Here’s a quick summary of what to expect from the inside out wellness podcast!
What should I eat NOW? How much do I REALLY need to workout? What does meditation even DO? How can I STAY motivated? How can I STOP emotional eating? And the biggest question of all, can I REALLY become my healthiest self at THIS point?
Welcome to EPISODE 1 of The Inside Out Wellness Podcast, where we’ll be answering ALL of these questions and so much more! Week after week on Wednesdays, host Katie Hardy of WholeHardy.com teaches you how to create a healthier MIND so you can build your healthiest SELF – even if you think it’s too late!
Former candy corn addict & forever a wellness junkie, Katie shows you how to confidently design & consistently show up for a Total Wellness Lifestyle based on YOUR personality, schedule, and goals.
What you’ll learn from the inside out wellness podcast
Katie shares realistic and effective perspective shifts & practices that she used (and still uses today) to become a sought-after wellness expert – all while juggling work, kids, marriage, friends, passions, you name it.
Along with sharing her best kept secrets, she interviews the best in the industry who will share their secrets to ensure you are seen, heard, and loved!
Based on her Certification in Integrative Wellness & Behavior Change from Duke Health, Katie’s Inside Out Wellness Method has transformed the minds & bodies of countless health seekers like yourself. And now, it’s YOUR TURN to hear from the experts, get inspired, and tackle your biggest goals along the way.
What do you say? Are you in? Because at WholeHardy Health, LLC – we believe that wellness doesn’t have to feel like work, and it does need to happen from the inside out.
The more supportive actions your take like –> Downloading the Episodes, Subscribing, Rating, Reviewing, and Sharing <– the more points you earn to WIN Blissed Out Prizes!! Pretty Planners, Spiritual Stones, Badass Books, Free Wellness Breakthroughs. Enter the Giveaway HERE!
WHAT’S NEXT?
In Episode 2of The Inside Out Wellness Podcast, you’ll learn the 5 Non-Cheesy, Totally Effective Ways to Bust Out of a Quarantine Funk … even if you’re assuming everything will just go back to normal on its own. LISTEN NOW ON ITUNES, SPOTIFY OR STITCHER!
In Episode 3 of The Inside Out Wellness Podcast, you’ll hear from out first guest expert Renae Fieck from Rising Moms! Renae teaches how we can actually benefit from staying where we are in our journey right now! LISTEN NOW ON ITUNES, SPOTIFY OR STITCHER!
Enter to win these Blissed Out Prizes by supporting the upcoming Inside Out Wellness Podcast!!!
The Inside Out Wellness Podcast Launches on May 20!! In an effort to continue the WholeHardy Health mission of creating a world full of Proud, Energized, Fulfilled and Confident Women …. we’re making this podcast launch an EVENT!
Enter the giveaway below to win BLISSED OUT launch day prizes, including:
4 Prizes to be Given Away to the Peeps Who Earn the Most Points!
Download, Subscribe, Rate, Review, Share! Every supportive action earns you points towards these Blissed Out Prizes! Sign up for the Giveaway to get the Secret Hashtag to use when you share!
Tag @WholeHardy on Instagram & Facebook so I can see your shares! DM me your screenshots of your Subscribes, Ratings, Reviews to earn those points!!
Here’s what you need to know to win big on May 20!
What is The Inside Out Wellness Podcast?
A high-vibe, love-filled, weekly show featuring body & mind experts teaching you how to create a healthier MIND so you can build your healthiest SELF. Week after week, former candy corn addict & forever a wellness junkie, Katie Hardy shows you how to confidently design & consistently show up for a Total Wellness Lifestyle based on your personality, schedule, and goals. Katie spills her realistic and effective perspective shifts & practices that she used to become a sought-after wellness expert – all while juggling work, kids, marriage, friends, passions, you name it.
Who’s the host of this binge-worthy audio wellness jam?
Your girl Katie Hardy! Duke Certified in Integrative Wellness & Behavior Change. Creator of the Inside Out Wellness Method. Founder of WholeHardy.com, WholeHardy Health LLC, and transformational programs such as Wellness By Design, Eating Habits Mastery, and the 90-Day Accelerator Total Wellness Private Coaching Program.
I want to listen right NOW!
You could win early access to the first episode!!! In the meantime, there will be not just one, but THREE episodes ready for your listening pleasure on Wednesday, May 20!!!
How can I win FREE cool wellness stuff for listening?
If you enter the giveaway at the top of this page, you’ll get the deats on how to WIN BIG! You’ll earn points for simply subscribing, rating, reviewing, downloading, and sharing. Enter the giveaway up top to receive the secret hashtag and start WINNING!!! Be sure to tag @WholeHardy on Instagram & Facebook, and DM your screenshots so you can earn those points!!
I love supporting Women in Wellness! How can I help??
Imagine a world full of women who felt ….
PROUD of themselves for everything they’re capable of.
ENERGIZED with their consistent healthy food choices.
FULFILLED with their decadent indulgences.
STRONG with their empowering fitness routines.
CONFIDENT at parties, work, and even at home.
CENTERED & PRESENT with their effective mindset practices.
Imagine the ripple effect this would have into the lives of their families, friends, and communities. That’s the mission of The Inside Out Wellness Podcast. By subscribing, sharing, and leaving a rating & review, you can help turn this vision into a reality.
When’s the Launch Party again??
Wednesday, May 20 at 5PM CT!!! We’ll be doing an Instagram Live where you can request to go live with me and chat about the concepts in the first three episodes!! We’ll talk about the giveaway rules, and winners will be announced LIVE on Friday May, 22!!
So what do you say? Are you IN for collecting all the Total Wellness secrets from The Inside Out Wellness Podcast? Are you ready to take back control of how you think about Food, Fitness, and Focus? Then enter the Blissed Out Giveaway and join us on Wednesday, May 20 to listen to the first THREE episodes of TheInside Out Wellness Podcast!
A 90-Day Accelerator Coaching Program to Help you get Back in shape – both body & mind! This is your quarantine comeback!
What exactly is Total Wellness Private Coaching?
Total Wellness Private Coaching is your invitation to join me on a journey of taking the concepts of mindful living, nutrition, eating habits, and exercise off of your phone and into the real world as we create your healthiest mind & body in real time. The SMART & MAINTAINABLE way to get back in shape is from the INSIDE OUT – not the outside in!
Together, in a one-on-one coaching environment, I’ll teach you how to confidently create & consistently show up for a Total Wellness Lifestyle based on your personality, schedule, and goals.
If you’re like most quarantined health seekers, you’ve been down on yourself for not keeping up consistent healthy habits. You’ve been snacking more, exercising less, boozing more, meditating less. You’re feeling softer, even more bloated, and a bit fearful to open your summer drawer of shorts, tank tops & swimsuits.
I can feel your frustration from here. I’ve been there. I’ve put in the decades of trial, error, losses, gains, tears, and fears. And now? Not only do I have my Work-Life-Wellness Balance System on lock, I’m also CERTIFIED to help you build the body & mind you desire so deeply from the INSIDE OUT!
If you want to get your BODY back in shape, the first step is getting your MIND back in shape.
And that’s exactly what the WholeHardy Health, LLC proven Inside Out Wellness Method does.
