<![CDATA[Outside the Square]]>fbb1d69c-a521-5569-ac86-e65cd6e33acaSun, 27 Oct 2024 22:00:23 +0000Captivate.fmFiona Pugh and Josephine Suttonhttps://artwork.captivate.fm/3b6fbb05-7b19-4e0d-b2b9-fe9ecfb47407/bKJ_9zx7WB_pnRbIfEAx8ao9.jpgOutside the SquareFiona Pugh and Josephine SuttonFiona Pugh and Josephine SuttonDo you find wellbeing one dimensional and lacking meaning? Are you experiencing wellbeing overwhelm, struggling with self trust or feel like you've lost control? Step outside the square with us and learn how to master your own wellbeing. We are Josephine, a dietician and somatic release therapist, and Fiona, a corporate wellness facilitator, body image and eating psychology coach, and each week we'll be talking about wellbeing from a different perspective. Learn how to get out of your head and into your body, how vulnerability and courage can change your life, ways to connect to your inner child, what to do when you're feeling depleted, grounding practices with and without food, and ways to shift your self-talk to help you to let go of control, embrace trust, master your wellbeing and allow your highest self to emerge.https://outside-the-square.captivate.fmtrueepisodicnopodcastSupport the show!From Resistance to Acceptance: Embracing MindfulnessFrom Resistance to Acceptance: Embracing MindfulnessIn this season finale of Outside the Square, I'm delving into the transformative practice of mindfulness. Cultivating mindfulness is an important tool to help recognise and address the struggles we face in our lives. By fostering awareness of our feelings and experiences, we can significantly reduce our suffering.

I talk about my journey with mindfulness and explaining that it's not about achieving a perfect meditative state but about being open to whatever arises, including the distractions of a wandering mind.

I invite you to engage with mindfulness with short exercises to do during the episode and that you can integrate into your daily life too. Explore the power of awareness in your own life, and pave the way for healing and growth.

Stay tuned for exciting surprises in the coming weeks, and don't forget to rate and review the podcast!

Links

You can support me and the podcast by sending a tip here.

If you would like personal coaching with me, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this season finale of Outside the Square, I'm delving into the transformative practice of mindfulness. Cultivating mindfulness is an important tool to help recognise and address the struggles we face in our lives. By fostering awareness of our feelings and experiences, we can significantly reduce our suffering.

I talk about my journey with mindfulness and explaining that it's not about achieving a perfect meditative state but about being open to whatever arises, including the distractions of a wandering mind.

I invite you to engage with mindfulness with short exercises to do during the episode and that you can integrate into your daily life too. Explore the power of awareness in your own life, and pave the way for healing and growth.

Stay tuned for exciting surprises in the coming weeks, and don't forget to rate and review the podcast!

Links

You can support me and the podcast by sending a tip here.

If you would like personal coaching with me, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>a18fef60-7acb-43ee-8d37-0689355444f3Mon, 28 Oct 2024 09:00:00 +110031:05truefull38383Fiona Pugh and Josephine SuttonFrom Scarcity to Abundance Part 2: Embracing Mindful Spending and Quality LivingFrom Scarcity to Abundance Part 2: Embracing Mindful Spending and Quality LivingIn the second and final part of the amazing conversation I had with Louise, we are exploring the transformative journey from a scarcity mindset to one of abundance.

We talk about understanding your personal values and how this can guide your financial decisions, ensuring that spending aligns with what truly matters in your own life. We also discuss the importance of intentionality in you money mindset and purchasing behaviours.

We talk about how to foster a positive relationship with you money, from understanding and combatting 'lifestyle creep' to dressing your best on 'money date night'. We leave you with practical ways you can embrace abundance in your everyday life, and build a positive impact with money in your life.

Links

You can follow Louise's content on Instagram @louisehansen.nz or check out her website louisehansen.nz.

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>In the second and final part of the amazing conversation I had with Louise, we are exploring the transformative journey from a scarcity mindset to one of abundance.

We talk about understanding your personal values and how this can guide your financial decisions, ensuring that spending aligns with what truly matters in your own life. We also discuss the importance of intentionality in you money mindset and purchasing behaviours.

We talk about how to foster a positive relationship with you money, from understanding and combatting 'lifestyle creep' to dressing your best on 'money date night'. We leave you with practical ways you can embrace abundance in your everyday life, and build a positive impact with money in your life.

Links

You can follow Louise's content on Instagram @louisehansen.nz or check out her website louisehansen.nz.

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>0e6f2230-69f9-4fce-bd86-2628490fea72Mon, 21 Oct 2024 09:00:00 +110037:44truefull37373Fiona Pugh and Josephine SuttonFrom Scarcity to Abundance Part 1: Transforming Your Relationship with MoneyFrom Scarcity to Abundance Part 1: Transforming Your Relationship with MoneyThis week I'm speaking with Louise Hansen, a life empowerment coach based in rural New Zealand, about the often complex relationship we have with money.

Louise shares her journey of transforming her perception of money, highlighting how societal and familial beliefs shape our views on abundance and scarcity.

The conversation delves into the importance of intention when it comes to spending, emphasising that our financial decisions often reflect deeper emotional needs. Our relationship with money is not just about numbers but is intricately linked to our emotional wellbeing and life choices.

We offer practical tips for reframing financial conversations, encouraging you to cultivate joy and generosity in your spending habits. Reflect on their own feelings towards money and consider how these feelings can influence their everyday choices and experiences.

Links

You can follow Louise's content on Instagram @louisehansen.nz or check out her website louisehansen.nz.

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>This week I'm speaking with Louise Hansen, a life empowerment coach based in rural New Zealand, about the often complex relationship we have with money.

Louise shares her journey of transforming her perception of money, highlighting how societal and familial beliefs shape our views on abundance and scarcity.

The conversation delves into the importance of intention when it comes to spending, emphasising that our financial decisions often reflect deeper emotional needs. Our relationship with money is not just about numbers but is intricately linked to our emotional wellbeing and life choices.

We offer practical tips for reframing financial conversations, encouraging you to cultivate joy and generosity in your spending habits. Reflect on their own feelings towards money and consider how these feelings can influence their everyday choices and experiences.

Links

You can follow Louise's content on Instagram @louisehansen.nz or check out her website louisehansen.nz.

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>a2d28856-8790-4d5b-bed7-fbced4243925Mon, 14 Oct 2024 09:00:00 +110034:02truefull36363Fiona Pugh and Josephine SuttonFrom Hesitation to Empowerment: Building Trust in Your Healthcare ExperienceFrom Hesitation to Empowerment: Building Trust in Your Healthcare ExperienceI'm honoured to introduce you to Dr Tonya Cruikshank, a Holistic Doctor and Coach, and in this week's episode, we are diving deep into the importance of empowering conversations in healthcare.

We discuss how bravery and vulnerability can transform your interactions with medical professionals. It’s all about feeling confident to communicate your symptoms and experiences. After all, your story is a crucial part of the diagnosis process.

