You’re In Charge: Priorizing Self-Care Without Sacrifice with Heather Dumas

Why Halloween Candy is F*cking Up Your Kid’s Relationship with Food

Introduction:
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Dive into the Halloween candy controversy. What's your philosophy? Are you a candy hoarder or a trunk-or-treater? I share my own childhood candy escapades and why it's crucial to think about the message you're sending your kids about food.
The Candy of Yesteryears:
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A trip down memory lane. How my dad's razor-blade paranoia led to a year-long candy stash under the bed. Spoiler: The family dog was the real candy thief.
Trunk or Treat: A Modern Dilemma:
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The rise of trunk-or-treat events and why they might be sucking the fun out of Halloween. Also, why it's not just about the candy; it's about the experience.
The Psychology of Candy Binging:
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The unintended consequences of letting your kids go ham on Halloween candy. Are you programming your kids for a lifetime of sugar highs and lows?
The Anatomy of Candy Choices:
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It's not just sugar; it's science. How the body processes candy and why timing matters. Spoiler: Post-football Snickers, anyone?
The Healthy Alternative: Joe Joe's Chocolate:
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A shoutout to JoJo's Chocolate. It's dark, it's delicious, and it won't send your blood sugar into orbit.
Conclusion:
A final call to action. Think before you speak, especially when it comes to your kids and candy. Let's not mess up another generation's relationship with food, shall we?
Affiliate Link:
Love JoJo's Chocolate as much as I do or want to fall in love? Click the link to get your hands on some. Full disclosure: I get a commission, and I'm not ashamed of it.

Why Your Energy is Limitless For What Matters To You

I'm tackling the elephant in the room: why do women experience more negative thoughts than men? But hey, I'm not stopping there. I'm also exploring how this mental maze affects your physical health, your energy, and—most importantly—what you can do about it.
Timestamps:
0:00 - Gender Differences in Negative Thoughts: I kick off by discussing a startling statistic that women are five times more likely to experience negative thoughts than men. Is it societal pressure or something more? Let's unpack this.
1:07 - The Double-Edged Sword of Self-Doubt: Ever felt like you're walking on a tightrope of expectations? I delve into the unrealistic standards women often feel compelled to meet, both in their personal and professional lives.
4:21 - The Domino Effect of Negative Thoughts: You're not just faking a smile; you're triggering a chemical avalanche in your body. I discuss how suppressing your true emotions can lead to a host of physical health issues. Spoiler: It's not pretty.
7:31 - The Power of Positivity: It's not just a buzzword; it's a lifestyle choice. I explore how shifting your mindset can not only improve your emotional well-being but also have a tangible impact on your physical health.
11:36 - Managing Your Energy: At the end of the day, you're the CEO of your life. I talk about how managing your energy and mindset is crucial for achieving your goals and improving your overall happiness.
Key Takeaways:
Mindset Matters: Your thoughts have a direct impact on your physical health. It's not woo-woo; it's science.
You're the Boss: You can choose to let external factors ruin your day, or you can choose to take control. The ball's in your court.
Don't Compare, Just Do: Frustration from seeing others succeed while you're stuck? Channel that energy into your own growth. Comparison is the thief of joy, and it's robbing you blind.
Energy Management: You've got a limitless supply of energy for what truly matters. Make sure you're spending it wisely.
Resources:
Interested in shifting your mindset? I've got a course for that. Shoot me a message to find out more.
Closing Thoughts:
You're in charge, my friend. Whether it's your energy, your mindset, or your happiness, the reins are in your hands. So, what are you going to do about it?

