Shows
To Birth and BeyondEpisode 370: Birth Injuries, Body Image, and Your First Baby with Aimée SuenIn today’s episode, Jessie welcomes friend (and returning guest), Aimée Suen back to the podcast! They explore Amy's journey through pregnancy, postpartum recovery, and her experiences with fitness and body image. She discusses the intensity of her conception AND birth experiences, the unexpected difficulties she faced postpartum, including a birth injury, and the importance of community and support during this transformative time. Throughout, she shares how Jessie and Jessie’s work have supported her through her pregnancy and birthing experience - and beyond!- - - - - - - - -...
2024-12-1057 min
Small Steps103 | How to Re-Enter in a Supportive and Aligned WayAfter over a year of living a very different way, things around us are changing again, mostly for the better. And, as more folks get vaccinated and things open back up, returning to whatever our new lives are could feel scary or anxiety-inducing. This episode invites you to check in with how you want to re-enter the post-vaccine life in a way that's supportive and aligned for you and what you want and need. Small Steps in the Show: Decide what you're comfortable with Decide how you want to show up in...
2021-05-1932 minSmall Steps102 | Healing your Multiracial Inner Child with Farzana NayaniBeing a mixed race can bring with it a wide range of experiences, cultures and microaggressions, all that can start at a young age. As mixed race people grow up, looking back and processing and working through the experiences when we were children can be incredibly healing and formative to our identities. Farzana Nayani talks about why it's important to look at this and how mixed race people can start to give some love and attention to our inner mixed kid. About Farzana Nayani Farzana Nayani (she/her) is a recognized Diversity, Equity, a...
2021-05-1247 minSmall Steps101 | Finding and Going at your Own PaceMoving towards living your own definition of health and wellness can be a lot easier to do when you're going at your own pace. So often, our societies push us to move faster and faster to keep up with the never ending newness in this interconnected world, and that may not actually work for everyone. This episode talks about how you can find, go at, and honor the pace that works best for you. Small Steps in the Show: Reflect on what your preferred pace is for most things Notice the pace you do t...
2021-05-0528 minSmall Steps100 | Disordered Eating Recovery as a Person of Color with Kimmie Singh100 | Disordered Eating Recovery as a Person of Color with Kimmie Singh Working through disordered eating and eating disorders can be a lot to navigate and potentially adding navigating racial microaggressions can be even more overwhelming. There are many layers and nuances to working through your relationship with food as a person of color that may be missing from the majority of the conversation. In this episode, I talk with Kimmie Singh about those layers and nuances of this and how folks of color can find connection with their food and bodies. Ab...
2021-04-2845 minSmall Steps98 | Moving Towards Sex Positivity with Jayda ShuavarnnasriSex positivity has become something that's gotten a lot more attention in the past few years, but what does it mean, especially for folks of color? I invited sex positive Asian auntie Jayda Shuavarnnasri on the show to talk about this with me and unpack the things we all didn't learn about sexuality, our bodies and how our sensuality is our birthright. Note: Sexual violence and trauma is mentioned in this show, but not in detail. About Jayda Shuavarnnasri Jayda Shuavarnnasri is a queer Southeast Asian sexual wellness educator. Al...
2021-04-141h 15Small Steps97 | Seeing and Letting Go of What You're CarryingWhether we realize it or not, we're all carrying ideas, beliefs, and ways we live our lives based on our identities, experiences, how we were raised, and more. While some of these things can be helpful or fine, others can be out of alignment with who we truly are and take up too much mental and emotional energy. As the past year has led to a lot of folks reflecting on what hasn't been working in society, let's get curious on what we're carrying and what we can let go of in order to live a more aligned life.
2021-04-0736 minSmall Steps96 | What's Next for the Podcast and MoreThe Small Steps Podcast is back! Listen in to see what's changing in the podcast, my nutrition business and where you can hear the most up to date information about the changes ahead. Mentioned in the Show: Small Steps #87 Sign up for the newsletter Buy the Health Care is a Human Right Pin Buy the Always Worthy Pin Buy the Mixed Kid Magic Pin Get the full show notes here! Follow Aimee on Instagram
2021-03-3135 min
Small Steps94 | Ways to "Do the Work": Sharing and Taking ActionLearning about social justice and understanding the systems of oppression that affect us is extremely important. And it's just as important to take action on what you've learned or in light of what you've learned to bring about changing the systems to create something new. This episode covers how to figure out where to share what you're learning and how to take action on what you're learning. This is part five of five in a social-justice focused series. Important Note: This series is not a substitute for any informal or formal social justice education. See th...
2020-09-0948 minSmall Steps93 | Ways to "Do the Work": Your Own CareDoing social justice work and learning can bring up a lot of feelings and trauma. As we continue to do this work for the long haul, it's also important to also make our care and healing a priority. This episode covers how to also take care of yourself so you can continue to do social justice work, heal and not burn out. This is part four of five in a social-justice focused series. Important Note: This series is not a substitute for any informal or formal social justice education. See the Mentioned in the Show sec...
2020-09-0238 minSmall Steps92 | Ways to "Do the Work": Media and Money AuditsAs we learn more about social justice, it can be helpful to look at some major things in our lives: the media we consume and where and who we spend our money with to see if that's aligned with our social justice values. This episode covers what to ask while you're looking at your media and money and how to intentionally adjust in a way that aligns with where you're going. This is part three of five in a social-justice focused series. Important Note: This series is not a substitute for any informal or formal so...
2020-08-2656 minSmall Steps91 | Ways to "Do the Work": Gathering InformationDominant culture has rewritten history or made what actually happened harder to find. And as we continue our work in social justice, we've got to seek out this information, concepts, ideologies and more. This episode covers how to find that information, apply critical thinking as you read and search, and more. This is part two of five in a social-justice focused series. Important Note: This series is not a substitute for any informal or formal social justice education. See the Mentioned in the Show section to see the people I've worked with and learned most of...
2020-08-1941 minSmall Steps90 | Ways to "Do the Work": Setting UpMore time passes from the deaths of George Floyd, Breonna Taylor and others and the uprisings that sparked an increased awareness and openness to talk about racism, systemic oppression and social justice. "Doing the work" of learning these systems and contributing to change is lifelong. This series talks about ways you create a helpful framework to continue your learning and taking action. This is the first of five episodes in this series. Important Note: This series is not a substitute for any informal or formal social justice education. See the Mentioned in the Show section to...
