Master Your Mindset and Metabolism - Mid-Life Edition

"After a couple of weeks, I was just feeling better. My stomach felt better, I didn't have pressure, bloating, gas, like the inconsistencies with my bowels as far as being constipated or having diarrhea, I know lots of TMI here, but let's face it, this shit is not sexy, but this is real life. And I know a lot of you are suffering from that." In today's episode I share my recent experience with following a 30 day gut restoration and how I lost 10lbs during the process. Some of the topics I talk about are: Stomach acid and how it reduces as we get older. How restoring your gut reduces inflammation. The main causes of a leaky gut. As mentioned in the episode I had said I would post pictures. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"I want to share with the audience that we we are conditioned. There are things that we have seen and heard while we were very young and in a very influential time in our life; many of our beliefs just became this program that we had taken on from generations prior." In today's episode I have the most amazing conversation with my dear friend, and client, Debra Wilkins. We have a great conversation about her life experiences as an African American women. I am so grateful for her speaking up about them because I believe we all need to have a greater awareness of what is truly going on...and has been for years. Some of the topics we talk about are: The truth that we as young children are at an extremely influential age, and what we take on as truth, isn't necessarily ours to own. Generating awareness within yourself and others is crucial. You have the ability to break the cycle. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"You're your metabolism, honestly, is either functioning well or not functioning well because of the metabolic tension that is placed upon it. So if you are somebody that is constantly living in that sympathetic stress mode, well, then your metabolism is not going to be in the greatest of places." In today's episode I share the audio from a live wellness webinar I recently did called, "The Inside Secret to More Energy and Quick Weight Loss." As promised in the podcast: Here is the link to watch the replay of the actual webinar. Some of the topics covered were: Metabolic Dysfunction - How some of the ways we have and currently operate in our life are affecting our metabolism in a negative way. The difference between the Parasympathetic and the Sympathetic Autonomus Nervous System, and the importance of balancing the two. The importance of gut health. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"The problem usually comes down to feeling a panic because you feel disgusted or you don't like where you are or you feel like, I just I can't stand it anymore so everything has to change. And so therefore, you feel like you have to make 10,000 changes all at once. That is one of the issues. The other issue is, organization. People think, OK, I got to have this in place and place first, and that in place, etc etc. And so therefore, your action steps get prolonged." In this episode I share a Facebook live I did regarding the simple formula of taking action steps in bit size pieces. Some topics I cover are: Take action and stop procrastinating. Everything doesn't have to be organized or perfect for you to begin to take action. Choose to make changes with things that affect more than one area positively. Example: Water...it not only affects your skin, it affects your hunger, mood, energy, and cravings. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap

"For anti aging preservative measures...Wash your face with lukewarm or cold water only. I encourage people to stop using hot water. You know, everyone loves that. And I say, you are stripping your face. You're drying it out and you're dehydrating it. And you don't want that. You want it to retain its moisture. You want it to get a little bounce back." In this episode I have the best conversation with my dear friend Shadie Crawford of Crawford Cosmetics. Some topics we cover are: How having a simple skincare routine can change everything! You don't have to start with anything fancy. Anti-aging products and more mature skin. Injections and the truth about some of the consequences. you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram Here is how you can connect with Shadie.. IG: @crawford_cosmetics Website: www.crawfordcosmetics.com Facebook:@CrawfordCosmetics Email: [email protected] Number:248-289-3398

"I've been studying on my own for about four years. And while that does sound like a long time, you know, like Kelly mentioned earlier, there's 4000 years worth of things solar. Some topics we cover are: Astrology and how the planets' alignment when you are born. How understanding your birth chart can validate and/or help you with change and direction you are going in. The moon sign and how important that is. In this episode I have THE BEST conversation with my dear friend Leah Cantanese. Leah is super talented at reading birth charts. She is just starting out in her career and I wanted to share the results we found when she read mine. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram You can find Leah on Instagram: @leahrisingastro Or you can request to join her free Facebook Group, Stellar Self Care. https://www.facebook.com/groups/2622336517876102/

