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015: In this episode we talk about something that is probably sabotaging your success *right now*. This is something you can't afford to not address! And TW: I talk about disordered eating in this episode. You're going to learn about: - cognitive distortions - how I was the queen of all or nothing thinking in college - my struggle with disordered eating + exercise behaviors - what a Conrad's burrito is - how exactly you need to modify your goals - how to practice the opposite of all or nothing thinking - self trust Don't forget to subscribe, rate, and review the show! I'm just a small online business owner in Michigan trying to get good information in the ears of people who need it so any support means the world to me! CONTACT ME! LET'S BE FRIENDS! Follow my Instagram: instagram.com/deerbrainandbody e-mail: [email protected]

014: In this episode we are talking about a big struggle for a lot of us and that is staying "on track" on vacation and when you get back home. Spoiler alert: it doesn't involve hitting the hotel gym or finding the healthiest menu item! It's much more fun and mindset-y than that. We discuss: -scarcity mindset -how to have fun without feeling like a pile of garbage -micro actions you can take on vacation to feel good -what "on track" or "healthy" means to you

008: You read that right, I am going to be walking you through 5 simple steps to creating an exercise habit that actually sticks. I am not pulling your leg, we are going to break down the anatomy of a habit and only the most practical tips you need to finally consistently show up for weekly movement goals. Use code "GROW10" at check-out for $10 off my 24-week home workout program, Burn & Sculpt Bundle right here: https://sowl.co/ohwFW Follow me on Instagram for more free content: instagram.com/deerbopfit Contact me at [email protected] 00:15 why I missed an episode last week 00:29 what exactly burn & sculpt bundle is 00:56 what makes burn & sculpt bundle truly unique 01:27 how burn & sculpt bundle is "excuse-proof" 02:58 the best part of burn & sculpt bundle 03:30 a secret code just for my podcast listeners! 04:07 the anatomy of a habit 05:18 using the anatomy of a habit to change your bad habits 06:30 how i kicked my emotional eating habit 07:18 an additional element to the anatomy of a habit 07:45 my "why" and how that motivates me to workout 08:54 how to get the most out of your "why" 09:57 step 1 10:32 don't limit your definition of exercise 11:09 step 2 11:15 i recommend starting with 10 min sessions in the beginning 11:31 why 10 minute sessions are necessary 11:40 everything in the early stages should promote you actually showing up 12:13 you don't need to rush creating a habit if you want it for life 12:40 only have 2 successful weeks should you increase the length of your sessions 13:24 step 3 13:59 step 4 14:09 going the extra step for social support 14:25 make sure people you live with know your plans ahead of time 14:29 ask your partner to watch the kids at the designated time 14:58 step 5 15:09 exactly how i built my daily 10-min meditation habit 15:58 the anatomy of your new exercise habit 16:12 using your "why" 16:39 a bonus tip for building a new habit 17:21 recap

007: Welcome to the first Brain Bite! A brain bite is a short episode that touches on matters of the brain AKA mindset, mental health, thought patterns, and everything in between. I hope you find that you love topics of the mind as much as I do because there's literally endless possibilities for improving our lives when we look closely at how the brain works! Connect with me on instagram: instagram.com/deerbrainandbody If you listened please screenshot that you're listening, upload it to your IG story, and tag me! 0:09 why I haven't posted an episode recently 1:10 "I don't have to be in the mood to do something, to do that thing." 2:07 "Being 'in the mood' is not a prerequisite for action" 2:29 how I implemented this in my own life 3:16 your thoughts aren't always right or meaningful 3:52 your thoughts have a life of their own 4:01 which thoughts are the "real you" 4:35 "just because you think something doesn't mean you have to believe it or take it as a directive" 4:59 motivation comes after action, not vice versa 5:29 get comfortable doing things when you're not in the mood

006: I don't want 2021 to be a stagnant year for my progress so I'm coming at it in a way I never have. I'm using research and mindset shifts to set myself up for success this time. In years past I just brushed off these ideas because it sounded so cheesy and honestly I just didn't want to take the extra effort to do it even though it was such a minimal amount of effort for a potentially massive reward. But I have big goals and I am INTENT on reaching them or getting super close and I know you are too so press play and absorb the best information you'll hear this year on goal setting. 1:05 all the shows i've been watching lately 2:25 the story of my ski accident 5:00 the mental health fall out of my accident 11:46 increasing your success by 3x 12:38 increasing your success by an addition 33% 13:15 how to ask someone to be your accountability buddy 14:00 becoming your own accountability buddy 16:16 process-oriented goal setting explained 16:50 why product-oriented goal setting is so unreliable 19:48 how to come back from setbacks in an empowering way 21:00 enjoying the journey, not just the result 21:20 summary of episode main points Contact: instagram.com/deerbrainandbody [email protected] APPLY for Fit Mind Fit Body Collective, my 8-week online group program for women who want to finally take control of the fitness + mental health in an empowering, sustainable way: https://ghadeernasser.typeform.com/to/pjDo4M