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Have you heard of mindful eating?

Maybe you struggle with the idea of eating a piece of chocolate 'mindfully' and perhaps it is even reminiscent of your dieting or disordered eating days, where you savoured each mouthful and ate as slowly as you could to try and convince yourself you were having 'enough' food.

But as Ela tells us, mindfulness, mindful eating and movement is about so much more than that. Listen to the episode and let us know your thoughts.

Through the episode, we also refer to Intuitive Eating. By comparison, Intuitive Eating is a self-care eating framework Intuitive Eating which integrates instinct, emotion, and rational thought and was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. Intuitive Eating is a weight-inclusive, evidence-based model with over 200 studies to date.*

* This quote was taken from the Intuitive Eating website.

Click here for more info.

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

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It's that time of year again... As the sun comes out, we are expected to neatly deal with the transition from winter to summer clothes - and our bodies are even more scrutinised than usual and critically assessed as to their suitability to wear bikinis as well as our skin-exposing summer wardrobes.

We had a very personal conversation about straight-size privilege, the issue with bikinis, how transitioning from winter to summer can bring up all sorts of body image worries, how waiting for the 'perfect' body size will mean missing out on living and enjoying life, and much more (we ARE the queens of tangents..)

If any of the things we discussed resonated and you would like some support navigating them, please get in touch!

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

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Creating an inclusive and safe space for everyone to explore movement and work out can be challenging - Trey Joseph took on that challenge and through his own experience of living in a marginalised body as a transgender man and learning how to coach from a trauma informed lens he is DOING JUST THAT!

We had such a great conversation with Trey and chatted with him about

- how he came to his inclusive approach to fitness

- his new coaching programme

- what is needed for people to feel safe in the spaces they exercise in

- why we could all do with a bit of dancing

Trey is a strength and fitness coach, personal trainer, and behaviour change specialist who’s all-in on making exercise enjoyable, accessible, and inclusive.

As a queer, transgender man who transitioned later in life, he knows what it’s like to live in a marginalised body—and how intimidating working out can feel, especially when you're just starting or don’t feel at home in mainstream fitness spaces.

What Trey loves most about working out is how it supports his mental and emotional health, and he wholeheartedly believes that everyone deserves the freedom and resources to move their body in a way that’s right for them. That’s why his coaching style is client-centred, compassion-led, and designed to build confidence, and every workout he coaches is designed to feel safe, fun, and zero-pressure.

He’s one third of the Strength Crew coaching team (along with his wife Emma and dog Dexy), offers online fitness classes as well as 1:1 sessions, and you can chat to him on IG at @trey_strengthcrew

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

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You may have heard the term 'trauma-informed' and been drawn to it, but maybe aren't entirely sure what it means. Maybe you struggle with group exercise as you just find the environment triggering or feel uncomfortable saying no to hands on assists. Maybe you'd like to try more in-person classes but just don't feel safe.

Maybe you're done with fitness instructors and their body shaming cues which always make you feel a little less than.

Maybe you feel entirely disconnected from your body and would like to be able to tune in and offer more kindness to yourself. If any of these statements ring true for you, you are in the right place.

Doris Müllner is a Berlin-based non-diet dietitian and trauma-informed yoga teacher dedicated to supporting people in reconnecting with their bodies—free from weight stigma. With a compassionate, weight-inclusive approach, she guides clients toward intuitive eating, self-trust, and sustainable well-being. Her work centres on body respect, mindfulness, and the belief that health is not determined by size. Through online yoga classes and 1:1 sessions, Doris creates safe spaces for healing and gentle movement, helping individuals move away from diet culture and toward a more liberated, embodied life.

Ela and I know that you will LOVE this conversation and find it as enlightening as we did. Have a listen and drop us a text if you enjoy the episode.

You can find Doris here:

https://dorismuellner.com

Körperakzeptanz-Podcast (Body Acceptance Podcast)
https://podcasters.spotify.com/pod/show/koerperakzeptanz

Online Yoga Studio
https://dorismuellner.com/online-yoga-studio/

Instagram
https://www.instagram.com/foodfreedomflow

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

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Ela was flying solo for this episode, speaking with the wonderful Milda Zolubaite, who is a Registered Nutritional Therapy Practitioner and Disordered Eating Specialist. Having struggled with disordered eating and binge eating herself, Milda is passionate about helping people find a way to break the binge-restrict cycle.