The One Thing You’re Avoiding. The Key to Your Success

Overview:In this episode, we drill deep into the concept that may just be the key to unlocking your potential: doing the work you dread. We discuss how often we gravitate towards what’s comfortable and neglect the areas that actually need our focus. Whether it's skipping leg day, avoiding protein, or sacrificing sleep for that 'one last email,' we unveil the fears that hold us back from excellence.
Time Stamps:[00:00] Introduction: “Don’t be disappointed in the results you didn’t get from the work you didn't do.""[02:15] Why we choose comfort over challenge[06:50] The impact of focused effort and why it matters[12:30] The role of subconscious fears in your progress[18:40] How perfectionism becomes an obstacle[22:20] Real-life examples: What my clients commonly avoid[28:50] The power of daily, focused actions: The ""two things"" principle[35:30] Why you should pay attention to sleep[40:20] The significance of scheduling and why it's often overlooked[46:00] Walk it off: How a simple stroll can be a game-changer
Key Takeaways:Focused effort on what truly matters is your golden ticket to success.Underlying fears can handcuff your progress. Call them out.Perfectionism isn't your friend; it's the frenemy who backstabs you.Your daily "two things" can be your lodestar, guiding you to your goals.Don't underestimate the value of sleep and scheduling; they're the unheralded MVPs.
Links & Resources:Recommended Book: "The Fearless Mind" by Dr. Craig ManningMy 12-week coaching program, REVIVE
What’s the one thing you're avoiding? The thing you dread but know is good for you? Chew on it, marinate in that thought, and then kick its butt. For more tactical advice, consider joining my 12-week program, REVIVE, where we don't just talk the talk; we walk the hard, yet fruitful, path.

BONUS EPISODE: Diet & Exercise Plans That Don’t Suck from the From Mom Mode to Me Mode Audio Event

Diet and exercise don't have to taste like cardboard or feel like medieval torture. Heather will guide you to discover unique and engaging ways to make fitness feel like a friend, not a foe. Learn how to whip up nutritious meals that taste good and create a routine that fits into your busy life like a well-tailored workout ensemble.
 
Say goodbye to deprivation and hello to a healthy lifestyle that doesn't just fit into your life—it enriches it.
 
https://www.hdtransformations.com
 
FREE GIFT: Healthy Lifestyle Audit

The Winning Game Plan: Frontloading Goals, Your Calendar, and Your Life

In this episode, we dive into the concept of front-loading your goals to set the tone for success in various aspects of life, including meal planning. We also explore time management techniques, the importance of calendar organization, and why having a plan is crucial for avoiding burnout and achieving your objectives.
Timestamps:
0:00 - Introduction: The concept of front-loading goals for success in life and meal planning.
1:19 - The importance of meal planning and prep for healthy eating.
3:07 - Using a sports analogy to explain the difference between calendar management, time blocking, and task lists.
4:31 - How to prioritize tasks and manage your time effectively.
6:25 - The significance of aligning your tasks with your goals for increased productivity.
Key Takeaways:
Front-Loading Goals: Just like in sports, the team that scores first often wins. The same applies to life; setting yourself up for success from the get-go can make all the difference.
Meal Planning: Planning meals ahead of time can make healthy eating easier and less stressful. It's all about breaking down the process into smaller, manageable tasks.
Calendar vs. Task Lists: Think of your calendar as the playing field and your task list as the plays. Your calendar should be non-negotiable, while tasks can be moved around.
Prioritizing Tasks: Identify your non-negotiable tasks like workouts and showers, and then fill in flexible tasks around these fixed points.
Goal Setting: Whether you write them down or keep them in your head, your goals should guide your daily tasks. Aligning your tasks with your goals is key to productivity.
Curious about your game plan? Need help fine-tuning it? Let's jump on a call to discuss your strategy for success. Book a call now to avoid aimlessly "throwing balls" and start executing a winning game plan.

BONUS EPISODE: Conquering Mom Guilt: Embracing Imperfection and Prioritizing Self-Care from the EmpoweredWomen Audio Event

In our quest for work-life balance, we often face the challenge of fulfilling our needs and desires while juggling the demands of daily life. It's tempting to fall into the guilt and sacrifice trap, thinking we have to choose one over the other. But what if we could shift our perspective and discover harmony in it all?
 
