008 – Top Ten Healthy Lifestyle Tips

Own Your Journey Podcast Art-minIn this episode of Own Your Journey, I give you my best tips on living your happiest, healthiest life.  At the end of this podcast, I want to know which tip or tips your going to implement into your life right away!  Or, if you’re already doing all ten, I want to hear from you too!  Which one works best for you to keep you on track to reaching your goals and living your best life?
Tip #1 – Keep a Journal.  Keeping a journal can be the most important thing in your journey, because it gives you an outlet to capture all of the things that you’re experiencing.  From emotions, to progress, to affirmations, and food – you can keep track of all of it as you progress.
Tip #2 – Set Goals.  Goal setting is super important because it gives you something to work towards and gives you that sense of accomplishment and purpose.  Make your goals SMART goals (specific, measurable, attainable, realistic, and timely).  Set one long-term goal and a few short-term goals, and break them down into weekly or daily behaviors that will help get you there.  Keep track of them in your journal.
Tip #3 – Know Your Why.  What is your motivation?  Practice the “5 Why’s” exercise that I explain in the podcast, and get to the root cause of your true motivation.  This helps you understand that your goals are not just about you – there’s something deeper that we all want to achieve, and keeping that in the forefront of your mind helps you to push on those days where you would rather give up.
Tip #4 – Stay Hydrated.  Our bodies are made up of 70% water, and it’s important that we keep our bodies and our cells hydrated so we can operate at our peak performance.  My trick is to fill up 3-4 insulated water bottles each night before I go to bed, and drink them all the next day!
Tip #5 – Don’t be on a Diet… HAVE a diet.  You already know by this point that I am anti-diet, and for good reason!  They only end up hurting us in the end.  So instead, I want you to have a way of eating that works for you, your lifestyle, your goals, your preferences, and your values.
Tip #6 – Make Your Own Decisions.  You’re an adult.  You don’t need to rely on other people to make your decisions for you when it comes to your diet and your food.  Deep down, you know what’s right for you.  Just because something is super popular in the media right now doesn’t mean that it’s right for you, and it certainly isn’t the only option you have.  Trust yourself.  For more on this, check out my last blog post here.
Tip #7 – Baby Steps.  Don’t change everything about your diet overnight.  Focus on one thing at a time and really master it, and then add on from there.  Small changes over time lead to big results.
Tip #8 – Proper Nutrition & Supplementation.  This is probably the thing I get asked about more than anything else.  I don’t want you to think in terms of restriction or “bad foods.”  There are no bad foods, but there are certain foods that can be troublesome for a lot of people.  The top irritants that can lead to chronic inflammation and disease are sugar, wheat, gluten, dairy, soy, and nuts.  That doesn’t mean that you should never eat them.  Learn about your body and decide which ones bother you.  Fill your diet with foods that are nourishing and you won’t have any room for the ones that aren’t.  When it comes to supplementation, I recommend to get your labs done to understand what supplements you need and what you don’t.  However, in today’s agriculture, I always recommend taking a good probiotic (I use this one), Fish oil (I use this one), and a Vitamin B Complex (like this one).
Tip #9 – Get a Healthy Dose of Movement Each Day.  Find something that you love doing and stick to it.  Make sure you balance intense exercise with more rejuvenating things.  If you do intense workouts, don’t do them every day.  Find a balance.  The most important thing is to keep your body moving in any way that feels right for YOU!
Tip #10 – Follow the 80/20 Rule.  80 percent of the time, stick to your healthy eating and exercise plan.  Journal, meditate, do all the things that you know are going to keep you strong and healthy.  Then 20 percent of the time, relax.  Let go.  Live and enjoy your life!  Allow for this flexibility to be built into your lifestyle, otherwise you’ll go crazy and end up falling off track permanently.
So, out of these top 10 tips, which one are you going to try?  Send me a message on Instagram (@jamieshelly), or on Snapchat (jamieshelly) and tell me which one you like the best!  If you’re already doing all of these, I want to know about it!
Don’t forget to subscribe to the show for new episodes each Tuesday!  You guys are amazing.  Until next week!

