Today’s podcast follows up on my blog How Do I Overcome Anxiety Naturally?

When the stress just gets too much

Stress itself is a normal, physiological process. However, if the organism no longer manages to face the permanent demands and strains caused by positive stress reactions, stress can become chronic. When stress gets out of balance, it impacts the body and the psyche.

Life would not be possible without stress. Acute stress is a vital response to various stimuli and stresses on the organism. But chronic stress can spiral upwards. You experience your own stress reactions, but you cannot influence them or turn off the stress factors, the so-called stressors. As a result, your own stress itself leads to stress. Even smaller stimuli are enough to trigger a new stress reaction. The consequences can be detrimental to your health and life-altering.

In this podcast, I will explain the symptoms, possible consequences, and how to avoid daily stress becoming chronic.

Check out the links below that support this podcast.

https://www.mindful.org/everyday-mindfulness-with-jon-kabat-zinn/

My blog How Do I Overcome Anxiety Naturally?

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on living a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Copyright 2022 Coach Patrick

Today’s podcast follows up on my blog What is grounding and can it improve your health?

Grounding aka Earthing: The earth as a battery - health benefits of grounding

While the words can really be used interchangeably to talk about getting outdoors, proponents of earthing, or grounding, promote walking barefoot because they believe the ground can neutralize electrical potential, and therefore, potentially have some health benefits.

In this podcast, I will dig a little deeper and tell you how you can connect to nature through grounding.

Check out the links below that support this podcast.

My blog What is grounding and can it improve your health?

My script Earthing and Grounding: How to connect to nature through grounding

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147972/

My coaching services Balanced Lifestyle Coaching

My FB group Living Well Community

My FB page for this podcast series The PJ Wellness Show

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Copyright 2022 Coach Patrick

Today’s podcast follows up on my blog "What is stress and causes stress?"

Everyone knows the feeling of stress. In many cases we also know the reason for this: too much work, then a meeting with friends, too little sleep, the mother-in-law is coming to visit, the children have to be taken from A to B on time, etc. But there are also phases in our lives, in which we feel stressed for no apparent reason. What is behind it and how can we change that?

Check out the links below that support this podcast.

My blog What is stress and causes stress

Script for this podcast: How can I quickly reduce stress?

Study: The Effect of Music on the Human Stress Response

Jacobson Muscle Relaxation Technique

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Patrick Schoeneborn, CPT, CNC is an NJ-based Personal Trainer and Nutritional Health Coach specializing in everyday fitness, healthy nutrition, and plant-centered eating. He is passionate about helping people develop a positive relationship with fitness, food, and their bodies, and uses a motivational fitness, lifestyle-focused and non-diet approach in his practice. When he’s not training, talking, or writing all things fitness, nutrition, and how to live a healthy lifestyle, Patrick can be found hiking in the Palisades – he’s hiked 100 trails and counting! – cooking recipes new and old, working out in nature, or hanging with family – he has 5 sons and 2 grandsons – and/or friends.

Copyright 2022 Coach Patrick

Today’s podcast follows up on my blog “Oh my Gut! What is “gut health?” A healthy gut and proper digestion play an important role in our overall health and well-being. But when this health organ is out of balance, hormonal fluctuations cannot only weaken your immune system but also restrict brain functions.

Check out the links below that support this podcast.

My blog Oh my Gut! What is “gut health?”

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Copyright 2022 Coach Patrick

Today’s podcast follows up on my blog How Not To Die…t - Amazing Facts About Fruits & Vegetables

Skip carbohydrates, eat nothing after 6 p.m., or eat cabbage soup for a week: In order to lose weight, we torment ourselves with new diet trends. But as soon as we allow ourselves small sins, the pounds move back onto our hips and with them the frustrating feeling of having failed again. I know this from my own experience. Only when I renounced all diets and found my feel-good weight with a new approach to healthy eating did I succeed.

Have you been struggling with your weight for a long time while you're munching on a lettuce leaf in frustration at the restaurant and this skinny blonde at the next table is happily biting into a pizza?

So stop dieting and allow me to help you find peace of mind and your healthy weight. Let me take you behind the scenes of Dr. Greger's groundbreaking science of losing weight without dieting.

Check out the links below that support this podcast.

My blog How Not To Die…t - Amazing Facts About Fruits & Vegetables

Click here for the script for this podcast.

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Copyright 2022 Coach Patrick

Today’s podcast follows up on my blog "What is my ideal body weight and fat percentage?"

Am I really too fat? Or too thin?

If your stomach and muscles are in top shape, your weight becomes (almost) a minor detail. Let me define overweight and tell you whether you actually have too much on your hips or too little in your abs.

Bodyweight depends on many factors: But how do you calculate your body fat percentage and reduce it? There are different calculation methods available to you which I will cover later in this podcast together with tips on how to keep your body fat in check.

Check out the links below which support this podcast.

My blog What is my ideal body weight and fat percentage?

My podcast #48, “Eating Low Carb. What are the rules, and can it help you lose weight”?

My Script for this podcast

NASM's Body Fat Calculator

Body Fat Calculator based on BMI (without measurements)

Weight Loss Predictor Calculator

BMI Calculator

Body Adiposity Index (BAI) Calculator

Gallup Poll What percentage of Americans consider themselves overweight?

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Copyright 2022 Coach Patrick

Today’s podcast follows up on my blog "Bittersweet Truth About Fruits & Vegetables" and how bitter foods support health and digestion.

Bitter? No, thank you! Unfortunately, this is often the first reaction to the rather unpopular taste. Bitter foods are a blessing for our digestion, but unfortunately, we ban them from our diet. In this podcast I will explain why we should enjoy fresh fruits and vegetables much more often and in which foods they are found.

Check out the links below which support this podcast.

My blog "Bittersweet Truth about Fruits and Vegetables"

Links for this blog:

Study shows antioxidant use may promote spread of cancer

Podcast Script. Click to receive a copy of the script for this podcast.

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Copyright 2022 Coach Patrick

Today’s podcast follows up on my blog "Unlock Your Metabolic Code - Part 1 and 2.

Despite exercise and a healthy diet, weight loss success simply does not want to show up on your scale? Then what is slowing down your metabolism?

Some people suffer from extremely sluggish metabolisms, making it very difficult to reach their comfortable weight.

You have probably all heard of ways to stimulate your metabolism. But are you aware that there are various things that slow down your metabolism? What should you avoid if you want to lose weight?

The good news: There are many simple tricks that can be easily incorporated into everyday life to boost your metabolism.

Check out the links below which support this podcast.

My blogs:

Unlock Your Metabolic Code - Part 1

Unlock Your Metabolic Code - Part 2

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Copyright 2022 Coach Patrick

Today’s podcast follows up on my blog "Tissues Anybody? How Your Immune System Does Not Only Protect You From The Common Cold".

Our immune system protects us from harmful substances, pathogenic cell changes, and pathogens such as viruses, bacteria, and fungi. The stronger the immune system, the lower the risk of colds, flu, or other infections.

This podcast expands on how the immune system works and how you can strengthen it. A healthy lifestyle ensures a strong immune system. This fights viruses, bacteria, and other germs. In this podcast you will learn everything there is to know how to strengthen your immune system! It's never too late to boost your body's natural defenses.

Check out the links below which support this podcast.

My blog Tissues Anybody?

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Copyright 2022 Coach Patrick

Today’s podcast follows up on my blogs on how to help you reach and make your new year’s resolutions stick. The new year just started and with the new year, many people already made lots of good resolutions. But by mid-January, the lull sets in. Need a little inspiration for your New Year's resolutions to stick? I have 59 more suggestions with lots of tips for you! Check out the links below which support this podcast.

My blog Don't stop now!

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

#makingitstick

But isn't it always the same? You firmly commit to exercising, losing weight, or quitting smoking. In the first two weeks, you are highly motivated, but by week three at the latest, you revert to your old self. 

