Embracing the Gray

Staying Grounded: Practical Tools for Managing Stress and Uncomfortable Emotions

 
In today's episode, Vic and Kels tackle the challenges of managing stress, anxiety, loneliness, and feelings of inadequacy. Whether you're grappling with emotional eating, fear of rejection, or navigating tough moments in your career, this conversation is packed with actionable tools to help you cope healthfully and regain control.
Through heartfelt discussions, expert insights, and practical strategies, they explore:
The RAIN Method: A simple yet powerful tool to Recognize, Allow, Investigate, and Nurture your emotions.
The SEEN Method: Developed by relationship coach Morgan Burch, is a transformative approach designed to enhance connection and understanding in relationships with 4 questions to identify what you may be Scared of, Embarrassed by, Expectations not met, and Needs you may have. 
Journaling Prompts: Reflective questions to help you process emotions and shift your mindset.
The Power of the Pause: How to create a moment of space between stimulus and response, inspired by Viktor Frankl's wisdom: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
Tools to Prevent Emotional Eating: Practical techniques to identify triggers and make mindful choices. 
If you’ve ever felt overwhelmed by emotions or stuck in negative patterns, this episode offers empowering perspectives and tools to help you navigate life’s challenges with grace and resilience. Tune in to discover how small shifts in your daily practices can lead to big transformations!
 
📚 Resources:
Click here to book a FREE Breakthrough Call with Kels
Click here to download your FREE Coping Skills Guide
Click here to get the Journal Prompts + 30 Self-Love Affirmations
FREE GUIDE: How To Bring Back Your Hunger & Fullness Cues
Our shared Google Doc featuring our Fav + Mentioned Quotes
📖 Books We Love:
Atomic Habits by James Clear
Intuitive Eating by Evelyn Tribole & Elyse Resch
The Gap and the Gain by Dan Sullivan
I Will Teach You to Be Rich by Ramit Sethi
📲 Stay Connected:
Join the Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Instagram: @victoriastump
Follow Kels on Instagram: @kelseymwiebe

How a Supportive Partner Can Change the Game for Your Health Journey

In today's episode, Vic and Kels dive deep into the vital role that a supportive partner plays in your health journey. Whether you're focusing on physical fitness, mental well-being, or personal growth, having someone by your side can provide the encouragement, motivation, and accountability needed to keep moving forward.
Through personal stories, emotional insights, and practical advice, they explore:
The powerful impact of having a partner's support during times of change and growth.
How to communicate your needs clearly and strengthen the support in your relationship.
Turning obstacles into opportunities for growth as a team.
Practical tips for fostering a partnership that encourages mutual self-improvement.
If you're looking to deepen your connection with your partner while navigating your personal growth, this episode offers insightful perspectives on building a relationship that lifts you both up. 
📚 Resources:
Click here to book a FREE Breakthrough Call with Kels
Click here to get the Journal Prompts + 30 Self-Love Affirmations
FREE GUIDE: How To Bring Back Your Hunger & Fullness Cues
Our shared Google Doc featuring our Fav + Mentioned Quotes
📖 Books We Love:
Atomic Habits by James Clear
Intuitive Eating by Evelyn Tribole & Elyse Resch
The Gap and the Gain by Dan Sullivan
I Will Teach You to Be Rich by Ramit Sethi
📲 Stay Connected:
Join the Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Instagram: @victoriastump
Follow Kels on Instagram: @kelseymwiebe

Breaking Free From The All-or-Nothing Thinking

In this episode, Vic and Kels get real about the struggle with all-or-nothing thinking—the mindset that whispers, “If it’s not perfect, it’s not worth it.” Whether it’s skipping a workout, breaking a diet, or missing a journaling day, they share how this pattern has shown up in their own lives and the toll it takes on progress and self-worth.
With candid stories and practical tools, they dive into how to ditch the extremes and find freedom in the gray areas. Tune in as they explore:
Why perfectionism keeps you stuck—and how to break the cycle.
How to celebrate small, imperfect wins without losing sight of your bigger goals.
Actionable tips to reframe “failures” and build a more flexible, sustainable mindset.
If you’ve ever felt like one misstep meant you had to start over, this episode will inspire you to bend, not break, and discover the beauty of balance and growth in the messy middle.
📚 Resources:
Click here to book a FREE Breakthrough Call with Kels
Click here to get the Journal Prompts + 30 Self-Love Affirmations
FREE GUIDE: How To Bring Back Your Hunger & Fullness Cues
Our shared Google Doc featuring our Fav + Mentioned Quotes
📖 Books We Love:
Atomic Habits by James Clear
Intuitive Eating by Evelyn Tribole & Elyse Resch
The Gap and the Gain by Dan Sullivan
I Will Teach You to Be Rich by Ramit Sethi
📲 Stay Connected:
Join the Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Instagram: _@victoriastump
Follow Kels on Instagram: @kelseymwiebe

