The Balanced Business Woman

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about the importance of muscle mass, why building and having muscle is important and 6 tips to help you build more muscle! Please share this episode on your social media or with a friend who will benefit from it! _____________________ WORK WITH ME: Work 1:1 with me: https://www.getupwithhannah.com/application _____________________ GUIDEBOOKS: Period Tracker and Cycle Syncing Guide: https://www.etsy.com/listing/1477071786/period-tracker-cycle-syncing-guide?ref=listings_manager_grid Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid _____________________ FREEBIES: Free Hormone Quiz: https://www.getupwithhannah.com/blank-page-5a3f27aa-94fc-482d-9479-531cc39df674 Hack Your Hormones Masterclass: https://www.getupwithhannah.com/hack-your-hormones-freebie _____________________ GET SOCIAL WITH HANNAH:  Instagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about how to get back on track after a weekend filled with food and drinks, as well as how your cycle impacts your weight!  Please share this episode on your social media or with a friend who will benefit from it! _____________________ WORK WITH ME: Work 1:1 with me: https://www.getupwithhannah.com/application _____________________ GUIDEBOOKS: Period Tracker and Cycle Syncing Guide: https://www.etsy.com/listing/1477071786/period-tracker-cycle-syncing-guide?ref=listings_manager_grid Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid _____________________ FREEBIES: Free Hormone Quiz: https://www.getupwithhannah.com/blank-page-5a3f27aa-94fc-482d-9479-531cc39df674 Hack Your Hormones Masterclass: https://www.getupwithhannah.com/hack-your-hormones-freebie _____________________ GET SOCIAL WITH HANNAH: I nstagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about how to choose the right program for you and your weight loss goals, as well as what should be included in this program.  Please share this episode on your social media or with a friend who will benefit from it! _____________________ WORK WITH ME: Work 1:1 with me: https://www.getupwithhannah.com/application _____________________ GUIDEBOOKS: Period Tracker and Cycle Syncing Guide: https://www.etsy.com/listing/1477071786/period-tracker-cycle-syncing-guide?ref=listings_manager_grid Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid _____________________ FREEBIES: Free Hormone Quiz: https://www.getupwithhannah.com/blank-page-5a3f27aa-94fc-482d-9479-531cc39df674 Hack Your Hormones Masterclass: https://www.getupwithhannah.com/hack-your-hormones-freebie _____________________ GET SOCIAL WITH HANNAH: I nstagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about my personal weight gain and loss journey! Please share this episode on your social media or with a friend who will benefit from it! _____________________ WORK WITH ME: Work 1:1 with me: https://www.getupwithhannah.com/application _____________________ GUIDEBOOKS: Period Tracker and Cycle Syncing Guide: https://www.etsy.com/listing/1477071786/period-tracker-cycle-syncing-guide?ref=listings_manager_grid Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid _____________________ FREEBIES: Free Hormone Quiz: https://www.getupwithhannah.com/blank-page-5a3f27aa-94fc-482d-9479-531cc39df674 Hack Your Hormones Masterclass: https://www.getupwithhannah.com/hack-your-hormones-freebie _____________________ GET SOCIAL WITH HANNAH: I nstagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about what I have been up to this past year, where I have been, what is new as well as how to overcome a weight loss plateau! Please share this episode on your social media or with a friend who will benefit from it! _____________________ WORK WITH ME: Work 1:1 with me: https://www.getupwithhannah.com/application _____________________ GUIDEBOOKS: Period Tracker and Cycle Syncing Guide: https://www.etsy.com/listing/1477071786/period-tracker-cycle-syncing-guide?ref=listings_manager_grid Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid _____________________ FREEBIES: Free Hormone Quiz: https://www.getupwithhannah.com/blank-page-5a3f27aa-94fc-482d-9479-531cc39df674 Hack Your Hormones Masterclass: https://www.getupwithhannah.com/hack-your-hormones-freebie _____________________ GET SOCIAL WITH HANNAH: I nstagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about all things related to the obesity epidemic and how we should look at health! Please share this episode on your social media or with a friend who will benefit from it! _____________________ WORK WITH ME: Master Your Macros Small Group (only 10 spots): https://www.getupwithhannah.com/MYMsmallgroupapplication Cycle Strength: https://www.getupwithhannah.com/offers/WuLZieiC Work 1:1 with me: https://www.getupwithhannah.com/application _____________________ GUIDEBOOKS: Period Tracker and Cycle Syncing Guide: https://www.etsy.com/listing/1477071786/period-tracker-cycle-syncing-guide?ref=listings_manager_grid Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid Join 30 Day Hormone Challenge here: https://www.getupwithhannah.com/offers/oHTFX23s _____________________ FREEBIES:  Free Hormone Quiz: https://www.getupwithhannah.com/blank-page-5a3f27aa-94fc-482d-9479-531cc39df674 Hack Your Hormones Masterclass: https://www.getupwithhannah.com/hack-your-hormones-freebie _____________________ GET SOCIAL WITH HANNAH: Instagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about how a reverse diet might be your solution when it comes to fat loss! Please share this episode on your social media or with a friend who will benefit from it! _____________________ WORK WITH ME: Cycle Strength: https://www.getupwithhannah.com/offers/WuLZieiC Work 1:1 with me: https://www.getupwithhannah.com/application _____________________ GUIDEBOOKS: Period Tracker and Cycle Syncing Guide: https://www.etsy.com/listing/1477071786/period-tracker-cycle-syncing-guide?ref=listings_manager_grid Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid Join 30 Day Hormone Challenge here: https://www.getupwithhannah.com/offers/oHTFX23s _____________________ FREEBIES:  Free Hormone Quiz: https://www.getupwithhannah.com/blank-page-5a3f27aa-94fc-482d-9479-531cc39df674 Hack Your Hormones Masterclass: https://www.getupwithhannah.com/hack-your-hormones-freebie _____________________ GET SOCIAL WITH HANNAH: Instagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about Estrogen Dominance and how it impacts our bodies! Please share this episode on your social media or with a friend who will benefit from it! _____________________ Cycle Strength: https://www.getupwithhannah.com/offers/WuLZieiC Join 30 Day Hormone Challenge here: https://www.getupwithhannah.com/offers/oHTFX23s Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid _____________________ Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about Maximizing Your Gains with Minimum Effort !! Please share this episode on your social media or with a friend who will benefit from it! _____________________ Cycle Strength Waitlist: https://www.getupwithhannah.com/Cycle-Strength-Waitlist Join 30 Day Hormone Challenge here: https://www.getupwithhannah.com/offers/oHTFX23s Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid _____________________ Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about Maximizing Your Gains with Minimum Effort !! Please share this episode on your social media or with a friend who will benefit from it! _____________________ Cycle Strength Waitlist: https://www.getupwithhannah.com/Cycle-Strength-Waitlist Join 30 Day Hormone Challenge Here: https://www.getupwithhannah.com/offers/oHTFX23s Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid _____________________ Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about cycle syncing!! Please share this episode on your social media or with a friend who will benefit from it! _____________________ Cycle Strength Waitlist: https://www.getupwithhannah.com/Cycle-Strength-Waitlist   Join 30 Day Hormone Challenge Here: https://www.getupwithhannah.com/offers/oHTFX23s   Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid _____________________ Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about should women do intermittent fasting and how it impacts them! Please share this episode on your social media or with a friend who will benefit from it!   Join 30 Day Hormone Challenge Here: https://www.getupwithhannah.com/offers/oHTFX23s Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid   Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/  Tiktok - https://www.tiktok.com/@getupwithhannah  Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/  Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  Website - https://www.getupwithhannah.com/ 

