Podcasts about extra helping

There was so much goodness from the last episode with Teena, that I want to give you guys some of what got cut out. Enjoy this short bit of extra craziness and a small look at what happens when we record.

Returning from Summer Break, I share what I learned over the summer, as well as about the plans for the upcoming season on the podcast. I describe why I've made the name change and how you can become a subscriber!Support the showGet my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

It's an extra helping of the ABCs of the Mariners. The National Agenda is being put on you and you don't even realize it! Can you imagine a new kind of Mariners home run derby?

I'm taking a break from producing new episodes over the summer, but I hope this is the start to a wonderful season for all of you!Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Understanding how our brain responds to inflammation triggered by certain foods can help us strategize how best to stick with our goals.Bringing this episode from last year back for an encore.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

In this episode I discuss another key to maintaining consistency...by setting up an environment that supports not quitting.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Sometimes we get in our own way by overcomplicating things. What is helpful in staying consistent is to take a minute and consider where we can simplify. Usually there is something we can find to change to make it easier. Looking at our schedule, our kitchen set up, how we shop, and the steps we are taking to prepare to exercise each day can help us find things to cut back and streamline.We also can decrease decision fatigue surrounding food choices we make all day by simplifying that process as well.All these ways we simplify can help us stay consistent, which will get us closer to the results we desire.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

What if you could time travel to the future you image where you are enjoying the health you've worked for? And then, what if you could "borrow" some things from that future to bring back to the present that would help you stay consistent in the health changes you've been working on?You'd have more motivation, and a vision for what steps to take next, as well as good reasons to stay consistent.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Many of us struggle with quitting new healthy habit changes because they seem too hard. Too overwhelming. Too taxing for our energy or time. Or just too uncomfortable. But what if we lowered our standards for what we "count" as achieving the healthy habit? You may think this would mean you won't reach your long term health goals. But if "lowering the threshold" of what you consider acceptable in a health habit keeps you consistent in doing SOMETHING in that health area, instead of quitting entirely, there's a strong case to go ahead and do it!Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Another helpful thing to use which can help us in staying consistent in healthy habits is tracking them! Having a visible scoreboard of our decisions benefits us in a lot of ways. We can celebrate success even when we don't see it in results. We can decrease the need for perfectionistic thinking. Tracking helps us NOT FORGET what are the actual habits we are trying to currently build. And tracking gives us the data we need to know what we actually DID across a period of time to give us the results we are reaping. Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

When we can "swallow our frog" and do the hard thing we've been avoiding, we often found the task we've put off isn't all that hard after all. Not only that, but we can then begin to enjoy the benefits of having completed it for even longer! So deciding regularly to call out our own procrastination in putting the time or energy in to our health goals is key to cultivating consistency in our health habits.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

So we've talked about motivation and how to harness it to be consistent in making healthy decisions. But what are we supposed to do when we feel completely UNmotivated? How do we stay consistent then?We can make decisions WHILE we are motivated that do support us later when the motivation wanes. We can set up our environment, our systems, and tap into other people to help ups stay the course.  We can also break up long goals into shorter ones to keep us from that lull in the middle where in the past we may have thrown in the towel. And there are more things we can do. The key is not quitting!Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

We've been talking about things that support us across the days and weeks in being consistent in practicing healthy habits. Today's episode covers motivation. First, we can schedule the time to peel back the layers and uncover all the reasons that we are motivated to change and improve. We can collect those and write them down, and then use those to drive our consistency every day!Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Let's face it. We know it's what we do every day, day after day, across the years and decades that will make the real difference in our health. So why is it so hard to be consistent? Why do we so often fall into an all-or-nothing mentality and then crash and burn with our goals and habit change attempts?Today I open up a series of episodes that will be focused around these questions and uncover the keys to consistency, the supports we can put in place to get us where we want to be in terms of health years from now.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

