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Ep 47 - What to Do When You Eat Way More Calories Than Intended Lasting change starts with small, sustainable habits, like sipping on water throughout the day, cooking more at home, and moving your body regularly.  Bottom line is: you’re still, only human, and it’s normal to slip up. Natural slip-ups happen on the quest to improve dietary habits and lose weight.   Here is the thing, on days you overeat, the worst thing you can do is throw in the towel and beat yourself up about it. Instead, remember consistency always beats perfection, and mis-steps are part of the process.  Here’s what to do if you find yourself veering off track: Make your next meal healthy Stay positive Add more fruits and veggies Avoid the spiral  Assess barriers and strategize Take stock of your emotions Get Moving Don’t amend the budget Rethinks how often you eat Plan for your favorites Get support Want to try my Busy Mum On-the-Go Fuel? http://mildredbv.experienceketo.com Or Are You Up For "The Challenge"? I'm challenging you to drink ketones for 10 days and experience what it feels like to operate on premium fuel source: http://mildredbv.challenge.com

Ep 46 - 7 Outdated Myths About Exercising For Weight LossWeight loss is one of the top reasons why most of us start an exercise routine. Unfortunately, misconceptions about how to work out for weight loss are rampantEver heard the sayings: "Feel The Burn" or No Pain No Gain" Hmmm.. I really wonder where those sayings came from? Are they just outdated myths?In today’s episode we’ll dive into what people tend to get wrong about exercising for weight loss 7 Outdated Myths About Exercising For Weight Loss Myth #1 Exercise alone will help you lose weight Myth #2 The more you sweat, the more fat you burn Myth #3 The more sore you are the better Myth #4 You should make up for indulgent meals with workouts Myth #5 The more you exercise the more you lose Myth #6 Cardio is the best way to lose weight Myth #7 You can target the areas where you burn fat Bottomline: be an all-rounder; it actually works more to our benefit that way! Don’t fall for these outdated myths! Want to try my Busy Mum On-the-Go Fuel?http://mildredbv.experienceketo.comOr Are You Up For "The Challenge"?I'm challenging you to drink ketones for 10 days and experience what it feels like to operate on premium fuel source: http://mildredbv.challenge.com

Quick Tip: Ep 45  Are Goals Your Roadmap to Success?Can you believe it... we've complete Q1 already! I can’t believe that we’re well underway in Q2 of the year! ✨As the saying goes ~Think it ~ Ink it ~ Do it ~ Review it ~ .✨It’s time to kick into high gear or recalibrate but keep moving! .✨The only way to succeed is by having clear and concise goals! MAke them realistc and time bound. Goals are your ‘roadmap to success’...but your have to keep review whats working and waht not and refocus accordingly.Do 1% better each and everyday! Want to try my Busy Mum On-the-Go Fuel?http://mildredbv.experienceketo.comOr Are You Up For "The Challenge"?I'm challenging you to drink ketones for 10 days and experience what it feels like to operate on premium fuel source: http://mildredbv.challenge.com Tags: Self-CareImportance of ExerciseKetoOptimal HealthWellnessFat LossFitnessNutritionBetter EnergyBetter FocusBenefits of Exercise

Quick Tip: Ep 44 - Do Our Bodies Need Maintenance?If you own a car, you know how important it is to take it into the shop for regularly scheduled tune-ups. Without that maintenance, the life of your car is dramatically reduced. Would you skip a tire rotation, never replace the oil or check the breaks? Of course not! So why don’t we ever perform any body maintenance?Want to try my Busy Mum On-the-Go Fuel?http://mildredbv.experienceketo.comOr Are You Up For "The Challenge"?I'm challenging you to drink ketones for 10 days and experience what it feels like to operate on premium fuel source: http://mildredbv.challenge.com Tags: Self-CareImportance of ExerciseKetoOptimal HealthWellnessFat LossFitnessNutritionBetter EnergyBetter FocusBenefits of Exercise