2020-08-1252 minSmall Steps89 | Important Things and Podcast UpdatesThis episode talks about the essential fact that Black lives matter and the importance of Black voices in the Wellness World, why I started this podcast and what's in store for the podcast in the future. Also a new podcast series is coming up later in July/early August that I talk about here. Mentioned in the Show: Small Steps #14: Being Biracial and My Vision for Wellness Small Steps #1 My Health Journey Small Steps #55: What I Learned after a Year of Podcasting Lestraundra Alfred of Balanced Black G...
2020-07-0123 minSmall Steps88 | The Importance of a Having a Culturally Affirming Therapist with Melody LiFor those of us targeted identities, it can be hard to find places, spaces and people to work with who really see and can hold space for all of us or the parts of us that we hold especially dear. While "good enough" has been the norm, more and more people are coming together to, in their professions, make it clear that we can work with people who really see and understand all of us. In this episode, I talk with Melody Li and the importance of a culturally affirming and social justice oriented therapist, and her directory to...
2020-06-031h 05Small Steps87 | 5 Things I've Been Working on RecentlyA more personal episode, I'm sharing 5 things I've been thinking about and working on during this time. I also share small steps that I've taken and am taking as I work through them. Small Steps in the Show: Internalized Capitalism/Rest/How to Show Up at this Time Recognizing how much of a thing that was that i work with, how big and old of a pattern it is for me Reminding myself in the moment and not in the moment that my worth isn't tied in what i make or produce Te...
2020-05-2746 minSmall Steps86 | Turning Journaling into a Practice with Jess SongJournaling is a popular suggestion as a small step on this podcast and beyond as a way to get in touch with yourself. But if you're new to journaling or have a block around it, figuring out where to start can feel confusing or overwhelming. In this episode, I talk with Jess Song about how journaling can help and how to make journaling a more approachable practice. About Jess Song Jess Song is Korean-American born in, raised by Brooklyn, NY. Jess is the founder of Back to Self and is committed to bridging c...
2020-05-1357 minSmall Steps85 | 5 Ways to Add More Flavor to Your CookingAdding a bit more flavor to our meals can take what's on our plate from meh to WOW. Especially if you're cooking more or a newer to cooking, it can feel a bit overwhelming to figure out how to make your food and also make it realllllly tasty. This episode covers 5 possible ways you can add more flavor to your food and make cooking a bit more fun. Small Steps in the Show: Choose just one of the five ways to start with that feels accessible for you Try doing a way fo...
2020-05-0640 minSmall Steps84 | How to Embrace that Your Body + All Bodies are Good with Amanda Martinez BeckA major part of moving away from diet culture can be embracing the bodies we currently have, regardless of our body's size or how "acceptable" diet culture deems it. And in that journey, looking at and realizing our internalized fatphobia can come up and be a lot. In this episode I talk with fat activist Amanda Martinez Beck on fat activism, fatness, the systemic things that affect fatness and how we can embrace the fact that our bodies (and all bodies) are good. About Amanda Martinez Beck Amanda Martinez Beck is a fat a...
2020-04-291h 00Small Steps83 | Noticing, Feeling and Creating JoyIn all times of our lives, joy can be a vital part of our health and healing. And it can also feel a bit hard to access, or maybe even feel for a lot of us. This episode talks about how we can start to notice, feel and then create more joy in our lives, as well as honoring the full spectrum of our emotions, not just the bad. Small Steps in the Show: Check in with yourself on how your joy is Start noticing joy in your life What can it look like to...
2020-04-2237 minSmall Steps82 | How Are You?: A Self Care Check-In for Uncertain TimesAs we continue to move through and live in uncertain times, it can be helpful to check in with ourselves to see how we're doing and taking care of ourselves. This episode invites you to take some time to check in with you and create small steps that can be supportive for you during this time. Small Steps in the Show: Set aside some time to think or journal on some or all of these questions Choose one or two small step answers from your questions and try then throughout the week or weeks Ad...
2020-04-1517 minSmall Steps81 | Ways to Lower Stress and AnxietyDealing with and sitting with your stress and anxiety can be a lot in normal times, and in not as normal times it can feel even more difficult. This episode talks about how you acknowledge your stress and/or anxiety, ways to work with it and lower it, and how you can take steps in your day to day to make you a little more resilient. Small Steps in the Show: Recognize that you're feeling stress and/or anxiety Identify where you're feeling stress and/or anxiety in your body Take a few deep be...
2020-04-0840 minSmall Steps80 | Tips and Tricks for Working from HomeMore people are working from home, which can sound great, and if you're new to it, feels way different than you imagine. In this episode, I share my work from home tips and tricks you can try to make working from home work for you, especially during these corona times. (There are additional considerations for noncorona times too!) Small Steps in the Show: Check in and see which considerations could work for your life and working situation Try 1-2 small steps for a week See what works for you and what doesn't and adjust Gi...
2020-04-0121 minSmall Steps79 | Taking Care of Yourself During Uncertain TimesWith the world being a bit upside down right now, it can be difficult to think about what to do and how to take care of yourself. This episode talks about the noise that's out there that could be in the way of you taking care of yourself and many ways you can take care of yourself and others during this time. Small Steps in the Show: Check in with yourself and how you've been doing for the past few weeks Ask yourself what you need Consider trying a few of the ways to ta...
2020-03-2549 minSmall Steps78 | Owning Your Health and Your Culture with Krista LinaresOftentimes what's described and accepted as "healthy" leaves out a lot of foods and dishes from most cultures. While we've been lead to believe that we have to leave our cultural foods behind to be healthy, there's a lot of talk about and look at how we have health AND our cultural foods and traditions. This week I talk with Krista Linares about how we can do both and reclaim our cultures. About Krista Linares Krista Linares is a Registered Dietitian Nutritionist specializing in diabetes management and prevention and serving the Latino community. Kr...
