Ep 10: Coffee Chat

Ep 13- I’m working out. Why am I still gaining weight?

Winter Session 2023 is open until January 8, 2023 @8:00pm.  Sign up here: https://mdodgenwellness.com/sessions/ [https://mdodgenwellness.com/sessions/] Enrollments will close at 8:00pm on 1/8/2023 & will remain closed until April 2nd. If you have been thinking about signing up, now is the time.

Ep 12: How to Actually Accomplish Your Goals In 2023

5 tips to actually be successful at making your 2023 goals happen, plus information on joining the 4FK Winter Session. #1 Write down what you're aiming for & why you want it. #2 Be specific with your goals #3 Break it down into small steps. AKA- create the habits that make this goal happen. Sidebar- don't get so caught up on the end goal that you miss the milestones & accomplishments along the way. It is ok to change, shift, & reevaluate your goals as you go. #4 Revisit & reevaluate every quarter, one quarter at a time Don't be so extreme with your goals. Don't go cold turkey or all-in, all of the sudden.  #5 just keep going & don't fell like you have to start over. If you fall of the wagon just get back on.  Sign up for the Winter Session [https://mdodgenwellness.com/sessions/]

10 Easy Tips to survive the holiday food table

9 tips for how to survive the holidays without guilt, set backs, & without feeling like our body is a trashcan- but we are not going to follow these tips as "rules", think of them as a guide. The purpose is to take the points within this episode as a bridge to transverse the hardest part of eating through this season. 5:26- Tip #1: Prioritize protein Protein should be the priority in all your meals this season, not just the holiday meal. This helps avoid the spikes & dips in our blood sugar, but also helps our hunger cues & keeps us from filling ourselves on carbohydrates first. 7:07- Tip #2: Fill your plate with vegetables after adding your protein. Pick the "cleanest" looking vegetables that are not drowning in cream or cheese. Vegetables bring bulk to the eating process & also help with hunger cues. 8:51- Tip #3: Add the comfort foods AFTER protein & veggies. This helps to control your consumption of the comfort foods without feeling deprived. 9:58- Tip #4: Decide what your going to indulge in. Do you want to indulge on the savory or the sweet. Pick one, not both. It doesn't mean you can't eat both, but make it a priority to NOT indulge in both areas. 10:48- Tip #5: Stay hydrated Hydrate 8 oz at a time. One cup at time if you aren't a big water drinker. It literally takes a min or less to drink 8 oz of water or sip on a pre-filled 30 oz water bottle all day. 12:32- Tip #6: Don't guzzle liquid during a meal Drinking through out your meal dilutes stomach acid & it makes it harder on your stomach to work the way it is intended to. 13:45- Tip #7: Go for a walk Once dinner is done, go for a stroll. Not a high intensity walk, walk in your comfy clothes & slippers if you want to. Just move a little & enjoy the company you asked to come along with you. 14:38- Tip #8: Get some sleep Don't feel bad about being the first one to say goodnight. With all the late nights during this season as a whole, it can be really easy to constantly stay up late. Sleep deprivation has a lot to do with our bodies overall stress & cortisol levels, which can negatively affect our digestion & our bodies ability to use food as fuel. 16:05- Tip #9: Enjoy! This is a time of year to enjoy get-togethers, don't allow guilt or rules to be the voice that rules. Pick out a few of these tips or guidelines & allow them to help you through this season. Holiday season 2022 is only going to happen now & no goal or number is worth ruining this time of the year. This is the last episode of this season. I will be back in a few weeks to help get you ready for the new year & the 4FK Winter Challenge.

Ep 10: Coffee Chat

In this week's episode, I let you know my #1 tip for enjoying the food heavy holidays without completely wrecking your progress or habits.  This month's favorite products: 1. Seed symbiotic [//seed.com] 2. Mixhers powders: hertime [https://mixhers.com/products/hertime-complete-care] & hergreens [https://mixhers.com/products/hergreens] 3. Archer Beef Sticks [https://www.countryarcher.com/products/mini-beef-sticks] 4. Modere Biocell Liquid Collagen [https://modere.co/3NhUc22]: All customers get a $10 off code to share with friends or $20 off a subscription, so if you decide to give it a shot here you go [https://modere.co/3NhUc22]. My referral code is 8616701

Ep 9: Why does it matter if you’re healthy?

In this week's episode we explore why it matters the life you live. If you only get one life (as we explore this week) shouldn't we just YOLO & be done with it? Well, you could! But let's look at the ramifications of too much YOLO.  1. We do only get 1 life & if we spend part of it sick or feeling like garbage you don't get those times back.  2. Preventative care is hard in the moment, but easier in the long term. It can be hard, but so is sickness...choose your hard.  3. Somethings are not reversible.  4. Our health & well-being is largely within our control.