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Heidi and Shar talk about Intuitive Movement and use points made by Alissa Rumsey, MS, RD to explore how we should be moving our bodies. This is not about exercising to burn calories or to push ourselves to the max. This is about enjoying the benefits movement gives our body, which has NOTHING to do with losing weight. The ladies share their own stories and highlight mistakes they have made with exercise and what they have changed to have a healthy relationship with movement. Movement is so important and you can truly enjoy it when let go of unrealistic expectations and start to honor your body instead. You. Do. You. https://chewthefat.fm/wp-content/uploads/2021/02/S3E19-Intuitive-Movement-Time-To-Take-The-Training-Wheels-Off-Part-1.m4a How to Practice Intuitive Movement

Shar interviews Angie Star, Internal Family System (IFS) Therapist and Coach, about how our brains process and organize information. How do we break old patterns and stop replaying the same loops? We all hope to have a healthy self-awareness, but where do we go from there? Angie talks about IFS and how we can work through traumas, both big and small. She highlights the importance of self-compassion and acknowledging all of our parts as we do the work of healing. If you would like to learn more about IFS or know more about Angie Star, please check out the link below. As always – You Do You! https://chewthefat.fm/wp-content/uploads/2021/02/S3E18-Loop-De-Loop.m4a Angie Star BSW, MSW

Heidi and Shar question what loving ourselves really looks like. They delve into self-esteem and what characteristics you may see in someone with high versus low self-esteem. Additionally, they talk about a book “The Five Love Languages” which helps readers identify the way they need to be loved and how to express love to others. As always, they give examples from their own lives to give insight on what this looks like.  https://chewthefat.fm/wp-content/uploads/2021/02/S3E17-Oh-Baby-You-Should-Go-And-Love-Yourself.m4a Shownotes: What is Self-Esteem? A Psychologist Explains. The Five Love Languages

Heidi and Shar talk about the need to focus on progress vs. perfection. Diet culture and body image are forces to be reckoned with, but it can be easy to go too far the other way and think you have to perfect. How do we manage old ways of thinking while still being gentle with ourselves in the present? Are we complete failures if we start obsessing about the number on the scale again or have a desire to alter our bodies? Our goal is to free ourselves from diet culture, while understanding this is a long and sometimes painful process.  https://chewthefat.fm/wp-content/uploads/2021/02/S3E16-Finish-Line-or-Bust.m4a

Shar and Heidi talk about the fault in New Year’s Resolutions, always focused on goals and often centered around dieting. They offer a new approach of making a “Wants List” of things you want to experience in the upcoming year and looking for fulfilling experiences instead of specific goals. Despite 2020 being an incredibly difficult year, they also share some of the positives they took away. As always, as we head into 2021 – You Do You. https://chewthefat.fm/wp-content/uploads/2021/01/S3E15-2020-Is-Hindsight.m4a This Episode Sponsored By: Borchert’s Meat Market

Heidi and Shar had the opportunity to interview four men and get their insights on body image. They share their male perspectives on peer pressure, how they see their own bodies and how they feel the male body is represented in the media. So often, the conversation around body image centers on women, but we know the percentage of male body-image dissatisfaction is growing. Additionally, some feel it isn’t masculine to talk about male body image and it is kept even further in the dark. Let’s keep the dialogue open. You. Do. You. https://chewthefat.fm/wp-content/uploads/2020/11/S3E14-Man-Oh-Man-Thats-Good-Part-2.m4a Shownotes: The Modern Male And Body Image: It’s Okay To Talk About It

Heidi and Shar had the opportunity to interview four men and get their insights on body image. They share their male perspectives on peer pressure, how they see their own bodies and how they feel the male body is represented in the media. So often, the conversation around body image centers on women, but we know the percentage of male body-image dissatisfaction is growing. Additionally, some feel it isn’t masculine to talk about male body image and it is kept even further in the dark. Let’s keep the dialogue open. You. Do. You. https://chewthefat.fm/wp-content/uploads/2020/10/S3E13-Man-Oh-Man-Thats-Good-Part-1.m4a This Episode Sponsored By: The Muddy Cow Shownotes: The Modern Male And Body Image: It’s Okay To Talk About It