This is where we leave your fear of trying on swimsuits & shorts in the dust, and you confidently wear everything you have in your closet.
No more hiding what you eat.
No more covering up your beautiful self with oversized pants & tops.
No more skipping parties because you’re not comfortable in your own skin.
No more avoiding exercise because you’re not as fit as you once were.
No more putting yourself down for not being able to stick to what you said you’d do.
It’s time to confidently OWN your most game-changing habits with Food, Fitness, and Focus.
Imagine looking at your beautiful self in the mirror and COMPLIMENTING what you see! Imagine your FRIENDS complimenting your calming presence, your strong arms, your basic yet put-together outfits, your POSITIVEENERGY. All thanks to the joy & consistency you bring to your custom-designed Total Wellness Lifestyle.
Total Wellness Private Coaching is Application Only. APPLY HERE after reviewing the program details below.
What’s the Investment?
To get similar results, it would cost nearly $1,000 a week to meet one-on-one with a nutritionist AND a personal trainer AND a meditation facilitator. Not to mention the TIME you’d have to dedicate to visiting with all of these various practitioners.
Think of the thousands of dollars you’ve already spent on fitness packages you didn’t complete. Meal plans you didn’t follow. Meditation apps you only used once.
Having been in Quarantine for nearly 2 months now, you’re likely itching to get back into action, and get back in shape! You want to start feeling more sleek, energized, toned, calm, and confident. During these challenges time we’re going through, I’m offering a Quarantine Comeback Discount on Total Wellness Private Coaching.
Instead of $1,047, your investment to join the 90-Day Accelerated Total Wellness Private Coaching Program is only $797.
There are only 5 spots available. And the deadline to submit your application is FRIDAY, MAY 8 at 11:59pm ET. Start your application HERE.
tell me some client Transformation Stories!
Since earning my certification in Integrative Wellness & Behavior Change from Duke Health in 2018, here’s what some of my most successful private clients have to say about their Total Wellness Coaching experience:
“I was feeling very discouraged about my ability to achieve any of my wellness goals, so I decided to give Katie a try. It was exactly what I needed to finally be consistent and make progress toward my health and fitness goals. Katie really helped me see how a negative mindset was undermining my progress and helped me form a more positive one around my vision of health. Her consistent support has helped me to make lasting change. — Lauren S., Private Client
“I can’t begin to describe how amazing Katie is. I approached her in a very dark and anxiety ridden moment in my life. I felt so lost, unmotivated, and unsure of how to handle it. Fast forward to now and I feel like a different person. She helped me organize and refocus my goals and then helped create a plan to put me on a path to accomplishing them. She is a master at her craft and she brought me back to life.” — Anna F., Private Client
“I honestly feel like a new person since we’ve begun all of this. I feel more organized, I feel like I have control of my schedule and I’ve been able to make time for the things and people that I love, which has made me feel less guilty about the time that I spend focusing on work.” — Private Client C
“I was crying as I typed a message reaching out to Katie this fall. I was done with hiding from it all. Hiding what I ate from my husband, hiding snacks from my kids that I wanted only for myself, hiding in pictures, hiding purchases from again my husband, and hiding from myself. In just 9 weeks working with Katie one-on-one, I can honestly say I look & feel like the best version of myself I’ve truly ever been. I’m lighter, stronger, calmer, happier, and all around more confident. And just like Katie says, it happened from the inside out. Don’t waste decades of time and tears on the wrong methods. Find yourself now with WholeHardy.” — Kristin J., Private Client
Are you ready to be the next success story (can I get a heck yeah)?!
The exciting Total Wellness Private Coaching Experience Details:
A 90-Day Intensive Coaching Experience! Join me on an intimate journey as we transform your mind & body over the next 90 days. Get back in shape with your own Quarantine Comeback!
10 Private Total Wellness Sessions! Weekly one-on-one sessions to not only get the core of your BIGGEST challenges in Food, Fitness, and Focus, but also build a SYSTEM for you to consistently overcome those mental & physical obstacles that seem to ALWAYS halt your progress!
Weekly Accountability & Motivation Texts! Personal, customized, instant support when you need it most from someone who CARES and genuinely WANTS you to succeed in getting in shape both inside & out!
Duke Proprietary Personal Health Assessment Discover EXACTLY where you need to start to make the BIGGEST impact on your health!
Transformation through the Inside Out Wellness Method based on the proven M.I.N.D. Model Framework No more trial, error, and feel like a failure. This is a proven system that WORKS!
BONUS: FREE Eating Habits Mastery Course Stop stressing over WHAT you should eat. Start transforming WHY and HOW you eat.
BONUS: Recaps of Your Private Sessions Watch your growth in real time! While you will have a dedicated journal for our sessions, you’ll also receive an overview of what we discussed so you can REMEMBER what worked for you.
I Want to get back in shape (… like yesterday)! How Do We Start?!
Your mind & body are about to look a whole lot healthier in the next 90 days!
Total Wellness Private Coaching is an exclusive, intimate coaching experience for those who are looking to take their mind & body to the next level during the next 3 months (starting May 11). And it is for that reason, Total Wellness Private Coaching is Application-Only.
I will only accept those who I know will dramatically benefit from this experience. If I don’t believe Total Wellness Private Coaching will help you, I won’t take your money. Plain and simple.
To apply now, simply answer the questions in the private survey linked below by Friday, May 8 at 11:59pm ET (note: no late applications will be considered).
Katie Hardy is the CEO & Founder of the digital, integrative wellness practice WholeHardy Health, LLC. Certified by Duke Health in Integrative Wellness & Behavior Change, Hardy teaches working women how to build & rock a Total Wellness Lifestyle based on their personality, schedule, and goals so they can love their bodies WHILE getting healthy, not WHEN they’re healthy. Connect about Mind & Body Wellness programs & speaking opportunities at hello@wholehardy.com.
If you want a healthier body, you absolutely must start with a healthier mind.
Two of the biggest mistakes in achieving body confidence are clear:
Holding onto an old belief system
Thinking more effort = more results
Hence, the consequence of relying on your old set of beliefs is NOT EVOLVING. You’ll end up staying stuck right where you are right now. Same limiting thought patterns, frustrated feelings, unaligned behaviors, and results.
What’s more, the consequence of believing that working HARDER is the only way you’ll get the health results you desire is overwhelm, burnout, and CONTINUED DISCOURAGEMENT.
So what’s the right path to body confidence & all-around happiness?
So how is it that some full-time working, momming, home-schooling women are able to build HEALTHIER beliefs? And spend FEWER hours exercising & meal prepping? And finally ACHIEVE their desired state of mental & physical wellness? Whether it’s body confidence, or all around happiness?
The clear answer and most MAINTAINABLE way to achieve YOUR health goals is by working from the INSIDE OUT, not the outside in.
Inner Work Wellness is a PROVEN model that when followed correctly teaches you how to finally maintain that initial motivation & momentum in your wellness work. Spend MORE time on important things in your life (like family, me-time, hobbies, work). Spend LESS time over-analyzing how to eat, exercise and meditate.
The Wellness By Design Program Teaches Inner Work Wellness
The spring cohort for the online transformation program Wellness By Design starts Monday, April 13. These women will be taken through the exact steps to confidently build & consistently rock a Whole-Person Wellness lifestyle based on THEIR unique personality, schedule, and goals.
