Haute' Mama
Accountibilty Coach
# 143 Segulls & Queens
Have you seen a seagull eat? Have you seen a queen eat? Is it what you eat a problem or is how you eat? Seagulls and Queens might hit home and even make you smile. How do you eat? Is it intentional or a frenzy? Are you a seagull or a queen? Don’t know what the difference between these, click the link below.
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# 142 What If?
Do you find yourself worrying about the past, future, and present. The” what ifs’”. How much time do you spend worrying about “what ifs’? Take a minute and see if you have caught yourself saying: What if I had made a different choice? What if I run out of money when I retire? What if, what if!
When was the last time you said What if?” Does “What if” leave you feeling regrets, fear the future or do the “what ifs” leave you excited and curious about the future? How much time do you spend in past what ifs?” What if this episode can change the way you think about past and future “what ifs” Click the link below to hear more about the impact of “what ifs.”
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# 141 Daily Wins
Do you like to win? Most of us love winning. We like to win bets, contest, sporting events. We even love it if we aren’t participating but our team or guy wins. It feels fantastic. How often do you feel like a winner? Do you feel like a winner every day? How many times are you crossing the winners finish line? Everyday should consist of three daily wins. A physical, mental, and spiritual. That’s right everyday needs three wins for sure.
Daily wins build momentum without a lot of stress. Momentum and consistency create the changes that you want. Remember that big goals are achieved through small wins. The three daily wins are physical, mental, and spiritual. Click the link below to hear the entire podcast.
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# 140 Thoughts vs. Facts
What is a fact? What is a thought? Do you know the difference when it comes to your lifestyle change? The line gets blurry between facts and thoughts. We would even argue that our thoughts are facts. I have no will power. Fact or thought? The scale is up 1.2 pounds. Thought or fact?
Thoughts are our interpretations, meanings we assign to the fact. Thoughts are used for predictions; they are laced with judgment. Thoughts lead us to use phrases like: I have no will power. This weight gain has ruined everything. I’m too old to change. I always fail. Are any of these facts or thoughts? It can sometimes be hard to separate the two. This podcast will help you separate thoughts from facts. How much of your mindset is fact? How much is thoughts? Click the link below to hear entire podcast.
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# 139 Absolutes & Non-negotiables
What does nonnegotiable, absolute mean to you? When I say absolutes, nonnegotiable the first thing that comes to mind. Is it ridged, firm, punishment, secure, routine, safety, comfort, or boundaries. You are a haute mama over 50 going through a lifestyle change is this going to be seen in a positive light or is it negative.
Absolutes can be handled two ways. Does it have a positive or a negative spin. It often depends on who is using it and how it is used. Women working their way through a lifestyle change can find these empowering. Absolutes, nonnegotiable relieve decision fatigue. They are guardrails, bumpers and consistent. They keep you moving when motivation is a little shaky.
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# 138 Just Do It!
The fear of failure will keep us from doing it. We will spend all the time gathering information and then not do it. Even if you don’t want to admit it the fear of another failed diet attempt it lurks in the back of our mine. Causing us to research and prep for it, only to not follow through. It’s like we set ourselves up for failure without even actually trying. We procrastinate, instead of Just do it. How long has everything been ready to go? What’s the hesitation in just doing it. How long do you research before Just doing it? What happens when you wait too long? Do you abandon it all? Convincing yourself all the while that you tried it, and it didn’t work. How many times have you done this instead of Just doing it? This week we focus on Just do it. Why wait.
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# 137 The Power of One.
How powerful is one. Remember the movie Butterfly Effect from 2004 with Ashton Kutcher. One small change created different outcomes for everyone. Changing there lives with the power of one. There is one degrees between very hot water and boiling. Snow and ice can melt at 33 degrees but the same water will freeze at 32. One number off and you lose the lottery. One second late you lose at the Olympics. The power of one wins the game. You just need one and its powerful. The power of one for your body and health. Not a diet culture. Just one small change. This is a great way to change your lifestyle. Especially if it all seems overwhelming. You have to be patient. Don’t overload yourself with too many changes at the same time. Remember the power of one.
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# 136 K.I.S.S.
K.I.S.S. Keep It Simple Sister! Complicated extreme plans fail, make us tired, irritable, and feeling worse than when we started. Failure after failure until we feel hopeless and doomed to be where we are. But what if you kept it simple, uncomplicated? Would you have more small successes. Victories that move you forward instead of feeling like it can’t be done.
Keep it simple sister kick back and enjoy this new change, savor and appreciate each small change. Treat yourself like a toddler giving praise for each small accomplishment. Choose one small doable change each week. Continue to build on the small step from the week before. Don’t overcomplicate it. Just K.I.S.S.
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# 135 Toolbox
What’s in your toolbox? Have you even thought about that? Do you have a toolbox prepped with the tools you need for a successful lifestyle change? Each person is different; they have different tools.
Let’s talk about all the different tools you need to have in your toolbox for success. Maybe you’ve started your toolbox and you are ready for a new tool, or you haven’t even started to think about a toolbox. As I go through this podcast think about how you are going to stock your toolbox. Not every tip or idea will work for you, don’t feel like a failure if one doesn’t seem to work. Toss it out. Not all tools are useful to everyone. Don’t be afraid to try a new tool it might become your favorite.
Haute’ Mamas we need lots of tools in our toolbox. Not every ones toolbox is going to look the same.
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# 134 Stress Eating
Stress eating is often done without even realizing you are using food to deal with the stress, It’s just an automatic response, an unconscious reflex to stress. You’re not truly stomach growling hungry. Stress eating isn’t the lack of willpower; it’s an unconscious act.
Too much stress overloads your nervous system. Sends it into a flight or fight mode. Trying to protect you. Eating activates the calming response; This is temporary and often leads to additional stress once you’ve realized what and how much you have eaten. Starting a vicious cycle of self-sabotage. Chewing, warmth and fullness give our body false safety signals.
# 133 Toxic Positivity
Have you ever met someone that is so positive that it is sickening? Everything is rainbows and unicorns no matter what? What’s wrong with that? Would it be better to have a gloom and doom? Is it better to see the negative side all the time? What’s realistic and not too overboard either way.
Toxic positivity is the belief that we should stay upbeat, grateful, and optimistic no matter what. You should ignore negative emotions and thoughts, minimize or fixed quickly. Toxic positivity often shows up with well-intended phrase’s. These phrases shut down honest experiences. Some statements that might be toxic positivity are “Just think Positive.” “At least your healthy.” Are these toxic or realistic? This week we talk about toxic positivity do you have it or is it your environment? Take a listen and see Haute’ Mamas view of toxic positivity.
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# 132 Playbook 2026
Are you familiar with a playbook and why it is important? If your into sports you probably are familiar with a playbook. Coaches have playbooks. They are full of strategic plays to win, to get a goal. These plays are choreographed detailed, moves that are practiced over and over. Plays that become automatic and natural. This is done with practice. Check out this weeks podcast where Haute’ Mama helps you write your very own playbook for 2026
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# 131 Do Resolutions Work?