2020-03-1853 minSmall Steps77 | Becoming a Nutritional Therapy PractitionerA lot of people are passionate about learning more about nutrition to help themselves, their families or their community. In this episode I share my experiences becoming a Nutritional Therapy Practitioner, how the program has evolved and how you can make the program a little more manageable if you enroll. Small Steps in the Show: Figure out what you want from a nutrition program Look into the program's websites as much as you can Contact the admission departments to see if they can connect you with an graduate to talk to Read as many gr...
2020-03-1137 minSmall Steps76 | Demystifying Intuitive Eating with Naomi KatzAs more people learn about diets and diet culture can be harmful, they're unsure of how to find what to do next. Intuitive eating is a great option and often gets misunderstood or misconstrued. In this week's episode my guest Naomi Katz, Intuitive Eating Lay Facilitator in Training, and I dive into the pillars of Intuitive eating to clear up common misconceptions and get into the nuance of it all. About Naomi Katz Naomi is a body image and self-trust coach in Asheville, North Carolina. She owns Happy Shapes Coaching, offering local and o...
2020-03-041h 13Small Steps75 | Deciding What to Believe around Health Studies, Media and ReportsWith the internet, 24 hour news and what seems like a never ending amount of content, we are able to learn so many things about so many things. That can be great, but also confusing when viral, controversial or scary news comes out about disease, disease prevention, potentially harmful products and more. This week I share some important considerations you can use to figure out what you want to listen to or not. Small Steps in the Show: Take a deep breath and check in with yourself, especially if you feel the fear and panic Co...
2020-02-2645 minSmall Steps74 | Connecting with Others + Yourself with Tea with Three Gems TeaWith the amount of busyness, neverending work or so much happening on our phones, it can be easy to forget to take the time we all need to connect with ourselves and the people we care about. In this episode I talk with Three Gems Tea, a tea company with the mission of helping you slow down to enjoy amazing tea with yourself and others in an approachable way. We talk about how they came to create Three Gems Tes, what gong fu tea is and how to connect with yourself. About Three Gems Tea
2020-02-191h 13Small Steps73 | Ways to Drink More WaterDrinking enough or more water is one of the most common things I hear my clients (and a lot of other people) struggle with. This episode shares why water is important for the body and how you could add more water into your day. Small Steps in the Show: Find out your baseline for drinking water Decide on a way to consistently track your water that works for you Consider 1-2 ways to try drinking more water and try that for a week or so Give yourself kindness and compassion for yourself as you're wo...
2020-02-1223 min
The Tao of Self-Confidence757: Connecting The Dots With Aimée SuenAimée Suen is certified Nutritional Therapy Practitioner, author, recipe developer, designer, photographer and podcaster. Her blog, Small Eats, started in 2013 as a way to share her mostly plant-based recipes and show her friends and family that healthy eating could be tasty after she gained weight in college. It was a creative outlet that gave her purpose and joy. The “small” at the time came from the need to get smaller, the fact that she is small in height, she is under 5 feet tall, smaller portions and the fact that she just cooked for her and her partner. She also has a p...
2020-02-1109 minSmall Steps72 | Creating Art as Healing with Eve AndryWhile talk therapy can be a really helpful way to work through difficult things, there are also a lot of other and additional ways to process and move through things. Eve Andry is on the podcast today to talk about how creating art can be a powerful tool for healing, how to move through any resistance around creating art, and how to incorporate art creation in your daily life. About Eve Andry Eve Andry is a mother, a sister, a daughter of immigrants and a survivor of sexual violence. For the past 15 years s...
2020-02-051h 09Small Steps71 | Keeping the Momentum with Your IntentionsThe excitement of setting and declaring intentions can fade a bit, often leaving us with an intention that falls by the wayside. This episode has steps and ways you can keep your intentions going and working for you in your life, as well as some important considerations around intentions. This is part five of a five part Intention Setting series. Small Steps in the Show: Create small steps for your intentions Record small steps you want to try and the steps you take Consider an accountability partner or sharing your intentions with others Give yo...
2020-01-2921 minSmall Steps70 | Choosing Your IntentionsAfter some investigation and brainstorming, it's time to choose your intentions! This week I talk about how to narrow down your brainstormed intentions and choose the ones that will work best for you and your life right now. This is part four of a five part Intention Setting series. Small Steps in the Show: Review week 1 worksheets and brainstorming worksheets Pick a some intentions that resonate with your values and what you need or want right now Work out what those intentions would look like and what would need to happen around them Decide whi...
2020-01-2224 minSmall Steps69 | Brainstorming Your IntentionsOften when we think about creating intentions, we can get stuck wanting to pick the perfect intentions, or we feel overwhelmed by all of the ideas that we get stuck. This episode creates a space to brainstorm and brain dump all of your intentions first, in a lower pressure environment. I also share some considerations on how to make the experience flow the best for you. This is part three of a five part Intention Setting series. Small Steps in the Show: Find and/or create an environment that's best for your brainstorming Review pr...
2020-01-1520 minSmall Steps68 | Checking in and Looking Back for Intention SettingWe've learned and experienced so much in our lives, which should be acknowledged and can help us get clarity on any intentions we set. In this episode, I walk you through how to reflect on the past, what you've learned and more, including a Recognition and Release ritual. This is part two of a five part Intention Setting series. Small Steps in the Show: Reflect on the three questions in a way that resonates with you Do the Recognition and Release ritual Give yourself kindness and compassion for yourself as you're working on this ...
2020-01-0829 minSmall Steps67 | Setting the Stage for Intention SettingIf you're looking to set intentions for whatever period of time you want, it can be important to check in with some questions that make sure your intention setting is rooted in what you truly want and need. This is part one of a five part Intention Setting series. Small Steps in the Show: Ask yourself the three questions asked in the show Process that in the worksheets, in your own notebook, talking them out in a voice memo app, whatever way works best for you Give yourself kindness and compassion for yourself as yo...
2020-01-0130 minSmall Steps66 | Celebrating Your Small StepsSo often we're focused on the next thing that we forget to celebrate the steps we've taken and the progress we've made. Building on last week's episode, this week I invite you to reflect on the steps you've taken and also make space to celebrate them in a way that's meaningful to you. Small Steps in the Show: Think on what you want to recap: period of time, specific areas of focus, or goal/intention Write out all the small steps you have done or are doing Take a moment to reflect and feel pr...
