Brain & Bod Pod

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

014: In this episode we are talking about a big struggle for a lot of us and that is staying "on track" on vacation and when you get back home. Spoiler alert: it doesn't involve hitting the hotel gym or finding the healthiest menu item! It's much more fun and mindset-y than that. We discuss:scarcity mindset how to have fun without feeling like a pile of garbagemicro actions you can take on vacation to feel goodwhat "on track" or "healthy" means to you& so much more!Don't forget to subscribe, rate, and review the show! I'm just a small online business owner in Michigan trying to get good information in the ears of people who need it so any support means the world to me! CONTACT ME! LET'S BE FRIENDS! Follow my Instagram: instagram.com/deerbrainandbody e-mail: deerbopfit@gmail.com

013: In this Brain Bite we will be talking about my podcast title changewhy i chose this titlethe new format I'm trying with podcastingthe problem with American culturewhy playing the victim is proven to be a bad ideawhat your brain does when you beat yourself upwhy self-compassion is the smart and strategic choice for success and happinessDon't forget to subscribe, rate, and review the show! I'm just a small online business owner in Michigan trying to get good information in the ears of people who need it so any support means the world to me! CONTACT ME! LET'S BE FRIENDS! Follow my Instagram: instagram.com/deerbrainandbody e-mail: deerbopfit@gmail.com

012: In this episode we talk about the big enchilada - loving yourself. Or maybe just liking yourself? Whatever the next step is in your journey to a better relationship with yourself, this episode will give you the tools and ideas you need to get there. And you'll learn about the grave importance of cutting a sandwich in half! So give this epic episode a listen and if you enjoy it please share, subscribe, rate, and review the show! CONTACT ME! LET'S BE FRIENDS! Instagram: instagram.com/deerbrainandbody e-mail: deerbopfit@gmail.com 

011: In this episode we are getting into the weeds of neurological fear and self sabotage but don't be afraid, I'm going to explain everything with plenty of examples and bad French accents. Self sabotage can show up in your work, health, relationships, and happiness and it may not be what you think it is. Give this transformative episode a listen and let me know what your favorite part was, I'd love to hear from you!If you enjoyed this episode please share, subscribe, rate, and review the show! CONTACT ME! LET'S BE FRIENDS! Instagram: instagram.com/deerbrainandbody e-mail: deerbopfit@gmail.com

010: In this episode we're going to be talking about some real shit that you need to be doing like, today. All of these hacks are easily implementable and endlessly valuable in the impact they'll have on your focus and productivity. Stay tuned to the end for 2 BONUS tips you can't afford to miss! If you enjoyed this episode please share, subscribe, rate, and review the show! CONTACT ME! LET'S BE FRIENDS! Instagram: instagram.com/deerbrainandbody e-mail: deerbopfit@gmail.com

009: I'm back! And in this episode you will learn why I took a break, my newfound purpose for podcasting, some personal growth I've done in the way of accepting my authentic self, and finally I'm going to challenge you to consider a life changing, truly transformative idea.  P.S. There was a malfunction in recording which is why the audio quality sounds not the greatest.  CONTACT ME! LET'S BE FRIENDS!Instagram: instagram.com/deerbrainandbodye-mail: deerbopfit@gmail.com

008: You read that right, I am going to be walking you through 5 simple steps to creating an exercise habit that actually sticks. I am not pulling your leg, we are going to break down the anatomy of a habit and only the most practical tips you need to finally consistently show up for weekly movement goals.  Follow me on Instagram for more free content: instagram.com/deerbrainandbodyContact me at deerbopfit@gmail.com00:15 why I missed an episode last week00:29 what exactly burn & sculpt bundle is00:56 what makes burn & sculpt bundle truly unique01:27 how burn & sculpt bundle is "excuse-proof"02:58 the best part of burn & sculpt bundle03:30 a secret code just for my podcast listeners!04:07 the anatomy of a habit05:18 using the anatomy of a habit to change your bad habits06:30 how i kicked my emotional eating habit07:18 an additional element to the anatomy of a habit07:45 my "why" and how that motivates me to workout08:54 how to get the most out of your "why"09:57 step 110:32 don't limit your definition of exercise11:09 step 211:15 i recommend starting with 10 min sessions in the beginning11:31 why 10 minute sessions are necessary11:40 everything in the early stages should promote you actually showing up12:13 you don't need to rush creating a habit if you want it for life12:40 only have 2 successful weeks should you increase the length of your sessions13:24 step 313:59 step 414:09 going the extra step for social support14:25 make sure people you live with know your plans ahead of time14:29 ask your partner to watch the kids at the designated time14:58 step 515:09 exactly how i built my daily 10-min meditation habit15:58 the anatomy of your new exercise habit 16:12 using your "why"16:39 a bonus tip for building a new habit17:21 recap