So that this doesn't happen to you this year, I have put together the best plan and tips so that you can finally make good resolutions this year that stick.

The most common intentions are:

1. Avoiding or reducing stress: 62%
2. Spending more time with friends and family: 60%
3. Exercising more or doing more sport: 57%
4. Have more time for yourself: 51%
5. Eating healthier: 49%
6. Lose weight: 34%

Why resolutions fail

The most common reasons why resolutions fail are: You take on too much before and your planned resolutions are not realistic, rather, you decide on a whim without a plan..

The best way to avoid these mistakes is to first take a good look at your behavior and achievements over the past year. Look at the good moments, what you have achieved, and also your shortcomings. With this in mind, you can work specifically on your goals for the new year. This approach is more effective than vague resolutions such as "I want to exercise more".

Check out my blog 2021 in Review - Why you should reflect on the past year so you can rewrite your goals for 2022.

Do not undertake too much. Implementing a New Year's resolution takes a lot of strength and willpower. So it's best to stick with one!  Make goals for different areas of your life.

There is also the so-called irony effect, which says that the harder you plan to never do something again, the more likely it is that you will do it again. Make your New Year's resolutions positive. For example, don't say "I never want to be lazy again" but "I want to move more". 

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

A varied exercise program in fresh air is ideal and with a view to the upcoming holiday season and winter activities, exercises for the leg and core muscles will not only keep your weight in check but also keep you physically fit.

Exercises like running and hiking or using your own bodyweight train all muscle groups in the body. And that without a lot of effort - they can be easily implemented outside in the outdoors.

Running or hiking in the snow is not only energizing but also invigorates your mind, body, and soul. Listen in, to learn how you can make outdoor exercises in the snow part of your holiday and winter routine.

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Once the holiday season arrives, it’s just harder to stay on track because there are temptations around every corner.

Let’s be honest. You won’t eat clean during the holidays. And that’s just human.

Therefore, it is not necessary to strive for perfection at Christmas, Thanksgiving, or Easter. If you set yourself a goal that you will not achieve anyway, you can only disappoint yourself at the end of the day.

Who doesn’t want to spend a few hours a year with family or friends without restrictions?

However, nature designed the human body for fasting and feasting. Since we live in abundance, we have just forgotten about fasting.

For this reason, I’ve summed up the best tips and tricks to master intermittent fasting during the holidays without taking collateral damage. Check it out.

If you want to dive deeper into the subject of how intermittent fasting can help you reach your individual goals and make it part of your nutritional plan, then subscribe and listen to my podcasts.

To learn more follow this link to my website www.quickfastdiet.com

Follow this link for recipe ideas on how to make intermittent fasting part of your healthy meal plan.

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Not enough exercise in everyday life, cozy long evenings at home with sweet, high-fat holiday treats, and to top it off, too many alcoholic beverages. Maintaining your weight and staying healthy in the run-up to Christmas and other holidays is not that easy. I have collected a few tips with which you can enjoy this wonderful time and still be fit and welcome the new year without new love handles.

Above all, the recipe is: keep moving, eat in moderation and sometimes resort to alternatives! For example, check out my tips for saving calories.

In addition to exercise, diet and meal timing are important factors in losing and maintaining weight. We like to grab sweet treats, especially during the holidays - but they don't necessarily have to be unhealthy. I've summarized how you can save calories and celebrate a healthier holiday season this year.

If you want to dive deeper into the subject of how intermittent fasting can help you reach your individual goals and make it part of your nutritional plan, then subscribe and listen to my podcasts.

To learn more follow this link to my website www.quickfastdiet.com

Follow this link for recipe ideas on how to make intermittent fasting part of your healthy meal plan.

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

But the reality usually looks quite different: We rush from one holiday party to another, bake cookies for the next office party, make personal gifts with the children for their teacher, get holiday gifts for the entire family, in-laws, godchildren, and friends, organize the Advent calendar, holiday wreath and holiday decorations at home, volunteer to give out hot cocoa at the local holiday event and almost miss the appearance of your own child at the holiday school play. This is how it feels almost every year – does this sound familiar?

This season can be different! I researched the internet to find expert advice in stress reduction & mindfulness in family life, to come up with really good tricks and tips for you against pre-holiday stress.

If you want to dive deeper into the subject of how intermittent fasting can help you reach your individual goals and make it part of your nutritional plan, then subscribe and listen to my podcasts.

To learn more follow this link to my website www.quickfastdiet.com

Follow this link for recipe ideas on how to make intermittent fasting part of your healthy meal plan.

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Getting through the holidays can be daunting, but it doesn't have to be that way. You really can have your cake and eat it, too, if you embrace the goal of maintaining your weight -- instead of struggling to lose more weight -- until the New Year.

The holiday season really is not about deprivation or dieting. It's a time to celebrate with family and friends and to enjoy the festivities. The challenge is to do it without gaining back any of the weight you've worked to lose. Listen in and start enjoying the holidays instead of fretting over the holiday pounds you tend to gain.

If you want to dive deeper into the subject of how intermittent fasting can help you reach your individual goals and make it part of your nutritional plan, then subscribe and listen to my podcast.

To learn more follow this link to my website www.quickfastdiet.com

Follow this link for recipe ideas on how to make intermittent fasting part of your healthy meal plan.

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

With intermittent fasting, you don't count calories, but hours. During eight hours a day you can eat as much as you want - the rest of the day you fast. Not eating for 16 hours? Sounds tough, but it's actually a no-brainer. Because half of these 16 hours you spend sleeping. And when we still lived in caves and had to hunt for our food, lunch was rarely on the table at 12 o'clock sharp. So, our body has adapted to longer phases of food deprivation for thousands of years. In response to a reduced calorie intake, it simply lowers the energy requirement.

There are several methods of intermittent fasting. The most popular form is the 16:8 fast, in which you eat in an eight-hour window and fast for 16 hours. Usually, you just skip breakfast.

With a 5:2 fast, people normally eat five days a week. On two days you limit the calorie intake to 500 calories and only eat a light dish such as vegetables or fish. The two days of fasting should not follow one another.

The hardest method is Alternate Day Fasting, in which the calorie intake is limited to 500 calories every other day. However, this form is not best suited as a long-term nutritional plan and should be cleared by your doctor.

This podcast follows up on my blog “Intermittent Fasting: A Surprising Update”

As you might have read already in my blog, intermittent fasting is very popular. But what exactly is behind this form of eating? In this podcast, I explain the concept and give you tips and ideas for implementing it in your everyday life.

If you want to dive deeper into the subject and want to know more about how intermittent fasting can help you reach your individual goals and how to make it part of your nutritional plan, then subscribe and listen to my podcast.

To learn more follow this link to my website www.quickfastdiet.com

Follow this link for recipe ideas on how to make intermittent fasting part of your healthy meal plan.

Here's a link to last week's podcast: How to lose weight and keep it off thanks to protein

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

This podcast follows up on my blog “Ready! Set! Low Carb!”

As you might have read already in my blog, the low-carb diet is very popular. But what exactly is behind this form of nutrition? In this podcast, I explain the concept and give you tips and ideas for implementing it in your everyday life.

If you want to dive deeper into the subject and want to know more about how low carbing can help you reach your individual goals and how to make it part of your nutritional plan, then subscribe and listen to my podcast.

Follow this link for recipe ideas on how to make low-carb part of your healthy meal plan.

Here's a link to last week's podcast: How to lose weight and keep it off thanks to protein

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Crash diet, speed diet, or would you prefer a juice cleanse? There is a lot of information on the internet these days about the best way how to get to your “dream weight”. In fact, much of the information there is questionable. Check out this podcast to learn how to start your protein-based weight management journey without limiting yourself entirely.

