Shows
Monday Matters with Holly CochraneS3(48) How I am trying to not be the Grinch...
On the Monday Matters with Holly Cochrane podcast, I often draw inspiration from the conversations I hear in counselling sessions, knowing many listeners will relate. Lately, I've heard from many people struggling with the holiday season and feeling guilty for not being "festive." Whether you're one of Santa's Elves or feeling like the Grinch, today's episode offers practical strategies to navigate the season and reach January with grace.
2024-12-0228 minMonday Matters with Holly CochraneS3(47) Seed CyclingSeed cycling is a natural way to support hormones. By alternating pumpkin and flax seeds during the follicular cycle and sesame and sunflower seeds in the luteal phase you can increase and support estrogen and progesterone production.
Listen to today's Monday Matters with Holly Cochrane podcast episode to learn more about seed cycling.
Here is the recipe for the energy bites I made.
https://40aprons.com/seed-cycling-balls/
2024-11-2530 minMonday Matters with Holly CochraneS3(45) ANTsA.N.T.s are Automatic Negative Thoughts and they can pop into our head unexpectedly and unwanted. Listen to today's Monday Matters with Holly Cochrane to learn one strategy to help to squish the ANTs. 2024-11-1116 min
Monday Matters with Holly CochraneREPEAT S2(08) My Oura ring has been an awesome tool for my health.I bought an Oura ring almost a year ago, mostly to give me the data about my body that I already knew. It has worked! My Oura ring gives me a sleep score, recovery score and cycle prediction with amazing accuracy. I have used the data to honour how I am feeling and how much I can push myself and it has helped me feel like my training is purposeful. If you are interested in purchasing an Oura ring you can click the link here for the online sizing chart to get started.
https://ouraring.com/product/herita...2024-10-1422 minMonday Matters with Holly CochraneS3(22) What to eat to lower Cortisol
If you know you are stressed out and starting to hold extra weight around your belly the food you eat can help to support lower levels of cortisol. On the Monday Matters with Holly Cochrane podcast this week I talk about the foods that are easy to work into your everyday meals to help reduce the hormone mid-section.
2024-05-2021 minMonday Matters with Holly CochraneS2(47) Do you feel good? or Familiar?
Check out the new Monday Matters with Holly Cochrane podcast and ask yourself if you are feeling good, or are you feeling familiar? Do you do things you want to do, or do things because that is the way you have always done them? Do people say things like "drama follows you" or "you look for fights"? If you are curious if you feel good or familiar this is a great episode for you.
2023-10-3018 minMonday Matters with Holly CochraneS2 (40) 5 Steps to ReflectToday is a replay of an episode I recorded last year about how I like to reflect after special occasions and big events. Even if you listened to it last year, I bet you can do some reflection again as we wrap up Rally in the Valley and head into a new fall season. 2023-08-2122 minMonday Matters with Holly CochraneS2 (39) The benefits of VolunteeringThere has been a lot of research done proving the health benefits of volunteering but what does that balance look like? Are you healthy enough to be able to get the benefits of being a volunteer? Are you doing too much? Today is the day for you to give some thought to the new season of fall and how much should you be doing?2023-08-1414 minMonday Matters with Holly CochraneS2(38) Maslow's Hierarchy was on to something...In Social Work, we learned about Maslow's Hierarchy of needs and everyday when I work with people I find myself directing them back to that foundation. When you focus on building a strong foundation the ability to move forward is easier. Take a listen and decide how solid is YOUR foundation. 2023-08-0718 minMonday Matters with Holly CochraneS2 (37) Let your mindset move you.Your mindset can be the most powerful tool to change your behaviour.2023-07-3110 minMonday Matters with Holly CochraneS2 (36) Best apps to track your cycle.Which app do you think is the best to track your cyle:
Moody
Flo
Period tracker
My Cycle
Oura ring2023-07-2425 minMonday Matters with Holly CochraneS2(35) Snack sized exercise bitesLet's make it way more normal to do snack-sized exercise at work than it is to go for a smoke break. 2023-07-1716 minMonday Matters with Holly CochraneS2(34) The Fall phase of your cycleI made it, I have talked about each of the 4 seasons of the menstrual cycle and I am finishing the 4 parts series with the Fall Season. Its time to slow down and honour what our bodies can handle 2023-07-1023 minMonday Matters with Holly CochraneS2 (33) The Summer phase of your cycleI talked about winter, then moved into spring and this week I am talking about my favourite season... Summer! Why does summer have to be so short?2023-07-0317 minMonday Matters with Holly CochraneS2 (32) The Spring phase of your cycleLast episode I talked about the 1st week of our menstrual cycle, winter. This week I am sharing what I know and how I am tackling the second week, the follicular week or what I will call spring. 2023-06-2625 minMonday Matters with Holly CochraneS2 (31) The Winter phase of your cycleThe first day of your period is call the menstrual phase or the winter phase. I want to better understand what my body is doing so I can honour it during each of the 4 weeks and today I am sharing what I know about the winter phase.
