Try These Three Things to Create Lasting Change

Fueled: Conversations in Kelsi's Kitchen

#Fitness #Nutrition #Kelsis Kitchen #Fuel #Best Self #Food #Self Help #Wellness #Movement #Mindfulness

5:58

In 1966, two Brazilian men were found dead on Vintém Hill under bizarre circumstances that continue to perplex investigators and conspiracy theorists alike. Lying side by side, their bodies were discovered wearing matching lead masks—shields with no eyeholes—alongside cryptic notes. Were they victims of a cult ritual, a failed experiment, or something even more otherworldly? See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info .…

for ca. et år siden 27:33

MP3•Episode hjem

In this episode, we explore the three core truths you need to embrace for true transformation: frustration, bravery, and discipline. First, we discuss how frustration with your current state is often the catalyst for saying, “no more.” Next, we dive into the bravery required to admit and demand more from yourself and others. Finally, we reveal how discipline acts as the bridge between desire and reality, leading to lasting change in health, mindset, and life goals. With real-life examples in food and fitness, we show how these truths apply across your journey.

Tune in and discover how to turn your frustration into fuel, find the courage to demand more, and use daily discipline to create the life you want.

Key Takeaways:

Frustration is the tipping point for change.
Bravery helps you admit when something’s not working and declare your worth.
Discipline is the daily practice that transforms goals into achievements.

Call to Action: Reflect on your own journey and embrace these truths to start creating lasting change today!

30 episoder

Try These Three Things to Create Lasting Change

Fueled: Conversations in Kelsi's Kitchen

published for ca. et år siden

Del

MP3•Episode hjem

Tune in and discover how to turn your frustration into fuel, find the courage to demand more, and use daily discipline to create the life you want.

Key Takeaways:

Frustration is the tipping point for change.
Bravery helps you admit when something’s not working and declare your worth.
Discipline is the daily practice that transforms goals into achievements.

Call to Action: Reflect on your own journey and embrace these truths to start creating lasting change today!

30 episoder

#Fitness #Nutrition #Kelsis Kitchen #Fuel #Best Self #Food #Self Help #Wellness #Movement #Mindfulness

Alla avsnitt

1
Mel Robbins "Let Them Theory": How it Can Change Your Life 38:24

for 5 weeks siden38:24

38:24

In this conversation, Kami, Cassandra, and Kelsi explore the Let Them Theory by Mel Robbins, discussing its principles and applications in personal relationships and self-awareness. They emphasize the importance of letting others be themselves while also taking responsibility for one's own reactions and emotions. The discussion highlights the balance between 'let them' and 'let me', advocating for emotional control and self-awareness as essential tools for personal growth and healthier relationships. In this conversation, we explore the themes of personal change, emotional control, and the dynamics of relationships. We discuss the importance of understanding universal truths, navigating social situations, and the challenges of maintaining personal boundaries in close relationships. The dialogue emphasizes the need for self-awareness and reflection in managing emotions and making choices that align with one's values.…

1
Good News for Snackers: Munch Smarter, Feel Better 30:45

for 6 weeks siden30:45

30:45

In this episode, the we discuss the evolution of snacking, the impact of marketing on our eating habits, and the importance of mindful snacking. We explore the concept of the scarcity loop and how it influences our choices, emphasizing the need for awareness and intentionality in snacking. The conversation also highlights the shift towards healthier snack options and provides practical guidelines for making better snack choices, including the 80-20 rule. Ultimately, the hosts encourage listeners to let snacking enhance their lives rather than hinder them. Micheal Easter - Comfort Crisis The Reel on Snacking https://www.instagram.com/reel/DFp3IDGpl-2/?igsh=MWtmN3Bxenc0ZHExdQ==…