What if you were playing a sport and aiming for the wrong goal? Not only would it be pretty embarrassing, but it would also not win you any points. And even if you did all the right drills in practice all week, and your agility and speed and skill was refined…if you are aiming for the wrong goal—-you'd hurt your team! SO how do you know if you are accidentally aiming in your mind for the WRONG GOAL in a way that will keep you from getting the health or weight loss you desire?Today I talk about how I discovered I was aiming for the wrong goal and what I did to fix that. Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Today is the final episode in a 3-part series about weight regain, where I discussed the common causes of weight regain. I then detailed what worked to help me keep 90 pounds off for 4 years, as well as what happened to cause me to deal with some regain this past year.  Finally in this 3rd episode of the series, I'll talk about what I'm doing now to lose that extra regained weight. Hopefully this will encourage you that even if you've regained, there is a path forward and you can be successful. Entering into losing regained weight from a place of gratitude as apposed to anger can make a huge difference!Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Today is the second in a 3-part series about weight regain, where I discuss the common causes of weight regain. I then detail what worked to help me keep 90 pounds off for 4 years, as well as what happened to cause me to deal with some regain this past year.  Finally in the 3rd episode of the series, I'll talk about what I'm doing now to lose that extra regained weight. Hopefully this will encourage you that even if you've regained, there is a path forward and you can be successful. Entering into losing regained weight from a place of gratitude as apposed to anger can make a huge difference!Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Weight regain is so very common after weight loss. But why? What is driving it? Why can't we just lose weight and keep it off? Today is the first in a 3-part series about weight regain, where I'll discuss the common causes of weight regain. I'll then discuss what worked to help me keep 90 extra pounds off for 4 years, as well as what happened to cause me to deal with some regain this past year.  Finally in the 3rd episode of the series, I'll talk about what I'm doing now to lose that extra regained weight. Hopefully this will encourage you that even if you've regained, there is a path forward and you can be successful. Entering into losing regained weight from a place of gratitude as apposed to anger can make a huge difference!Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Maybe you've seen these machines in your local gym or in a Physical Therapy clinic:You look over and see someone standing on a small platform that is shaking them all over!What are they, what do they do, and why would anyone use them?Today's episode covers an overview of some of the reasons people may try them, and I'll discuss the data I found as I searched to understand if they really carry any benefit.People try them hoping to increase muscle, or decrease fat, or both. They are used in hopes of increasing bone density and preventing fractures from osteoporosis. They've been used by people with pain stemming from knee osteoarthritis and chronic low back pain, as well as those with fibromyalgia. And they are used by many to try to improve lymphatic flow and drainage. Do the studies offer proof that they actually help with these issues?  Listen in as I discuss what I learned and talk about how and why I use one.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

I todays episode I discuss a study from Frontiers in Psychology about the mindsets surrounding healthy behaviors, and this week focus on finding surrounding our mindset around healthy food. How can we think differently about the food we know is healthy, to get to a place where we also actually desire it?Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

If you took 10 minutes to adjust the way you thought about exercise, and it meant that in 7 weeks, not only would you have exercised more already, but you'd be signing up to KEEP exercising...what would that do for you?I todays episode I discuss a study from Frontiers in Psychology about the mindsets surrounding healthy behaviors, and specifically: exercise. People studied who made some adjustments to the way they thought about exercise--to begin to believe it is fun, rewarding, enjoyable, relaxing--they kept coming back for more! I'll discuss how they did it and what we can learn from it today.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Its about that time of January again where many 'throw in the towel', so to speak, in reagards to their health goals for the New Year. We might get distracted with all the other things on our plates, or run out of motivation to continue. But for many of us, perfectionism is rearing it's head! We can get tricked into thinking that if we can't do it perfectly, why even bother? In this episode, I'll give all the reason why we SHOULD still bother. I'll explain how imperfect progress is STILL progress. When you get back on course, learn from mistakes, and keep trying, this is how you achieve lasting change in your health. Don't let perfectionism keep you from cultivating a healthier life.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

