Plan to Feel Great - Changing mindset, improving health and losing weight
36 episodes - English - Latest episode: over 4 years ago - ★★★★★ - 139 ratingsAre you ready to crack your personal code for staying active, healthy and fit? Genetics and family history don’t make all the rules. Learn how to OWN your health!
Dr. Lauren Crigler has been in the trenches of poor health: severe back pain, pregnancy issues, and difficulty with weight loss and management. Rather than accepting any of those as fate, she had a different path. She became a personal trainer and running coach. She majored in nutrition, focused on psychology and went on to become a Doctor of Physical Therapy. Her drive to create better mental and physical health proved to be successful beyond expectation. And… she is passionate about helping YOU do the same!
Through a decade of keeping journals of patient problems, interventions and their outcomes, she found an important pattern: mindset is EVERYTHING. And making plans is the key to success.
She knows her niches well: back pain, pelvic issues, pregnancy and weight loss. But more importantly, she brings to the table her experience with goals setting, planning and mindset. Whether you want to improve your health and fitness, or dig deeper into how to create great mental and physical health…click subscribe so you can follow along and Plan to Feel Great!
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Episodes
#35: Belly Breathing techniques for relaxation, decreased pain and improved digestion.
September 03, 2019 16:00 - 10 minutes - 9.95 MBPlan to feel great
#34: Deep Belly Breathing for relaxation decreased pain and improved digestion.
August 27, 2019 10:00 - 13 minutes - 12.3 MBPlan to Feel Great!
#33: Urge Incontinence - Urine for a surprise on how to stop peeing uncontrollably!
August 20, 2019 10:00 - 22 minutes - 20.7 MBToday we’re talking about a topic that doesn’t feel all that mellow yellow: the experience of peeing when you don’t want to be peeing. It’s called urinary incontinence (UI), and it affects A LOT more people than you might guess! Though this topic is a little taboo, we’re going to have some fun with it, and by the end, you’re going to know what to do about it for yourself or your loved ones. UI occurs when you suddenly get a strong urge to pee and you just can’t get to the toilet quickly ...
#32: Take responsibility for your health and find your power!
August 13, 2019 10:00 - 14 minutes - 14 MBRemember that 90s pop song where the woman sang, "I've got the power!"? She's right. She does, and you do, too! There may be many things in life that we don’t have control over, but there is quite a lot that we DO, especially when it comes to your health. When you take responsibility for creating changes that are within your power, you move from the passenger seat to the driver’s seat. And then you're free to put the pedal to the metal! Recognizing and wielding your power can seem like a ...
#31: Hydration - for health, weight loss and athletic performance.
August 06, 2019 12:01 - 19 minutes - 18 MBRaise your hand if you know you drink the proper amount of water each day! How much is the proper amount, you ask? Roughly 0.5 oz to 1 oz of water per pound of body weight per day. (Do you still have your hand raised? Good!) This amount may seem like a lot, but it’s what our bodies need to perform optimally. Dehydration occurs when you use/lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. Episode 31 of my podcas...
#30: Automatic Healthy Behaviors - Imagine making healthy choices without even meaning to.
July 30, 2019 10:00 - 13 minutes - 13 MBSometimes it seems like our BAD habits occur so easily and effortlessly, don’t they? Why aren’t we as compelled to eat broccoli as we are to eat cupcakes?! But there is a way to get ourselves to participate in healthy habits without even thinking about it… and that is to make them automatic. I work with my clients a lot on their habits, because it’s one of the best ways to improve your mental and physical health; changing the little things that you do on a daily basis can help you lo...
#29: Arthritis - An up to date look at joint pain.
July 23, 2019 10:00 - 19 minutes - 17.8 MBArthritis is swelling and tenderness in your joints. Osteoarthritis, one of the most common types which more than 27 million Americans suffer from, causes a breakdown in your cartilage - the hard, slippery tissue that covers the ends of bones where they form a joint. When cartilage is good, it cushions the ends of the bones and allows nearly frictionless joint motion. But when cartilage is damaged, it can result in bone grinding directly on bone, which causes pain and restricted movement. ...
#28: Forming good habits - successful people are specific!