We talk about how emotions and psychology affects physical health and the way the nervous system can impact acute medical requirements versus longer term sustainable health.

We also touch on the value of building a supportive health team. Whether you’re seeing a GP, a nutritionist, or a coach, having a variety of perspectives can provide a more holistic approach to your wellbeing. The old model of relying on a single provider for all answers is fading, and it’s time to take charge of your health journey.

Join us for insights on fostering curiosity, self-advocacy, and ultimately creating a healthier you.

Links

You can follow Tonya's content on Instagram @dr.tonyacruikshank or check out her website drtonyacruikshank.com or linktree bio for her latest offerings

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>I'm honoured to introduce you to Dr Tonya Cruikshank, a Holistic Doctor and Coach, and in this week's episode, we are diving deep into the importance of empowering conversations in healthcare.

We discuss how bravery and vulnerability can transform your interactions with medical professionals. It’s all about feeling confident to communicate your symptoms and experiences. After all, your story is a crucial part of the diagnosis process.

We talk about how emotions and psychology affects physical health and the way the nervous system can impact acute medical requirements versus longer term sustainable health.

We also touch on the value of building a supportive health team. Whether you’re seeing a GP, a nutritionist, or a coach, having a variety of perspectives can provide a more holistic approach to your wellbeing. The old model of relying on a single provider for all answers is fading, and it’s time to take charge of your health journey.

Join us for insights on fostering curiosity, self-advocacy, and ultimately creating a healthier you.

Links

You can follow Tonya's content on Instagram @dr.tonyacruikshank or check out her website drtonyacruikshank.com or linktree bio for her latest offerings

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>cd032328-05a2-41e5-a937-e0f45bb7a6ccMon, 30 Sep 2024 09:00:00 +110050:36truefull35353Fiona Pugh and Josephine SuttonFrom Surface-Level Sex to Deep Intimacy Part 2: Reclaiming Your Body and Your JoyFrom Surface-Level Sex to Deep Intimacy Part 2: Reclaiming Your Body and Your JoyIn the second of this two-part conversation, I'm diving deeper into the transformative conversation with Brandi Bissell, a sexual health coach, exploring how our relationship with sexuality shapes our overall wellbeing.

Building on last week's discussion, we focus on the importance of pleasure—not only in the sexual context but in all aspects of life. Brandi emphasises the need to unlearn harmful beliefs and practices about our bodies and desires, advocating for a journey of self-exploration and self-love that leads to empowerment.

We share practical embodiment practices to reconnect with your body and encourages you to embrace your unique experiences and emotions because pleasure is not just for others but is an intrinsic part of self-care.

The conversation also addresses the societal taboos surrounding sex and pleasure, encouraging open dialogue and education. We reflect on the generational myths surrounding sexuality and the need to cultivate a personal narrative that prioritises joy and self-acceptance.

Links

You can follow Brandi's content on Instagram @bold_and_brandi

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

Suggested Reading

  • Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski
  • Pussy: A Reclamation by Regena Thomashauer
  • Will I Ever Have Sex Again: A disarmingly honest and funny exploration of sex (and those who aren’t having it) by Sofie Hagen

]]>In the second of this two-part conversation, I'm diving deeper into the transformative conversation with Brandi Bissell, a sexual health coach, exploring how our relationship with sexuality shapes our overall wellbeing.

Building on last week's discussion, we focus on the importance of pleasure—not only in the sexual context but in all aspects of life. Brandi emphasises the need to unlearn harmful beliefs and practices about our bodies and desires, advocating for a journey of self-exploration and self-love that leads to empowerment.

We share practical embodiment practices to reconnect with your body and encourages you to embrace your unique experiences and emotions because pleasure is not just for others but is an intrinsic part of self-care.

The conversation also addresses the societal taboos surrounding sex and pleasure, encouraging open dialogue and education. We reflect on the generational myths surrounding sexuality and the need to cultivate a personal narrative that prioritises joy and self-acceptance.

Links

You can follow Brandi's content on Instagram @bold_and_brandi

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

Suggested Reading

  • Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski
  • Pussy: A Reclamation by Regena Thomashauer
  • Will I Ever Have Sex Again: A disarmingly honest and funny exploration of sex (and those who aren’t having it) by Sofie Hagen

]]>d99c1c29-ffd9-45dd-b35d-78be7d57be38Mon, 23 Sep 2024 09:00:00 +110029:07truefull34343Fiona Pugh and Josephine SuttonFrom Surface-Level Sex to Deep Intimacy Part 1: Embracing True Embodiment and Self PleasureFrom Surface-Level Sex to Deep Intimacy Part 1: Embracing True Embodiment and Self PleasureIn the first of this two-part conversation, I chat with Brandi Bissell, a sexual health coach, where we explore insights into the realms of pleasure, embodiment, and intimacy.

Brandi shares her journey from general coaching to specialising in sexual health and relationship coaching. She discusses how somatic healing and emotional work transformed her approach to intimacy, emphasising that deep, personal changes in one's relationship with sexuality can profoundly impact both personal and professional realms.

Brandi highlights the connection between self-perception and sexual satisfaction, stressing the importance of self-awareness and rejecting societal pressures to achieve genuine intimacy.

We talk about true pleasure arising from a state of relaxation and emotional safety and discuss how self-pleasure practices can serve as a powerful tool for self-discovery and healing, especially for those with past traumas or negative connotations about sex, enhancing our capacity for pleasure and connection.

We talk about the concept of pleasure beyond the sexual realm and the importance of recognising and embracing everyday pleasures, such as sensory experiences and moments of joy, to enrich overall wellbeing. This can lead to a more fulfilling and connected sexual experience.

Links

You can follow Brandi's content on Instagram @bold_and_brandi

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

Suggested Reading

  • Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski
  • Pussy: A Reclamation by Regena Thomashauer
  • Will I Ever Have Sex Again: A disarmingly honest and funny exploration of sex (and those who aren’t having it) by Sofie Hagen

]]>In the first of this two-part conversation, I chat with Brandi Bissell, a sexual health coach, where we explore insights into the realms of pleasure, embodiment, and intimacy.

Brandi shares her journey from general coaching to specialising in sexual health and relationship coaching. She discusses how somatic healing and emotional work transformed her approach to intimacy, emphasising that deep, personal changes in one's relationship with sexuality can profoundly impact both personal and professional realms.

Brandi highlights the connection between self-perception and sexual satisfaction, stressing the importance of self-awareness and rejecting societal pressures to achieve genuine intimacy.

We talk about true pleasure arising from a state of relaxation and emotional safety and discuss how self-pleasure practices can serve as a powerful tool for self-discovery and healing, especially for those with past traumas or negative connotations about sex, enhancing our capacity for pleasure and connection.

We talk about the concept of pleasure beyond the sexual realm and the importance of recognising and embracing everyday pleasures, such as sensory experiences and moments of joy, to enrich overall wellbeing. This can lead to a more fulfilling and connected sexual experience.