Eating a high protein diet is a great way to reduce calorie consumption while maximizing satiety and metabolism. It affects the hormones in our brain that signal the feeling of satiety. This helps us stay full longer. Proteins also boost your metabolism to burn fat and maintain muscle mass. Weight loss often leads to a reduction in fat stores and muscle mass. That is, the more weight we lose, the fewer calories we burn because we have fewer muscles to use the energy. Eating a high protein diet prevents muscle mass from being lost and thus ensures the speed at which we burn calories. Also, your body burns more calories by digesting protein.

If you want to dive deeper into the subject and want to know more about how protein can help you reach your individual goals and how to make it part of your nutritional plan, then subscribe and listen to my podcast.

Follow this link for recipe ideas on how to make protein part of your healthy meal plan.

Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "The PJ Wellness Show" by clicking on the link here. Can't wait to have you back!

For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show. Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

When it comes to losing weight, it is always very important to change your diet. But regular exercise is also important because physical activity is another essential step in weight loss.

In this podcast, I discuss the in and outs of diet and exercise, if one is really more important than the other, and give you the 3 rules on how to lose weight successfully. Not only will these steps help you to lose weight in a healthy way but you will also keep it off forever.

I am sure you've asked yourself before: Exercise or a reduced-calorie diet - which is more crucial? If you want to lose a few pounds, this question always leads to heated discussions. One side swears by diet, the other advocates exercise as the best strategy. Which approach works better?

Listen to this podcast and find out!

For ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Sharpening your senses often means a gain in quality of life. Especially when, for example, your eyesight deteriorates, it is important to emphasize other senses such as the sense of taste. We are familiar with the phenomenon of the blind: if one sense diminishes, the other senses become all the more pronounced.

For people with dementia, sharpening their senses means that their deficits are not the main focus. Instead, it focuses on what works. Various studies have shown that making music improves neuroplasticity, i.e. it contributes to the regeneration of the brain!

It also helps to improve emotional wellbeing. Cognitive skills also seem to improve, as music activates a wide network of regions in the brain.

Regular exercises can improve your hearing, sight, smell, and more.

You know that exercise is good for your heart, waistline, and mood, but did you know it can also help your hearing?

Regular aerobic exercise keeps your ears in top form by improving your blood circulation. And that’s not the only way how staying active affects your sensory system.

Listen to find out about some sensory-boosting exercises to keep your 5 senses fine-tuned.

For ideas and tips how to live a healthier and happier life tune in to my weekly podcast or check out BeyondYourScale.com and the social media links below.

Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

The PJ Wellness Show Let my podcasts change your life in 25 minutes or less.

I want to be a part of your healthiest-happiest year ever, so join me! Let me help you create your best Living Well lifestyle ever!

My best, Patrick

Welcome back to our PJ Wellness Show!

We are really psyched about the SCRY series, & the great feedback we’ve gotten from our followers. If you’ve got some ideas you’d like o share on this or any other topic, just email us at PJ@BeyoneYourScale.com, & we’ll be happy to engage!

Today, we're adding the final letter in our SCRY For Success series-Y for You!.We'll be exploring lots of ideas you may have thought of, but perhaps didn't put into play.

We want you to have as many options as possible as you approach your goals & tackle the challenges. Becoming familiar with who you are: the good,bad & everything else- is an important first step.

So, stay tuned for insights into Finding You, & the benefits you can reap once you do!

TakeAway Tip: Be realistic in your assessment of who you are, it makes all the difference. And, if you need back-up, don't be afraid to reach out!

Here’s the link on a great article, breaking down the elements on self-awareness & self-absorption & much more. Very cool!

https://www.elephantjournal.com/2014/02/are-we-self-aware-or-self-absorbed-dina-omar/

Please stop by our site: BeyondYourScale.com, & our Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

We want to be a part of your healthiest-happiest year ever, so join us! Let us help you create your best Living Well lifestyle ever!

Best, Patrick & Jo-Anna

Just a note before we begin-it seems we've got some other pets-gremlins-who made funny noises in the background that we didn't catch, so our apologies. Pets are sometimes unpredictable-lol!

Thank you so much for joining us today, as we explore the fabulous fun with our furry friends, & the amazing ,healthy benefits that come with!

We'll be covering everything we can think of to share about the wonderful world of pets, & we hope we’ll inspire you to consider adopting a terrific cat or dog.

The return on your investment is priceless & the research is clear-they are unconditional good stuff!

TakeAway Tip: Adopting a pet is a lifelong commitment, not something to do on a whim. While they provide years of comfort & love, they also need you to provide the same to them. Fur-ever!

As we mention in today's cast, here are several informative & fun quizzes to help you decide if you’re a cat or dog person. It's pretty accurate-Enjoy!

https://www.akc.org/expert-advice/lifestyle/quiz-are-you-a-dog-person-or-a-cat-person/

https://www.magiquiz.com/quiz/answer-these-12-questions-and-well-guess-whether-youre-a-dog-or-cat-person/

https://brainfall.com/quizzes/are-you-a-dog-or-cat-person/

https://www.rover.com/blog/cat-person-dog-person/

Tune in to catch up on all the good stuff we share, so you can join the people who know that having a pet brings physical & mental health benefits.

Please stop by our site: BeyondYourScale.com, & our Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

Here are the cool coaching packages we offer to pique your interest!

We want to be a part of your healthiest-happiest year ever, so join us! Let us help you create your best Living Well lifestyle ever!

Best, Patrick & Jo-Anna

If you missed our first 2, you can find them here, just click. Our original SCRY For Success & The second on Commitment, both blogs & podcasts are grouped & featured on our Living Well Community Facebook page, so check them out!

It's all about gathering together everything you'll need to really succeed in whatever goals you've decided to embrace. It's a collection from a-z, so you can get your game plan going.

You can also find everything on our website: go to BeyondYourScale.com & just surf the keywords.

In the meantime, sit back & tune in to our podcast today on realizing the resources you need to succeed at all your important, healthy goals.

Our TakeAway Tip this week is: A link to a great article on the importance of “soft-fascination” activities, & how they can help you stay charged & inspired to keep moving ahead with your game plan!

We want to be a part of your healthiest-happiest year ever, so join us! Let us help you create your best Living Well lifestyle-Enjoy!

Best, Patrick & Jo-Anna

Commitment needs a game plan. With these tips & tools, your goals have a better chance of success, so stay tuned & jumpstart your summer plan!

Our TakeAway Tip  this week is: remember to use everything at your disposal to honor your commitment. Mantras, bracelets, candles, your best friend.

Create a space & a ritual that reinforces your commitment. Repeat your commitment to yourself each day, & then, tell everyone in your entourage. Great projects need lots of support!

Here are some of our previous blog /podcasts that can help with more tips & tools: Realistic Rituals, Harnessing Your Willpower, Review, Refresh, Replenish & Reward .

Please stop by our site: BeyondYourScale.com, & our Living Well Community Facebook page where you can find all our blog & podcast combos grouped by topic for easy access.

We want to be a part of your healthiest-happiest year ever, so join us! Let us help you create your best Living Well lifestyle-Enjoy!

Best, Patrick & Jo-Anna

PS-Let us know if there’s a topic you’d like us to cover, or any questions we can answer. You can email us at pj@beyondyourscale.com.

Keep it light, delicious & easy this summer. Get outside & enjoy everything the season has to offer. We've got lots of ideas, for great drinks & appetizers,so settle back & tune in!

Our TakeAway Tip this week: Have you tried a BagnaCàuda? It's a simple melting of olive oil, garlic & other spices to create a 5-minute dipping sauce for veggies, breads or whatever else you like to dip. It’s originally from Piedmont, in Italy, & made with anchovies. But you can add just about anything to the garlic & olive oil base-Bon Appetit!

When you invite friends to bring tapas, plan for everyone to bring mini-cocktails or sample-sized bottles of wine, so you can create your own “flights”, like in great restaurants, & taste them all!

Click here for our collection of recipes.

And, don’t forget to check out our Living Well Community Facebook page where you can find all our blog/podcast combos grouped by topic for easy access.

