Toggle that Switch

It's time to get real as I share my struggle with Food Addiction. This was a hard episode to record because it meant that I needed to be very vulnerable, but I hope that if you are struggling like me, that listening to this episode will help you feel like you are not alone.

Millions of people suffer from depression every, single, day, so this is why it is important to me to share my own struggles and experiences with all of you in hopes that you can take away a little piece that you can use and apply in your own life. *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

I'm baccckkk!!!! I decided to take some time off to work through my own greif and loss situations, and so this is EXACTLY why I wanted to make this the first topic I talked about when I came back and recored this new episode. So, in this episode, I talk about grief and loss. Unfortunately, grief is an inevitable, inescapable part of life, which is why I think it is an important topic to talk about. *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474  

Are you struggling with exercise? Have you been letting the scale dictate your happiness? If so, it's time to put that to an end. In this episode, I will talk about using exercise for nourishment and feeling your body, instead of using it as punishment. I also mention Aisha Zaza's Mindset Mile Challenge. Each day, for 30 days, you listen to an episode of the Mindset Mile Podcast, walk or run a mile, and do a small journal entry. This has helped me so much, and he episodes are on point. Get a friend to do it with you! You won't be disappointed. Website: https://www.themindsetmile.com On Apple Podcast: https://podcasts.apple.com/ca/podcast/the-mindset-mile/id1546160820 *** If you loved this episode, I would LOVE it if you sent it to a friend or shared it on social media. And be sure to tag me, so that I can reach out and to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals. https://www.facebook.com/groups/2638772373043474

Evening routines can be so important in helping us to relax before bed and get the best sleep possible. The goal of an evening routine is to help us relax and unwind. In this episode, I share some of my tips on nailing down an evening routine. *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

What does success truly mean to you? It can be easy to get caught up with what society, friends or family deem as success. You can lose sight of the things that are really important to you personally. And that isn't a place you want to be. It's time to take back control and define success in your own terms. So let's freaking go! *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals. https://www.facebook.com/groups/2638772373043474

Are you stuck in a rut? Are you frustrated because you know you are capable of more but you just can't get out of your own damn way? Well, then let's freaking go! You gotta put in the work to get there. And you gotta want it!! *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

In this episode, I jump head first into a tough topic for me - Binge Eating. I'll go over some of the common triggers and also talk about some tips that you can implement to help gain back control of your eating. *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

I'm baccckkkkkk!!!! Just dropping in for a quick update on where I have been and the status of this crazy case of tennis elbow that I have developed! *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

Long-term, sustainable habits are a slow process. The faster you accept that, the better off you'll be. For the most of us, the consistent, small steps approach is the most effective. So how do we do this? Simple. we do it by Habit Stacking. As discussed in this episode, I wanted to share the link with all of you for James Clear's book 'Atomic Habits:https://www.chapters.indigo.ca/en-ca/books/atomic-habits *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals. https://www.facebook.com/groups/2638772373043474

When it comes to the negative effects of social media, there are a lot. But the one that I think is the most damaging is COMPARISION. In this episode I talk about how we can start being more mindful, get curious, and get real. *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

I have been receiving lots of DM's asking questions about my Crohn's disease and so I thought this would be the perfect time to dedicate an entire episode to my own journey. Disclaimer: Graphic talk about poop, butts, blood, etc. so if this isn't something you want to listen to, then feel free to skip this episode. Episode References: 1. Breaking the Vicious Cycle: Intestinal Health Through Diet bookWebsite: http://www.breakingtheviciouscycle.info Buy on Indigo: https://www.chapters.indigo.ca 2. Luminate Co. Wellness Centre: (book with Dr. Erin Edmonds under "Naturopathic Medicine"Website: https://luminateco.ca/wellness-centre/ Instagram: @luminate_co 3. The Cultured Coconut Probiotic:Website: https://theculturedcoconut.com Instagram: @theculturedcoconut 4. AOR P.E.A. Activate:Website: https://aor.ca/product/peak-activate-600/ Instagram: @aorhealth 5. Villicote Website: https://www.villicote.com/consumers/ *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474  