"I think it's important and I'll share this with you, too. This was also one of a very painful moment. My husband told me that my son Colin had said the drunk mom is the worst mom. And I heard that. And that just broke my heart. And I just thought, you know, I don't I don't see you getting choked up, but I thought, I don't want him to view me like that. I don't want to be known as that. I don't want him to talk about me in a way when he's older. And just remember that. And I thought, well, I have the opportunity to turn this around. And so that was one of the biggest things for me was my kids. And, you know, when it comes to making change with anything in your life, it really your desire has to be for yourself first. You have to do it for yourself. You can't change for other people, but it certainly can be a catalyst. It certainly can be a motivator. So just remember that." In this episode I share my experience with quitting drinking. I was a "weekend warrior party girl" for the better part of 30+ years. My journey to quitting began about 4 years ago, and I want to share some of the personal shit that went on during the process of finally quitting. The beliefs I had and why I ultimately decided to kick it to the curb! As I mentioned in the episode click this link to check out my patters of power. https://www.youtube.com/watch?v=fOgoQaXhu2U&feature=youtu.be If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"I influence & take responsibility for everything that happens in my life." (Example of living in "Cause") Or "If only my spouse, my boss, my coworkers, my parents, my children, ... understood me and helped me achieve my dreams or did what I wanted or what is best for me, then life would be great." (Example of living in "Effect") In this episode I teach you the difference between the two...and I hope you find yourself living more in "cause" then in "effect." Being at cause means that you are decisive in creating what you want in life and take responsibility for what you have achieved or will achieve. You see the world as a place of opportunity and you move toward achieving what you desire. If things are not unfolding as you would like, you take action and explore other possibilities. Above all, you know you have choice in what you do and how you react to people and events. If you are living in "effect" you may blame others or circumstances for your bad moods or for what you have not achieved or for your life in general. You may feel powerless or depend on others in order for you to feel good about yourself or about life - If only my spouse, my boss, my coworkers, my parents, my children, ... understood me and helped me achieve my dreams or did what I wanted or what is best for me, then life would be great. If you wait and hope for things to be different or for others to provide, then you are at effect or a victim of circumstances. And really, how much fun is that? And how much fun do you think it is for others to be around you? Believing that someone else is responsible or making them responsible for your happiness or your different moods is very limiting and gives this person some mystical power over you, which can cause you a great deal of anguish. I hope you learn a lot from this short episode! If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