This week’s episode starts with Heidi interviewing an 8th grade girl and her mom. They share their thoughts on body image, social media and peers. Many parents are teaching their kids right from wrong, but are they teaching their kids how to stand up when they see bullying? Having an open dialogue with adults and our children is a crucial step in changing the narrative. https://chewthefat.fm/wp-content/uploads/2020/10/S3E12-Mama-Mia-Thats-One-Smart-Cookie-a.m4a

Heidi and Shar discuss the stressors found in every day life that can lead to emotional exhaustion and how they process events differently. Shar processes information logically whereas Heidi tends to process information emotionally. They talk about recognizing when you are emotionally exhausted and what to do when you find yourself there. Both the ladies acknowledge the importance of embracing both your logical and emotional side while having people in your life that push you. https://chewthefat.fm/wp-content/uploads/2020/10/S3E11-Those-Arent-Bags-Under-My-Eyes-Im-Just-Emotionally-Exhausted.m4a Shownotes: Emotional exhaustion during times of unrest

Shar and Heidi talk every week about moving out of diet culture and toward true self acceptance, but it is not always easy to avoid those old pitfalls that tell us there is “bad food” or that our bodies need to look a certain way. The ladies share some of their own personal pitfalls and why it is important to bring awareness to them. The road to accepting who we are is not always a straight path, but it is a path worth staying on. You Do You! https://chewthefat.fm/wp-content/uploads/2020/09/S3E10-Pitfalls-Booby-Traps-and-Gotchas.m4a

Heidi and Shar talk about how setting boundaries is important, but not as important as continuing to do the work on your end. This is especially true when it comes to boundaries around your body. We live in a body-conscious world and it’s easy to tie our value solely into how we look. Real work requires continuous authenticity and being honest with ourselves and others. https://chewthefat.fm/wp-content/uploads/2020/09/S3E9The-Buck-Stops-Here.mp3 This Episode Sponsored By: Borchert’s Meat Market

Shar and Heidi talk about filters on social media and what it is doing to our self-esteem. (Psst…it’s not just teenagers on social media filtering their pictures, it’s  happening with all ages.) So why are we trying to look “perfect” and is it truly about our looks or does it go deeper than that? The ladies have an honest discussion about body image and admit that it is not always easy to find self-acceptance and it is something they continue to struggle with. They share their own ideas of how to combat negative self-image and hope you will do the same. You Do You. https://chewthefat.fm/wp-content/uploads/2020/08/S3-E8-Maybe-Shes-Born-With-It-Maybe-Its-A-Filter.mp3 Shownotes: ‘Snapchat dysmorphia’ is leading teens to get plastic surgery based on unrealistic filters. Here’s how parents can helpWhat Using Snapchat Filters In Your Selfies Is Really Doing To Your Self-Esteem (Hint: It’s Not Pretty) This Episode Sponsored By: Borchert’s Meat Market

Heidi and Shar talk about the need to celebrate eating, cooking and sharing recipes – it’s all good! They tell their own stories of eating what is deemed “acceptable” by others instead of listening to their own hunger cues. Some cultures are able to fully embrace dining and find joy in eating, so why do we choose to focus on calories, carb, portions instead? Our bodies need food and nutrients to live and it is 100% ok to FULLY enjoy food. We all have the choice to leave behind the old tapes that run in our heads and keep moving toward self-acceptance. So, you can absolutely have your cake and eat it too! https://chewthefat.fm/wp-content/uploads/2020/08/S3-E7-I-Like-to-Eat-Eat-Eat-Apples-and-Bananas-And-All-The-Other-Things-Too.mp3 This Episode Sponsored By: Borchert’s Meat Market