2019-12-1820 minSmall Steps65 | Reflecting on the Year, Your Progress and MoreSo often in today's world, we're so fixated on what's next, that we forget to take a moment to reflect on what we've done, learned or realized in the last year or through any times. This week's episode invites you to create that space to look back on whatever amount of time or theme resonates with you and see what happened. I also share some of what I've been reflecting on in the past year. Small Steps in the Show: If you're interested, choose a method that resonates with you, if that was listed her...
2019-12-1134 minSmall Steps64 | Understanding Trauma and Cultivating Resilience with Sanaz YaghmaiTrauma is being talked about more and more these days, but what exactly does it mean? If you've experienced trauma are you "stuck" with it forever? Sanaz Yaghmai, a trauma-informed coach and space holder is on the podcast today to talk about what trauma is and how we can cultivate our resilience and move with and through our traumas in many ways. About Sanaz Yaghmai Sanaz Yaghmai is a trauma-informed coach, consultant, and yoga teacher. Formally trained as a psychologist, she's worked as a therapist in various communities in Southern California over the l...
2019-12-041h 02Small Steps63 | 5 Ways to Boost Your ImmunityColder or busier times of year always seem to take a bigger toll on our immune systems. And while getting sick isn't always a bad thing, constantly getting sick isn't helpful to our bodies or living the rest of our lives. This episode covers 5 ways you can boost your immunity that can also be helpful in your everyday life as well. Small Steps in the Show: Take a moment to reflect on which of these you feel you're doing well on and others that might be helpful to incorporate Choose 1-2 to i...
2019-11-2732 minSmall Steps62 | Shifting Your Relationship with Exercise with Jessie MundellA lot of people come to exercise with the intention to keep their bodies smaller. And as more of us realize that's connected to diet culture and want to move away from that, exercise can feel a bit weird. On today's podcast I talk with fitness coach Jessie Mundell on how she shifted her relationship with exercise and found joy in movement. About Jessie Mundell Jessie Mundell is a Kinesiologist, Fitness Educator, and Fitness Coach specializing in prenatal and postnatal exercise training. She's the creator of the Postnatal Fitness Specialist Academy, Core + Floor R...
2019-11-201h 03Small Steps61 | Setting Intentions for the Holiday SeasonSo often we can get caught up in the holiday whirlwind of "what's always been done" or "what we're supposed to do" that we end up doing a lot things we don't want to do this time of year. That can be stressful, wear us down or get us sick. This episode invites you to take some time, set some intentions for the season and put you first. Small Steps in the Show: Create some space to think on these questions Give yourself some time to think on them after you write or talk th...
2019-11-1318 minSmall Steps60 | Managing Family Dynamics Around the Holidays with Yin LiAs the holidays approach, we may be thinking on plans to visit our families and that can come with some tension and baggage. I talked with Yin Li, LMFT about how we can get clear on our fears or uneasiness and potentially try a different approach to being around our families than in years past. We also talk about her site, Asians Do Therapy, that helps break the stigma that Asians and therapy don't mix. About Yin Li Yin Li is an Asian American marriage and family therapist licensed in California and Oregon. H...
2019-11-0648 minSmall Steps59 | Lowering Anxiety around Food and the HolidaysWith the holiday season starting, the anxiety around all of the "bad" or "unhealthy" foods making more appearances than normal in our day to day or at the many family or friend gatherings you may be attending. I talk about how to work through that anxiety and remember that you have choice and can make a decision that works for you, whatever that decision is. Small Steps in the Show: Take a beat at get clear on what you want, need and what's important to you Enjoy what you do eat and savor it Ke...
2019-10-3042 minSmall Steps58 | Navigating Wellness and Stress as a High Performer with Kayla NedzaWhen you're a high performer or high functioning person, it can be really easily to work through or miss signs that your lifestyle may not be the best for your overall health and wellness. My guest today, health coach and nutritionist Kayla Nedza shares how her high performing behaviors stopped working for her and how she helps fellow high performers find a better balance in their lives. About Kayla Nedza Kayla Nedza is a certified International Health Coach and Holistic Nutritionist who is dedicated to helping high performing women create lasting calm with f...
2019-10-2355 minSmall Steps57 | Signs It Might Be Time to Take a BreakYou can be adding things to improve your health and feel in the groove with in one day, and then after some days or weeks, those things feel so hard and overwhelming. While this may feel strange and upsetting, this can be normal. Today's show I share the signs it might be time to take a break with health or nutrition things so you can feel some relief overall. Small Steps in the Show: Give yourself some space to check in with yourself Write out or talk out why you feel resistance around this th...
2019-10-1629 minSmall Steps56 | Moving through Transitions with Kindness and Curiosity with Shanique AllenAs we move forward in our lives, we can often feel lost in where we're headed or feel stuck comparing ourselves to past versions of ourselves, even if we know they don't ring true for us anymore. Today's guest, health coach Shanique Allen is on the show to share her many transitions in her life and how she's navigated growing and figuring things out with lots of kindness and experimentation. About Shanique Allen Shanique Allen is a health coach based in Seattle, Washington. After several big life changes, she fell into a rut, u...
2019-10-091h 17Small Steps55 | What I've Learned After a Year of PodcastingThe Small Steps Podcast turns one! This week I reflect on what it's been like podcasting for a year and how it's helped me grow and feel more comfortable in my own voice. I also share some of my favorite podcast episodes from the past year, as well as your top five favorite episodes from this year. Small Steps in the Show: Remind yourself that you can do the thing Know that the things you want to do may seem scary and that's okay You're going to learn so much by trying new things an...
2019-10-0246 minSmall Steps54 | Connecting + Healing with Racial Identity Development with Lillian FarzanIt can feel normal to feel very out of place and confused as a person of color navigating how you fit in it, especially if you grew up or have been in the minority in your environments for a long time. Today's guest, Lillian Farzan, AMFT, talks about how there are stages to rejecting, connecting with and integrating our races, heritages and cultures as we move through life. About Lillian Farzan Lillian Farzan is a pre-licensed therapist focused on racial identity development and working with marginalized communities. She works with populations including first-generation i...
