Okay, Now What? - With Kate Gladdin

Do you notice you get anxious about food during the holidays? With so many delicious meals and treats that come with this festive season, it can be easy to start to stress about overeating or want to beat yourself up when you do. So in this episode, I welcome back Anjuli Mack, a female transformation coach, who shares her expertise on managing food anxieties and body image issues during the holidays. Together we explore the importance of  a holistic approach to health, including nutrition, exercise, sleep, and mental well-being. We offer up practical advice on mindful eating, avoiding guilt, and setting boundaries during holiday meals. This episode will help you navigate festive gatherings with confidence and ease. Remember, the holidays are really about connection, joy, and creating beautiful memories with loved ones more than anything else. Connect with Anjuli online: @anjuli_fitforlife   CLICK HERE to ORDER Kate's book "Okay. Now What?" - How to Be Resilient When Life Gets Tough. Want to download a free chapter of my book to give it a read first? CLICK HERE. Want to Kate to speak at your event or workplace? Visit https:https://www.kategladdin.com/ Check out Kate's personalised life coaching programs: https://www.kategladdin.com/coaching    Introduction to the Episode (00:00:00)   Kate Gladdin welcomes listeners to episode 20 and introduces the guest, Anjuli Mack. Anjuli Mack's Background (00:01:36)   Anjuli shares her journey as a female transformation coach and her holistic approach to fitness and nutrition. Importance of Sleep (00:03:01)   Kate discusses how sleep affects health and well-being, emphasizing its often-overlooked role. Holiday Season Pressures (00:04:33)   Kate highlights the unique pressures of the holiday season on body image and food relationships. Coping with Holiday Anxieties (00:06:06)   Anjuli reassures listeners that holiday food anxieties are common and offers advice to manage them. Focusing on Relationships (00:06:44)   Anjuli emphasizes that holidays are about spending time with loved ones, not just food. Long-Term Habits Over Short-Term Indulgences (00:07:39)   Anjuli encourages building healthy habits throughout the year rather than stressing over occasional indulgences. The Importance of Mindfulness (00:08:17)   Kate reflects on the significance of a mindful approach to eating during the holidays. Setting Personal Rules for the Holidays (00:10:35)   Anjuli suggests establishing personal guidelines for enjoying holiday meals without guilt. Mindful Eating Strategies (00:11:33)   Anjuli shares practical tips for mindful eating during holiday gatherings to enhance enjoyment. Individual Approaches to Eating (00:15:17)   Anjuli emphasizes the need for personalized strategies based on individual eating habits and preferences. Podcast Episode Timestamps Understanding Food Waste (00:16:56)   Anjuli discusses the importance of not forcing yourself to eat excess food and its impact on well-being. Navigating Holiday Eating (00:17:47)   Anjuli emphasizes the need to reflect on eating habits during holidays without self-criticism. Emotional Eating and Shame (00:18:46)   Kate highlights how emotional discomfort can lead to overeating and the cycle of shame. Reflecting on Triggers (00:19:49)   Anjuli talks about the importance of reflecting on what triggers overeating to avoid repeating patterns. Power of Sharing Feelings (00:20:33)   Anjuli explains how discussing feelings with a coach can help troubleshoot eating behaviors. Identifying Deeper Issues (00:21:15)   Kate and Anjuli discuss how underlying issues, like people-pleasing, affect eating habits. Shifting Self-Talk (00:22:30)   Kate emphasizes the importance of changing restrictive language around food to empower choices. Setting Boundaries (00:23:19)   Anjuli advises on being firm with others about food choices during the holiday season. Planning for Urges (00:24:36)   Kate shares strategies for managing food urges and delaying gratification during festive times. Staying Distracted from Food (00:26:03)   Anjuli discusses the benefits of staying engaged in activities to avoid mindless eating. Trusting Yourself Around Food (00:28:22)   Kate encourages trusting oneself and reframing negative self-talk about food control. Setting Up for Success (00:29:08)   Anjuli emphasizes the importance of establishing healthy habits year-round, not just during holidays.

