All or Something Living Podcast
Ep. 23: 3 Unconventional Ways to Build Habits that Actually Stick

Ep. 23: 3 Unconventional Ways to Build Habits that Actually Stick

February 27, 2019

How many times have you told yourself that you were going to start working out, or eating healthy, or finally tackle that cleaning project you’ve been avoiding forever?

 

How many times have you actually followed through? I imagine the story goes a little something like this...you start to notice that your pants are getting a little tighter. You feel more and more uncomfortable in your body by the day...but you ignore it. You assume that if you ignore it, it will just go away. Until one day, you find yourself screaming at your spouse and kids...and you’re not exactly sure why you’re so upset.

 

Until you dig a little deeper and realize that you haven’t really been taking care of yourself. And it’s taking a toll on your relationships, and your self-esteem. You decide it’s time to make a change! You make the declaration to start working out 5 days a week, cut out gluten, sugar, carbs, oh and while you’re at it, you might as well start drinking a gallon of water a day.

 

At first, you’re motivated and excited! You think to yourself, “this time will be different! I’m tired of living this way”. For the first week or two, you’re on it! You sweat your booty off in those hour long gym sessions. You declare on Instagram “I cut out gluten, sugar, and carbs and I’ve never felt more energized!”, you carry your gallon jug around as a badge of honor for your new healthy lifestyle.

 

But then...the inevitable happens.

 

Life kicks in. Your kid gets sick. Or you get in a fight with a spouse or friend and it totally throws you off. Suddenly, your new habits are the first thing to go out the window. And your back to square one. Not only are you back to square one, but you’re also pissed at yourself. How could you let this happen again? When will you actually follow through with what you say you’ll do? Why can’t you just get it together?

 

I hear you, my friend. I can’t tell you how many times I’ve been in this position. And how many times I felt like I was treading water, and never actually making progress. I thought it was my lack of willpower or motivation that was holding me back. WRONG. So wrong. It was actually the way I was approaching my goals and resolutions that was keeping me stuck. Thankfully, I’ve been through it and come out on the other side (more victoriously than I ever could have imagined, might I add!) and I’m here to help you beat habit building overwhelm so you can actually become the person you know you’re capable of being, and create the life of your dreams.

 

Wanna know how to become your ideal self, and live the life you dream of? 

 

Listen to the episode & I'll guide you through a few of the most impactful ways you can start to build life changing habits right now. 

 

Don't forget to grab yourself a copy of the Habit Transforming Worksheet! You can get that by clicking here :)  

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 22: How to Crush your Daily to-do List

Ep. 22: How to Crush your Daily to-do List

February 20, 2019

Do you lack the energy it takes to get through your days, or weeks? Is it something you feel is holding you back, but you don't know what to do about it? 

 

Don't worry, I've got you! This episode will cover my top 8 tips for generating more energy on a consistent bases. I take a holistic approach to this idea of creating more energy, which means we work from the mindset out! 

 

When I asked my audience what they struggle with the most in terms of health & happiness, many of them said they don’t have enough energy to get through the day...I know how it feels to get those afternoon crashes, or to have a hard time even getting out of bed in the first place. It is one of the most frustrating things. Because let’s face it...if you’re not feeling good or energetic, then you’ll be way less likely to actually do the things you set out to do every day. Then that snowballs into not meeting long-term goals, which leads to beating yourself up, and feeling like crap about yourself. We don’t want that!

 

In this episode, I’ll share with you my best tips for generating more energy in my life. Using these tips, I’ve been able to not only have enough energy to get through my days, but feeling more energetic makes me feel more vibrant and happy. And that’s the goal for me, happiness!

 

What's your goal? How would having more energy change your life? 

 

Before you go--don't forget to grab your free checklist to help you implement everything you learn in this episode. You can grab that by clicking right here.  

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

 

Ep. 21: Why Cutting out Foods Makes you Want Them Even More (and How to Feel Less Crazy Around Food)

Ep. 21: Why Cutting out Foods Makes you Want Them Even More (and How to Feel Less Crazy Around Food)

February 13, 2019

You won't want to miss this episode! It's the most educational, impactful episode I've ever done. It definitely takes the cake for one of my favorite episodes, and I know you'll love it too! 