2019-09-2558 minSmall Steps53 | Figuring out WTF to CookOne of the larger hurdles to healthier eating, cooking at home or meal prepping can be figuring out WTF to cook! In this episode, I provide a few options you can try to figure out how you can figure out what to cook each night or week, depending on what could work for you in this season of your life. Small Steps in the Show: Look at what's going on in this season of your life Decide what would be the best approach or approaches to try right now Try one for a week or...
2019-09-1837 minSmall Steps52 | Tapping into your Strength with Maria RodriguezWe all tap into our strength in different ways and for a lot of people, strengthening their physical bodies is the key to strengthening their minds as well. Today I talk with Maria Rodriguez of Fear Her Fight Athletics about how strength training opened doors within and outside of her, and how she pays that forward with coaching, her company and bringing folks together to stand more in their own strength. About Maria Rodriguez Maria Rodriguez is a strength coach and founder of the clothing and empowerment company, Fear Her Fight Athletics. After m...
2019-09-1153 minSmall Steps51 | Getting Clear on the WhySo often we can have goals to get healthier and while we can keep some consistency for a little bit, it falls off and we beat ourselves up for not following through and "being lazy." In actuality, those health goals can be not as deeply meaningful to us, which is why we don't stick with them. In this episode, I talk about how you can get really clear on why you want your health goals, aligning those with your personal values and how to move forward with both of those. Small Steps in the Show: ...
2019-09-0436 minSmall Steps50 | Planning a Wedding that Aligns with You with Vanessa ChecchioPlanning a wedding can easily go from excitement to sheer dread for so many reasons, from the cost to the coordination to what you're going to wear on the big day. While planning a large event is a lot of work, wedding planning can be a whole other thing because of all of the expectations and standards that come with. My guest, personal trainer and newlywed Vanessa Checchio of Barbata and Barbells in on the show to share her experience dress shopping, how slippery the diet culture slope is with dress shopping and wedding planning, and how you can...
2019-08-2857 minSmall Steps49 | The Art of Noticing Your LanguageMoving forward in your health and wellness goals goes beyond what's on your plate, your sleep and how you're moving. What you're saying and thinking about yourself can really make a difference in making changes more permanent or easier. This episode is an invitation to check in with the language you're using about you, your body and your food, and if it's not helpful for you, how to adjust. Small Steps in the Show: Choose 1-2 things to look for (especially if you know you say some of these things often) Choose an amount of...
2019-08-2144 minTo Birth and BeyondEpisode 81: Diet Culture and Nutrition Coaching with Aimee SuenIntro Today, we talk with Aimee Suen of Small Eats all about her work as a Nutritional Therapist, the language around diet culture, and so much more! --- If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Stitcher to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References Small-eats.com
2019-08-201h 10Small Steps48 | CBD 101 with Nadya PecherskayaCBD is one of the hot new things in the wellness world. From tinctures to drinks to lotions to pet products, you can find it in so many products. But what exactly is it? How could it help? How does it make you feel? Nadya Pecherskaya of Icaria is on the show to answer all of my CBD 101 questions and why it's best as an addition to your life, rather than something that will "solve all your problems." About Nadya Pecherskaya Nadya Pecherskaya is a nutritionist and a passionate wellness entrepreneur. Years of o...
2019-08-1459 minSmall Steps47 | 5 Steps to Eat HealthierI answer one of the most common questions I get as a nutritionist: How do I eat healthier? While it seems like a simple question, the answer isn't as straightforward as you would think. I've got 5 small steps you can try and start to eat healthier in a way that works for you and aligns with what you want. Small Steps in the Show: Define what healthy and healthier means to you Pick one of the 4 other things suggested: adding veggies to your plate, in season produce, more protein, prepping ahead of time Try th...
2019-08-0724 minSmall Steps46 | Reconnecting with Our Bodies and Fertility with Cindy LuquinBirth control has long been seen as a rite of passage or a way to take control of your health. While it can be helpful, we often aren't told enough (or anything) about what it can really do to our bodies and the side effects of it. Going off of it seems scary, too, after all of the fear around getting pregnant when we're not ready. My guest Cindy Luquin talks about what the pill does, how we can find a hormone-suppressant free way to know our cycles and reconnect with our bodies. About Cindy...
2019-07-3153 minSmall Steps45 | What Do You Need? A Busy Check InIn our society, it can be easy to fall into a never-ending cycle of busyness. And while you can get a lot of things done when you're busy, being too busy for too long can have some negative effects on your health and wellbeing. This episode creates the space for you to stop, pause and check in with yourself to see how your busyness is right now and how you can give yourself the rest and nourishment you need. Small Steps in the Show: Take some deep breaths (now and throughout the day) Check in...
2019-07-2440 minSmall Steps44 | Embracing your Body and Owning your Power with Steph GaudreauWhen you've seen that you don't want to play the diet culture games with your health anymore, it can feel overwhelming or confusing on how to take care of yourself and step farther away from diet culture. Steph Gaudreau is back on the show to talk about a holistic, compassionate and approachable way to do that with her new book, The Core 4. About Steph Gaudreau Steph Gaudreau's a Nutritional Therapy Consultant, author, blogger, coach, podcaster, and the creator of the former Stupid Easy Paleo. Her mission is to help women create bigger, bolder, f...
2019-07-171h 05Small Steps43 | The Case for a Savory BreakfastIs getting to lunch time a struggle without a snack or cup of coffee? Do you feel shaky if you don't eat or want to take a nap right after eating? Are you tired of craving sugar all the time? This week's show talks about what common thing could be behind all of that and one way to start to curb those signs. Small Steps in the Show: Start to step away from idea what a "standard" breakfast is (google what other people eat across the world for breakfast if your logic brain needs mo...
2019-07-1042 minSmall Steps42 | Embracing being Fully Human and Fully Alive with Lisa OliveraFor most of us, the more we become aware, work with or sit with our feelings, the harder it can feel. We haven't been given all the tools to deal with our emotions and feelings, so we can often feel bad, wrong, or like we're failing, which couldn't be farther from the truth. Lisa Olivera, LMFT is on the show today to talk about how we start to learn the tools, embrace the all the feels of life, and how to start building your emotional toolbox to feel more equipped to be fully present and fully alive.