Links

You can follow Brandi's content on Instagram @bold_and_brandi

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

Suggested Reading

  • Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski
  • Pussy: A Reclamation by Regena Thomashauer
  • Will I Ever Have Sex Again: A disarmingly honest and funny exploration of sex (and those who aren’t having it) by Sofie Hagen

]]>d73d0af7-2856-465c-9abc-a4bb05b5ac4dMon, 16 Sep 2024 09:00:00 +110032:13truefull33333Fiona Pugh and Josephine SuttonFrom Fear to Freedom: Finding Joy and Growth Through MovementFrom Fear to Freedom: Finding Joy and Growth Through MovementIn this episode of the Outside the Square Podcast, host Fiona sits down with Lara, a former aerial and yoga instructor, to explore the transformative power of movement. Lara shares her journey from a timid beginner to a confident teacher, highlighting how her experiences with aerial yoga helped her overcome fears and embrace discomfort as a catalyst for personal growth. Their conversation delves into the importance of reframing how we view movement, focusing not just on achieving fitness goals but on the joy and self-discovery that can come from it.

Lara also discusses how movement can serve as a metaphor for life, encouraging listeners to step out of their comfort zones and approach challenges with curiosity and playfulness. From using unconventional household items for exercise to finding joy in simple activities, Lara and Fiona emphasize that the essence of movement is about connecting with oneself and enjoying the process, rather than just reaching a specific outcome. Tune in to be inspired by Lara's insights and discover how you can bring more playful, mindful movement into your own life.

Links

You can follow Lara's content on Instagram @curiously.confident, or visit her website here: curiouslyconfident.co

You can access Lara's subscription videos via The Confidence Toolkit through her website here: curiouslyconfident.co/tct/

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this episode of the Outside the Square Podcast, host Fiona sits down with Lara, a former aerial and yoga instructor, to explore the transformative power of movement. Lara shares her journey from a timid beginner to a confident teacher, highlighting how her experiences with aerial yoga helped her overcome fears and embrace discomfort as a catalyst for personal growth. Their conversation delves into the importance of reframing how we view movement, focusing not just on achieving fitness goals but on the joy and self-discovery that can come from it.

Lara also discusses how movement can serve as a metaphor for life, encouraging listeners to step out of their comfort zones and approach challenges with curiosity and playfulness. From using unconventional household items for exercise to finding joy in simple activities, Lara and Fiona emphasize that the essence of movement is about connecting with oneself and enjoying the process, rather than just reaching a specific outcome. Tune in to be inspired by Lara's insights and discover how you can bring more playful, mindful movement into your own life.

Links

You can follow Lara's content on Instagram @curiously.confident, or visit her website here: curiouslyconfident.co

You can access Lara's subscription videos via The Confidence Toolkit through her website here: curiouslyconfident.co/tct/

You can support me and the podcast by sending a tip here.

If you would like personal coaching with Fiona, reach out via email: fiona@mindbodyandeating.com, or send a DM via Instagram @OutsideTheSquarePodcast or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>c076d20c-87e9-4f23-ad6a-98429825fa61Mon, 09 Sep 2024 09:00:00 +110031:22truefull32323Fiona Pugh and Josephine SuttonFrom Personal Transitions to Podcast Evolution: What’s Next for Outside the SquareFrom Personal Transitions to Podcast Evolution: What’s Next for Outside the SquareIn this special mini episode of Outside the Square, hosts Fiona and Josephine catch up with listeners about exciting changes ahead. After a brief hiatus, they share news about their evolving personal lives and the podcast's future. Josephine reveals her decision to step back from the podcast due to her upcoming baby, which has prompted a deep reflection and shift in her priorities.

Fiona will continue with the podcast, bringing fresh perspectives and new voices to explore topics like body image, pleasure, and holistic health in Season Three. They also express their gratitude for the support and feedback from listeners, and discuss the emotional journey of navigating change and authenticity. We hope you enjoy this heartfelt update and a glimpse into what's next for Outside the Square.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast, @AuthenticallyJosephine or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this special mini episode of Outside the Square, hosts Fiona and Josephine catch up with listeners about exciting changes ahead. After a brief hiatus, they share news about their evolving personal lives and the podcast's future. Josephine reveals her decision to step back from the podcast due to her upcoming baby, which has prompted a deep reflection and shift in her priorities.

Fiona will continue with the podcast, bringing fresh perspectives and new voices to explore topics like body image, pleasure, and holistic health in Season Three. They also express their gratitude for the support and feedback from listeners, and discuss the emotional journey of navigating change and authenticity. We hope you enjoy this heartfelt update and a glimpse into what's next for Outside the Square.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast, @AuthenticallyJosephine or @MindBodyAndEating

Intro and outro music is by AudioCoffee from Pixabay.

]]>bcc93982-be7d-4b2c-b36f-f0afcc91ffd9Mon, 02 Sep 2024 09:00:00 +110018:41truefull31313Fiona Pugh and Josephine SuttonWelcome to Season 3 of Outside the SquareWelcome to Season 3 of Outside the SquareWe've had a break, but we're back for another exciting season!

Starting on 2 September 2024 we're bringing you topics that you requested, from strengthening your voice in your health journey, finding joy in movement, learning about the nervous system, to putting yourself first in your decision making and discovering your sensuality.

You'll be hearing from some new voices this season too, with special guest coaches, practitioners and healers sharing their wisdom with us all. Season three of Outside the Square is going to be brilliant.

Make sure you’re subscribed on your favourite podcast platform to be the first to hear from us each week.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>We've had a break, but we're back for another exciting season!

Starting on 2 September 2024 we're bringing you topics that you requested, from strengthening your voice in your health journey, finding joy in movement, learning about the nervous system, to putting yourself first in your decision making and discovering your sensuality.

You'll be hearing from some new voices this season too, with special guest coaches, practitioners and healers sharing their wisdom with us all. Season three of Outside the Square is going to be brilliant.

Make sure you’re subscribed on your favourite podcast platform to be the first to hear from us each week.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>76c73b6e-2241-40a0-8925-5602e9401ee0Mon, 26 Aug 2024 09:00:00 +110001:15truetrailer333Fiona Pugh and Josephine SuttonFeeling confident and safe to be youFeeling confident and safe to be youIn this weeks episode Fiona and Josephine share on how to curate feelings of safety within yourself as a way of buiding confidence.

We talk about fear around food and around body and how to build the muscle of self-trust and self-confidence to moving away from dieting.

We speak about the power of sharing your experience of food and your body in an intimate group setting to release the shameful pain and realise you are not alone.

We share the next steps to commiting to feeling safe in our own body and attaining the confidence you deserve through diving deeper in our group container.


12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this weeks episode Fiona and Josephine share on how to curate feelings of safety within yourself as a way of buiding confidence.

We talk about fear around food and around body and how to build the muscle of self-trust and self-confidence to moving away from dieting.

We speak about the power of sharing your experience of food and your body in an intimate group setting to release the shameful pain and realise you are not alone.