July 16, 2019 10:00 - 14 minutes - 13.2 MBWhich statement sounds more believable: "I am trying to improve my back pain," or "I am reducing my back pain by doing deep core strengthening and back extensions every day for 10 minutes at 7:30 am and 7:30 pm"? The difference between these two statements is specificity. Being specific gives you direction, helps you stay on track, and helps you to know when you're getting closer to your goal! So if you are trying to create a plan to reach a goal, resist the temptation to be vague with y...
#27: How to kick a bad habit by paying attention to cues.
July 09, 2019 10:00 - 15 minutes - 14.4 MBWhen you go to the movie theater, is it a given that you buy popcorn? What about on your morning commute: do you pass a doughnut shop and pop in for a coffee and a few glazed holes? How often do you pause to think about whether you really, actually want these things, or whether you’re indulging in them simply because they are there? Hey, there’s no shaming going on here! Rather, I want you to become more aware of the *cues* in your life. As a doctor of physical therapy, I use verbal ...
#26: Sleep - the 5 essentials for a good night's rest.
July 02, 2019 10:00 - 19 minutes - 18.4 MBSleep and health, pain and weight loss are intricately connected. Sleeping well and feeling rested are essential!
#25: The company we keep - how everyone around you is changing your brain.
June 25, 2019 10:00 - 16 minutes - 15.2 MBGot negative people in your life who are trying to rain on your goals? Our first instinct may be to avoid them, but depending on how close they are in your life, that’s not always possible. So It’s important to learn how to deal with these kinds of people in a healthy way. The reason is because (you guessed it) neuroplasticity! Our brains respond to what we put in them -- not just books and education, but also the people and media in our environment. Our actual brain pathways are influ...
#24: Retrain your brain to THINK things better - using neuroplasticity to reach your health fitness and weightloss goals
June 18, 2019 10:00 - 19 minutes - 18.1 MBIf you’ve been listening closely to the last two episodes, you now understand that you can work out your brain the way you work out at the gym! It’s called neuroplasticity and it’s likely something that you practice already on a small scale, but with conscious effort, you can maximize its results. Never say “I can't” but instead to say “I'll try” because your brain is wired to deliver whatever you feed it. And for my clients, I find that when they're mentally OPEN to stretching a little fu...
#23: Retrain your brain to DO things better - using neuroplasticity to meet your health, fitness,and weight loss goals.
June 11, 2019 10:00 - 24 minutes - 22.8 MBThis week's episode dives deeper into the heady (pun intended) topics Dr. Alicia Flach and I covered in episode 22. As a professor of neurological physical therapy, we talked about how the brain's pathways change and new pathways are created through what we do, what we think, and the environment around us. That means the power is within us! Since it's possible to retrain your brain, let's explore that deeper. Whether your goal is to run faster, reduce back pain, lose weight, or whatever el...
#22: Neuroplasticity - Change your brain, change your life! - with Dr. Alicia Flach
June 04, 2019 10:00 - 25 minutes - 24.1 MBThis week’s episode dives deep into neuroplasticity - the brain’s ability to change and reorganize itself and the way it functions! My dear friend and colleague, Dr. Alicia Flach, a professor in neurological rehabilitation at the University of South Carolina, has spent her career helping patients with stroke and spinal cord injuries find a way to get back some of the abilities that were lost. In so doing, she has spent countless years learning about the capabilities of the human brain. T...
#21: Playing to your strengths - Meet your goals without struggling!
May 28, 2019 10:00 - 15 minutes - 14.8 MBIn episode 21 of the podcast, we’re exploring exactly what it means to play to your strengths. It really is the best strategy in life, because the things that we focus on are the things that grow, right? After all, many of us have heard the quote, “water the plants that you want to grow.” So if you have two flowers, and one is a beautiful rose and the other is a thorny weed, why would you spend day after day watering the weed if that’s not the flower that you want to grow big and strong? ...
#20: Constipation - Pull up a stool and let's chat
May 21, 2019 10:00 - 24 minutes - 23.1 MBIn this episode, we dive deep into how you can get things moving… and no, we’re not just talking about exercise. We’re talking about another kind of moving, one that keeps you regular, one that starts in your gut and ends in your porcelain throne! Though it might not be dinner party conversation, constipation is a condition that affects nearly 63 million Americans, according to the American Gastroenterological Association. For some people, constipation is little more than an occasional nui...
#19: Building your base and prehab for life - improve strength, speed, and health.