007 – It’s Going to Take Work

 In this episode of the podcast, I go deep into the inner workings of the journey to self-love.  It takes serious work, and you aren’t going to get where you’re going over night.

There are a lot of things that go into it – it takes time, discipline, commitment, energy, and let’s face it – WORK.  But don’t get discouraged just because it can get hard sometimes.  All good things take time and energy.

This is a journey to having a relationship with yourself – to loving yourself unconditionally.  It’s about learning about yourself and starting over.  If you really want to heal your relationship with food and your body, it will undoubtedly take some work.

But you need to know that you are WORTH the effort and the hard work.  You have to know without a shadow of a doubt that you can get through this, because on the other side is freedom.  Freedom from food, freedom from the scale, freedom from the fight with your body.

I’m still going through this myself.  I have hard days and then I have really hard days.  But the difference now is that I know that my old behaviors are not going to get me to where I want to go.  They aren’t in alignment with who I want to be, so I don’t engage in them.

You cannot go through this alone.  You have to believe in something bigger than yourself.  Ask God for help, and if you aren’t religious, ask the Universe and use the Law of Attraction.  But I promise you that you cannot do this by yourself.  I tried – and I failed until I could not try anymore.

To heal and recover, we have to get real with ourselves and look at parts of ourselves that we don’t love.  That can be painful, but it’s also necessary.  That’s why you need the support of others, and God (or the Universe) to help you through.

Change does not happen overnight.  You have to stay committed and ask for help when you need it.  The bottom line is that you do not have to struggle anymore.

I created my program, Body Redeemed, to help support you in your journey.  I help you break old habits and guide you to a place of self-love and acceptance; which ultimately helps heal your relationship with your body and with food.  Lose weight (or gain weight if you need it) without dieting.  I created a free e-book download for you, and you can sign up for a free discovery call with me if you are interested in learning more about the program.

You don’t have to struggle anymore, as long as you’re willing to do the work!

Right-click here to download this episode to your computer.


006 – Confidence is a Muscle

This episode is all about your confidence, and how to start increasing your confidence starting right now!  We’ve all been somewhere and seen a person enter the room and completely own it.  This person exudes confidence – they’re funny, smart, captivating, mysterious, and sociable.  They own their presence, and everyone is attracted to this person.  Well what if I told you that person could be you??

In this episode, I teach you six ways that will help you start building your confidence right away.  Confidence is a muscle – the more you use it; the more you practice it; the stronger it gets!  But on the other hand, if you don’t use it, you lose it!  I want you to fully own your journey, and that means owning all of you!  So use my top six tips on how to start building your confidence as soon as you finish listening to this podcast.

#1. Stop speaking negatively about yourself to fit in.  Instead, change the conversation to a more positive, uplifting topic.  Compliment someone for something they do well; or talk about something that you’ve recently started working on to improve.

#2. Know who you are!  Know your strengths.  Ask yourself what you’re really good at, and write it down.

#3. What do you really like about yourself physically?  What do you really like about your personality?  Write all the things you like about yourself down on the same piece of paper as #2.

#4. Do something that gets you outside of your comfort zone and builds your confidence.  The more you prove to yourself that you can do new things, and do them well, your confidence increases!

#5. Show interest and engage in other peoples’ lives.  Ask questions!  Be curious.

#6.  Surround yourself with people who lift you up, and rid yourself of the people that drag you down.  If you can’t eliminate them from your life, create boundaries with them.  Tell them what you’re comfortable with discussing, and what you’re not comfortable with!

Don’t forget to leave a review and subscribe to receive my appreciation gift directly to you!  Take a screenshot of your review and send it to me either on Instagram (@jamieshelly), on Facebook (@jamieshellyofficial), or even on Snapchat (@jamieshelly) so that I can see it!