Join Heather as she delves into the intricacies of balancing work, family, and personal aspirations. She'll guide us in redefining our approach to work-life harmony, finding a sustainable path that brings fulfillment and aligns with our long-term well-being. Discover how to prioritize self-care while staying true to our goals, and embrace fulfillment both at home and in the office.
 
FREE GIFT: Your Guide To A Protein Packed Day Cookbook
www.hdtransformations.com
 

Unpark Your Life: How to Put Self-Care into Gear and Drive Towards Your Best Self

You're tuned into Episode 1 of the "You're in Charge" podcast, where we break down what it really takes to feel and look like the badass you are. Today we dive into how to literally put your life into drive, navigate toward your goals, and why your self-care isn't a pitstop—it's the damn garage.
Timestamps:
0:00 - A Decade in the Wellness Trenches
The host's own come-up story in the health and wellness industry. How 10+ years in the field and being an athlete shaped an approach to wellness that's about working with your body, not against it.
0:32 - Your Body, Your Rules
Stop fighting a losing battle with your body. Real talk about the turning point that changed everything and the art of listening to your body's real needs.
2:50 - The GPS of Life
Two crucial questions: Where are you now and where do you want to be? The importance of defining your origin and destination and a little wisdom on how to read your life's map.
4:35 - Get Out of Park, Get Into Drive
Are you wishing or doing? Why knowing your destination isn't enough. How to take the right actions, not just actions.
7:42 - Boundary Building & Self-Care Strategy
It's not about telling everyone to take a hike. It's about making choices, setting boundaries, and rerouting when life throws a detour sign in your way.
Key Takeaways:
Life is not a stationary event.
You can't move a parked car; the same goes for your life.
Know Thyself
Be fully aware of your body's needs and boundaries; only then can you move in a positive direction.
Be Your Own GPS
Know where you are and where you want to be. Goals aren’t just about the endpoint; they're also about the journey.
Action Trumps Wishes
Don't get stuck wishing for a better life; put that car into gear and start driving towards your goals.
Schedule a Personal Strategy Session with Heather here.
Follow Heather on all the socials:
https://www.facebook.com/hdtransformations.comhttps://www.instagram.com/hdtransformations.comhttps://bit.ly/HeatherDumasLI

BONUS EPISODE: Stress: The Silent Killer of Health and Productivity from the Empowered Women Thriving In Success Audio Event

Stress is a silent killer that can have devastating effects on both our health and productivity. In this eye-opening conversation, you'll learn about the physiological and psychological impact of stress on our bodies and minds, and explore effective strategies for reducing its harmful effects. With expert guidance and insights, you'll discover practical tips for managing stress and enhancing your overall well-being, from simple lifestyle changes to advanced stress-reduction techniques.
 
www.hdtransformations.com 
 
The workshop is no longer available. If you'd like to schedule a Personal Strategy Planning Session instead click here.

BONUS EPISODE: Creating the perfect health strategy for your lifestyle interview from The Self-Care Without Sacrifice Audio Event

Heather is a healthy lifestyle strategist, passionate about helping executive and professional women who feel powerless and disconnected from their bodies, reclaim their power by understanding their bodies and implementing simple lifestyle changes so that they look and feel like the badasses they are.
 
For over 12 years she has been inspiring women through the world of fitness and nutrition. She has been featured on podcasts and stages around the world and is the #1 bestselling author of 4 cookbooks as well as a keynote speaker.
 
She offers a simple, easy-to-execute method for creating and sustaining a healthy lifestyle without sacrificing career success or relationships.
 
When she isn’t spreading her message of self-care without sacrifice, she is enjoying the Utah mountains and the greatest snow on earth (frozen or melted) with her family.
 
Access Free Cookbooks, Meal Planning Cheatsheet, Planners, and more.
 
Visit her site.