Catch up on some great info you can use today, & join us on your wellness journey. Surf BeyondYourScale.com for lots of ways you can jumpstart your trip. It's all part of your healthier-happier lifestyle-Enjoy!

Best, Patrick & Jo-Anna

This week we dive into our acronym to help you realize your goals. We call it SCRY For Success. We've attached the TakeAway Tipsheet that you can print & keep.

S-Set An Intention. C-Commit & create a ritual. R-Rally & realize your resources. Y-You control.You decide.You succeed!

Our TakeAway Tip this week: We always advocate trying to find the sweet spot in your life that will make everything easier to plan, execute & achieve.

Each person's spot is unique, because our lives are too. So, take the time to explore & decide on a realistic, yet challenging goal that you can keep within reach with just a bit of a stretch!

We've conveniently grouped the blog & the podcast together on our Living Well Community Facebook page, so you can access both & not miss a beat!

If you need a few more good ideas, read & listen up to Set A personal Intention Blog & Podcast Combo.

Another interesting post & cast you can use is on Turbo Charging Your Goals.

We've got lots more ideas to share, like realistic rituals, harnessing your willpower, setting up to succeed & more. Just surf those keywords on our Beyond Your Scale, & in our Living Well Community.

Check us out & join us on your wellness journey.

Set an intention & put your game plan in play. Contact us if you need more ideas-we'd love to help.

It's all part of your healthier-happier lifestyle-Enjoy!

Best, Patrick & Jo-Anna

Show Note Links:

Great article on the concept of setting an intention: https://www.evelynlim.com/30-power-words-to-activate-intention-setting/

Two cool sites where you can fine great pieces, stones, beads, bracelets & more to inspire your intentions:

Tiny Rituals      Free Spirit Shop

Our podcast today sets you up for a great summer. Begin with resetting the way you think about a healthier lifestyle. Find your inspiration to stay healthy & happy with new outdoor activities, recipes for great smoothies, ideas for great grilling, tips on protection from the sun, & so much more, so tune it to have it all!

Don't forget to peak at our TakeAway Tipsheets: The Skinny on Eating Smart & our 7-Minute Workout. No Sweat!

We’d love to hear from you. Questions? Tips to share? Requests for covering topics that matter to you? Just email us at PJWellness@beyondyourscale.com.

You can join us on our Living Well journey with our digital course, 28 Days To A Healthier You, & check out our new Living Well Community Facebook page.

Sign up here to be included- we'd love it! We’ve got so many healthier-happier lifestyle tips to help you on your Living Well journey!

Our TakeAway Tip this week includes a suggestion to try a personal approach to your diet & exercise plans. We’ve linked all our Balanced Coaching packages for you to check out.

What better way to jumpstart your summer than personalized one-on-one sessions full of great information that can help!

We've got lots more to share.  Surf our BeyondYourScale.com site for tips,tools, inspiration, products, personalized plans, recipes, TipSheets, motivational Story-Tales & so much more.

It's all part of your healthier-happier lifestyle-Enjoy!

Best, Patrick & Jo-Anna

Show Notes Links:

Changing The Way You Think About A Healthier Lifestyle: https://www.edocr.com/v/pgv2v21g/beyondyourscale/Changing-The-Way-You-Think-About-A-Healthier-Lifes

Smoothie Recipes: https://www.beyondyourscale.com/smoothies-snacks

Balanced Coaching: https://www.beyondyourscale.com/balanced-lifestyle-coaching

How much we spend on health & wellness-you'll be surprised! https://us.myprotein.com/thezone/training/much-americans-spend-health-fitness-survey-results-revealed/#:~:text=In%20a%20survey%20conducted%20by,of%20%24112%2C000%20in%2their%20lifetime!

Delighted you're here! We wanted to let you know first, we love exchanging info with our followers & listeners, so please get in touch if you've got questions, topics you'd like us to review or to share your own tips with our community.

We'd love to travel with you on our Living Well journey with our digital course, 28 Days To A Healthier You. You can check out it on our home page. 

Sign up here to be included- we'd love it! We’ve got so many healthier-happier lifestyle tips to help you on your Living Well journey! 

Here’s our TakeAway Tip this week: We really do believe there are no strictly right or wrong decisions. Life is all about change, & every choice we make can bring its' own lessons & rewards. It's all part of the process, so don't be afraid to jump in! 

We've included a great Decision-Making Graph you can print & keep for referral, & we've put the link in our Show Notes too. 

We've got lots more to share. On goal-setting & how to turbo charge your goals, finding your why, harnessing your willpower, & setting yourself up to succeed.

Just surf our site for those keywords on our blog & podcast pages. It's all there for you to use to create your own living well lifestyle! 

A part of your healthier-happier lifestyle-Enjoy! 

Best, Patrick & Jo-Anna 

Show Notes Links:  

https://edu.gcfglobal.org/en/problem-solving-and-decision-making/why-is-it-so-hard-to-make-decisions/1/ 

https://www.edocr.com/v/vzznzp3v/beyondyourscale/decision-making-infograph 

We always chuckle when we start the one-page blog, because the topics cover whole books! Once we include the podcast, we get to expand a bit more.  

It’ll all really come together when we explore everything we’ve covered in simple, yet effective ways you can use everyday to conquer your lifestyle goals & live well each day, in our digital course, 28 Days To A Healthier You.  

Sign up here if you'd like to join us, we'd love it! 

Finding the best time in your day to exhale, remembering to focus on just the task at hand, learning to recognize & appreciate the moment, to cultivating creative projects-it's all a part of a process you can embrace to reap the healthy-happy benefits of mindfulness!  

These are just a few ideas-you know there are so many more. We'd love to hear what you've got on mindfulness, so email us & let us know! We'll catch up with you again on Thursday. 

Here’s our TakeAway Tip this week. We’ve linked a few of our cool posts on Grounding, Rituals, & our composite on Mind-Check Notes which really help develop the foundation for mindfulness.  

We’re including the link to our 10 Tips To Make Time To Practice for even more ways you can use to cultivate mindfulness! 

And check out the Little Book Of Mindfulness that Patrick mentioned for more ideas on how to include mindfulness in your everyday lifestyle. 

It's all part of your healthier-happier lifestyle-Enjoy! 

Best, Patrick & Jo-Anna 

Today, we want to continue chatting about all the ways you can channel, cope & create the space you need with the mental, physical, spiritual & social energies that scoop us up & twirl us around.

Everyone is different, & so is their lifestyle. So, discovering what space you need to clear or create is as unique a process as you are.

Where do you need to clear the decks & create a new space that will serve your healthy-happy goals this year? The mess in your bedroom or kitchen? The lack of enthusiasm or focus in your racing thoughts? Your lackluster diet or boring daily routine?

How's your spiritual reserve doing in these chaotic times? What do you do when stress overwhelms you?

Whether it’s in your home, at the office, or in your mind-creating the space that works for you is an important part of your everyday health & happiness.

Stay tuned, & we’ll discover together everything you need to know to create the space you need-figuratively & literally. Everywhere in your everyday lifestyle, so you can make the changes that will help you live your healthiest-happiest life ever!

Our TakeAway Tip this week? We'd love to help you create all the spaces you need in your everyday life, so you can live well.

You can check out all our packages here. You're sure to find something that hits the right note for your challenges & your budget-Enjoy!

Best, Patrick & Jo-Anna

PS-Here’s our Create A New Space Infograph, for ideas you can use with stuff you already have to design a new sweet spot for personal or professional goals!

Here’s the link to a cool article about the stress created by clutter that we mentioned in today's show.

We’ve had very different experiences, but have come to the same conclusions: If you want to live a healthier-happier life, you’ll eventually have to make peace & friends with your kitchen!

In today’s podcast, we’ll be touching on a few ideas we covered in our Sunday blog. You can access everything with the link in our Show Notes if you missed it, & in our Essential Kitchen Series that will definitely give you a cutting edge-pardon the cutlery pun, when you decide to conquer your kitchen. 