We share the next steps to commiting to feeling safe in our own body and attaining the confidence you deserve through diving deeper in our group container.


12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>f8f1dcb2-6075-4574-93bb-19e419c5a1caThu, 28 Mar 2024 09:00:00 +110031:13truefull29292Fiona Pugh and Josephine SuttonIt's ok to be selfishIt's ok to be selfishHow do you feel about being intentionally selfish?

This week we're talking about the importance and benefits of being selfish more in our lives. We chat about the underlying feelings of unworthiness that come up for many when we prioitise others' needs over our own.

We emphasize the long-term benefits of self-care and sitting with discomfort to gain clarity and worthiness. When we build a "worthiness muscle" through small daily acts of self-care, it can help us to feel grounded and confident serving others from a place of fulfillment.

We talk about practicing acts of selfishness for ourselves and also practicing holding the icky emotions and the rational understanding of the importance of selfishness simultaneously.

This week, we encourage you to go out and do something selfish, just for you and let us know over on our Instagram page @outsidethesquarepodcast how you go.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>How do you feel about being intentionally selfish?

This week we're talking about the importance and benefits of being selfish more in our lives. We chat about the underlying feelings of unworthiness that come up for many when we prioitise others' needs over our own.

We emphasize the long-term benefits of self-care and sitting with discomfort to gain clarity and worthiness. When we build a "worthiness muscle" through small daily acts of self-care, it can help us to feel grounded and confident serving others from a place of fulfillment.

We talk about practicing acts of selfishness for ourselves and also practicing holding the icky emotions and the rational understanding of the importance of selfishness simultaneously.

This week, we encourage you to go out and do something selfish, just for you and let us know over on our Instagram page @outsidethesquarepodcast how you go.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>83453c92-e4f0-434a-82d8-e6f655c5f798Thu, 21 Mar 2024 09:00:00 +110028:51truefull28282Fiona Pugh and Josephine SuttonHow to honour yourself through transition and changeHow to honour yourself through transition and changeThis week, we're talking about transition and change. We discuss how transition happens across our lives as we develop and grow, Ut that it can often bring challenges.

Josephine talks about the identity death that occurs as we change and how we can hold space for the grief that we feel for this. We talk about how we can view transition and change with a different mindset.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>This week, we're talking about transition and change. We discuss how transition happens across our lives as we develop and grow, Ut that it can often bring challenges.

Josephine talks about the identity death that occurs as we change and how we can hold space for the grief that we feel for this. We talk about how we can view transition and change with a different mindset.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>4cc3ed63-bcc6-4c69-a89c-e1d5e55c8985Thu, 14 Mar 2024 09:00:00 +110025:00truefull27272Fiona Pugh and Josephine SuttonHow to create space within the 'busy-ness' of lifeHow to create space within the 'busy-ness' of lifeSometimes we see busy-ness as a badge of honour, that if we are seen to be busy in some ways that can be seen as success. Where did that come from? Why do we perceive busy-ness as success?

In this episode, we sow the seed that stepping out of the busy-ness into pleasure and presence is part of living more.

We explore how and when to bring that pleasure in, to allow us to create some spaciousness.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>Sometimes we see busy-ness as a badge of honour, that if we are seen to be busy in some ways that can be seen as success. Where did that come from? Why do we perceive busy-ness as success?

In this episode, we sow the seed that stepping out of the busy-ness into pleasure and presence is part of living more.

We explore how and when to bring that pleasure in, to allow us to create some spaciousness.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>a657b16e-3d02-421e-8c58-b4977c3da641Thu, 07 Mar 2024 09:00:00 +110027:48truefull26262Fiona Pugh and Josephine SuttonWhat is authentic success? Dissolving societal norms to find your own path.What is authentic success? Dissolving societal norms to find your own path.In this episode we discuss how society conditions ideas of success and the importance of defining it authentically for oneself based on feelings in your own body rather than external factors.

Josephine shares how she redefined success from overworking to find balance, noting small -daily successes like stopping work before she was tired.

We reveal how to find what success feels like in your body to allow you to feel successful and honour your energy and pleasure while doing it.

Fiona relates her experience feeling like a failure for not marrying or having kids according to societal expectations. We share a journal practice, recording the times you follow your authentic yes or no to feel success in your body, and recommend you start in small moments to build confidence in living an authentic life.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

To discover your own unique Human Design profile you can get your chart here.

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this episode we discuss how society conditions ideas of success and the importance of defining it authentically for oneself based on feelings in your own body rather than external factors.

Josephine shares how she redefined success from overworking to find balance, noting small -daily successes like stopping work before she was tired.

We reveal how to find what success feels like in your body to allow you to feel successful and honour your energy and pleasure while doing it.

Fiona relates her experience feeling like a failure for not marrying or having kids according to societal expectations. We share a journal practice, recording the times you follow your authentic yes or no to feel success in your body, and recommend you start in small moments to build confidence in living an authentic life.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

To discover your own unique Human Design profile you can get your chart here.

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>9bf0cb2b-6459-4cbf-a30f-a46784369dfdThu, 29 Feb 2024 09:00:00 +110033:00truefull25252Fiona Pugh and Josephine SuttonFinding your giftsFinding your giftsIn this week's episode we are diving deep into how finding and acknowledging your unique gifts is an important part of building your self-worth.

We discuss how focusing on internal validation is important to avoid feeling underappreciated when external validation is lacking. We discover how finding purpose and pleasure from gifts instead of seeking approval allows us to serve through a place of joy rather than obligation.

We talk about how others can be a mirror for us to discover our gifts, and by asking close friends to name our meaningful contributions, we invite vulnerability and authenticity to both them and to ourselves, helping us to see ourselves through supportive others' eyes.

We encourage you to embrace imperfect practice to improve and foster your gifts and skills, and we provide you with a few simple practices to do to start discovering your gifts.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this week's episode we are diving deep into how finding and acknowledging your unique gifts is an important part of building your self-worth.

We discuss how focusing on internal validation is important to avoid feeling underappreciated when external validation is lacking. We discover how finding purpose and pleasure from gifts instead of seeking approval allows us to serve through a place of joy rather than obligation.

We talk about how others can be a mirror for us to discover our gifts, and by asking close friends to name our meaningful contributions, we invite vulnerability and authenticity to both them and to ourselves, helping us to see ourselves through supportive others' eyes.

We encourage you to embrace imperfect practice to improve and foster your gifts and skills, and we provide you with a few simple practices to do to start discovering your gifts.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>f6869187-8f6a-4537-a93f-86c983776ed0Thu, 22 Feb 2024 09:00:00 +110032:32truefull24242Fiona Pugh and Josephine SuttonBringing compassion to the self-talk about your bodyBringing compassion to the self-talk about your bodyIn this episode, we discuss shifting negative self-talk to acceptance by focusing on gratitude for what the body allows rather than appearance.

We share our experiences comparing ourselves to others and the difficult feelings that arise in those moments.