2019-07-031h 11Small Steps41 | 5 Health Things We Can Start to Let Go ofThere's a lot of Health Shoulds out there that, as we move forward in our health, wellness and healing journeys can start to fall short to the people we're becoming. This week's podcast talks about 5 health things that are often fueled by diet culture that we can let go of and stop listening to. Small Steps in the Show: Noticing it, acknowledging it when it comes up Thanking it Choosing something else that aligns more with you That could be facts or something that is unique to you, could just be the opposite Remembering t...
2019-06-2648 minSmall Steps40 | Reconnecting with Your Power During + After Pregnancy with Liz WintersGetting pregnant and having a child have been described as all sorts of different things: magical, hard, rewarding, surprising, easy, difficult. It can be hard to know what it's like going in, and how to figure out how to stay you while you're growing a human and your body is changing. My guest today, Liz Winters, is here to talk about all of things that don't often get talked about, how you can step outside of the expectations, reclaim your power, and reconnect with you while pregnant. About Liz Winters Liz Winters is a...
2019-06-1950 minSmall Steps39 | Where to Start Your Health or Healing JourneyYou know you want to make some changes in your life and start improving your physical, mental or emotional health and healing. And it can often feel so overwhelming on where to start and what to do first. This episode helps you figure out what to choose first, questions to reflect on, and how to start your journey off in an aligned and meaningful way for you. Small Steps in the Show: Write out all the things you want to do/work on/improve in all the areas that are relevant to you Ask y...
2019-06-1230 minSmall Steps38 | Regenerative Agriculture + Transparency in Farming with Paul Grieve of Primal Pastures and PasturebirdWe've all seen the videos and documentaries about the many issues of factory farming and how it affects the animals, humans who produce them and the environment. While some people choose to stop eating meat as a way to reduce harm, there are many ways we can opt into another system that treats animals, the humans that raise them and the environment in a way that not only supports, but gives back to the land. In this episode I talk with farmer Paul Grieve of Primal Pastures and Pasturebird about what that looks like and how his farms lead...
2019-06-051h 03Small Steps37 | Reminders about Summer and Diet CultureThe weather is heating up for summer, and when that happens, the dial can crank up on diet culture bullshit and messaging. This week's episode has some reminders about how the changing weather does not mean you need to change your body, go on a diet or fitness program, and that you can wear whatever clothes you want, regardless of your size and what's "acceptable" from diet culture's views and more. Small Steps in the Show: Check in with yourself, are you having these thoughts? Get curious and ask questions. Where do...
2019-05-2940 minSmall Steps36 | Using your Voice and Owning your Story with Lestraundra AlfredAn important part of your health and healing can be reconnecting with your voice, owning your story and fully taking up space. Also just as important is finding the spaces where you feel like you can do that and feel comfortable. In this episode, I talk with Lestraundra Alfred of the Balanced Black Girl all about how she started to use her voice, own her story and how she pivoted to create meaningful wellness content focused on amplifying women of color. About Lestraundra Alfred Lestraundra Alfred is a Social Media Manager, Podcast host, e...
2019-05-2245 minSmall Steps35 | 6 Steps to Stop Feeling So Hungry All the TimeDo you feel like, no matter how often you eat, you're hungry an hour later? Constantly looking for snacks or getting snacks to have on you at all times? That can be exhausting. Today I talk about 6 steps you can try to adjust what and how you're eating to finally feel fuller, longer, and not NEED to have a stash of snacks at all times. Small Steps in the Show: Stay Hydrated Get your ratios more dialed in Check the speed of your eating Be present while you're eating Check how much of your f...
2019-05-1541 minSmall Steps34 | Transparency in Food Labels with Emily Moose of A Greener WorldFood labels and claims have become more confusing and vague, especially when it comes to animal products. When we spend more money to make an ethical choice, we think we're voting with our dollars, but potentially we're not making the impact we really think we are due to confusing terms and a lack of government oversight. Organizations like A Greener World have taken things in their hands and have created labeling and labeling resources to help you get the food you intended to buy. About Emily Moose As Director of Communications and Outreach f...
2019-05-0847 minSmall Steps33 | What "Doing the Work" Can Look Like, Part 2A solo continuation of last week's interview with Dr. Tee Williams where I talk more about how I've "done the work" with social justice and liberation and my observations around it that. I also talk about things that didn't get covered in last week's show that are important to think about or consider when you're starting to or thinking on how to get involved with social justice or liberation learning. Small Steps in the Show: Know that the exact path will look different for you and that's okay Get clear on your values and...
2019-05-0148 minSmall Steps32 | What "Doing the Work" Can Look Like with Dr. Tee Williams32 | What "Doing the Work" Can Look Like with Dr. Tee Williams Activism and social justice has become more ubiquitous since 2016 and the amount of people you can learn from is higher and more accessible than ever. And, as more of us read and learn, the term "Do the Work" gets thrown around a lot, but what does that really mean? I talk with Dr. Tee Williams in this episode about what "doing the work" can look like, as well as how I've done it and what brought me to it. About Dr...
2019-04-241h 50Small Steps31 | How Do You Feel? A Rest Check InLife these days can be very full and busy with so many different things: from work, an active social life, passion projects or big life events. As life gets fuller and fuller, it's important to check in yourself to see if you're balancing out all of that go go go with moments of rest and relaxation. This episode is an invitation to check in and see if you need some rest, how to do that, and how to build in more rest throughout your day or week. Small Steps in the Show: Stop and t...
2019-04-1732 minSmall Steps30 | Embracing your Innate Joy & Releasing Perfectionism with Shirin EskandaniSo often we're focused on adjusting imbalances and solving problems that we can forget that's more out there than just what's "wrong." Noticing and celebrating the good and boosting the joy in your life is just as essential to your health and healing. Today's guest Shirin Eskandani from Wholehearted Coaching talks about how we can embrace our joy, what joy looks like and how we can release things can that get in the way of our innate joy. About Shirin Eskandani Shirin is a life coach, public speaker and writer who specializes in m...