2023-06-1923 minMonday Matters with Holly CochraneS2 (30) YUKA app - A game changer!Today's episode is all about the YUKA app. It scans and rates food, health and beauty products and allows consumers to make better choices regarding the toxins they are consuming. My family has fully embraced it and I hope you find it helpful too. 2023-06-1215 minMonday Matters with Holly CochraneS2 (29) Reading Food LabelsDo you know what all those numbers mean on the back of the package in the grocery store and can you make informed decisions?2023-06-0532 minMonday Matters with Holly CochraneS2 (28) Can you answer these 3 questions?In Counselling I find myself asking similar questions and people often find their answers are just what they needed to process to move forward. Today I ask 3 questions I hear myself saying a lot, and hope your answers help you to move forward.2023-05-2915 minMonday Matters with Holly CochraneS2 (27) 4 Hacks to balance glucose and the hangrieshttps://www.glucosegoddess.com/
I did not invent these 4 hacks, I totally got them from the Glucose Goddess and I strongly suggest you give her a follow. These are not the only things you need to be doing for optimal health but they are not too hard and they are totally free so give them a try!2023-05-2219 minMonday Matters with Holly CochraneS2 (26) Parenting through trial and errorI wrote down 9 things I have tried to implement as a parent over the past 18 years. Some I am good at and lots are a work in progress. Please share this episode and add your lessons to your social media for other moms to learn from.2023-05-1522 minMonday Matters with Holly CochraneS2 (25) Are you tired of being tired?If you are tired start thinking about that like a whisper from your body. Being tired is protection mechanism your body uses when something is off. Instead of trying to bandaid tired and get more energy, start looking for the root cause of your tired. Then you will be on the road to healthy.2023-05-0811 minMonday Matters with Holly CochraneS2 (24) 4 Questions you know the answer to.We almost always know what we need to be doing to feel better but we don't always know how to start. Today I want you to answer these 4 questions and post them where you will see them. It might just be what you need to start feeling better.
1. What do you want to do more of?
2. What do you want to do less of?
3. What would you like to start or try new?
4. What should you stop doing?
If you answer these four questions you will have some direction...2023-05-0120 minMonday Matters with Holly CochraneS2 (23) I learned a new word: Ambivert.Do you know if you are an introvert or an extrovert or somewhere in the middle??? I have never really felt connected to either personality trait 100% and it's because I am an Ambivert!2023-04-2420 minMonday Matters with Holly CochraneS2(22) My experience with burnout.I know better and yet I started to check the boxes for burnout. If you are feeling like you are burning out and stuck lets talk about how to find that joy and peace in your life again.
2023-04-1717 minMonday Matters with Holly CochraneS2(21) I love Reflexology!I have been a believer in reflexology for 22 years and I hope you take the time today to listen to the wonderful benefits of this health practice and give it a try. You can contact Soul Shifting Reflexology on Facebook or at 306-331-7295 for an appointment in Fort Qu'Appelle.
2023-04-1018 minMonday Matters with Holly CochraneS2(20) Invisible Mental Health with Michelle StrawfordToday I interviewed Michelle Strawford who is the ultimate entrepreneur and has recently started an non-profit called the Invisible Mental Health Project. They are hosting their second event called We See You on April 18th in Regina and there is a link to their website here. Please listen to Michelle and if you want to be a part of the project or the next even send me a message.
https://www.eventbrite.com/e/invisible-mental-health-presents-we-see-you-community-series-tickets-596134252597
https://www.youarenotinvisible.ca/
Instagram: invisible.mental.health
Facebook: https://www.facebook.com/You.Are...2023-04-0335 minMonday Matters with Holly CochraneS2(19) Are you ready to try the Superfood "Cricket Protein"?I met the owners of Prairie Crickets from Manitoba in February and have been eating crickets and drinking cricket protein powder ever since. It is an amazing superfood with a lot of environmental benefits. Today I interviewed the "Farmers" Lesley and Ryan Steppler.
