nourished

en-usSeptember 30, 2021

Finding Alignment Through Numerology with Meaghan Alton

Numerology can be a powerful tool to help you find your North Star, answer some of life’s most difficult questions, and connect you with your purpose and truth. This week, Ciara welcomes Certified Numerologist Meaghan Alton, who talks about the power of this tool. She explains what numerology is, how we can use it to tap into our truth and knowing, and how she got into it from an unlikely path of corporate and business. She gives a sneak-peek into Ciara’s chart and provides some resources for those looking to possibly become a certified numerologist coach.

In this episode, you will learn more about:

What exactly numerology is, and how it can help you tap into your intuition.
The interesting way Meaghan came to numerology through a corporate background.
How does our body tell us when we are out of alignment?
Numerology can help us explain and accept parts of us that we typically would have shame about.
Advice for those who want to coach and support others in numerology.
Numerology is an amplifier to your own alignment, and you can easily use it with other modalities. In fact, that is encouraged! Find out what else Meaghan pairs it with.
How can numerology help set us free from our shadow traits?
Can we use numerology to make sense of the world both from a micro and macro level?

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Meaghan Alton

en-usSeptember 23, 2021

Executive and Single Mom Uses Mindset to Lose Over Forty Pounds with Michelle Zorn

This week, Ciara puts a spotlight on an amazing VIP client, Michelle, who has shown phenomenal progress and could serve as an inspiration, no matter where you are in your health journey. Michelle openly shares about her weight gain and finally deciding she wanted to feel better, and why she sought out a coach. She talks about the changes both in lifestyle and mindset that she made, and a few huge factors like sleep that made a world of difference in her feeling great. Now down more than 40 lbs, Michelle wants to share her message of hope, dedication, focus, boundaries, and discipline, and why there is no perfect time better than today to start.

In this episode, you will learn more about:

Ciara looks at each client’s food diary so it is an individual approach, since a diet is not a one size fits all approach.
The more you commit to yourself, the more successful you become.
Our health is an everyday commitment, it is not something that you do for a week and then forget about.
What was the point Michelle decided to focus on her health?
Michelle describes herself as naturally shy and introverted. How did she step out of her comfort zone so courageously?
Michelle learned about the importance of sleep and how we make better decisions, have more balanced blood sugar, and have a more positive mood when we get the adequate amount of sleep.
Michelle cut out dairy and saw a drastic improvement in her digestive issues and bloating. However, if she does want an ice cream she doesn’t say “never” but instead makes it a conscious choice.
It’s never the perfect time to start, and we all have busy and distracting lives. Michelle credits her hard work and dedication to helping her maneuver through life’s challenges.

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en-usSeptember 16, 2021

Boost Your Libido and Harness Your Feminine Power

This week, Ciara starts the show talking about the importance of taking a break when you need it. Then, she introduces the very special topic for this week — discovering our true feminine nature and standing in our power in all ways. She shares why so many women suffer from low libido, and a few of the root causes that she typically sees when working with her clients. Ciara shares practical (and easy!) ways to boost your sex drive, and opens up about what she’s learned about her own body and self through her personal relationships.

In this episode, you will learn more about:

Yes, it is important to be consistent and disciplined about your self-care, but that includes also knowing when to take a break.
So often, society makes us feel ashamed of the things that are actually divine gifts.
What are some of the reasons why a woman would have low libido, from both an emotional and physical perspective?
You don’t need to be your goal weight or perfect body type to start loving yourself and treating your body, mind, and spirit with respect.
Ciara gives a few client testimonials, including one powerful woman who went from low testosterone and fatigued to winning cross-fit competitions.
It comes back to self-love. Self-love is taking care of yourself and following through with your promises. This will play into how you feel about your body and body image.
Feel like you are stuck in your masculine energy? You can start today to welcome a more feminine and receptive way of being.
What is polarity in a relationship, and why is it so important?