2019-04-1054 minSmall Steps29 | Giving Yourself Permission to Ask for HelpAsking for help can be a big step in figuring out what works for you. And for a lot of us, before asking for help, we need to give ourselves the permission to do that. Today's show talks about how to get clear on why asking help is a hurdle, what to do with that, and how to make to easier, through a variety of ways, to let yourself ask for help. Small Steps in the Show: Get clear on why you're resisting asking for help. Consider journaling on that to get the root o...
2019-04-0340 minSmall Steps28 | My Multifaceted Magic: 10 Things about MeA fun show this week where I share some things about me that embrace my multifaceted nature and they could be things you don't know about me! There are also small steps on how you can find and embrace your own multifaceted magic. Small Steps in the Show: Write out things you enjoy or like to do Ask trusted people in your life what they like about you - try to receive that as much as you can Give yourself a moment to appreciate those (and yourself) Keep that list somewhere you can see i...
2019-03-2730 minSmall Steps27 | How to Make More Space in Your DayWe often have a big list of goals, to-dos and want to dos, and often feel an equally bigger sense of "There's no time in the day!" By getting clear on what you really want to do now and seeing how you actually spend time in your day, you can start to make space for the things that you want to focus on with the Small Steps in today's episode. Small Steps in the Show: Get clear on your whys. Create awareness/do a time audit. Check in on what works for you. Make a...
2019-03-2045 minSmall Steps26 | Unpacking Our Stories + Embracing our Multifaceted Magic with Neghar FonooniOur stories and thoughts can keep us motivated and also keep us really stuck. When we get to root of why they're there and what they're really saying, we can get clear on whether we want to keep it or let it go. Neghar Fonooni is on the show today to talk about how we do that, as well as how we can embrace our multifaceted selves and how magic and social justice are a big part of her work. About Neghar Fonooni Neghar Fonooni is a word witch, healer, and unapologetic meathead. H...
2019-03-131h 15Small Steps25 | How Are You? A Self Care Check InSelf care is a practice. And like any practice, it takes regular awareness and work to make it second nature. And when things get busy, it can be easy to abandon practices to just get through the day. In the long run, that can be so draining. Today's episode is a reminder to, in the busy times and the not as busy times, to see how you're doing with your self care. Small Steps in the Show: Make the space to check in Ask yourself some of these questions and be honest with yourself A...
2019-03-0635 minSmall Steps24 | How Health and Faith Can Work Together with Sara Lloyd24 | How Health and Faith Can Work Together with Sara Lloyd We're made up of so many different identities and beliefs, and faith can be one of those important tenets in our lives. Even though the multiple identities we carry may seem different, like faith and health, they can overlap and work together. Sara Lloyd, NTP is here to talk about how people of faith can also incorporate health into their lives, even if it's not talked about as much in your place of worship. About Sara Lloyd Sara Lloyd is...
2019-02-2738 minSmall Steps23 | Trying or Going Gluten FreeThinking about going gluten free or curious what it's like to not eat gluten? This episode shares my personal journey to become gluten free, answers your questions about the gluten free life and gives you a place to start if you want to see if your body needs a break from gluten or not. Small Steps in the Show: Get clear on why you want to try this Notice how much gluten you're eating right now, check out The Gluten Guide Read ingredient labels Slowly eat less gluten things and add in...
2019-02-2052 minSmall Steps22 | Finding What Works for You with Lucia HawleyWe're more connected than ever these days and have more access than ever to find people to listen to, follow and learn from. Which is great, and can become overwhelming. Lucia Hawley, NTP MSW joins the show to talk about the many layers of finding people and communities that resonate, letting go of those that no longer resonate and finding autonomy within ourselves. About Lucia Hawley Lucia Hawley, NTP MSW, is the blogger behind Essential Omnivore, the real food recipe blog and podcast that help you take the fear out of the food, o...
2019-02-1354 minSmall Steps21 | The Power of Words around Food and Food ListsGood. Bad. Clean. Dirty. Guilt-free. Five words that can really mess with people's minds when it comes to food and the food choices they make based on these words and food lists that use these words. Today's episode breaks down why these foods and food lists can be problematic and how you can adjust your language and create a food list that works for you. Small Steps in the Show: If you feel like you want to or need to stick to a list for your own reasons, start to listen to...
2019-02-0648 minSmall Steps20 | Improving Your Relationship with Yourself with Taylor GageThere's so much advice on how to improve your romantic, familial and platonic friendships, but how much is really out there on how we can improve our relationship with ourselves? Today's guest Taylor Gage of She Thrives talks about a lot of ways we can improve our relationship with ourselves, from what we believe, how we speak and how we take care of ourselves. About Taylor Gage Taylor is a blogger, podcaster, portrait photographer, a CrossFit L1 and USA Weightlifting coach, and the founder of She Thrives. Her work covers a range of t...
2019-01-301h 00Small Steps19 | Checking In and Honoring Cycles in Your LifeGo go go, do more, keep going, always hustling. There are the messages we're constantly getting and perpetuating in Western culture. Rarely are we told to really slow down and look around or rest, which can lead to feeling tired, getting out of alignment with our values, and feeling unhappy or uninspired. Today I talk about how to check in with yourself and adjust if you don't enjoy what you're doing. Small Steps in the Show: Take an inventory of all the things you're doing right now. Do you really enjoy all of these t...
2019-01-2346 min
Podcast – Essential Omnivore#28: Aimee Suen, NTP | Essential Omnivore Podcast
Aimee Suen is the blogger and nutritional therapy practitioner behind small-eats.com! Small-eats.com is an amazing blog where she helps people take small steps towards building the health and wellness they desire. In addition, she is also is the host of the Small Steps podcast where she brings on a wide array of guests and dives deep into the subjects that surround mental health, wellness, body image and beyond. I met Aimee online in the wild world of Instagram this year. We realized a few months later that we were both signed up to...
2019-01-101h 19
Essential Omnivore Podcast#28: Aimee Suen, NTP | Essential Omnivore Podcast
Aimee Suen is the blogger and nutritional therapy practitioner behind small-eats.com! Small-eats.com is an amazing blog where she helps people take small steps towards building the health and wellness they desire. In addition, she is also is the host of the Small Steps podcast where she brings on a wide array of guests and dives deep into the subjects that surround mental health, wellness, body image and beyond. I met Aimee online in the wild world of Instagram this year. We realized a few months later that we were both signed up to...
