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Hosted by "Kay", owner and founder of PAFE: Nutrition and Fitness. Get ready to take in tons of ways to lose weight, be healthier and more active and get your mind to be happily focused on your progress! Connect with me further and check out my free resources and paid programs on my LinkTree: https://linktr.ee/pafenutritionandfitness Join my Facebook group: Teachers for Healthy Lifestyles and Weight Loss: https://www.facebook.com/groups/1015991379324951 Support this podcast: https://podcaste ...
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It's been a long time now! Kay has used this episode to describe what has been happening with PAFE and its marriage into her other business, Music Room. The result is an online catalog of resources called Uplevel U: Music. All of the best of what PAFE has to offer is housed there now. Check it out here Uplevel U: Music It's good to be back! We'll s…
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Episode 28: Intellectual Wellness and How to Get Started
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21:57
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Hey Everyone! The subject of today's podcast is easy- intellectual wellness, or what we need to do to keep our minds sharp, balanced, and always learning something new. The concept is easy, but sometimes getting started isn't, and I wanted to talk about, from the perspective of a teacher of a topic that nurtures intellectual wellness, how adult lea…
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Episode 27: Getting Healthy? What will your spouse think?
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21:48
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Hey Everyone! Let's welcome PAFE-Cast's First Guest! I decided to keep things (really) close to home for the first one and decided to interview my husband, Scott. Today we discuss the issue of what spouses think when wives decide to go with a healthy diet, even if they don't want to. I figured he would be great at this, especially since he works as…
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Episode 26: What Time Off Is Really Supposed to Do
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14:01
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Hey Everyone! I'm finally back after a bit of a sabbatical. This short episode explains things a little bit, but not without a major takeaway just for you. Stay tuned, because we are about to really kick things up a notch here on PAFE-Cast! Want to learn more about the 8 facets of wellness? Here is the link for the Wellness Guide for Teachers! Clic…
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Episode 25: How Investing in Your Wellness Pays You Dividends
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Hey Everyone! Today's episode is a little different. It's more of a memoir/story with a powerful lesson to learn. Last weekend I was on a much-awaited mini-vacation to Tennessee. Things DEFINITELY DID NOT go as planned. I'll tell you the whole story here. But what I also want to show you is how it affected me, how it could have affected me, and why…
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Hey Everyone! Today's episode focuses on Environmental Wellness. This is the type of wellness that covers whether the places you frequent either nourish or drain you. We will go through an exercise that helps you break this down and decide for yourself about where you physically spend the most time, and what these places do for you. Then we talk ab…
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Hey Everyone! I started the series about the eight facets of wellness, which will accompany a free e-book momentarily. Today's segment is on social wellness. It's SO, SO important because I believe that the sources of many people's stress lies with social wellness issues. So many of these issues can be mitigated with knowledge on what social wellne…
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Episode 22: What is Comprehensive Wellness? Part I- Overview
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Hey Everyone! With Mother's Day coming up tomorrow, I wanted to take a moment and encourage you to introspectively think about how you are "mothering" yourself. Most people don't consider themselves to be at peak wellness and it's important to know what wellness really means, so we know how to describe it to ourselves and then improve it. After all…
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Episode21: How to Find Self Care In Your Lifestyle
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Hey All, Today's episode discusses ways to examine your lifestyle for self care moments, and how to implement more of them. 1:05- Today's example of this using gardening. 3:27- How a good lifestyle choice can also be self care 4:05- The healthy impact of chores (mindset) My 12-Week Signature Program is the program that changes and works with everyt…
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Episode 20: The Link Between Stress, Healthy Lifestyles and Weight Loss
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32:51
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Hey All, Today's episode is an explanation as to how stress and anxiousness in your life can contribute and sabotage your healthy habits and weight loss efforts. We first examine the links to today's lifestyles and worklives to stress and other mental/emotional changes. Then we will talk about how when you don't address the need to make some sort o…
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Episode 19: PAFE 2.0 Health Coaching For Teachers
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Hey All, Today's episode is to explain a little about how PAFE is narrowing marketing efforts to speak directly to teachers and those in the education field. Currently, teachers are experiencing a time of high stress in their worklives and need support from whomever is able to give. As a former schoolteacher, and current studio music teacher with 5…
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Episode 18: What to do when you're alone...