 

If you've ever been on a diet, or worried about your weight, or felt out of control & crazy around food...this episode is for you. I cover:

 

  • The most common unhelpful behaviors most people engage in when it comes to food, and how to turn them into more helpful behaviors 
  • How to troubleshoot food struggles like sugar cravings and emotional eating
  • How to know the difference between dieting and healthy eating, and why the heck it even matters

 

We'll cover a lot of ground in this episode, so make sure you grab my free All or Something Eating Guide to help you implement everything you've learned! You can get that by clicking right here

 

Here are some other links mentioned in the episode (I do get a small commission if you make any purchases, but don't worry-it won't cost you any extra!)

 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 20: How to Feel More Comfortable in your Skin

Ep. 20: How to Feel More Comfortable in your Skin

February 6, 2019

This week on social media I asked the question "do you feel comfortable in your body?" 

 

I wasn't crazy surprised by the answer--spoiler alert: most people sadly DO NOT feel comfortable in their bodies. 

 

In fact, according to a study found on nationaleatingdisorders.org, 70% of women are unhappy with their bodies, while 43% of men are dissatisfied with their bodies. 

 

Why is this? Most of it has to do with weight and body size. We feel a LOT of pressure to be a certain size in order to feel beautiful. Our society values looks over all, and that can be a really difficult reality to cope with. 

 

This episode is all about exploring the reasons why we feel so uncomfortable in our bodies, and at the end of the episode I'll give you a few actionable tips to help you start feeling more comfortable in your body right now! The good news? You don't have to lose weight in order to feel confident in your body. In fact, the acceptance begins before the weight loss. That's the secret to making long lasting changes in your habits, and it's something that no one is telling you.

 

And for the women who are interested in the freebie I offer during the episode, here's where you can grab yourself a copy of the Body Love Guide: The Body Love Guide

 

If you're interested in digging deeper into the statistics I share in the episode, here is the link to that: Eating disorder facts and statistics

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

 

 

Ep. 19: 5 Reasons why Meal Prep is a Game Changer

Ep. 19: 5 Reasons why Meal Prep is a Game Changer

January 30, 2019

What comes to mind when you think of meal prep? 

 

Do you envision hundreds of tupperware containers sitting on your counter filled with plain chicken, broccoli, and brown rice? Do you prep in an attempt to coerce yourself to eat healthy throughout the week, but in reality you usually end up wasting most of it? 

 

That's what meal prep used to look like for me. I only knew about meal prep from my body building days, and it usually meant spending 4-5 hours in the kitchen, making food I would dread eating. 

 

All that has changed! And to be honest with you, I took a break from meal prepping for a long time as I healed my relationship to food. It's taken me a while to find a system that works for me, but once I did it was a game changer!

 

For me, meal prep has to be simple if I'm gonna get it done. It also has to be flexible...I get tired of eating the same thing all week long! Are ya with me?? 

 

In this episode, I'll share 5 ways that meal prep has been a game changer in my life. My intention is to talk you into meal prepping too ;) It's one of the key factors for turning healthy eating into a habit, so you can feel your best, and show up for the people you love most as the best version of yourself!  

 

If you already know that meal prep is important, and you want to make it a habit then be sure to join my newsletter by visiting laurenkepler.com and signing up for my 5 Day Meal Prep Challenge! That way you can get updates for my upcoming Meal Prep Maven course. 

 

If you listened to this episode and want to dive deeper into the mindset stuff, click here to sign up for your freebie! 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 18: The Real Truth About your Weight

Ep. 18: The Real Truth About your Weight

January 23, 2019

Do you feel like your weight holds you back? 

 

Do you find yourself saying things like "when I'm in my ideal body, I'll go on that vacation...or go after that dream career...or wear a bikini confidently on the beach..." etc.? 

 

In our society, weight seems to be the focal point for everything. We believe weight is the magic number that reveals whether or not someone is healthy, but more than that...we think our weight and the size of our bodies defines our worth. 

 

We know this as "truth", and it's a norm to us...but is it really true???

 

In this episode, I explore the topic of weight and the role it truly does play in our worth and health. This is a topic that not a lot of people are talking about, so I definitely recommend listening in! 

 

There is a way to stop battling your body while caring for your health. In fact (spoiler alert), the best way you can truly care for your body is to stop battling it, and instead start working with it. 

 

At the end of the episode, I equip you with a few things you can focus on instead of just the phrase "I want to lose weight". 