The holiday season may be known as the ''most wonderful time of the year'', but often for those who have lost loved ones, it can also be a really challenging time of mixed emotions. If you feel that way, I recorded this episode for you to know you're not alone.  It will be my 13th Christmas without my sister here on earth. It's tough. So in this episode I speak openly about how I've learned to better handle grief and sadness during the festive season. I share advice on how to still show up and enjoy Christmas Day, whilst also healthily processing your emotions and honouring your loved one. Merry Christmas to all of my listeners, I am so grateful for you all! CLICK HERE to ORDER Kate's book "Okay. Now What?" - How to Be Resilient When Life Gets Tough. Want to download a free chapter of my book to give it a read first? CLICK HERE. Want to Kate to speak at your event or workplace? Visit https:https://www.kategladdin.com/ Check out Kate's personalised life coaching programs: https://www.kategladdin.com/coaching    Introduction to the Episode (00:00:00)   Kate introduces the episode and its focus on navigating grief during the holiday season. Emotional Complexity of Holidays (00:00:18)   Discussion on the contrast between joyful holiday expectations and deep grief for those who've lost loved ones. Personal Reflection on Loss (00:01:19)   Kate shares her personal experience of losing her sister, Nicole, two months before Christmas. Revisiting Past Insights (00:02:46)   Kate reflects on a previous episode about coping with loss during Christmas and the lessons learned since then. The Community of Grief (00:05:06)   Emphasis on the shared experience of grief during the holidays and the importance of community support. Processing Grief (00:08:29)   Kate discusses the inevitability of grief during the holidays and the need to acknowledge those feelings. Allowing Emotions to Surface (00:10:40)   The importance of not resisting emotions and allowing oneself to feel sadness during the holiday season. The Healing Power of Crying (00:12:25)   Kate highlights the cathartic nature of crying and its role in processing grief. Navigating Grief in Future Holidays (00:14:17)   Advice on respecting one's pain and the challenges of grief in subsequent holiday seasons. Acceptance of Sadness (00:16:19)   Encouragement to accept sadness as a natural response to loss while fostering gratitude for the loved one. Balancing Sadness and Gratitude (00:17:25)   Kate discusses the importance of balancing grief with gratitude and kindness towards others. Finding Balance in Grief (00:19:23)   Kate discusses balancing sadness and gratitude during the holidays after losing a loved one. Honoring Loved Ones (00:20:20)   Suggestions for personal traditions to remember and celebrate those who have passed away. Keeping Memories Alive (00:21:21)   Kate emphasizes the importance of keeping memories alive through shared experiences and stories. Understanding Grief (00:22:28)   Acknowledging that others may not understand your grief and the importance of compassion. Compassion for Others (00:23:29)   Encouraging listeners to extend compassion to those who may not grasp the depth of grief. Embracing the Holiday Spirit (00:24:26)   Kate highlights the need to focus on love and gratitude rather than resentment during the holidays. Creating Peaceful Experiences (00:26:22)   Encouragement to maintain a peaceful mindset and connect with loved ones during the holiday season. Reflections on Grief (00:27:21)   Kate shares her ongoing journey with grief and the importance of honoring lost loved ones. Living Fully (00:28:26)   Encouragement to embrace life, laughter, and memories, even in the absence of loved ones. Appreciating Family Moments (00:29:31)   A reminder to cherish the imperfect moments that define family and life during the holidays.

Join me for one of my show's most inspiring interviews yet with the incredible Ali Ingersoll, whose life took a dramatic turn after a diving accident left her a C6 quadriplegic. Ali shares her adventurous pre-accident life, her harrowing recovery journey, and her inspiring work as a disability rights advocate. Most importantly though, she shares why victimhood is a choice and how we can use the power of perspective and taking responsibility for ourselves as the key to changing our lives for the better - no matter the adversity that we face. Get ready to laugh, tear up and be beyond inspired by the incredible, Ali Ingersoll.  Learn more about Ali and connect with her here: https://aliingersoll.com/  CLICK HERE to ORDER Kate's book "Okay. Now What?" - How to Be Resilient When Life Gets Tough. Want to download a free chapter of my book to give it a read first? CLICK HERE. Want to Kate to speak at your event or workplace? Visit https:https://www.kategladdin.com/ Check out Kate's personalised life coaching programs: https://www.kategladdin.com/coaching    Introduction to the Episode (00:00:00)   Kate Gladdin introduces episode 18 and welcomes guest Ali Ingersoll. Ali's Colorful Background (00:01:06)   Ali shares her unique upbringing and experiences traveling around the world. Moving to China (00:03:37)   Ali discusses her spontaneous move to China and experiences there. Life-Changing Accident (00:06:53)   Ali recounts the shallow water diving accident that left her paralyzed. Initial Recovery Challenges (00:07:50)   Ali describes her recovery journey, including medical challenges and surgeries. Struggles and Resilience (00:08:36)   She shares her ongoing struggles, including health issues and mental health challenges. Connecting with the Disability Community (00:11:17)   Ali explains how connecting with the disability community changed her life. Advocacy Work (00:12:13)   Ali discusses her advocacy efforts for health equity and disability rights. Navigating Personal Life (00:12:27)   Ali talks about her dating life and the intersection of personal experiences with advocacy. Combining Advocacy and Business (00:13:56)   Ali shares her journey to becoming a disability strategy consultant and speaker.  