You can check out our 4-part series, with the blog & podcast combo’ed for your convenience, on our new Living Well Community Facebook page.

We give you a comprehensive A-Z on everything you need to know to master your kitchen duties!

We chat about all the tips you’ve been looking for: from crock-pots & grilling, to microwaves & shopping-& of course, meal prep & supplies.

Turns out, eating at home is the most cost-effective & healthiest way to go-it's a fact.

Tune in & make your kitchen duties healthier & happier! We’ve also put the direct link to another blog/podcast combo we did on “Cooking & The Hidden Gifts”.

Since cooking & kitchen tours are a big part of everyone’s lifestyle, we keep finding ways for you to explore the territory & enjoy it more!

Our TakeAway Tip this week? We've just added scads of new recipes to our kitchen. They’re broken down by categories. Starters & sides, entrees, one-pan recipes, desserts & more!

Click here for our complete collection. Just click & scroll until you find a recipe you’ve never tried before.

Bon Appetit! Best, Patrick & Jo-Anna

Kitchen Gadgets-From our 4-part Essential Kitchen Series. And finally, for more ideas to help you love being in your kitchen, here's the link to Our Shop.

Perfect timing to delve into part of our teaser for Module II of our new digital course: “28 Days To A Healthier You”.

After any holiday, we’re all a bit depleted, either from eating & drinking too much, running around with our kids & pets, or just the ins & outs of our relationships!

So, exploring all about the many forms of energy, each of which are vital to our well-being, and how to restore our energy levels, meets the spirit of renewal & is the perfect way to ease us into a healthier-happier every day.

We’ll tackle everything from visualization & meditation, being mindful & appreciative, having people & projects that promote enthusiasm & creativity, to getting grounded & staying active, & literally- having lots of fun!

We’d love to hear your ideas on how you keep your energies flowing, so email us at pjwellness@beyondyourscale, & we’ll share them with our followers.

Tune in today, & catch up on all the ways we can tap into our energies to live a healthier-happier lifestyle.

You’ll find the links to the article, the quiz, & the blog/podcast combo on Grounding we mentioned in today’s podcast below, so check them out-Enjoy!

Best, Patrick & Jo-Anna

https://www.military.com/military-fitness/health/mental-or-physical-exhaustion-assessing-your-energy)

https://www.restquiz.com/quiz/rest-quiz-test/

https://www.facebook.com/groups/1774815369344194/permalink/1856141981211532

Although the percentage of coffee-drinkers vs tea aficionados varies depending on where you are in the world, it’s very clear that almost everyone loves the ritual.

The smells, tastes & feeling that a coffee or tea break promotes is popular everywhere. But there’s so much more to it than that!

Research has been mounting for a long time on the many benefits, apart from a pleasurable indulgence, that drinking a cup of coffee or tea can bring.

We’re into all of it, & you’ll be more convinced than ever that taking your coffee or tea break is one of the healthiest habits you can enjoy, by the end of our show today, so stay tuned!

We’ll serve up all the good reasons to take a break with your favorite coffee brew-like preventing cardiovascular disease, fending off Alzheimer’s & Parkinson’s, & boosting your workout & recovery time. Wow!

And teas’ health benefits have been known for centuries. Black,  green & oolang teas boost immunity, promote better resistance to colds & flus, & reduce the oxidative stress that leads to inflammation, & a whole host of resulting conditions. Impressive!

The whole adventure of setting up a lovely tray with your favorite coffee or tea, beautiful mugs, & of course a healthy treat or two beautifully arranged on lovely dishes cannot be understated. It’s a personal moment of pure & sensual pleasure, & it’s good for you in every sense of the word!

There are few activities that can both relax & rejuvenate at the same time, so make sure you take a moment this week to create your own coffee or tea break. Let us know what you came up with, & we’ll share it with our followers.

We’ll put up some great new recipes for coffee, tea & treats in our Kitchen, & some cool systems for brewing from our Shop, so check them out & Enjoy!

Look for more ideas & tips on our site: BeyondYourScale.com

Our TakeAway Tip this week is: Did you know you can make coffee ice cubes? With summer coming, you can invent all sorts of refreshing iced coffees that will have a much richer taste & an extra delicious kick!

Best, Patrick & Jo-Anna-Enjoy!

We’d be happy to send you our blogs & podcasts, just sign up & we’ll deliver them to your inbox for free!

Abraham Lincoln once said: “Most people are about as happy as they make up their minds to be.”

Is happiness a choice? Think for a moment about a few well-worn expressions like “mind-over-matter” & “seeing the glass half-full”.

Your perception of what you feel is your truth. So if you always find ways to look on the bright side, you have the

backing of the accepted science that you will be happier & healthier. 

Stay tuned as we discover the concepts that can help you cultivate happiness. Just to name a few?

Living in the moment. Taking care of yourself physically. Finding ways to create mini-breaks. Taking inventory of your accomplishments & your dreams. Surrounding yourself with like-minded seekers of happiness.

These are just a few, & we also share ways to actualize them all, so you have the best chances possible to actually create habits that promote happiness.

You’ll be able to combat stress, boost your immune system, protect your heart, reduce pain, & even extend your lifespan.

We hope we’ve given you food for thought in choosing to be happier. Let us know how we can help! Email us at pj@beyondyourscale.com 

We’ve got your back with lots of useful & fun information you can access to create a healthier lifestyle everyday.

We want to get to know you & your unique challenges so we can help you to create a Living Well lifestyle that works for you & yours, so please reach out. We can Zoom or Skype for free!

Here are the links we’ve mentioned in today’s show, so you can use them to help create your healthier-happier Living Well lifestyle!

Best, Patrick & Jo-Anna

DeclutterThe Mind App 

The Power of Positivity    

Create A Positive Energy Lifestyle 

Morning Routine Checklist

This week, following up on last Sunday’s blog on our topic of setting an intention & making a commitment, we drill down on the ideas involved, which sometimes render the process a bit more difficult.

It sounds simple initially, yet people often find they get stuck. Either not being sure what their intention is, or not being able to make the commitment to pursue it.

We’ve learned, both personally & professionally, that no matter what you choose as support for achieving a healthier-happier lifestyle, it all begins with setting an intention & committing to it. 

Let’s tackle the 3 concepts today that might cause confusion in your process:

-How do we change from romanticizing to action from intentions to commitment?

-What’s the real difference between intention & commitment?

-What language speaks of intention & what language speaks of commitment?

It all begins with setting an intention & making the commitment. That's the key to achieving everything you want in your Living Well lifestyle.

If you can set your intention & make the commitment, you'll have conquered the most important first steps you can take on your wellness journey.

Everything will be easier once you do. Finding your motivation, harnessing your willpower, staying resilient & on track, will make more sense & be more attainable.

Tune in to gather insight on ways to identify each, develop them usefully, & use them effectively to help you set your intention, make your commitment, & most importantly-achieve your goals!

Let us know how we can help you set your own personal intention, & find the best way to commit to achieving your goal. Email us, or book a Zoom chat for free!

We'd love to have you join us for our "28 Days To A Healthier You". We'll give you lots of ways to step up & live a healthier-happier lifestyle.

Best, Patrick & Jo-Anna

PS-Here's the link we mentioned to the article about the 4.5 trillion spent on various aspects of wellness annually.

We know that to live well, you need to be reasonably happy. And, taking time to care for yourself without backlash or guilt is the only way to assure that!

We even designed a Personal Permission Slip, to remind & encourage you to cultivate Me-Time as a must and not an option.

We've attached the links to both the flyer, the postcard & Patrick's Good-For-You Video send from our Living Well Community Group on Facebook, so you can find what works best for you.

Print it & keep it in your wallet, or posted on the fridge. Any place where it can remind you to hit the Me-Time refresh button.

Our favorite line to motivate your entourage to leave you to it: “I’ll be back soon-better than ever!”.