A New Chapter: Vic’s Decision to Get Skin Removal Surgery

In this deeply personal episode, Vic opens up about a transformative decision: removing the loose skin left after her 160-pound weight loss. This journey has been one of resilience, self-love, and embracing change, and today, she shares what led her to take this next step in her story.
📚 Resources:
Click here to book a FREE Breakthrough Call with Kels
Click here to get the Journal Prompts + 30 Self-Love Affirmations
FREE GUIDE: How To Bring Back Your Hunger & Fullness Cues
Our shared Google Doc featuring our Fav + Mentioned Quotes
📖 Books We Love:
Atomic Habits by James Clear
Intuitive Eating by Evelyn Tribole & Elyse Resch
The Gap and the Gain by Dan Sullivan
I Will Teach You to Be Rich by Ramit Sethi
📲 Stay Connected:
Join the Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Instagram: _@victoriastump
Follow Kels on Instagram: @kelseymwiebe
 

A Much-Needed Life Update with Vic & Kels

In this episode, Vic and Kels are back from an unexpected hiatus, catching you up on where they've been and what they've learned along the way. They'll share life updates, celebrate recent wins, and touch on the importance of psychological flexibility. Listen in as they discuss releasing control and embracing courage—no matter where life’s path leads.
Resources:
Click here to book a FREE Breakthrough Call with Kels
Click here to get the Journal Prompts + 30 Self-Love Affirmations 
FREE GUIDE- How To Bring Back Your Hunger & Fullness Cues
Check out our shared Google Doc featuring our Fav + Mentioned Quotes!
Books We Love:
'Atomic Habits' by James Clear
'Intuitive Eating' by Evelyn Tribole & Elyse Resch 
'The Gap and the Gain' by Dan Sullivan 
'I Will Teach You to be Rich' by Ramit Sethi
Stay Connected:
Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Instagram: @_victoriastump_
Follow Kels on Instagram: @kelseymwiebe

Mastering Your Week: How Planning Transforms Productivity

Welcome to another episode of Embracing the Gray! Join hosts Vic and Kels as they uncover the transformative power of weekly planning and reflection. In this episode, they dive into how optimizing your time by thoughtfully planning your week can be a game-changer.
Whether you’re looking to enhance your productivity or seeking ways to create a more intentional life, this episode offers practical strategies and insights to help you take charge of your time and make every week a step towards your goals. Tune in to discover how a little planning and reflection can lead to big changes!
Resources:
Register for the Strength Training 101 Workshop
Click here to book a FREE Breakthrough Call with Kels
Click here to get the Journal Prompts + 30 Self-Love Affirmations 
FREE GUIDE- How To Bring Back Your Hunger & Fullness Cues
Check out our shared Google Doc featuring our Fav + Mentioned Quotes!
Books We Love:
'Atomic Habits' by James Clear
'Intuitive Eating' by Evelyn Tribole & Elyse Resch 
'The Gap and the Gain' by Dan Sullivan 
'I Will Teach You to be Rich' by Ramit Sethi
Stay Connected:
Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Instagram: @_victoriastump_
Follow Kels on Instagram: @kelseymwiebe

Don't Lose This Moment Searching For Another

Welcome to another episode of Embracing the Gray! Join hosts Vic and Kels as they delve into the profound significance of living in the present moment. In this episode, they emphasize the importance of embracing the here and now, rather than constantly searching for what's next. Through thoughtful discussion and personal anecdotes, Vic and Kels explore the meaning behind the quote, "Don't lose this moment searching for another," and share practical strategies to incorporate mindfulness into your daily life.
 
