Shows
Chat With Us PodcastAdvice from Mumma DillonMumma Dillon is in the studio! We ask mum your questions on all things relationships, raising us girls, career and life. So if you want to hear a little insight into Rach and myself as kids and some motherly advice, this episode is for you. You can find Emma on Instagram here.You can find Rachel on Instagram here.Follow our socials:InstagramTikTok2024-05-141h 00Chat With Us PodcastSisterly Advice - We Answer Your Questions!Today we answer your questions and give some sisterly advice. We cover cheating, toxic friends, sibling relationships, living with a boy, making new friends, and more. So grab a coffee, or a wine, and lets get into it. You can find Rachel on Instagram here.You can find Emma on Instagram here.Follow our socials:InstagramTikTok2024-02-2739 min
The Mindful Balance PodcastE201 - Autopilot Off: Making Intentional DecisionsIn this season two episode of The Mindful Balance Podcast, join Rachel in a conversation about habits and their profound impact on our results in life. Discover the powerful nature of habits as automatic responses that can either serve us or hinder our progress. Rachel breaks down the process of habit formation and provides actionable insights on identifying and understanding the underlying reasons behind our most ingrained behaviors. Whether it’s snacking post-work or self-critique in front of the mirror, this episode is packed with strategies to confront and transform these patterns. Learn how to break free from the ch...2024-02-2116 min
The Mindful BalanceE201 - Autopilot Off: Making Intentional DecisionsIn this season two episode of The Mindful Balance Podcast, join Rachel in a conversation about habits and their profound impact on our results in life. Discover the powerful nature of habits as automatic responses that can either serve us or hinder our progress. Rachel breaks down the process of habit formation and provides actionable insights on identifying and understanding the underlying reasons behind our most ingrained behaviors. Whether it's snacking post-work or self-critique in front of the mirror, this episode is packed with strategies to confront and transform these patterns. Learn how to break free from the chains...2024-02-2016 min
The Mindful Balance PodcastE22 - Your Body, Your Rules: Choosing Your Goal WeightWelcome to Episode 22 of The Mindful Balance. As we near year-end, it’s natural to reflect and set new goals, especially regarding your health and body. This episode is an honest exploration into the journey of setting realistic and healthy weight goals. We discuss the problem with unrealistic weight expectations, influenced by social media and cultural pressures, and emphasize the importance of goals that celebrate your bodies’ capabilities rather than just appearance. Rachel shares personal anecdotes, addresses the importance of respectful body autonomy, and offers insightful questions to help listeners find their sustainable, healthy and happy goal weight. This epis...2024-02-1623 min
The Mindful Balance PodcastE14 - Cravings Strike at NightIn today’s episode of The Mindful Balance, we’re shedding light on a topic often shrouded in secrecy: nighttime eating. While many of us openly discuss our struggles with food, there’s a hesitancy to admit to our nocturnal nibbling. We’ll delve into the psychology behind why the night becomes a battleground for many, from the allure of “me time” to the deceptive lies our minds tell us. By understanding the triggers and challenging our internal narratives, we can pave the way for a healthier relationship with food. Join us as we debunk myths, offer insights, and provide stra...2024-02-0615 minThe Mindful Balance PodcastE12 - Are You A Solution HopperIn this enlightening episode, we venture into the trap of the “Right Way Mentality,” the belief system dictating that a single, flawless solution exists for everyone. It’s a journey to break the cycles of high expectations and constant disappointments. Through an exploration of our own cognitive processes, our host discusses her experiences with the relentless pursuit of perfection in various aspects of life, including dieting and lifestyle choices. This episode is a must-listen for anyone feeling entrapped by the perpetual motion of solution hopping and seeking insight into overcoming the cycle of self-doubt and indecision. You will learn how to...2024-02-0215 minThe Mindful Balance PodcastE11 - Motivation, Willpower, and the ScaleWelcome to another episode of The Mindful Balance! In today’s episode we’re unraveling the tangled web of motivation and willpower, especially when it comes to weight loss. Have you ever felt like you’re riding a roller coaster of fluctuating motivation? Do you find yourself staring at the scale, wondering why it’s not moving in your favor? This episode will change the way you perceive these crucial emotional forces and equip you with a new perspective on tracking progress.