This week on Master Your Mindset and Metabolism I discuss how paying attention to your protein intake can be a big game changer! "Protein is going to curb your cravings. It's also going to keep you more full. It's going to keep you more satisfied. So if I were to place in front of you five doughnuts and five chicken breasts, you would easily be able to eat those five doughnuts. But you would not be able to easily eat those five chicken breasts. They're very filling. They're very, very satiating. However, protein is something that is also a thermogenic. And a thermogenic just means that it takes your body more to process it and digest it. So it takes more energy. OK. So if you were to make one change in your nutrition today, I would recommend to add a little bit more protein." Topics covered: Why protein is the king in macros. Different sources of lean protein. Two surprise types of foods that you may THINK are helping but your protein intake, but could be hurting your overall results. If you enjoyed this episode with Kelly, please screenshot the episode and tag her on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"This is such a great time to see who you truly are. How are you responding to this whole thing. What are you doing with your time? I'll tell you, this is such a fucking gift when it comes to time, because I don't know about you, but how many times have you heard people say, "I don't have time. I don't have time. I just can't. I can't do that now. I really want to do that for myself." OK, so now that is just an excuse in a lie, you know? So if you're not taking advantage of all of this time that we now have. Then you got to dig deeper and ask yourself, "Why do I not want to do this?" or "Why am I not changing?" or "Why am I resisting?" Often times it's because there's a second gain. Some people might not understand what second gain means. A second gain is when you are gaining some type of benefit from engaging in a specific behavior or not changing and staying where you are." Some topics covered are: Self Inventory Importance of Routines Second Gain In this episode I discuss how important it is for you to take this time to engage in routines and behaviors that you have been putting off. It's time to handle the stuff you hav been avoiding! If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"I was disgusted, I didn't recognize myself in the picture. Something has to change here. I refuse to be like this anymore." Some topics we cover are: Breaking the emotional cycle Changing your relationship and outlook on food The Metabolic Reboot Academy Macro Nutrition In this episode I have THE BEST conversation with my dear friend Kristi Gentile. Kristi was one of the first clients I had for my Metabolic Reboot Academy. Kristi has lost over 130 pounds since we started working together! This episode spotlights her hard work, how she reached the point in her journey to make positive change, and what she's doing now to help others. If you would like to reach out to Kristi here's where you can find her: Facebook Instagram If you enjoyed this episode, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"If you can recognize your triggers, that's a huge, huge part of your success because your triggers have everything to do with your decisions and then ultimately your outcome." This week on Master Your Mindset and Metabolism I discuss how habits form, and how I can help you break associations with your habits to help you live your best life! "Let's chat about the identity. This is really taking ownership. I'm wearing the badge of this." If you enjoyed this episode with Kelly, please screenshot the episode and tag her on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"It's really at the end of the day, what I really like to share with everybody, no matter who you are. You have to manage your stress. And in order to do so, you have to make sure that your daily practices and patterns and habits are on point to protecting yourself from the stressors in your life." Some topics we cover are: Thyroid function True stress triggers Mindful exercising The startover syndrome In this episode I discuss with Michelle W. my wellness journey, and what sparked my drive to get healthy, and help others get healthy. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"I always like to tell people that, you know, if you hate your job and your bosses always mean and you're always stressed out, you know, chances are you're the one that's going home at the end of the day and emptying a pint of Ben and Jerry's." Some topics we cover are: Relationships with food Burnout Importance of home cooked food verses fast food In this episode I have THE BEST conversation with my dear friend Liza Baker. Liza (that's Leeza!) is a full-time Integrative Nutrition® health coach, self-published author, part-time consultant, and woefully underpaid COO of a busy family of four spread across the globe. Her coaching work is grounded in the belief that women 40+ who feel that the only way out of their overscheduled lives involves a plane ticket, a wad of cash, and a change of identity can instead live happy, healthy lives, meeting all their obligations and honoring their own wildest, sweetest dreams. She coaches them in identifying and interrupting the patterns that contribute to their overwhelm and in establishing simple, sustainable new habits that will help them not just survive but thrive in what—contrary to popular belief—can be the happiest, healthiest decades of our lives. Liza received her health coach training from the Institute for Integrative Nutrition® and an AAS in Culinary Arts from the Cooking + Hospitality Institute of Chicago (later part of Le Cordon Bleu). In the years BC (before children), she was the owner and executive chef of a catering and private chef company in Chicago, and she has taught cooking and nutrition to all ages. Click here to receive a FREE gift from Liza. If you would like to reach out to Liza here is her email address: [email protected] If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

The question was: Weights first or cardio first? Trevor replied with this... "You definitely want to prioritize weight training first. I would definitely say weights before cardio. And then in an ideal scenario, maybe you have a 30 minute break after your weight training session. You can grab a little bit of water. You can do a proper cool down. You can recover a little bit and then you could go into a cardio session... working out twice a day is NOT necessary. Some topics we cover are: Weight training versus Cardio training Workout strategy Exercise frequency In this episode I have THE BEST conversation with my dear friend and trainer, Trevor Deanovich. Trev is a Personal trainer at Lifetime Fitness, and former Cross Fit Gym Owner. He has an amazing wealth of knowledge and is so enjoyable to listen to. In this episode we talk about a test that I had taken at the gym with him, which was the catalyst for having this conversation during Facebook live. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram How to get in touch with Trevor Deanovich: Email: [email protected] IG: @trevordeanovich Facebook: https://www.facebook.com/tdeanovich

This week on Master Your Mindset and Metabolism I share my word for 2020 which is "Recalibrate." We must recalibrate our emotions in order to achieve what we DESIRE and who we DESIRE TO BECOME! "It's just all about letting go of these old thoughts and thinking, these old patterns that are really truly blocking you from that desired version of yourself. That person that you can be. Most of the time you just give up because you feel like you don't know how to get there. But I'm telling you, this is how you're going to unlock it. You have to be mindful of your thoughts and thinking. You have to really catch those thoughts. Be able to really catch it. And then ask yourself that question, is this still my truth? Do I still believe this?" If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway @kellyadunlap PS...please share with your friends! Also regarding the FREE "Live Your Best Life Summit" that I mentioned....here is the information! I'm so excited to invite you to the "Live Your Best Life: Alternative Health and Wellness Summit 2020." Myself, and 30 other expert speakers who are all expert-long term solution seekers-are sharing our knowledge and wisdom that will move you from a state of disease to living your best life. I am so excited to speak about my knowledge and expertise about your metabolism, the current patterns and behaviors you are living by, and what I am most excited about is the FREE gift everyone that attends will be receiving from me! (You will have to watch my interview all the way until the end to find out!!) The Summit begins January 15th and you do not want to miss this. For Your All Access Pass and to meet the speakers click here: http://bit.ly/live-best-life-2020 Join my FREE Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with me: Facebook Instagram

