A podcast/blogcast to listen to the audio recordings of the latest blog posts from Katy J Wellness on health, wellness, and behavior change topics. Plus, some bonus tidbits on my personal experience with the topic at hand and how it shows up in coaching. For my audio learners and folks listening on the go.
We’ve all been there. Our routine is finally on rails. Maybe it’s easy or still challenging, but we’re doing the things that we committed to for our well-being on a regular basis. And then life happens. Whether it’s a planned or unexpected disruption, we get kicked out of our routines for a period of time. In this episode we talk about how to make a flexible plan to get back to your routines when the normal cadence of life resumes.
Resources:
Original Blog Post (//www.katyjwellness.com/blog/reviving-routines)
Reference to creating a health and wellness vision (//www.katyjwellness.com/blog/creating-a-health-and-wellness-vision)
14 Jul 2022
6. Choosing hope and possibility by re-writing our old stories
Up front listen to the audio recording of the blog post. Here's the description:
Embarking on a process of change and growth you confront the old patterns that keep you stuck. That feeling of "stuckness" is the tension between who you were and who you are becoming. Old patterns were useful once or they wouldn't have emerged in the first place. But they may not be serving you now. To change these patterns requires revisiting and re-writing the stories that helped build them.
In part 2 this week I tell you about my own process of re-writing an old story with an example from last week!
Resources:
Link to original blog post (//www.katyjwellness.com/blog/choosing-hope-and-possibility-by-re-writing-our-old-stories)
Link to schedule a free consultation call (https://katyjhealthandwellness.as.me/consultation) on re-writing your own stories
30 Jun 2022
5. Working with resistance: Changing habits and neural pathways
On the experience of resistance to self-care and new habits. The how, the why, and the “what the hell do I do about it?” A simple 4 step process to make friends with resistance and keep your commitment to improving your well-being.
Part 1: the blog read
Part 2: how this work shows up in coaching
Resources:
Original blog post (//www.katyjwellness.com/blog/working-with-resistance)
Article: Neuroplasticity (https://declutterthemind.com/blog/neuroplasticity/) and changing neural pathways
Article: What is repression? (https://www.verywellmind.com/repression-as-a-defense-mechanism-4586642)
Study: Consequences of emotion repression (https://openaccesspub.org/ijpr/article/999)
30 Jun 2022
4. Stages of behavior change: Where are you and what does it mean?
Do you feel that some key area of your life is out of balance and you’re not happy with the current state of affairs? Maybe you've been thinking about make a change for a while, but you haven't started yet. Or maybe you are in the middle of a behavior change process and you’re nervous about how to keep it going. Here's what you need to know about your stage of change...
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No 2 parts today, just one big ol' (but also, it's...only 10 minutes?) blog read with my editorialization mixed in. Enjoy!
Resources:
Original blog post (//www.katyjwellness.com/blog/stages-of-behavior-change) (with infographic)
Wiki-wiki-what?! Article (https://en.wikipedia.org/wiki/Transtheoretical_model) on the transtheoretical model
29 Jun 2022
3. Values-driven change: Finding and harnessing your motivation
You’re ready to make a change, to put your plan to action. Your goal aligns with your long-term health and wellness vision and you are energized to get started. Congratulations! This is a big deal and you’re on your way. Before you jump into action, let’s make sure your underlying motivations are going to fuel you throughout the ups and downs of the behavior change process.
Part 1: blog read
Part 2: how values driven motivations show up in my own practice
Resources:
Original blog post (//www.katyjwellness.com/blog/values-driven-change)
Free starter-pack (//www.katyjwellness.com/starter-pack): with core values worksheet, wellness wheel, and 7-day challenge for balance and ease
2016 Behavior Science and Psychology journal article (https://www.researchgate.net/publication/311692691_Intrinsic_and_Extrinsic_Motivation) on intrinsic and extrinsic motivation
28 Jun 2022
2. Creating a health and wellness vision—and why it matters
So you have a health and wellness goal in mind, and you’re ready to get started. Have you created your wellness vision yet? Here’s what that is and why it matters for successful long-term behavior change.
Links & Resources:
Original blog post (//www.katyjwellness.com/blog/creating-a-health-and-wellness-vision)
Link to starter pack with wellness wheel (//www.katyjwellness.com/starter-pack)
What is guided imagery? Headspace comprehensive article (https://www.headspace.com/meditation/guided-imagery); Post with audio (https://lesliedavenport.com/guided-imagery/) from guided imagery expert Leslie Davenport
23 Jun 2022
1. What is health and wellness coaching, and is it for me?
What is health and wellness coaching and is it right for me? Who can benefit from a holistic health and wellness coach?
Part 1: audio recording of the blog post (//www.katyjwellness.com/blog/whatiscoaching)
Part 2: how to think about picking a coach that's right for you, more on who I work with and the types of things we work on together.
Resources mentioned in the blog:
We Could All Use a Health Coach | NY Times (https://www.nytimes.com/2021/06/07/well/live/health-coach-benefits.html?smid=url-share)
The benefits of health and wellness coaching | Mayo Clinic (https://www.mayoclinic.org/vid-20522993)
Health coaching is effective. Should you try it? | Harvard Health Publishing (https://www.health.harvard.edu/blog/health-coaching-is-effective-should-you-try-it-2020040819444)
Why you should get a health coach | Oprah.com (https://www.oprah.com/health_wellness/why-you-should-get-a-health-coach)
23 Jun 2022
Intro to Katy J Wellness - the Blogcast!
I'm calling this a blogcast. Is it a real word? Not sure. Am I going to call it that anyway? Why yes I am. Give a listen to find out what the heck you'll be hearing here.
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