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In this episode, Natalie discusses strategies for managing Hashimoto's, hypothyroidism, and PCOS during the holidays. She emphasizes the importance of understanding one's condition and its impact on holiday experiences. Natalie shares insights from her healing journey and offers advice on setting intentions and defining success for the holidays. The focus is on prioritizing health and wellbeing amidst the holiday bustle. Natalie also talks about planning and setting boundaries to manage stress and energy levels effectively. She concludes by highlighting the value of support systems and communication in navigating the challenges of invisible illnesses during festive times. Learn more about me and my coaching offers: www.updogwellnessandfitness.com Follow on IG: @NatalieBrookeGuevara

Todays episode is a special interview with Karin Nordin of Body Brain Alliance. We're chatting mindset, strategy and support when it comes to implementing change with Hashimoto's. Motivation, inspiration and drive can be a challenge when you're dealing with a chronic invisible illness. Today we're sharing real, evidence based strategy to help you stick with your goals and achieve them. Learn more about Karin and Body Brain Alliance at: www.bodybrainalliance.com Follow her on IG @kardinnordinphd Body Brain Alliance @bodybrainalliance Learn more about The Hashimoto's Roadmap 2.0! https://www.updogwellnessandfitness.com/hashimotosroadmap Follow me on IG @nataliebrookeguevara

Today I am opening up and sharing a vulnerable episode. I'm breaking down areas where I struggle. I went back and forth as to whether or not this would be valuable, and I'd love to hear from you if it was! Learn more about me and my coaching opportunities at www.updogwellnessnessandfitness.com Follow me on IG @NatalieBrookeGuevara

In this episode, I'll share some personal stories and insights from my own journey towards body confidence. We'll also explore three game-changing strategies that have transformed the way I view and feel about my body. Personal Stories: The Rocky Start My journey towards body confidence began with a challenging period in my life. Becoming a mother at a young age and being in an unhealthy relationship triggered negative thoughts about my body. These experiences led to disordered eating habits and an unhealthy obsession with exercise. Seeking Help and Healing Recognizing the need for help was a turning point in my journey. I sought therapy and guidance from coaches to address my mindset and body image. It's crucial to understand that healing is a gradual process that takes time and effort. Strategy 1: Styling the Body One of the pivotal strategies that improved my body confidence was finding inspiration from mid-sized fashion influencers on Instagram. These individuals had bodies more similar to mine and taught me how to style myself in ways that made me feel comfortable and confident. Strategy 2: Embracing Comfort Comfort plays a vital role in feeling confident in your body. I pay close attention to how my body feels during different hormonal phases and choose clothing that aligns with my comfort. Establishing a morning routine, even a simple one like makeup application, can significantly impact self-esteem. Strategy 3: Strength Training Strength training isn't just about physical strength; it's about mental and emotional strength too. Challenging my body with weightlifting and resistance exercises has improved my physical well-being and bolstered my self-confidence. If you're new to strength training, don't worry; you can start with shorter workouts and gradually progress. The Power of Feeling Good Feeling good in your body can lead to positive changes in your health behaviors. It's important to understand that you don't have to love your body all the time; body neutrality is a valid and empowering state. Focus on feeling good, as it can act as a catalyst for change. Body Autonomy and Final Thoughts Your body, your choices – it's crucial to have the autonomy to make decisions about your body based on your desires and goals. There's no one-size-fits-all approach to body confidence, and open and honest conversations about it are essential. Your journey is unique and beautiful in its own way. Mentioned in the show: Episode 156, Training Strong Women Learn more about me an coaching opportunities: www.updogwellnessandfitness.com Follow me on IG: NatalieBrookeGuevara Free Facebook Community