We talk through some ways that you can shift your understanding of the ways bodies differ and focusing on feelings over looks. When we celebrate our abilities and challenge our self talk in the difficult moments, it keeps us open to possibilities rather than shutting ourselves down.

Slow practices like mirror work can help release judgment and foster self-love, though we understand they can be uncomfortable to do. We talk a little about the ways you can begin a mirror work practice, moving at your own pace and not seeking perfection.

We also shared more details about our new program, 12 weeks to CONFIDENCE which will address the three key areas of body image, food, and emotions. Through the program, you will be able to experience and practice techniques like mirror work with guidance from us live. We'll be sharing more about the program in upcoming episodes, so stay tuned.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this episode, we discuss shifting negative self-talk to acceptance by focusing on gratitude for what the body allows rather than appearance.

We share our experiences comparing ourselves to others and the difficult feelings that arise in those moments.

We talk through some ways that you can shift your understanding of the ways bodies differ and focusing on feelings over looks. When we celebrate our abilities and challenge our self talk in the difficult moments, it keeps us open to possibilities rather than shutting ourselves down.

Slow practices like mirror work can help release judgment and foster self-love, though we understand they can be uncomfortable to do. We talk a little about the ways you can begin a mirror work practice, moving at your own pace and not seeking perfection.

We also shared more details about our new program, 12 weeks to CONFIDENCE which will address the three key areas of body image, food, and emotions. Through the program, you will be able to experience and practice techniques like mirror work with guidance from us live. We'll be sharing more about the program in upcoming episodes, so stay tuned.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>bced41ea-3526-4bbb-a399-721177903e61Thu, 15 Feb 2024 09:00:00 +110031:01truefull23232Fiona Pugh and Josephine SuttonDoes it have to be all or nothing? How to moderate food, Netflix and shopping sprees.Does it have to be all or nothing? How to moderate food, Netflix and shopping sprees.Are you an all-or-nothing person?

If you have ever binged on food, Netflix or shopping this episode might be for you. Maybe you have experienced grief and been scared to open the floodgates of tears so tried not to cry.

In this episode we discuss the difficulties of all-or-nothing thinking patterns, and how they manifest in striving towards unattainable goals while failing to be grateful or present in our current successes.

We share how to start to start to pace ourselves with food, Netflix, shopping and rewire your brain to enjoy them more in small quantities.

We discuss how uncomfortable it is to stop all-or-nothing thinking and how good it feels on the other side. You can feel light and free, there is nothing better than the feeling of trusting yourself to take small achievable steps.

We share the importance of granting full, authentic permission to have the things you go all in on, in order to shift the desire and make clear choices free from restriction.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

Purchase the masterclass Eat Drink and Be Merry at the special discounted price of $22USD until 10 February 2024 before the price goes up.

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>Are you an all-or-nothing person?

If you have ever binged on food, Netflix or shopping this episode might be for you. Maybe you have experienced grief and been scared to open the floodgates of tears so tried not to cry.

In this episode we discuss the difficulties of all-or-nothing thinking patterns, and how they manifest in striving towards unattainable goals while failing to be grateful or present in our current successes.

We share how to start to start to pace ourselves with food, Netflix, shopping and rewire your brain to enjoy them more in small quantities.

We discuss how uncomfortable it is to stop all-or-nothing thinking and how good it feels on the other side. You can feel light and free, there is nothing better than the feeling of trusting yourself to take small achievable steps.

We share the importance of granting full, authentic permission to have the things you go all in on, in order to shift the desire and make clear choices free from restriction.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

Purchase the masterclass Eat Drink and Be Merry at the special discounted price of $22USD until 10 February 2024 before the price goes up.

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>ace6bfc8-2d3d-4bb7-a47e-57498cf6dcd3Thu, 08 Feb 2024 09:00:00 +110030:51truefull22222Fiona Pugh and Josephine SuttonYour Purpose is Closer Than You ThinkYour Purpose is Closer Than You ThinkAre you feeling stuck or like you need more purpose?

This episode guides you to explore your purpose in 2024.

We discuss how purpose feels overwhelming because it is something that evolves over a life time and is a theme that looks different in every area of your life. However, you are likely living it more than you realise and just need .

Josephine and Fiona share what they know about their own purpose and how they have made it more meaningful and tangible, sometimes finding what is not our purpose and grieving old identities before the new outlet for your purpose emerges.

Starting to find your purpose is about bringing the word purpose into small daily tasks and contexts, asking those around us what the see us doing that lights us up the most. Also considering habits you might have that keep you small rather than stepping into your purpose with courage.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>Are you feeling stuck or like you need more purpose?

This episode guides you to explore your purpose in 2024.

We discuss how purpose feels overwhelming because it is something that evolves over a life time and is a theme that looks different in every area of your life. However, you are likely living it more than you realise and just need .

Josephine and Fiona share what they know about their own purpose and how they have made it more meaningful and tangible, sometimes finding what is not our purpose and grieving old identities before the new outlet for your purpose emerges.

Starting to find your purpose is about bringing the word purpose into small daily tasks and contexts, asking those around us what the see us doing that lights us up the most. Also considering habits you might have that keep you small rather than stepping into your purpose with courage.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here for more information and to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>97efdb2c-25a5-46e0-acc6-38898d0e144aThu, 01 Feb 2024 09:00:00 +110028:31truefull21212Fiona Pugh and Josephine SuttonWelcome to Season 2 of Outside the SquareWelcome to Season 2 of Outside the SquareWe're back for another exciting season!

Starting on 1 February 2024 we'll bring you more step-by-step processes and reflective practices each week, to help you find, challenge and release your emotional blocks so you can find ease and flow with food and your body.

From shifting away from an all or nothing mindset to creating space, defining your authentic success and honouring yourself through transition and change, season two of Outside the Square is set to inspire.

Make sure you’re subscribed on your favourite podcast platform to be the first to hear from us each week.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>We're back for another exciting season!

Starting on 1 February 2024 we'll bring you more step-by-step processes and reflective practices each week, to help you find, challenge and release your emotional blocks so you can find ease and flow with food and your body.

From shifting away from an all or nothing mindset to creating space, defining your authentic success and honouring yourself through transition and change, season two of Outside the Square is set to inspire.

Make sure you’re subscribed on your favourite podcast platform to be the first to hear from us each week.

12 weeks to Confidence:

Our group program is open! If you are ready to build your CONFIDENCE and feel energised, glowing and worthy of all life has to offer, now is the time to save your spot.

Starting on 29 April 2024 with live coaching calls and a Facebook group for additional support, we’ll be there to guide you throughout.

An earlybird offer is available to join the program for $599 USD until 31 March 2024, following which the price will increase to $999 USD.

Click here to join now.

You will learn

- The emotional root cause blocking your own easeful confidence

- Practices to cultivate confidence and trust in your body

- Techniques to shift you into pleasure and peace with food

We can't wait to see you there.