If you want join the lucky ladies who got in BEFORE the program start date of Monday, April 13 and BEFORE the price increase for the next release, join and grow with us here —> https://bit.ly/WBDspring
Furthermore – if you’re REALLY craving more one-on-one, face-to-face wellness mindset coaching, email me at hello@wholehardy.com. I’ll send you the link to the 6 and 12 session private transformation packages.
Katie Hardy is the CEO & Founder of the Inner Work Wellness Practice, WholeHardy Health, LLC. Certified by Duke Health in Integrative Wellness & Behavior Change, Hardy teaches momentum-seeking working women how to love their bodies WHILE getting healthy, not WHEN they’re healthy. Confidently build & consistently show up for a Whole-Person Wellness Lifestyle based on your personality, schedule and goals – without feeling like a failure.
The clear connection between the strength of your health and finances.
Have you ever stopped to think about the ripple effect living well has in other areas of your life? For example, the correlation between your health and finances?
Your immediate desire might be to feel good in your own skin. And when that happens, think about what else gets IGNITED into action!!
Amp’d Up Confidence
Increased Energy
Greater Productivity
More Creativity
Smarter Decisions
When you design the MOST EFFECTIVE way of Eating, Moving, and Thinking for YOU to thrive in this one life you have, it’s not just your shorts that feel better on you, YOU feel better on you!! And in turn, you start putting more love & energy into EVERYTHING you do!
HEALTH AND FINANCES IN 2020
And if you’re trying to stay physically & mentally well while working from home, a great place to start is downloading the free Healthy Work From Home Handbook that gives you 5 work-from-home hack you’re probably not doing.
When you do the Inner Work in the Wellness By Design program, the confidence you create in your body & mind trickles into your WORK life and how you spend & save money! When your mental & physical wellness are functioning optionally, you can see the clean connection between the strength of both your health and finances. Below are just 5 ways Inner Work Wellness helps you make and save money:
5 ways Inner Work Wellness helps you make and save money:
More Energy –> More Productive at Work –> Put on Bigger Projects –> Promotion & Raise –> Making More Money!
More Confidence & Consistency in Your Wellness Routine –> Less Desire to Buy Every New Juice Cleanse or Fitness App –> Saving More Money!
Happy from the Inside Out –> Less Desire for Retail Therapy –> Saving More Money!
Clearer Mind –> More Creative Ideas –> Selling Items You Make or Have –> Making More Money!
Healthy from the Inside Out –> Less Need for Doctor Visits, Prescriptions, Medical Bills –> Saving More Money!
Break Through Your Health & Money BlockS
In order to burst through the blockages holding you back from feeling confident, energetic, productive or creative so you can make & save those dollars, Inner Work Wellness is hands down the most EFFICIENT place to start.
The Spring 2020 Cohort will start learning the proprietary Inner Work Wellness M.I.N.D. Model on Monday, April 13 with the 6-Week Wellness By Design Program.
Katie Hardy is the CEO & Founder of the Inner Work Wellness Practice, WholeHardy Health, LLC. Certified by Duke Health in Integrative Wellness & Behavior Change, Hardy teaches momentum-seeking working women how to love their bodies WHILE getting healthy, not WHEN they’re healthy. Confidently build & consistently show up for a Whole-Person Wellness Lifestyle based on your personality, schedule and goals – without feeling like a failure.
Make the best of this prolonged quarantine rather than see the worst in it.
Instead of asking yourself what you’d do if you had an extra hour in your day, to achieve quarantine mental wellness ask yourself what you’d do if you were given the opportunity to rethink howyou DO LIFE?
What would happen if instead of seeing this prolonged quarantine as a major hindrance to your life, you saw this an opportunity for change?
Change to your biggest limiting beliefs
Change to your deepest rooted habits
Change to your most wasteful time sucks
For some of you, you’re not getting more time at all. You might still be working full-time AND have the kids home (hi!hello!). If that’s the case, check out this post on the 5 Healthy Work from Hacks You’re Probably Not Doing. You can download your Healthy Work-from-Home Handbook there, too.
Perhaps you’re getting into a groove with your quarantine routine. Or you’re struggling to figure out how you can be your best YOU during this upside-down new normal.
This week, challenge yourself to start figuring out what you need to do in order to see thistime at home as an opportunity for change.
Here are 3 Simple Steps to Achieve Quarantine Mental Wellness
1) Get Quiet: In order to understand what thoughts, feelings and habits are blocking you from seeing some opportunity during this time, you need to clearly hear them. Make time for me-time. Even with a full house, you can make alone-time possible.
2) Get Writing: As you’re making time for stillness & listening, write down what you hear. It’s smart to note what comes to you during or after a meditation. And that goes for both formal AND informal mind work.
3) Get Learning: The most effective way to become the version of you that you want to BE is through Inner Work Wellness. You simply, hands down, cannot work from the outside-in to achieve quarantine mental wellness. [That goes for ALL mental & physical wellness while we’re at it.] Inside-Out is the answer. Always.
Inner Work Wellness is the essence of the Wellness By Designprogram that will be open for enrollment soon. To be the first to know when this program is available, go here –> http://bit.ly/wellnesswaitlist
How will you start working from the inside-out on YOUR quarantine mental wellness today? Let us know in the comments below, or join the Wholehearted Wellness Movement Facebook Group filled with women working to win the work-wellness war.
Katie Hardy is the CEO & Founder of the Inner Work Wellness Practice, WholeHardy Health, LLC. Certified by Duke Health in Integrative Wellness & Behavior Change, Hardy teaches momentum-seeking working women how to love their bodies WHILE getting healthy, not WHEN they’re healthy. Confidently build & consistently show up for a Whole-Person Wellness Lifestyle based on your personality, schedule and goals – without feeling like a failure.
Quarantined to your home for the next few weeks? Worried that your spring wellness plans are ruined with sitting & snacking all day? Take responsibility and do these 5 things to have a healthy work from home experience.
What could be possible for you if you didn’t throw in the towel on your health goals this season due to weather, sicknesses, even global pandemics? Stick to these 5 healthy work from home hacks you’re probably not doing and you’ll soon find out.
(1)Write What *TIME* You’ll Eat Each Day
CURRENT HABIT: Your continued focus on WHAT you eat is leaving you eating too often, which does NOT allow your body time process & digest what you keep giving it.
BETTER IDEA: Resist pacifying boredom, procrastination or stress with constant snacking.
HACK: Writing the TIMES you’ll eat each day will remind you that, well, that you just ate 45 minutes ago!
RESOURCE: Check out this article on why science suggests spreading meals 6 hours apart is optimal for fat burn & weight loss.
(2)Pick One Day to *NOT* Exercise
CURRENT HABIT: You know it … I know it … If you’re avoiding germs at the gym, or your local studio is closed, you gotta get movement in somewhere else.
BETTER IDEA: Movement will keep your energy & brain power LIT!
HACK: Instead of your typical mental note of which days you CAN workout, pick the one day you WON’T workout each week. This will get you moving on the daily.
NOTE:It doesn’t need to be al all-out sweat-sesh each day. Alternate easy days (like yoga, walking, bike ride) with more intense days (like HIIT, strength, jogging)
RESOURCE: Download a fitness app or check YouTube for endless at-home options. Here are my favorite free videos from Tone It Up.