This week on Master Your Mindset and Metabolism I talk about my experience where I recently decided to get really open and vulnerable in a Facebook group. The entire process of how it helped me heal, yet in doing so the universe threw some challenges my way. Through this process I truly learned: *Hiding isn't healing. *Not everyone is at the same level of consciousness, therefore presents some friction. *Knowing when the energy around you shifts and it's time to GO. "I was saying to myself, Oh, my God, you know what? Maybe part of the lesson is, is that maybe my journey within that group is done. Maybe the healing that I needed to do, which was be vocal, get transparent, share some of my stories and really get honest, and finally, open up inside a group where I was silent for so long that maybe that was it, that that was my time. It was my time to go." If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap PS...please share with your friends! Also regarding the FREE "Live Your Best Life Summit" that I mentioned....here is the information! I'm so excited to invite you to the "Live Your Best Life: Alternative Health and Wellness Summit 2020." Myself, and 30 other expert speakers who are all expert-long term solution seekers-are sharing our knowledge and wisdom that will move you from a state of disease to living your best life. I am so excited to speak about my knowledge and expertise about your metabolism, the current patterns and behaviors you are living by, and what I am most excited about is the FREE gift everyone that attends will be receiving from me! (You will have to watch my interview all the way until the end to find out!!) The Summit begins January 15th and you do not want to miss this. For Your All Access Pass and to meet the speakers click here: http://bit.ly/live-best-life-2020 Join my FREE Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with me: Facebook Instagram

"I continued down that path of making one simple change at a time, changing my habits, changing my lifestyle, and then became obsessed with self care." This week on Master Your Mindset and Metabolism I have the BEST conversation with my dear friend and fellow coach, Chas Snowden. Chas and I speak about our own personal pursuits, as she worded it, (loved that) and how those journeys shaped us as individuals and ultimately coaches. In this conversation we talk about eating disorders, body image, self care, and our favorite tips on how as an entrepreneur taking the proper self care steps and making yourself a priority are imperative to your success. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap PS...please share with your friends! Join my FREE Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with me: Facebook Instagram

"That indicates is that this isn't a breakthrough for you as long as it's similar to something you already have. This is not transformational space. You aren't going to actually experience something different as long as you can fit it in to that thing that you're already familiar with, then know that nothing has changed. That is why I think it's important to look at the distinction, because when people hear about this scan, they think, oh, yeah, assessment. Oh, that's like DISC. Oh, yeah. That's like Myers-Briggs. I know these things. I've taken those before. I'm this. I'm of that with the other assessments that people tend to be familiar with. Disk, Myers-Briggs, Enneagram, Strength Finders, whatever, they tend to be questionnaire based. And because their questionnaire based, your subconscious is going to work on gaming the system. There's no way out of this. That's just how the brain is wired. What ends up happening though, is that would be like you going to see the doctor and the doctor walking in to treat you while holding somebody else's test results." This week on Master Your Mindset and Metabolism I share my Performance Coach, Jarrod Haning. He goes over the brain scan results he did for me so I can become a more efficient and higher producing entrepreneur in all areas. I believe you will find this information fascinating!! If you want to zone in on our genius, stop getting caught up in the "busy work", be more efficient, and ultimately earn your worth regardless if you are an entrepreneur or not, this episode is for you! To actually watch the recording and actually see my test results, click the YouTube link below! https://youtu.be/AtU87av-gNw If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap PS...please share with your friends! Join my FREE Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with me: Facebook Instagram How to find Jarrod: https://mindsetcall.co