If you want to purchase protein you can easily do so at https://www.prairiecricketfarms.com/ and use code mondaymatters10 for 10% off2023-03-2736 minMonday Matters with Holly CochraneS2(18) I took a DNA testI met Cindy Broland at the Regina Health and Wellness Expo and asked her a million questions about DNA testing and decided to do the test before the weekend was over. Today I asked her all the questions again so you can decide if you would like to test your DNA. 2023-03-2043 minMonday Matters with Holly CochraneS2(17) Balancing Hormones Part 2Last week I introduced you to hormones, what they are and how we produce and eliminate them. Today I am giving you the free, tackle strategies to balancing hormones. 2023-03-1330 minMonday Matters with Holly CochraneS2 (16) Balancing Hormones part 1/2If you missed me at the Health Expo I am recording today's podcast just for you. Here is the first part of a 2 part series on Hormones, how they get unbalanced and how to prevent that. 2023-03-0628 minMonday Matters with Holly CochraneS2 (15) We only need 2 rules in lifeI don't love a lot of rules, especially for teenagers. This is strictly my opinion but I think kids only need 2 rules! 2023-02-2715 minMonday Matters with Holly CochraneS2(14) We could all get better at communicating!Today I talk about 6 strategies to improve your communication with other people, either your spouse, co-workers, family, or friends. This is not something you are born with and is something you can always get better at.2023-02-2021 minMonday Matters with Holly CochraneS2 (13) Great relationships can improve your overall healthThe health benefits of a great relationship can not be ignored. Take a listen to get excited about fostering or finding the relationships that will improve your overall health. 2023-02-1322 minMonday Matters with Holly CochraneS2(12) How to practise being brave...Bravery is not the absence of fear, but rather the ability to move forward despite fear. Being brave will get you places so take a listen for some strategies to become a braver person.
Here is the link to the Health Expo Free tickets. Please come and enjoy the Expo Feb 25/26 2023
https://www.universe.com/embed2/events/63b602bf354615002ccdd1d6?state=%7B%22currentDiscountCode%22:%7B%22code%22:%22RW23002%22%7D%7D2023-02-0614 minMonday Matters with Holly CochraneS2 (11)Random Acts of Kindness to help you level up!The link to free Health and Wellness Expo tickets is below:
https://www.universe.com/embed2/events/63b602bf354615002ccdd1d6?state=%7B%22currentDiscountCode%22:%7B%22code%22:%22RW23002%22%7D%7D
Random acts of kindness can make a big impact on both the giver and the receiver. If you want to level up your mental health and create a snow ball effect of happiness start with a simple smile, text, or thank you note to improve someone's day2023-01-3010 minMonday Matters with Holly CochraneS2(10) A Female Physio who understands Crossfit...Myranda Reimer is the total Package!Today I visited with my friend Myranda Reimer from Synergy Strength about being a female athlete. If you are a woman or know someone who is there is something useful in today's conversation.
Follow up links and information:
www.myrandareimer.com
@myrandareimerphysio
www.instagram.com/myrandareimerphysio
I am working on getting more free resources up and going. For now my youtube has some great videos! https://www.youtube.com/@myrandareimer1167
And people are always welcome to book a discovery call with me
https://synergystrength.janeapp.com...2023-01-2348 minMonday Matters with Holly CochraneS2(09) Guest Adam Lorenz and I talk about Teenagers!I am parenting teens as well as counselling teens in my private practice. It was nice to sit down today with Adam Lorenz from Saskatoon who also owns a private counselling practice and an MMA gym. If you hang out with teenagers join us in conversation today. We can't solve all the world's problems but it is fun to pretend to wave the magic wand with unlimited creativity.
2023-01-1645 minMonday Matters with Holly CochraneS2(07) What you gain when you are trying to lose weight...Today I interview my friend Jazmin and she shares her great story about how much she has gained in the last year after she walked into the gym to "lose weight"2023-01-0225 minMonday Matters with Holly CochraneS2(06) Write down the things you did this year, because it was a lot!Sometimes we are so busy just getting through the day, the hour, and the mud that we don't see how all those moments add up. Take a minute today to write down all that you have accomplished this past year. I promise you, it is more than you think!2022-12-2610 minMonday Matters with Holly CochraneS2(05) It might not be the most wonderful time of the year.Here are 4 ways to make the best of the season if it isn't your favorite time of the year.