Links:

You can support us and our podcast by sending us a tip here.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>470d3902-7417-4a61-ba27-a55350f697cbMon, 29 Jan 2024 09:00:00 +110001:00truetrailer222Fiona Pugh and Josephine SuttonBonus Episode: One powerful conversation can change your lifeBonus Episode: One powerful conversation can change your lifeSurprise! We couldn't say goodbye without one last conversation, and this one is all about the value in powerful conversations.

We chat about how inviting powerful conversations to help us see what might be in a blind spot can change your life. We talk about ways to invite others into powerful conversations, and how ongoing powerful conversations with a coach can help you move deeper and deeper and extend your window of tolerance.

We invite you to engage in powerful conversations with us, either in a single free discovery call or an ongoing coaching relationship if you feel that you're ready to dive deep into your true power and change your life.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Visit Mind Body and Eating to get your Core Values card deck. As a special thank you to our listeners, use OTS15 at the checkout to get 15% off until 31 August 2023.

You can support us and our podcast by sending us a tip here.

Thank you all for listening!

Intro and outro music is by AudioCoffee from Pixabay.

]]>Surprise! We couldn't say goodbye without one last conversation, and this one is all about the value in powerful conversations.

We chat about how inviting powerful conversations to help us see what might be in a blind spot can change your life. We talk about ways to invite others into powerful conversations, and how ongoing powerful conversations with a coach can help you move deeper and deeper and extend your window of tolerance.

We invite you to engage in powerful conversations with us, either in a single free discovery call or an ongoing coaching relationship if you feel that you're ready to dive deep into your true power and change your life.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Visit Mind Body and Eating to get your Core Values card deck. As a special thank you to our listeners, use OTS15 at the checkout to get 15% off until 31 August 2023.

You can support us and our podcast by sending us a tip here.

Thank you all for listening!

Intro and outro music is by AudioCoffee from Pixabay.

]]>b73793e3-d59d-4c17-ad6e-20af252fdc49Sat, 26 Aug 2023 09:00:00 +110025:10truebonus19191Fiona Pugh and Josephine SuttonThe courage in expressing vulnerabilityThe courage in expressing vulnerabilityIn this episode, our last for season one, we discuss vulnerability and courage. We talk about the importance of developing vulnerability and trust within yourself and how this will enable you to develop more vulnerability within all your relationships.

We share stories about our own experiences with developing vulnerability and dropping the masks that we wear to be able to show up authentically with others. We share the Feelings Wheel as a tool to help you find a language to be able to share your emotions with others in a way that requires no external validation, but to make real the experience you're having.

We challenge you to take off your mask and share your emotions with others, being courageous and vulnerable, creating awareness of your own authenticity in your relationship with yourself and with others.

Thank you all for tuning in to season one. We're so grateful for you all.

Links:

Visit Mind Body and Eating to get your Core Values card deck. As a special thank you to our listeners, use OTS15 at the checkout to get 15% off until 31 August 2023.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this episode, our last for season one, we discuss vulnerability and courage. We talk about the importance of developing vulnerability and trust within yourself and how this will enable you to develop more vulnerability within all your relationships.

We share stories about our own experiences with developing vulnerability and dropping the masks that we wear to be able to show up authentically with others. We share the Feelings Wheel as a tool to help you find a language to be able to share your emotions with others in a way that requires no external validation, but to make real the experience you're having.

We challenge you to take off your mask and share your emotions with others, being courageous and vulnerable, creating awareness of your own authenticity in your relationship with yourself and with others.

Thank you all for tuning in to season one. We're so grateful for you all.

Links:

Visit Mind Body and Eating to get your Core Values card deck. As a special thank you to our listeners, use OTS15 at the checkout to get 15% off until 31 August 2023.

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>5d0460db-a82e-4253-96d5-688d36bf04eaSat, 19 Aug 2023 09:00:00 +110031:03truefull18181Fiona Pugh and Josephine SuttonRemoving the word "should" from your self talk will change your lifeRemoving the word "should" from your self talk will change your lifeIn this episode we discuss the idea of removing the word "should" from your vocabulary and how it could potentially change your life.

We discuss the negative impact of setting unrealistic expectations and using the word "should" in your personal development journey. We emphasise the importance of listening to one's internal power and finding what truly works for you, rather than blindly following external expectations.

We discuss how to challenge why you are doing something when you use the word "should" and the importance of identifying and aligning with personal values to make conscious choices and how you can do this through values exercises.

So, lets start celebrating taking small achievable steps and making realistic and empowered choices that are in line with our values, it may feel like the steps are small but overtime it is effective and starts a snowball effect.

Links:

Visit Mind Body and Eating to get your Core Values card deck. As a special thank you to our listeners, use OTS15 at the checkout to get 15% off until 31 August 2023.

If you would like a personal values coaching session with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this episode we discuss the idea of removing the word "should" from your vocabulary and how it could potentially change your life.

We discuss the negative impact of setting unrealistic expectations and using the word "should" in your personal development journey. We emphasise the importance of listening to one's internal power and finding what truly works for you, rather than blindly following external expectations.

We discuss how to challenge why you are doing something when you use the word "should" and the importance of identifying and aligning with personal values to make conscious choices and how you can do this through values exercises.

So, lets start celebrating taking small achievable steps and making realistic and empowered choices that are in line with our values, it may feel like the steps are small but overtime it is effective and starts a snowball effect.

Links:

Visit Mind Body and Eating to get your Core Values card deck. As a special thank you to our listeners, use OTS15 at the checkout to get 15% off until 31 August 2023.

If you would like a personal values coaching session with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>b5358421-7331-4c42-8af9-5b1d7cae11dfSat, 12 Aug 2023 09:00:00 +110024:08truefull17171Fiona Pugh and Josephine SuttonUsing grounding practices with food to break the cycle of binge eating or emotional eatingUsing grounding practices with food to break the cycle of binge eating or emotional eatingIn this episode we discuss emotional eating and binge eating as well as the connection between specific cravings and emotions, such as crunchy foods being associated with anger and dairy with comfort.

We discuss the nature of binge eating and emotional eating cycles, acknowledging that while they can be distressing, they can also serve as useful coping mechanisms. We highlight the importance of understanding the origins of these behaviours and of making conscious choices in order to reduce shame and break the cycle.

Josephine discusses her experience with emotional eating due to high expectations and feelings of loneliness and failure. She found temporary relief through yoga, meditation, and social connection, but it wasn't until she delved into emotional release work and addressed her self-worth that she was able to find a lasting solution to her binge eating.

We discuss the concept of food rules and how they can impact our eating experiences. We talk about creating a ritual around food to promote mindfulness and potentially reduce the need for excessive consumption over time.

Fiona shared a mindful eating exercise with chocolate, savouring its texture, taste, and sensations for you to experience a deeply nurturing eating moment.

We invite you to try this exercise for one meal or eating experience a week to help you use food to ground in a more conscious way and help you reduce problematic emotional and binge eating cycles.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee, and meditation music is by MildRelaxation from Pixabay.