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about balancing hormones! Please share this episode on your social media or with a friend who will benefit from it!   Join 30 Day Hormone Challenge Here: https://www.getupwithhannah.com/offers/oHTFX23s Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid   Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/  Tiktok - https://www.tiktok.com/@getupwithhannah  Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/  Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  Website - https://www.getupwithhannah.com/ 

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about overeating at night and why you do this.    Please share this episode on your social media or with a friend who will benefit from it!   Join 30 Day Hormone Challenge Waitlist: https://www.getupwithhannah.com/hormone-challenge-waitlist Master Your Macros Guide Book: https://www.etsy.com/listing/1426364171/master-your-macros-a-step-by-step-guide?ref=listings_manager_grid   Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/  Tiktok - https://www.tiktok.com/@getupwithhannah  Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/  Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  Website - https://www.getupwithhannah.com/ 

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about productivity and specifically increasing productivity at work. Please share this episode on your social media or with a friend who will benefit from it! Work with Hannah! Fill out this application form: https://www.getupwithhannah.com/application Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/ Tiktok - https://www.tiktok.com/@getupwithhannah Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/ Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw Website - https://www.getupwithhannah.com/ If you haven’t done so already, subscribe to the podcast. I'll be adding a bunch of bonus episodes to the feed and, if you’re not subscribed, there’s a good chance you’ll miss out. Subscribe now! Ratings and reviews from my listeners are extremely valuable and greatly appreciated. They help my podcast rank higher on iTunes, which exposes our show to more awesome listeners like you. If you have a minute, please leave a review on iTunes.

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business. Today we are talking about bad habits.  Please share this episode on your social media or with a friend who will benefit from it! Work with Hannah! Fill out this application form: https://www.getupwithhannah.com/application    Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/  Tiktok - https://www.tiktok.com/@getupwithhannah  Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/  Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  Website - https://www.getupwithhannah.com/    If you haven’t done so already, subscribe to the podcast. I'll be adding a bunch of bonus episodes to the feed and, if you’re not subscribed, there’s a good chance you’ll miss out. Subscribe now!   Ratings and reviews from my listeners are extremely valuable and greatly appreciated. They help my podcast rank higher on iTunes, which exposes our show to more awesome listeners like you. If you have a minute, please leave a review on iTunes. CLICK HERE TO LEAVE A REVIEW!

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business.   Hello, everyone. And again, welcome to the balanced business woman podcast. I'm so excited to be here with you guys today, for my first episode! This has been something that I've been thinking about for a really long time, and I've just been putting it on the back burner.   So I'm finally excited to say that I'm here and I'm making this happen and I want to help you guys out. So today in this first episode, I really just want to talk about my history, why I wanted to create this podcast, how I became a balanced business woman and how I can help you in your careers and your businesses to build high-performing businesses and level up your business.   So a little bit about me and my history when it comes to health and wellness, I grew up playing sports my whole life. I was really always into physical activity. I did gymnastics for years. Then I got into team sports with soccer and basketball. So I never really had issues with movement when I grew up. It was always something that I love to doing, and it was so important for my mental health as well.    When I went to college, I did have the option to play basketball, but I decided that I didn't want to, and I wanted to really enjoy my college experience. And so what happens is, I mean, just kind of like everyone you take for granted your metabolism when you're younger and the fact that you can kind of eat whatever you want and not gain weight.   But for me, when I went into college, I didn't even think that I would gain weight. I was just like, you know, whatever, I've, you know, never gained weight my whole life. I've never had to worry about body image issues. Um, so I didn't really know that that was going to be an issue for me until I started not being able to fit into my pants.   Then I got a lot of anxiety about it. So, this was the first time that I noticed that I had body image issues. And it was also the first time that I had started contemplating doing different diets, like fad diets, macro counting, calorie, counting, um, paleo whole 30. Those were really the diets that I was looking into.   Um, and that's a topic for another time, but that was just the first time that I really was introduced into diets and losing weight, because I believed that your, how your body looked was, you know, related to your health, which we'll talk about that a little bit later, because I don't believe that your health, um, should be determined by your size.   So at this time I started working out again and because I miss that competitiveness of sports, I found CrossFit and it was a great way for me to be competitive with the others while also focusing on my physical health. When I graduated from college, I ended up coming back home. I live in Seattle and I found a CrossFit gym, and then I started doing local competitions.   And at first, this was super fun. It was amazing to, you know, test out my physical abilities and push myself to the limits. Like my back squat PR was like 2/85. I could do like 15 pull-ups in a row. I thought I was a total badass. Until I wasn't. And what happened was I fractured my back and I also got a bulging disc.   A lot of this came from the fact that I was working out two times a day. I was working out probably four hours a day. I definitely had created a disordered approach to fitness. And I didn't know it at the time, but I definitely was just overexercising to maintain my body, um, and also avoid situations in my own personal life.   So at this time when I fractured my back, I went to the doctor and he told me I should never lift over 30 pounds. And this is coming from someone who just told you she lifted 285 pounds for a back squat. I went home and I cried and then I decided, you know, not every doctor knows what they're talking about.   Doctors are very smart, but I wanted to test this out for myself. So I made it a priority to learn form really well, understand my body, understand how to move correctly, and that's when I found my love for kettlebells. And during this time I actually purchased a gym which was kettlebell specific, but we also did strength and conditioning and other areas as well.   So this is what kind of made me the coach I am today. In terms of wanting people to lift correctly. I think women can be afraid of lifting and if you're doing it properly and you understand the movement patterns, you're going to be fine and you can lift without getting injured. And so that was kind of my first shift into, um, who I wanted to be as a coach when I got my new gym.   So at the time I own the gym. I still was dealing with my body image issues. And this is actually when I really started focusing on nutrition in the sense of actual macro counting. So I counted macros for about four years. It was a huge part of my life, but it was also a huge issue during this time while I was counting macros, I definitely had developed, uh, disordered eating and I did not realize it at the time.   So we're going to come back to that. I was obsessed with constantly being thin and I allowed my food choices and macros to dictate. If I was happy or sad. After four years of owning the gym, I decided to sell it and go all online with my business. This was one of the scariest moments of my life. I'm not going to lie going from something that was stable.   