Crash Course 219: Reality is Negotiable

Get ready to fast-track your journey to success with this installment of our mini-series for Holiday Habits on the Live Unbreakable Crash Course podcast.

In this episode, we're throwing out the old playbook and saying goodbye to the waiting game. Why wait for January 1st when you can start making transformative changes right now?

We delve into the age-old debate of attainable versus unrealistic goals, offering practical insights to help you set objectives that align with your aspirations. The podcast is packed with tips on crafting SMART goals—those Specific, Measurable, Achievable, Relevant, and Time-bound objectives that set you up for action and accomplishment.

Procrastination, be gone! Waiting for the calendar to flip can often lead to a cycle of delay. Learn the science behind breaking free from the "I'll start tomorrow" mindset and create a momentum that propels you towards success today.

Join us as we uncover strategies to infuse your goals with the kind of unbreakable energy that keeps you motivated and moving forward. We believe in the power of the present, and this podcast is your invitation to seize it!

Don't miss out on the actionable insights that could transform your resolutions into reality. Tune in, get inspired, and let's make those goals unbreakable, well before the New Year's Eve countdown begins! 🚀🎉

Ready but unsure where to start? Join Coach Shaun or Coach Sara for a free consultation and get the roadmap you need to get started, no strings attached. Shaun@LiveUnbreakable.com and Sara@LiveUnbreakable.com

In this mini-series episode of our Live Unbreakable Crash Course podcast, we're tackling the holiday season head-on with tips to keep both your body and mind in top shape.

From holiday-proofing your meal plan to outsmarting the buffet, we've got your back. Learn how to make healthy choices effortlessly and navigate social gatherings without compromising your wellness goals.

Discover holiday hacks like choosing pumpkin pie over pecan and breaking up physical activity into manageable chunks. Plus, find out how to fit your favorite festive dishes into your meal plan without guilt.

Keep moving with family and friends, prioritize quality sleep, and remember: the season is about celebration and connection. Let's make this holiday season your healthiest, happiest, and most unbreakable yet! 🌟🏋️‍♀️

Reach out to Coach Shaun (Shaun@liveunbreakable.com) or Coach Sara (Sara@liveunbreakable.com) for a free consultation to find out if coaching is right for YOU! 

Indulge in the warmth of self-love and liberation from guilt with Coach Shaun and Coach Sara on this installment in the mini-series: Healthy Holiday Habits.

This podcast invites you to explore transformative discussions on letting go of guilt during the holiday season. Delve into practical strategies for avoiding guilt altogether, learn how to give heartfelt gifts without the weight of financial burden, and, above all, discover the art of gifting yourself the boundless joy of self-love.

Join us in unwrapping a season of compassion, where guilt takes a back seat, and the true spirit of giving emanates from a well-nourished heart.

Ready for the next step in your life journey and looking for guidance? Reach out to Coach Sara at Sara@liveunbreakable.com.

Got your new year goals figured out, but don't have the roadmap to reach them? Get a free 15min consultation with Coach Shaun! Reach out at Shaun@liveunbreakable.com

Embark on a journey of self-preservation and empowered living with 'Boundary Bliss,' our first installment of a mini-series designed specifically for *you* to navigate the holiday season.

Dive into insightful discussions with Coach Shaun and Guest Speaker Coach Sara on establishing both personal and professional limits to safeguard your well-being.

Explore strategies and mechanisms for conserving your precious energy amidst the holiday hustle and discover the liberating magic of saying 'no' as a complete sentence.

Join us as we unravel the secrets to creating a holiday season filled with balance, joy, and unapologetic self-care.

Looking to get in touch with Sara for Life Coaching? Reach out to Coach Sara at Sara@liveunbreakable.com.

Ready to take the next step in your health journey? Reach out to Coach Shaun at liveunbreakable.com or girlshaun.com.

What Is Ozempic and Why Is It Getting So Much Attention?

By now, I am sure you have seen or heard about the miracle drug that Elon Musk, Kim K, and heck, probably your all-time favorite influencer on (insert platform here) is using for their  "amazing before and after shoots"

If you are unfamiliar with what I am referencing - first of all, good for you - second of all, it's Ozempic and/or Wegovy that the FDA recently approved for Type 2 Diabetes and weight loss.   What you've probably seen/heard is that you'll lose weight fast and finally get the results you've been looking for in half the time/effort - or faster.