Links to all resources in this post are listed in the FREE Healthy Work-from-Home Handbook. Your definitive guide to staying well while working remote.
(3) Stock Up On *FROZEN* Vegetables & IMMUNITY Herbs
CURRENT HABIT: Just because you don’t have fresh veggies or fruits doesn’t mean you get to eat sweet potato chips & hummus all day.
BETTER IDEA: While frozen produce does lose a bit of nutrients in the freezing process, it’s still produce!
HACK: Get a bag of stir fry veggies to whip up ANY time. Frozen spinach can be added to literally ANYTHING. And have you JOINED the cauliflower gnocchi cult??
NOTE: Be sure to pick up these immune boosting foods –> Ginger, Garlic, Mushroom, Citrus Fruits, Red Bell Pepper, Spinach, Broccoli, Yogurt, Almonds, Kiwi.
SUPERFOOD RECIPES:
Combine 5 of these power foods into one superhero meal like stir fry!
(4) Send & Receive Messages with your *MIND*(not your phone)
CURRENT HABIT: Stop working on your wellness from the outside in. To be both physically AND mentally healthy, you must work from the INSIDE OUT!
BETTER IDEA: The WholeHardy Health M.I.N.D. Model is all about the INNER WORK. This can be as universal, spiritual, woo-woo, or religious as you want it to be.
HACK: Don’t find time, MAKE time over the next few weeks to ask for guidance, then listen & watch for responses during times of uncertainty.
CURRENT HABIT: Working non-stop, no matter WHAT your job is, WHERE you’re working, or HOW busy work is for you this season, depletes your power –> Your power to think, speak, move, type, add, write, lead, guide, follow, act.
BETTER IDEA: Take a tip from Productivity Pro Brendan Burchard and take a 10 minute mental break every 50 minutes.
HACK: If you’re working from home this week, do a load of laundry, fold the clothes & put them away, empty the dishwasher, play a game, take a walk around the block, read, exercise, clean, phone a friend or family member.
NOTE: If you’re concerned about procrastination, set a timer and be true to it.
RESOURCES: Enjoy a self-growth brain break right now by skimming these game-changing Working Women Wellness resources & articles:
CURRENT HABIT: Working in the same spot day-in & day-out (even when NOT working from home) can be such a DRAG.
BETTER IDEA: Mixing up where you work keeps you moving AND brings in fresh inspiration.
HACK: Desk in the morning; kitchen table in the afternoon? Office on Monday; coffee shop on Tuesday?
RESOURCE: If you’re looking to create more balance in your wellness world but don’t know where to start, start with the Inner Boss, Outer Balance Mini Training & Planning Guide. This free training & planning guide teaches you how to channel the confidence & consistency from your WORK into your HEALTH so you can ignite & maintain momentum in your LIFE.
Which one of these healthy work from home tricks HAVEN’T you tried?
Do you think about how many TIMES you eat each day?
Are you exercising MOST days of the week instead of SOME days of the week?
Do you use the excuse of no fresh produce means no produce at all?
Are you letting uncertainty create anxiety?
Do you drain energy & inspiration with no breaks?
Don’t forget to download your Healthy Work-from-Home Handbook to keep on hand during these uncertain times of working remote!
Let us know which healthy work from home trick you’ll try when you’re away from the office! Comment here or on Instagram or Facebook @Wholehardy.
Stay Healthy My Friend, Katie
Katie Hardy is the CEO & Founder of the digital, integrative wellness practice WholeHardy Health, LLC. Certified by Duke Health in Integrative Wellness & Behavior Change, Hardy teaches working women how to build & rock a Whole-Person Wellness Lifestyle based on their personality, schedule, and goals so they can love their bodies WHILE getting healthy, not WHEN they’re healthy. Connect about programs & speaking opportunities at hello@wholehardy.com
Use the 28 days between Halloween & Thanksgiving this year to take small, daily action in radically improving your Nutrition, Fitness, Mindfulness and Relationships so that you look, feel and think your very best this holiday season & into the new decade!
The scenario is all too common … October arrives with all of its pumpkin spice glory, our calendar gets loaded with too many plans to keep a consistent workout routine, and we find ourselves eating candy two weeks before Halloween and still into the first week of November.
If you want to look, feel and think your very best this holiday season, the time to start your improvements is NOW. Where do you start? With the 28-Day Holiday Wellness Action Plan.
4 Weeks. 4 Wellness Pillars. Small Daily Action. Total Holiday Wellness.
For 4 weeks starting Nov. 1, 2019, you’ll get Whole-Person Wellness tips, tricks and tactics across 4 Pillars of Wellness to DITCH the bloated, low energy, stressed out feelings and ADOPT new, powerful, total wellness habits that can truly transform your life from the inside out.
Holiday Wellness schedule:
Week 1: FOOD
Week 2: FITNESS
Week 3: FOCUS
Week 4: FRIENDS & FAMILY
Here’s what you’ll get:
One downloadable calendar with each day’s Daily Action
One email a week with that week’s Action Plan
DailyFacebook Group post reminding you of that day’s Daily Action
Weekly video digging into the topic of that week: what it is, why it’s important, how to crush it.
If you’re ready to clean up your October habits to stride into the holidays all clean, calm, confident, cut and caring >>> this free 28-Day Total Wellness Action Plan is for YOU!
Want a healthy, warm and cozy recipe in the meantime? Check out this Whole30 Approved, husband approved Moroccan Chicken Stew!
Sign up for the Holiday Wellness Plan today to receive your downloadable Daily Wellness Action Calendar!
Rock a fun & healthy fall with the only Seasonal Wellness Program custom-designed to keep you consistently active, nutritiously fed, energetically productive, and socially happy this fall – all based on YOUR terms.
Imagine yourself with an integrative wellness routine custom-built for YOU specifically, based on your unique:
Personality
Stage of Life
Schedule
Lifestyle
Goals
Imagine yourself actually feeling EXCITED to show up for this healthy fall routine because you know exactly what you want from it and why you’re motivated to stick with it in the first place. And because you’re eager to show up, you do so with consistency & confidence, propelling you forward and seeing & feeling results in just a few short weeks!
The 28-Day Fall Wellness Jumpstart is exactly what you need to rock that 80/20 healthy/pumpkin spice fall all while looking & feeling your absolute BEST.
More often than not, we get caught up with life’s other priorities
Family, work, friends, the house. And while you might love the wellness routine you created, curveball’s are thrown your way, and you fall back into your old habits & routines, feeling overwhelmed & defeated.
That is NOT the case with the 28-Day Fall Wellness Jumpstart!
You will have completely customized 1:1 support for the full 28 days from a Certified Integrative Wellness Professional. Your guide will be with you every step of the way >> encouraging you, reminding you, supporting you, inspiring you, and congratulating you.
Fall Jumpstarters will follow an accelerated version of the WholeHardy Health M.I.N.D. Model:
Week 1: MOTIVATE >> Get crystal clear on your core motivators to accomplish your goal
Week 2: INITIATE >> Take consistent action in direct alignment with your goal, learning from each action
Week 3: NEGOTIATE >> Determine which actions work and don’t work for you, based on your personality, schedule, lifestyle, goals
Week 4: DOMINATE >> Continue forward with your customized plan, being able to bounce back much more resiliently than ever before if you veer off course on your own.