In this episode we talked about

- Milda's story and how she found a way to heal her relationship with food and eating

- how binge eating is not about lack of willpower

- the role of restriction in binge eating

- how there is a complex interplay of emotional, environmental and psychological aspects that can influence our food choices and eating behaviours

- the amazing 'Break the Binge Cycle Summit' that Milda has organised (see info below)

Break the Binge Cycle Summit: a FREE four day event (28th April - 1st May 2025) to learn practical tools and strategies to help you stop binge eating and find peace with food - with presentations from 29 amazing experts and tons of resources

Click the link here to sign up (just a note from us: we would encourage you to get the upgrade pass so that you have ongoing access to the presentations, incredible bonus content from speakers at the summit, and more!)

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

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Now there's a question! Do you like yourself? Ela and I would say we're both working on it and that's ok. For me, leading with self-compassion has been the game changer.

So many of us engage in negative self talk and thankfully now we know about neural plasticity and the more we challenge these negative thoughts, the more resilience we build up against them.

As promised we want to share a couple of fabulous resources with you to get you on your path to liking yourself:

https://self-compassion.org/

Dan Harris's TED Talk - Stop Being A Jerk To Yourself

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

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It's always humbling to speak to our amazing experts and our conversation with Dr Kamila Irvine was no exception! Whilst she is a very senior researcher and serious advocate for weight-inclusivity, she is also incredibly good fun to chat to and we could have gone on for much longer!

We talked about:

- how body image is susceptible to many influences

- what are precipitating, perpetuating, protective and pre-disposing factors when it comes to our body image and how we can mitigate them

- how neurodivergence can impact our eating behaviours and contribute to disordered eating

- how eating disorder recovery might need a different approach in neurodivergent individuals

- how body sensations can impact our body image

- how disordered eating behaviours and intentional weight-loss have been normalised

- her amazing work with www.bodyhappyorg.com

- her flour/cake analogy!!!!

Bio:

Dr Kamila Irvine is a Senior Lecturer in Body Image and Eating Disorders at the School of Psychology, Sport Science and Wellbeing at the University of Lincoln, where she teaches and researchers all things body image in the context of eating disorders and beyond.
Her research work encompasses a number of multidimensional themes and interests including intervention and prevention, LGBTQIA+, weight stigma and anti-fat bias, and perceptual body image.
Her main teaching responsibility is her module "Body image and eating disorders" for 3rd year Psychology students, and she is soon to start teaching 3rd year medical students too!
She also supervises research projects of dissertation and masters students, as well as PhD students; and works closely with Body Happy Org and First Steps Eating Disorders charity.

Follow her or get in touch with her:

Dr. Kamila Irvine | Senior Lecturer in Body Image and Eating Disorders

BSc(Hons), MSc, PGCE PCET, PhD, FHEA
Programme Lead for BSc (Hons) Psychology with Mental Health
(she/her)
SSB4204
School of Psychology, Sport Science & Wellbeing
College of Health and Science
kirvine@lincoln.ac.uk
@drkamilairvine, https://www.researchgate.net/profile/Kamila-Irvine, x.com/drkirvine

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

Send us a text

As Christine so aptly put it: What a powerhouse! Our conversation with Damali Fraiser was vulnerable, open and incredibly interesting.

We talked about:

- how to navigate body changes as we age and as we adapt to hormonal changes and injury

- Damali's journey of recovering from her hysterectomy

- how to coach with a trauma informed and inclusive ethos

- the importance of dismantling hierarchies (in movement and in general!)

- why she found herself drawn to kettlebell training

- the benefits of strength training and that it doesn't have to look the same for everyone

- her incredible coaching course for fitness instructors (see more information below)

- what a snatch is!! (Ela was clueless but is now totally in the know - listen to find out!)

Some more information about Damali:

Meet Coach Damali, pronouns she/her. Damali is a compassionate Kettlebell Expert, author, speaker, fitness / nutrition coach and founder of Lift off Strength & Wellness. Damali is known for her unapologetic opposition to diet culture in the kettlebell community and as a passionate educator who will help you learn to train with kettlebells safely. Through her Inclusive Kettlebell Coach course and certification programs, you learn to teach kettlebells from an intersectional lens that's size-inclusive, trauma-informed, judgement-free and for every BODY (emphasis on the body because humanity has always had body diversity)

You can connect with Damali on her website http://liftoffstrength.ca , on Instagram @‌Damali.Fraiser, TikTok and on YouTube @‌liftoffstrength or through her retreats for Black Women and women of colour (WOC) in Kettlebells @‌kettlebellsinblack.

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

Please reach out if you would like some support with your relationship to food OR movement. Ela currently has limited spaces for Intuitive Eating coaching and if you'd like to reconnect with movement, contact Christine.

AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x