.com/gosianagy/ Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/

Hey there, wonderful listeners! It's a pleasure to have you with us for another episode of Simply Well and Beyond. Today, we're diving deep into a topic that's close to everyone's heart—how to weather life's most challenging storms. In this episode, we'll explore the art of managing your mindset when faced with adversity. Life has a way of throwing curveballs our way, and it's during these times that our mental resilience truly shines. Have you ever found yourself in a situation where everything seems bleak, where hope feels like a distant memory, and you're not sure how to move forward? If so, you're not alone, and this episode is just for you. We discuss five powerful strategies to help you not just survive but thrive during tough times: You Are Loved and Supported: Even in your darkest hours, remember that you are loved and supported, whether by yourself, your loved ones, or a higher power. Recognizing this can be a source of inner strength. Something Good Will Come Out of This: Embrace this mantra. Even in the midst of adversity, there's a silver lining waiting to be discovered. We'll explore how shifting your perspective can change your entire outlook. Permission to Be Imperfect: Understand that imperfection is part of the human experience. Instead of assigning blame, grant yourself and others the freedom to make mistakes without judgment. Forgiveness: Forgiving doesn't mean forgetting, but it's a step towards healing and letting go of negativity. Learn how forgiveness can release you from the burden of resentment. Learn and Grow: Life's challenges often come with invaluable lessons. Discover how each tough moment is an opportunity for personal growth and a chance to become a better version of yourself. Throughout this episode, we emphasize the importance of self-care. Even in the stormiest of times, you deserve to prioritize your well-being. Self-care isn't a luxury; it's a necessity. So, grab a notepad, take a deep breath, and join us on this journey of resilience and self-discovery. Whether you're currently facing a storm or want to be prepared for the next one, these mindset strategies will help you navigate life's challenges with grace and strength. If you find this episode valuable, please consider leaving us a review and share it with someone who could benefit from these empowering insights. To join School of Good Habits book an initial Complementary Session here ! Connect with Empowerment Coach Gosia Nagy: Website: https://www.gosianagy.com/ Instagram: https://www.instagram.com/gosianagy/ Facebook:https://www.facebook.com/gosianagy/ Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/

In this episode of the "Simply Well and Beyond" podcast, host Gosia Nagy dives into the concept of balance in our lives and its impact on health and well-being. Prioritising your health and wellness does not necessary mean adopting extreme diets alone . Gosia explores the multi-dimensional aspects of balance, encompassing physical, emotional, and spiritual well-being. She addresses the common misconception of a "balanced diet" and advocates for a more comprehensive approach to achieving health goals. With insights drawn from her personal journey and professional expertise, Gosia empowers listeners to consider how their emotions, happiness, and spiritual practices can contribute to their overall well-being. This episode offers practical wisdom for those seeking holistic health enhancement. Key takeaways: Understanding Balance Beyond Diet: challenging the conventional notion of a balanced diet broaden your perspective to encompass the balance of the whole being, including physical, emotional, and spiritual dimensions. The Influence of Emotional and Spiritual Well-being: your state of happiness, fulfillment, and emotional contentment can significantly impact your physical health. Research suggests that loneliness can be as detrimental to health as smoking, underscoring the connection of emotional and physical well-being. Holistic Approach to Health: Gosia highlights the importance of considering various angles when striving for better health. She encourages to explore their physical habits, emotional states, and spiritual practices as interconnected components that collectively contribute to overall well-being. Synergies for Optimal Results: By integrating efforts across physical, emotional, and spiritual domains, you can experience remarkable results without solely relying on stringent diets. Gosia highlights how a harmonious balance among these areas can lead to your enhanced health and vitality. Empowerment and Self-Care: The episode concludes with a reminder to prioritize happiness, emotional fulfillment, and spiritual practices that align with you goals and values. By embracing a balanced approach, you can cultivate lasting well-being. To join School of Good habits book an initial Complementary Session here ! Connect with Empowerment Coach Gosia Nagy: Website: https://www.gosianagy.com/ Instagram: https://www.instagram.com/gosianagy/ Facebook:https://www.facebook.com/gosianagy/ Linked-In: https://www.linkedin.com/in/gosia-nagy-73785a/