HOW DO KNOW IF YOU’RE READY?
If the thought of a healthy fall that’s also happy, energetic, peaceful and FUN excites you, hop over to the program page and get signed up quick before your preferred time slots for the four coaching sessions fill up!
Imagine yourself actually feeling EXCITED to show up for your custom-built routine because you know exactly what you want from it and why you’re motivated to stick with it in the first place. And because you’re eager to show up, you do so with consistency & confidence, propelling you forward and seeing & feeling results in just a few short weeks!
WHO’S RUNNING THE PROGRAM?
Katie Hardy is the owner of the mindset-based wellness practice WholeHardy Health, LLC, and founder of the Wellness By Design and Eating Habits Mastery transformation programs. Certified by Duke Health in Integrative Wellness, Hardy teaches women how to show up for their health & wellbeing confidently & consistently so they can thrive in a healthy balanced life by their design – without the stress or guilt. Tap here to reserve your spot for a free 30-minute Wellness Breakthrough Call.
UNLIKE HEALTH PROGRAMS THAT REQUIRE STRICT PLANS OR ROUTINES, WHOLEHARDY HEALTH LLC TEACHES YOU HOW TO BUILD YOUR OWN WELLNESS LIFESTYLE BASED ON YOUR UNIQUE PERSONALITY, SCHEDULE & GOALS.
Ditch the Food Drama & Transform Your Eating Habits With The Tating Habits Mastery Program
Four years ago, I had no idea how much my mindless eating habits were impacting my health, my weight, my skin, my confidence. I heard you could transform your eating habits, but I thought what I was already doing was right.
I felt super informed & knowledgable on all things nutrition. I’d read up on all the wellness info. I’d purchase all the latest fitness & nutrition programs. I’d try all the workouts trends.
But then one day, I decided to stop looking at all those leaders…and become one myself.
A confused mind says no to habit change.
At the time, I was struggling with creating unrealistic nutrition & fitness rules for myself and beating myself up for not following them to a T, eating out of stress or annoyance, giving up and re-committing to start over on Monday, yet continuing the same cycle all over again.
I felt trapped. Like I wouldn’t be able to live the naturally healthy life I so desperately wanted. That I’d always start a new eating plan on a Monday and ditch it by Thursday. That I’d never reach my ultimate health goals. But then things changed…
I changed my ENTIRE perspective around eating, and found my stride.
And I developed my own, powerful techniques to get the naturally healthy, vibrant life I wanted.
The Eating Habits Mastery Program is your 90-day solution to decades of yo-yo eating habits. STOP obsessing over WHAT you’re eating and START by focusing on WHY & HOW you’re eating.
only you know your deepest habits
Creating this method has helped me in numerous ways, like being able to know exactly WHAT I want for my current & long-term health, WHY I want it, WHY I didn’t have it, and HOW to get it while still eating the foods I love and NOT feeling like a deprived, hangry victim.
But I didn’t want to keep this knowledge inside. I wanted others to have this same feeling. To know that they, too, can make big strides towards their healthiest selves with a positive mindset, and without feeling like getting healthy was a chore. You can transform your eating habits, you just need to come at it with a different perspective.
So, I created the transformational 90-Day Eating Habits Mastery Program, and it’s officially open for enrollment!
Gets you crystal clear on the exact eating habits you never knew were holding you back from the thriving body & vibrant mind you want for yourself.
Teaches you precisely how to use the power of your mind to breakthrough & overcome those habits so you can instead eat & drink in alignment with your goals.
Propels you forward with confidence & consistency so you can get the results you want based on your personality, schedule and personal vision of health.
We all start this 90-day program together on Monday, Sept. 16! Grab all the details of this life-transforming program right here.
You have until Friday, Sept. 13 to enroll – but if you want a free, private eating habits session with a Certified Integrative Wellness Coach, you must snag that early bird bonus by Wednesday, Sept, 11.
how to transform your eating habits
For now, I want you to take a moment to think about something that’s been holding you back — maybe you’re deciding among a few different health programs this season, or maybe you’re not sure you can really commit to cleaning up your eating habits.
Then, imagine what it would feel like to bust the ceiling on those limitations and finally achieve that naturally healthy lifestyle you’ve been dreaming of where you can eat the foods you love and still feel your best!
Remember – what got you here won’t get you there. If you’re ready to acquire new skills, strategies and mindset shifts to finally achieve the body & mind you’ve been working on for years, the Eating Habits Mastery Program will get THERE. It’s time to transform your eating habits the SUSTAINABLE way, for the long-term.
It time to STOP forcing new eating trends and START getting real about WHY & HOW you’re eating. Join us for the 90-Day Eating Habits Mastery Program starting Monday, Sept. 16.
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WHO’S KATIE HARDY?
Katie Hardy is the owner of the mindset-based wellness practice WholeHardy Health, LLC, and founder of the Wellness By Design and Eating Habits Mastery transformation programs. Certified by Duke Health in Integrative Wellness, Hardy teaches women how to show up for their health & wellbeing confidently & consistently so they can thrive in a healthy balanced life by their design – without the stress & guilt. Contact Katie here.
Ease your anxiety with these 3 steps to stress free wellness
Do you get stressed out thinking of all the healthy things you need to do for yourself?
Do you want more of a stress free wellness routine?
Are you your own worst critic, beating yourself up for missing too many workouts or eating “off plan”?
Are your friends & family tired of your irritability on the outside when you’re feeling defeated & regretful on the inside?
Then listen here –>
YOUR NEVER-ENDING CYCLE of striving for the perfect healthy week IS THE VERY THING KEEPING YOU STUCK, stressed, & stalled in not ACHIEVING THE RESULTS YOU WANT FOR YOURSELF.
Not only have I heard this time & time again from brand new clients, but I used to fall into this trap myself! It’s very common for women to follow that pursuit of perfection – believing that if you miss one planned workout or eat one food item off your “plan” then you might as well give up the entire week and start fresh the following Monday. But that couldn’t be further from the right solution!
Instead, the most effective, stress free wellness routine is one that:
Anticipates & allows space for life’s curveballs
You actually look forward to showing up for consistently
Accounts for your unique personality, schedule and goals
You can rock confidently AND get transformational results from!
When creating your stress free wellness routine – whether you’re incorporating nutrition, fitness, mindfulness, social time, alone time, etc. – be sure to avoid these 3 common mistakes that not only add anxiety to your health, but also make you lose your motivation right when you were starting to see & feel results!
Be sure to watch the video training of these three mistakes in the free, private *HAPPIFY Your Health* Triberight here.
Looking for a stress free wellness routine? Avoid these 3 mistakes to ditch the guilt and instead show up confidently & consistently to get the results you want! Tap here to watch the 4-part video training: From Health Stress to Wellness Success!
3 Mistakes Preventing Your Stress Free Wellness Routine
mistake #1: YOU DON’T KNOW WHAT YOU WANT
Think of a situation or project you started not knowing exactly what you wanted in the end. Perhaps it was at work, the grocery store, shopping online or dating. How frustrated and lost did you feel with no real end goal in mind?
