Repeat episode from the hormone presentation I did last year on how to attempt to address the hormone inbalances in perimenopause.

I am taking a couple of weeks off of podcasting and sharing two hormones episodes that you may have missed or forgotten the key points. Thanks for understanding. I'll be back in a couple of weeks.

Hands up if you suspect you eat more calories than you need without even realizing it. I do this but I have done some work to be more mindful of the fuel I consume and the relationship I have with food. On todays Monday Matters Podcast I am going to share some strategies to stop the mindless eating. Take a listen and hit subscribe where you listen to podcasts so you always get the newest episodes.

Movement is Medicine is a mental health program I have designed that connects what happens in the gym and in real life. If you are not training your mindset in the gym you are missing out on a great opportunity to develop all your untapped strengths.

I like to be able to research things that are useful for myself and my clients and then be able to find a way to communicate it that doesn't turn people off. Today's episode is my take on Magnesium, its role in our health and how to get enough through diet and supplementation. check out my website for DNA testing and send me a message if you want to buy the Bioptimizer Magnesium blend.

Mineral deficiency is a real thing amd most of us are affected by it, even if we don;t know it. Calcium, Iron, Zinc, Phosphorus and Magnesium are important minerals our bodies need to function and we can't create them, we need to get them from our food sources. On today's podcast I tell you how to determine if you may be mineral deficient and what you can start to do about it. https://www.k2crosstraining.ca/about-nucleogenix

Often stress is a result of feeling overwhelmed and out of control so today I want to teach 5 things you always have control over. Remember to use them when you are feeling stressed as a strategy to feel calm and in control.

Leptin and Ghrelin, are complicated hormones that tell us when we are hungry and when we are full but because our hormones play in an orchestra they often get out of tune. Take a listen to today's podcast to understand your hormones and how they relate to the amount of food you eat.

I kinda like Eeyore from Winnie the Pooh but we could only hang out for so long before I would start to get sucked into the woe-is-me mentality. Having a victim or a negative mindset can feel very natural if that is the environment you surround yourself with. Listen to this episode and take a minute to reflect on who is the Eeyore in your world, and is it you?

A little competition is healthy but who you compete with might not be. Today I talk about how I find a way to push myself and continue to level up, personally.

I love my friends at Authentic Realty and when they asked me to be a guest on their new podcast I was honoured. Take a listen as I talk about the wonderful people I call "my community".

If you guessed the "F" word I use too often don't be disappointed but my new favourite word isn't that one. It is fibre. I have started to make this my new favorite F word because my hormones needed me to. I am great at finding protein sources but the older I got the more I needed to focus on my Fibre. It was a pretty simple way to help to balance those hormones.

I want people to understand the value joy has on their overall health and well-being. Clients often give me a side eye when they want to lose their belly fat and I prescribe a funny sitcom or tea with a friend. What do you do that brings you joy? If you can't aswer that take a listen to todays podcast.

We did a survey at the gym asking if people wanted to participate in the Crossfit Open this year. More people wondered what the "Open" is so today I will explain that for you.

I want your opinion on the word excuses. I find it triggering and negative and an indicator of mindset. I much prefer to believe that sometimes there are obsticles and barriers that are reality that I haven't solved yet, but I do hard things so will tackle them. I want people to stop feeling negative with their excuses and give them the power to solve their obstacles. https://www.k2crosstraining.ca/subscribe-to-thrive

K2 is now offering Virtual Physiotherapy. If you have ailments and pain points that are keeping you from enjoying exercise you could benefit from the watchful eye of a physiotherapist. You can book your first online appointment by visiting my website at https://www.k2crosstraining.ca/

I set goals regularly, not just in January. I also get my counselling clients to set goals regularly. Are you setting goals or wishful thinking? The difference will be seen in your results. Set goals with me and start to check those boxes.

Welcome to K2's "Subscribe to Thrive" – a transformative 12-month habit stacking program designed to guide you towards a healthier, more balanced lifestyle. This unique journey spread over a year, focuses on implementing one new habit each month, ensuring a gradual, manageable, and sustainable approach to personal development and wellness. Subscribe Below! https://app.squarespacescheduling.com/catalog.php?owner=26175177

Pam Horne is a Confidence & Calm Coach, specializing in Stress Management and Personal Organization. She focuses on helping women cultivate inner and outer calm so they can escape the feeling of constant chaos and feel in control of their daily lives. EFT, also known as Tapping, is one of the main tools that she uses in her coaching practice to help women take control of their emotions so that it is easier to receive and respond to whatever life throws their way with grace and ease....

When I ask clients what they do for self care I often get the response "I don't know". This triggers my next question of "what have you been taught"? "Nothing" is the response. So if we are not taught about self care how would a person start to figure out what they needed. Tune in for valuable insights and inspiration if you're unsure about your own self-care practices.

Ok, I found myself needing a pep talk now that December has arrived so I decided to turn on the microphone and record the pep talk I give myself when I start to feel overwhelmed. Here are my 10 strategies to thrive this season: Drink more water Find protein sources Move my body and get outside Choose the fun wisely Say no without guilt Lower my expectations Get rid of clutter Be quiet. Breathe Turn off my phone more Sleep. Don't forget how much better I feel when I...

I have known for years that lifting helped with my mental health.  I am also aware that lifting can be triggering for people who have experienced trauma.  I have informed my coaches about the trauma responses that can happen during exercise and today I wanted to share with the Monday Matters listeners about the connection between lifting weight and our mental health.  Take a listen to this weeks episode titled "Trauma Informed Exercise Programs" #mondaymatterswithhollycochrane

https://fastlikeagirl. There is a fast like a girl app that I highly recommend you use to keep track of the days and when/what you should be eating. Here are the phases with the kinds of foods to be eating. Power Phase 1 - Eat Ketobiotic Days 1-4 (13hours) Days 5 (15 hours) Days 6-10 (17 hours) Manifestation phase - Eat hormone feasting foods Days 11-15 (13 hours) Power Phase 2 - Ketobiotic Days 16-19 (15 hours) Nurture Phase - hormone feasting Days 20-30 (no fast/13...

I wanted to learn more about fasting and today I want to start to share what I have learned with you. Fast Like a Girl - Dr. Mindy Pelz