1) Ask yourself if what you are stressing about really matters
2) Decide how you want to feel and work at it
3) Focus on what you can control
4) Honour your feelings. It’s ok to feel sad or lonely or any way you currently are...2022-12-1919 minMonday Matters with Holly CochraneS2(04) There are good and bad foods and YOU are smart enough to know it.Food is powerful, both for the good and for the bad. Take a listen to learn why I like to label foods.2022-12-1217 minMonday Matters with Holly CochraneS2(03) Breathing through the HolidaysLearning to breathe has been a game changer for me, my health and my mindset. I still have a lot I want to learn about but if you have never given much thought to the way you breathe take a listen and start your breathing journey.2022-12-0517 minMonday Matters with Holly CochraneS2(2) Sleep and the HolidaysSleep is a big deal. We need it and most of us are not getting enough. Take a listen to Why we need sleep and how to get it.2022-11-2827 minMonday Matters with Holly CochraneS2(1) Hormones and the HolidaysA few of my favourite hormone balancing foods in alphabetical order: Almonds, Apples, Avocado, Broccoli, Cherries, Chia Seeds, Chocolate, Coconut Oil, Eggs, Flax, Green Tea, Pomegrante, Pumpkin seeds, Quiona, Salmon.
https://www.powerhungry.com/2013/02/flax-breakfast-cookies-vegan/
https://drive.google.com/file/d/18gX-NiTqGuEF-NT0a-dUeoDv2CDajT5E/view?usp=share_link2022-11-2117 minMonday Matters with Holly Cochrane52) Setting Boundaries1. Decide what you want in life?
2. Communicate that.
3. Hold firm.2022-11-1420 minMonday Matters with Holly Cochrane51) We all survived the Detox!We did Dr.Nodes 10 day detox and we all survived. In fact most of us learned some really wonderful things about our diet and how it impacts how we feel. If you are wondering how we did take a listen to hear some testimonials from a few participants.2022-11-0734 minMonday Matters with Holly Cochrane50) Are you willing to GROW? w/Jill StinsonJill Stinson has made a couple of career changes over the years but each one has been motivated by her commitment to health. Today I got to interview her and hear about her willingness to grow, learn and change in the pursuit of wellness.2022-10-3138 minMonday Matters with Holly Cochrane49) Do you need a movement specialist in your life?My friend Krista Bull is a movement specialist and today I interviewed her today because I think everyone should have a movement specialist assess them periodically. We all want to move without pain and efficiently and even some of the most seasoned athletes pick up poor movement patterns that can be improved. 2022-10-2423 minMonday Matters with Holly CochraneLet Dr.Node add some tools to your stress toolbox.We are all managing stress and possibly anxiety because the world we live in is demanding. Understanding the physical symptoms of stress and their impact on your health is important. Just as important is learning as many ways as possible to manage stress. Today I am interviewing Dr.Node so he can tell us all about the Stress and Anxiety workshop he is hosting here at K2. 2022-10-1717 minMonday Matters with Holly Cochrane48) I'm doing a DETOX!I am doing a medically supervised with Detox with Dr.Node starting October 24th. If you want to join us take a listen to this podcast and get signed up as soon as possible.2022-10-1031 minMonday Matters with Holly Cochrane47) Things you can do in 5 mins…it’s a lotI posted on Instagram and Facebook on Sept 28th about the 10 things I have learned I can accomplish in 5 mins that bring me a lot of peace. I know you don't have time. I don't have a lot of time either but when I started to realize what I could do with 5 focused minutes I started worrying less about what wasn't getting done and more about how to enjoy just 5 minutes. Tell me what you can do in 5 mins?2022-10-0320 minMonday Matters with Holly Cochrane46) 5 Steps of ReflectionI have learned to do more reflecting over the years instead of just "doing" a lot of stuff and moving on to the next thing. Here are 5 steps I use to reflect on the big stuff I do in life:
1. Write down the process. Make is easy to repeat.
2. Write down all the successes, look hard for every one of them.
3. Write down the lessons you learned, what will you do next time differently.
4. Chose a new goal. Set the bar a little higher.
5. Remember who your key players...2022-09-2618 min
Monday Matters with Holly Cochrane45) We are ready for the BEATDOWN! Listen to the K2 athletes as they enter into competition weekend.Ok I interviewed the K2 athletes that are signed up for competitions this year and I can't believe how many of them were more nervous about answering my question than anything CFF is going to throw at them, lol. If you have ever wondered why anyone would sign up and pay for a Crossfit Competition take a listen as you are about to hear their whys...