In this episode Gosia Nagy is talking with Nikola Howard, a low carb expert in UK , who has been let down like many of us by the western medicine but found her way through nutrition to health and wellbeing. Her approach is low carb but through her approach she represents a rare approach that is breaking free from the diet industry prison to sensible lifestyle choices. An exciting conversation about what's possible when you apply the science of nutrition with coaching and allow it to be firmly established in reality of life. You can find out more about Nikola on here. If you are ready to have a conversations about your challenges in life Gosia offers a few spots a month for a complementary initial consultation . Book a call here (Limited time offer) To find out more about Gosia go to www.gosianagy.comFollow Gosia Nagy on Instagram Facebook Linked In

Discover the power of asking yourself one simple question: "What do you want?" Join host Gosia Nagy, who is empowering women and men to step into their uniqueness and thrive, in this transformative episode of Simply Well and Beyond as she explores the impact of this fundamental question on various aspects of life, from well-being to relationships and career. By shifting focus from negativity to desire, Gosia reveals how finding creative solutions and achieving fulfillment becomes easier through intention. Through real-life examples and practical insights, she empowers listeners to align their actions with their true desires. Unlock the potential of positive thinking and train your subconscious mind for a life of purpose and well-being. Tune in to this thought-provoking episode and embark on a journey of self-discovery. Curious if you are ready to step into your power? Book a complementary conversation with Gosia Nagy here (Limited time offer) and let's talk about you and the easiest way you can claim your health, mind and dreams back. To find out more about Gosia go to www.gosianagy.com Follow Gosia Nagy on Instagram Facebook Linked In

In this episode Gosia is having an honest conversations with a female friend about going through menopause. It is probably one of many conversation that we would be having more often. Take aways: 1. Be open about what you're going through with your family and friends find somewhere to talk 2. Stress and rushing can trigger a hot flash, so taking a deep breath, and just realising that can help you avoid having a hot flash in a moment, when you don't want to have one 3. Be open to trying different things so you can find the thing that will work for you 4. Some strategies for survival of hot flashes in the office: - wearing layers - dressing a little cooler when you are going to a meeting that might be stressful - keep cooling the body by drinking icy cold water 5. Importance of female friendships when you're going through different stages of life, especially the ones that relate just to us women only 6. Be aware of your body and slow down 7. There is a sense of freedom to be looking forward to that the process of menopause creates 8 Stop pleasing people and stop paying attention to the judgment of other people you're perfect as you are. If you are ready to have a conversations about your challenges in life Gosia offers a few spots a month for a complementary initial consultation . Book a call here (Limited time offer) To find out more about Gosia go to www.gosianagy.com Follow Gosia Nagy on Instagram Facebook Linked In

In this episode Gosia discusses 1. why gut health is so important to your health: - absorption of nutrients - the outside meeting the inside - brain gut connection - immunity 2. Symptoms that could be improved by addressing gut health : - acne - migraines - brain fog -teeth and bone health - PMS and period cramps - inner peace - cold sores - sleep Gosia also talks in this episode about what affects our gut health and while food is the single biggest factor, there are other aspects to be taken into account including the consistency of food, method of preparation , spices and chemicals, quality of your stomach acid, bile, bacterias and parasites currently present. Though it may seem unrelated but level stress, quality of your life and happiness are also impacting the state of your gut. There are many ways to start healing, the simple steps are always available to us. If you would like to see how Gosia can help you on your journey and you feel you could benefit from a qualified health coach to make it the easiest way possible, there are still some spots available for a complementary initial consultation . Book a call here (Limited time offer) To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram Facebook Linked In

In this episode Gosia and Amelia Dodson talk about a life journey from dieting and concerns about weight to diagnosis of MS , journey to being well , living with diagnosis and honest conversation that being healthy and well is a journey and how Amelia is navigating while helping people with the steps she already mastered. Amelia has generously offered the audience of Simply Well and Beyond a 20 % discount for her entire offering with the code SIMPLY20 . To see if I can help you in you health journey or expat transition, book a free initial consultation here. (Limited time offer) To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram Facebook Linked In

In this episode, Gosia is talking about forming a habit and the kind of discipline that it requires to form a healthy habit. Some golden nuggets are: - Choose one habit at a time - Choose either a habit that will matter most to your health, or the one that will be easiest to do - Habits are hard to form, but easy to maintain - Good and bad habits - Integrating a behaviour with discipline until it becomes a habit, and then your second nature, and then part of your soul To see if I can help you in you health journey or expat transition, book a free initial consultation here. (Limited time offer)To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram Facebook Linked In