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We are in the season of the year where there are lots of bright, shiny, fancy plans available to offer you a healthier year. Some of them are great, others not so much. Some of them will only leave your wallet lighter! So what are actually the changes that need to be made to get the biggest bang for your buck (or for your time and effort?). Which 'hacks' are a waste of your time and energy and what gimmicks are just ripping you off? In this episode I talk about some of the KEY CHANGES  to consider and put your focus toward as you shift to a healthier lifestyle you can maintain. These are the low hanging fruit--pick them first as you focus on improving your health!Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

So many of our plans when we set out to make changes in health, wether it be at the New Year or at other time, seem to have a lot to do with what we determine to cut out, or to cut back! Maybe its sugar, or desserts, or carbs, or chips, or diet soda, there is usually a temptation to focus on what we WON'T be doing or eating.But approaching the changes we want to have by shifting our focus to what we can ADD to our lives and days and plates will both 'crowd out the bad stuff', as well as help us avoid a mindset that leaves us feeling deprived. Today I talk through a few ideas about what kind of thing we can add to our plans, our days, and our plates that will help us see health results.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Key to success for me has been having a written plan. It starts with creating a planned time on the calendar TO plan. Then starting with the big picture of a year of goals and goal-setting, then breaking that up in to quarterly and monthly goals and plans. From there, it works best to break it down further to weekly plans (I'll talk about my favorite weekly calendar format). Then dialing in the plans to the Day by Day level. I'll describe what I put on my daily plan and what I have learned to write on it to optimize success.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

This week I'm sharing my 3 top goal-setting strategies that WORKED for me in 2022, which I'm planning on utilizing to drive success for myself in 2023. Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

What motivations can drive Christians in making decisions that benefit their health? Where does gluttony come in? How do we glorify God in our eating? Is it wrong to turn to food for comfort? And what are we missing out on when we do? Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Here I'll give you 12 tips--things that have worked for me--in enjoying healthier Christmas seasons.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Let's take an approach to Christmas feasting where we get to strategically enter in to celebrations while learning to exercise restraint. Let's find ways to extract the wonderful feeling of the season in new ways that we haven't been able to appreciate before, because we were SO focused on the food and the struggle of food decisions. I'll talk about tactical physical/food strategies as well as mindset shifts to make which will support the ability to feast with joy during the festive food gatherings of the season.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

What if you turned your hardest hour of the day, in terms of eating, into your most powerful hour? An hour where not only did you not overeat, but instead you flourished and fulfilled all the demands on your life within that hour with an overflow of joy. What would happen? How would your life change if you did this on a daily basis? Today we are going to talk about and break down what is happening in that hour to make it so challenging, and flip it upside down, creating strategies and approaches that help you show up in that part of your day and thrive. This is something that's been helpful for me as I've taken this approach, and I hope it can help you as well.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

It's a special Thanksgiving edition of the WTF Podcast, as Terry Fletcher smashes into the three Thursday games. We had family, food, and football, but the on field turkey legs were dry! (Just ask the players!) The referees still don't know what a catch is, TV announcers still have the ability to jinx kickers, and […] Weekly WTF: An extra helping of leftovers from Thanksgiving! (Fixed Audio) appeared first on Steel City Underground.

I am so excited to talk about one of the KEY habits that has driven my personal success in weight loss and maintenance that has to do with this time of year. And it is gratitude! Practicing it regularly, and getting better at it has driven my success in actually enjoying healthy habits SO MUCH.If you want to work on your health and increase success in enjoying healthier habits, you've GOT to approach beginning with gratitude. Gratitude is the path forward.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Perhaps you've heard that Obesity is associated with an increased risk for a number of different cancers. Why is this? What is behind the connection, and what can be done about it? Does this mean that if you can't seem to lose the extra weight you are doomed to bear all this risk, or are there specific steps you can take to mitigate your risk even if the weight loss seems to stall? Understanding the potential drivers of this association can actually help us take practical changes in our lifestyle habits, and that can likely decrease our cancer risk even if the scale doesn't budge. Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Let's do a but of a dive into the topic of insulin resistance: What is it? What is happening in the body when someone developes it? Why is is dangerous? How do I know if I have it? What can be done about it?Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