Do New Years Resolutions really work? I’ve set many resolutions in my life, but how many were ever completed. Resolutions begin to wane in just 8 days! 8-20% of resolutions are kept. So why is this? We start out so gung-ho and then 2-3 weeks in and motivation is fading. Life starts happening messing with the resolution. Eventually the resolution is no more. This week we talk about why resolutions don’t work, the most common mistakes when setting a goal or resolution. This episode is the precursor to next week. Making our playbook. This is going to be the year to remember for all my Haute’ Mamas!
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# 130 Happy New Year!
Happy New Year Haute mamas. Are you ready to turn up the heat next year? Earn that title of Haute Mama! Seriously have a safe a happy new year not matter how you celebrate. Stay safe and get ready to open some closed doors and dare to do it.
OK Haute' Mamas you got 2026 in the bag! I know you do.
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# 129 Merry Christmas
Merry Christmas!! Quick short Christmas message below. Enjoy Christmas in whatever style you choose. Merry Christmas from the Ferrenburgs
# 128 The 80/20 Rule
If you’re not familiar with the 80/20 rule I’ll break it down for you. The 80/20 rule means that 80% of the time you are eating nutritional food, moving, sleeping all your healthy habits and lifestyle choices. The other 20% of the time you allow flexibility, treats, extra rest. Enjoy a few pleasures without guilt or shame.
80/20 rule for lifestyle change is powerful. Realizing that you aren’t perfect is the first part. 20% of the time you might be human. But applying this rule creates consistency, reduces guilt and negative mindset. Giving yourself 20% grace erases the failure part of our thinking. Thinking 80/20 helps alleviate stress, encourages more positive behaviors. It is starting to get harder and harder, maybe this 80/20 rule will help you finish out the holidays. Have a Merry Christmas.
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# 127 Mindset
The generic mindset is broad. Every day you think about change, habits, goals, and challenges. Mindset isn’t personality types or genetics its simply your overall attitude and approach. Mindset helps with mental habits, consistency, motivation, and resiliency.
Mindset matters because we believe what the mind tells us. The mind trusts us with the information we are inputting. Once the mind has it in place, its solid, true, and pretty hard to change. Not impossible but your mind is going to resist. A positive, realistic, compassionate mindset can be accomplished. This podcast talks about what mindset is and ideas to how to train your mind
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# 126 Routines
Is there so much going on that your normal routine might be a mess. Making you feel like you are in a whirlwind spinning and spinning. Like Alice in wonderland when she is spiraling down. Reaching out trying to grab anything that seems familiar and safe.
Routines are so important our health. Routines need to be simple, flexible, automatic, doable and create a calmness, comfort and even safe. Take a look at your morning routine. Is it working? Where can you tweak it, add a little remove, or just replace. This week Haute Mama talks about the importance of a routine.
This week Haute Mama talks about the importance of routines and to check in a your own routines.
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# 125 Gratitude & The Great Plate
Gratitude can also be a funny thing by making us feel bad, because we have so much. Guilty for our abundance, Never feel guilty for what you have achieved, financially, emotionally, relationships, mindset, health, family, and friendship. Don’t ever downplay what you have accomplished. Sometimes we feel like we need to diminish what we have or done, you can be proud and grateful without being boastful or bragging. Be proud and grateful.
Don’t forget to be grateful for your body and all that it can do, even if it doesn’t look the way you want it to. Be grateful that you can walk, talk, and have the health that you do. Do you have a full pantry and fridge? A warm place to live? A loving supportive spouse? What about an income, no matter how much. You have so much to be grateful for. Your gratitude isn’t the same as someone else’s. That’s Okay.
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# 124 Might as Well'itus
Might as well’itus is this real? What is it? You’ve never heard of it. Is it contagious? You probably have had it several times. Maybe you realized it or you just thought it was accurate. Thinking or saying, “I had a big bowl of ice-cream so I might as well eat the entire gallon.” You’ve said it but now that you are hearing it does it sound a little cooky? Logically you know that an entire gallon is way worse than a big bowl. When you have “might as well’itus” logic disappears.
Today is your weigh in day. Oops there was a little gain. So, you might as well just eat whatever and start after the holidays. Wrong! That is ridiculous. When the scale is up a little that doesn’t mean it over and all that you have accomplished is gone. This health journey is like a heart monitor. Up and down, peaks and valleys. It’s not a straight line going down all the time. It will go up and down. That’s fine. Almost everything in our life has ups and downs. Happiness, relationships, finances, weight, and mindset. Don’t let Might as well’itus take over. You can stop it dead in its tracks.
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# 123 Lazy Cook
You know you need to cook healthier but the thought of buying the food, prepping the food, eating the food, cleaning up the food, just to do it all again in 3 – 4 hours! Does this blow your mind, give you anxiety? Seem impossible, when there is a drive thru on the way home or get home and call door dash. This podcast will talk about how you can save yourself time and money, plus create healthy, satisfying meals in very little time. This podcast will expand your horizons of the lazy possibilities. You might even have your family asking for these meals again and again. What a compliment going from I can’t bear the thought of cooking to your family cheering you on and asking for more. You got this, I know you do. Don’t forget to message me for more fantastic Lazy Meals.
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# 122 Anchor
Have you ever thought about using an anchor when you’re on dry land, in a store, plane or car? What about using an anchor at a party? I guess that would be fine if you were in a pirate costume. But let me tell you an anchor can be used anywhere, anytime. It always has value.
What’s the function of an anchor? An anchor is supposed to give us comfort in a storm, keep us steady in rough water, creates stability. Carrying around an anchor isn’t realistic, but you can carry an anchor, metaphorically. This podcast talks about the importance of having an anchor, click link to hear more.
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# 121 Trick or Treat
Trick or Treat! Trick yourself to stay away from the treats. A few reminders to help balance out the candy overload. Giant bags of candy everywhere since mid-sept. A few reminders to help get you through.
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# 120 Seasons
How does this time of year make you feel? Is this your favorite time of year? Parties, baking, shopping, decorating, volunteering, plays, travel, and a whole lot more. You’re a regular Holiday-holic. This time of year, is intoxicating for you. Your tank is running on adrenaline. You couldn’t be happier. You wait all year for this. Maybe this is the times of year that’s cold dark and dreary without much to look forward too.
Are you a “holiday-holic” or do you approach this season with dread. Today we are going to talk about how to navigate this last season of 2025.
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# 119 Permission
We having been getting permission since we can remember. We got permission to go to a friend’s house, movies, and go on a date. We needed permission to get down from the table, have dessert or an after-school snack. We had to get permission slips signed for school field trips, assembly’s and even the good ol’ vaccination day. What about giving yourself permission to live a fantastic life.
Permission gives us a good feeling about what we are going to do. We don’t have to sneak around or feel guilty. When we don’t have permission it feels wrong, like sneaking, cheating and deception. Without permission there is guilt, lots of it. Guilt brings on a whole other plethora of feelings and emotions that create action. The action is not always positive or are the thoughts. This weeks topic is all about “Adult” permission. Granting and receiving. Click the link below to listen. Don’t forget to share on Facebook, Instagram or other social media page.