You’ll learn:
The real difference between motivation and willpower, and why understanding both is key to...2024-02-0114 minThe Mindful Balance PodcastE10 - Hunger Games: Tackling Emotional EatingWelcome to another episode of The Mindful Balance! Today we’re diving into the all-too-common mindset of scarcity, a phenomenon we like to call “The Last Supper Syndrome.” In this episode, you’ll learn:
What scarcity mindset or “Last Supper Syndrome” is and how it manifests in your everyday life
How emotional triggers like fear of missing out (FOMO) fuel this mindset
The historical and evolutionary basis of the scarcity mindset
The contrasting roles of your “Lower Brain” and “Higher Brain” when facing a delicious spread of food
Practical tools to shift from a mindset of scarcity to one of abundance, in...2024-01-3118 minChat With Us PodcastThe Secret to Achieving your Goals with Tobi PearceWelcome back to Chat With Us! We are kicking off Season 2 with an ep to set you up for the year ahead. Welcoming back Tobi Pearce, to chat all things goal setting both personally and professionally. How to structure them, what you need to do achieve them, managing expectations of your goals, and we give you examples along the way. So welcome, Tobi! You can find Rachel on Instagram here.You can find Tobi on Instagram here.Follow our socials:InstagramTikTok2024-01-3051 minThe Mindful Balance PodcastE09 - Your Ticket to Food FreedomIn today’s episode of The Mindful Balance, we take an introspective journey into the complex relationship between emotions, fears, and food choices. The episode unpacks the struggle with food ‘discipline’ and how that often leads to an unhealthy relationship with what should be one of life’s simple pleasures.
What You’ll Learn:
The damaging mindset of labeling foods as ‘good’ or ‘bad,’ and how discipline can turn into a prison.
The groundbreaking concept of Food Habituation, which serves as your golden ticket to freedom from food anxiety.
The pivotal role of Mindful Eating in transforming your...2024-01-2813 minThe Mindful Balance PodcastE08 - Wiring Your Brain for Success: Tools and Tips for a Healthy MindsetJoin us for a transformational journey into the power of your own brain. Have you ever been fascinated by the ability of your brain to think about its own thinking? This episode is all about that — metacognition. We unravel the science behind positive thinking and growth mindset, diving deep into how these can be potent tools in achieving your health and weight-loss goals, or really, any goals at all.
We’ll go into the complex neural network that forms the essence of your thoughts and how neuroplasticity allows us to shape our mindset and attitudes in powerful ways...2024-01-2720 minThe Mindful Balance PodcastE07 - The Ghost of Self-SabotageJoin us for this intimate episode about self-sabotage. Ever known exactly what you should do, but then do the exact opposite? It’s that nagging voice that invites you for just one more slice of cake or that extra hour in bed.
We dive into the concept of “buffering” — the habits we form to mute our life’s alarms, from endless scrolling to unnecessary tasks. Drawing from personal experiences and insights, I share four transformative questions to guide self-reflection and potentially change the course of your journey. Grab your favorite drink, imagine we’re on a cozy couch togeth...2024-01-2610 minThe Mindful Balance PodcastE06 - Your Weight Loss Roadmap: Navigating Diet TrendsOn today’s episode of The Mindful Balance, we go into the intricate puzzle of sustainable weight loss.
The pitfalls of extreme diets and the beauty of long-lasting change.
The science-backed reasons behind why popular diet trends, like keto and intermittent fasting, aren’t always the magic fix.
Grab a recommended read, ‘The Diet Fix’ by Yoni Freedhoff, to understand more about the failures of dieting.