I see you standing on the edge of that cliff ready to jump into the unknown. But you are scared as hell. Your mind is racing. But what if there is magic at the bottom? Or on the other side? Let's break through those "what if's". Let's take that risk! *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

The scale, it can cause so many issues when we are cruising along on our health and fitness journey. So what happens when we stop getting on it? In this episode I talk about letting go of the scale and using other ways to measure your success. *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474  

With everything that is happening around us, now more than ever, we need positivity in our lives. We need to re-focus and continue to chase after our dreams and live our lives. So, head down, stick on the ice, puck in the net, and... LET'S FREAKING GO! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals. https://www.facebook.com/groups/2638772373043474

In this episode I am real talking about the pandemic and parenting through it. This pandemic is tough. So much information spiralling all around us...all while we try to keep our shit together, parent our kids, work from home, and keep our mental health in check. Don't know about you but it. is. EXHAUSTING. So let's talk about it! Let's support each other! Let's just BE! *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

As a lot of us are moving in and out of lockdowns, restrictions are being tightened due to spikes in COVID cases, I thought what better way to start this week than with a simple meditation exercise! Join me as we flow through this 5-Spot Stress Eraser guided meditation for muscle relaxation that uses 5 specific points to deeply relax your entire physical body. It uses an easy to learn technique that can be used wherever you are, transforming any stress into comfortable relaxation. Meditation script source: The Guided Meditation Site. https://www.the-guided-meditation-site.com *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

Regardless of whether you struggle with your mental health, most people are experiencing some level of anxiety and low mood during this pandemic. In this episode, we talk about COVID-19 and how it has impacted our mental health. *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

In this episode we dive in to relationship struggles and the important role that communication plays. This topic has been flying into my DM's for well over a month now so I thought it was time to chat about it! Let's go! *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474

On this episode, we dive in to the topic of "Mom Guilt". It breaks my heart when I scroll through social media and see so many moms beating themselves up because they were not able to reach a ridiculous expectation that they had set for themselves.   *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474  

Life isn't perfect. And this is exactly why it's crucial that we take the time to beef up our toolbox with items we can use when we encounter a bumpy patch along our journey. Both hands on the wheel. Eyes on the road. Let's freaking go! *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474  

No one has it all figured out. No one's life is 100% perfect. It's time to stop looking at what you THINK everyone else has, and focus on YOU. It's time to start evaluating my your life and all of the amazing things that you have accomplished *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474  

I scratch the surface off a topic that so many of us (including me) struggle with...Emotional Eating. This is the first episode of many to come where I will discuss the toll emotional eating has on our mind and body and I will share a few tips with you that have been really helpful for me. As discussed in the episode, here are my top three podcast recommendations which have been incredibly helpful as I move through this journey of emotional eating, body image, anxiety, and depression: 1. The Anxious TherapistJaclyn is absolutely fantastic and I have found so many of her episodes to hit home for me and I have found lots of value in her work. So be sure to check her out on Instagram below: https://www.instagram.com/theanxioustherapist/ 2. A Woman of Wellness PodcastElizabeth knows all about emotional eating and she has a course and talks a lot about it on her website and podcast. Her content is SO SO helpful and she provides a TON of value. You can follow her on Instagram below: https://www.instagram.com/awomanofwellness/ 3. No Sugarcoating PodcastAmber is an Emotional Eating, Digestive & Hormone Expert, and the podcast has TONS of awesome episodes that I have found very helpful. You can follow her on Instagram below: https://www.instagram.com/amberromaniuk/ *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474  

We lovvvveeee to give advice, but why is it SO damn hard to take it? What gets in our way? In this episode we chat about some of the things that tend to jam us up and hold us back from listening (and acting) on our own advice. *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474 ***

Why do we fight with ourselves to push through situations that we really need to slow down for? In this Short Circuit episode, we will talk about going off the rails because of expectations.   *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474 ***

Parenting is one of the hardest jobs we will ever have. And there will be struggles, you will get frustrated and overwhelmed...and you will lose your shit. In this episode, we will talk about a few strategies that you can use to become a calmer parent. *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474 ***