Tune into this episode if you are considering gluten free diet or find it difficult to be gluten free. Gosia examines the gluten free diet from her personal perspective, shares her journey on being gluten free for over 10 years. Even though it is not a diet for everyone , it is dismissed way too often in various health issues. However most important is a mindset to make it easy and efficient to see if going gluten free is for you. To see if I can help you in you health journey or expat transition, book a free initial consultation here. (Limited time offer) To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram Facebook Linked In

Tune into this episode to listen to a conversation with Lisa Bianco, who is a fellow expat, but mainly an angel with so much wisdom and kindness to share. We are talking about self-care, nonnegotiables and many other aspects of living at peace with yourself, allowing yourself to be well and more. SO many layers and so many topics. Let me know if you would like to hear more from Lisa in the future. To see if I can help you in you health journey or expat transition book a free initial consultation here. (Limited time offer) To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram Facebook Linked In

In this episode of Simply Well and Beyond Podcast, Gosia shares some insights on how to succeed with new year's healthy habits resolutions. Packed with practical and simplified strategies, this episode will keep you going even if you were already giving up on your new healthy habits. It will also help you to understand why smaller goals are better than big one and the difference between an end of year goal and process goals, because healthy habits are process goals. At the end of the episode you will find your self with just 2 simple goals that are yours and highly likely to succeed and if you don't know where to start , this episode is full of fantastic suggestions for that . Let us know what goals you settled on and how is it going so far . If you would like a personalised health coach support on you health journey book a free initial consultation here. (Limited time offer) To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram Facebook Linked In

In the first episode in the New Year , Gosia asks some powerful questions and shares her thoughts on intentions as the new year begins. Whatever your goals are in health and wellness, grab a pen and write down your answers to these questions for more powerful and intentional journey to simplify and amplify your journey to better health this year. To start crushing your health goals book a free initial consultation here To find out more about Gosia go to www.gosianagy.com You can connect with Gosia on Instagram and Facebook

In this episode Gosia talks about Christmas related stress. Being out of your schedule and routine, eating unusual food, experiencing stress of gifting, family dynamics, budget challenges and food related stress can put a dent in your body. Gosia shares some strategies to deal with these challenges to have healthier and happier Christmas this year. To start crushing your health goals book a free initial consultation hereTo find out more about Gosia go to www.gosianagy.com You can connect with Gosia on Instagram

In this episode Gosia talks about Christmas related stress. Being out of your schedule and routine, eating unusual food, experiencing stress of gifting, family dynamics, budget challenges and food related stress can put a dent in your body. Gosia shares some strategies to deal with these challenges to have healthier and happier Christmas this year. To start crushing your health goals book a free initial consultation hereTo find out more about Gosia go to www.gosianagy.com You can connect with Gosia on Instagram and Facebook

In this episode, we are examining five habits that are influencing the quality of our sleep. Sleep influences our health and productivity. The five habits that may have negative influence on the quality of your sleep are: 1. Watching screens before sleep. 2. To high temperature in the bedroom. 3. Lack of physical activity 4. Eating heavy meals too close to bedtime, spicy food and caffeine 5. Consuming alcohol in the evening Some ways you can improve your sleep now: - Put your phone far away from your bed - Give up drinking alcohol in the evening, even in small amounts - Eat light supper 2 to 3 hours before going to bed - Reduce the temperature in your bedroom. Optimal temperature is 16 to 19°. - Move your body - Put your pyjamas on only for sleeping to signal you body it is time to sleep. To start crushing your health goals book a free initial consultation hereTo find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram and Facebook

As we are approaching Christmas season and travel season, in this episode Gosia talks about how having 5 basic principals and being always aligned with your valuing your health so you can have more life in life, is keeping her healthy and well throughout this Christmas season of travelling but also while travelling anytime. The main value being your health and wellbeing. The 5 nonnegotiable principles are: 1 Looking after your nervous system - finding pockets of peace and quiet on the go plus noise cancelling headphones 2 Really hydrating - always drinking water. ALWAYS, no alcohol , no caffeine , no sugar.3 Getting enough sleep - planning is essential here. Time zone differences , or demanding schedule . I create space and don' t do short trips (like 48 hours ) because I need the few hours to recharge after arrival and the the whole trip is gone. 4 Eating really well to support your gut health - your gut is the absolute foundation of your health. There is no excuses to compromise gut health when you are travelling and frankly the only way to stay well while travelling. 5 Sports : move your body - pack your work out outfit or simply work out in your pjs, keep track of your step count even if you miss some of the fun - it is totally worth it because there is more fun coming your way if you are well during your travels. Which one would you like to hear more about ? To start crushing your health goals book a free (limited time only) initial consultation here To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram or Facebook For Thriving Expat coaching with Gosia click here

