Winter Session 2023 is open until January 8, 2023 @8:00pm.

Sign up here: https://mdodgenwellness.com/sessions/

Enrollments will close at 8:00pm on 1/8/2023 & will remain closed until April 2nd. If you have been thinking about signing up, now is the time.

5 tips to actually be successful at making your 2023 goals happen, plus information on joining the 4FK Winter Session.

#1 Write down what you're aiming for & why you want it.

#2 Be specific with your goals

#3 Break it down into small steps. AKA- create the habits that make this goal happen.

Sidebar- don't get so caught up on the end goal that you miss the milestones & accomplishments along the way.

It is ok to change, shift, & reevaluate your goals as you go.

#4 Revisit & reevaluate every quarter, one quarter at a time

Don't be so extreme with your goals. Don't go cold turkey or all-in, all of the sudden.

#5 just keep going & don't fell like you have to start over. If you fall of the wagon just get back on.

Sign up for the Winter Session

9 tips for how to survive the holidays without guilt, set backs, & without feeling like our body is a trashcan- but we are not going to follow these tips as "rules", think of them as a guide. The purpose is to take the points within this episode as a bridge to transverse the hardest part of eating through this season.

5:26- Tip #1: Prioritize protein
Protein should be the priority in all your meals this season, not just the holiday meal. This helps avoid the spikes & dips in our blood sugar, but also helps our hunger cues & keeps us from filling ourselves on carbohydrates first.

7:07- Tip #2: Fill your plate with vegetables after adding your protein.
Pick the "cleanest" looking vegetables that are not drowning in cream or cheese. Vegetables bring bulk to the eating process & also help with hunger cues.

8:51- Tip #3: Add the comfort foods AFTER protein & veggies.
This helps to control your consumption of the comfort foods without feeling deprived.

9:58- Tip #4: Decide what your going to indulge in.
Do you want to indulge on the savory or the sweet. Pick one, not both. It doesn't mean you can't eat both, but make it a priority to NOT indulge in both areas.

10:48- Tip #5: Stay hydrated
Hydrate 8 oz at a time. One cup at time if you aren't a big water drinker. It literally takes a min or less to drink 8 oz of water or sip on a pre-filled 30 oz water bottle all day.

12:32- Tip #6: Don't guzzle liquid during a meal
Drinking through out your meal dilutes stomach acid & it makes it harder on your stomach to work the way it is intended to.

13:45- Tip #7: Go for a walk
Once dinner is done, go for a stroll. Not a high intensity walk, walk in your comfy clothes & slippers if you want to. Just move a little & enjoy the company you asked to come along with you.

14:38- Tip #8: Get some sleep
Don't feel bad about being the first one to say goodnight. With all the late nights during this season as a whole, it can be really easy to constantly stay up late. Sleep deprivation has a lot to do with our bodies overall stress & cortisol levels, which can negatively affect our digestion & our bodies ability to use food as fuel.

16:05- Tip #9: Enjoy!
This is a time of year to enjoy get-togethers, don't allow guilt or rules to be the voice that rules. Pick out a few of these tips or guidelines & allow them to help you through this season. Holiday season 2022 is only going to happen now & no goal or number is worth ruining this time of the year.

This is the last episode of this season. I will be back in a few weeks to help get you ready for the new year & the 4FK Winter Challenge.

In this week's episode, I let you know my #1 tip for enjoying the food heavy holidays without completely wrecking your progress or habits.

This month's favorite products:

1. Seed symbiotic

2. Mixhers powders: hertime & hergreens

3. Archer Beef Sticks

4. Modere Biocell Liquid Collagen: All customers get a $10 off code to share with friends or $20 off a subscription, so if you decide to give it a shot here you go. My referral code is 8616701

In this week's episode we explore why it matters the life you live. If you only get one life (as we explore this week) shouldn't we just YOLO & be done with it?

Well, you could! But let's look at the ramifications of too much YOLO.

1. We do only get 1 life & if we spend part of it sick or feeling like garbage you don't get those times back.

2. Preventative care is hard in the moment, but easier in the long term. It can be hard, but so is sickness...choose your hard.

3. Somethings are not reversible.

4. Our health & well-being is largely within our control.

You may have heard me talking about it on socials, I recently launched 4 Freedom Kitchen (aka 4FK) & this is the episode all about it.

3:25 4FK is a place where we find freedom from the noise of today's health & fitness world.

4:15 There are 4 pillars in the 4FK philosophy all about creating a healthier life.

4:47 Our primary focus should be quality of life. The quality of life that comes from feeling good.

5:40 Who gives a rip if you look good if the process to getting there is excruciatingly painful, completely not enjoyable, ridden with guilt, & we still don't feel good even if we look good.

7:55 Pillar 1: Movement. Getting in some sort of movement on a daily basis. Just find something that inspires you to move.

9:41 Pillar 2: Food. Food is the foundation of 4FK.

10:04 Workout programs mentioned: Moves by Madeline, Katie Crewe, Erin Killen, Sarah's Day

11:48 Eating right doesn't have to be hard or complicated when we build our foundation on real food, minimal ingredients, & shutting out the noise.

12:13 Pillar 3: Rest. I don't just mean sleep, but rest in our day.

13:42 Pillar 4: Habits. You can set all the goals you want but if you don't create habits to reach those goals, you'll never reach those goals.

14:39 What's included in 4FK?

16:03 Accountability matters & no one likes to be picked last for dodgeball & group projects suck.

18:57 3x per year group challenge

24:35 More information on 4 Freedom Kitchen

If you are not already don't forget to follow me on instagram or facebook

Check out the MDodgenWellness.com

This week we continue talking about discipline, but extend it a little further into the "what does discipline look like day-to-day realm". If you haven't listened to episode 6, I encourage you to do that first. Here is a peek of what I have for you this week:

1:15 You just have to choose to do it, you have to choose action. You have to choose to take steps in a specific direction, because you're not all of the sudden going to get fit; you're not all of the sudden going to start eating healthy- you have to make the choice to do it.

2:30 The element of willpower to discipline really changes the strength behind it.

2:50 Motivation & discipline are not interchangeable. Motivation is not what is going to create the action. Discipline creates the action.

8:00 It takes a while to develop certain habits

9:30 How I deal with the comments of "it must be so hard to eat that way [gluten-free, dairy-free, grain-free]".

11:00 What do to if your new to this lifestyle of eating healthy (even if you're not GGF, DF).

12:55 When you start one workout at a time, you are practicing discipline.

13:08 Be watchful of who you surround yourself with

As always, if you aren't following along on socials, I would love to see you there

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This week we hit on the difference between willpower & motivation & why each are a lie. In the second half of the episode I will give you 3 thoughts to work through to increase your productivity in any area, but especially in your health or fitness journey. Y'all I am brining fire this week & I can't wait for you to here it. Don't forget to check out the show notes at https://mdodgenwellness.com/shownotes/ for a brief transcription form this episode.

If you are not, don't forget to follow along on facebook or insta @mdodgenwellness.