And I knew I was making X amount of money each month to being like, well, now it's all on you. If you don't have any clients, you don't make any money. So what happened during this time was I kind of shifted this mindset into hustle mode. And this is the first time I really.  like the hustle mode mentality, where it was kind of like all or nothing.   And this really affected my health. So I started working 12 hours a day. I wasn't setting any boundaries for myself. I would respond to clients or DMs in my Instagram at any hours of the day. So I really like, I never turned it off. And I noticed that my heart rate was elevated all the time. I started having severe anxiety.   I actually did have a few anxiety attacks in the beginning of this where I like completely, like my husband was like, oh my gosh, this is not good. You are, I can't even calm you down. So it got really bad. And, I started having insomnia. So I couldn't sleep because my anxiety was so bad, which obviously affected how I showed up in the day because I was exhausted and I didn't have any energy.   And it led to port workouts either. I was so anxious that I couldn't focus on a workout or when I was doing my workouts, I was so exhausted that I wasn't performing my workouts to the best of my, what I knew was the best of my. So what happened here was that I was so focused on making money, which obviously money is important.   We all need money to survive, but I became so focused on making money and getting that next client that I was putting my health on the back burner. And the funny thing is about what happened here was three months into this new online journey. Obviously I was in school. But I was doing 20 to $30,000 months.   That is a lot of money. That was the first time I've ever seen that type of money before. But for some reason, in my mind, it wasn't enough. And I still felt like I wasn't good enough and I needed more clients to prove to myself. So I never even took the time to appreciate where I was at and how far I'd gotten in this journey.   So. So now let me pull you back to the disordered eating. Um, at the time I was still struggling with disordered eating and I was still counting macros in the beginning of 2020. This was kind of like the beginning of my new business as well. Um, this is when I realized that my relationship with food and my body was really bad and really bad.   And I noticed that it didn't matter how thin I had gotten. I had a rip six pack guys, like I was shredded and I would still walk more. I wasn't leaning enough. I wanted to be leaner. I wanted to get rid of cellulite, fun facts. You're not going to get rid of cellulite. It's going to be there for the long haul.   So you might as well get used to it and start to embrace it. And so this was actually the moment that I realized that my health. And the way I viewed myself and my body was actually starting to affect my personal business. And this is also when I realized that, and I started reading other books and articles about, about your, your weight and your size, but your thinness is not an indication that you're necessarily a healthier individual.   So my body. Having a six pack that was ripped did not mean that I was healthy. And I'm actually now a little bit bigger, um, from back then, but I'm way healthier now in a slightly larger body. So going back to that time, when I started realizing this, I started realizing that the clients I was working with also were having body image.   On top of that, they were solely obsessed with weight loss, weight loss, only, not just health, because health is not weight loss. Health is your emotional, your physical, your mental health, you know, your energy levels, how you're sleeping. Are you hydrating? What your relationships are like? So there's so many aspects of health that aren't even related to what your body looks like.   And I knew that. But I couldn't understand why my clients were so obsessed with the scale. And this is when I realized that I was projecting my own issues onto my clients. Yes, yes. This is when I knew that something had to change. I was having so much anxiety around my clients because they weren't losing weight fast.   And in my mind, I knew that weight loss fast can't happen and it's not sustainable, but they were so obsessed. And I realized that it was me. It was me all along who was causing the issues. So during this time I had to actually take a major step back in my business to not only focus on my health, but also to shift the way that I help in coach my clients, hiring a coach for me.   Was really important because I could tell that my mindset, I definitely lived in that scarcity mindset. I lived with fear of the future. I had a lot of limiting beliefs and it took months for me to work on them. And I'm still working on to this day. We're never going to be fixed. It's all about the journey and we're going to have ups and downs, but definitely I'm much better mentally now than I was back in.   And this is when I could, I was able to finally start working on my business again and bring it to a place that I was actually happy with. Um, and, and work with the clients in a way that I could help that. What I realized during this was that this burnout that I was experiencing, I wasn't alone. And I know that so many people, especially in the society we live in, where we are pushed to constantly work more and do more.   And our worth is determined by our careers and our success. I realized that I was the only one in this boat. And that there is a lot of other women out there who are trying to level up their businesses or level up their careers that are struggling with this exact thing. But they can't find that balance in their lives because either they're not making it a priority or they don't know how, because they want to succeed.   And they think, well, you know what, I'll focus on my health. I'll focus on my health. When I retire, I'll focus on my health when I have enough time. And I want to explain why this is a bad idea and why you need to focus on your health. Now, if you want your business and your career to be high-performing.   So life is all about balance. That's why this is called the balanced business woman, because we have to find balance in our life. Too much of anything is not good. If you're exercising too much, you're going to burn out. You're going to get fatigued. You're going to get injured. And so we have to balance exercise with rest and recovery.   That is going to be key to success. When it comes to your physical activity, the same thing goes for our nutrition, finding balance and nutrition is going to be key. So if we are. Wanting to lose weight or wanting to better our nutrition. And the first thing we go to is, okay, I need to restrict a bunch of calories.   I need to cut out all the sugar and carbs in my pantry. I'm going to throw everything away. I'm going to go super restrictive and I'm going to really focus and dial in on having control. We always want to be in control, having control, taking control of my health and my nutrition. You know what this does, this leads to binge eating.   When we take away the things that we actually enjoy. And when we have that mental restriction, along with physical, it leads to binge eating. And the binge eating cycle is not a fun one to be in. I've been in the cycle and I know many other women have been in the cycle. The only way to get out of that binge eating cycle is to find balance.   You can eat the cookie, you can drink the wine. However you need to mentally and physically allow yourself to have it. Otherwise you're going to feel shame and guilt, and then you're going to be stuck in that cycle again of, well, I have shame and guilt. I'm a terrible person. I'm not worthy. I need to go back on a diet.   So with nutrition, you have to find balance. Food is not good. It's not bad. It just is. And so mixing fun foods with more nutrient dense foods is going to be the. And then when we come to our workplace, if you are working all day, you're likely sacrificing a lot of other things in your life. You're sacrificing your sleep.   You're sacrificing your nutrition, you're sacrificing your movement, you're sacrificing your relationships. And we need to understand that we can't be sacrificing these things. We need to make sure that we're creating balance and we are actually making it a priority in. And while we might feel like we're getting a lot done within our business or our careers at the time, by putting all of our energy into this, eventually it's going to catch up to us your ability to stay mentally, physically, emotionally healthy is key to your success in building a top notch business when we aren't healthy in our business.   