Conclusion of Ali's Journey (00:15:14)   Kate reflects on Ali's inspiring journey and the lessons learned along the way. Ali's Surgery Experience (00:16:45)   Ali describes a failed surgery and the emotional impact of her recovery journey. Finding Community (00:17:44)   Ali shares how connecting with others on Facebook helped her feel less isolated during recovery. The Importance of Support (00:18:27)   Ali emphasizes the need for community support and understanding from those who have shared similar experiences. Choosing Empowerment (00:19:10)   They discuss the significance of choosing to empower oneself instead of adopting a victim mentality. Belief Systems and Life's Challenges (00:19:25)   Ali reflects on whether everything happens for a reason, emphasizing personal interpretation of life's events. Mentorship and Listening (00:21:00)   Ali talks about mentoring women with similar experiences and the importance of listening to their needs. Processing Grief and Loss (00:22:09)   The speakers discuss the complexities of grief and how personal experiences shape their perspectives. Life's Unexpected Paths (00:24:11)   Ali considers how her life would have been different without her accident but finds meaning in her current path. Redefining Happiness (00:24:39)   Ali's TED talk focuses on the concept of "happy enough" and the societal pressures surrounding happiness. Taking Responsibility (00:25:33)   Discussion on taking 100% responsibility for one's life and the impact of mindset on personal growth. Emotional Hostage Situations (00:28:24)   Ali describes how negative thoughts can trap individuals in their own lives, hindering progress. Humor in Difficult Times (00:31:22)   The importance of humor and light-heartedness in coping with serious life challenges is highlighted. Legacy and Impact (00:32:32)   Ali expresses her desire to leave a legacy that positively impacts others rather than focusing solely on personal achievements. Social Media and Doomscrolling (00:33:06)   Ali discusses her use of social media, including a phase of doomscrolling. Happiness vs. Purpose (00:33:27)   Kate reflects on the difference between external validation and finding internal peace after loss. Hope Among Holocaust Survivors (00:34:24)   Ali shares insights from studies on Holocaust survivors and the power of hope during adversity. Altruism and Selfishness (00:35:11)   The speakers debate whether altruism is selfish if it benefits both the giver and receiver. Finding Meaning in Grief (00:36:07)   Kate explains how her sister's death led her to seek underlying problems and create a charity. Risk Assessment in Adventure (00:37:40)   Ali describes her approach to risky activities, emphasizing research and acceptance of consequences. Cultural Differences in Grief (00:38:01)   The conversation touches on varying beliefs about death and how they influence behavior. The Power of Perspective (00:40:19)   Kate shares a story about a farmer illustrating the unpredictability of life events and responses. Curiosity as a Life Principle (00:41:06)   Ali encourages being insatiably curious and learning from diverse experiences and conversations. Friendship Dynamics (00:41:47)   The speakers discuss the unrealistic expectation of finding everything in one friend. The Importance of Resilience (00:42:31)   Kate emphasizes the choice between being a victim of circumstances and maintaining resilience. Connecting with Ali Online (00:43:19)   Ali shares her blog and website for listeners to connect with her and her work.

Gratitude is such an important practice to focus on for mental health and happiness, which is why I love that it's Thanksgiving this week! A time to slow down and appreciate the good things we have in life with those we love most. However, I recorded this episode because I feel like sometimes we feel bad for wanting more in life - like we "should" just be grateful for what we already have. So we shut down our BIG dreams and let the fears and doubts get in the way from us taking action on them. Because also, what if we fail and never get to our goals? It's tempting to push them away and settle for what we have. So this episode is the pep talk you need to allow yourself to dream as BIG as your heart desires from a place of abundance and gratitude by introducing you to one of my favourite gratitude practices that goes beyond your stereotypical advice.   CLICK HERE to ORDER Kate's book "Okay. Now What?" - How to Be Resilient When Life Gets Tough. Want to download a free chapter of my book to give it a read first? CLICK HERE. Want to Kate to speak at your event or workplace? Visit https:https://www.kategladdin.com/ Check out Kate's personalised life coaching programs: https://www.kategladdin.com/coaching    Introduction to Thanksgiving (00:00:00)   Kate welcomes listeners and introduces the theme of Thanksgiving week. Experiencing Thanksgiving as an Aussie (00:00:18)   Kate shares her experiences celebrating Thanksgiving in the U.S. as an Australian. The Importance of Gratitude (00:01:02)   Discussion on the significance of gratitude, especially during challenging times. Introducing the "Want List" Practice (00:02:07)   Kate explains a unique gratitude practice that combines gratitude and goal-setting. Overcoming Fear in Goal-Setting (00:03:01)   Kate addresses the fear adults face when considering their desires and goals. The Structure of the "Want List" (00:03:51)   Instructions on how to create the "want list" with alternating entries of what you want and what you already have. Reflecting on Past Goals (00:04:40)   Kate reflects on her previous goals and how many she has achieved since then. Encouragement to Participate (00:05:33)   Listeners are encouraged to actively participate in the "want list" exercise. Sharing Personal Goals (00:06:28)   Kate shares her updated "want list," illustrating her desires and gratitude. Shifting from Scarcity to Abundance (00:09:35)   Discussion on moving from a scarcity mindset to one of abundance and possibility. Permission to Want More (00:10:36)   Kate gives listeners permission to desire more in life while being grateful for what they have. Final Thoughts on Goal-Setting (00:12:44)   Concluding thoughts on the importance of pursuing goals and evolving through the process.