healthy body

EP76: Bridging The Gap Between Hormones & Self Worth With Justine Cecile

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Justine Cécile is a Functional Diagnostic Nutrition Practitioner supporting professional women who are struggling with raging hormones, even when they are on hormone therapy.

While working on herself and with clients, Justine discovered that there are three areas in women’s health that are largely ignored; hormonal health as a whole, gut health and how our mind works with our biology.

Realizing that we are each responsible for our own health, Justine Cécile brings her personal experience, education and resources together to guide and mentor women to regain control of their health and happiness.

In addition, to analyzing lab diagnostics and supporting corrective care with targeted supplement protocols, Justine Cécile has developed a systematic approach to coaching based on her philosophy that the reality of an individual’s health and happiness is designed by them, not built by them alone and five principles that supports the individual’s ability to know themselves and develop their own systems for achieving both health and happiness with a true sense of freedom.

Justine Cécile has spent the last 18 years mastering how to get in-tune with the body, learning how to uncover what the subconscious wants and desires and how to influence environments to improve our experience with life.

Prior to championing women’s health, she served in the military and worked with refugees, was a university professor, a programmer and managed software development and now has branched out to support women who have put themselves last for most of their lives.

Her personal experience with a chronic illness that is poorly understood and her strengths of being able to connect the dots, to communicate complex issues with simplicity and to sincerely connect with others has led her to the path she is on today.

Connect with Justine:

https://justinececile.com

https://www.facebook.com/JustineCecileCoaching/

https://www.instagram.com/justinececile/

https://twitter.com/JustineCecile

EP75: Creating Accountability In Your Fitness Practice

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I think accountability, the act of being responsible for self, is a practice and depending on where we start and how well we know ourselves, it’s a process.

According to Brene Brown accountability is connected to courage. She explains since accountability opposes blame, we can see how not having accountability can keep us in a victimhood state of mind. One that paralyzes us and keeps us in shame without being able to move forward and find resolution.

I’ve gone through this myself and with many of my clients. Accountability is hard and most of the time we need someone to walk us through it if we’re not sure where to start.

The most uncomfortable part is finding the courage to be honest with yourself about what is or isn’t working. I’ve been in denial about what’s not working more times than I can count. Sometimes it takes a little push from the people who care about me most, but when I can be honest with myself and begin to take steps toward what could work, I find my life shifts into alignment.

When you stop hustling and guessing you can begin to make decisions that are based on your values. When you give yourself space to slow down and to reflect then you’re better able to make decisions from a place of awareness rather than not.

Coming from this place of awareness is incredibly helpful in shaping a foundational plan that’s based on your values (not someone else’s)

You no longer have to guess, self criticize or get frustrated because things aren’t working. Instead you come from a place of knowing what works and what doesn’t so that you can start moving toward your goal.

But you’ll never know this unless you look at what you’re doing first.

You most likely will make mistakes, but it’s a learning process. If we can avoid attaching ourselves to the shame of messing up and instead realize that messing up is part of the process of learning, our experience can be way more impactful.

Moving forward with courage instead of shame and blame is the first step in holding yourself accountable and trusting yourself again.

 
 

Accountability tools for Success

You don’t even have to participate in extreme dieting tactics if you don’t want to. All you have to do is become aware of how much you take in in relation to how much you move. It’s that simple.

Some people are not taking in enough and some are taking in too much without getting enough movement to offset the calorie intake. Some people are eating too much in one sitting and could benefit from splitting the bigger meals up and spreading them out throughout the day.

 

What these tools will help you see:

  • Your macronutrients ratios and discover what works best

  • What vitamins and minerals you’re getting and which ones you may not be getting enough of.

  • Your food patterns - if you’re eating too much in one sitting or not eating enough.

  • If you’re eating low quality foods you’ll quickly discover that you’ll not be satisfied with your normal calorie intake.

 

Tools I Use:

Cronometer - A food logging app. It tracks calorie intake and compares it to how much movement you’re getting each day. This app helps you discover how much you’re taking in comparing to how much you’re expending. Cronometer integrates with Fitbit and offers a paid option of splitting your meals so you can see how much you are eating at each meal. I find this to be incredibly helpful to know.

Fitbit - tracks; hours of sleep, gives you your weekly average weight, daily water intake and movement

Note: If your goal is to lose weight, You want to take your weight everyday first thing in the morning with the same scale. Then take the weekly average. That way you will see a true measure of weight rather than the day to day fluctuation (because you will fluctuate depending on the time of day and where you are in your cycle)

Temp and pulse - Use your temperature and pulse readings to find out how your metabolism is functioning and responding to changes you are making.

Mood - Your mood will always give you an indication of how your physiology is working. It will also tell you if you’re not getting enough energy or if you have tons of energy.


If you want to learn more about how I teach my clients to build a foundation of fitness and nutrition so they can live the life they love in the body they love contact me today for a free 30 minute consultation.

Building Your Food Foundation Course & Coaching

EP19: CATHERINE LUCIANO - HORMONE BALANCE AFTER A KIDNEY TRANSPLANT

EP19:  CATHERINE LUCIANO - HORMONE BALANCE AFTER A KIDNEY TRANSPLANT

Catherine Luciano has been a personal trainer, manager and athletic director in the fitness industry or close to two decades. She talks about her inspiring journey to health and hormonal balance after receiving a kidney from her brother. She says that just using real food nutrition has had the greatest impact on her life. What happens when we go through an intensely stressful situation and try to get our hormones back in balance? Catherine talks about her experience with this after her kidney transplant. She describes what worked for her and what didn't work and her process in this discovery.

EP14: ANTI-AGING TIPS - FAT METABOLISM

EP14:  ANTI-AGING TIPS - FAT METABOLISM

Today I talk about how fat metabolism can accelerate your rate of aging and steps you can take to slow it down.  I also share tips on digestive motility and how you can improve your digestion to create more energy and better skin.

EP12: ROSANNE RAMIREZ - HYPNOSIS & FLOAT TANK MEDITATION

EP12:  ROSANNE RAMIREZ - HYPNOSIS & FLOAT TANK MEDITATION

As a QHHT Practitioner and C.H.E.K Holistic Lifestyle Coach, Rosanne’s passion and commitment focuses on mental, emotional and spiritual awareness. This journey of healing and awakening has driven her over the past 17 years to work at the deepest levels with top practitioners from around the world. Specializing in inner child healing, subconscious/reflective coaching, neural muscular testing and QHHT (quantum healing hypnosis technique), Rosanne gracefully guides others willing to participate in their own greatness by supporting her clients to connect with their highest self, receive the clearest guidance, integrate their truth and experience the deepest levels of healing.  We talk about her experiences with floating compared to meditation and how hypnosis can be incredibly healing.

Episode #9 - Body Image, Your Environment, DNA and Metabolism

Episode #9 - Body Image, Your Environment, DNA and Metabolism

How does your environment affect your ability to regenerate, make new cells and your rate of metabolism?  Could an increase in metabolic rate require way more nutrients than you thought?  In this episode we answer these questions and talk about our perceptions of body image and how our idea of what we're supposed to look like could be sabotaging our health.

EP6: Women's Empowerment, the light and shadow side

EP6:  Women's Empowerment, the light and shadow side

Today we talk about the light and shadow side to women's empowerment.  How as women can we take on more and maintain a healthy state?  We also talk about women as gatherers and why our hormonal balance dictates us to eat more frequently.  Finally how finding equality within ourselves can lead to seeing yourself as an equal to others.