And, it’s true. Even a 5-minute break can help you benefit both physically & mentally. That’s why they call it a breather. You can take time to inhale, exhale, relax & focus.

It automatically calms you & helps you cope. Of course, we’d like you to take 45-60 minutes of me-time, but as always, we give you smaller steps to get you started.

We cover lots of familiar scenarios in today’s podcast that you're sure to identify with, so tune in & let us help you commit to taking your Me-Time today!

And, don’t forget to print your Personal Permission Slip.

You can sign up for our “28 Days To A Healthier You” course, access all our cool Tip Sheets at BeyondYourScale.com, or just email us with questions or comments. We’d love to hear from you!

Our TakeAway Tip: There's a big difference between self-absorption & self-awareness. Keep an eye out for when you might need a breather. You know when you're frazzled, so don't wait until you burn out.

Take your Me-Time & soothe yourself without backlash or feeling guilty!

Best, Patrick & Jo-Anna

The first thing that came to mind is cooking! Patrick, with his 5 kids, & me with my constant travelling, we were never wowed about being in the kitchen. But, over time, we both discovered the magic of what cooking can do if you approach it as a rewarding activity instead of a dreaded chore.

Distracting & de-stressing you, connecting you with family, friends & community, saving time & money, sharpening your focus, developing patience, curiosity & flexible coping skills, & creating new confidence, & a sense of well-being. Really!

Cooking, once you break it down as we do in today’s podcast, will take on a new luster in your roster of cool things you can do to live a healthier-happier lifestyle everyday.

Tune in today & pick up all the cool tips we share about enjoying your time in the kitchen!

Taking everything in stride & enjoying every step of the way. Even for people like us who originally said-“uh-uh, I’m not really good in the kitchen”, cooking can change it all, & offer up so many gifts that make your everyday lifestyle healthier & happier!

Everyone in your world will be grateful that you cared enough to cook for them. And, even if your initial efforts could use some practice, it won’t matter when everyone sits down & says “thank you, this is awesome”!

Our TakeAway Tip this week? We're in the process of loading lots of new recipes to our website, inspired by this week's topic. Check them out-links are below.

Here are the other links we’ve mentioned in today’s shows: Our 4-part blog/podcast combo on Kitchen Essentials can be found on our brand new “Living Well Community” page: https://www.facebook.com/groups/1774815369344194/search/?q=kitchen%20essential

Here's Our Kitchen, especially our One-Pan Wonders!

Bon Appetit! 

Best, Patrick & Jo-Anna

Being honest about what you’ve managed-or not been able to, & why, with a simple review.

The importance of refreshing your plan with tweaking, adding, deleting & being realistic & innovative, so you'll stay motivated & on track.

Replenishing whatever you need to assure you can succeed, from sneakers to me-time, so you'll be inspired to keep checking off the steps you know will get you where you want to go.

People often get caught up in the process, which is awesome! But it’s equally important to acknowledge the progress you’ve made & reward yourself. Treating yourself to something healthy & indulgent is a great way to reward yourself for a job well done!

A little secret? The final idea is one that people don't often want to talk about, but it's oh-so-necessary in everyday life, alas.

If you've been following us even for just a moment, you know we always talk about the effort it takes to maintain a healthy-happy lifestyle. It’s never “done”.

But with all the ideas we share, & all the progress you’ll make, you know that by embracing the process, you can find joy & success!

Check out our post with some great tips on changing the way you think about healthier choices! We have lots more ways to help you create good habits that generate great results.

And do join us for our "28 Days To A Healthier You" & discover the way to go!

Best, Patrick & Jo-Anna

We are continuing to fill in all the information we’ll be sharing in our digital course: ”28 Days To A Healthier You”, with this week’s topic about the merits & importance of dreaming big, but starting small.

Everything from the Golden Rule of Change through the 7 reasons we believe you should dream big but start small.

We always advocate focusing on the small stuff, because the little things often have the biggest impact on our goals.

Take one small step, and then another, and another. Before you know it you’ll be well on your way towards conquering your challenges. 

It’s one thing to have a goal, or a plan, a process, or whatever. But, if you’re goal is too big, your plan too complicated, you will fail. Not because you can’t accomplish the goal, but because you became too overwhelmed, too soon.

Start setting smaller goals, take smaller steps& see what happens. You’ll build up your confidence, your skills,& your knowledge. You’ll start to believe that you can do it. That you can do anything!

Tune in & let us share the information that we promise can jumpstart your healthier-happier lifestyle, by taking the small steps that will indeed, help you get to your living well lifestyle!

Our TakeAway Tip this week: Take a moment & surf through our TakeAway TipSheets. We've amassed quite a collection, & there's sure to be something you'll want to print & keep handy to help you stay inspired & motivated!

For now, we hope your week is safe, healthy & happy! Email us at pj@beyondyourscale.com, & let us know how we can help!

We’ve got all the tools, tips, ideas, & plans to make sure you can dream big, start small & succeed in reaching your goals.

Join us! Sign up for our blog, podcast & of course, we’d love to have you for our digital course: “28 Days To A Healthier You”.

We’ll send you our free “10 Easy Steps To Lifestyle Transitions”. It’s our way of helping you jumpstart a living well lifestyle journey right away!

Best, Patrick & Jo-Anna

Enjoy!

We always talk about living well in practical terms you can relate to & apply, to transition to healthier habits.

We share the inspiration & the motivational actions you can take each week with ease, interest & fun!

Tune in today for a variety of cool information we share so you really can change your life & make 2021 your healthiest-happiest year ever!

Changing the way you think about a healthier lifestyle is the foundation for everything we offer. We know it's a process, not just a decision, & once you've reset your thoughts, the process you've created & the habits that become second nature will become non-negotiable, & something you look forward to accomplishing every week, because you feel more confident, energetic & healthier.

Here are some on the links to what we've discussed: https://www.edocr.com/v/pgv2v21g/beyondyourscale/Changing-The-Way-You-Think-About-A-Healthier-Lifes https://www.beyondyourscale.com/blog/realistic-rituals?

There are more, so check out the original blog for more articles at www.beyondyourscale.com

Join us, & we'll tackle 2021 & make sure it's our healthiest-happiest year yet. Email us or simply signup here & we'll keep you posted on our "28 Days To A Healthier You" & everything else you'll need this year to take off on your living well everyday lifestyle.

Enjoy! Best, Patrick & Jo-Anna

1)Your mindset: how you view your goal, your commitment, & what resources you plan to include to help you succeed. We review the process, to make it easier for you to achieve your goal.

2)Your surroundings: the ambiance you create to enhance your inspiration & motivation matters more than you think. We give you ideas that you can implement to help you every step of the way.

3) Your entourage: the people you have in your everyday inner circle can make or break your progress. We review the keys to identifying the energies that you & others in your immediate realm create & share. Good & bad-vibes are contagious, & can sabotage or help you succeed.

Join us & settle in-it's all here in today's podcast! And, don't forget to sign up to get everything we've got that can help you live well every day at BeyondYourScale.com

We'll send you our 10 Easy Steps To Lifestyle Transitions & you can also join us for our digital course: 28 Days To A Healthier You"-Enjoy!

We want to help you make 2021 the healthiest-happiest yet, & we've got a comprehensive, easy game plan to get you where you want to go.

It's your opportunity to turn those lifestyle changes into reality with our supportive simple steps you can implement today, to finally start your journey to a healthier-happier lifestyle for you & those you love.

Listen in to today's podcast as we recap all the ideas, tips & practical plans we share with you-to make your living well lifestyle something you can set out to achieve & succeed!

Sign up today, to enjoy not only our weekly blog & podcast, but we'll send you our “10 Easy Steps To Lifestyle Transitions” for free-just to get you revved up & in the mood. We're all about making it simple & fun to actually live a healthier-happier lifestyle every day!

Finding your why, discovering the feelings that motivate you & help you set your goals, the road to success & how to go about harnessing your willpower, are all part of our discussion. We explore each, & how they affect your progress.