If you listened to Part 1 on cortisol you know that having chronically high levels of cortisol can really work against our health. But what can we do to lower those levels naturally? There are a number of strategies we can glean if we look at the studies on cortisol levels and what reduced them in subject of these studies. In this episode I'll review what some of those approaches can be.Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

What really works when you have a house containing candy when it comes to sticking with the health and eating plans you'd like to maintain? This question might be closer to the front of your mind as Halloween night approaches. In this episode, I'll talk about ways to engineer your environment so you aren't maxing out your willpower, obstacles you can put in place to make it less likely you will overindulge, how to plan your evening to maximize enjoyment wether you are indulging in a little sweets or avoiding them completely. Either way, there are steps you can take to make this a better night for you than past years. Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

What is cortisol and what does it do? This episode details how cortisol is designed to work, what it does in the body, and what happens when it gets out of whack. How does stress impact it? What does it have to do with achieving a healthy weight? And is 'adrenal fatigue' even really a thing? Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Extra Helpingwww.joyfullweightloss.com

Does it seem hard to get back on track after you've relapsed for a period of time to old eating and health habits? If so, you are not alone! Getting off track is a normal part of the process, and getting back on track is something that you have to practice over and over again. In fact, learning to get back on track, and practicing it over and over, is what moves you forward toward a long term healthy lifestyle. In this episode, I cover a number of steps to take to move past discouragement and get back on the path you want to be on.Sign up for the Extra Helping newsletterwww.joyfulllweightloss.com

Its summer which means fresh sources of fiber from the tastiest fruits and fresh from the vine veggies abound. But what exactly is fiber and why is it good for you? How does it work to improve your health? And what does it mean when companies add it to their products--does that processed kind benefit our health as much as plants?Remember to sign up for The Extra Helping, my email newsletter!

What benefits can you expect to see when you "only" lose 10 pounds? Or even 5 pounds? Sometimes, like many, you might find yourself questioning whether your efforts are worthwhile if you lose 5% of your starting weight, when you've aspired to more. Instead of quitting in discouragement, this episode is the one to pick when you are looking for some stats from the research that reveal just how beneficial these seemingly small changes can be. The good news is largely explained by the kind of fat the body releases first as the weight comes off. It gets rid of the most dangerous fat first! This is great news, and drives all the health benefits that are associated with these little changes.For more inspiration, tips, and even recipes, sign up for my newsletter, The Extra Helping:www.joyfullweightloss.com

This episode is all about expectations. We will talk about what sort of expectations we have in regards to weight loss, and what the studies currently find MOST people have when they start a weight loss plan. We'll also discuss what typical weight loss happens when addressing behavioral changes in studies. Is it going to hamper your success if you are dreaming big in regards to weight loss? Or will that fuel your efforts more than if you were focused on a small amount of loss. Today we'll unpack all of that and also review the data surrounding weight loss expectations.Be sure to subscribe to my newsletter, the Extra Helping:www.joyfullweightloss.com

When there is a 'failure' or a 'misstep' in your progress towards your goals, how do you handle it? This episode walks through ways to glean the growth these opportunities can offer. If we breeze past the mistakes without sitting down to pull out the opportunities for growth they offer us, we will have trouble moving forward. We need to learn to consistently step back and take out the emotion we bring to them, to give ourselves the space and grace to examine what went wrong. We also need to record things in handwriting on actual paper, so we can process the scenario for the best results in coding the information into our brain's memory center. Then we can brainstorm other ways to handle the challenging situations and be able to move forward in building new neural pathways that grow out of these opportunities.www.joyfullweightloss.comFor more inspiration, subscribe to my free newsletter: The Extra Helping

