We understand that life can be busy, which makes it difficult to care for yourself. That’s why we created the 5-Minute Fuel!
5-Minute Fuel is a condensed podcast (under 5 minutes!), perfect for those who are on the go or don’t have time to listen to our full-length episodes. Tune in each week to get your easy-to-incorporate tip to fuel your inner drive!
32. Forgiving Someone For a Past Mistake
In this week’s 5-Minute Fuel, Peggy continues the forgiveness journey by focusing on forgiving someone else who has hurt you. Holding onto grudges can keep you stuck and impact your overall well-being. Peggy shares with you simple steps on how to get started to forgive someone else for a past mistake. Listen in.
Forgiveness: Letting Go of Grudges and Bitterness (Mayo Clinic)
31. Forgiving Yourself for Past Mistakes - Part Two
In this week’s 5-Minute Fuel, Peggy encourages you take more steps toward forgiving yourself for a past mistake. Listen in and refer to the steps below to rid yourself of that shame, guilt or regret.
- Identify something that you feel regret over and write it down.
- Write how not forgiving yourself for this mistake holds you back? How has it impacted your life?
- Write what you have learned from this mistake.
- Lastly, write “I forgive myself for ________. I have learned from this mistake and it no longer controls me. I have let it go and am not defined by my past regrets.”
- If you like, take symbolic action to get rid of it: burn the paper, send it to someone or give it a good rip and dump it in the trash.
30. Forgiving Yourself for Past Mistakes - Part One
In the 5-Minute Fuel, Peggy gives you one simple action to do that will improve your overall well-being. This week’s topic is on how to forgive yourself from past mistakes. Listen in to get tips on moving past the regret and reducing the negativity from your mind.
29. Moving During the Day
In the 5-Minute Fuel, Peggy talks about giving you one action to practice that will improve your overall well-being. This week’s topic is how to incorporate more movement in your day. It’s become quite common to be sedentary due to the impact from the pandemic, as well as spending a lot time on a computer. In this 5-Minute Fuel, you will receive tips on how to add some motion to your day for better health down the road. Fuel up!
28. Adding One More Veggie To Your Day
In the 5-Minute Fuel, Peggy talks about giving you one action to practice that will improve your overall well-being. This week’s topic is about adding more veggies to you plate. Listen in and be reminded the value of how eating more vegetables is great for your health.
27. Social Media Detoxing
In this week’s Five (5) Minute Fuel, Peggy will talk about how social media, despite it’s benefits in bringing people together, can have a negative side that will affect your mental health. This week, commit to reducing your social media use. Whether it is for a day, a few days or the week – give your mind, body and spirit a break from the noise and instead focus on something that nourishes and keeps moving you forward.
26. How To Reduce Sodium in Your Diet
This week’s topic is about reducing sodium from your diet. Sodium, which is common in most foods in America, can be harmful to your health. Eating too much sodium can cause high blood pressure, which can lead to a higher risk in stroke and heart disease. In this 5-Minute Fuel, you will receive tips on how to reduce salt from your diet and lead you to better health down the road. Fuel up!
25. Job Assessment
5-Minute Fuel, Peggy offers you one action to practice this week that will improve the wellbeing. This week, Peggy talks about reevaluating your career when you are second guessing where your job is taking you in life or are feeling dread or unfulfilled each day when your alarm goes off. This goes the same for full-time, at-home, moms. How is that going for you? Listen in.
24. Reducing Sugary Drinks
This week, Peggy talks about why sugary drinks can negatively affect your health and ways you can reduce your intake of drinking sugary drinks.
23. No Spend Day
In this week’s recording, Peggy talks about having one “no-spend day”. When you go one day without spending, it feels good and truly does increase your overall well-being. It puts you consciously in control of your spending and making wiser decisions on where your money going. It’s very easy to spend money – all we have to do is sit down at our computers and click. By being cognizant, one day a week of no-spending, you will become more aware and gain more confidence around your money management beyond that one day.
In this 5-Minute Fuel, Peggy talks about giving you one action to practice this week that will improve the well-being of your mind, body, and spirit. This week’s topic is stretching. Often times, people forget or neglect to stretch starting their day, despite the numerous benefits it offers. Not just for the morning, but throughout the day as well. Buckle in as we discuss how stretching can help your overall health. Also, check out this link for easy ways to add some stretching to your day.
21. Portion Control
In this 5-Minute Fuel, Peggy talks about controlling the portion sizes of your food intake. Food servings in the U.S., particularly in restaurants, are significantly larger than what our body needs. Terms like “value meal”, “meal deal” and “value basket” entice people to eat a larger quantity of food for a cheap price. To begin be conscious and aware of how much food you intake, start by taking small amounts of food on your plate rather than piling it on.
20. How To Stay Motivated To Exercise
Peggy Paul, founder and visionary of SheTaxi.com alongside Michelle Gorni, nutritionist educator, yoga and pilates instructor and massage therapist, tackle the idea of how to stay motivated to work out and exercise your body, which seems to be a challenge sometimes. Emotional motivation is more important than physical motivation.