]]>In this episode we discuss emotional eating and binge eating as well as the connection between specific cravings and emotions, such as crunchy foods being associated with anger and dairy with comfort.

We discuss the nature of binge eating and emotional eating cycles, acknowledging that while they can be distressing, they can also serve as useful coping mechanisms. We highlight the importance of understanding the origins of these behaviours and of making conscious choices in order to reduce shame and break the cycle.

Josephine discusses her experience with emotional eating due to high expectations and feelings of loneliness and failure. She found temporary relief through yoga, meditation, and social connection, but it wasn't until she delved into emotional release work and addressed her self-worth that she was able to find a lasting solution to her binge eating.

We discuss the concept of food rules and how they can impact our eating experiences. We talk about creating a ritual around food to promote mindfulness and potentially reduce the need for excessive consumption over time.

Fiona shared a mindful eating exercise with chocolate, savouring its texture, taste, and sensations for you to experience a deeply nurturing eating moment.

We invite you to try this exercise for one meal or eating experience a week to help you use food to ground in a more conscious way and help you reduce problematic emotional and binge eating cycles.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee, and meditation music is by MildRelaxation from Pixabay.

]]>09f795a8-9bb5-4f98-809c-0b71fcae5fe8Sat, 05 Aug 2023 09:00:00 +110036:19truefull16161Fiona Pugh and Josephine SuttonEnergy and moving through a season of depletionEnergy and moving through a season of depletionIn this episode we, Josephine and Fiona, discuss what to do when you are feeling depleted in energy.

We discuss how to honour a season of heaviness to help you shift back into energy, when the time is right. Hint - the secret is to not rush this process.

We discuss the masculine (doing) and the feminine (being) energies and how to balance them to increase energy levels.

We discuss identifying your energy leaks and protecting your energy, by honouring your bodies yes and no signals.

We discuss the importance of setting boundaries and giving oneself permission to change your mind, on the day, mind based on how you feel, ultimately serving to increase energy levels.

As well as setting boundaries to prevent energy leaks from past experiences and draining relationships. And honouring both the "no" and "yes" language from your body, heart, soul rather than always acting from your head or feelings of responsibility.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>In this episode we, Josephine and Fiona, discuss what to do when you are feeling depleted in energy.

We discuss how to honour a season of heaviness to help you shift back into energy, when the time is right. Hint - the secret is to not rush this process.

We discuss the masculine (doing) and the feminine (being) energies and how to balance them to increase energy levels.

We discuss identifying your energy leaks and protecting your energy, by honouring your bodies yes and no signals.

We discuss the importance of setting boundaries and giving oneself permission to change your mind, on the day, mind based on how you feel, ultimately serving to increase energy levels.

As well as setting boundaries to prevent energy leaks from past experiences and draining relationships. And honouring both the "no" and "yes" language from your body, heart, soul rather than always acting from your head or feelings of responsibility.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>dde564f9-8d1b-4afd-a6a3-cb09156bd064Sat, 29 Jul 2023 09:00:00 +110020:27truefull15151Fiona Pugh and Josephine SuttonInner child work, fun and joy for wellbeingInner child work, fun and joy for wellbeingYou have probably heard of inner child work, well in this episode we share our viewpoints on inner child work and how reconnecting and nurturing your inner child can break emotional patterns even generational patterns.

We share how we have reconnected with our own inner child through joy, playfulness, and creativity and break cycles of failure and anxiety.

As adults we can suppress the fun and play and end up losing our energy and life force,  but by rediscovering and nurturing your inner child, you are able to release emotional patterns and fears, leading to a more fulfilling and energized life. 

We give some tips for you to rediscover your own childlike desires and creativity, how to give yourself permission to try new things, be silly, and follow your intuition, ultimately fostering self-love and a renewed joy for life.

Make sure to let us know what you're doing this week to support your inner child. Send us a message on Instagram @OutsideTheSquarePodcast.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>You have probably heard of inner child work, well in this episode we share our viewpoints on inner child work and how reconnecting and nurturing your inner child can break emotional patterns even generational patterns.

We share how we have reconnected with our own inner child through joy, playfulness, and creativity and break cycles of failure and anxiety.

As adults we can suppress the fun and play and end up losing our energy and life force,  but by rediscovering and nurturing your inner child, you are able to release emotional patterns and fears, leading to a more fulfilling and energized life. 

We give some tips for you to rediscover your own childlike desires and creativity, how to give yourself permission to try new things, be silly, and follow your intuition, ultimately fostering self-love and a renewed joy for life.

Make sure to let us know what you're doing this week to support your inner child. Send us a message on Instagram @OutsideTheSquarePodcast.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>bb153e21-9a35-4025-ab82-de29dc6671a4Sat, 22 Jul 2023 09:00:00 +110027:54truefull14141Fiona Pugh and Josephine SuttonGetting Out of Your Head and Into Your BodyGetting Out of Your Head and Into Your BodyIn this episode we discuss the importance of getting out of your head and into your body to find balance and contentment in life.

Being in your body means you can be present to feel emotions, acknowledge them and move on.

Today we share HOW to do this, with a simple embodiment practice which helps you feel safe in your body and process discomfort, physical and/or emotional. 

It was a pleasure to take you through the embodiment meditation today. Here are some brief steps for you to do when you practice this through your week. Aim for 3 times a week, more if things are coming up in your spiritual journey.

Embodiment practice – How to get out of your head and into your body:

- Take 3 deep breaths

- Connect with any sensation in your body – e.g. heavy, sticky, tingly, painful

- Breath in to expand that physical feeling and any emotions that go with it

- Breath out to release the physical feeling and/or any emotions that go with it

We can only feel an emotion for 90 secs to 2 mins so do it for that amount of time, it can be slightly longer if you have thoughts popping into your head. If you notice your thinking brain is on, acknowledge the thought, then come back to the physical sense in your body.

- Finish when you are feeling light but grounded.

- You can even ask yourself “What can I do to feel more like myself (or my highest self) today” or “What does my body want from me today” and see if any guidance comes through.

- Open your eyes.

We want to hear from you about your wellbeing and what you want to learn throughout this season of Outside the Square. Reach out through out Instagram @OutsideTheSquarePodcast.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee, and meditation music is by Ashot-Danielyan-Composer from Pixabay.

]]>In this episode we discuss the importance of getting out of your head and into your body to find balance and contentment in life.

Being in your body means you can be present to feel emotions, acknowledge them and move on.

Today we share HOW to do this, with a simple embodiment practice which helps you feel safe in your body and process discomfort, physical and/or emotional. 

It was a pleasure to take you through the embodiment meditation today. Here are some brief steps for you to do when you practice this through your week. Aim for 3 times a week, more if things are coming up in your spiritual journey.