1
What's on Kelsi and Kami's Plate: Daily Eating and Competition Fueling 49:09

for 7 weeks siden49:09

49:09

In this engaging conversation, Kami and Kelsi share their insights on food, nutrition, and performance as competitive athletes. They discuss their normal eating habits, the importance of diet in enhancing athletic performance, and how they adjust their nutrition leading up to competitions. The conversation also touches on the significance of gut health and the connection between diet and overall well-being. In this conversation, Kelsi and Kami share their experiences and insights on nutrition and training for competitive events like CrossFit and Ironman. They discuss the importance of pre-competition nutrition, the significance of consistency in training, and the differences between endurance sports. The conversation also covers race day preparation, post-event recovery strategies, and the mindset shift needed to view food as fuel rather than just a source of pleasure. They emphasize the need for a calculated approach to nutrition and the benefits of retraining one's palate to embrace healthier food choices.…

1
When Staying the Same Hurts More Than Change 29:48

for 8 weeks siden29:48

29:48

In this conversation, Kami and Kelsi explore the multifaceted nature of change, emphasizing the importance of understanding emotions, embracing fear, and recognizing the pain associated with both complacency and growth. They share personal anecdotes, particularly focusing on lessons learned from children and the significance of delayed gratification in the journey of self-improvement. The discussion highlights the four C's of change: courage, consistency, commitment, and confidence, encouraging listeners to take ownership of their choices and embrace the process of evolving into their best selves.…

1
The Art of Vacationing with Kids: Staying Sane and Connected 32:48

for 9 weeks siden32:48

32:48

In this conversation, the Kami, Kelsi, and Cassandra discuss the complexities of family travel, focusing on managing expectations, balancing routines, and navigating family dynamics. They share personal experiences and insights on how to make vacations enjoyable for both parents and children, emphasizing the importance of flexibility and communication. In this conversation, the speakers discuss the complexities of family vacations, emphasizing the importance of communication, managing expectations, and creating lasting memories with children. They share personal anecdotes and practical tips for navigating family dynamics, highlighting the need for grace and understanding during challenging moments. The discussion also touches on the significance of being present and the impact of shared experiences on relationships. Takeaways • Traveling with young children can be more challenging than expected. • Family vacations often feel like doing the same things in a different place. • Balancing expectations is key to enjoying family trips. • Having a routine can help children adapt to travel. • Flexibility in planning allows for a more enjoyable experience. • Using technology can ease the stress of traveling with kids. • It's important to communicate expectations with your partner before traveling. • Every family's travel style is unique and should be respected. • Finding activities that engage children is crucial for a successful trip. • Navigating family dynamics can enhance the vacation experience. Having discussions before trips can set better expectations. • It's important to ask kids about their favorite parts of trips. • Small moments can become the most memorable experiences. • Vacationing is a way to show care for loved ones. • Managing expectations can help reduce stress during trips. • Grace and understanding are crucial in family interactions. • Each family member may have different vacation preferences. • Recognizing when to give space can improve relationships. • Kids learn from observing how we handle situations. • It’s beneficial to reflect on experiences to improve future trips.…

1
EVERYDAY it gets EASIER, but you just gotta do it EVERYDAY, that is the HARD part: Building Consistency 28:36

for 10 weeks siden28:36

28:36

In this engaging conversation, Kami, Cassandra, and Kelsi explore the significance of consistency in building habits and overcoming obstacles in daily life. They discuss the challenges of maintaining routines, the importance of small actions, and the power of mindset in making choices. The conversation emphasizes that while it may be easy to neglect certain tasks, committing to them consistently can lead to profound personal growth and fulfillment. They share personal anecdotes and practical tips to inspire listeners to take actionable steps towards their goals. 00:00 Introduction and Setting the Stage 01:49 The Importance of Consistency 05:26 Building Habits Through Small Actions 10:31 Overcoming Roadblocks to Consistency 20:13 The Power of Choice and Mindset 25:45 Closing Thoughts and Encouragement…

