Episode description: In today’s episode, we will chat about the necessary steps to creating a health plan that works for you. We will first talk about what behavior is important for you to change, 5 steps in the behavioral change model, SMART goals, and creating an accountability and support network.

Show notes:

https://accelerate.uofuhealth.utah.edu/explore/why-is-behavior-change-so-hard

https://positivepsychology.com/challenging-automatic-thoughts-positive-thoughts-worksheets/

Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/

If you found value in this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I’m truly grateful for your support in creating this community.

Join the FREE FB community at: https://www.facebook.com/groups/619968441854520/

Learn more and connect at WholeHealthEmpower.com

https://www.instagram.com/wholehealthempower/

Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com

Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com

Your body is incredibly smart. Every time you eat, it gets to work breaking down food, absorbing nutrients, and turning it into energy so you can think, move, and function. It doesn’t stop to judge whether a meal was “good” or “bad.” It simply does its job, working to nourish you in the best way possible.

But what your body needs shifts over time. In perimenopause and menopause, those needs change in ways that might surprise you. Learning to fuel yourself with what truly supports your body—without guilt or restrictive thinking—can make all the difference in how you feel every day.

Instagram: www. instagram.com/wholehealthempower

FB Group: https://www.facebook.com/groups/619968441854520/

3 Way to eat better workbook: https://triciard.com/workbook/

GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!

https://upbeat-hustler-2294.ck.page/06d0e2ccf9

Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower

Website: https://triciard.com/

Have you ever found yourself mindlessly snacking while scrolling through your phone, or grabbing a few extra bites while cleaning up after dinner? These small, seemingly harmless habits tend to creep back into our daily routines without us even realizing it. Over time, they add up—leading to unexpected weight gain and frustration.

For many women over 40, weight loss has long been tied to dieting—counting calories, restricting foods, and following strict plans in hopes of seeing a lower number on the scale. But as we enter perimenopause and post-menopause, our bodies undergo significant changes that demand a new approach. Instead of chasing quick fixes, it's time to embrace a sustainable, health-centered mindset that prioritizes nourishment, balance, and well-being over weight loss alone

.Instagram: www. instagram.com/wholehealthempower

FB Group: https://www.facebook.com/groups/619968441854520/

3 Way to eat better workbook: https://triciard.com/workbook/

GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!

https://upbeat-hustler-2294.ck.page/06d0e2ccf9

Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower

Website: https://triciard.com/

Weighted vests have gained popularity as a tool for improving strength, bone density, and overall fitness. For women in premenopause, menopause, and postmenopause, the potential benefits of using a weighted vest may be especially valuable. But what are the actual benefits, and are there any risks to be aware of? Let’s dive into the purpose, benefits, and precautions of using a weighted vest during midlife and beyond.

Instagram: www. instagram.com/wholehealthempower

FB Group: https://www.facebook.com/groups/619968441854520/

3 Way to eat better workbook: https://triciard.com/workbook/

GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40!

https://upbeat-hustler-2294.ck.page/06d0e2ccf9

Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower

Website: https://triciard.com/