Life Done Better with Supermodel Jill de Jong

• 46 - CHANGE IS INEVITABLE, GROWTH IS OPTIONAL with Linda Bonnar, Author and Well-Being Consultant

  Are you having a hard time replacing old habits with new ones? Do you keep procrastinating getting started or getting something done? Change can be scary ("What if I fail?") and overwhelming (" I don't even know where to start."), but change can also be incredible! Everyone has something in their lives that they’d like to improve, whether that’s managing stress more effectively, being more organized, eating healthier, feeling more purposeful, or carving out more time to rest. But many struggle to take consistent action to make it happen. This week’s guest, coach, author, and well-being consultant Linda Bonnar, provides the right tools and techniques to making change more manageable. Her tools help you eliminate the resistance that keeps you from taking action, inspire you to make space, and how to deal with the imposter syndrome. You are in charge of your life, keep showing up for yourself, one day at a time! Timestamps: 2:15 What life events inspired Linda to write her book “Just Three Things.” 3:55 How do we find time for change? 6:19 The awareness of how you spend your time is crucial. 8:30 Creating a conducive space is necessary! Physical and headspace. 9:56 Linda’s advice for cleaning out your mind and dealing with issues. 12:00 De-clutter your life! Audit yourself and your things every so often to see if they still have value to yourself. 13:28 Approaching the fear of change. 15:49 You become the people that you hang out with. 16:20 What is the Imposter Syndrome? Who does it affect? How can we overcome it? 19:00 Labels are for jars. Stop labeling yourself and others. 23:01 Creating big changes by implementing small steps. 25:40 Take the pressure off yourself on your journey. Comparison is the thief of accomplishment. Be flexible with the process. 28:14 How to put an end to procrastination! 31:55 The challenges that Linda is still working on today. Hint: don’t forget to take a vacation. 35:58 Feel free to stay int touch with Linda Bonnar based on the mentioned accounts. ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

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• 45 - EXERCISE SUCCESS FACTORS with Fitness Trainer Emily Eckstein

  Are your (new year) goals body and health related? Has it been hard to reach your goals in the past? This week’s guest, fitness trainer Emily Eckstein, will help you get focused and explain how you can improve your mindset around losing weight, body shaming, and loving yourself. This is an invitation to go deep within and get vulnerable with yourself, because knowing your WHY will be the driving force of your actions. When we put in time and energy working towards a goal and we don’t see the desired results quickly, we get discouraged and feel unmotivated. We need to reevaluate our mindset and the way we invest time in ourselves in the long run. Emily and Jill also talk about other success factors such as: scheduling workouts, setting monthly goals, and choosing exercises you enjoy and make you feel good. We function better when we feel good, so let's keep moving and raising our vibrations! Timestamps: 1:55 Is it worth making excuses? 2:40 Importance of scheduling in what’s important 4:30 Mindset before physical goals 7:55 Top tips making lasting goals! 11:30 Finding your “why” to your goals 12:54 The power of being honest and vulnerable to yourself 13:36 Goals are like a marathon. No need to sprint off the bat 15:15 Emily’s journey into fitness. Healthy? 19:26 Emily’s like changing moment when she was hit by an 18-wheeler 24:22 Mindset tricks to help you start to believe in yourself 27:55 The energy you put out into this world, comes right back ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

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• 44 - IS ALCOHOL HOLDING YOU BACK? with Alcohol-Free Lifestyle Expert Amanda Kuda