007: Welcome to the first Brain Bite! A brain bite is a short episode that touches on matters of the brain AKA mindset, mental health, thought patterns, and everything in between. I hope you find that you love topics of the mind as much as I do because there's literally endless possibilities for improving our lives when we look closely at how the brain works!   Connect with me on instagram: instagram.com/deerbrainandbody If you listened please screenshot that you're listening, upload it to your IG story, and tag me! 0:09 why I haven't posted an episode recently1:10 "I don't have to be in the mood to do something, to do that thing."2:07 "Being 'in the mood' is not a prerequisite for action"2:29 how I implemented this in my own life3:16 your thoughts aren't always right or meaningful3:52 your thoughts have a life of their own4:01 which thoughts are the "real you"4:35 "just because you think something doesn't mean you have to believe it or take it as a directive"4:59 motivation comes after action, not vice versa5:29 get comfortable doing things when you're not in the mood

006: I don't want 2021 to be a stagnant year for my progress so I'm coming at it in a way I never have. I'm using research and mindset shifts to set myself up for success this time. In years past I just brushed off these ideas because it sounded so cheesy and honestly I just didn't want to take the extra effort to do it even though it was such a minimal amount of effort for a potentially massive reward. But I have big goals and I am INTENT on reaching them or getting super close and I know you are too so press play and absorb the best information you'll hear this year on goal setting. 1:05 all the shows i've been watching lately2:25 the story of my ski accident5:00 the mental health fall out of my accident11:46 increasing your success by 3x12:38 increasing your success by an addition 33%13:15 how to ask someone to be your accountability buddy14:00 becoming your own accountability buddy16:16 process-oriented goal setting explained16:50 why product-oriented goal setting is so unreliable19:48 how to come back from setbacks in an empowering way21:00 enjoying the journey, not just the result21:20 summary of episode main points Contact:instagram.com/deerbrainandbodydeerbopfit@gmail.com APPLY for Fit Mind Fit Body Collective, my 8-week online group program for women who want to finally take control of the fitness + mental health in an empowering, sustainable way: https://ghadeernasser.typeform.com/to/pjDo4M

005: The #1 question I get asked is, "how do you stay motivated all the time?" and today I am answering that question and delivering you realistic, actionable tips that you can implement literally right away to start getting more stuff done and actually sticking to your goals. Fit Mind Fit Body Collective Application: https://bit.ly/3rFOk7wInstagram: instagram.com/deerbrainandbodyE-mail: deerbopfit@gmail.com

004: Staying active in a pandemic in the summer wasn't so hard but... in the winter? Without a home gym or gym-gym to turn to? Uhh - how can we find ways to move in these less than perfect conditions? Today's episode will give you 8 tips + tools for staying active in these trying times. All tips provided are realistic and effective, as always! I use almost every single one of these tips myself. So click play and let's talk about life in a pandemic and learn some strategies to take care of our health through the icy cold months.  If you enjoyed this episode, please rate + review it on Apple Podcasts! If you're a Spotify listener you can just screenshot that you're listening to the show, upload it to your Instagram story, and tag me instagram.com/deerbrainandbody. You can also reach me at deerbopfit@gmail.com with questions, topic suggestions, or if you just want to say hey! 

003:  The end of the year and the blur of the holidays often leave us feeling like just that - blurry. Groggy. Blah. Without school or work anchoring us to our routines we tend to drift away and let ourselves indulge more than is comfortable and move less than is ideal. If you are wanting to both enjoy the CRAP out of the holidays AND stay in some sort of routine that will take care of your mental and physical health, you need to listen to this episode. I share with you my six, super special, saucy tips to end this year on a note that will set you up to enter the new year feeling sorta actually okay and maybe even... excited?Please come hang out with me on my Instagram page where I post daily at instagram.com/deerbopfit or just search instagram.com/deerbrainandbody or e-mail me your thoughts, questions, and suggestions at deerbopfit@gmail.com 

Are you someone who sacrifices their needs for others? Struggles to set boundaries for fear of upsetting others? Maybe you do this and you don't even realize it. Listen to today's episode to find out if this might be you, the psychology behind why it doesn't make you a better person, and what you can actually do to be a happy, healthy, good person!Rate and review this episode on Apple Podcasts and/or screenshot that you're listening to it, upload it to Instagram stories, tag me instagram.com/deerbrainandbody, and let me know your favorite takeaway! 

There's a common misconception that discipline is this elusive, unattainable skill that only the lucky 1% get to have and I want to debunk that idea for you today. You are not the problem nor are you destined to live a mediocre, unproductive life. With a bit of self-compassion, science, and a few simple but effective strategies you will finally be doing the tasks you've been trying to do for years.  If you enjoyed this episode please let me know by rating and reviewing the show and by taking a screenshot of the episode, uploading it to your Instagram story and tagging me instagram.com/deerbrainandbody