In this podcast episode, I share my personal insights and experiences related to making positive changes in various aspects of life, including health, nutrition, and fitness. I emphasize the importance of approaching these changes in a sustainable and manageable way, rather than falling into the trap of all-or-nothing thinking. I discuss my approach to setting goals and why I advocate for breaking them down into 90-day intervals, highlighting the benefits of reflection and adjustment during this process. I address the common mistake of not allowing oneself to reflect on what's working and what's not, which often leads to an all-or-nothing mindset prevalent in diet culture and the wellness industry. I then delve into a 30-day challenge I've undertaken to give myself direction and focus. This challenge involves dedicating 15 minutes per day to a continuing education course, with the rule that missing a day means starting over. I explain how this challenge, despite its simplicity, has taught me valuable lessons about consistency, commitment, and the importance of not falling into the trap of an all-or-nothing mindset. Throughout the episode, I stress the idea that failure should be viewed as feedback rather than a reflection of one's identity. I share personal anecdotes and encourage listeners to adopt a more balanced and sustainable approach to self-improvement. The episode offers insights and lessons that can be applied not only to health and fitness but also to various aspects of life, making it a valuable resource for anyone looking to create positive change with a more compassionate and adaptable mindset. Learn more about me and coaching opportunities: www.udogwellnessandfitness.com Follow me on IG: @nataliebrookeguevara

In this weeks episode I'm sharing some common mistakes made when choosing supplements to support your Hashimoto's and hypothyroidism. What to look for, when to supplement, and my own protocol. Learn more about Natalie and coaching opportunities: www.updogwellnessandfitness.com Follow me on IG: NatalieBrookeGuevara

This week is a powerhouse of an episode. Listen into a coaching session help in our free community: The Hashimoto's Lifestyle Roadmap We talk about consistency, compassion, accountability and how to get unstuck. Tune in a let me know what you think! As always, reach out on IG @nataliebrookeguevara Learn more about me and coaching opportunities: www.updogwellnessandfitness.com

Today, I'm joined by Kate, Supercoach for coaches the founder of Operation Tigger, a program designed to help people tackle the emotional and physiological impact of seasonal changes. Whether it's the winter blues or the fluctuating eating habits tied to seasonal changes, Kate shares powerful insights and real-life stories that will hit home for anyone who's ever found themselves in a seasonal slump. Kate Solovieva is a life coach with over ten years of experience, having worked with 1,000+ clients and having mentored 200+ coaches. Her academic background includes undergraduate and graduate psychology degrees, focusing on health and stress management, as well as post-graduate degrees in trauma and cognitive behavioral therapy. She is also a writer, and a mom. Understanding how seasonal changes impact your mood, behavior, and overall health. The importance of separating what is within your control from what is not. The power of community: How Operation Tigger is like a much-needed friend during tough times. Learn how to embrace the cyclical nature of your well-being rather than expecting linearity. Meet Kate and learn about the origins of Operation Tigger. Discussion on the hidden patterns and behavioral changes associated with different seasons. Practical advice on how to exert control over your surroundings during challenging times. How Kate's own life has been transformed by creating and facilitating the program. If you're a health coach or a wellness professional, you won't want to miss the part where Kate discusses her mentorship for professionals in the field. Kate's must-read newsletter and how to sign up. Operation Tigger Kate's Instagram Letters to Friends I hope you enjoy today's episode as much as I did recording it. If you're someone navigating through Hashimoto's, hypothyroidism, or any form of seasonal flux, this conversation could be a game-changer for you. As always, thank you for tuning in! Learn more about Natalie and coaching opportunities: www.updogwellnessandfitness.com Follow me on IG: @NatalieBrookeGuevara

