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.

This episode is an eye opening chat with John Ford, a seasoned coach and mediator with over 30 years of experience. We dive into the heart of conflict resolution and the transformative power of empathy. John shares his journey from South Africa to the U.S., emphasizing how empathy can shift us from a blame mindset to one of responsibility. We discuss practical strategies, like using feelings and needs cards, to navigate conflicts and foster deeper connections. This episode is packed with insights and tools to help you communicate better and grow personally. Tune in for a heartfelt and enlightening conversation!

You can learn more about John's empathy resources here: https://www.empathyset.com/

Download FREE resources from John here:

https://www.empathyset.com/free-stuff

Want to Kate to come and speak at your event? Visit https:https://www.kategladdin.com/

Check out Kate's personalised online coaching programs for women: https://www.kategladdin.com/coaching

CLICK HERE to PRE ORDER Kate's new book "Okay. Now What?" - How to Be Resilient When Life Gets Tough.

For daily inspiration and tips, follow Kate on instagram: @kategladdin

Introduction to the Episode (00:00:00) Kate Gladdin introduces the podcast and highlights its focus on personal growth and conflict resolution.

Guest Introduction (00:02:49) John Ford, a mediator with 30 years of experience, joins the show to discuss conflict resolution.

John's Background (00:04:14) John shares his journey from South Africa to the U.S. and his discovery of mediation.

Importance of Empathy (00:05:52) John emphasizes the role of empathy in resolving conflicts and improving interpersonal relationships.

Shifting from Blame to Responsibility (00:06:50) Discussion on helping individuals move from a blame mindset to taking responsibility for their actions.

The Role of Self-Empathy (00:08:12) John explains the importance of self-empathy in mediation and conflict resolution.

Understanding Common Humanity (00:10:10) John discusses recognizing shared human struggles to reduce blame and victim mentality.

Validating Feelings (00:14:02) The significance of validating emotions in conflict resolution without necessarily agreeing with the other party.

Clarifying Perspectives (00:15:44) John highlights the importance of language in expressing perspectives during mediation to avoid misunderstandings.

Misunderstandings of Empathy (00:18:21) John addresses common pitfalls in understanding and practicing empathy, distinguishing it from sympathy.

Empathy and Its Dangers (00:18:41) Discusses the balance between empathizing with others and the risk of shifting focus to oneself.

Cognitive Biases in Empathy (00:19:37) Explores how personal biases can distort our perception of others' experiences.

The Pitfalls of Giving Advice (00:20:35) Highlights how offering unsolicited advice can undermine genuine empathy.

Evolution of Empathy (00:21:27) Examines the historical context of empathy and its growing importance in interpersonal communication.

Hollow Empathy vs. Action (00:22:18) Stresses the need for empathy to be accompanied by meaningful actions, not just words.

Personal Experiences of Empathy (00:23:09) Kate shares her experiences with differing levels of empathy during her time in university.

Emotional Literacy and Acknowledgment (00:24:28) Discusses the importance of recognizing and validating others' feelings to foster emotional understanding.

The Power of Labeling Emotions (00:27:22) Emphasizes how identifying feelings can aid in emotional healing and understanding.

Embracing Anger as a Valid Emotion (00:30:37) John advocates for recognizing anger as a sign of care and engagement rather than a negative emotion.

The Impact of Emotional Avoidance (00:32:20) Addresses societal tendencies to suppress emotions and the need for tools to reconnect with feelings.

Feelings and Needs Cards (00:34:08) Introduces a tool designed to help individuals articulate their feelings and needs effectively.

Podcast Episode Timestamps

Understanding Needs (00:35:51) Discussion on recognizing personal needs and the importance of asserting them for healthy relationships.

The Power of Prompts (00:36:47) Using prompts, like feelings lists, to help individuals articulate their emotions and needs more clearly.

Bonding Through Neediness (00:37:33) Exploring how acknowledging needs can enhance connections in friendships and relationships.

Preparing for Difficult Conversations (00:38:41) Strategies for approaching tough discussions using feelings ...

Whether it's asking someone out on a date, daring to audition for a musical or deciding to change your major, it's natural to feel scared ahead of taking a risk in life and it's easy to assume that because you're feeling so afraid to do something, it's a sign you shouldn't do it. But tune into this episode as I share why fear typically is triggered in us ahead of taking a risk or making a change, and why it's not a sign that something bad will happen - it's a sign that you're human and you are built for more than trying to avoid discomfort in life. 🙌

Tune in for a short & punchy pep talk on why you don't necessarily need more confidence to get over making mistakes or falling short, it's something far more powerful and helpful to get you through those messy moments.