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# 118 Food Snob
Are you a food snob, picky eater or do you just know what you want and need? I sometimes feel like people think I’m both picky and a snob. I’m not picky but yes, I am picky about what I eat. I’m not picky as to I don’t like anything. I like just about everything, with the exception of brussels sprouts, and squash!!
It’s OK to be a snob in some areas. We are all a little snobby whether it’s a certain brand, vacation spot, parts of town, stores and so on. Be a food snob. Eating should be a pleasure. Food should look fantastic, smell amazing, flavorful, satisfying, and foods that fuel your body.
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# 117 Ready! Set! Wait!
How many times in your life have been ready, set, but no “Go” whether its career, lifestyle change, eating habits, movement, or amends. Always good intentions but not much follow through. Why is it that you don’t follow through.
Why is it that you are able to get Ready, Get everything Set and then no action, no go. The big question is why do we get all ready, set up and then don’t follow through? So much time and effort in the ready, set and then nothing? Do you know why you don’t follow through? Honestly, do you know why? Today we are going to talk about why we wait instead of go!
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# 116 Surround Sound
Everyone loves a good surround sound system. We have them in our home, theaters, and our cars. We love the idea of the noise coming from all directions. It makes us feel alive and part of the action that we are watching, or it gets our blood pumping when its music. What about the surround sound that envelopes us, the unwanted surround sound in our life. This has negative impact on our physical and mental health.
Personal Surround Sound has two categories. External and internal surround sound. This podcast will help you learn how to control the volume and even the message. Personal Surround sound can be enjoyable too. We just have to learn how to control the volume. Click the link below to hear more about Surround Sound.
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# 115 What to Wear
Are you stuck on the fashion train!! Can’t get off or on. Are you stuck in the past, or are dressing your age? What the hell is dressing your age? I hear that all the time. You need to dress your age. So, at 50 what are you supposed to wear? What about 60, 70?
Do you dress for your body type? Do you know what it is? Does your closet reflect the best clothes for your shape. Do you just keep clothes because you like them on the hanger, but once they are on its just not right. Maybe this podcast will help you understand why some clothes look great and others make you feel and look frumpy. Just because you like it doesn’t mean it is going to be a great fit for you. Remember Flaunt your Fit and Flow over Flaws.
#bodytypes#bodyshapes#dressingover50#whattowear#habitchange #healthy #women50year #women #over50 #weightloss #fitness #accountability #lifecoach #coach #recipes #cookingforone #midlifechanges #emptynest #changesafter50 #mugcooking #healthwellness #fitnessforemptynesters #mindsetchange #empowermentfor womenover50 #lifestyletransformation #personalizedwellness #onlinehealthcoachforseniors #healthylivingover50 #emotionalwellbeing #nutritionforwomenover50 #exercsieforemptynesters #bodypositivity #wellnessjourneyformaturewomen #selfcareforwomen50 #menopausefitness #positiveagingforwomen #healthyhabitsforwomenover50
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# 114 Losing Hope
Why is hope so important to our existence? Hope provides motivation to push through difficult times, helps us cope with adversity. Hope can reduce stress and help create a positive outlook. A person who has hope has a positive outlook on life. Hope is similar to seeing the sky partly sunny not partly cloudy or cup half full or half empty. If you are going in for surgery you hope for fast recovery. Hope helps you through the surgery and recovery. The hope that the issue will be fixed and you will be back to your normal self. Hope is a positive outlook. Hope provides motivation, Hope pushes you through challenges. Hope assists us in achieving our goals. This podcast talks about the importance of Hope and a few signs to watch for so you can get back on track.
https://creators.spotify.com/pod/profile/shaunna-ferrenburg/episodes/114-Losing-Hope-e37uqi6
Listen to this old song from Frank Sinatra, High Hopes https://open.spotify.com/track/5bjYn3bWqhs4kuweYbmibR?si=lnkmZtB9SBWtegfd7OF5sg
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# 113 Goal Ladder
Goals can seem too big, to out there and we often give up before we give it a fair chance. Have you ever thought of your goal, your why and the way to get there similar to a ladder? Think about it for just a minute every small goal is a rung on the ladder helping you get to the top. What if you could break your goal into rungs on a ladder. Maybe the first rung labeled “make a decision” then what is the next step or rung. This week I dig a little deeper and give you some tools for your Ladder Goal. Click the link to listen
Episode #80 Goals https://spotifycreators-web.app.link/e/m9FreM7BZVb
Episode #107 Two Types of Goals
https://spotifycreators-web.app.link/e/B3rrxqdCZVb
Print out the ladder template from the link below and start the climb.Chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://mindrecoverynet.org.uk/wp-content/uploads/Goal-Ladder-handout.pdf
Listen to Miley Cyrus song “The Climb” https://www.youtube.com/watch?v=LWL5v2y_dOI&list=RDLWL5v2y_dOI&start_radio=1
# 112 24 Characteristic's
How would others describe your key attributes or characteristics? Loyal, dependable, sense of humor, scatterer brain, creative, kind, bossy, spiritual. What would they say? What 5 characteristics would you use to describe yourself. Do you think both would be similar? VIA Institute of Character tells us that we all possess 24 characteristics. What makes us different is which ones dominate our personality. There are no right or wrong characteristics. Today I talk about these and how they relate to a health and wellness journey. Feel free to click the link for a free survey from the VIA. Find out what are your strongest characteristics are.
24 characteristics free quiz https://www.viacharacter.org/character-strengths
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# 111 Diet Questions
How important is changing the way you eat? What excuses have you been making? Let’s start by asking yourself some deep thoughtful questions about your diet and the actions you are taking. Changing the way you eat is going to take a little time. Old habits are hard to break. We often have our mind made up that we won’t do or eat certain things. This podcast walks through some soul-searching questions to ask yourself when changing. Such as, I would eat healthy if only “what”? Am I really hungry or is it emotion? Why am I resisting this change? Why am I eating? These are a few of the questions I am going to talk about today. The questions we need to ask ourselves when making a diet change. Click the link below
1. How do I want to feel tonight when I close my eyes?
2. I would eat healthy if only “what”?
3. Am I really hungry or is it emotion?
4. What is my stress level, how can I reduce it? 5. Why am I resisting this change?
6. What is the easiest, will it work long term?
7. Why am I eating?
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# 110 Identity
Feeling a little lost, confused, limbo? Alone even if you have a spouse? What I mean by that is most of our lives we have identified as a mother, your career, softball player, many things. But as the kids grow, leave home, retirement starts, we often feel a loss. A loss of who we are.
Are you feeling like everything that you were is gone? Leaving you with thoughts of Who am I? Who needs me? What’s my purpose? It can feel like you are floating in the ocean with no oars, no motor, no GPS. Just floating hoping to find your destination. It can feel lonely. This might be an Identity Crisis. Today we are going to talk a little about our Identity. Explore ways to reinvent. Give it a listen before you throw in the towel.