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Hey Everyone! Today's episode is about how to handle people in your life when you embark on your weight loss journey. Sometimes, there isn't anyone who wants to go about it the same as you, so what do you do then? We will examine a few solutions for you. 0:00 Apologies... 4:19 How your weight loss journey is yours and won't look the same as anyone …
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Episode 17: What It's Like to Be a PAFE Client
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Hey Everyone! With so many different health and weight loss products and programs on the market, you're compelled to research exactly what you'd be getting into with your investment. This is it, right here. This is the answer to what you want, what you're looking for. Have a listen. 0:00 What it's like right now :58 The experience as a health coach…
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Episode 16: The February Resolution Slump and 3 Ways to Still Be Excited to Carry on with your Health Goals and Weight Loss
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17:14
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Hey Everyone! So it's the end of February on this snowy, cold day (at least here it is...). How are your New Year's Resolutions going? Still on track to achieving any health goals you have this year? Why is it that so many people struggle or fall off the wagon this year? Let's examine some of the thoughts and mindset behind it, and then talk about …
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Episode 15: On Self-Concept Part III- Fate Intervening
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Hey Everyone! How in touch are you with fate? Does it feel like sometimes things happen and you don't know why, but it was totally for the better? Did something happen that was horrible and you learned a lesson about it that you are truly grateful for, that was worth the pain before? Fate. I've had fate intervene quite often in my life, and usually…
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Hey everyone! I finally have finished creating ALL 3 of the self-guided challenges that I wanted to be available through the PAFE website and I'm ready to share them with the world! In this episode I discuss each one in depth so that you have some background on what amazing opportunities you'll have at your fingertips. Visit https://www.pafenutriti…
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In this episode we examine recommendations on water intake. There are some myths and discrepencies between how much to drink and what types, so we examine several of these. People often have questions as to types of quality water sources and what is going to nousish the body the best. We also will examine some of the effects of dehydration, just br…
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In this episode, I discuss some of the stuff that's working against us right now and the increasing need for self-care in the middle of winter, with this pandemic still carrying on. I share with you some insight of some quick ways to put self-care into your routine. The focus is how to make it easy and easy to implement and remember to do it. The m…
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Episode 11: Out with '21, In With a Better '22
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In this episode, I reflect on what I did well in 2021 for my health and fitness goals and what to do better for next year. Notice the tone and attitude I use when speaking about this. Is this the way you're going to approach the New Year with your goals? There's a lot to learn about this besides what the facts actually are, it's HOW I'm handling th…
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The holidays are always so busy! If you have a New Year's resolution to lose weight, get more active, eat better or have a healthier lifestyle, have you begun thinking about HOW you're going to do that yet? Beginning with a plan in place already will have you so much time and will keep you motivated because you won't feel like you're guessing. In t…
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Episode 9 of PAFE-Cast: On Self-Concept Part II: Some Beginning Thoughts on the Journey Toward Positive Mindset That Will Serve You Better
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There are so many common thoughts that hold us back from moving forward. In life, in weight loss, in our journey to our healthy lifestyle, in a positive mindset. It’s common to self-sabotage and do a 180 just when we feel like we are getting ahead. Here are some thoughts to consider when we encounter these negative thoughts. Even better, we will lo…
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The "E" In PAFE stands for Exercise! What is the best way to exercise? Comprehensive. There are a number of components that should be included in how you exercise. Exercise and fitness is NOT just cardio, or lifting weights. Those are both very important, but are still missing some critical components. These include balance and stability training, …
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The F stands simply for food. Not diet. In this episode we explore the difference between purchased meal plans and food coaching in a PAFE plan. There are a BUNCH of considerations to figure out to fully customize this plan, but you will discover why this really is so important for weight loss. These factors include, but are not limited to, portion…
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"A" stands for Accountability. It may be the single biggest barrier to everyone making their health and weight loss goals. Most people citing "sticking to it" as the single biggest reason why they fall off the wagon while trying to lose weight. In this episode, we examine why it's so important and look at some ways to incorporate accountability as …
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This episode explains why beginning your weight loss, fitness, healthy habit journey needs to have a specific plan. There are tips as to what to look for when seeking out the perfect plan for you, and what can happen if something is missing. Kay also talks about how plans are constructed for PAFE clients. 1:49 What a plan should contain 5:06 Exerci…
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Finally we are getting into the meat of what this podcast is all about! Having the mindset to deal with weight loss and healthy lifestyles is NOT an easy thing, and it's something that everyone struggles about because you have to constantly think and decide differently in order to make your healthy choices. And a lot of that starts with how we view…
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Episode 3: My Own Path With Losing Weight and Gaining Healthy Habits
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My own journey with losing weight has been quite a roller coaster. I wanted to share what I experienced, what I learned from, how I failed, how I succeeded and how I emerged from it all better, healthier, happier and way more likely to stick with my habits forever. This episode is a lot about what I figured out over a large amount of time. You know…
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Episode 2: About PAFE: Nutrition and Fitness
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This episode is about the business, PAFE: Nutrition and Fitness. It's all about what I do, and what free and paid services I provide. Listen to this episode to familiarize yourself with the process of how I can change your life! First, we start with PAFE defined, so that you know how I can help you, through what avenues, since we use a multi-facete…
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Welcome to the first episode of PAFE-Cast! To start out, I'm getting my bio episode out of the way, so you can learn a little about me and where I'm coming from. That way, we can get to the good stuff sooner! I'm Kay, nickname for Karen. I've been a studio music teacher since I was 15, and I hold a bachelor's and master's in music education. I own …
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