And I'm just going to spew these out right here. We run the risk at burnout brain fog, chronic stress, depression, anxiety, insomnia, high blood pressure, diabetes, heart disease. So. These health issues. Once they start affecting you, it might not feel like, oh, this is affecting me really bad right now. You know, a little bit of stress, a little bit of stress is okay, but when it becomes chronic stress, that's when it becomes not.   Okay. And at first you might think I can get through this. I'm a strong human, but eventually if you end up with adrenal fatigue, you're going to be forced to rest. If you end up with diabetes, heart disease, you have a stroke. Something bad happens. Your health, you are going to be forced to rest. And guess what?   That means that your business is going to take a hit. And that's why we need to focus on balance now and not in the long run when it's too late to get even deeper into these habits that we've created. I want you to understand that bad habits don't just happen random. Bad habits are created in a way for us to cope with anxiety, with stress, with trauma, with different experiences that we have in our life.   And you shouldn't feel bad about, those things that you've created in your life to cope. However, These bad habits, like maybe it's alcohol, maybe it's emotional eating. They are going to feel like they're giving you relief in the short term, but then the long-term they're obviously going to be negatively impacting your health.   So on this podcast, what I want to help you guys do. I understand that your health is important in order for you to succeed in your business, but also give you different coping tools, help you understand how to create healthy habits, understand how to add in daily actions in order to get you where you want to go in terms of your health, to help your business grow, because we all know that your health is your wealth.   If you aren't helping, you aren't going to be able to show up how you want to in your business. And you know, your health might not be suffering terribly right now, but again, it's going to catch up to you and then you are going to be forced to read. And your business is going to be put on the back burner.   Just like me. That's what happened. I had to put my business on the back burner in order for me to get my mental, physical, and emotional health back up to speed where it needed to be before I was able to start my business again. And now it's. And it's going amazing. And I want to help you guys get to that point, too.   So if you are ready to become empowered, build wellness into your life, learn how to find that balance so that you can take control of your health and level up your business. Please continue listening. I am so excited to have you. Here. And I'm so excited for this new podcast and this new journey with all of you.   If you guys have any questions, if you're struggling with anything, please reach out on my Instagram, get up with Hannah. And I'm more than happy to talk about what other, what other, whatever topics you guys have. I want to talk about those. So let me know what you need help with in terms of your health and your wellness, as it's affecting your ability to work, um, and level up your business.   Because I want to be here for you. I want to have the hard conversations I want to help you through these tough times. All right guys, that's all for today. I will see you next week.   Please share this episode on your social media or with a friend who will benefit from it!   Work with Hannah! Fill out this application form: https://www.getupwithhannah.com/application    Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/  Tiktok - https://www.tiktok.com/@getupwithhannah  Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/  Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  Website - https://www.getupwithhannah.com/    If you haven’t done so already, subscribe to the podcast. 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Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business.   Hello, everyone! And welcome again to the balanced business woman podcast. I'm your host, Hannah and we are on episode two. So excited to have you guys here today. I want to talk about motivation because when it comes to your health, I find that so many people think that they're lacking motivation or that they're lazy when it comes to their health.   But in reality, motivation is not going to be here for us, unfortunately. And so I want to challenge that thought and let you guys know that really actions need to come before motivation comes. If you're a business woman, CEO and executive, someone who works all the time, who, you know, your career is your baby, your business is your baby and you want it to do well, that's amazing. I am the same way with my business, but I also know that my health is important for me to be here a hundred percent with quality ideas, quality content in order for my business to thrive. And so your health really does determine your wealth and it might not feel like that at the moment.   You might feel like, no, I can continue to do this. I can continue to put my health on the back burner, but it's eventually going to catch up to you. And I want you to know that we got to take action first, before we find motivation, because 99% of the time, you're not going to be motivated. It's just the truth.   I get this question asked a lot. Everyone's like Hannah, you're a coach. How do you stay motivated? How do you work out all the time? How do you eat these nutrient dense meals? How do you cook for yourself? And the truth is, I work out five days a week. I cook mostly all of my meals, except for like a couple of days a week, I'll eat out or do you take out because I'm human and I don't want to cook every single night.   Um, however, this doesn't come from motivation. I'm not motivated to work out every day. In fact, most days I'm unmotivated, I'll be, you know, on the couch and I'm just like, nah, today doesn't really sound like a fun day. You know, especially in Seattle in the winter time, we don't get a lot of light. It gets dark out at like 4:00 PM and it's really unmotivating, but the truth is, it's not motivation that I'm looking for. It's that I know I'm going to feel better after I work out. And I know once I get started, it's going to be easier. And the truth is, is that I do it because I've been building these habits for years. When you perform an action over and over again in your daily life, those actions become.   And they become easy for you to do. You don't need motivation to do them at that point. You do them because they're part of your daily routine and you see the benefit in taking those actions daily. And so when we talk about daily actions, when we talk about taking action in order to maybe find motivation or just taking action, because you know you’re gonna feel better, it's important to note that those actions don't need to be huge or done perfectly. Some of the most meaningful progress is made from tiny imperfect actions taken daily. So what I want you to think about is focus on building the momentum rather than focusing on the speed at which you were moving.   Okay. So it's not super important that we, you know, find these quick fixes that are making us take these huge actions because in the end it's not going to be sustainable. And we want to take actions that are going to be sustainable. If you want to change, if you really want to change, if you're ready to take those steps to better your health so that you can be there for your business, you can be there in your career.   You can be there for your kids, whoever you need to be there for, then, you know, you have to take action. If you want to build new, healthy habits. If you want to feel energized, if you want to be clear minded, if you want to maybe change your appearance, maybe you want to lose a little weight. Um, maybe you want to stop eating as much sugar or drinking as much alcohol or, you know, being able to just think clearer for your business, then the truth is that you just have to take action. Stop looking for motivation because it's not going to be there.    But what I want to focus on today is how we take action. What actions should we be taking that is actually going to help us move the needle in the right direction. And the truth is, is that the actions you need to take are these simple, basic ones that honestly sound boring.   Those are the actions that are going to actually help you build behaviors or change your behaviors. Build those habits. And have long-term success with whatever your goals are. And one thing I want to note before we move on to some examples of this is that change is scary. I totally understand that there's many reasons for us not to change.   