Enjoy nature and the great outdoors, you would be surprised as to what this does for you.  As simple as walking seems, I know walking is not simple for everyone. Walking has so many benefits its can improve our sleep, thinking, and learning, while reducing symptoms of anxiety. Did you know some well known legends from history were walkers too? In this episode we'll explore ways to walk with purpose, such as: Walk for perspective. Walk for connection. Walk for learning.  Walk for gratitude.  Walk for productivity. Here’s the bottom line:  Walk when you can, and where you can.  Your body, mind, and soul will thank you for it. Want to try my Busy Mum On-the-Go Fuel?http://mildredbv.experienceketo.comOr Are You Up For "The Challenge"?I'm challenging you to drink ketones for 10 days and experience what it feels like to operate on premium fuel source: http://mildredbv.challenge.com Tags: Self-CareImportance of ExerciseKetoOptimal HealthWellnessFat LossFitnessNutritionBetter EnergyBetter FocusBenefits of Exercise

Everyone has a set amount of calories, or energy, they need to simply be alive. Consistently eating less than this can cause your metabolism to slow down. If you’re trying to lose weight, for most of us it seems to make sense to cut as many calories from your diet as possible. Unfortunately, it’s possible to eat too little, which not only makes it harder to achieve a healthy weightHere are some common signs you’re eating too little to support your body You're thinking about food all the time You're tired and cranky  You can't sleep  You're constipated Your weight plateaus or increases  BottomLine:Over depriving your body of food or undereating won’t help you lose weight, and can often yield the opposite effect as well as lead to nutritional deficiencies. So eat what is sufficient to support your body. Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 41 - Benefits of Regular ExerciseThe health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, gender or physical ability.Exercise and physical activity are great ways to feel better, boost your health and have fun Check out these seven ways exercise can lead to a happier, healthier you.  Exercise controls weight Exercise combats health conditions and diseases Exercise improves mood Exercise boosts energy Exercise promotes better sleep Exercise puts the spark back into your sex life Exercise can be fun … and social! Remember Do 1% Better Each and Every Day and you will be well underway to a happier, healthier you! Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep  40 - Are There Foods That Reduce Belly Fat?Are there really foods that help reduce belly fat? Is there really such a thing? The good news is belly fat is one of the easiest types of fat to lose via regular movement and a healthy well-balanced diet. YES! That is right ...it is the easiest to lose! Incorporating: anti-inflammatory foods   healthy fats along with gut-friendly foods  resistant starches  ...can help you lose weight and definitely shed belly fat.Stay tuned if you're interested in knowing which foods can help!Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 39 - Are You Being Kind To Yourself?How are you coping during these uncharted times? Is stress taking over? Are you keeping a level head? Are you getting frantic? These are questions we need to be mindful of.  But regardless of how we are managing, self-compassion can definitely make it easier to stay on top of your mental and physical health.Here Are 8 Small Ways To Be Kind To Yourself: Spend time in nature Take time to do nothing Press pause on your weight loss goals Limit news and social media Put extra effort into indulging Get back to the back - use whatever you have to get it done Practice self-acceptance Start a body gratitude practice Bottomline: self-compassion can definitely make it easier to stay on top of your mental and physical health Never mess up good for perfect Show yourself love Be nice to yourself Be compassionate with yourself Don’t be too hard on yourself - there is only one of you so be kind to yourself Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 38 - 10 Non-Diet Tips For Fat Loss Incorporating the 10 tips below you can set yourself up for success for a lifetimeLosing weight and keeping it off long-term isn’t about a quick crash diet or detox — it requires creating lasting habits to lead a healthier lifestyle. The key is lifestyle: It has to become part of who you areTop 10 Non-Diet Tips For Fat Loss Find your WHY! Say goodbye to a perfectionist mindset Information is eveverything- Stay informed Focus on adding and not subtracting Make exercise fun Get friends and fam involved Practice self compassion Manage your stress levels Make sleep a priority Measure success beyond the scale Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 37 -  What Influences Who You Are? Do our childhood experiences influence our outlook on life? Does our past influene our fute? Exploring the from childhood to adulthood and the road in between.  