Yo Yo Dieting - Lose weight - Gain Weight - Lose Weight - Gain Weight.. That dysfunctional pattern you keep finding yourself repeating. "Patterns start looking for them. It's easy, it's easy to do. And here's the thing. If you find yourself saying things like this is just what I do, here I go again. That right there is a telltale sign of a pattern that needs to be. Reviewed, OK, recognized, reviewed, it needs to then be looked at as. Let's investigate this and look for the story that is attached to it. What is the story that you keep telling yourself that kids justifying it that keeps enabling you to continue to do it?" This week on Master Your Mindset and Metabolism I talk about what I do. I am, at the end of the day, a coach that helps women breaks the dysfunctional patterns that keep holding them back in their life. Not sure why everyone is excelling and reaching their goals, yet you keep repeating the same life? Same body. Same income. Same job. Same everything? This episode will be a mind-blowing perspective for you! If you enjoyed this episode with Kelly, please screenshot the episode and tag her on your stories with your biggest takeaway - @kellyadunlap PS...DON'T FORGET TO DOWN YOUR FREE MASTER CLASS GUIDE. GO TO: www.kellydunlap.com/masterguide from my previous episode that had expired. I still wanted to gift this valuable book to you! Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"Different calorie sources can have vastly different effects on hunger, hormones, energy expenditure and brain regions that control your food intake. So even though calories are important, counting them or being consciously aware of them is not at all necessary to lose weight. So in other words, what I am saying is, is that you can't just look at the calorie intake as a whole. You have to look at the breakdown." This week on Master Your Mindset and Metabolism I share a live Facebook audio that I had created last year in my Master Your Mindset and Metabolism Facebook Group. Calories matter, however, what those calories are made up of are more important. In this episode I talk a lot about eating with intention and purpose. How do the food your calories are made up of affect your energy levels, your thoughts and thinking, etc. For most people, weight loss is all about a "math problem" (calories in versus calories burned) , however, in my opinion, there is way more to it than that. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap PS...please share with your friends! Join my FREE Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with me: Facebook Instagram

"Have a buffer food before you go. A buffer food could be something as simple as a protein shake. It could be a small little portion of chicken and vegetables or something, a protein bar whatever, will help buffer your hunger." This week on Master Your Mindset and Metabolism I share a live Facebook audio that I had done last year prior to the holidays. It is TOO GOOD NOT TO LISTEN! One of the BIGGEST questions I get around this time of year is: "How can I avoid gaining weight through the holidays?" Or..."How many pounds does the average person gain during the holidays?" The answer to that is: 5lbs between Thanksgiving and New Years. The trouble is most people listen to this crazy story in their mind that they "don't want to stress during the holidays and they just want to enjoy the festivities." That they will "worry about it after the first of the year." That is when they will be "ready to draw the line in the sand." This is what I call the credit card mindset. "I will pay (for my consequences) later." I personally lived that way for many years. It was a miserable roller coaster ride and I will never go back to that again. Now being a certified NLP coaching I am now able to see how the mindset and these stories we repeatedly tell ourself has so much to do with continuously repeating the same vicious cycle over and over. We look at the holidays as some sort of "pass" to over indulge. Then once it's all over, there is a MESS TO CLEAN UP! If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap PS...please share with your friends! Join my FREE Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with me: Facebook Instagram

"I want you to know that there's more that you're feeling those feelings for a reason and that if you're open to with something magical and miraculous is waiting for you on the other side of your bravery." In this episode of Master Your Mindset and Metabolism, I want to share my very talented and dear friend, Michelle Wahula, with you. She is a Transformational Speaker and Healer. We talk about the journey she took to get to where she is now, how she is helping other entrepreneurs do the same, and help them achieve their fairy tale life that they are dreaming of, but may be too afraid or brave to step into it. In addition, we talk about the importance of self-care (female energy) versus the "get shit done" (male energy), that can sometimes be over whelming and exhausting. The entrepreneurial life can be one that is hard to balance, and you may feel like your "Fairy Tale" life of "freedom" is out of reach at times, however, as we talk about in this discussion, we sometimes over think and make it harder than it should be. As an entrepreneur of many years and mom of 2 teens and a baby girl, the balancing of energies is something I have struggled with and have recently been paying close attention to (from Micelle's advice.) Since I have done that, I have a much better handle on it. I feel soooo much better. That said, break throughs and magical things have occurred! If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join my FREE Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with me: Facebook Instagram Connect with Michelle: Click here to access her free Facebook group. https://www.instagram.com/michllewahula