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# 109 Surviving Summer
Summer is more than half over already! All the fun and all the challenges. It has been filled with food, lots of food. And most of the food at these events is not real health friendly. I asked myself, “How have I made it this far? How will I continue?” It can see, overwhelming, even robbing you of the fun you should be having.
This week Haute’ Mama reflects on the first half of summer activities. What worked and what didn’t. A refresher on how to deal with all the summer fun and the plethora of food. Let’s refresh at what we can do to have the best of both worlds. It’s nothing new, just a reminder of what we can do to survive. We are going to take a look at what strategies worked and what flopped. How can we set up the rest of summer for success. Click the link below to hear this week’s episode on “Surviving Summer”
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# 108 Food Noise
Do you hear the cookies whispering to you or the ice cream is screaming out your name. Are you like Alice in wonderland looking at the note that says eat me? Do you hear food talking to you? Whispering in the back of your mind or does it scream at you? This my friend is food noise! If you have it you know what I mean.
Food Noise isn’t about being hungry. It’s not physical. It’s in your head, messing with you. You’re eating lunch and thinking about the next snack or what you are going to make for dinner. You can’t even enjoy what you are eating because you are already thinking about the next time you are going to eat. Is it a constant hum, wake up with it and last thing you remember before falling asleep. Today I talk about Food Noise. What it is, tricks to calm it down and my own food noise. Click below to listen. Don’t forget to share it really helps.
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# 107 Two Types of Goals
Have you found yourself saying “I have a big goal and am overwhelmed at how to get there. I have tried and failed. What am I doing wrong?” Today we are going to talk about Outcome Goals or Behavior Goals, what’s more important? What’s the difference between them? How they work hand in hand. Behavior Goals and Outcome Goals work together to achieve the outcome you dream of. Click link to hear more. Also don’t miss related episode listed below
Check out these other episodes, Finding your “Why” #79, Goals #72, #79, Habits #16, #99, 5,4,3,2,1, Breathing #31.
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# 106 Willpower
Willpower! You either have it or you don’t. How many times have you heard or said, “I just don’t have the will power to do that” or is what you are really saying “I just want it bad enough” Where is your head in this game? When you say or think it becomes reality. Saying “I don’t have willpower” is just that! Let’s talk more about the power of “Willpower”
Is willpower useful? Dam, right, it is. I love it when I have a solid willpower. It make me feel powerful, strong, determined. But it’s not always there in full force. Little burst of willpower, for instance the waiter comes over with the dessert tray and asks if you would like something? OMG would I! One of each please. Willpower to the rescue. You resist, server leaves. It feels great. But what about the times, isn’t there? Click the link below to listen to “Willpower, Myth or Truth”
#31 5,4,3,2,1 Method https://spotifycreators-web.app.link/e/qhb2wmnRCUb
#76 Just Breathe https://spotifycreators-web.app.link/e/zZ6EoDkRCUb
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# 105 Seven Bad Habits as we Age.
Has retirement lost its luster? It was great at first like a vacation. Getting projects done, maybe a little trip to visit someone. Then the boredom routine sets in and slowly so very slowly you slip into bad habits of aging and retirement. In this podcast we talk about how to avoid these habits that do nothing for you. These creep up on us slowly. Be ready for the slow invasion. Make a plan to outsmart those sneaky enemies that will rob you of a fantastic chapter in life. Don’t forget to prioritize yourself, stay curious, it’s not too late to??????, avoid boring routines, challenge yourself in something new. Click link below to hear more about the 7 Bad habit of retirement.
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# 104 Just Say "YES"
Happy Birthday Haute’ Mama! We are two years old. It’s my birthday so it’s a good time to talk about saying “yes” to myself. How often do we say “Yes” to ourselves? Do you find yourself saying “No”? Is it good for you to continually deprive yourself? Does it make you feel satisfied? Why do you say “Yes” to others but “No” to yourself? This episode talks about why it might be difficult to say “Yes” to ourselves.
Click link below to hear the entire episode.
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# 103 Getting Older
How old are you? It doesn’t matter. Do you feel that old? Have you ever asked a little kid on their birthday if they felt different? They usually say yes or as my granddaughter said I use to be 4. What is age? It’s like clothing size. Why does the label determine your value? Why did this start?
Remember when getting older was something we looked forward to? There were so many thing to look forward to a certain ages. Milestones accomplishments. But it seems like after 21 there’s no more big events involving age until Medicare!!! From 21 to 65 no age milestones. This week I talk about Getting Older because we all do it!
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# 102 Hard Truth about Lifestyle Change
Things we know but don’t want to know or face. Do you ever look at someone who is thin or fit and think ”Wow!” that would be nice, they are so lucky. Seriously? Are they lucky? Or have they faced the hard truth about lifestyle change?
Enjoy the journey called lifestyle change. Embrace all the hard facts and truths about lifestyle change. Effort, discomfort, slow and steady, change the way you think and how you talk to yourself. Learn to stop and smell the roses along the way. There is no finish line. It’s your new and improved life. This week Haute’ Mama talks about the truth to lifestyle change, not a flash in the pan. Click the link below to hear episode 102 Hard Truth.
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# 101 Sitting Disease
Do you have a sedentary lifestyle? When did this happen? Over time technology in all its glorious wonder has made us lazy, all of us kids included. I never saw my mom or dad ever sit around. Everything they did required some sort of manual labor. When I grew up we didn’t stay in the house and sit unless it was homework. We played outside, invented, rode bikes, and did chores. Our electronic devices were an etch-a-sketch and a view master. Our TV time was also limited we only had one channel. There was usually one 30-minute program that we all watched. The TV station went off the air after Johnny Carson. I think it was 11. We were moving all the time. Our toys required us to move more than our thumbs.
This podcast addresses reversing or slowing down the Sitting Disease
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# 100 M. A. D.
How often do you get MAD? You make decisions all day long, every day. Decision making is part of life. Every time we turn around we are making a decision. Is it easy to make a decision? Sometimes it is easy and obvious. It’s easy to make a decision to not stick your finger in an empty light socket. But there are times when making a decision is very hard.
Sometimes decisions can seem overwhelming. We often procrastinate making them. We put them off over and over again. Always waiting for the right time. Some decisions we wait until the deadline is there and then hastily make a decision. But what about those decisions that don’t really have a deadline? How long do you put them off? When decisions seem too big to overwhelming, break them into smaller decisions. For example, the decision to start exercising. Make a decision to do 10 minutes 3 days a week. That’s doable. Once it is a habit you can increase, make a new decision. Check out this podcast for ways to get M.A.D.
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# 99 Habits, Routines, and Sytems
Today I want to talk about the habits within your routines. Habits that serve you and ones that don’t. How can we change the habits that don’t make us feel good long term. Can it even be accomplished? Absolutely! You can change a habit anytime you want. Did you hear that? If you truly want to. It may not be easy, but it can be done.
Take a look at the different parts of your day and begin to go through your routine. What habits are you doing that serve you, and what ones aren’t. That’s what you need to work on the habits that don’t serve you. The ones that don’t fit in with your routine. Wreck it and often create negative self-talk. This podcast talks about the habit loop and how to interrupt it. Click the link to hear more.