We know It's all about the process, & once you've gotten a handle on the way to work the process, the sky's the limit!

Enjoy! In case you've missed anything, here's the link to our blog & our podcasts. Email us if you'd like us to send you any information we've covered, we'd be delighted!

Best, Patrick & Jo-Anna

Tapping into those feelings, & the motivation & resulting willpower, can keep your goals turbo-charged, & your chances of success much higher!

Taking the time to remember how you felt, to envision again the happy, anticipatory excitement you felt, will refuel your motivation to reset & pursue your goal anew.

It's like taking a B-12 shot to revitalize you, anytime life overwhelms you & you find your enthusiasm or drive lagging.

We'll walk you through the difference between end goals & means goal, so you can zero in on the details that will help, & give you examples we've all experienced, & what we can learn to help us move forward & achieve the goals we've set.

There's a lot more-as always, so settle in & enjoy!

We'll be offering a recap next week, so everyone will have a clear idea how much value you'll find in our February course: "28 Days To A Healthier You".

Here's a link to sign up, so you can jumpstart a healthier-happier lifestyle for you & your family, & make 2021 the best year yet!

Also, here's the link to Steve Pavlina's great post on end & means goals-so check it out!

See you soon. stay safe & healthy, Patrick & Jo-Anna

A great place to start? Invest a bit of time to examine why you're looking to implement change. Dig deep and discover what your goal is really all about. To get motivated you have to attach feelings to your goal.

But unlike motivation, your feelings tend not to waver. The more in touch you are with yourself & your feelings, the more consistently motivated you’ll feel on a daily basis. 

Connecting the dots & panning out to see the bigger picture is what today's podcast explores. All the ways we can examine our goals, find our why, & create a better plan to succeed.

Including some ideas you might not have considered-like habits that impede, thinking about what brings joy, or at least a sense of fun, & a clearer perspective on who you want to be, not just what you want to do.

Let us know how we can help. Email us, & we'll send you our free "10 Easy Steps To Lifestyle Transitions" to prep you for joining us to make 2021 the healthiest-happiest year yet-Enjoy!

PS-Here's the link we've mentioned: Lucid Chart 7-Step

Life gets in the way, so remember to be flexible & let your goals, & the actions that will help you realize them, evolve as your needs change.

The more you check off, the better you’ll be at building realistic, do-able lists. You'll become more confident as the process becomes second nature to you, & you discover how breaking down the lists into actions that will generate results gets easier to orchestrate.

Our TakeAway Tip? Bounce your ideas for any to-do list goals off people you know & trust. 

There's a good chance they'll have valuable feedback for you on the viability of your choices, & enlisting your entourage guarantees you supportive back-up.

We've also included the links to our PEACH-Y Plan, our Take It Up A Notch for winter, to help ease you back into good new year's ideas!

Enjoy our podcast & let us know if we can help in any way! Email us with your questions, ideas, & tips. We'd love to hear from you.

Once you have identified a few core values that are non-negotiable, you'll have a better foundational outline for tackling a new goal or project.

In today's podcast, we'll introduce & discuss the 7 core values that can impact your life the most:

Health, Intimate Relationships, Career, Finances, Spirituality, Desire To Learn & Grow, Contribution & Giving Back

Identifying your goals based on your values, & making your goals as specific & time-sensitive as realistically possible, is the advantage you need to succeed.

People set themselves up to fail by announcing huge, lofty goals that are far too vague or generic for anyone to be able to really say-"this is exactly what I want, so I now have a better idea of what it will take to accomplish it".

We'll explore more about goals & goal-setting next week. All in preparation for our "28 Day Challenge" we'll be kicking off in January. We want to pave the way, after our holiday break, to jumpstart our plans for a healthier-happier new year in February-with our digital course: "28 Days To A Healthier You".

Our TakeAway Tip: Engage as many people in your entourage as possible, so that you have a support system of people who want you to succeed. Especially during this holiday season, so you can stay as healthy & happy as possible!

Happy Holidays! Best, Patrick & Jo-Anna

PS-To help you indulge, yet keep hold of the reins, we're offering 2 TakeAway TipSheets:

-our PEACH-Y Plan, & our Take It Up A Notch For Winter. Enjoy!

In today's podcast, we'll explore a few key elements of making sure your willpower stays in your corner & keeps working for you as you make the transitions to a healthier-happier life.

If you've harnessed the process once, you can replicate it whenever you need to with just a few tips & tools.

Think about the times in your life you were most successful, either personally or professionally. More than likely, you first felt an inner desire to pursue that something. Once the inspiration took hold, you began looking for ways to make it happen. The motivation to act then followed.  

Everyone can tap into this effective process to attain goals & complete projects. Noting what inspires you, then creating a motivational response is a surefire way to harness all the willpower you'll need to successfully reach all your goals! 

You'll need willpower to take the plans you've dreamt of & are now motivated to pursue, into actionable steps.Why not make it yourpower, & take back your control?

Think about what value you place on what you want & why. We'll be delving into values & why in our next 2 blog/podcasts, so sign up & don't miss a beat.

Sign Up here & get our free 10 Easy Steps To Lifestyle Transitions to get you revved & ready to go!

So listen in for really effective ways to harness your willpower. And, we're always here to help! Just Email us.

Best, Patrick & Jo-Anna

*ShowNotes for today:

-Warming up for our 28 Day Challenge! Starting January 1st, we'll send you one simple, daily action you can implement right away, to challenge yourself to start your new year with the right intention without jeopardizing your everyday, or being too tired to try.

We'll bet you've done it as often as we have. You're gung-ho & excited, really motivated...& then everyday life gets in the way, & your healthy plans grind to a halt. Sound familiar?

In today's podcast, we're all about the small changes you can make in your everyday lifestyle that really make a difference.

From real-life stories, & the Pareto Principle, to taking everything up a notch just a bit, plus a cool 7-minute workout &, our free download for our 10 Easy Steps To Lifestyle Transitions, we've got the easy tips to help you transition to a healthier-happier lifestyle by making everything as simple as possible!

Listen in, & get a handle on streamlining your lifestyle goals for the upcoming holiday season & beyond.

If you missed our Living Well blog last Sunday, where we first talked about today's topic, you can access it here.

We'll be adding more each week as we approach the launch of our "28 Days To A Healthier You" course, so check it all out at BeyondYourScale.com

Best, Patrick & Jo-Anna

PS-Here are some of the links we chatted about today-Enjoy!

Our Take It Up A Notch TakeAway TipSheet For Fall, with a few, easy to change ideas:

Dr.Oz's 7-Minute Morning Workout with a simple routine everyone can handle.

Today, we give you ideas about penning your thoughts as the most effective way to jumpstart your projects & achieve your goals. 

Whether you use a post-it on the fridge, a stream of thoughts in your journal, or an actual to-do list, writing everything down will organize your thoughts, clear out your anxiety & give you a handle on accomplishing what you need to in your everyday life.

Here's the link to the blog we mentioned, so you can check it out, & use some of the tips to stay motivated & on track!

The Power of Positivity

Google-Buster Q & A: Is Multi-Tasking Myth Or Magic?

Multitasking is a myth because truth be told- you can only truly multitask if one or more of the tasks is "second nature”. With important tasks, better to organize your time & prioritize your to-do list, one goal at a time.

If you need tips, plans or some back-up support, email us at pj@beyondyourscale.com We want to help!

Best, Patrick & Jo-Anna

Giving meaning to your activities always helps keep you motivated & moving forward, so take time to invest in getting to know your triggers & then, create rituals that are pleasantly reinforcing so you can keep bad habits at bay & live a healthier-happier lifestyle!

Our podcast today is full of all sorts of rituals-from your morning routine, to mastering the art of letting go.

So settle in & explore the possibilities of how rituals can be the catalyst you need to turn your life around, & into a healthier-happier adventure-Enjoyl

PS-Here are the links we mentioned:

-Our Essential Oils TakeAway Tipsheet

-Eden's Garden Essential Oils Starter Kit

Let us know if there's anything else we can help you with.