19. Small Changes Lead To Big Steps
Peggy Paul, founder and visionary of SheTaxi.com, alongside Carrie Romsos, life-certified coach, discuss the importance of taking gradual steps rather than “Go Big or Go Home”, as members approach a new module in the workbook. The importance of starting a plan includes the small achievements along the way rather than the all-in mentality that sometimes led to failure. It is easy to incorporate and it is not as drastic for your body and mind. Making lots of changes at once derives in unsuccessful results. They exemplifies this concept with the utilization of soda, rather than eliminating soda consumption after a long time of having many cans a day, Romsos describe the idea of small victories such as having one less can, as very important as well.
18. Challenges With Chafing
Peggy Paul, founder of SheTaxi, is joined by Michelle Gorny, nutrition educator, yoga instructor and massage therapist, to discuss how chafing affects our body. Michelle recommends Body Glide, a product available in sporting goods stores, as a treatment for chafing.
17. Take the Step for Outcome
Tune in as Peggy Paul, founder of SheTaxi, discusses how to challenge yourself by incorporating more movement into your life.
16. 28 Days to Form A Habit
Peggy Paul, founder of SheTaxi, is joined by life coach Carrie Romsos to provide us with the steps necessary to form new habits. Carrie explains that it takes 28 days to fully form a habit and that consistency is key. Tune in and fuel your inner drive.
15. Why Daily Reflection Is So Important
Join us as Peggy Paul, founder of SheTaxi, explains the importance of daily reflection. Begin your day with an affirmation, and stay focused on what you’re working on.
14. Pay Attention to Self-Talk
Certified life coach Carrie Romsos joins Peggy Paul, founder of SheTaxi, to discuss the importance of self-talk. Touching on topics such as gratitude, journaling, and affirmation, they explain how your body physically manifests what’s in your mind. Positive self-talk is vital to confidence, and we—especially women—often don’t realize how badly we can harm ourselves with negative self-talk.
13. The Importance of Gratitude
Carrie Romsos, certified life coach, joins Peggy Paul, founder of SheTaxi to talk about the importance of gratitude. Practicing gratitude improves our lives even though we may feel we’re at a low point. This Weekly Fuel’s motto is, “Where you are today is where you’ve wished you were in the past.”
12. Why Journaling Is So Important
Certified life coach Carrie Romsos joins Peggy Paul, founder of SheTaxi, to chat about the importance of journaling and how it can help us to rid our minds of negative thoughts. Journaling helps us reflect on our feelings and understand that we have the ability to change over time.
11. Why A Healthy Breakfast is So Important
Michele Gorny, who is a nutrition educator, yoga and pilates instructor, and massage therapist, joins Peggy to talk about why it’s important to eat a healthy breakfast every day. She also provides some examples of healthy breakfasts and explains how they work to stave off cravings and boost metabolism.
10. How to Start Exercising When You Are So Overweight
Michele Gorny, who is a nutrition educator, yoga and pilates instructor, and massage therapist, joins Peggy to discuss how to begin an exercise regimen even if it seems daunting.
9. Getting Your Tools In Order
Certified life coach Carrie Romsos joins Peggy to discuss how important it is to have all of your tools organized and at your disposal throughout your well-being journey. These tools include a journal, a weekly goal tracker, tennis shoes, music to motivate you, a photo of yourself as you begin your journey, and positive affirmations.
8. Get Your Sleep
This 5-Minute Fuel’s focus is getting enough sleep, which is just as important as water, food, and air. Sufficient sleep helps your immune system to function optimally.
7. Reducing Sodium in Your Diet
This 5-Minute Fuel focuses on reducing our sodium intake. On average, Americans consume 340 mg of salt daily, while the American Heart Association recommends a limit of 150 mg. For the sake of your cardiac health, we encourage you to start reading food labels and becoming conscious of what you eat on an everyday basis.
6. Going Alcohol-Free
In this 5-Minute Fuel, Peggy challenges you to eliminate alcohol from your diet for a week. Alcohol is very socially accepted in the United States, despite only having negative impacts on your body. Reducing your alcohol intake can decrease your risk of cancer.
5. Avoid Fried Foods
In this 5-Minute Fuel, Peggy chats about avoiding fried foods. Most American adults have high cholesterol levels due to eating an excess of trans fats, oils, and calories. At restaurants, you can become cognizant of what you’re eating by educating yourself on the ingredients in your food. When you reject fried food, you’ll quickly notice positive changes in your mental and physical health.
4. Making Life Inconvenient
In this 5-Minute Fuel, Peggy explains why we should sometimes go out of our way to reduce the level of convenience in our lives. Americans’ physical health has plummeted because we’ve grown so accustomed to the easy way out. But by accepting (and even creating) a small amount of inconvenience, you can incorporate more physical activity into your day.
3. Taking a Break From the News
In this 5-Minute Fuel, Peggy introduces the concept of news fasting. The stressful headlines of 2020 didn’t do our emotional and mental well-being any favors. Simply ignoring the unnecessary or repeated negative soundbites will create more space for nurturing your mind, body and soul.
In this 5-Minute Fuel, Peggy educates us on the importance of meeting our hydration needs by regularly consuming enough water. Staying hydrated augments our mental and physical well-being and aids weight loss.
This 5-Minute Fuel is about practicing gratitude. What you are grateful for in your life? How can you adjust your lens to view the glass as half full rather than half empty?