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# 98 Catastrophic Thinking
Do you know someone or maybe it’s you, that is a doomsday thinker, a catastrophic thinker? The one who goes to worse case scenarios without even stopping to look at other outcomes. Always going to the imaginary disaster that awaits you.
Do you know someone or maybe it’s you, that is a doomsday thinker, a catastrophic thinker? The one who goes to worse case scenarios without even stopping to look at other outcomes. Always going to the imaginary disaster that awaits you. This podcast talks about ways to interrupt catastrophic thinking. Click link below.
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# 97 Evening Snacking
Do you do great all day and then when evening hits, shit hits the fan? Everything that you attempted to do all day is shot. You start snacking on all of the wrong things. Blow your whole day. Going to bed defeated and disappointed with yourself.
If you struggle with the evenings don’t feel bad about it. It is the hardest time for most of us. During the day we often have a schedule and routine it is easier to stay on track, but the evenings are a different animal. Yes it is like a crazed animal it stalks you until it finally gets you. This podcast will give you a few tips on how to tame the beast that lurks in your house each and every evening. Click link below to hear more.
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# 96 What to Eat
“What to Eat” Where do you start? All the forbidden foods, the good stuff, all the yummy things I can’t eat anymore. Am I doomed to a life of nonfat Greek yogurt, berries, and kale. I think I might barf! How long can I do this? What should you eat? Maybe it’s not so much what you eat but how you eat. Moderation, common sense, discipline, consistency, habit, mindset. These terms aren’t new. We know this but we don’t exercise it. A list of food to eat doesn’t help develop the skills you need to eat healthier and achieve the body you want. This week I talk about “What to Eat” and how to eat.
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# 95 Alcohol
What kind of drinker are you? Daily, weekend warrior, social 1 or 2 when your with friends, on rare occasions or never. Never is the best but I know that is not the norm. More people in the US drink than don’t. Songs are written about it, parties are planned around it.
Alcohol doesn’t need a holiday to appear on the scene. In fact, alcohol can be a part of everything. Alcohol is always appropriate. It’s for fun, boredom, sorrow, anger, habit, surrounding, certain people, stress, loneliness, social, celebrations, and outdoor activities. In fact, alcohol goes with everything. It’s like salt and pepper everything can use a little.
Is your weight loss plan in sync with your alcohol? Today Haute’ Mama talks about alcohol and how it effects weight loss.
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# 94 Easter
I wanted to take a moment to tell you Happy Easter. I took this holiday off. Easter brings the energy of rebirth, renewal, a fresh newness in the air. While your spring cleaning or getting the summer gear in order relisten to last weeks podcast #93 Springing into Summer, also check out podcast #26 Steps to get Started, and #53 Summertime Eating. I'll have a new podast ready to go next week. Enjoy the review of previous podcasts.
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# 93 Spring into Summer
Spring is an ideal time to transition from winter into a well-planned summer. Consider organizing your food, drinks, activities, vacations, and other summer plans. Maintaining an active lifestyle and enjoying familiar activities remains possible as we age, although the experience may change. Exercise caution when planning your summer activities; it is easy to agree to everything that sounds fun. Ensure you balance activity with rest to maintain well-being. Episode 93 discusses strategies for preparing for summer in a way that promotes feeling refreshed and revitalized.
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# 92 Lying
Which is better the truth or lying? When is it OK to lie or is it? White lies are OK but lying about something serious wrong? What are the boundaries on lying? How do you feel about lying? Don’t like it? Then stop doing it. You lie all the time to the most important person, yourself. This week Haute’ Mama talks about lying and why we do it.
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# 91 Strength & Flexibility
Remember when you were younger, and you looked at people who are our age now and thought WOW they are old! Don’t let your grandkids look at you and think that you are too old to play frisbee, hike, or ride a jet ski. How do you not become old? Keep a young mindset and stretch, become stronger, so you will have the confidence to do what you love to do and maybe teach an old dog a new trick.
Flexibility and strength are key as we age. But how do you start? Well, you start small and slow. Overdoing it can cause more harm than good. Everyone starting point is different. Depending on how active you are currently. Even if you are relatively active it is still important. Stretching and strength training are different. They use muscles that might have been dormant for years. Wake them up get your whole body stretching and use muscles that haven’t been used in years. Start slow and small. This podcast talks about how important this is as we age.
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# 90 Cheat
When changing our eating habits, a cheat meal refers to intentionally deviating from our diet, what we eat for good health. Cheat foods are often high in calories, containing excessive salt, sugars, fats, and simple carbs. For some it might be a cheat meal and others an entire day. This week I talk about cheat verses indulgence.
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# 89 Burnout
Are you burnt out? Been busting your ass for several months and burn out hits. Have you been burning the candle at both ends? The flames met and now it is burnout. Exhausted, floating, low motivation, tired, not sleeping well, activity is down, tracking, food intake. Are you just burnt out? Feel like you can’t do it anymore. Hopeless, what the use? Exhausted, to much to do, not enough time. What do you feel when you are burnt out? Burnout has negative impact on our life and the ones by which we are surrounded. Your burnout often becomes their issue as well. When you have burnout you are different, act different, think and perform differently. Sleep, love, and make choices poorly. You make decisions with indifference, abandonment, and disregard. Not caring what the outcome will be. Burnout can lead to depression, mild or severe. Burn out can create a victim mentality, poor hygiene, being lethargic.
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# 88 Information Overload
Information is everywhere! Remember when the encyclopedia, library, newspaper and the local news were the only places we received information. We didn’t have so much coming at us. Was it easier or harder to make decisions.
There was a time in our lives when choices might have been easier. Limited options made it easier to choose. Now with so many options and information it is difficult to decide. So, we don’t. We wait. What are we waiting for? The correct answer to appear, or this decision will just go away, what if it is wrong, maybe more information. We want it to be black n white, right n wrong, up or down. Choices now days aren’t that easy. Today we are going to talk about decision overload and how to cope with so many choices.
#decisionparalysis#infromationoverload#choices#whattodo#decisionfatigue#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 87 Encore, The Last 8 Weeks
Wow! 8 weeks into 2025! Are you where you wanted to be at this point? Disappointed? Is this harder or easier than you anticipated? What were your victories and challenges. It’s time to look back and repeat or do over! This week we talk about how to feel good even when you think you suck!
Have there reoccurring situations, people, activities? The ones that are difficult to handle. What have you been doing? Did it work? What about the times your plan didn’t work? Where can we tweak it, especially if this is a reoccurring event or group of people. Look at the times where you handled it. What did you do? Can you do it again? What can you plan for to make this doable and still enjoy yourself? Don’t just throw your hands in the air and say Oh well! Because these people are part of your life and social circle. You need to figure out how to handle it successfully and still have a good time. Check out this weeks Encore podcast. Celebrating your successes and tweaking what didn’t work.