Don’t make the mistake of saying you’ll start eating, exercising or mediating a certain way just because you think you should or because Lindsay is doing it. These reasons are not motivating enough to get you showing up at the ready on the daily.
Here’s what to do instead You have my permission to stop what you’re working on right now and DAYDREAM.
What do YOU want for yourself?
Which version of yourself do you shine brightest as?
Which actions align with your goals?
What have you learned about yourself that simple DOES NOT WORK FOR YOU?
What have you found DOES work for you?
Visualize it. Write it down. Type it out. By all means, KNOW WHAT YOU WANT.
How can you show up for your health & wellbeing confidently & consistently without clearly know what you want? Get clarity here.
MISTAKE #2: YOU DON’T PLAN IT OUT
Simply stating that you’ll “workout 4 times a week” or “eat clean” or “meditate every morning” is NOT going to get you up and after it. What happens if you or one of your kids gets sick? Does your boss spring projects or travel on your last minute? When life’s curveballs are thrown, your lack of a specific plan will only cause you more stress.
Here’s what to do instead: Every Sunday, map out your stress free wellness routine for the wee ahead.
What days will you workout? Where? For how long? Which workouts on which days?
What types of foods will you have ready for each meal? Which treats will you say yes & no to?
Where will you meditate? What time? For how long? Using what method?
Don’t let these questions stress you out. I can help you sort through these with a simple brainstorm session. Instead, PLAN AHEAD using these questions as a guide to GET SPECIFIC with your routine so you’re ready when those curveballs are thrown your way (because they WILL be thrown your wat.)
Workload making you skip your workouts, adding even more stress to your life? Anticipate those action blockers by planning out your stress free wellness week! Tap here for the video training.
3. YOU DON’T GET SUPPORT
If your spouse, bestie, roommate or mom isn’t on board with what you’re striving for, the health stress will be REAL. When will you make time for yourself? What if they eat differently than you? How about when they tempt you away from your goals? Without dedicated support, encouragement, motivation and accountability – whether from a friend or unbiased third party – you’re setting yourself up to fail.
Here’s what to do instead: I don’t care whether it’s in person, over the phone, via text or a simple DM – you need to have the conversation.
First, choose someone who will support you. Explain to them what you’re working on, why it’s important to you, and how they can proactively help.
Next, choose someone who might derail you from your efforts. Explain to them that you still love them & want to hang out with them, but there might be activities you’ll be bowing out of.
If you’re ready to rock your wellness with certified, positive, 1:1 support, learn how we can work together by setting up a free Wellness Breakthrough Session here.
Whether it’s an accountabili-buddy or a wellness professional, get the support, encouragement, motivation and accountability you need to show up for your health & wellbeing confidently & consistently.
WHAT’S YOUR FIRST STEP?
Now that you know the mistakes, which one clicks with you most? Does one make you a little more uncomfortable than another because it’s a mistake you know you’re actually making? THAT’S A GOOD THING! Get real with yourself and choose how you’ll start.
from health stress to wellness success
Join the 4-part wellness mindset series, From Health Stress to Wellness Success to learn the critical mindset shifts required across 4 areas to finally show up confidently & consistently for your Integrative Wellness Routine – without the guilt & stress.
Wanna binge on the blog?
Never miss a post by signing up for alerts here or simply hop on over to the blog here.
Who’s Katie Hardy?
Katie Hardy is the owner of the mindset-based wellness practice WholeHardy Health, LLC, and founder of the Wellness By Design and Eating Habits Masterytransformation programs. Certified by Duke Health in Integrative Wellness, Hardy teaches women how to show up for their health & wellbeing confidently & consistently so they can thrive in a healthy balanced life by their design – without the stress & guilt. Contact Katie here.
Choose your habit. Give it 31 days. Get the support. And win with the august wellness challenge!
Have you ever told yourself you were going to start doing more or less of something for your health? Maybe it was exercising more, eating sugar less, drinking water more, staying up late less. Maybe you told a few others as well. If you were able to stick your committment, bravo! It’s not easy. If you had some trouble, you’ve come to the right place. The August Wellness Challenge was created for YOU.
When it comes to choosing a healthy habit to stick, or a bad habit to kick, not only do you need accountability but you also need support. And that’s exactly what you’ll get with the 31-Day August Wellness Challenge!
Summer’s ending soon! Use the 31 days in August to clean up your summer habits by joining the August Wellness Challenge! Get the support & accountability you need to stay motivated.
Here’s the best news:
You don’t have to do anything you don’t want to do! You’re not going to be told to give up gluten, sugar, alcohol. You’re not going to be told you must meditate every day or workout 7 days a week during the challenge. Nope! This challenge is different. With the August Wellness Challenge, YOU decide what you want to do or to not do. Here’s how:
Join the private Challenge Group HERE to participate
Choose 1 healthy habit to rock for 31 days
Consider habits in Nutrition, Fitness, Mindfulness, Personal Growth, Relationships, etc.
Track your progress with the August Habit Tracker posted in the Challenge Group
Post your Accountability Card in the Challenge Group using the screenshot provided in the Group
Watch the free, live August Wellness Challenge coaching sessions each week in the Group!
Post your updates & encouragement to others, and be entered to win a $25 Amazon Gift Card!
All to kickstart your wellness practice so you can feel confident, energized and focused this fall & beyond!
The August Wellness Challenge starts Thursday 8/1 and ends Saturday 8/31. But you can start early, join late, or keep going with your new habit longer!
There is no crash diet, detox or restrictive meal plan involved. Just proven methods to help you pinpoint where you need tweak your habits in order to get the clean & fit results you want.
Join us to learn more about your actions! PLUS learn how you can literally change your mind to change your health.
Are you ready to look & feel your best when back-to-school arrives?
Then join us in the August Wellness Challenge and get the support, accountability and motivation you need to keep it going!!!
You want this for you. I want this for you. Your friends & family want this for you. So why not now? Let’s do this!
I wholeheartedly believe in you, Coach Hardy
PS: Did you know I offer FREE 30-minute Wellness Coaching Sessions? Yep! No strings attached. We dig into what you want for your health, why it’s important to you why you don’t have it and exactly how to get it. You leave the call with 2 clear action steps to get started right away! Schedule your free session HERE!
Katie Hardy is a Duke Certified Integrative Health & Wellness Coach, Functional Nutrition Guide, wife, and mommy. As the owner of WholeHardy Health, LLC and founder of the Wired for Wellness transformation program, Hardy helps women reach their health goals in a fun & maintainable way – with a positive mindset & without feeling deprived or hangry. Sign up for a free 30-minute Wellness Breakthrough Call here.
The support, encouragement and accountability you need to KEEP GOING and finally crush your health goals.
Your grocery haul’s on lock 🛒 Kitchen looks like a nutritionist lives there 👩🏻🍳 Workouts mapped out for the week 💪🏻 Headspace app downloaded 📲 Future looks bright! 😎 But then…
Someone brings 🍩 to the office …
Or hubs makes 🍕 (again) …
Or you need to ✈️ for work …
Or you get 😷
Life’s curveballs will always be thrown at you. Guaranteed. The question is not only how do you overcome these fast pitches ⚾️ but also how do you not let it dissolve your momentum?Your 12-Week mindset transforming, wellness support system is right here —>bit.ly/wiredforwellness🦋
WholeHardy Health, LLC presents: WIRED for WELLNESS
A 12-Week, Whole-Person Wellness Solution for your Health-Life Balance.