Whether you're looking to start your mindfulness journey or deepen your practice, this episode offers valuable insights and actionable advice to help you stay grounded and fully engaged with your current experiences. Tune in and discover how to live more fully in the present!
Resources:
Register for the Strength Training 101 Workshop
Click here to book a FREE Breakthrough Call with Kels
Click here to get the Journal Prompts + 30 Self-Love Affirmations 
FREE GUIDE- How To Bring Back Your Hunger & Fullness Cues
Check out our shared Google Doc featuring our Fav + Mentioned Quotes!
Books We Love:
'Atomic Habits' by James Clear
'Intuitive Eating' by Evelyn Tribole & Elyse Resch 
'The Gap and the Gain' by Dan Sullivan 
'I Will Teach You to be Rich' by Ramit Sethi
Stay Connected:
Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Instagram: @_victoriastump_
Follow Kels on Instagram: @kelseymwiebe

Recommitting to Your Goals

In this episode of Embracing the Gray, hosts Vic and Kels delve into the concept of recommitting to your journey. They emphasize that recommitting does not mean resetting, but rather continuing with renewed focus and determination.
After listening to the podcast, take time reflect on the following prompts:
What specific goals did you set for yourself in 2024?
Do your current actions and values still align with your 2024 goals? If yes, what reinforces this alignment? If no, what has changed?
Identify something you want to recommit to. How can you break this recommitment into manageable daily actions?
Imagine having successfully recommitted to your goal(s). How do you want to feel? Use phrasing like, "I am so glad that I feel..." to describe your emotions as if it has already happened.
FOOD FREEDOM RESOURCES:
Click here to book a FREE Breakthrough Call with Kels
Click here to get the Journal Prompts + 30 Self-Love Affirmations 
FREE GUIDE- How To Bring Back Your Hunger & Fullness Cues
Check out our shared Google Doc featuring our Fav + Mentioned Quotes!
 
BOOKS WE LOVE:
'Atomic Habits' by James Clear
'Intuitive Eating' by Evelyn Tribole & Elyse Resch 
'The Gap and the Gain' by Dan Sullivan 
'I Will Teach You to be Rich' by Ramit Sethi
 
STAY CONNECTED WITH US!
Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Insta at @builtstronggg
Follow Kels on Insta at @rediscover.you.strong

Intensity vs. Consistency

In this episode of Embracing the Gray, hosts Vic and Kels discuss their differing opinions and experiences with 75 Hard- the good, the bad, and how to find balance and sustainability without going to extremes.REDISCOVER YOU STRONG:
Click here to join the Waitlist for June
Click here to register for the Strength Training 101 Workshop
FOOD FREEDOM RESOURCES:
Click here to book a FREE Breakthrough Call with Kels
Click here to get the Journal Prompts + 30 Self-Love Affirmations 
FREE GUIDE- How To Bring Back Your Hunger & Fullness Cues
Check out our shared Google Doc featuring our Fav + Mentioned Quotes!
 
BOOKS WE LOVE:
'Atomic Habits' by James Clear
'Intuitive Eating' by Evelyn Tribole & Elyse Resch 
'The Gap and the Gain' by Dan Sullivan 
'I Will Teach You to be Rich' by Ramit Sethi
 
STAY CONNECTED WITH US!
Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Insta at @builtstronggg
Follow Kels on Insta at @rediscover.you.strong

Find Out Why You Are Eating So Much At Night

In this episode of Embracing the Gray, hosts Vic and Kels delve into the complexities of late-night eating habits. Exploring five distinct triggers, both internal and external, they invite listeners to embrace curiosity and discover moments of pause in their daily routines. Tune in for insights and strategies to navigate nighttime cravings with mindfulness and understanding.
 
BREAK FREE RESOURCES
Click here to book a FREE Breakthrough Call with Kels
Click here to get the Journal Prompts + 30 Self-Love Affirmations 
FREE GUIDE- How To Bring Back Your Hunger & Fullness Cues
Check out our shared Google Doc featuring our Fav + Mentioned Quotes!
 
BOOKS WE LOVE
'First Things First' by Stephen Covey
'Atomic Habits' by James Clear
'Intuitive Eating' by Evelyn Tribole & Elyse Resch 
'The Gap and the Gain' by Dan Sullivan 
'I Will Teach You to be Rich' by Ramit Sethi
 
STAY CONNECTED WITH US!
Rediscover You- Healthy, Fit, & Free Facebook Group
Follow Vic on Insta at @builtstronggg
Follow Kels on Insta at @rediscover.you.free