Email us at pj@beyondyourscale.com

It's all a prelude to our new year's course launch:"28 Days To A Healthier You"! It'll be specially priced for the next few weeks, so be sure to sign up early!

We take you through the easy ways you can transition to better choices, step-by-step. You won't be overwhelmed or deprived-just inspired!

From walking your dog, to eating good meals, deep breathing to create a break in your day, from lists & journaling,to ideas for winding down at home, we have the goods to make it happen without breaking a sweat-figuratively!

Happy Thanksgiving-Be safe & healthy this season! Best, Patrick & Jo-Anna

PS-Here're the links to cool tips & spots we mentioned in today's cast: Lifestyle Checklist , our Kitchen & Shop, & our post on the Power Of Positivity-for great ways to stay motivated! Finally, our 20-minute easy-peasy videos-one from Patrick & one from Jo-Anna. Enjoy!

Check out our free TakeAway TipSheet that you can use to inspire you to add positivity in your every day lifestyle.

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

Enjoy!

Our review includes ideas to take your favorite foods up a healthier notch, with Patrick's free booklet :"Comfort Food Without The Guilt". You really can maintain an upbeat mood & a healthier indulgence. With a little tweaking, they're not mutually exclusive! 

You can start simply, with no fuss, mood-boosting treats like our great Smoothy Bowl full of whole grains, berries,& yoghurt for breakfast, or our Spring Salad with dark leafy greens, tuna & beans for lunch or dinner. 

We've also included a cool article breaking down the A-Z of everything that affects your mood. Today's cast is a bit longer, but we wanted to give you everything we could find to keep you in a good mood-Enjoy! 

https://www.healthline.com/health/happy-hormone

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

It is more important than ever to reap the benefits of your connection to nature. Walking along the beach,camping in the woods, or hiking mountain trails-soaking up the elements , & recharging with the earth's energies has been a proven asset to maintaining health for centuries.

Your mood, your immune system & your every day life will be much healthier & happier when you include a back-to-nature activity in your lifestyle! Contact us @pj@beyondyourscale.com for ideas, plans & more!

https://www.healthline.com/health/grounding-techniques#soothing-techniques

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

Take 25 minutes, & see what ideas you can try, to reset your conditioning, & pave the way to more easily reach your goals. Contrary to what people might think, this subject is fascinating, & fun-really! And, you'll find something for everyone. So help yourself get where you want to go, & find a smoother path on the way to achieving your goals!

PS-Let us know how we can help-reach out to us at: pjwellness@beyondyourscale.com

-Lifestyle Checklist:

https://www.edocr.com/v/5ro9lvja/beyondyourscale/Lifestyle-Checklist-BYS-Ways-To-Stay-Grounded-anda

-Take It Up A Notch-Fall:

https://www.edocr.com/v/zkvgdedg/beyondyourscale/Take-It-Up-A-Notch-Fall-2020-1

Book List:

The Power of Habit by Charles Duhigg Click here

Atomic Habits by James Clear Click here

7 Habits of Highly Effective People by Stephen R. Covey Click here

The Secret Behind Successful Behavior Change Using The ACT2 Method

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

Affiliate Disclosure

The PJ Wellness Show and www.beyondyourscale.com is reader (listener)-supported. When you buy through links on our site, we may earn an affiliate commission at no added cost to you.

At www.beyondyourscale.com, we occasionally use affiliate links in the content that we create for products and services that we recommend.

If you click on one of these links we may receive a commission after you buy something. This helps us make more great content that helps you build and grow a thriving business on the internet.

Amazon Affiliate Disclaimer: As an Amazon Associate, we earn a commission from qualifying purchases, at no added cost to you.

Everyone's home more often, so organizing ways that fit your lifestyle, without time or money wasted is a priority for us all.

If you missed our intro to meal kits in Sunday's Living Well Blog, you can click here to catch up! 

Check out different dietary menus, single or family plans, organic & sustainable options, shipping costs & more. We've given you the layout you need to have a convenient, nutritious meal kit delivery experience you'll appreciate in these stay-at-home times! 

Bon Appetit! 

PS-We'll be posting a complete listing of all the meal kit delivery services we've checked out. Subscribe here & we'll send it to you as soon as it's finished.

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

Here's the link where you can fill in an online questionnaire that will give you the right answer what chronotype you are.

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

Life is complicated enough without adding time-consuming chores. Having these timesaving & efficient gadgets in your kitchen is sure-fire way to make meals faster & easier to manage, so you & your family can stay healthier & happier.

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

Enjoy! 

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

The Kitchen Triangle, & the zoning it creates, really helps organize what you need to maximize the space in your kitchen. Once you've got your zone operationally functioning, you'll be happily surprised at how much more enjoyable your time in the kitchen is. Getting used to moving about in the zone is fast & easy, because now, everything is in a conveniently reachable place.

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life! 

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

Everybody knows a little bit about smoothies, they've been a trend for quite some time. But, there's so much more you can do with smoothies with the right ingredients & equipment, & we want to share with you many of the possibilities that will improve your nutritional & fitness levels, & help you boost your overall health.

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

Working From Home Without An Office Space?

Need A Quiet Corner To Meditate Or WorkOut?

Or Just A Way To Organize A Reasonable To-Do List? 

Patrick & I Have Some Great Ideas To Revamp It All-So You Can Live Well Together!

Creating the space you need is all about making every day easier to live well. The space in your head, home & workplace all matter when they aren't designed to help you get everything you want or need to get done.

It's the small changes that create huge results! Sometimes all it takes is rearranging things-including your thoughts, & just delineating a spot for something that hasn't existed before, so you'll be inspired & enthusiastic about tackling your to-do list.

And yes, COVID19 has turned our world upside down. Let us help you create and manage your new "normal". It's the healthiest thing you can do right now!

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!

Each week we tackle the lifestyle wellness questions you've been wondering about. Everything from weight loss strategies & fitness tips, to wellness plans & lifestyle ideas. Lots of information that can help transform your every day from rushed & overwhelming to healthier & more inspired.

 PJ = Patrick & Jo-Anna

Patrick and Jo-Anna met in the hospitality industry and have been friends for over 25 years. They are the Chief Visionaries of Beyond your Scale, and co-host their new podcast,

 The PJ Wellness Show

 Between them, they've experienced a bit of everything. Traveling the world, marriage & family, working in various different industries & locales, learning languages & exploring cultural adventures, & collecting all the fabulous information they could! Patrick became a passionate advocate of health & fitness as a Certified Coach, & Jo-Anna became a Lifestyle Concierge, using her talents to share ideas on creating an inspired everyday life.

 Each took a different path that led to the same life-changing moment. After an inspired conversation, which both considered serendipitous, they decided to join forces to bring everything they'd both learned to busy on-the-go moms and their families, & help them make the small transitional changes that will result in healthier and happier lives!

Every Thursday - We Release A New Podcast to help you start changing your Life In 25 Minutes!

Staying healthy and feeling your best is more important than the number on your scale. Our 5 pillars to start living Beyond Your Scale help you cope with change to live life to the fullest. For yourself and those you love!

 1. Nurture Your Body - The Greatest Wealth Is Health

 2. Replenish Your Spirit - Take Time To Satisfy Your Soul

 3. Your Surroundings Matter - Create The Space-The Universe Will Respond

 4. Build A Spiritually Social Network - What You Affirm-Comes Back Tenfold

 5. Plan Your Dreams - Happiness Is Making Your Dreams Come True

 Join our conversation!

Inspiring you with all the possibilities available to transition to a healthier & happier life!

Sign up here to join our club of people committed to living well together and receive our FREE 10 Easy Steps to Lifestyle Wellness. We will also let you know about all our upcoming blogs and podcast chockfull of great ideas and tips you can use every day to transition to a healthier & happier life!