This is a bonus episode to help you go through post Thanksgiving with less guilt and better intention for next time. It is also about Black Friday and how it can be overwhelming. To start crushing your health goals book a free initial consultation here To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram and Facebook

Is coffee your frenemy? Is it good? is it bad ? You are the only one to truly discover it for yourself. Tune into this episode for a quick overview of coffee and get motivated to experiment with your relationship with it . Hormonal balance is a global pandemic. Tune in to this week's episode about how your lifestyle is affecting your hormones and what are the daily things you could do to help your systems be more balanced. To Strat crushing your health goals book a free initial consultation here To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram and Facebook

This is an episode to help you go through Thanksgiving with a bit better digestion and with good intention. Understanding that it is a difficult time only for you is the first step. Happy Thanksgiving my friend. To start crushing your health goals book a free initial consultation here To find out more about Gosia go to www.gosianagy.com Follow Gosia on Instagram and Facebook

Hormonal imbalance is a global pandemic. Tune in to this week's episode about how your lifestyle is affecting your hormones and what are the daily things you could do to help your systems be more balanced. To work with Gosia go to www.gosianagy.com Follow Gosia on Instagram and Facebook

The difference in approaching health and disease in western medicine , Chinese medicine, Ayurveda and alternatives. Simply see how they are different and how you have the power to decide which one or maybe a combination of them will help you to create health in your body that you desire. To work with Gosia go to www.gosianagy.comFollow Gosia on Instagram and Facebook

In this episode we are talking about how to feel better about bothering others with your not ordinary needs. Great to listen before you head out to restaurant or family visit and your are experiencing the syndrome of " I don't want to bother anyone or make fuss about me". Show up fully for yourself and your body so you can share your gift with the rest of us . To work with Gosia book a free initial consultation on her website : www.gosianagy.com Instagram: www.instagram.com/gosianagy Facebook: www.facebook.com/gosianagy

Tune in this week to reboot your healthy habits routine this September . I'm showing restart , improve or begin new healthy lifestyle this September. You are ready my friend and it is time be the healthiest version of yourself. To work with Gosia book a free initial consultation on her website : www.gosianagy.com Instagram: www.instagram.com/gosianagy Facebook: www.facebook.com/gosianagy

Wonderful introduction to Human Design with Kylie-Anne from Mind Your Hero. We talked about the concept and how it can be applied to health and wellness. The system is very layered and can be applied to many aspects of our life but in this episode we talked about high level things and food. This introduction to the power of Human Design has been very exciting with a couple of strategies for each of the energy types and how your health needs are different or very different from the needs of your family and friends. It is magic and more. You can find Kylie- Anne on HERE To work with Gosia book a free initial consultation on her website : Gosia's website Follow Gosia on Instagram and Facebook

How to organise yourself around sport to keep going and show up for yourself. In this episode Gosia is sharing some of where hack and tricks to keep going. To work with Gosia book a free initial consultation on her website : www.gosianagy.com Instagram: www.instagram.com/gosianagy Facebook: www.facebook.com/gosianagy

This episode is about what it take to recover despite the odds even you are experiencing really difficult health challenge. Sophie Wedlock-Smith shares her story and her best practices for having the best mindset for the best recovery and how she changed her life and is currently thriving . You can find Sophie on www.swnutritionuk.com To work with Gosia go to www.gosianagy.com or Instagram: www.instagram.com/gosianagy or Facebook: www.facebook.com/gosianagy

In this episode Gosia talks about starting a sport routine, coming back to one after a break, staying motivated and disciplined and how to choose the right sport routine for you. She shares her experience and practical hacks to make it really easy and default option so it is seamless fitting physical activity into your life even when it gets hard or boring . If you are interested in working with Gosia you can book a free initial consultation on her website : www.gosianagy.com Instagram: www.instagram.com/gosianagy Facebook: www.facebook.com/gosianagy