2022-09-1932 minMonday Matters with Holly Cochrane44) The blessings I received in my personal tragedy.Sept 11th is day of reflection for me for so many reasons and this year I decided I would do a podcast about my day 19 years ago and the blessing I have received after suffering an ectopic pregnancy rupture. Healing is a journey with many corners.2022-09-1230 minMonday Matters with Holly Cochrane43) Why you don’t want to ask for a meal plan…Getting someone else to tell you what to eat 3 meals a day won’t work In the long run: instead ask these 4 questions and learn to create a sustainable meal plan for your LIFE!2022-09-0528 minMonday Matters with Holly Cochrane42) What is YOUR personality Colour???Colour Spectrums is a workshop designed for EVERYONE and will improve communication, productivity and conflict resolution. Please join me at K2 on September 18th from 1-4pm.2022-08-2910 minMonday Matters with Holly Cochrane41) Sometimes, I'm just not ok...I don't know who might need to hear this today but if you ever feel like you are just not ok, I get that.
But I have years of putting in the work on my heart and building my habits that I thankfully don't stay in the "I'm not ok space" for long.2022-08-2223 minMonday Matters with Holly Cochrane40) Packing School Lunches without the PackagesIt is that time of the year when we feel inspired to pack some healthy school lunches... you know, the ones that get eaten at school instead of all over the house and yard like they have been the last 2 months! I admit I am no expert on the actual packing of the school lunch but I hope you get some ideas from our family's experiences.2022-08-1527 minMonday Matters with Holly Cochrane39) Do your kids have Mentors?Mentorship is such a powerful way to grow and develop as a person both Professionally and Personally. Have you ever had a mentor or do you seek out mentors for your kids?2022-08-0819 minMonday Matters with Holly Cochrane38) What is health mapping with Dr. Node SmithToday I interviewed Dr. Node Smith N.D. He explains what Health Mapping is before the workshop that we are hosting at K2 Crosstrianing August 19th from 6:00pm-9:00pm. Dr. Node is a friend of my family, a coach at my gym and we are incredibly blessed to have his experience and knowledge available to us. Please listen to this interview and join us for health mapping in August. The link to register is below.
https://k2crosstraining.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=43E43816-C602-44D5-A30C-99EAF7E882052022-08-0139 minMonday Matters with Holly Cochrane37) Becoming aware of your sugar consumption without hating your life...Go slow, start small, and learn about the foods with added sugar. When you begin to be aware you also begin to make other choices. Natural sweeteners can do the trick, and if you start to squeeze out sugar and replace it with other healthy options your sugar addiction and taste buds will start to change.2022-07-2524 minMonday Matters with Holly Cochrane36) Should you do more or less?I know I tell you to drink your water, get more sleep, meal prep the food, and move your body every day but what if today I told you just to do a little less today?? Sometimes the race to be healthy is not moving us forward, in fact, it's taking us backward. If you listen to this podcast promise me you will place your right hand on your chest, your left on your belly, and breath into the left hand for a least 3 mins. The first time you do it it will feel like a challenge but it ma...2022-07-1814 minMonday Matters with Holly Cochrane35) 5 ways to get your spouse on board.It is easier to do the "healthy" lifestyle thing when you can do it as a family but sometimes our spouse in not always on the same page as we are. I know you know that you can lead a horse to water but you can't make them drink so today I have included 5 ways you CAN get your spouse on board with you.
Lead by example.
Speak in positives.
Notice the little changes.
Share your bigger why?
Keep being awesome and find your tribe.
2022-07-1118 min
Monday Matters with Holly Cochrane34) The 8 supplements that make 46 feel better than 30 did!!Today's episode is all about the 8 supplements I take in addition to eating a whole food, healthy diet. I start the day with the first two in a drink during my workout. Then post workout I make another drink with the next 3 supplements and the last 3 I take in pill form before bed.