1
Meal Prep Made Easy: Simple Tips for Busy Lives 27:56

for 11 weeks siden27:56

27:56

In this conversation, We discuss the importance of food preparation and meal planning as a means to promote healthier eating habits. We share personal experiences and practical tips for efficient food prep, emphasizing the need for consistency and creativity in meal planning. T We offer various simple strategies for creating meal bases, incorporating healthy snacks, and building a colorful and diverse plate to enhance nutrition. An important things to remember and we encourage all of you listeners to start small and gradually build their food prep skills, making the process enjoyable and sustainable.…

1
Balancing Goals - From Basement to Ceiling 32:44

for 12 weeks siden32:44

32:44

In this conversation, Kami, Kelsi, and Cassandra reflect on the challenges and expectations that come with the New Year, discussing the polarizing nature of resolutions and the importance of setting realistic goals. They introduce the concept of 'floors and ceilings' in goal setting, emphasizing the need for consistency and self-awareness in personal growth. The discussion highlights the significance of gratitude as a tool for maintaining a positive mindset and encourages listeners to embrace their unique journeys towards growth and change. Takeaways • New Year's can bring both hope and disappointment. • Setting realistic goals is crucial for success. • The concept of floors and ceilings helps in goal setting. • Consistency is more important than perfection. • Self-reflection aids in understanding personal growth. • Gratitude can shift our mindset from scarcity to abundance. • Small, incremental changes lead to significant growth over time. • It's okay to have a baseline and build from there. • Finding a balance between ambition and realism is key. • We are all on a shared journey of growth and change.…

1
2024 Reflections - Lessons to ELEVATE in 2025 31:11

for 13 weeks siden31:11

31:11

In this reflective conversation, the we discuss the significance of new beginnings as we transition from 2024 to 2025. We share personal lessons learned over the past year, focusing on physical, mental, and spiritual growth. The discussion emphasizes the importance of emotional resilience, awareness, and the power of support. As we navigate changes and challenges, we encourage each of you listening to embrace the experiences and look forward to the possibilities that lie ahead in the new year.…

1
Fueling On The Go - Healthy Eating Tips For Holiday Travel 34:04

for 14 weeks siden34:04

34:04

Takeaways • Staying healthy while traveling requires intentional choices. • Visualizing yourself as a healthy person can influence your decisions. • Maintaining dietary staples helps in feeling better during trips. • It's important to have a balance between indulgence and health. • Setting guidelines for eating can prevent feelings of guilt. • Short workouts can be effective even on vacation. • Planning meals ahead can ease the stress of travel. • Mindset plays a crucial role in maintaining health on vacation. • Using grocery pickups can simplify meal planning when traveling. • Enjoying the moment while keeping some health standards is key. Plan your meals with love and intention. • Healthy snacks can fill the gaps during travel. • Mindful eating starts before you reach your destination. • It's easy to spiral into negative thoughts post-vacation. • Recognize when you're in a pattern and break it. • Self-awareness is key to making healthier choices. • Small changes can lead to significant improvements. • Don't let a few days of indulgence derail your progress. • You have the power to change your habits. • Enjoy the journey and cherish the memories.…

1
What The Crap-The Scoop On Your Poop 35:43

for 15 weeks siden35:43

35:43

In this engaging conversation, the hosts delve into the often-taboo topic of bowel movements, exploring what our poop can reveal about our health. They share personal anecdotes about growing up in a poop-centric household, discuss the importance of fiber and hydration for digestive health, and introduce the Bristol Stool Scale as a tool for understanding bowel health. The conversation also addresses common misconceptions about constipation and emphasizes the significance of recognizing individual patterns in bowel movements. In this conversation, the hosts explore the intricate relationship between digestion and overall health, emphasizing the importance of understanding digestive symptoms and their broader implications. They discuss practical tips for improving digestive health, including hydration, exercise, and the significance of monitoring one's body. The conversation highlights that poop can serve as a daily health report card, encouraging listeners to pay attention to their digestive health as a reflection of their overall well-being.Chapters 00:00 Introduction to Poop Talk 03:00 Family and Poop: A Personal Journey 06:05 The Importance of Fiber and Hydration 08:50 Understanding the Bristol Stool Scale 12:09 Constipation: Myths and Realities 14:58 Traffic Flow Analogy for Digestive Health 18:06 Understanding the Connection Between Digestion and Overall Health 20:31 Identifying Symptoms of Digestive Issues 22:51 The Importance of Poop as a Health Indicator 25:10 Practical Tips for Improving Digestive Health 30:52 Closing Thoughts on Health and Digestion Bristol Stool Chart - https://www.verywellhealth.com/bristol-stool-chart-4174964 Dr. Will Bulsiewicz - 10 Strategies for Fantastic Bowel Movements https://theplantfedgut.com/fantastic-bowel-movements/…