"To lose fat, you need to have both a caloric deficit and hormonal balance. Most people are always just thinking one sided....they think they need to just reduce calories only or they learn toward exercising more and eating less, which will work for a short time but not for long. Most people don't know what they don't know so there are many blind spots around what they really need to do in order to burn fat and keep it off." This week on Master Your Mindset and Metabolism, we will be recapping the 3-Day Mini-Series that I just completed about "How to Lose Belly and Back Fat." Our talk will talk about the science behind what needs to take place hormonally, practices you can set in place, as well as focus on mindset work that needs to take place in order to make changes permanent and sustainable. In this episode I share: The science behind the 2 types of belly fat. Why one is more stubborn than the other. Some practices that you can put in to place right away, and so many other valuable nuggets that you can put to use to help you see and feel results right away! If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap To actually watch the recap, just click here to watch. You will also be able to see the picture of Cassandra I was referring to at the beginning of the episode. Connect with Kelly: Facebook Instagram

"And another big point that I had come across and I had shared last night, too, was. You could be doing something that is completely backfiring on you and you don't have any idea because you're not considering the hormones." This episode is all about understanding that hormones release weight. Hormones and a caloric deficit. Most people only consider calories and forget the important role hormones play. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"When it comes to hitting plateaus, my suggestion to you would be is this is. Get consistent, stop starting over, and stop beating yourself up! You cannot keep doing the same, same, same. The metabolism will PUSH back! Hopefully these tips will help you push through those plateaus!" This episode if filled with awesome nuggets of information! You will learn some snack ideas, how fat is burned, what to eat pre and post workout, and so much more! If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap To join Kelly's FREE HOW TO LOSE BELLY FAT MINI SERIES go to: www.kellydunlap.com/losebellyfat Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"First of all, fat needs to be released from the fat cell. So that's number one. Number two, fat needs to be carried to another cell through the bloodstream. Also, keep in mind, poor blood flow to an area means slow fat loss from an area. Number three, fat needs to enter another cell to be burned." This is a pretty big process and nobody thinks of it like that Most people think in order to lose body fat all they need to do is just reduce their calories and what they're not considering is the hormone factor. In this episode we are going to really dig into the truth about burning the belly fat and I am certain you will get some really great insight and some "aha moments" out of this. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap To join Kelly's FREE MINI SERIES go to: www.kellydunlap.com/losebellyfat Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

I am a stress eater. I am an emotional eater. I am somebody that just loves to eat chocolate or I am someone that has always drink wine with dinner. It's always "I am....I am. I am. I am." So the words that follow the "I am" statement is basically what they're identified with. This week on Master Your Mindset and Metabolism, I share a Facebook live I had conducted during one of my challenges. One thing that most people don't realize is what/who/or what type of a person they are identified with being. The identity of the person has so much to do with their outcome wether it be positive or negative. When they do not have awareness of what they are identified with, they have no awareness of why they are not achieving their goals, because the behaviors they are aligned with are of the identity, which is in the complete opposite direction of where they want to go! If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

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"The stress over time that I put myself under for all the crazy cleanses that I've done, you know, I fucking hate cabbage soup to this day. All of the various diets that I've done, the hard, hard workouts, the stress that I was putting myself under. One of the things that changed my life was when you said in the course you need more sleep. And if your option is to wake up at 4:30 in the morning to workout or sleep more.. sleep trumps that! And I went, holy shit, I've been doing this." This week on Master Your Mindset and Metabolism, come listen in on a great conversation I had with my dear friend and biz bestie, Sandra Priestly. Sandra is an amazing friend and entrepreneur who happened to take my Metabolism Reboot Academy as well. Sandra shares her "ah-ha moments" and how she realized that during this process she was focusing on the wrong things for so long, AND how stress was such a big factor in her achieving her physical goals. "Often times people don't know what they don't know. I do need to allow myself to just be at peace more and get more rest. Focus on the parasympathetic peace mode." If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"There's tons of things you could do. But if they're not productive or they're not in line with your specific vision. Then it is a waste of your time." In this week's episode of Master Your Mindset and Metabolism, I have a fabulous conversation with my dear friend, and fellow coach, Susan Brennan. We chat about the cool way we met, the importance of networking especially being an entrepreneur, a little bit about how we both over came depression, and most importantly how to be a SUCCESSFUL BABE! "It sometimes feels defeating before we even start because it's seems so massive to us. How in the world am I going to move this huge mountain? I have this massive goal, but I don't know how and you just stay stuck." The SUCCESSFUL BABE will help you with this challenge. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram Here is the link to check out Susan's program, Successful Babe. https://www.successfulbabe.com/ref/kellydunlap Connect with Susan: Facebook Instagram