Beyond Amino IQ
Creatine
Collagen
Cyto Greens
Protein Powder
Multivitamin
Magnesium
Fish Oil
2022-07-0424 minMonday Matters with Holly Cochrane33) Why we love a good challenge.The Gretchen Rubin 4 Tendencies Quiz is here:
https://quiz.gretchenrubin.com/four-tendencies-quiz/
Here is the link to the July challenge:
https://drive.google.com/file/d/1J6iUOEobgkyANBb-N92yozObFe-C29IP/view?usp=sharing
2022-06-2729 minMonday Matters with Holly Cochrane32) What should I take to the Potluck??I talk to people all the time about how to manage their health goals when they are spending many weeks of the summer enjoying friends and BBQ's. Today I spent some time sharing my favourite recipes and tips and tricks to take them to the parties without the guilt. Below is the link to my Pinterest Board and to Cailtyn's Kitchen order form if you want to make life easy.
https://pin.it/5JcJYFy
https://l.instagram.com/?u=https%3A%2F%2Flinktr.ee%2Fcaitlynskitchensask&e=ATPIcLez3JuXDZ4hTjYCLqZ9Ttgzfq3KFQAwgJxKM-CUR7XTCELDxuZVI_Aq...2022-06-2028 minMonday Matters with Holly Cochrane31) The Best Summer Bevies!https://recoveryhappyhour.libsyn.com/
Enjoying the summer beverages is a very important aspect of our socializing as a society. Today I talk about ways to include a beverage or two, which choices are a little better than others and how to still be the awesome human you are without the buzz. If you want to listen to a great podcast that helps with the idea of becoming alcohol free I have included the link to the recoveryhappyhour podcast in these show notes. 2022-06-1329 minMonday Matters with Holly Cochrane30) Eating while travelling doesn't have to be complicatedWe are leaving on a jet plane. Take a listen as to how I navigate being gluten-free and travel.2022-06-0635 minMonday Matters with Holly CochraneHow Outdoor Education affects our health.My daughter is going with her dad for a week of camping in Cypress Hills. There is so much value in learning from the land that our kids just don't get enough of anymore. The relationships built during these camping trips can not be simulated in the classroom and the idea that we can do hard things is proven repeatedly on these trips, to the point they are life-changing experiences. Thank you Bert Fox for fighting to have the Outdoor Education experience return. The health benefits of this week will be felt for years to come. 2022-05-3021 minMonday Matters with Holly Cochrane29) My 5 favourite recovery strategies!If you are wanting your body to change it will need to feel like it is changing. It doesn't need to be scary though. There are some really great recovery tools and strategies that can make it much easier to head into the next workout or potty break without fear.
1. lacrosse ball
2. PVC pipe
3. foam roller
4. scraper
5. diet/breath work/ movement
2022-05-2325 minMonday Matters with Holly Cochrane28) Like yourself enough they don't need to.It is very rewarding to get to a place where you like yourself, and you know that you can't make other people like you, so you just get to be you! When you are your authentic true self the people who will gravitate toward you will be like-minded people who appreciate the imperfect human you are. 2022-05-1610 minMonday Matters with Holly Cochrane27) You need to think like a winner!A winning mindset is something we must practice and how we talk to ourselves matters. You should wake up every day and say:
I am Smart.
I am Brave.
I am Strong.
I can do Anything.
I am Loved.
I love Myself.
On today's podcast I talk about how to practice responding to your reactions the way you want to handle life. 2022-05-0923 minMonday Matters with Holly Cochrane26) I interview a CrossFit Games Winner!This was a highlight of my career so far, I got to visit with Laurie Meschishnick. She has competed at the games 9 times and won gold twice. Laurie is also a World Record Holder in Olympic lifting and an amazing human. She runs an online mindset coaching business taking athletes ready to get to the next level by mastering mindset. Check out her website by clicking on the link below and share this podcast so everyone can hear about this amazing lady!
https://www.onpointcoaching.ca/2022-05-0248 minMonday Matters with Holly Cochrane25) My 5 Favourite THINGS!I am not sponsored and will not get paid anything for talking about these products but I love to listen to other people's favourite things episodes so decided this week to change it up and share mine. The link to Larissa's page for the Lumispa is below.