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# 86 Hangover
Have you ever had a hangover? What about a” food hangover?” Food hangovers are a terrible feeling. Leaving us bloated, diarrhea, nausea, puffy face, mouth taste like crap, headache, might even have soreness in your skin. Does your head feel thick when talking or thinking? Are you tired? Today I talk about causes, evaluations, and solutions. Rewind the evening. See what went right and when it turned. What were you thinking or feeling when you made a poor choice, the same for good choices. Evaluating your hangover can help prevent the next one. Listen to episode #86 Hangover in its entirety.
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# 85 The Weekend
How do we handle these two days?? Because we can’t avoid them. If you can’t beate’m then join’em. I am going to say plan that’s my answer to everything. I am big on planning and tracking. If I go into the weekend with a plan it seems to go better. I already know what I am going to do. Is it going to be active or sedentary? What meals can I plan for? Weekends for many are the two days to get things done. Laundry, shopping, cleaning house, paying bills, yardwork, general household chores.
Or are your weekends loaded down with the kids activities, or are your weekends filled with relaxing. Sleeping in, lounging in your P.Js or is each weekend different, never the same. How do you navigate the weekends. Do you blow it or stay in control? Haute mama wants you to know that you are not alone. Survive the weekend without undoing the last 5 days.
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# 84 Sweet Tooth
Almost everyone has a weakness when it comes to desserts, sweet snacks and candy. Some of us its all the sweets and more. Others have a bit on occasion. Which one are you? Take it or leave it even though you like it, or are you addicted to sweet treats? Can sugar actually be addicting or is that just a wives tale? Is it a physical addiction or mental? Remember there is sugar in processed food, fast food and even carbs have sugar. We can face the obvious sugar but the hidden sugar that’s a little tougher.
What does the phrase” I’m addicted to sugar.” Mean to you? Does it mean it’s a person who has little self-control around sweet treats or does it mean an actual true addiction? If the addiction is real then how can I get over it? How do I know if I’m addicted? You are probably an addict if you eat candy and sweets every day, drive through coffee, fast food, processed and instant foods. This
This week Haute’ Mamas podcast is about sweet snacking. I will share some of my hacks and tricks to keep it sweet and still head towards your “WHY”
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# 83 Savory Snacking
Are there certain times of the day that you always snack? Midafternoon or the dreadful nonstop evening snacking. If you know this then be prepared for it. Plan your snack. Look forward to it. Be mindful of what you’re going to snack on. Not having a plan cause us to mindlessly graze pantry and frig. Eating out of bags and containers. Just a handful here and there, until you finally grab the bag or box. This type of snacking can blow your entire day and send you to bed feeling defeated. How can you have the best of both worlds? Savory snack and feel good about it. are you thinking that it can’t be done? How can I enjoy all the crunchy, savory snacks and still stay focused on my “WHY” This weeks podcast might just have the tips you need to see snacking as enjoyable and not a bad thing or punishment.
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# 82 Exercise/Movement
This week we are going to talk about exercise. That thing that’s not very fun. It hurts takes time and the results are slow. A 7 minute work out that tones your belly, you do it several times and your belly is still there. It didn’t work, just like you thought. 7 minutes a day for a week isn’t going to change your outer appearance, but it is working deep inside. If you’re like most of my clients this body you are wanting is buried under layers of fat. It’s going to take time. Fortunately, it doesn’t take as much time as it did getting in the shape you are in now. Just like diet, exercise takes time, consistency and dedication. Let’s make it fun to move again. Don’t think sweating gyms, long workouts. Take a trip down memory lane what did you use to do, like to do, was good at? Let Haute’ Mama help get you moving again. Let’s take a fun approach. Make a game out of it. Laugh and enjoy moving. Click the link to hear what Haute’ Mama has to say about movement. The word exercise doesn’t sound like fun, let’s call it movement.
Links to 7-minute workouts anyone can do anywhere! No excuses!
7 Minute Full Body work out
https://www.youtube.com/watch?v=jeBAha7IhLk
7 Minute Triceps get rid of those batwings
https://youtu.be/NX0U2_7MxIo?si=ZobtMPXOu5F2tFyv
Flatten you belly, 7 Minute work out
https://youtu.be/o7nySWI5Fd4?si=CXzrZL3gjV-YQdaB
7 Minute Stretch
https://www.youtube.com/watch?v=kyBfGhe9IQc
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# 81 Your Diet
What is a diet? Most of us think restrictive, bad foods, deprived, hungry, boring, salad. Most of the time we attach negative words to diet, even though most advertisements make it seem amazing. Once we get started it is to hard to follow and still live your life. But here’s the deal a diet is what you eat. What are you eating? Change your diet up a little at a time. Start small. Then add another small change. Change your mindset and learning a healthy way of eating that is delicious and healthy. Adjusting your diet not only leads you to weight lose but also helps obesity, diabetes, and a huge list of other health issues that are facing Americans today. Haute’ Mama talks about diet and how to start changing yours. One small step at a time. Click link below to hear this weeks episode “Diet
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#diet#whatyoueat#openminded#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 80 Goal Setting
What is a goal? A destination, want, desire, something in future, a mark to work towards, steppingstone to a bigger goal, a point in soccer or hockey? What is a goal? What does it mean to you? How often do you achieve your goals? Is a goal long term or can it be daily or even hourly? Is there a right way or wrong way to set a goal? Not as long as it is a SMART one.
Are you a goal setter? We set our sights on something and then we head that direction making adjustments along the way. We often have goals at work, some call them deadlines but it’s all the same. Make sure your goals are SMART.
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# 79 Finding your "WHY"
What is your “WHY” You might be thinking, duh! isn’t it obvious? But the real why is buried. You need to prod it out, bring it to the surface. Look it straight in the eye. Embrace it. First you have to find it. What is your deep “WHY”? Why do you want to lose weight and get in better shape? Take a minute and think about why you want to change. Most of us immediately say something like, I hate the way I look, I feel gross, Dr told me too, daily tasks are getting harder to perform. The list goes on and on, but here’s the problem they are too big and vague.
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# 78 Reflection
Take a few minutes and think about what word described 2024 also think about the holidays and how they went what was different and what was the same. Did you change a tradition? What else changed, stayed the same?
Without reflection you can’t move forward to being a better you. You need to be proud of what you have accomplished and be willing to see where you can make changes.
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# 77 Merry Christmas.
Merry Christmas Haute’ Mamas!! I hope you have caught up with everything and are ready to enjoy the next couple of days. We traveled to New Hampshire from Alaska that’s a long flight. Gary and I will spend Christmas with our son and his family. We are busy. Shopping, making candy, looking at lights, and a Santa Village with a tractor n wagon ride and smores’. We are very busy. Something going on every day!! Spoiling these girls is a blast! They grow up so fast! It won’t be long before this tradition changes too! What will it be? Only one more episode in 2024 !
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Merrychristmas#breathe#traditions#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 76 Just Breathe
How can you slow down and take a breather? Too busy? Depending on who you are different things are relaxing. I know that time is a big factor. But did you know that just 15 minutes of relaxing can increase your energy level and lower stress. This podcast we will review the 5,4,3,2,1 method for relaxing.