2019-01-101h 19Small Steps17 | What is Diet Culture?The pressure to be smaller, toned, ripped or jacked. The shame around what you see in the mirror, especially if it doesn't match what you see idolized on social media, magazines and billboards. The fatigue from trying diet after diet after, not getting the results you want. This is Diet Culture, and it's messing with people's happiness, sense of self worth, and in some cases, their health. Today I talk about what is is, how it shows up, and how you can start to opt out. Small Steps in the Show: Notice...
2019-01-0945 minSmall Steps16 | Embodying your Values and Creating Community with Allison TenneyLiving from your values can make things in your life feel more aligned and more like you. From those values, it can be clear that you may need to make some adjustments and find or create new spaces that embody your values so you can share that with others. Today's guest, Allison Tenney, shares how she did that in her own life and work, from her fitness coaching to her event the Ignited Womxn Summit. About Allison Tenney Allison is the owner of Allison Tenney Fitness, LLC, an online training business built on t...
2019-01-021h 06Small Steps15 | Finding Your Word for 2019Instead of setting goals this year, what if you set a word for the next year? One word can be guide you in your actions, decisions, and how you show up in the following year. This episode covers how to find that word and how to carry that word and what it means to you, throughout your year. Small Steps in the Show: Check in with your values. Write down how you want to feel in 2019, what you want to do Pick one word that personifies that feeling for you. Write it down and k...
2018-12-2814 minSmall Steps14 | Being Biracial and My Vision for WellnessOur health and wellness touches all areas of our lives, and all areas of our lives touch our health and wellness. This includes our race, religion, size, ability, gender, class and so much more. I'm sharing my experiences of being a biracial woman of color, how that's informed my life and how, especially after this year, it informs my vision of wellness and this podcast moving forward. Mentioned in the Show: Andréa Ranae White Fragility by Robin DiAngelo Get the full show notes here! Fol...
2018-12-2646 minSmall Steps13 | Cultivating Self Compassion When You "Mess Up"When we make a mistake after setting a goal or making a plan, it can often open the Pandora's box of crappy feelings and negative self talk. Hearing those thoughts can feel so defeating and lead us to make more decisions that don't serve us. Instead of listening to those voices, you can learn to cultivate self compassion and soothe yourself through hard times. Small Steps in the Show: Notice the feelings/thoughts in your body. Take deep breaths. Remove yourself from an overwhelming environment if needed. Talk to yourself like you...
2018-12-1948 min
Tea Time with TajuanaSlowing Down and Being Present with Aimée SuenOn this week's episode of Tea Time with Tajuana, Tajuana sits down podcaster, blogger, nutritional therapist and author Aimée SuenOverworked women finding balance with nutrition mindfulnessIdea behind Small Steps blogNot At My Desk Lunch #notatmydesklunchBeing an introvert and Aimée's self-care routineAimée on IG: @small_eatsAimée's blog: https://small-eats.com/Aimée's podcast: Small Steps podcastAimée's book: Not At My Desk Lunch eBook
2018-12-171h 06Small Steps11 | Eating while Traveling or Staying with FamilyIf you've got some food intolerances, foods you're not eating right now, you're on a therapeutic diet, or you're eating a certain way, that could get interesting while traveling or staying with your family. Instead of throwing your way of eating out the window, see how you can take that with you on your next trip, whether that's a vacation or a trip to see your extended family with these tips and tricks. Small Steps in the Show: Before your trip, make a plan. Be open and flexible with that plan. Communicate and share t...
2018-12-0551 minSmall Steps10 | Burnout, Journaling and Boundaries with Deirdre JaykoThe deep, heavy fatigue that one long weekend of sleep can't fix. A growing resentment and feeling of overwhelm with everything that you do or places you go. These are signs of burnout. Burnout is becoming more and more common as the hustle and grind culture gets more and more glorified and emphasized. Today's guest Deirdre Jayko talks about what burnout looks like and how you can recover from and prevent from happening again. About Deirdre Jayko Deirdre is a writer, a lover of astrology, and an all around space nerd. When she's n...
2018-11-281h 15Small Steps8 |The Importance of Slowing Down with Ariana FotinakisIn a go go go society that prioritizes hustle, it can be hard to even imagine the option of slowing down and taking anything easy. Even though it's not glamorized, slowing down can be an essential season in our lives. Ariana Fotinakis talks about her recent season of slowing down, how she did it, and why it's important to. About Ariana FotinakisAriana Fotinakis is an intuitive coach, writer, and avid lover of fitness. After struggling with addiction for over 10 years, she turned her life around by first focusing on her health, and then b...
2018-11-1459 minSmall Steps7 | Boundaries and Asking for What You NeedWhen the going gets crazy or you're a people pleaser/perfectionist/Obliger, setting boundaries and asking for what need is vital to your health and respecting yourself. This episode covers what a boundary is, how can set one and why they're not bad! Also how you can ask for what you need with you boundaries and your life. Small Steps in the Show: Write down what your needs are, what's important to you and your energy. Start practicing boundary setting and saying no with smaller things and people you trust. Take a pause before a...
2018-11-0752 minSmall Steps4 | How Loving In and Anger Can Coexist with Marilene CaetanoWe hear a lot about self care these days. We're talking more and more about our anger, especially with current events. Can they exist together within us? My guest, Marilene Caetano and I dive into how absolutely they can, why that's important, and why anger isn't a bad thing. We also talk about how you can start to practice more self care, and how you can change it's name to work more for you. About Marilene Caetano:Marilene is a foodie, mama and feminist living in Toronto Canada. By day she is a Nurse P...
2018-10-1758 min
Fuel Your StrengthStop Letting Perfectionism Control Your Life w/ Aimee SuenAimee Suen is a nutritional therapy practitioner, author of the small eats blog, and one my dearest personal friends. Aimee is passionate about helping people improve their health habits and lifestyle in an ultra approachable way. Today we are discussing perfectionism, taking care of yourself, and mindfulness, to make sure you are taking care of your body in every way possible. About Aimee Suen After a very real quarter-life crisis, Aimee decided to stop placing her value on the things that she did, and more on who she is. She brings this life-altering realization to all of...
2018-10-0259 min