And that's actually something I just want you to think about what is good about not changing for you because change means stepping outside of your comfort zone. Change means doing something you might not necessarily be good at. And doing something that you're not good at, especially as we get older, that is scary. That shit is scary. And so I totally understand that change is scary and that change feels uncomfortable, but it's truly something that we have to do. And we have to push outside of our comfort zone if we want to change. And I know that is just, that is like a whole another topic and a whole another episode that I'll be talking about. But I just wanted to notate that. Before we move on to some examples of small, basic, simple actions we can take daily.   So moving into that, I'll give you a few examples. Let's just start with exercise. So exercise, you know, It depends on the person. So you might be someone who maybe you've just never moved most of your life. You were just kind of sedentary and now you're trying to find movement in your life, or maybe you took a break from it because you, you know, got caught up in your career. And so now you're trying to build some kind of exercise routines into your life. I find that it's really easy to look for the fun workouts.   Like you go on Instagram, you go on YouTube, you go to all these social media platforms and you see people doing what they call the cool workouts. You know, the exercises that look interesting, that look fun, that looked challenging and while you might want to do those. I'm going to challenge that they're actually not going to be the best for you. They're not going to give you more results. A more complex workout routine does not mean that you're going to have better results. And so instead of focusing on these complex programs and exercises, Or even just changing your workout daily, which I find some people they say they get bored with their workouts.   The truth is, is if you want results, you need to do the basics. You need to understand how to move correctly. You need to learn the movement patterns correctly. And if you go to my Instagram, get up with Hannah. You'll notice that that is one of the biggest things I focus on, um, specifically with kettlebells, but kettlebells relates to every other movement pattern with a different tool. It relates to barbell work. It relates to dumbbell work. It relates to anything in the gym. And I'm really big on form because like I mentioned, in episode one, I broke my back and I have a bulging disc. So I have to be very cautious. About how I move and I understand my body. I know when I need to tone it down, I know when I can push myself, um, and I don't push myself to the limits of getting injured, but if you're new to exercise, this might feel very new to you and you might not know when to stop or how far to push yourself.   And so it's important to really own those movement patterns. Know what a hip hinges know what a squat is, know what oppresses know what a pull is. So really owning those movement patterns and then sticking with them consistently while over the weeks working on progressive overload and progressive overload is literally a simple way of saying increase your weights over time as your body gets used to those weights and as you get stronger. So let's say you're starting with like a 25 pound squat with a dumbbell. As that becomes easier, you can increase the. Or increase the weight to challenge your body more. And these are simple actions that you can take.   Also having consistent routine. Let's say you're doing like a Monday, Wednesday, Friday, and you're doing the same workouts on Monday, Wednesday, Friday for eight weeks. That's typically like what a program would look like, the routine is going to help you. You're going to go into those days, knowing exactly what you're doing.   And there's no question about it versus doing random workouts every day, and then not really knowing what you're getting yourself into. Sometimes that can be a little bit scary. So allow yourself to learn the movements. Allow yourself to start with the basics. And then also, I just want to know, cause some of you might not even be ready to start a workout routine. If you're starting from scratch, maybe you just like have not worked out in years, start with walking. The best, most underutilised tool is walking. It's good for your physical and mental health. It doesn't inflame your body or cause stress on your body. So it's so beneficial. You could start with five minutes a day. So that's your action plan, five minutes a day of walking. Once you get that down consistently, then you can step up and do 10 minutes a day and then 15, and then maybe you're working up to doing, you know, 30 minutes of walking per day or every other day. That is going to be more beneficial than trying to do a crazy complex workout that's probably gonna get you so sore that you're never going to want to work out again.   Okay. So that's what I want you to focus on progressive overload, basic exercises, or even just getting into the idea of movement through walking.   Let's talk about this in terms of nutrition. I think it's very easy for us as a society because of what we see on social media. And we see these quick fixes, it's all over. It's funny because I'm really, while I want to help people lose weight, if that's what they choose, I'm all about doing it in a sustainable way. And I still get those ads that are like, loose 20 pounds in a month. And I just scream every time I see it because it's just so unsustainable. And I know that those diets are basically having you follow, you know, 10 food rules that are just like, eat chicken and broccoli every single day. Don't touch sugar. It's bad for you. Like sugar it’s not bad for you in the sense of like it went and stole something from someone that's that's that's bad, like stealing is bad, eating sugar, it's just a natural part of existence and you shouldn't feel bad about it.   Yes. It's less nutrient dense than let's say broccoli, but also your health is more than just what you eat. You're you have emotional health, you have physical health. Do you have your mental health and then you have different areas of health surrounding, you know, your environment, um, your social health, like how are you with your friends and your family? So there's a lot more to health than just, you know, cutting out foods. And the biggest thing I could say with that is to really focus on creating a routine with your food and what I mean by that. If you're new to nutrition, like you don't really know what a carb, a fat and a protein are. You're not really sure how many calories you should even be eating in a day.   Maybe you've lost all of your ability to understand what your body signals are. So your biological feedback for when you're even hungry, maybe you've lost the feeling of being hungry, or you don't even trust your body anymore. Going directly into a diet is just going to make that worse. So instead if you're a busy business woman and you are skipping meals because you don't have enough time, then start with the basic skill and the basic action of eating three meals a day, without focusing too much on what that is. And I know that might sound boring or it might sound counterintuitive, but the truth is, is we have to build up the basics before we can move on to more complex actions.   So if you are new to nutrition. Don't do calorie counting. Don't do macros, which I'll have another episode on that because I have counted macros in the past and it did lead to disordered eating, which I don't think it does for everyone. I think it does act as a useful tool, but if you're new to nutrition and you don't even have the basics of eating three meals a day down, that's where you need to start. You don't need to start with some complex diet.   Once you get that down and I suggest even like, putting it in your calendar so that you get a notification to eat breakfast, lunch, and dinner, then you can start saying, okay, so now that I feel like I have this simple action down, how can I make this slightly more complex?   Now what I'm going to try to do is I'm going to try to add color into my food. So fruits and vegetables, how can I add more color? Because color equals more micronutrients. You need those vitamins. And so that's how you can add layers on top of it without feeling like you're doing this fad diet that we all know is not going to be sustainable.   