What sorts of things have we learned from medical and scientific studies about how our bodies respond to caffeine and coffee? Is it true they are actually GOOD for us, or is there more to the story? And what sort of things should we think though as we decide how much WE ingest on a regular basis? This is part 1.www.joyfullweightloss.comSubscribe to my newsletter: The Extra Helping

What sorts of things have we learned from medical and scientific studies about how our bodies respond to caffeine and coffee? Is it true they are actually GOOD for us, or is there more to the story? And what sort of things should we think though as we decide how much WE ingest on a regular basis? This is part 1.www.joyfullweightloss.comSubscribe to my newsletter: The Extra Helping

There are ways to approach goal setting that can really make a difference in how motivated and engaged you stay with them throughout the year. Over the years, I've found incredible benefit to dividing my year into smaller "chucks" of time, call them quarters or seasons, where I revisit and reset goals for each of these periods of time. This episode I'll detail how my time divisions have shifted over the years, what I've found works and doesn't work, and ways to consider breaking your own year up in a way that works to drive success in your own productivity and goal setting.www.joyfullweightloss.com Subscribe to my newsletter: The Extra Helping

So much of our energy can be needlessly expended on exercising willpower. But when you set up the right systems in your life, willpower isn't as necessary in your work to have healthy habits. This episodes talks about the systems to consider as you plan meal, gather and store food, and prep meals. We can also set up systems that help us as we move through our environments outside of the home. Not only that, let's think about how systems themselves can be contagious in a GOOD way that can even benefit those around us. www.joyfullweightloss.comSign up for my newsletter, The Extra Helping

Living with hereditary cancer risk can be extremely stressful for all cancer patients. In this episode, Dr. Karen Hurley shares insights on managing and coping with anxieties surrounding risk and uncertainty. Karen Hurley, PhD, joined the Cleveland Clinic in 2016, bringing with her almost 20 years of experience as a licensed clinical psychologist specializing in hereditary cancer risk and psycho-oncology. She received her undergraduate degree from Bryn Mawr College in 1983 and completed her PhD in clinical psychology at Temple University in 1998. After finishing a postdoctoral fellowship in cancer prevention and control at the Mount Sinai School of Medicine in New York City, she spent eight years on faculty at Memorial Sloan-Kettering Cancer Center, conducting research funded by the National Cancer Institute. She has provided psychotherapy and consultation to hundreds of individuals, couples, and families across the spectrum of cancer from risk to survivorship, and frequently gives lectures to patient and professional audiences, nationally and internationally. She is a member of several national advisory boards, including FORCE, Bright Pink, Sharsheret, and the Cancer Support Community. In 2014 she received a Spirit of Empowerment-Individual Commitment award at the 8th Annual FORCE conference, in recognition of her work on behalf of the hereditary cancer community. Additional Resources For Melanoma Patients A second helping of stress: Coping with hereditary cancer during the COVID-19 pandemic & Dealing with an Extra Helping of Stress Talking to Patients about Genetic Testing and Psychosocial Implications of that Discussion Sharing Risk Information with Children --- Support this podcast: https://anchor.fm/aimatmelanoma/support

How would you like to have a few extra helping hands around the house? What about an opportunity to inspire the next generation of mothers? Today we are going to talk all about how you might make this work in your family! And then we are going to chat about how to get quality time with your spouse when you have little children and not a lot of babysitting options. It's going to be a great episode—I'm so glad you're here! Please SUBSCRIBE/FOLLOW so you don't miss any episodes! For show notes, blog posts, and transcriptions, visit kirstenvossler.com Ask a question on the podcast! kirstenvossler.com/askme Sign up for my insider email list! kirstenvossler.com/newsletter Connect with me on Instagram @rejoicinginmotherhood