  Would you benefit from drinking less alcohol? This week’s guest, alcohol-free lifestyle expert Amanda Kuda talks in-depth about drinking and how it affects our mind, body, and life. We often drink because we want to “be more” and “feel less”. Even though drinking is socially acceptable and seems pretty harmless (when not drinking excessively) alcohol can become a crutch and stunt emotional growth. A no-alcohol challenge like Dry January offers a reprieve - a reset - and a time to reflect on the impact alcohol has on our lives. Amanda explains that there are two types of people: moderators and abstainers ,and that it helps to know what category you fall into. Don't worry, this episode is NOT intended to get you to stop drinking alcohol all together, but to provide insight and to inspire you to take a closer look at your drinking habits. Timestamps: 2:10 Amanda’s history with alcohol 7:04 The benefits Amanda has felt living alcohol free 9:45 Great alcohol substitutes 12:16 The two personality archetypes of living life (with alcohol). Which one are you?? 15:20 Why do people drink? Do you really need it? 19:07 How to handle social situations without alcohol (when alcohol is around)? 21:00 Test if you are an empath. Empath’s have a tendency to cover up stimulation with alcohol. 24:00 Dealing with friends not wanting you to quit drinking. Can be very difficult! 30:00 Is the root of drinking just connection seeking behavior? 32:00 Is alcohol stopping you from going in the direction you need? 33:34 What to say (when you aren’t drinking) when someone asks if you’d like a drink. ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

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• 43 - YOU'RE NOT TOO OLD AND IT'S NOT TOO LATE with Natalie Jill, Author and High-Performance Coach

  Is life feeling a bit rough? This week's guest, fat loss expert and high-performance coach, Natalie Jill says that every vision starts with a decision and when we focus on our obstacles, we get stuck, but when we focus on our opportunities, we get unstuck. You can become an entirely different person by changing your thoughts, actions, and habits. Life can deal us unforeseen challenges, disappointments, and occasional crushed dreams. But we are resilient and capable of powerful transformations, which all start with a small decision! Natalie also shares the power of creating a vision board, how to kill the FAT (False Assuming Truth,) and the importance of an anti- inflammatory diet. Episode Timestamps:2:04 How did Natalie become a master at shifting her mindset?3:20 What was the spark the changed Natalie’s life?5:50 The power of using a vision board8:27 Natalie journey and diet to becoming a fitness model at 36 10:45 Natalie’s two pieces of advice to her younger self11:30 Advice on pushing out the negative thoughts that control our mindset13:45 Mindset is the most important thing to accomplishing goals15:50 Natalie’s game-changing nutritional advice? Hint: eating anti-inflammatories are key16:50 Having muscle on your body is key to preventing injury as you age19:36 How to lose that stubborn 5-10 lbs21:00 Crowd out the bad stuff with as much good stuff as possible23:10 Natalie shares how she was able to save her marriage by changing her approach and perspective26:50 What are some keys to ‘aging in reverse’?28:15 What foods hurt us the most?29:08 Natalie introduces her exciting new program that is starting in January!See omnystudio.com/listener for privacy information.

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• 42 - KEY TO CONSISTENT EXERCISE with massage therapist Sparrow Heatley

  Are you having a hard time staying consistent with exercise? This week, massage therapist and yoga instructor Sparrow Heatley shares how she learned new skills, faced her fears, and showed up for herself while training for her first sprint triathlon. Exercise is usually our last priority when we are busy and overwhelmed. But that’s when we need it the most! Exercise reduces stress and increases energy, resulting in a great ripple effect. After a workout you choose to eat healthier, sleep better at night, and experience an uplifted mood. Sometimes exercising to lose a certain amount of weight or to look a certain way is not juicy enough to keep us motivated for long periods of time. In this episode, we uncover how setting a big goal with specific benchmark dates is the key to staying motivated and consistent - even when we are at our busiest or feeling our lousiest. We invite you to say YES to the challenge you’ve had in mind for yourself! Episode Timestamps: 2:43 How did Sparrow’s first Triathlon change her? 3:54 Calming your anxiety in high pressure races 5:02 Overcoming the feelings of “I can’t do this” 8:17 The unique environment a triathlon community provides 11:25 A victory over a triathlon can empower you throughout other aspects of your life 13:05 Learning the importance of self-care during training 17:39 How has triathlon training affected the rest of Sparrow’s life ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

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