If you enjoyed this episode, make sure you share it with a friend so you can help them start building their confidence, too!  Doing this with a friend makes it so much more fun, and also holds you accountable.

Right-click here to download this episode to your computer.


001 – It’s Time to Take Back Control of Your Journey

I am so passionate about helping you regain the confidence that you may be missing when it comes to your body image and weight management.
Own Your Journey Podcast Art-minWe have been conditioned and programmed through social media and marketing to actually hate our bodies, and feel as though we aren’t good enough.  It’s become such an epidemic that we forget that we have control over how we feel about ourselves, and it’s time to take that back.
We aren’t supposed to feel miserable and sad all the time about our bodies and our appearances.  We aren’t supposed to sit around all day and scroll social media and compare ourselves to photo-shopped models and “fitspo.”
You need to know that you are perfect in every way exactly as you are right now.  It’s time for you to remember who you really are, and know that you already have everything you need in order to succeed and to reach your goals.
I’m here to end the madness and to help you shift your mindset from a fear-based perspective to a love-based perspective.  Instead of being stressed out and scrambling to try and lose weight by a certain weight because we feel like we have to, start with embracing yourself and loving yourself.
Once you focus on loving yourself and your body, you will start doing more things to take care of it; like working out because it’s good for you – not because you have to, and eating better because it makes you better.
I’ll be going into a lot of topics around fitness, nutrition, body image, healthy living, and everything that we go through as women trying to be the best we can be!  I’ll tell you all of my story so that you know that you aren’t alone and that you can have your victory, too!
In this first episode of Own Your Journey, I talk a bit about who I am, why this podcast exists, and what I hope to get out of this.  I don’t know where this will take me, but I know that it will be one amazing journey (pun intended)!
Please subscribe, and leave a comment below if this is something that is important to you as well.
**Note** Since the recording of this podcast, my website has changed to jamieshelly.com.

002 – Why Loving Your Body is So Hard

Own Your Journey Podcast Art-minIn this podcast episode, I break down some of the most relatable reasons as to why loving our bodies as women is just so darn hard in society today.  There are so many complicated reasons that make it difficult for us to have a healthy and positive relationship with our bodies.
This way of thinking started when we were young as a way to bond and fit in with our girlfriends.  I urge you to look back and think about the types of conversations you used to have growing up with your friends about your bodies.  If they were anything like mine, we would speak negatively about ourselves and then praise our friends for something over and over.  This has been ingrained in our behavior since we were little kids!
I also explain why the media is such a strong influence in our lives, whether we think it or not.  Any image we see, we automatically subconsciously compare ourselves to it.  When we don’t measure up, we feel less than.
Another reason it’s so hard for us to love our bodies is because if you aren’t happy with where you are physically, it’s really hard to be accepting of yourself.  This leads into the next point, which may resonate with you deeply.  Maybe you’ve seen yourself at a smaller size, or a lighter number on the scale, and now anything else just doesn’t measure up.
I explain that this point really resonates with me the most, and I share my own personal story of overcoming this limiting belief.  If you didn’t know, I was anorexic from 2011-2013.  I tell this story so that you know you aren’t alone in having these thoughts.  If I can overcome it, so can you!
It’s also so important for you to realize that cosmetic procedures are more common than ever right now.  Each year, more and more people are having some type of procedure done, and the focus is on the face and fat (article here).  We need to be aware of this because these statistics are growing because we are ALL SO INSECURE!  Remember this.
Finally, and probably the most flawed thinking we have, is that we actually think that if we like our body the way it is, it won’t ever change.  It is sooo important that you know that this is not your fault!  I’m here to help you break the trance and enlighten you.
After we talk about these top six reasons as to why it’s so hard to love your body, I give you tips and tactics on how to stop thinking this way and to start owning your journey and loving your body.
I want to know what you struggle with the most when it comes to loving your body!  I would love for you to leave a comment below this post and tell me what you struggle with so I can address it on future episodes.
Don’t forget to subscribe so that you know when new episodes are released!