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

EP: 72 Brain Based Fitness, Acupuncture & Pregnancy

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Alisha is a Personal Trainer, ZHealth Practitioner and a Board Certified & Licensed Acupuncturist. Alisha is particularly passionate about combining Acupuncture and movement coaching to focus on Women’s health and wellness.

Connect with Alisha at:


In this episode we discuss:

  • What is brain based fitness

  • Knowing how to assess can help you progress so much faster

  • How pregnancy is an athletic event and how you can better prepare for it

  • Your threat bucket

  • How Alisha shares her teachings with other trainers

  • The principles of Chinese Medicine and how it relates to the food we eat


Resources mentioned in this episide:

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EP67: Owning Your Fitness With Ryan Hurst


Ryan Hurst is head coach and program director for GMB Fitness. With many years of experience in strength and movement coaching, he holds black belts in Kendo, Judo, and Shorinji Kempo and practiced 10 years as a competitive gymnast.

He's married with two children and has lived in Japan for over 20 years.

Ryan has devoted his life to coaching others in strength and movement, but always lets his philosophy of “training for a healthy life” lead the way. He is a father to two young children, and the most important thing to him is to be able to play with them without pain or fear of injury.


In This episode we talked about:

  • The story of GMB and how it was created

  • How GMB has evolved since they first began.

  • The mission of the company and how they strive to help people become more physically autonomous

  • The challenges of having an online fitness program

  • Where they see themselves heading in the future


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References mentioned in this podcast


Support our podcast

Use our Code:  Integrateyourself   and get 10% off your order today!

Use our Code: Integrateyourself

and get 10% off your order today!


EP62: Spinal Care For Artists (Dancers, Contortionists & Gymnasts)

EP62:  Spinal Care For Artists (Dancers, Contortionists & Gymnasts)

Dr. Andreys received both her doctorate in chiropractic medicine and a masters degree in sports and exercise science from The University of Western States in Portland, OR. Her BA in dance with an emphasis in flamenco from was earned at The University of New Mexico, and her massage certification came from The Chicago School of Massage Therapy.

However, Dr. Andrey's health care education started at home. She comes from a long line of healthcare providers and educators starting with her great grandmother who was a midwife, herbalist and healer in Honduras.

EP61: Art Is Medicine & Medicine Is Art With Dr. Tumi Johnson

EP61: Art Is Medicine & Medicine Is Art With Dr. Tumi Johnson

Dr. Oluwatumininu (Tumi) Johnson, M.D. is a physician, dancer, and poet. She is board certified in Internal Medicine, a diplomate of the American Board of Integrative Holistic Medicine, and was made an Assistant Clinical Professor of Medicine of NYU in 2011. She has been a yoga practitioner for over 20 years and completed Yoga teacher training with Yogaworks in 2012.

A graduate of the Institute of Integrative Nutrition, Dr. Johnson also has extensive nutrition expertise, with past experience running a weight management clinic in New York City. Tumi also served in West Africa as a Doctors Without Borders field doctor in nutrition clinics there. Her holistic medical practice is focused on helping people identify the underlying causes of their health issues.

She then uses her expertise to offer individualized holistic regimens that support people in achieving and sustaining their most vibrant well-being. Through her plant-based health plans, she has had many patients heal issues ranging from diabetes to hormonal imbalances to persistent weight challenges.

EP57: The Value Of Play With Rafe Kelley

EP57:  The Value Of Play With Rafe Kelley

Natural Movement has been the key theme in Rafe Kelley's life since his childhood. He is owner of Evolve, Move, Play, a company that provides an in depth education in the philosophy of movement, aimed at helping you become a more heroic human, a human more deeply embodied in yourself, in your environment and in your tribe. His ultimate goal is the cultivation of a meaningful life through movement practice.

EP48: Why Nothing Is Something Worth Doing with Justin Michael

EP48:  Why Nothing Is Something Worth Doing with Justin Michael

Today we talk with Justin Michael who's a Universal Yoga teacher, and a mushroom forger.  He shares with us esoteric teachings he's learned from his teachers, how these teachings have traditionally been pasted down and why you want to eventually have your own experience of yoga.  He explains that the question you want to ask yourself is...