In this podcast episode, host Natalie Guevara delves into the battle between consistency and perfectionism, a struggle many of us face, especially when dealing with health issues like Hashimoto's or PCOS. Natalie emphasizes that perfectionism often holds us back from making progress, as it sets impossibly high standards. Our brains tend to operate in all-or-nothing modes, making it challenging to embrace gradual change. Natalie likens stepping out of your comfort zone to reaching out of a window, where small steps are crucial. She stresses that change happens in the gray area between perfection and giving up, and that it's essential to acknowledge and trust our ability to keep promises to ourselves. Rather than seeking perfection, Natalie encourages listeners to celebrate small victories and focus on progress, even when conditions are less than ideal. She reminds us that our lifestyles are both the problem and the solution, and that conditions like Hashimoto's and PCOS don't negate the power of lifestyle changes. Ultimately, Natalie's message is clear: let go of perfectionism, embrace consistency, and watch how it transforms your life. Progress, not perfection, is the key to personal growth and success. Learn more about Natalie, her coaching opportunities and The Hashimoto's Lifestyle Roadmap HERE Follow along on Instagram @NatalieBrookeGuevara Join the free Hashimoto's and PCOS Lifestyle Roadmap community Share this podcast with anyone who would find it helpful. 3 see you next week!

I am SO stoked to be sharing this episode with you all today! Todays episode is an interview with Mark of the Badass Lifters Podcast. Mark is an weight-neutral online strength coach. Instead of focusing on weight loss or training to change your body, Mark focuses only on making you a strong confident lifter and helping you enjoy the lifting experience. Follow him on IG @training.strong.women Learn more about his programs and offerings here. Let us know what you think! Follow me on IG @nataliebrookeguevara Learn more about me: www.updogwellnessandfitness.com Join the free Facebook community

Today, we're diving into a topic that's close to my heart and, I'm sure, to many of yours too. If you're on the journey to heal from Hashimoto's and PCOS, you know it's not just about what's on your plate. It's about something deeper, something that fuels your fire to keep going, even when the path gets tough. So, grab your favorite latte, get cozy, and let's explore this together. Episode Breakdown: Beyond Diets and Magic Pills: It's a well-known fact that true healing extends beyond mere diet plans and pills. Healing from Hashimoto's and PCOS requires a holistic approach that encompasses not just the physical, but the emotional and mental aspects too. And that's where our star player comes in: motivation. The Dance with Motivation: Let's be real, my friends. Motivation isn't a constant companion; it's more like a dance partner that joins you on some songs and takes a break on others. When you're on this healing journey, you're in it for the long haul. Some days are a breeze, and some are like climbing mountains, both literally and figuratively. Tales from Acadia National Park: Picture this: Acadia National Park, breathtaking views, and challenging hikes. As much as I adore nature and hiking, there were moments when those metal ladders and dizzying heights tested my limits. It struck me how this mirrors our journey of healing—facing fears, overcoming obstacles, and pushing boundaries. Conquering Fears, Conquering Challenges: Those ladders and rungs were my mountain to climb. Just like you're facing Hashimoto's and PCOS head-on. Growth doesn't happen in comfort zones, my friend. It's those heart-pounding moments that shape us into the resilient beings we're meant to be. Journey of Persistence and Motivation: Reaching the summit wasn't easy, just like your path to healing. Persistence and unwavering motivation were my allies. It's like when you wake up and choose to nurture that fire within you, even on the days when it feels like a tiny spark. Crafting Lasting Motivation: Ah, here's the golden nugget. How do you keep that motivation burning bright, even when life throws curveballs? It's about finding your "why." Delve deep into the reasons you want to heal, envision the life you're carving out, and hold onto that vision like a lifeline when motivation takes a backseat. Conclusion: Healing isn't linear, and it's definitely not just about diets and medications. It's a journey that tests your mettle, much like those challenging hikes. Embrace the discomfort, stare down your fears, and let your motivation lead the way. Remember, you're not alone; I'm right here, cheering you on as you navigate this path towards renewed energy, vibrant health, and inner strength.

Today I am sharing the replay from my Masterclass back in May of this year. I hope you enjoy learning more about Hashimoto's and how it's impacting YOUR life. Join the waitlist for the next round of The Hashimoto's Lifestyle Roadmap Learn more about me and my coaching opportunities: www.updogwellnessandfitness.com Follow me on IG: @NatalieBrookeGuevara