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Vagina By Naomi Wolf

en-usSeptember 02, 2021

Three Inexpensive and Powerful Household Items That Will Change Your Life

Did you know there are three very powerful and natural things you may already have at home that can be a complete game changer for you and your family? This week, Ciara discusses her top three favorite household items: tea tree oil, coconut oil, and apple cider vinegar. She shares many of the evidence based benefits of each product and how we can use them for both prevention and treatment. Plus, a special bonus item that will have you wanting to jump in a nice bath immediately.

In this episode, you will learn more about:

Tea Tree Oil - kills bacteria, speeds up healing infections and disinfects minor cuts, helps fight yeast infections, great for rashes and mosquito bites. Has antiviral, anti-inflammatory, and antibacterial properties.
Apple Cider Vinegar - Alkalizes your body, aids in digestion, great for calming acid reflux. Along with tea tree oil, it can also be used to combat acne and skin blemishes. Mucus thinner, debloater, and helps to balance blood sugar.
Feeling a cold coming on? Apple Cider Vinegar in the morning is great to ward off an oncoming illness.
Coconut Oil - great for hair and skin hydration, natural anti-frizz for hair, antiviral, antimicrobial and antibacterial. Natural lubricant.
Bonus - epsom salt baths are great for reducing muscle soreness and detoxing. Add in tea tree oil to reduce itching from rashes, and to prevent infections.

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en-usAugust 19, 2021

Turn Fear Into Empowerment By Focusing On Your Health

This week, Ciara shares a talk from last spring that still rings very true about motivation, empowerment, and taking control of our health. She talks about why it is extra crucial to focus on health now, and how all of the setbacks can actually be opportunities to tune in and create healthy habits. Ciara gives practical tips on ways to boost your immune system, reduce inflammation, and support the body. She shares her secrets for success and how she stays accountable.

In this episode, you will learn more about:

There’s a lot of things you don’t get to control, but what we do get to control is how we treat ourselves and our body.
How we rest, exercise, and nourish ourselves is very important to our health, and especially during the pandemic where those with obesity and health conditions seem to have a harder time.
You are in charge of what you watch and consume. Make sure you are listening to powerful and positive things, and not tuned in to things that stoke your fear.
You have so much power, more than you may even think.
Motivation is not something that lasts, and you have to figure out how to motivate yourself every day.
How does Ciara stay accountable to set herself up for success?
If we lead with our mind, our body will follow.
Why focusing on reducing inflammation and cleaning up our gut microbiome is so important.

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en-usAugust 12, 2021

What It Takes To Lose 40 Pounds In Three Months. An Intimate Client Interview.

This week, Ciara introduces us to Kerry, her inspirational client who has not only lost 40 pounds in three months but has made a clear and permanent commitment to her healthier, happier lifestyle.

Together they discuss the importance of prioritizing yourself no matter how crazy life gets. Kerry is an amazing example of looking beyond the number on the scale and focusing on the satisfaction that comes from experiencing life to its fullest, feeling amazing in your body, and seeing what you are capable of accomplishing every day of your life.

In this episode, you will learn more about:

When Kerry changed her mindset, she changed her life and the trajectory of her health.
The steps that Kerry takes every single day to optimize her health, starting with what she eats and how she moves her body.
Grounding your body in adequate sleep and consistent nourishment is an essential piece of the health puzzle.
Stress is a huge factor in your ability to make the best choices for your body every single day.
The decision that Kerry made to prioritize herself allows her to feel her best and also give her best self to others.
When we keep our commitments to ourselves every day, we are able to live life to the fullest.
Celebrate the non-scale triumphs that you reach along the journey to a healthier you.
Accountability to a partner can help you recognize how far you’ve come and where you are heading.

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en-usAugust 05, 2021

Empowering Women on Their Fertility Journey with Dr. Kara and Dr. Hillary

This week, Ciara welcomes Board certified Natural Fertility Specialists, Dr. Kara and Dr. Hillary, founders of Cultivate Fertility. They share over 30 years of clinical experience and work with women to optimize their reproductive health at every stage of life using science based and holistic treatments. They discuss how fertility is not a one size fits all approach, what major factors of infertility we may be overlooking such as limiting beliefs and stress, the 6 Core Principals they use at Cultivate Fertility, and why taking pristine care of yourself is the best thing you can do both for yourself and your fertility.