The blueprint for sustainable weight loss, beginning with the foundational edges of balanced meals, then layering in the importance of protein, especially post age 40.
Cardio and the transformative power of resistan...2024-01-2413 minThe Mindful Balance PodcastE05 - The Craving Conundrum: A Mindful Approach to Eating HabitsOn today’s episode of The Mindful Balance, we are tackling cravings.
We’ll demystify these powerful urges so you can easily identify them
Learn about the roles of hormones like Ghrelin and Leptin, aka, the science behind cravings
Uncover the habit loops that keep you reaching for that extra piece of chocolate even when you’re not hungry
Walk away with specific strategies to disrupt these loops, tune into our hunger cues, and create a mindful ‘pause’ between craving and eating.
Thanks for listening!
Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on ev...2024-01-2314 minThe Mindful Balance PodcastE04 - The Power of Asking for HelpIn this episode of The Mindful Balance, we’re diving deep into a crucial topic – the power of asking for help. This episode is about fears we often encounter when reaching out for help, especially about body and food issues.
You will learn:
Why seeking help feels like admitting failure and how this perception can hamper our wellness journey.
Common signs that indicate it’s time to seek assistance
How to seek support using one simple sentence
Thanks for listening!
Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotio...2024-01-2315 minThe Mindful Balance PodcastE03 - Slowing Down: The Art of Mindful EatingIn today’s episode, we’re exploring the concept of mindful eating and addressing the challenge of transforming our relationship with food. I’ll share my personal experiences with emotional eating and offer actionable tips to cultivate mindfulness during meals. Find three practical, easy-to-do tips on how you can slow down, appreciate your food, and really start listening to what your body needs.
Thanks for listening!
Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.
Breakthrough Session - Get all the details and schedule yours...2024-01-2314 min
The Mindful Balance PodcastE02 - Step into Change: Navigating Doubts and Embracing GrowthIn this episode, we’re tackling the challenge of taking the first step towards change. I’ll share my personal experiences and offer practical strategies to overcome the mental roadblocks that often hold us back. We’ll explore tools like visualization, community support, and celebrating small victories. Whether you’re aiming to transform your health, body, or eating habits, this episode is your guide. Remember, every journey starts with a single step, and you’re worthy of health and happiness. Join me on this empowering journey!
Thanks for listening!
Want more? Follow me on Instagram @rachelemma...2024-01-2310 min
The Mindful Balance PodcastE01 - Beyond Calories: Understanding Body and Diet ComplexityIn today’s episode, we’re peeling back the layers on the complex and often misunderstood world of diet culture. We’ll dive deep into why diets, as we traditionally understand them, might not be the solution they’re so often marketed as. Through the lens of compassion and self-love, we’ll debunk common weight loss myths, share the transformative journey of my client, Sarah, and explore how the mindset of abundance can revolutionize your relationship with food and body. So, are you ready to embark on a new path of understanding, one that leads to balance, respect, and self-nouri...2024-01-2310 minChat With Us Podcast2023 Recap & Chit ChatIt's time to wrap up Season 1 and celebrate the year that was! Rach and Em dive into some of their favourite moments of the year, some personal achievements, what's in store for next year and more. It's been an amazing year and first season of Chat With Us with you all, so let's get into it!You can find Rachel on Instagram here.You can find Emma on Instagram here.Follow our socials:InstagramTikTok2023-12-2539 min
The Mindful BalanceE23 - Breaking the Cycle of OvereatingWelcome back to 'The Mindful Balance'. Today's episode is about breaking free from the overeating-restriction cycle. Whether it's eating all the snacks when stressed or imposing strict diets every Monday, we've all been there. In this episode, we go into the emotional rollercoaster that drives this cycle and explore practical ways to disrupt it. Discover how to recognize and manage your cravings, differentiate between hunger and habit, and most importantly, learn to break free from the cycle with one simple, yet powerful, strategy. Join us as we unpack this journey towards a healthier, more balanced relationship with food.2023-12-1824 min