So when we're thinking about actions, I want you to think about how this action will be in the long-term. Is it gonna be sustainable? Or am I going to fall off? So, you know, like I mentioned, before we, as humans, we just, we want those quick fixes. We want to find fast results. And the reality is that the boring, simple, basic actions are what is going to get you results in the long-term.   So I want you to think about this in terms of a pyramid. So if you have like, you know, the pyramid, I know the example of this I can give is like you remember the food pyramid they showed you as a children. The bottom was, I don't remember what it was. I think it was grains at the bottom, which is funny. It should be like veggies and fruits. Um, I think the bottom was grains. And then the top, as you get to the top, it's like sugar. So it's saying like the bottom of the pyramid is what you should have more of. And then you can have less as you get to the top or that's what you should follow. So I want to talk about this in terms of a pyramid, but at the bottom of this pyramid is your simple, basic actions and skills that you need to learn.   So things we can think about at the bottom of a pyramid would be, having a sleep routine because sleep, which is a whole nother topic is so important for your health. It is so underutilised. It is your ability to recover. And, um, again, we'll get on, we'll talk about that on a different episode, but you know, creating a sleep routine, that's at the bottom of the pyramid, that is a basic skill that we need to learn how to implement into our lives.   Other skills would be, you know, tools to cope with stress, eating three meals a day. Like I just mentioned, learning how to build a balanced meal with carbs fats, veggies, proteins. So you've got to understand what, what is a macronutrient? How does it apply to me? How does it make me my body feel? Moving daily in a way that makes you feel good, thinking more mindfully. So instead of thinking irrationally, when certain issues come up, um, or experiences happen, how can I think more mindfully in this situation? So I can treat myself with compassion versus tearing myself down. Cause we all know that leads to unmotivation. Um, and I want you guys to know that. Like I mentioned before you got to take imperfect steps consistently because the more consistent you can be, even if those actions aren't perfect, the longer you're going to be able to sustain those actions and it's going to help, you know, bring you long-term success.   So bottom of the pyramid, those are your basics, those skills alone. Are going to help you see results, rarely do you need to move up in the pyramid? So if you're moving up in the pyramid, those are going to be more complex actions. So you can think about like calorie counting, macros, maybe you're doing, even in this could be for someone who does sports specific training. So maybe you have to be more specific with your nutrition because you're an endurance athlete and you're doing like 200 mile bike rides or 50 kilometer runs, whatever it is that you're training for. But the point is is that you can see results. When you stick with the basics, you don't even need to move up in the pyramid to the more complex actions, you can stay at the bottom of the pyramid and do the basic actions and still see results.   So what I want you to know is that 10% effort done consistently, even if it's imperfect is going to get you results. Okay. And 10%, that is not a lot of effort. And so that's what I want you to understand is you don't have to stress yourself out with a diet.   You can add in these small actions that are going to lead to bigger results in the end. Yes. It's going to take longer. But it's also going to last longer. So when you think about your actions, I want you to pick your actions based on sustainability. And this is just a question for you to take away with you today.   What actions can you do right now that are going to be sustainable? How can I change today? What is one action I can take that will be sustainable and, you know, going in, it's December right now, so going into the new year, what can I do daily? What action can I do? That's going to be sustainable that I can hold through the holidays.   It could be as simple as drinking your body weight in water in ounces every single day, because that's about how much water we need. So like, I am sure that most of you guys. I feel confident that you can drink more water. So I just want you to take that question and I want you to think about that and write down those actions of what will be sustainable, what can you actually handle, and then notice how your body feels when you do that action. Because we're so focused on the scale. Sometimes that we don't pay attention to our biological feedback. When I add this small basic action in, over time, how does it make me feel? Do you feel more. Do you have better sleep? Do you feel more clearheaded? So these are all the signs that we are moving in the right direction, even if our weight isn't dropping. Because your health is not determined by your weights. And a lot of the times it takes a while and. If you want to lose weight sustainably.   So in conclusion, I want you to think small.   I want you to think in terms of the small actions that you can take, that will lead to big results. So I want you to have big goals. I want you to see the big picture, you know, the end goal, the two year goal, whatever it is. But I want you to focus on the small wins along the way. And when you've reached a milestone, when you have a small win, I want you to celebrate those wins.   When we don't celebrate our small wins, it takes away any motivation or momentum moving towards that big goal. So focus on the wins. And then lastly, understand that you're going to fail. Yes, you are going to fail. You're probably going to fail really hard, but guess what? Failure is a part of life. Failure is feedback. And I want you to use that feedback for the future. How in the future, during this exact same situation, could I change my actions so that I don't end up where I am right now?   I’ll give you a small example. Let's say you forgot to eat all day because you were really busy. And you end up bingeing and you get really down on yourself because you went home and you binged and you felt out of control.   Now, if we take a step further to actually think about that action, the binge happened because you didn't eat. And when you don't eat your body senses that as starvation. And when your body's senses starvation, it releases hormones, hunger, hormones. So that you feel like, your body wants you to eat because it's a survival mechanism.   And so looking back, it wasn't even really a failure. It was just that your body was explaining to you that you didn't eat when you needed to, or when your body needed you to. And so you ended up bingeing. So instead of getting mad at yourself, how can I plan ahead? Better in the future. So that's an example of how we can be more mindful when certain situations come up.   And instead of thinking irrationally, like I just binged now I needed to starve myself tomorrow. We can think more mindfully and then respond to a situation rather than reacting to it. Okay. So just remember that small actions that are imperfect. Or what's going to get you long-term results and that you need to stop focusing on trying to find motivation to change, and you need to start taking action.   All right, guys, that is it for today. Please reach out if you have any questions, you can find me on Instagram at Get up with Hannah. I would love to hear what you're struggling with and how I can help you. Um, and you know, maybe that will be on another. So don't hesitate to reach out and I look forward to seeing you on the next episode.   Please share this episode on your social media or with a friend who will benefit from it!   Work with Hannah! Fill out this application form: https://www.getupwithhannah.com/application    Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/  Tiktok - https://www.tiktok.com/@getupwithhannah  Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/  Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  Website - https://www.getupwithhannah.com/    If you haven’t done so already, subscribe to the podcast. I'll be adding a bunch of bonus episodes to the feed and, if you’re not subscribed, there’s a good chance you’ll miss out. Subscribe now!   Ratings and reviews from my listeners are extremely valuable and greatly appreciated. They help my podcast rank higher on iTunes, which exposes our show to more awesome listeners like you. If you have a minute, please leave a review on iTunes. CLICK HERE TO LEAVE A REVIEW!