In this episode, you will learn more about:

How Dr. Kara and Dr. Hillary each got into the field of medicine, and their personal journey with fertility.
The times that we feel are the most doom and gloom can really be a lesson about our own bodies and teach us so much about our health.
Stress is a huge factor of why so many women struggle with fertility, yet it’s often brushed under the rug or not talked about at all.
How PCOS, hormonal imbalances, and blood sugar all play a role in our fertility and overall health.
Limiting beliefs and negative self talk can stop us from taking the action we need to focus on our health.
More about Cultivate Fertility, and the types of programs and resources that Dr. Kara and Dr. Hillary offer.
When we cultivate our own health, we impact generations to come.
The work we do around our fertility can have an impact on the baby’s nervous system and health.
The six core principles that Cultivate Fertility uses as a modality to make sure their approach is whole: soothe, nourish, protect, prevent, hydrate, circulate.

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Cultivate Fertility Supplements

More:

Cultivate Fertility

@cultivatefertility

Natural Fertility Possibilities

en-usJuly 29, 2021

Life Is Tough, So Drop The “I Can't” And Find A Way To Win

Ciara posted a picture of her first gym class back, and it lit a spark for the conversation this week. She may be a little slower right now or not able to do that extra push-up, but she feels great in her body and has kept a healthy weight. This year, many people have found themselves in a very difficult spot with much uncertainty and stress. Our response to this may have been to try and numb ourselves with food and alcohol, or even just to let our exercise and relaxation fall to the wayside. This week, Ciara discusses why this is the time where our habits matter most. When we put ourselves first, we build trust in ourselves and confidence in our ability to win. She shares a few success stories from her VIP program that will inspire you to know if they can do it, so can you.

In this episode, you will learn more about:

When the pandemic hit, many people relied on unhealthy coping mechanisms.
Workouts are not the only way to lose weight, and that belief keeps you stuck.
Don’t discount what you can do during a very busy and stressful time.
It’s the routine and consistency that matters.
Oftentimes we make it way harder than we need to. There’s always a way to win.
As a single mother and busy entrepreneur, Ciara knows that it is her personal responsibility to stay healthy so she has energy for herself and those around her that depend on her.
Yes, there is no guarantee in life, but you can reduce your risk factors and you can make yourself harder to kill.
What can you do right now to help yourself feel better?
When you are in the weeds, you pull yourself out. When things are crazy and you invest in yourself, everything will be better.
When you decide you will take impeccable care of yourself, it builds trust in following through.
Examples of a few of Ciara’s inspirational VIP clients that realized the power and inner strength they have.

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en-usJuly 22, 2021

Weight Loss, Hormones, and The Missing Link

This week, Ciara continues the conversation on weight loss and offers up a recording from her Masterclass. She talks about the two most important hormones when it comes to weight loss, why we get cravings and how to handle them, insulin resistance, blood sugar stabilization, and the missing link that is crucial for sustainable and long term success.

In this episode, you will learn more about:

The importance of insulin and cortisol when it comes to losing weight, storing fat, and balancing blood sugar.
What causes cravings and how do we stay on track when we have them?
Losing weight is an inner battle as much as an outer one. Your relationship with food directly correlates back to your relationship with yourself.
Why is hormone balance important for weight loss?
What insulin sensitivity is and three tips for balancing your blood sugar.
How muscle mass plays a role in insulin sensitivity.
Some practical ways to create a morning routine that will set you up for success.
How does our gut microbiome play a role in keeping us healthy and maintaining our weight?
Consistency matters more than perfection.
Taking it easy on yourself doesn’t mean giving into every craving or throwing aside your values when things get busy. In fact, it means doubling down on your self care when you need it most.