Embodiment practice – How to get out of your head and into your body:

- Take 3 deep breaths

- Connect with any sensation in your body – e.g. heavy, sticky, tingly, painful

- Breath in to expand that physical feeling and any emotions that go with it

- Breath out to release the physical feeling and/or any emotions that go with it

We can only feel an emotion for 90 secs to 2 mins so do it for that amount of time, it can be slightly longer if you have thoughts popping into your head. If you notice your thinking brain is on, acknowledge the thought, then come back to the physical sense in your body.

- Finish when you are feeling light but grounded.

- You can even ask yourself “What can I do to feel more like myself (or my highest self) today” or “What does my body want from me today” and see if any guidance comes through.

- Open your eyes.

We want to hear from you about your wellbeing and what you want to learn throughout this season of Outside the Square. Reach out through out Instagram @OutsideTheSquarePodcast.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee, and meditation music is by Ashot-Danielyan-Composer from Pixabay.

]]>9bd36ef9-fd98-4817-9862-c9afc98d5c83Sat, 15 Jul 2023 09:00:00 +110030:53truefull13131Fiona Pugh and Josephine SuttonAre you in wellbeing overwhelm?Are you in wellbeing overwhelm?In this episode we share how to recognise wellbeing overwhelm and how to take the necessary first steps to shift it.

We discuss the different emotional roots that we see people move through when they are going into wellbeing overwhelm, sharing our own experiences and warning signs.

We discuss giving yourself permission to rest without guilt. Even if you wish your health, weight or emotional state could be better immediately, you cannot miss this step and still heal.

We reflect on our personal experiences with breathing exercises and how it relates to other aspects of our lives.

We finish the episode by going through a short breathing technique which you can use anytime to help bring you back from a stress response to a more grounded and relaxed state. We invite you to apply it through your week and see what shifts you see in any overwhelming, messy or uncontrolable situations you are experiencing in your life currently. It really is that powerful.

We want to hear from you about your wellbeing and what you want to learn throughout this season of Outside the Square. Reach out through out Instagram @OutsideTheSquarePodcast.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

We can't wait to see you again next week.

Intro and outro music is by AudioCoffee, and meditation music is by RelaxingTime from Pixabay.

]]>In this episode we share how to recognise wellbeing overwhelm and how to take the necessary first steps to shift it.

We discuss the different emotional roots that we see people move through when they are going into wellbeing overwhelm, sharing our own experiences and warning signs.

We discuss giving yourself permission to rest without guilt. Even if you wish your health, weight or emotional state could be better immediately, you cannot miss this step and still heal.

We reflect on our personal experiences with breathing exercises and how it relates to other aspects of our lives.

We finish the episode by going through a short breathing technique which you can use anytime to help bring you back from a stress response to a more grounded and relaxed state. We invite you to apply it through your week and see what shifts you see in any overwhelming, messy or uncontrolable situations you are experiencing in your life currently. It really is that powerful.

We want to hear from you about your wellbeing and what you want to learn throughout this season of Outside the Square. Reach out through out Instagram @OutsideTheSquarePodcast.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

We can't wait to see you again next week.

Intro and outro music is by AudioCoffee, and meditation music is by RelaxingTime from Pixabay.

]]>073acb33-37b4-4ad1-bd41-6fdfcb926a05Sat, 08 Jul 2023 09:00:00 +110024:24truefull12121Fiona Pugh and Josephine SuttonIntroducing Josephine and FionaIntroducing Josephine and FionaWelcome! We're so excited to begin this journey with you.

In this episode we, Fiona and Josephine, share our personal journeys of how we developed a deep understanding of wellbeing through our experiences with food, body image, and emotional eating.

We discuss our journey into emotional work and the importance of helping clients develop skills to release and process emotions themselves.

We also share our personal rituals for wellbeing, such as starting the day with quiet time and practicing gratitude before bed.

We want to hear from you about your wellbeing and what you want to learn throughout this season of Outside the Square. Reach out through out Instagram @OutsideTheSquarePodcast.

We can't wait to see you again next week.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>Welcome! We're so excited to begin this journey with you.

In this episode we, Fiona and Josephine, share our personal journeys of how we developed a deep understanding of wellbeing through our experiences with food, body image, and emotional eating.

We discuss our journey into emotional work and the importance of helping clients develop skills to release and process emotions themselves.

We also share our personal rituals for wellbeing, such as starting the day with quiet time and practicing gratitude before bed.

We want to hear from you about your wellbeing and what you want to learn throughout this season of Outside the Square. Reach out through out Instagram @OutsideTheSquarePodcast.

We can't wait to see you again next week.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

You can support us and our podcast by sending us a tip here. Follow season 1 of Outside the Square by subscribing wherever you get your podcasts.

Intro and outro music is by AudioCoffee from Pixabay.

]]>b46bb9b9-d763-4a21-9717-055cdea1895bSat, 01 Jul 2023 09:00:00 +110019:45truefull11111Fiona Pugh and Josephine SuttonWelcome to Outside the SquareWelcome to Outside the SquareWelcome to Outside the Square.

We are Josephine, a dietician and somatic release therapist from New Zealand, and Fiona, a corporate wellness facilitator, body image and eating psychology coach from Australia, and each week we'll be sitting down to talk about wellbeing from a different perspective.

Our purpose is to help you let go of fear and resistance and let your intuition take the driver’s seat. 

You can expect step-by-step processes and embodiment practices to help you expand what you know about wellbeing through expanding your consciousness.

Let's walk this walk together, and hold on tight for the ride.

From learning how to get out of your head and into your body and ways to connect with your inner child, to practicing vulnerability, mindful eating and grounding practices together, we're here to support you to step outside the square of your current wellbeing reality.

Listen in each week wherever you get your podcasts and subscribe to follow along. Outside the Square is where you find your health, your freedom and the life of your dreams. We can't wait to see you there.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>Welcome to Outside the Square.

We are Josephine, a dietician and somatic release therapist from New Zealand, and Fiona, a corporate wellness facilitator, body image and eating psychology coach from Australia, and each week we'll be sitting down to talk about wellbeing from a different perspective.

Our purpose is to help you let go of fear and resistance and let your intuition take the driver’s seat. 

You can expect step-by-step processes and embodiment practices to help you expand what you know about wellbeing through expanding your consciousness.

Let's walk this walk together, and hold on tight for the ride.

From learning how to get out of your head and into your body and ways to connect with your inner child, to practicing vulnerability, mindful eating and grounding practices together, we're here to support you to step outside the square of your current wellbeing reality.

Listen in each week wherever you get your podcasts and subscribe to follow along. Outside the Square is where you find your health, your freedom and the life of your dreams. We can't wait to see you there.

Links:

If you would like personal coaching with Josephine or Fiona, reach out to us via email: fiona@mindbodyandeating.com or josephine@nutritionandlife.co.nz, or send us a DM via Instagram @OutsideTheSquarePodcast.

Intro and outro music is by AudioCoffee from Pixabay.

]]>2fa8917c-4c23-4ff6-aecc-cb50d58d3ba7Fri, 23 Jun 2023 11:45:00 +110001:06truetrailer111Fiona Pugh and Josephine Sutton