Welcome to the balanced business woman podcast. I am your host, Hannah Hutson, a functional fitness, balanced nutrition, and mindset coach. And I am going to help you hit new levels in your business by building wellness and balance into your life. Listen, along as I teach you how to get rid of brain fog, balance your hormones, improve your energy levels, lower your stress and become the CEO of your health. Because we all know if you don't take care of yourself, you won't be able to take care of your business.   Hello everybody. And welcome to episode three of the balanced business women podcast. I am so excited to talk about stress with you guys today because it is such an important topic. And I think we all can relate to it a little bit too much, but here's the thing about stress, because I think that people, like stress gets a bad rep, but stress is actually really good for you, if you can recover from it, because it can make you more resilient and it can make you stronger, if you can recover from it. And we're all going to deal with stress. There's stress in so many areas of our life, not just physical, but we have emotional, mental, social, environmental, and existential stress.   And so we need to understand that this stress, they can add on each other, they can compound and they can make your overall load of stress even worse. Now I know you're probably just stressed thinking about all the stress you have in your life. But the important thing to note is that if we can come up with tools and ways in our routine to help manage our stress. We can actually recover from it the same way. So adding on more and more layers of recovery and ways to manage our stress is going to help us manage our stress and lower our overall load of stress. So today I really want to talk about how the system works. How the stress system works in our body. What you could potentially be struggling with, which could show you like, man, maybe I need to focus on managing my stress better. And then I'll give you some ideas on how you can go about starting a routine to help you manage your stress better.   If you watch my episode or listened to episode two, I talked about taking action. And so today is one of those things where. If you find that you are struggling and you're in the boat of potentially having chronic stress, or maybe like in the steps of getting chronic stress, then this is where you need to take action and you need to control your stress a little bit better, so that you can, you know, be a healthier version of yourself.   You can be better in your career, you can be a better mom, whatever it is that you want to achieve, stress is not going to help you get there if it remains chronic. So I want to talk about the autonomic nervous system today. And this is the balance between your sympathetic and your parasympathetic nervous system.   This is going to be the stress response that I'm going to talk about. So we're going to use the analogy of a car.   I want you to think about you being in the driver's seat of your own body, of your own life, and you're driving the car when you press your gas, that's like tapping into your sympathetic nervous system or your fight or your flight.   When you press on the brake, that's tapping into your parasympathetic nervous system or your rest, digest and repair. So in order for us to drive the car safely, we have to have a balance of pressing on the gas and pressing on the brake. Right? So the same goes for our life. Our body is constantly trying to find homeostasis. Our body wants to find that equilibrium. That's where we thrive the best. And so in order to do that, we're constantly going back and forth between our sympathetic and parasympathetic nervous system, which is great. If we can do it properly. The issue is, is that sometimes if we tap into that sympathetic nervous system, The fight or flight, and we can't tap into our parasympathetic. That's when stress becomes chronic.   So think about it, like I hike a lot, so I've seen a bear once in the wilderness. And when you see something like a bear, you immediately see a threat. And what happens when you see a bear is your body sees the threat and immediately turns you into your sympathetic nervous system.   So what happens here is when we sense the fear or hypothalamus tells our body to turn on the sympathetic nervous system, which then sends a signal to release cortisol from our adrenal glands. And so this process continues. And what it does is it increases our heart rate, increases our blood pressure. Our circulation releases glucose for immediate energy, because again, fight or flight. If you're going to run, you need glucose to be able to do that. You need immediate energy, but so what happens here? It also slows down or shuts off our non-essential functions like digestion, growth, repair, and reproduction. Which is fine in the moment, but if those are turned off for a really long time, that's when we start to see issues coming up in our body.   So it's good to note that nowadays with all the stress that we are surrounded with, you don't just need to see a bear in order to tap into your sympathetic nervous system. Unfortunately, You can get stressed that'll tap you into that nervous system by just having negative or anxious thoughts and feelings throughout the day.   So it's not just about stress that we see, but it's the stress that we feel from the thoughts that we're having. And so that's why it's so important to focus, not only on our physical, but our mental stressors as well.   So let's use an example of everyday stress that some of us deal with. And I'm gonna use working out as an example.   So when we go to the gym and we do hard workouts, like lifting or excessive cardio, that is immediate stress on our body, and this is why I always talk about being able to recover well from our workouts, working out isn't bad. Yes. It's stress on the body. And it's also going to compromise, you know, other systems like our immune system.   But if we take the time to recover, eat nutrient dense foods, hydrate, get electrolytes and sleep well, then what happens is our muscles can recover, our body can repair our muscles and we can grow back stronger. So you just became more resilient.   But if we are constantly under other stress in our life, we're working out and we're never resting or allowing ourselves full rest days, or, you know, doing things to help us recover or getting poor sleep.   Then we're going to start to notice that we're plateauing in our workouts. We're constantly fatigued. We feel inflamed all the time and our performance is diminishing. So we got to make sure that we're recovering when we do have stress from our lives.   So let's bring it back to cortisol. Because last time I mentioned cortisol was when we have that stress response from our sympathetic nervous system and our cortisol gets released, which at the moment of having immediate stress, that's fine. But the issue is, and I'll come back to the car analogy, if we're constantly on the gas, our car is going to run out of gas and the car is going to stop. It's not going to be able to work with. The same thing is going to happen with your body. So you're going to either run out of that cortisol because you're, you're, over-producing it. And I have to add too, we're not going to get into a bunch of hormones, but cortisol is one of those high up hormones and it's like a web effect or a domino effect with all other hormones. If your cortisol levels are unbalanced, it's going to affect every other hormone in your body.    And so. Our normal cortisol levels, we want them peaking in the morning when we wake up and then we want them to be at their lowest at the end of the night before we go to bed. However, when we tap too much into the sympathetic nervous system, when we can't get out of it, our levels can become imbalanced. And so let's talk about some of the ways that this can affect us and we're going to start with sleep.   So if your cortisol levels are imbalanced, you could find that you have an inability to fall asleep. Or maybe you can fall asleep, but then you're waking up between like one and 4:00 AM. This is a good sign that your cortisol levels could be spiking at the wrong time. And the issue with this is that sleep is super important for our bodies to recover, you know, physically and mentally.   And so when we are unable to recover, We are going to wake up feeling foggy brains. We're going to wake up, not being able to concentrate. We're going to be forgetful. And we're also going to be on edge. We might be having a lot more self doubt when our brain can't function correctly. So think about how that's gonna affect you in your career, think about how that's going to affect you in your job, if you're a CEO or an executive. If you can't think, you cannot do your job to the best of your ability. And so sleep is super important. And if you're having trouble with sleep, don't just focus on how can I make my sleep better. It could be the fact that your cortisol levels are imbalanced and that it's your stress that's the actual issue.   Along with those cortisol levels being high, we might start having GI issues. So your gut health might start getting bad and you might start having more stomach aches, you might start having more heartburn, or you might notice that you're getting food allergies or food allergies are getting worse. Because again, remember when we're tapped into that sympathetic nervous system, we turn off our digestion. Our rest and digest gets turned off. So your ability to actually digest foods properly stops or becomes impeded, and that's going to affect your gut health.   