1
Letting Go to Let In - A Framework to Feeling Better 27:02

for 16 weeks siden27:02

27:02

In this engaging conversation, Kami, Cassandra, and Kelsi explore the themes of family dynamics during the holiday season, the importance of letting go to make space for new experiences, and the balance between control and connection in relationships. They share personal anecdotes and practical strategies for managing stress and fostering deeper connections with loved ones, emphasizing the need for mindfulness and self-awareness in navigating life's challenges. Chapters 00:00 Holiday Chaos and Family Dynamics 04:07 Letting Go to Let In: The Concept Explained 10:01 Practical Applications of Letting Go 15:55 Control vs. Connection in Relationships 22:00 Challenges and Strategies for Letting Go…

1
What's Beyond Thankful? 35:43

for 17 weeks siden35:43

35:43

In this episode, we explore how to make gratitude a daily, powerful fuel for your life rather than a fleeting holiday tradition. By delving into the difference between thankfulness and gratitude, we uncover why gratitude is a deeper, more enduring practice that can transform your mindset and enhance your well-being. We introduce the 2x2 matrix (the "want/have" framework) as a simple yet impactful tool to shift focus and cultivate gratitude in real time. Practical exercises, including Dr. Phil Stutz's visualization method and daily journaling prompts, offer actionable ways to integrate gratitude into your routine. Learn about the science-backed benefits of gratitude for mental health, relationships, and even physical well-being, and discover practical tips for amplifying gratitude throughout your day. Finally, we challenge you to embrace a gratitude practice this week—your mindset will thank you! Books and links: Build the Life You Want by Author Brookes and Oprah Winfrey Lessons for Living by Phil Stutz Here is the box and matrix we was referring to. https://davidepstein.substack.com/p/happiness-is-a-2x2-matrix…

1
A Powerful Way to Create Change - A Self Debrief Guide 33:46

for 18 weeks siden33:46

33:46

In this episode, Kami and Kelsi discuss the importance of self-awareness in coaching, particularly in the realms of nutrition and exercise. They emphasize the need for individuals to understand their starting point in order to make meaningful changes. The conversation covers the process of debriefing one's food intake and exercise routines, the role of accountability in achieving goals, and the significance of finding a quiet space for reflection. They also highlight the importance of reviewing daily wins and identifying areas for growth, ultimately encouraging listeners to embrace the 50-50 nature of life and the continuous process of making choices. In this conversation, Kelsi and Kami explore the importance of emotional awareness and self-reflection in personal growth. They discuss practical steps for improving daily habits, understanding emotional cues, and taking responsibility for one's actions. They emphasizes the significance of slowing down to check in with oneself and the power of asking empowering questions to foster change. Chapters 00:00 Introduction and Overview of Coaching 03:13 The Importance of Self-Awareness 06:04 Debriefing: Analyzing Food and Exercise 09:10 The Role of Accountability in Coaching 12:01 Finding a Quiet Space for Reflection 14:45 Reviewing the Day: Wins and Growth Areas 17:51 Improving Daily Habits 20:04 Emotional Awareness and Readiness 22:59 Understanding Emotional Cues 27:06 Taking Responsibility for Change 29:55 Empowerment Through Self-Reflection…

1
Helping Kids Stay Healthy During the Holidays 31:05

for 19 weeks siden31:05