"You're going to have ups and downs. You're going to have this journey of learning. You're gonna have the frustrations. You're gonna fall down, but you need to get back up." This week on Master Your Mindset and Metabolism, we will be discussing how sharing personal moments when you may not be feeling or looking your greatest can be so freeing to your soul. In this episode, I will share how opening up and shedding light on the things that keep you in "darkness" is the most empowering move you could ever do for yourself. "Your journey is not going to be perfect. Often times people visualize a journey without setbacks, hence keeping them in the "start-over syndrome. Getting there takes several tweaks along the way, that is just part of the journey." If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Click here to join the Free Mini Series on PCOS Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"PCOS is a lifestyle issue. All right. The conventional medical world has a hard time dealing with it because there's multiple causes." This week on Master Your Mindset and Metabolism, we will be discussing some of the ins and outs of PCOS. As we all know, it has become a fairly prevalent concern for women nowadays. Our talk will not focus on its cure, rather, on helping raise awareness regarding PCOS and it's symptoms and management, and also to provide you with some aha moments to take away. Right at the onset, I will emphasize how this thing does not go away overnight. So, having the right mindset and outstanding patience is key. Since there is more than one cause of PCOS like diet, the way you exercise, your level of stress and even sleep, or lack thereof, we should really be committed for the long haul towards reaching a cure. In this episode, I will share with you in-depth information about how PCOS is more than just a mere hormonal imbalance or a direct consequence of what we are doing wrong in our diet. We will also talk about the ways that it can affect our lifestyle which demands our immediate attention and action. "The deal is this. If you are suffering with this, you need help, individualized help. As for me, prevention is always better than cure. That is the reason why I want to create this certain level of awareness to help people like you to not even get to the point where you have PCOS." If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Click here to join the Free Mini Series on PCOS Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"Change goes way deeper than just counting calories and being mindful of your food choices. It has everything to do with behavior". This week on Master Your Mindset and Metabolism, I will be talking to you about the Emotional Cycle of Change including the different phases we go through in order to get to where we desire to be. I will also underline the importance of behavior in the process of achieving positive change in our lives and some relatable scenarios as to why some of us are stuck in a behavioral loop instead of achieving a better version of ourselves. To cap things off, we will revisit the things we learned during pur childhood and appreciate the role of those memories in helping build our so-called belief system which in turn has a direct impact on our behavior at present. "Ever wonder how you can achieve such great things in your life? Well, part of the secret is to never start over. To keep moving forward to your goal instead of turning around and moving away from the pain that you have to walk through." YouTube link for Visuals If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

This episode of Master Your Mindset and Metabolism, is a little bit different than our normal episodes. This episode really came from my heart, about changing your habits and the role your beliefs play in changing those habits, and recognizing that you have the power to control these aspects of your life. It is important that my clients feel empowered in making decisions for themselves and not feeling selfish. It is important that they are loyal to themselves and honor those decisions. It is important that they feel confident in themselves that they can accomplish the tasks they set out to do. This is why, I believe, education and self improvement is so important. And my goal as a coach, is to bring this mindset and beliefs to all of my clients. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"When you focus on your own importance, that's a scary thing to do, I think. Especially as women. Or if you're like me, which I think most women are type-A, neurotic types, we're worrying about everybody else except ourselves." In this week's episode of Master Your Mindset and Metabolism, I really want to focus on changing your mindset and recognizing your own importance and putting yourself above others. This becomes imperative when you reach the point in your transformation, whatever that may be, where you've achieved a small win, start second-guessing yourself and are ready to turn back and just give up. I'm here to empower you to make decisions to take care of yourself and give you the permission you need to put yourself first. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Here is the link to the document Kelly mentions inside the episode: https://www.dropbox.com/s/lyv21qrf75cgyky/emotional%20cycle%20of%20change%20image%20pdf.pdf?dl=0 Here is the link to view Kelly's video: https://www.youtube.com/watch?v=x51ib38KXwQ&feature=youtu.be Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"One of the first organs to get damaged by stress is the Thyroid." This week on Master Your Mindset and Metabolism, we are going to talk about some of the different things that can damage your adrenal and thyroid glands. One thing you may not expect is that your gut health also directly correlates to the function of these important glands. The three most common factors that affect your thyroid function is: Stress Your gut health The adrenal glands I will break down how each of these can affect your thyroid and give you some tools you can use to test out if any of these issues may be affecting your thyroid. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