Let’s learn from my childhood experiences… what shaped me!   Are there sacrifices that you’ve made along the way as a mother?What values am I instilling in my kids? What legacy am I leaving for my kids?  I'm definitely on my journey to better and I’m loving it!Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 36 - How to Balance Your Food GroupsEating a healthy diet can be difficult, tricky and confusing at times The colorful Healthy Eating Plate helps people remember to: Eat a variety of healthy foods.  Eat less of some foods and more of others. The plate shows how to balance your food groups. There's a reason the other sections are smaller: You don't need as much from that group. The plate can be used for breakfast, lunch, and dinner. That may make you wonder: Do I really have to eat vegetables with breakfast?...tune in for moreLink to Image: Healthy Eating Plate **Put a copy on your refrigerator to serve as a daily reminderRemember : Fruits and veggies – ½ of your plate Whole grains – ¼ of your plate Protein power – ¼ of your plateDrink plenty of water... nothing beats refreshing water! Never miss an episode: Subscribe to the Podcast!Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 35 - Tips On How To Find Success This Year.Success is tough no matter how you slice it... But you have to do the work. Henry Ford once said that "failure was a chance to start again, but this time more intelligibly". If you want to succeed at things, then don’t give up. Stay persistent. Big goals are not easy to achieve. … they take time and they take massive amounts of energy. Small actions every single day without fail will move you closer and closer to your goals, whatever they might be. And always remember the following... Stay Positive Take a daily "Thank You Walk. Be Grateful Eat more healthy treats Talk to yourself instead of listen to yourself...build yourself up Do not let anyone walk through your mind with their dirty feet Be a Positive Team Member Get more sleep Don't waste your precious energy on gossip, negative Nelly's, issues of the past, negative thoughts or things you cannot control  Remember, there's no such thing as an overnight success Implement the No Complaining Rule Let’s spread POSITIVITY Positivity breeds Positivity!  Never miss an episode: Subscribe to the Podcast!Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 34 - How I Lost 32 Pounds...Yes! During Quarantine!Anything is possible as long as you put your mind to it.Stay committed!Consitency is key!Thankful for the  3 challenges at work - the timing was right I stopped with the excuses… I took advantage of the time I had. I have to say I’m competitive, and have always liked a good challenge. Take on new challenges an see how it goes for you.I do 3 thing daily  Feed my mind - mindset is everything - i learn something new everyday. Listen to several podcast during my walk Feed my body  - I still eat low carb, even though I failed at strict keto. I found success with low carb & ketones MUUUUUV - I move daily 5 mile walk minimum a day The goal is to get  1%  better each day - this make crushing my goals easier. Always remember to set realistic goals, that way its easier to crush them and stay motivated. What are your goals? How can you do 1% better? Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Quick Tip -  Ep 33 Reflections Welcoming 2021, I would like to take a moment to remember the good that happened in 2020. Yes, we faced many challenges and lost some friends and loved ones. Those memories are painful and will forever be in our hearts. On a personal note, I feel fortunate to have spent more quality time with my fam & kids this year.  I'm ever so grateful! What good things happened to you and around you in 2020? Remember those feelings and let's take that positivity and excitement into 2021. Make it a great beginning to the year.Reflect on 2020 as you prepare for 2021!Appreciate how far you have come.Set yourself up for success in 2021.Thank you for taking the time to stick with me throughout the year!Truly appreciate you!Here to  the New Year! Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 32 - Commonly Asked  Questions About Fruits and Vegetables You’ve heard the nutrition prescriptions: “Aim for 5-A-Day” and “Eat a Rainbow.” Few would argue, bottoline fruits and vegetables offer many health benefits.  Here’s a look at some commonly asked  questions about fruits and vegetables #1 “Is fruit bad for me because it contains sugar?” There’s plenty of research exposing the detrimental health effects of eating too much added sugar, but less so with natural sugars. Fruits contain natural sugar and many other beneficial nutrients, so they are a healthful addition to a daily diet #2 “Are canned and frozen fruits and vegetables lower in nutrients?” It depends on the type of produce, the type of processing #3 - “Are smoothies and juices just as good as eating whole fruits and vegetables?” Whole fruits and vegetables are the best choice Choose the healthier choice!  Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com  