 

Here are a few links mentioned during the episode (some links mentioned may earn me a small commission, but that doesn't impact the price you pay): 

 

Fix your Period Program with Nicole Jardim

 

The Adrenal Thyroid Revolution: A Proven 4 Week Program to Rescue your Metabolism, Hormones, Mind & Mood 

 

The Institute for Integrative Nutrition

 

Go with your Gut: The Insider's Guide to Banishing the Bloat with 75 Digestion-Friendly Recipes 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 17: How to Turn Healthy Eating into a Sustainable Habit

Ep. 17: How to Turn Healthy Eating into a Sustainable Habit

January 16, 2019

In your mind, what does "healthy eating" look like? 

 

For a lot of people it means cutting calories, controlling portion sizes, eating bland foods, and it's just not sexy. But what if healthy eating could mean eating the foods you love, having foods with lots of flavor, and never feeling guilty about your food choices? 

 

Now that sounds a lot more appealing. 

 

The only time I used to eat "healthy" was for weight loss purposes, and I didn't know any other way. I couldn't understand why people would choose to torture themselves for any other reason than to lose weight. 

 

That was until I learned what healthy eating meant for me and my body. (Hint: It's not the restriction based approach we're used to). When I attended IIN for health coaching school and learned about bioindividuality...meaning what works for some doesn't always work for everyone...it changed everything. 

 

Knowing that term helped me determine what my own version of healthy looked like. And instead of cutting out foods, I learned to add in vibrant, delicious, nutrient-filled foods. My point here? You can still be a foodie just like me, while enjoying a variety of foods and prioritizing health. 

 

In this episode we'll discuss what most people think of healthy eating (including you), then I'll take you through some actionable tips to help you reframe your mindset around this concept so that you can begin implementing nutrient-rich foods on the regular...while you say goodbye to the food guilt and confusion you might be feeling right now. 

 

Let's get to it! 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 16: How to Not Let Perfectionism Hold you Back

Ep. 16: How to Not Let Perfectionism Hold you Back

January 9, 2019

Perfectionism. 

 

Remember when we valued perfectionism? A really popular job interview tip has been to claim "perfectionism" as a weakness when the goal is to actually disguise it as a positive thing.

 

Except now we're realizing that perfectionism really can be a flaw. 

 

I held back on even starting this podcast for years, because I wanted to wait until I had the time and resources to do it "perfectly". I compared my beginning to many other's middle, and it was paralyzing. 

 

I thought I had gotten over my perfectionist tendencies until my boss was sitting with me at my desk one day and pointed out a book I had. She mentioned that she heard it was a good book, and I replied "I haven't read it yet. I feel guilty reading fiction books when I know I could be educating myself". She responded by saying that reading for pleasure is a great thing! 

 

That conversation made me realize that I was often feeling guilty for relaxing, or doing something other than improving myself because I constantly had this sinking feeling of not being "enough". 

 

For the past few months I've really been focusing on letting go of my perfectionist tendencies, and having this podcast has really helped with this! 

 

In this episode I explain what perfectionism is, how it holds us back, how it helps us, plus some actionable tips on how you can move through your perfectionist ways and begin to accept your beautifully flawed self. 

 

Dive right in and let me know your thoughts! 

 

Here's an article shared during the episode: 9 Signs that you Might be a Perfectionist

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 15: Life Updates and an Important Conversation

Ep. 15: Life Updates and an Important Conversation

January 2, 2019

I'm comin' atcha on New Year's Eve of 2018! I've got a few life updates, some exciting news, and I'll be sharing an important and impactful conversation I recently had with a friend during a trip in Big Bear. 

 

This episode is a little different from most of my other episodes. It's more conversational, which leads me to ask... do you prefer the conversational episodes, the more informational episodes, or a mixture of both??? 

 

During this episode I'll cover: 

 

  • What I've been up to during the holidays
  • Some big changes I'll be making in 2019
  • A few things I'm proud of myself for in 2018
  • An important conversation I recently had with a friend--I'm sharing because I think you might learn something from it!  

 

Give it a listen, and let me know your thoughts! 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 14: New Year’s Resolutions-Should you Partake?

Ep. 14: New Year’s Resolutions-Should you Partake?

December 26, 2018

It's that time of year again! Everyone is talking about what they're planning to accomplish next year. 

 

But have we outsmarted New Year's Resolutions? So many of us start up with really ambitious goals and plans, only to fizzle out within the first few weeks of the year. 

 

So is there even a point in setting a resolution? 

 

I share my thoughts on this in this episode! 

 

And while I believe you should be setting and achieving goals all year round, and not just the beginning of the year...I do think planning and envisioning the year ahead and can be really helpful. Be sure to grab my free worksheet on this at the end of this episode. Click here to get your copy

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are a few more ways to keep in touch with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en