https://www.facebook.com/groups/360497468624391/
2022-04-2517 minMonday Matters with Holly Cochrane24) Is it time to RIP the BANDAID?No! No I don't think it is time to rip the bandaid when it comes to creating a healthy lifestyle. Instead, let it be a slow, gradual process you can become comfortable with. Being healthy and feeling good doesn't have to sting. Start by NOT buying just one thing that you know doesn't serve you well. You will find a substitution for it and hopefully you will find one that makes you feel even better. 2022-04-1814 minMonday Matters with Holly Cochrane23) Hot Army Guys Help Your Knee PainToday I talk about inflammation, the immune system and joint pain. Our bodies are full of hot army men and women fighting our fight for us until we start to weaken them. Today I want to tell you how important it is to keep those Army members strong! 2022-04-1120 minMonday Matters with Holly Cochrane22) Functional Nutrition seems a little wacky...Let's chat about that.Today I am talking about the new course I am taking called Functional Nutrition and what that actually means. It means I am a little wacky and I would love for you to stick around and hear why I am so passionate about it. Please reach out and ask me questions after you listen because I love to talk about this stuff.2022-04-0426 minMonday Matters with Holly CochraneFunctional Nutrition seems a little wacky...Let's talk about that.Today I am talking about the new course I am taking called Functional Nutrition and what that actually means. It means I am a little wacky and I would love for you to stick around and hear why I am so passionate about it. Please reach out and ask me questions after you listen because I love to talk about this stuff.2022-04-0426 minMonday Matters with Holly Cochrane21) I have a Picky Eater!Hey parents of the the picky eater...I see you and I want to say you are doing a good job! I know this because in order to label your kid a picky eater you must be loving on them big time. You must be worried about their health. You must be trying to get them to eat foods that will serve them well. Because of all of those things I know you are an awesome parent and your kid is going to turn out just fine :) Kids need us to love them and want what is best for them first...2022-03-2825 minMonday Matters with Holly Cochrane20) I am a DANCE mom :)I am a dance mom and I love it. As we head into dance competition season I am going to share a few of the tips and strategies I have learned along the way to hopefully help you enjoy the process. Here are a few of the things I have learned:
1. You will not know how to do the hair and make-up and that is ok. Ask for help!
2. They wear that much make-up for the performance. Dance is a performance.
3. Costume changes are stressful so be organized ahead of time.
4. Bring so...2022-03-2121 min
Monday Matters with Holly Cochrane19) THIS is how to get your kids to sleep!Tonight I interviewed my friend Treena who is a Sleep Sense coach. She works with people 0-99 who struggle with all things sleep. I only wish I knew about sleep sense when I had 2 sleepless babies at home. I promise you I would have hired one because everyone in my family suffered because of the sleep deprivation we felt. If you are interested in learning more about Sleep Sense check out the website and find a coach near you.
https://sleepsense.net/?cookieUUID=565c74b6-c97a-421e-b70b-e87d3e9568cf2022-03-1435 minMonday Matters with Holly Cochrane18) Staying motivated is not easy...I think everyone's "why" is different. I also think nobody is always motivated. Here are a few ways I stay consistent and get off the struggle bus when I start to lose my motivation. 2022-03-0718 minMonday Matters with Holly Cochrane17) Today I interviewed a BEAST!Today I did a very spontaneous interview with my friend Krista Bull. She is the owner of LMF and we have so many passions in common that it is very natural for us to be great friends. Krista gets fired up about her BEAST program and I think you will also.2022-02-2826 minMonday Matters with Holly Cochrane16) My personal opinion on TEENS and WEIGHTLIFTINGI have two teenage daughters and they have been lifting weights most of their life. I personally think that it is a very important skill that promotes so many aspect of health that I encourage you to take a listen and decide if you think your teens should be learning about weight lifting and being comfortable in a gym. 2022-02-2125 minMonday Matters with Holly Cochrane15) Let me introduce you to my favourite guy!You really need to get to know the balance in my life. My husband Cory is an amazing guy who supports all of my crazy and even encourages it. Today we are going to answer some riveting questions and talk about the difference in our marriage now that we know our love languages. If you want to answer the questions with your spouse here they are:
1. Who made the first move?
2. Who starts the arguments?
3. Who is always late?
4. Who says sorry first?
5. Who is more stubborn?
6. Who...2022-02-1420 minMonday Matters with Holly Cochrane14) 5 Love LanguagesWe did the 5 Love Languages quiz and it was a game-changer. I think everyone should do this quiz and share it with all the people who matter!
https://www.5lovelanguages.com/2022-02-0721 minMonday Matters with Holly Cochrane13) My interview with MY CaitlynI answered the prayers of the masses and have completed my first interview podcast with My Caitlyn Peters, mom, wife, entrepreneur, and one of my closest younger friends. I love this woman and I know you will too.