Click here to view The Emotional Cycle of Change Image "You do not start over. You just keep moving forward. You keep making positive choices. You recognize that you made the choice. It was a conscious choice that you made. So you own it." Welcome to Master Your Mindset and Metabolism, I am your host Kelly Dunalp and I am beyond excited to start this podcast and teach you all things hormones, metabolism, and mindset! Some things you can look forward to discussing with me include: Behavioral loops and why you keep doing what you're doing Routines, commitments, and habits that create the loop And the all or nothing mindset In this episode, I also share some valuable tips to get you off the "on the wagon, off the wagon" cycle and FINALLY get you to your transformational goals! If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

This week on Master Your Mindset and Metabolism, I will be talking about neurotransmitters. What are neurotransmitters? They are chemicals that are released in your brain during neural impulses that determine how your brain reacts to a stimulus. Each neurotransmitter is responsible for certain responses to different stimuli in your day to day: Dopamine - this plays a large role in your pleasure-reward system, mood and attention Acetylcholine - this plays a role in your memory and attention GABA - this is the major inhibitory neurotransmitter that keeps the others in check. This helps maintain organization, order and calmness Serotonin - this plays a role in relaxation and happiness the sense of well-being These chemicals can be affecting your rest, your mood, any cravings you may have and even your happiness. Certain deficiencies can actually cause you to crave and want certain foods, so you can see how these also play a huge role in weight loss and maintaining a certain lifestyle. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

This week on Master Your Mindset and Metabolism, I want to introduce you to something called neuro-linguistic programming (NLP). Broken down, we are talking about neurology (neuro), so your brain, language (linguistic) and programming is how it all works together. In simpler terms, it is learning and understanding the language of the mind. I utilize this in my coaching all the time, because the communication between your conscious and subconscious mind is one of the hardest things to understand, but also one of the most POWERFUL things to understand. Think of your mind like an iceberg, your conscious mind is the tip of the iceberg above the service and your subconscious mind is the huge piece no one can see, but does all the damage. "Your conscious mind is the goal setter, but your subconscious mind is the goal getter." The reason you struggle with creating happiness, and healthy relationships, and the reason you struggle with sticking to something, like a diet and exercise routine is rooted in your subconscious mind. The key is to stop focusing on what you don't want or don't have, and to focus only on what you want. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

We all have our view of how the world works, but what if I were to tell you that your view is not someone else's view? We do not view one situation in the same way another person would view the exact same situation. In this episode of Master Your Mindset and Metabolism, I want to share a bit about what I have learned going through my NLP practitioner certification. One thing that is discussed when going through this certification is using reframing or changing your perspective to change your thoughts, and I thought this was just so powerful. Many times if we can reframe our thoughts in a more positive perspective, it has the power of changing our thoughts around a certain situation and can even change how we feel about that situation. When we can do this, we are able to create a better state for ourselves, and overall have a happier life. If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram

"The secret to fat loss begins in your mind and your daily habits, because habits are what create permanent change." In today's episode of Master Your Mindset and Metabolism, we will be going over the number one secret to fat loss - your mind! We will discuss what a habit loop is, and why it is so easy for your brain to stay in this holding pattern of repeating habits. We will else dive into different triggers you may have that prompt you to suddenly crave that chocolate cake, or crave that late night bag of chips. I will teach you a trick to ask yourself if you're mindlessly looking for a snack due to a trigger or if you are present and aware of your decision. And finally, I'll help you transition to the habits of a mindful eater. Stick around for the end of the episode I will be giving you my top 10 fat loss tips for females! If you enjoyed this episode with me, screenshot the episode and tag me on your stories with your biggest takeaway - @kellyadunlap Join Kelly's free Facebook Community: Master Your Mindset & Metabolism with Kelly Dunlap Connect with Kelly: Facebook Instagram