What you probably don't know is the specific diet you have to stay on whilst using the drug, the SLEW of negative side effects, the likely weight gain after use, and the tremendous shortage it is causing for people who actually *need* these drugs for their health.

The US FDA approves drugs for very specific audiences only - Ozempic is for Type 2 Diabetics only and Wegovy is for individuals with extremely high BMI or that have weight-related co-morbidities like high blood pressure.  

Off-label use is not safe or effective.

TL/DR: Semaglutide is a powerful prescription medication available in multiple forms, but created for use by a specific subsection of patients with disorders that cannot be resolved with lifestyle changes alone. Consult with your healthcare physician and stop taking these medications if you don't fall into one of the two groups that this SHOULD be used for.

As always, thank you for listening in and please share this episodes or any others from my podcast if you found them useful, or you know someone who could benefit from a listen!  More info at liveunbreakable.com

Scientifically speaking, decision fatigue is the diminishing amount / quality of energy someone has after either an overwhelming number or weight of decisions over a specific period of time.

While scientists are unsure of the exact brain chemistry, psychological processes, or long-term ramifications ... the data clearly shows that decision fatigue not only exists, but can in fact cause other health issues.

In this episode, we cover how to identify decision fatigue, the difference between indecisiveness and fatigue, and how to ultimately train your way out of both.  Solving for this fatigue can lead to a more positive outlook and less frustrating environment in both work and play.

If this episode was interesting / educational, we would love for you to share it with you friends and family either directly or on social media. Also please feel free to get in touch with Coach Shaun or the Live Unbreakable coaching staff by visiting LiveUnbreakable.com

I read somewhere that in the sea of nutrition information available in the world ... there is a heavy tide of inaccuracies.

Could not agree with something MORE!

In Episode 301 of the Crash Course Podcast, we went over the top 5 nutrition myths that everyone seems to believe, but there were so many I needed a part two. SO here we go!

Today, I wanted to debunk the following MYTHS:

1. Low-fat / fat-free foods are healthier choices
2. Full-fat products cause weight gain
3. Certain foods like cinnamon burn fat
4. A detox diet will clean toxins from the body
5. Everyone should follow a gluten-free diet

Follow us on instagram @liveunbreakable or @livingunbreakable and be sure to join our mailing list at liveunbreakable.com for free recipes, workouts, motivation, and lots of fun delivered right to your inbox!

... And how to finally reach them.

Y'all know i wasn't about to leave you high and dry!

Goals can be super powerful because not only do they provide direction... they can also give you clarity and focus to really thrive in life.

But I notice a few trends when clients come to me looking to make consistent progress, attempt to follow through, or try to reach their specific objectives. Even in spite of their best efforts.  All too often, there's something deeper that is holding them back from achieving the goals they're passionate about.

In my experience - both personal and professional - there are a few consistent (and brutally honest) reasons you are not achieving your goals.  Listen in to identify them, and more importantly, overcome them to achieve the goals you've been working towards. Whatever your goal, use these skills to attain it!

At some point, you've probably felt super bloated and uncomfortable or known someone who has.  Maybe you even wondered how to stop feeling bloated, or if it's normal to be bloated for days at a time.  Or maybe you just want to understand a little bit more about how bloating happens, what causes it, and how to resolve it once and for all.

Well, you're in the right place!  Gut health has always been a passion of mine and I'm so excited to be able to share some education and resources on the topic and help you live a life free of bloating.

From identifying foods that make you bloat, anti-inflammatory foods, and foods that can help reduce bloating, this podcast has it all!

Tune in and leave us a review or share this podcast episode with someone who could use some bloating help. For more information, please visit liveunbreakable.com

Whether you’ve recently hit your goal weight (WOOO!!!) or you just want to figure out how to maintain your weight loss, you’re likely going to need to start adding some calories back into your diet. 

Enter: reverse dieting. The upside down, backwards, and complete opposite of all things diet....mostly.

This episode was so fun because we ebb and flow between real world examples and scientific studies to understand metabolism, energy balance, metabolic adaptation, and adaptation thermogenesis - and how ALL of them affect the body and brain.

If you're wondering how to get BMR calculated, I included information below!
Calculate Basal Metabolic Rate

• Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) 
• Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

And to calculate TDEE (total daily energy expenditure): 

• Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
• Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years) 

Visit www.liveunbreakable.com for more information on nutrition, reverse dieting, and all things gut health!