We all know that it is important to just slow down, reduce the stress in order to enjoy the events and traditions. Try to be flexible. Save the ridged schedule for the things that have a definite time like a play or a sleigh ride. This podcast will help your get a little stress relief whether it is the holidays or just a hectic time for you.
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# 75 Traditions
A change in tradition can often be met with the unwillingness to do it. When a tradition is changed it seems we lose a part of our important past. The things that made us, the memories these bring us. Changing a tradition can feel wrong, even like you have abandoned something important or forgotten a special person.
Funny thing traditions. They give you comfort, peace, consistency and normality. It can be uncomfortable when change occurs. We instantly think about what we are losing, not how lucky we were to have had it for so long. Kinda like an old pair of jeans. Hard to get rid of. But a new pair of jeans is exciting and fun and so is a new tradition.
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# 74 FAD Diets
https://spotifycreators-web.app.link/e/xZJACxWs0Ob
Have you been getting hit with all kinds of diet ads on Facebook, Instagram and other social media. It is getting that time of year for diet companies to start planting the seed. New year’s is just around the corner. FAD diets are tempting. They promise fast results and so want to believe it. We let ourselves get sucked in believing this time, this diet will be the one. The magic to make it all go away, fast, easy and never come back.
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# 73 Waiting on Motivation.
https://spotifycreators-web.app.link/e/UyKcaIiQOOb
Motivation is created by action. It’s just a feeling and if you plan on sitting there waiting for this big wave of motivation to wash over you, you’ll be sitting there a long, long, time. How long do you have to wait to get motivation? Have you wasted valuable time waiting for this elusive thing called motivation? Exactly what is motivation? Click here and stop waiting on Motivation.
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# 72 Adjusting your Goals
https://spotifycreators-web.app.link/e/7YyoiN1ZBOb
How are you doing on your original goal? Are you still on track or have you taken a detour? Or are you totally lost? Maybe it’s time for you to adjust your goal. Trying to keep the same goal with all the extra events and tasks might seem impossible. So, change your goal. Are you so overwhelmed that you are ready to just say screw it, I’ll start in Jan after all this madness is over. Stop! Right there. Get that stinking thinking out of your head. You cannot and will not just tuck tail and give in. Your stronger and better than that. I know you are. You are a Haute Mama!
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# 71 Pillow Talk. I want too...
https://spotifyanchor-web.app.link/e/rap3X5TZ5Nb
Pillow Talk. How do you want to feel? Of course, we all want to feel happy, satisfied, beautiful, worthy and loved. But when you go to bed at night, your head hits the pillow how do you feel about today. Other than tired, how do you feel when you reflect back over the day? Have you ever given it a second thought?
How you feel when you go to sleep at night effects the quality of your sleep. I am sure you have had nights that were restless, and you went to bed with heavy thoughts. So, what you feel before you fall asleep is important.
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# 70 VOTE!! VOTE!!
https://spotifyanchor-web.app.link/e/rap3X5TZ5Nb
A reminder from Haute Mama, VOTE! VOTE! VOTE!
Your vote does make a difference. We still live in a contry of freedoms. Let's vote to protect all the right we love. Even if we see things differently we still live in an amzing country. Let your voice be heard. If you don't vote then don't complain! This episode is jsut a quick review of Nov. plan and a reminder to vote. This weeks recipe is Peanut Butter Protien Balls www.hautemama23.com
# 69 Moving into Winter
https://spotifyanchor-web.app.link/e/IIoBZGLVfOb
This week I want to talk a little bit about another seasonal change. Shorter days, longer nights, cooler weather or maybe downright super cold and lots of dark. Winter is coming in the northern states. This can be long depressing and can take a toll on some.
How is your activity level this time of year? What do you do that is the same as the warmer months and what do you do different?
Does your workload change? Lighter or heavier? If you still are in the work force this might be a busy time of year along with the holidays.
Are you retired or semi-retired? What does your lifestyle look like during these winter months? Has it changed from the summer? Easier or harder?
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#winter#activities#snowshoeing#skiing#iceskating#treadmill#cardiodrumming#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 68 Carbohydrates
https://spotifyanchor-web.app.link/e/5U8GhAwiRNb
Carbohydrates! What is the first word you think of when I say carbohydrates? Was it bread, fat, weight gain, bad, was it an emotion or a particular food? When we are dieting we are always watching carbs. They seem to be the bad guys on the block right next to their sidekicks sugar and fats. Many carbs are filled with fats even making them more of a culprit. Not all carbs are created equal. We often think that carbs are just bad. Simple carbs are not healthy. These type of carbs have more sugar in them and digest much faster leaving you hungry and needing energy sooner than whole grain, fruits and veggie types of carbs. This podcast give a simple view to a complex subject.
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# 67 The Final Stretch of 2024
https://spotifyanchor-web.app.link/e/7gvqUqnNyNbhttps://spotifyanchor-web.app.link/e/a6cJ8Xm7GNb
Haute’ Mama talks about the final stretch of 2024. These 3 months are challenging for many of us. We have to navigate Halloween, parties and candy leftovers, then Thanksgiving, more food, travel, family events. Some of us have a couple of big dinners to navigate. Then Dec is here need I say more? We get to ease into it October, Halloween only last a couple of days, Thanksgiving last a few more days than Halloween, December first hits and all hell breaks loose! It seems to be something every weekend and even daily. 31 days of temptations! Best advice is pre-plan for everything. Don’t let anything surprise you. Haute Mama shares some idea to help keep from becoming derailed during the holidays.
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#finalstretch#lastquarter#lasttrimester#holidayeating#thanksgiving#christmas#halloween#buffets#familydinners#holidaytreats#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 66 Weight Fluctuations
https://spotifyanchor-web.app.link/e/7gvqUqnNyNb
Haute Mama talks about Weight Fluctuation. I just hate it when the scale moves up and down. It can get pretty aggravating one week up 2 then down 1 up ½ down 2. I love it when the scale goes down but really hate it when I see it go up. The old saying what goes up must come down. Right!
This podcast talks about weight fluctuations. Did you know that there are several things that can cause false or weight fluctuations? Medication, exercise, too much water, not enough water, eating out and much more. Give this podcast a listen to help you understand a little more about fluctuating weigh ins.
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# 65 Strength Training
https://spotifyanchor-web.app.link/e/KH7EwiCMjNb
What good is strength training? Strength training is so important for everyday health. It assists you in everything you do. As we get older and more sedentary it becomes more important. Strength training improve circulation, muscle, which we lose as we age, bone density, balance, sleep, joint pain, lungs, and even our mindset and brain. Did you realize that strength training is not a full on 1 hour gym workout? It can be done at home in just a few minutes a day. No equipment needed. You heard it no fancy expensive gear needed. Just you and the want to get stronger and healthier.
#yoga#strengthtraininig#weights#chairyoga#midlifeworkout#dontwantthegym#workoutathome#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 64 Comparison
https://spotifyanchor-web.app.link/e/GaKRZKgO9Mb
Someone once said that Comparison is a thief of everything. If you take a few minutes and think about it, it is actually true. How often do you make comparisons? Does this make you feel better or worse? It all depends, it might, or it might not. We look around and see so many beautiful fit women and yes make the comparison of how crappy we look. It’s hard not to do this and even harder to shake the shame, self-loathing, despair, and pity we feel. We wish, pray and beat ourselves up for not being that person.