Burst through your personal mind blocks holding you back from achieving the health goals you’ve been after for so long.
End your frustrating battle of never having enough time, energy or motivation to stick to your health plans.
Shift your mindset to consistently choose THRIVE over deprive so you can show up for yourself wired to react to life’s curveballs with healthy choices that align with your goals every day.
How you grow through this program:
You complete the proprietary Duke Personal Health Assessment
You choose among a selection of 10 dimensions of wellness for your transformation. Your initial focus may evolve over the 12 weeks.
You’re guided through four 3-week quadrants progressing from discovery, to action, to breakthrough, then maintenance.
You receive session recaps + weekly action steps + additional resources based on your goals.
You benefit from 2-3 accountability check-ins each week to be reminded of & supported in your goals.
Imagine where you could be physically & mentally, inside & out 12 weeks from today …
>>> Start your fully supported wellness journey right here right now! <<<
The 12-Week Wired for Wellness transformation program takes you through four life-changing 3-week phases:
DISCOVER:Uncover your unique habits & mind blocks holding you back from achieving your health goals.
TAKE ACTION: Determine your focus area & clear wellness goal. Experiment with weekly action steps. Learn what works & does not work for your unique personality, lifestyle, schedule, goals, values, etc.
BREAKTHROUGH: Hit that peak, realization moment where you know what works for you & why it works for you. You’ve reached the epicenter of knowing exactly what it takes to get you where you want to be, and you have the confidence & motivation to keep moving towards it.
THRIVE: Your efforts become your new normal and no longer feel like effort. You’re self-motivated to continue your forward momentum and even create new life-changing goals.
Want social proof?
Read real success stories from real clients right here. Many women have lost those first 10 lbs and are able to quickly squash limiting thoughts, and quickly bounce back from a setback.
Watch these 5 (+bonus) value-packedSane Snacker Workshops as a starting point where you’ll learn how to first focus on WHY you’re eating before you can even begin to question WHAT you’re eating:
***These videos will be taken down from the Facebook Page on Tuesday, July 23 at 10PM CT. Take advantage of these incredible valuable Wellness Workshops!***
If you’ve ever considered working with an expert coach and leader in the health & wellness field on your specific goals, challenges, lifestyles and solutions – now is the time.
Got questions?
Shoot me an email at hello@wholehardy.com or set up a time to talk through your goals, roadblocks and action plan right here.
Those dreams don’t have to be dreams. They can be real!
Katie Hardy
Katie Hardy is a Duke Certified Integrative Health & Wellness Coach, Functional Nutrition Guide, wife, and mommy. As the owner of WholeHardy Health, LLC and founder of the Wired for Wellness transformation program, Hardy helps women reach their health goals in a fun & maintainable way – with a positive mindset & without feeling deprived or hangry. Sign up for a free 30-minute Wellness Breakthrough Call here.
Thinking about postponing your clean eating efforts until September or even January? Think again. Here’s how you can enjoy summer’s treats while still slimming down & having fun!
July 4th has come & gone, leaving you feeling grateful for your time with family & friends, but also a tad bloated and ready to clean up your eating habits. Sound about right?
But how can you stick to your health goals this summer AND avoid summer dieting? Easy peasy, lemon squeezey – by focusing on WHYyou’re eating instead of obsessing over WHATyou’re eating. And you’re gonna do that by learning 5 snacking habits that are sabotaging your slim down efforts.
Below is a high-level breakdown for you to read. But to see & feel REAL BENEFITS in transforming your health by transforming your snack habits, you need to listen to the education, watch the live workshops, and TAKE ACTION in making your appropriate changes!
Do this by joining the free 5-Day Summer Snack Survivor Challenge starting July 15 to listen to the daily workshop lessons & get the quick-hit actionable homework each night. So pause your reading right now, sign up here, then scroll down for the top-line transformational tips.
Sign up for the free challenge here or simply join this free wellness hub to watch all the live lessons! Start transforming your eating habits July 15!
5 Snack Habits Sabotaging Your Slim Down
Before Dinner
WHEN YOU DO IT:
It can feel relaxing to have a glass of wine or 2 & maybe some cheese & crackers before dinner. Maybe you’re hungry. Maybe you could wait. But oftentimes, you end up eating a second, unintended meal.
WHY YOU DO IT:
Habit. Waiting around for the real meal to be ready. Filling the void. In urgency mentality.Stressed. Anxious. Convincing yourself that you need food immediately.
HOW TO MANAGE IT: Step 1:Decide whether you feel that these sneaky bites happen often enough that they’re holding you back from your personal, ultimate vision of health.
Step 2:If so, make a decision to simply NOT do it. Don’t make it restrictive. Keep it fun & positive. Remind yourself that these bites are simply extra & unnecessary.
Step 3: Fill the void with something else. FaceTime a friend. Drink infused water. Chew gum. Remind yourself that you’ll enjoy the meal so much more intentionally & thoroughly if you simply wait to sit down for it.
Those pre-dinner bites. While yummy, they can really add up. Create your ultimate snacking game plan by signing up for the free 5-Day Summer Snack Challenge here!
After Dinner
WHEN YOU DO IT:
Dinner is done. You’ve been nourished. (Sometimes even more than you needed.) But there are those few hours before you go to bed. Does couch time always have to equal snack time?
WHY YOU DO IT:
Habit. You’re used to it. It’s become a thing. Your brain has become comfortable with it. You don’t know what else to do!
HOW TO MANAGE IT: Step 1: Decide first if you’re genuinely hungry, or if you’ve had enough food & have trained your brain to think it’s always hungry at this time.
Step 2: If you’re genuinely hungry, add more healthy fat to your dinner. Olives, avocado, healthy oils, nuts will keep you full. Drink more water too!
Step 3: Try to phase out of a nightly snacking routine by cutting down by 1 day each week. Acknowledge how you feel the next morning. Nbd?
Bonus Step 4: The few nights you do intentionally choose to snack, make it as healthy as possible. Nuts, homemade chia seed pudding, 1/4 cup no sugar added trail mix. But be sure the rank your hunger and determine whether that snack is truly necessary.
Join the free HAPPIFY Your Health wellness hub to hear how other women just like you cope with their late-night munchies.
At a Party or Event
WHEN YOU DO IT:
Even if you already ate prior to the event, or even if the food isn’t that great, you still seem to gobble up hors d’oeuvres & appetizers. You also may tend to “save up calories” before an event so you can go to town on apps there.
WHY YOU DO IT:
It’s habit. You’re anxious. Everybody else seems to be doing it. You think it’s expected. You want to try fun foods. You need something to do with our hands. Or you’re truly are hungry and eat all the things available to you in the moment.
HOW TO MANAGE IT: Step 1: Map out your parties for each month. Are some more social than others?
Step 2: In your planner, circle at which events you will be eating, and X out at which ones you will not be eating.
Step 3: For the eating parties, write down your protocol. How much? Only certain foods? For the non-eating parties, how will you hold yourself accountable? Will you give yourself a prize for sticking to it?