Ep 31 -  What do you see when you look in a mirror? “Myself, of course,” you reply. But what is your self? Strictly speaking, when you look in a mirror, you see a face that you recognize as your own.  But recognizing yourself is more than just identifying the face in the mirror as your own.  When you flip through your photo album, you see yourself in that snapshot of a toddler on a tricycle, that picture of a grade-schooler standing behind a science fair project, the high school yearbook portrait of an awkward adolescent, and that photo of you as ayoung adult in a college graduation gown. None of these look like the face staring back in the mirror. Yet somehow your self ties all these varying persons together. What do you see when you look in the mirror#1 “Outer appearances are a reflection of inner reality. What you hold in mind comes to life irrespective of your preferences. Life is a mirror; its reflection shines your image back to you. #2 “It’s always been an inside out Game.”Which “if ____, then I’ll be happy” or “when ____ happens, then I’ll be happy” thoughts do you have? #3 “Start now and see you as the best version of yourself - physically, mentally, emotionally and spiritually.” Be it before it arrives! Raise your energy! Do it NOW!Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 30 - One Day or Day OneStop With The Excuses Release The Fear The Best Day to Start is...TODAY! You see, the notion of “one day” allows your dreams and goals for yourself to stay in a constant state of delays and honestly, may never happen.Now is the best moment to make it your day one! The choice is yours  One Day or Day One! What are you waiting for?  Make today Day One and step into your greatness !   As we round up the year and prepare for the upcoming year The Best Day to Start is Today... Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

 Quick Tip: Ep 29 - Ways To Break A Sweat That Don’t Feel Like Working OutLet’s face it, even though we know exercise is good for us, it doesn’t always mean we like it. For some, it can feel more like a chore rather than a sizable step toward better health.  However, what if we dismissed the whole “it hurts and I’m tired” mindset  and turned it into something we enjoy and… dare I say, look forward to? That changes everything....right? Our goal is to make exercise fun!There are some many things to do that make exercise fun!  Lets explore Ways To Break A Sweat That Don’t Feel Like Working Out! Dancing Weight Training Hiking & Walking Interactive Video Games Swimming Play with your kid (or niece/nephew) at a Playground or Backyard Games  Pick the ones you enjoy the most and you’ll find that it will turn into a habit in no time! We are more inclined to do fun things over and over. Make it part of just what you do...  Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com

Ep 28 -  Things To Know Before Trying a Low Carb High Fat Lifestyle“Cut the carbs, bring on the fat.” That’s been the diet battle cry of late with the rise in popularity of the ketogenic diet. Strict Keto vs. Low Carb:Unlike strict keto, low carb, hight fat allows for a little more flexibility in choosing a carb goal that meets your needs.  It’s important to prioritize: complex carbs healthy fats lean proteins and  veggies  ...while easing in slowly to prevent cravings. Once your body successfully makes the switch from using carbs to using fat for fuel, you will see benefits that may include: Efficient Weight Loss - and Faster too Better Cholesterol Level Increased Mental Focus Improved Skin Conditions Tune in to learn more!Have a question or request: Contact UsWant to keep your energy levels high? Want your body to burn fat for fuel instead of carb? Then exogenous ketones are for you... Experience what it feels like to operate on a premium fuel source http://mildredbv.experienceketo.com