I've got some important info to tell you - Your size DOES NOT determine your worth. In this episode we dive in to the "One Size Fits All" ideal and how It is morphing our minds into chasing something that does not exist.   *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474 ***

This topic has been flooding my DM's for the last week so I thought it was time to lay it all out on the table and talk about Perfection, or what I like to call "Perfectionitis".   *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474 ***

This episode is all about finding your tribe. Having a support system is crucial for navigating this crazy world we live in. It's time to take inventory and decide who is worth your time and who is just taking up precious real estate.   *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474 ***

This episode is all about removing that unwanted negativity from your life! Let's go! Let's rip the damn bandaid! Let's remove those people and practices that are sucking the life out of us! It's time to take back control! Here are the links to some of my favourite personal development books: Untamed by Glennon Doyle https://www.chapters.indigo.ca/en-ca/books/untamed Think Like a Monk by Jay Shetty https://www.chapters.indigo.ca/en-ca/books/think-like-a-monk-train Super Attractor by Gabrielle Bernstein https://www.chapters.indigo.ca/en-ca/books/super-attractor-methods-for-manifesting The Energy Bus by Jon Gordon https://www.chapters.indigo.ca/en-ca/books/the-energy-bus-10-rules Wake the F#ck Up by Brett Moran https://www.chapters.indigo.ca/en-ca/books/wake-the-f-ck-up   Here are the links to my favourite affirmation cards: Super Attractor: A 52-Card Deck (Gabrielle Bernstein) https://www.amazon.ca/Super-Attractor-52-Card-Gabrielle-Bernstein Barre Blend 'I AM' Daily Motivation Cards https://www.teambeachbody.com/shop/ca/d/barre-blend-i-am-daily-motivation-cards   *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474 ***

This episode is all about self-care. I talk about six different types of self-care, provide examples of each, and then provide some tips that I found helpful in adding self-care into my own life...and of course, YOU KNOW there is a little love shove in there! I wouldn't let you down! As discussed in the show... Are you looking to find out your Enneagram Personality Test? You can head on over to Truity.com and take the test right now! https://www.truity.com/test/enneagram-personality-test The blog article that showcases the six different types of self-care can be found over at Tulip and Sage, at the link below: https://tulipandsage.com/types-of-self-care/ *** I'd love to connect with you!!  Come hang with me on Instagram @amanda.rafuse  Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! https://www.facebook.com/groups/2638772373043474 ***

In this episode, I am going to light a fire under that BOOTAYYY of yours!!! Why, because you need it!!! We are going to talk all about why it's hard to take action. Why it's hard to get out of your own damn way. And then I will share some of my advice on how you can flip the narrative and stand up and take action! So buckle up! It's a good one! If I helped to light that fire under your booty and inspired you to  take action, I wanna hear about it! I am all about celebrating wins around here, both big and small!! So be sure to tag me on Instagram @amanda.rafuse, or send me a DM, and share how you took action. I can't wait to hear all about it! *** Are you looking for support? I got you! Connect with me on Instagram @amanda.rafuse or come on over to Facebook and request to join my private support group called EmpwrTRIBE. I will be more than happy to support you and help you take action to get you closer to your goals! EmpwrTRIBE Link below: https://www.facebook.com/groups/2638772373043474 ***

On this episode of Toggle that Switch: We'll talk about why I am encouraging everyone to stop setting the dreaded "New Year's Resolutions" and start setting INTENTIONS instead. We will also go over my tips and tricks on how to set intentions, and I will share some of my own! And I wanna hear from YOU! If you set your intentions, be sure to share them with me! Send me a DM so I can celebrate that win with you!!! *** Let's Connect! Come hang with me on Instagram @amanda.rafuse

On this episode of Toggle that Switch: We will talk about strategies that you can use to help FEEL your emotions and work through them, especially as we roll into the holiday season. *** Let's Connect! Come hang with me on Instagram @amanda.rafuse

On this episode of Toggle that Switch: I'll give you a little background on what brought me to launching this podcast. This is me. Open. Honest. And Real. It's going to be a fun journey, and I hope you stick around! *** Let's Connect! Come hang with me on Instagram @amanda.rafuse