Oftentimes when we’re out celebrating, we just eat to eat! We’re anxious, need something to do with our hands, etc. Create your own healthy snacking party blueprint here.
Weekends
WHEN YOU DO IT:
You’re off your normal schedule & routine. Sleeping in. At home longer. More fun plans!
WHY YOU DO IT:
You don’t have a set schedule so you’re just eating when you get a moment, or when you’re bored, or every time you come home, or every time you walk in the kitchen.
HOW TO MANAGE IT: Step 1: Begin with the beginning in mind. Note the time you first eat. Is it later than usual? More than usual?
Step 2: From there, count ahead 4 to 6 hours. That’s the next time you should be ready to eat depending on the size & quality of your first meal.
Step 3: If you feel like you want to eat 2 hours later, remind yourself what time you last ate, and challenge yourself to determine if you’re truly hungry or you’re just bored/eating out of habit.
This way, you don’t have to create a set meal plan to follow on the weekend.
Looking to control your weekend eating habits so you don’t ruin the healthy week you just had? Us too. Get your very own Weekend Snack Plan starting July 15 by joining this free wellness hub for daily guidance & support here!
Travel
WHEN YOU DO IT: When you’re away from home. Traveling with family, friends, solo or work.
WHY YOU DO IT: You want to have fun! You don’t want rules. You want to try new foods. YOLO!
HOW TO MANAGE IT: Step 1:It’s up to you to decide before your trip what type of trip you want to have. No regrets? Keep it clean for energy? 50/50?
Step 2:Whichever you decide, before your trip write down what your choice means to you. If you say 50/50 or 80/20, what exactly does that look like? What indulgences are you looking forward to? How much do you want to drink every night in order to thoroughly enjoy the next day?
Step 3: When you’re home from your trip, bust out that journal. Write down all of your favorite memories from your trip. Fave restaurants, meals, morning activities. Get out all the goodness.
Then, decide whether you’d change anything about your eating habits for your next trip. Would it change your time there? Would it change who you were on that trip and who you are now?
Reading is one thing. Listening, watching and actually taking action is quite another. Watch the free workshops, listen to the guidance and TAKE ACTION by joining the Summer Snack Survivor Challenge here! We kick off July 15!
Do any of these mindless snacking habits click with you?
Reading this action plan is one thing. Listening, watching and actually taking action is quite another.Watch the free workshops, listen to the guidance and TAKE ACTION by joining the Summer Snack Survivor Challenge! Sign up via email here or Facebook Community here. Here’s a quick rundown of the 5-day Challenge:
5 Days of Transformational Wellness Education & Support
Specific Tactics to Overcome the Snacking Habits Sabotaging Your Slim Down Efforts
Daily Live Workshops (plus access to replays) starting Monday, July 15 through Friday, July 19
Action-Taking Homework each day to get your results immediately
BONUS: Engage & comment during the live workshops and/or replays to win bonuses, such as a FREE 45-minute Breakthrough Session with me!
It’s free. It’s effective. It’s supportive. It’s life change. What have you got to lose?
July 4 is comin’ in HOT! Follow these 3 steps to get back to your healthy yet balanced eating habits for the rest of the summer.
Last week, we dug into the 4 Top Tips to PREP for a Healthy-ish July 4. This week, we’re getting into how to reboot your eating habits AFTER all the fun is done.
Thinkin’ bout starting another “fat melting diet” after the July 4 fun? Read this first.
The key to cleaning up your food choices after a holiday is getting your MIND right first!
Otherwise, you either won’t stick to your new meal plan longer than 4 days, or you’ll fall right back to where you started after a few weeks – months if you’re lucky.
If you missed the article on Prepping for a Healthy-ish July 4th, tap here.
So before stepping one foot into your grocery store of choice for your healthiest post-holiday meal prep ever, follow this 3-Step Action Plan to Get Back on Track after July 4th:
1. ASSESS
As in evaluate or analyze… not the plural of… you know 😉
Looking back over your holiday weekend (was it Wednesday through Sunday?) what hit you the hardest?
Was it food? A certain type of food? Too much food?
Was it the booze? A certain type of booze? Too much booze?
Only you know which foods, drinks, and the quantity of both impact your body, mind and spirit the most. So it’s up to YOU do conduct the evaluation.
Grab a notebook, journal, planner or your phone and list out (1) All the gunk you think made you feel the worst; and (2) exactly how they made you FEEL.
That fourth Summer Shandy? – What was your reaction? Was it an immediate reaction (red face) or delayed (indigestion, headache)?
– What version of yourself were you while drinking? How about the next day?
That huge slice of the frosted cookie cake? – How did you feel after? Was the portion too large? Would a smaller serving have done the trick?
Eating burgers & hotdogs three days in a row?
– Feeling fatigued? To what extent?
– What fun activities did you pass on that night or the next day that you normally would have participated in?
Join the Post-July 4 Summer Snack Survivor Challenge to gain quick wins on healthy food choices for the rest of the summer – no matter what BBQ comes your way. Get the deatshere!
2. ADJUST
You assessed what set you back, now choose your adjustment with personalized intention.
It’s a fresh new week, and you’re totally in control. You’re always in the driver’s seat!
Looking backon your assessment, keep that notebook handy and answer these questions:
Which foods &/or drinks impacted you the most?
What reaction were you most frustrated with – physical or mental?
Stemming from the assessment: which foods and/or drinks do you want to cut back on or avoid completely? Why? For how long?
Only you know what version of you is thriving as your most vibrant self.
Reviewing your notes on how each food or drink impacted you, let’s say the booze had the worst affects.
Perhaps you felt most heat from all the alcohol you had – both physically (bloated, indigestion) and mentally (tired, brain fog, depressed).
It’s now up to YOU to play with your adjustments. Maybe 5 days off booze does it for you, or maybe you need two weeks to feel like YOU again.
Grab that notebook again and write down your adjustment plan:
List the foods &/or drinks you’ll cut down on or avoid
Determine how long you’ll be cutting down on these items
Jot down any challenges to this “timeout” and how you’ll overcome them
Confirm how you’ll track your omitting of these foods/drinks PLUS how you’ll hold yourself accountable
Need to hit pause on booze? Easy peasy! There are plenty of super-fun mocktail recipes to whip up instead. Get motivation & support in the Free 5-Day Summer Snack Survivor Challenge kicking off 7/15! Get the deats here!
3. Activate
What if you have trouble following your plan on your own?
Need a little extra expert help, support and accountability? You got it!
Sign up for the FREE5-Day Summer Snack Survivor Challenge!
Identify & uncover the snacking habits sabotaging your slim down efforts.
5 days of live workshops. A lifetime of transformed eating habits.
PS: Wanna get the goods via Facebook instead of emails? I get it!
Join the free HAPPIFY Your Health Facebook tribe where all of the live trainings will be hosted! Tap here to get in!
Katie Hardy is a Duke Certified Professional Integrative Health & Wellness Coach, Functional Nutrition Guide, wife, and mommy. As the owner of WholeHardy Health, LLC and founder of the Manage Mindless Eating Method, Hardy helps women reach their health goals in a sustainable way – with a positive mindset & without feeling deprived or hangry. Sign up for a free 30-minute Health & Wellness Breakthrough Call here.