Take a listen to the 5 lessons Caitlyn has learned as a mom that she is willing to share in case she can help fast track your experience as a mom.
1. The calvary is NOT coming.
2. Follow/Listen/Watch the people that are building you into the person you want to be.
3. You are a...2022-01-3138 minMonday Matters with Holly Cochrane12) Kids are capable of being very valuable members of your team. Teach them to be strong, confident humans in this world!You do not have to do it all. It is not your job to handle everything that goes on in your house. It is your job to teach and support your kids to become capable humans... That takes time and effort but I know you can do hard things. You deserve to feel amazing and being surrounded by a team of people who work together to be a happy family. Enjoy a listen to the things we get our kids to do since we don't have 6 acres of strawberries for them to weed!2022-01-2422 minMonday Matters with Holly Cochrane11) Why did I go Gluten Free?I have been asked this question so many times over the years I wanted to give people the opportunity to hear why we chose to go Gluten-free in our family. It all started with the Wheat Belly by William Davis.
2022-01-1729 minMonday Matters with Holly Cochrane10) How you talk to your kids and your Grandma is how you should talk to yourself!If your Grandma got a new digital photo frame for Christmas and you taught her how to use it, how did you speak to her. I want you to start imagining you are recording yourself in those moments and push play when it is time to talk to yourself. You deserve the same level of patience and support.2022-01-1015 minMonday Matters with Holly Cochrane9) YOU are the whole package!I believe that I need to work on 3 areas in my life to feel amazing. My physical health, my nutritional fuel, and my mental health. Today I am sharing with you why I think these are most important to my overall health. 2022-01-0322 minMonday Matters with Holly Cochrane8) My last New Years Resolution!I haven't made a New Years Resolution in the last 6-7 years. Take a listen as to why!2021-12-2714 minMonday Matters with Holly Cochrane7) 5 ways to Survive the Holidays!1. Position yourself for success
2. Eat Slowly and stop when you are full
3. Take small portions and enjoy the good stuff
4. Learn to add healthy substitutions to the family favourites
5. Keep the good leftovers and get rid of the food not serving you2021-12-2018 minMonday Matters with Holly Cochrane6) Move your body just a littleI think we know the benefits of physical activity but it is still hard to create a habit of doing it. 8 years of coaching and I have found that the people who get up and get it done in the morning are the most successful at being consistent. Take a listen and decide how you want to make sure you move your body just a little during the busy holiday season.2021-12-1315 minMonday Matters with Holly Cochrane5) How I plan a week of meals.Meal plans, food prep, being organized, knowing what is for supper...every day I talk to people and teach them how to create the habit of eating healthy. I am not perfect and there are days I don't know exactly what we are having for supper but we have enough habits built into our family routine that eating healthy is always an option. Take a listen and I will share with you my method to my meal planning madness. 2021-12-0622 minMonday Matters with Holly Cochrane4) If you buy it you or someone you love with eat it.Sometimes I say the things that need to be heard, not always with a filter. Join me today to learn the best trick in the industry to stop the unhealthy snacking that isn’t serving you well.2021-11-2911 minMonday Matters with Holly Cochrane3) Asking for HelpGrowing up with a dad who was a double arm amputee our family often had to ask for help. It was something that was so normal for me growing up it took me years as an adult to understand how difficult it is for more people to ask for help. I'm here today to tell you, asking for help can be a true sign of strength, not weakness.2021-11-2216 minMonday Matters with Holly Cochrane2) PerspectiveSometimes people chose a word for the year or make a vision board to set intentions. I have a word and I have had the same word for a few years because it works so well for me that I can't think of a reason to change it. My word is perspective and I enjoyed sharing my reason why with you today. If you want to share this podcast with someone who might enjoy MY perspective please do, I appreciate that so much. 2021-11-1513 minMonday Matters with Holly Cochrane1) Monday Matters: How I got my dream job.I am a wife, mom, entrepreneur and coach. I didn’t start here owning K2 and coaching Thrivingmotherhood but the journey here has contributed to everything I love about my “job”. Let’s start this Monday Matters podcast by giving you a little bit of my story and how I got to my dream job.2021-11-0725 min