““Do you know your experience of Yoga?”

— Justin

EP42: Connecting With Your Creative Self With Aaron Alexander

EP42:  Connecting With Your Creative Self With Aaron Alexander

Aaron Alexander is a movement specialist he's creator of the Align Method.  His philosophy is how you move through a room is how you move through your life. Every moment is an opportunity to cultivate your Mind, Body and Movement with effective education and intention. Moving well is simple and teachable, and he's here to show you what's possible.

His mission is to inspire millions of driven individuals to confidently re-inhabit their bodies to be strong, flexible and pain-free by moving functionally during every daily task. On a global scale, we’re reversing the effects of chair slumping and screen staring by helping you build your own momentary physical practice.

In this episode we discuss how to connect with your creative self and Aaron's personal journey and process with this.  How you're either in a state of creativity or a state of survival.

EP38: Massage Is A Vehicle For Hope With Benny Vaughn

EP38:  Massage Is A Vehicle For Hope With Benny Vaughn

Benny has 42 years of massage therapy experience treating athletes, fitness enthusiasts, and active adults; he is known internationally as an expert in the assessment, treatment and care of athletic related soft-tissue dysfunction using manual techniques. Mr. Vaughn produced the educational 1992 video series “Clinical Sports Massage” and the 1997 video “Functional Assessment Skills for Massage Therapists”.  He has been an invited lecturer for professional wellness and therapy conferences throughout the United States as well as Australia, Ireland, Japan, Spain and Russia.

MASSAGE MAGAZINE, an international publication, in their Special Year 2000 Millennium issue, recognized Benny Vaughn as one of the fifty most influential professionals of hands-on, soft-tissue therapy, in the world, over the past 100 years.

EP37: Train Your Brain, Fix Your Body with Zachariah Salazar

EP37:  Train Your Brain, Fix Your Body with Zachariah Salazar

Zachariah Salazar is a Z-health Performance master trainer.  He's a self educated practitioner who's dedicated to helping people discover their ultimate performance and pain free living.
Using simple neuroscience techniques he helps people live a pain free high performance life.

In this episode he shares with us his take on the fitness industry and what he thinks it takes to find success in your fitness practice

EP32: Integrating Community, Intuition & Movement With Katy Bowman

EP32: Integrating Community, Intuition & Movement With Katy Bowman

In this episode we discuss how Katy came to develop the concept of nutritious movement and movement ecology.  Role modeling as a way of showing others how to integrate change.

Finding your personal mission statement and defining your own personal value system which is different than the values you hold for your family and community. They are dynamic.

What you'll learn from this episode...

  • Role modeling vs. being an expert and what we hand down to other generations;  our truths, intuition and expert culture. 
  • Multitasking - how one task leads to another thus making integration much smoother.
  • How to make life less stressful and more joyful by integrating and stacking nature based activities.
  • How making things more complex has impacted our environment and health from an ecological standpoint.

EP26: Integrating Natural Movement and Outdoor Exploration with Kimberly Alexander and Melissa Sher

EP26:  Integrating Natural Movement and Outdoor Exploration with Kimberly Alexander and Melissa Sher

We talk to Kimberly Alexander and Melissa Sher of Point Gym & Kitchen in Portland Oregon about how they help people integrate natural movement in the gym and take it outside and explore the outdoors.  They guide groups on various expeditions like mountain climbing, snowshoeing, and white water rafting in the Pacific Northwest.  

EP25: Esther Gokhale On Primal Posture And Back Pain Relief

EP25:  Esther Gokhale On Primal Posture And Back Pain Relief

Esther Gokhale has been involved in integrative therapies all her life. Her early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine.

After experiencing crippling back pain after her first pregnancy and after an unsuccessful back surgery she later developed the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living.  

We talk about how we've forgotten our genetic heritage as it relates to posture and back health. How our social norms and poorly designed furniture have dictated our postural norms and how we can change that by revisiting our ancestral heritage and way of life. Esther also shares with us her steps to back pain relief and how you can incorporate it in your everyday life.