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# 63 Menu/Meal Plan
https://spotifyanchor-web.app.link/e/wCAnrRi1WMb
Planning a menu for the week or food prepping which is worse? You might hate them both. But you hate laundry too. Things have to be done, like it or not. Who doesn’t like to go to the dresser or closet and find clean clothes? It feels great but the flip side is there had to be a big pile of dirty laundry somewhere first. Meal and Menu plan. You have to think ahead about what you’re going to eat. Even if it’s just a few minutes you have to plan for it. You don’t just close your eyes and walk into the kitchen and grab items. You have to have to plan. Maybe not as well as you should, but you plan.
Recipes on my new website at www.hautemama23.com
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# 62 Can't
https://spotifyanchor-web.app.link/e/lgnQJj3jLMb
When you say you can’t you make your world small and limited. You close doors and stifle what could be accomplishments. When you don’t hit a goal you fall back on “I can’t” like it’s the answer. It’s not that you can’t you just didn’t do it. There is never a great time to stop saying I can’t. Right now, is the best and most convenient time there is to stop saying I can’t. It’s just as good of time as it will be next week, or after the kids are in school, once my spouse gets settled into his new job. The best time to stop saying I can’t is right now.
Recipes on my new website at www.hautemama23.com
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#can’t#won’t#discipline#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen#healthyhabitsforwomenover50#yogaforwomenover50
# 61 Foods to Avoid after 50
https://spotifyanchor-web.app.link/e/pfC0Yv0AzMb
Many of the easy convenient foods that we like are listed. These food items are easy to prepare and some of us are cooking for one. These are staples in our pantry. Not only are these items high in calories, carbs they have chemicals, additives and a ton of sodium. These are not good for our overall health, physically and mentally. Many of the food items I am going to talk about can raise blood pressure, clog arteries, increase your risk of diabetes, expand your waist line, and even affect your cognition. Let’s get started with what might be in your pantry. The very things that you might eat on a regular basis and how you can make changes.
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#sodium#salt#foodsnottoeat#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 60 Everyone has a plan until you get punched in the face.
https://spotifyanchor-web.app.link/e/9K8nYx44oMb
Mike Tyson once said, “Everyone has a plan until they get punched in the face.” Have you ever had a great plan and then Pow! Like the old comic books with POW written in a bubble. It happens more times than we would like to think. We have a plan and then get punched in the face.
A punch in the face can be emotional, social, unexpected events, even your own cockiness. What is your punch in the face? How do you handle getting punched and even knocked down?
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#punched#knockeddown#cockiness#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 59 Empty Nest
Do you have empty nest? Did your baby leave this year? Maybe off to college, got married, joined the military, moved far away. Are you thinking OMG I have an empty nest. What am I to do with it?
Empty Nest? Take time to rest. You have earned it. Decades of your life have been dedicated to children. It’s time to rest like a day at the spa. Just rest enjoy the quiet for a while. Eat what you want, come home when you want. Just take some time to rest. Some of us have been raising children for 30+ years!
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#emptynest#loneliness#loss#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 58 Projection
https://podcasters.spotify.com/pod/show/shaunna-ferrenburg/episodes/58-Projection-e2mssa8
Projection is displacing feelings, insecurities or perceived failures to someone else. It can be a defense and even unconscious. Sending thoughts and behaviors to another to make these feelings, shortcomings and insecurities feel justified.
Projection is sometime referred to as the cold hard truth. A person might say this is the cold hard truth. Is it or is it projection. When you feel like you are giving some hard truth or rational. Take a minute and ask yourself. Am I giving good advice or is this something I would like to be different in my life, so I am giving it to them.
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#projection#selfesteem#failure#resentment#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50
# 57 Favorite Foods
https://spotifyanchor-web.app.link/e/RMqr6bo6FLb
I love ice cream, candy, pizza, cake all the things. I don’t want to stop having my favorites foods. Diets are too restrictive and won’t let me have them, that’s why I fail. I refuse to deprive myself. Life is too short. What if you are wrong about that? What if you can have all your favorites.Listen to what Haute’ mama has to say about this.
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#56 How Can I Fail?
https://spotifyanchor-web.app.link/e/rVj1Efw9FLb
Why do diets fail? Why have your attempts in the past failed? Did you get the finish line before and now your back at the start? Yep you heard it grab a piece of paper and list all the reasons you failed or the reason that this new approach will fail. Go ahead it’s your list be honest.
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#55 H.A.L.T.
https://spotifyanchor-web.app.link/e/t6fmujortLb
Have you heard the acronym H.A.L.T?
Hungry, Angry, Lonely, Tired
How do these affect your daily life and decision making? Probably more than you realize. These four impact all your decisions in some form or another. When you make choices based on hunger, anger, loneliness or being tired, they are often not the choices that will leave you feeling good once you have done them. They often leave you feeling worse than you did before.
Do you HALT or stop before eating? Are you really hungry or is this something else. Do you use false hunger to eat away emotions? This episode talks about Hunger, Anger, Loneliness and Tired. Do you eat to make these emotions go away or to feel better? Take a minute or two and listen to what Haute’ Mama says about H.A.L.T.
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#54 Perfectionism
https://spotifyanchor-web.app.link/e/ZTLFLJsxeLb
Almost everyone will claim to be a perfectionist. Really who isn’t? I mean who doesn’t like things to be perfect. How many of us head into anything saying I plan on doing this half-assed. What are you trying to do perfectly? Can you close your eyes and see it perfectly completed. I don’t think it is humanly possible to envision perfect. There is always something there that could be different. We don’t know what perfect is, because no one has ever achieved it.
#53 Summertime Food
https://spotifyanchor-web.app.link/e/eyT7eU1rtLb
Summertime fun and eating. BBQ’s and Picnics. So much fun and so much food. What should I do? I want to have fun and eat all the summertime foods! The grill can be managed. Grilled meats are fine, but what about the other stuff? Haute’ Mama has a few ideas and recipes to help get you through this and still enjoy great food and not feel deprived. Listen to this podcast for ideas on how to do both. Check out Haute’ Mamas website in progress for exciting recipes.
Recipes on my new website at www.hautemama23.com
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#52 Happy Anniversary
https://spotifyanchor-web.app.link/e/8BtXfkSstLb
Happy anniversary Haute’ Mama listeners! It’s been one year since the first podcast aired. When an anniversary rolls around do you reflect on the past year? Do you speculate, plan for the next year. Review goals and make new ones. Is the anniversary a private matter or celebrated in a big way? This week is the anniversary of Haute’ Mama podcast with a remake of podcast 1 Stuck. Are you stuck in the muck and really can’t figure out how to get out? Today let’s talk about a few ways that might help get you out of the muck and moving again. Tweak what you need to. This isn’t a cut and dry layout. Just a few ideas that might light a fire under you.
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