Shar and Heidi talk about menopause and what it looks like for Shar. They talk about the importance of being present in each phase of life and accepting that your image of yourself shifts throughout. Self-care is important at any age and it looks different depending on what your body needs – friend time, journaling, exercising, bubble baths – whatever works for YOU. https://chewthefat.fm/wp-content/uploads/2020/08/S3E6-22Is-it-me-or-is-it-hot-in-here22-Dealing-with-Menopause.mp3 Shownotes: Self-Care for Menopause: 5 Women Share Their Experiences This Episode Sponsored By: The Muddy Cow

Shar and Heidi talk about intuitive movement and why it is important to find movement you enjoy. Both ladies agree that moving your body is important for a number of reasons (zero of which have to do with weight loss) and more about mobility, fun and investing in your future self. They talk about the importance of staying in a healthy headspace so you do not fall into the trap of diet culture. Love your body, don’t punish it. You Do You! https://chewthefat.fm/wp-content/uploads/2020/08/S3E5-I-Like-to-Move-It-Move-It-.mp3 Shownotes: https://spoonuniversity.com/lifestyle/why-intuitive-movement-should-be-your-next-and-only-workout-plan https://www.rachaelhartleynutrition.com/my-story This Episode Sponsored By: The Muddy Cow

In episode 4, Heidi delves into her life experiences and why they have shaped her the way they have. She talks about her move from Germany to the United States and how that impacted her at a young age. Heidi talks openly about her struggles with an eating disorder and shares the binge cycle and the shame that is tied to it. She also reflects how her eating disorder impacted her parenting and what she is doing differently today.  https://chewthefat.fm/wp-content/uploads/2020/07/S3E4-Heres-A-Story-Of-A-Lovely-Lady-Heidi.mp3 This Episode Sponsored By: The Muddy Cow

In this episode, we learn more about Shar’s life experiences and what makes her tick. She talks about being raised in an enmeshed family that struggled with alcoholism. Shar talks about the work she put in to break free of the family dysfunction to better herself and raise her son in a different way. Headspace is so important as we work to evolve and Shar ends the episode giving an honest reflection of how she sees herself today. Take a listen and as always – YOU DO YOU. https://chewthefat.fm/wp-content/uploads/2020/07/S3E3-Heres-A-Story-Of-A-Lovely-Lady-Shar.mp3 This Episode Sponsored By: The Muddy Cow

Heidi and Shar talk about the word FAT and why we should consider neutralizing the word, especially around kids. How do kids see their own bodies and other bodies? What are we saying and doing that teaches kids that FAT is a bad word? They go on to share body image stories from a child’s perspective and talk about the importance of having body conversations with kids as they will likely hear negative things about their bodies through peers, media and even family. If we stay silent about this, kids are left open to societal messages and unfortunately the world is not always kind about accepting ALL bodies. Let’s keep the conversation moving! https://chewthefat.fm/wp-content/uploads/2020/07/S3-E2-“The-F-Word”.mp3 Shownotes: How to Talk to Kids About Body Image This Episode Sponsored By: The Muddy Cow

Shar and Heidi are back for Season 3 and they start the episode talking about the elephant in the room: COVID-19. They share how they each responded to the virus and the highs and lows that came with it. Then they delve into body image as it seems to be a major concern on social media, despite being in the middle of a pandemic. Why is everyone talking about “Quarantine 15” (Gaining 15 pounds – cue gasp!) as a major concern during this time? They are both excited to be back and ready to chew through another season. YOU. DO. YOU. https://chewthefat.fm/wp-content/uploads/2020/07/S3E1-2020-Vision.mp3 This Episode Sponsored By: The Muddy Cow

Heidi and Shar start off this episode talking about the word fat as a descriptor vs. an insult. Is it a word we can reclaim without negativity? They go on to talk about the “level of fat” acceptable by media standards or fat people being used as the weird characters on a show. Then they delve into social media and discuss the word “health” replacing “weight loss”. Are we still in diet culture if we are using words like health, clean eating, whole foods? https://chewthefat.fm/wp-content/uploads/2020/03/S2E19-What’s-In-A-Word-.mp3 Shownotes:The rise of the body neutrality movement: ‘If you’re fat, you don’t have to hate yourself’Sponsored By:The Muddy Cow