When our cortisol cortisol levels are high, we compromise our immune system. This is going to lower our white blood cells, and this is going to increase our risks at infections. And also you might notice that you're getting sicker more than normal. Like I mentioned before, when our cortisol levels rise, our blood vessels constrict and our heart rate rises. And if this becomes chronic, it can lead to things like diabetes, heart disease, and a lot more. And worse things than that.   Along with the poor sleep, this is going to hinder your ability to work out and perform well in the gym. So you might notice you're more inflamed, more fatigued, um, and you can't, you know, exercise to the abilities you once could. So you're going to notice that performance lacking.   And then, like I mentioned, your cortisol levels will affect other hormones. Specifically. I want to talk about ghrelin, which is your hunger hormone these levels are going to rise, while your leptin or your SAT, your satisfying hormones are going to lower and what's going to happen here is it's going to boost cravings specifically for sugars and carbs. So you're going to want those, like carby sugary foods more often. Um, and it's also going to slow your metabolism down by down-regulating your thyroid production. In turn, a lot of people are going to notice weight gain, and specifically this usually happens around the midsection. So this really does explain why people who are stressed out complain about weight gain or people who are hardcore dieters notice that even with the added exercise and the, you know, more restrictive food calories, they're actually gaining body fat and it's all due to the shift in hormones and how our body responds under stress. And then because our reproduction system slows down, you'll notice that you have low sex drive, you might struggle with trying to get pregnant. Or women can lose their cycles all together.   So these are all signs that we could potentially be dealing with chronic stress. And if you are someone who is listening right now, and these sound like something you may be dealing with, first of all, don't freak out. I have a feeling that a lot of you might be hearing signs and thinking about the stress you have is probably going to give you more stress. So I want you to understand that first off, you're not alone. There are solutions for all of you, and it's just about taking small actions daily to help you with your stress.   So how can we manage our stress? How can we lower our stress or learn how to recover from it better? So the one thing we can do is eat more nutrient dense food. More nutrient dense foods, the colorful foods that you get from, you know, the, the, the outside of the grocery store, the fruits, the vegetables, um, getting a balance of protein, proteins, key carbs fats, and fiber is going to be key. And one way that I'll say that you can try to include these is don't go on a crazy diet focus on the basics first.   So what is your time management look like? If you're a CEO, if you're a business owner, if you're an executive, I would expect that you're using a calendar to schedule in your day to day meetings and whatever you have to do.   What I want you to try to do is also add in your meals in your day. Put in when you're going to have breakfast, lunch, and dinner and make those be non-negotiables. No, you aren't too busy to eat. Your body physically needs fuel to survive. You have to feed your body. So stop using that as an excuse and learn time management skills, make sure that you're prepping. You don't need to make crazy meals. They can be super simple, but you just need to make sure that you're doing it consistently. So getting nutrient dense foods, moving more. Again, going back to the schedule, adding it into your calendar.   And the one thing I don't want you to do, cause my husband did this and it was not helpful. He actually ended up gaining more weight, doing this. He cut his sleep in order to wake up earlier in order to work out before he went to work and it actually made his body way more inflamed and fatigued. So don't sacrifice your sleep for movement, find areas in which you can add movement into your day.   Even if it's like 15 minutes, maybe it's going for a walk. Maybe it's doing a yoga class. It doesn't need to be this high intensity interval training. I try to encourage my clients to do three days a week of lifting. And then we can add in other fun things that they enjoy doing, whether that be walking, biking, yoga, I like to hike.   So what really, whatever it is that. We'll get you moving. And that doesn't feel like a chore is what I want you to start with. And then things like yoga and walking. Those also help you tap into your parasympathetic nervous system. So that's actually going to help you come out of that sympathetic nervous system and work on getting into the rest, digest and repair.   So trying to add those kinds of activities that aren't hard or more stress on your body. That's why I'd go on walks almost every single day, even if it's just 15 minutes long, it not only helps my physical, but it also helps my mental health as well. And then having good sleep habits. So this is a big one, making sure you're setting a schedule.   I'm going to go back to time management, making sure you have a schedule. Maybe you need to set an alarm. 30 minutes before you need to go to bed so that you have 30 minutes to start thinking about what is my routine that I need to be doing before I go to bed.    And then eventually, and we'll talk about this on another episode with sleep, but you don't want to have to be woken up by an alarm.   I don't wake up with an alarm. I wake up at 6:30AM every single day, on the dot, no alarm. And that's because my circadian rhythm is so good because I make sure that I have my sleep a priority. My body needs eight to nine hours of sleep. Everyone's going to be a little bit different. You're going to have to figure out what is the best or the most efficient time for you to sleep.   Some people that's seven hours, for me, my body needs more sleep. I make sure I'm in bed at like 9:30 in order to get that. And I automatically wake up every morning at the same time. And that's because I have a schedule. It doesn't change on the weekends. I keep it the same. Yes. There are times when I go out a little bit later and hang out with friends, but that's okay. That's about balancing life, but eventually you want to get to the point where you don't have this aloud, annoying alarm waking you up and really disturbing your body. So we'll talk about that more in another episode. Um, and then the last one to help is just learning stress management skills.   What are tools that can help you?   How can you ground yourself when you're feeling stress coming on? Do you enjoy journaling? Maybe you need to work with the coach, maybe working with a coach to help shift your mindset is going to be key for your stress. If you're finding that you're constantly thinking negative thoughts all the time, having a self care routine, maybe you love a bubble bath. Maybe you like getting your nails done. Maybe those things help you feel better. You need to figure out what works best for you. And then one that I always try to encourage clients to do is focus on breathing. Maybe you're having a period of time where you are feeling super stress, intense. Go sit in your room, go sit outside in nature. That helps me and focus on your breathing because your breathing is again, going to tap into the parasympathetic nervous system. Meditation works for a lot of people. Sometimes it doesn't work for others, but again, this is all about you finding your journey, you finding your tools that are going to help you decrease.   All right, guys, that is it for today. If you feel like you're struggling with stress and you're really just not sure how to cope with it, I am taking on three clients this December going into the New year of 2022. So go ahead, fill out an application if you're interested or DM me on Instagram, I'm more than happy to have a conversation and answer any of your questions.   Thanks again for joining guys. I will see you next time on the balanced business women podcast!   Please share this episode on your social media or with a friend who will benefit from it!   Work with Hannah! Fill out this application form: https://www.getupwithhannah.com/application    Get social with Hannah: Instagram - https://www.instagram.com/getupwithhannah/  Tiktok - https://www.tiktok.com/@getupwithhannah  Facebook - https://www.linkedin.com/in/hannah-hutson-getupwithhannah-bb5039206/  Youtube - https://youtube.com/channel/UCyOLA8jGi6zt6BZSvTJI8hw  Website - https://www.getupwithhannah.com/    If you haven’t done so already, subscribe to the podcast. I'll be adding a bunch of bonus episodes to the feed and, if you’re not subscribed, there’s a good chance you’ll miss out. Subscribe now!   Ratings and reviews from my listeners are extremely valuable and greatly appreciated. They help my podcast rank higher on iTunes, which exposes our show to more awesome listeners like you. If you have a minute, please leave a review on iTunes. CLICK HERE TO LEAVE A REVIEW!

Intro