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en-usJuly 15, 2021

Staying Healthy While Traveling — The Choice is Up To You

As things start to slowly open up this summer, many of us will be traveling for the first time in a while. While going on a trip can be very exciting, it can also feel daunting and stressful because it’s the time people fall off from making good choices and treating their body well. This week, Ciara talks about changing your belief system and mindset around traveling, to know that staying healthy while being on the move can be done, and it is ultimately your choice. Ciara gives some practical tips for choosing nourishing foods while traveling, ways that you can still indulge and stay on track. She gives her trip to Italy as an example where you can feel and look great while still enjoying your time.

In this episode, you will learn more about:

How your beliefs dictate your actions and ultimately, your success when it comes to staying on track while traveling.
It is not about restriction, it is about your choice.
If you want to be an all-or-nothing person, it is hard to maintain staying healthy while traveling. What we want is balance and finding how to feel as healthy as possible on an everyday basis.
You get even more enjoyment out of your vacation if you feel good.
You must think about how you want to feel, and then make the choices that line up with getting those results.
It may take a little bit of extra time to find healthy places to eat and ways to move your body, but the little extra effort will lead to consistent results that match up with your highest values.
You have all the power and control, and you can determine the outcome of how you feel.

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en-usJuly 01, 2021

How This 64-Year-Old Athlete Went From Multiple Organ Transplants To a Bikini Competition

This week, Ciara welcomes Julia Lynn, a 64 year old athlete, who is the ultimate story of what discipline, focus, and determination can look like when you take accountability for your health. Julia shares about her health challenges in the early part of her life, including diabetes which led to multiple organ transplants and a bypass. She talks about what made her decide to take control of her own health and not let her busy schedule be an excuse. Now as Julia prepares for a bikini competition, she sets a terrific example of breaking down barriers at any age. She and Ciara also talk about listening to your body and how one specific diet is not a custom one size fits all approach for everyone.

In this episode, you will learn more about:

Julia was diagnosed with diabetes when she was 11 and has been through double organ transplants and a bypass. Instead of focusing on the negative, she saw this as an opportunity to take back and health and to thrive at new levels.
True health is what we build every day with our nutrition, health, sleep, lifestyle, etc.
There is no reason to fear aging if you are fit.
How Julia took it one step at a time while in Saudi Arabia and Mexico to realize she needed to make a big change in her health.
Taking care of your health is a way to honor the ones you love, so you could show up and be there for them in the deepest way.
Julia is an example that lifting weights will slow down the aging process and make you toned and lean.
Keto may not be right for everyone, and Julia loves feeding her body healthy carbs!
Our innate intuition is so powerful, listen to your body.
Big life events can make us feel like we need to push our wellness habits aside, but that is really when we need them most.
Putting herself first has helped Julia feel an inner reservoir of strength and resilience.
When the student is ready, the teacher appears. You have to be a vehicle for opportunities.
As you change, your goals and priorities will change too.
Knowing your body is a real element of getting fit, but it takes personal accountability.

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More:

Michelle MacDonald

en-usJune 18, 2021

Overwhelmed, Stressed & Have Zero Time? This is what you NEED!

Ciara starts the episode recapping the preparation for her cross country move, and reflecting how although it was a stressful situation with a lot of moving parts, she did a few key things that kept her healthy, focused, and energized throughout the process. She talks about what “giving yourself a break” really looks like, and why that’s not necessarily the movie and pizza night we often picture. When you turn your mindset around and do more for yourself during the really busy and challenging times instead of eating the wrong foods and running yourself to empty, it makes the situation that much easier. Through experience, Ciara learned to walk the walk that she asks of her clients, and gives some simple yet highly effective tips.

In this episode, you will learn more about:

How to give yourself a break without really making things worse and throwing yourself under the bus.
What we eat and how we rest really does affect not only our physical health, our mental health and mood too.
Focus on what you can do today to make tomorrow a little easier.
How Ciara navigated a cross country move in a way that supported her and her daughter with nourishing food and proper rest.
A few of Ciara’s top supplements such as Vitamin C and magnesium to help support your body.
Our busiest times are when we tend to give up our self care, but it is when we need it the most.

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More:

Hormone Solution