May 14, 2019 10:00 - 17 minutes - 16.1 MBWe’ve all heard of the word rehab, right? It means to recover or heal after an injury or addiction. But what about the word prehab? In short, prehab means to get in shape before anything unsavory occurs. And that’s the topic of episode 19! The essence of prehab is building your base, which is a phrase commonly used in the running world that means to get your body systems built up so that they perform optimally in times of stress as well as in times of rest. The advantage of building your...
#18: How to have beautiful healthy skin: Best tips from a dermatologist - with Dr. Holly Glover
May 07, 2019 10:00 - 41 minutes - 38.6 MBWe all want beautiful, glowing skin, and there are more products out there than ever before promising that dream. That's why it's so helpful to have Dr. Holly Glover on this episode to talk all things skin care. How often should you wash your face and exfoliate? What is the most effective in-office treatment for anti-aging? What are the biggest skincare mistakes that people make? Are spray tans OK? Can skin cancers be prevented? When should you to see your dermatologist about freckles and ...
#17: Perfectionism - 3 ways that striving for perfect prevents health and weight loss.
April 30, 2019 10:00 - 20 minutes - 18.9 MBEpisode 17 tackles the giant elephant in the room that is currently squashing many of us: perfectionism. I happen to be a recovering perfectionist myself, and I still struggle with it. It’s something that many of my patients struggle with, as well; time and time again, something that comes up in my notes over the years is that progress (in whatever area of life) is being impeded by the desire to be perfect.The truth is, though, doing things imperfectly is better than not doing them. And once...
#16: The secrets to great teeth from a dentist and orthodontist - with Drs. Andy and Ambre Kragor
April 23, 2019 10:00 - 30 minutes - 28.7 MBHave you ever wondered why some people get cavities, while others with a major sweet tooth might not? It actually could be genetics! That’s a bummer to learn, but there are factors that you can control to prevent cavities like plaque and acidity in your mouth. This week’s episode of Plan to Feel Great! features an interview with Drs. Andy and Ambre Kragor from Kragor Orthodontics, and explores everything from when to bring your kids to the dentist and how to get your kids to brush correctly,...
#15: The stress, pain, and muscle tension cycle - How to break free and take back your health!
April 16, 2019 11:00 - 21 minutes - 20.3 MBHave you noticed that when you feel stressed out from your job or responsibilities, your shoulders start to feel more tense or your stomach gets (and stays) tight? That’s called muscle tension, triggered by pain or stress, and you should understand the connection between these three things so you can avoid longer-term impacts. The good thing is, there are a few simple techniques to manage this stress/pain/muscle tension cycle, such as the simple progressive relaxation exercise that I teach y...
#14: How your stress can help you grow - with Heather McKenzie
April 09, 2019 10:00 - 39 minutes - 36.3 MBAs a follow up to episode 13 on the topic of physical stress, this episode is an interview with an experienced counselor about emotional stress. Not only can we get through it, we can thrive and become stronger than ever. Heather McKenzie says our emotions are like signal lights on the dashboard. She suggests not looking at emotions as good or bad but merely as indicators of what’s going on beneath the surface. She gives us insight into the causes of stress, ways to address stress and prev...
#13: Stress creates strength - Harness the power of stress to get stronger and prevent injury.
April 02, 2019 10:00 - 14 minutes - 13.4 MBSometimes it seems like everyone is trying to live a “stress-free” life. We forget that stress makes us stronger. Stress causes growth - both physically and mentally. Without stress, we would constantly be in our comfort zone. But we don’t change and improve within our comfort zone! When it comes to physical stress...it’s not the stress that causes injury, it’s not using or overusing our bodies that wears them down. It’s time to shift the focus to HOW we use our bodies so that we can prev...
#12: Fight for your health in 7 steps - You are worth it!
March 26, 2019 10:00 - 15 minutes - 7.6 MBMany people are starting from a place of overwhelm when trying to solve their health and weight loss problems. In this episode, Dr. Lauren Crigler shares some patient/client problems that she and her husband, Dr. Britton Crigler, discuss in the evenings. They have documented consistent patterns in the roadblocks that people face and the successful strategies that they use. This episode presents 7 steps that are essential in finding a weight loss or treatment plan that works for you.
#11: Minimalism - How to improve your health with a minimalist kitchen.
March 19, 2019 10:00 - 21 minutes - 10.3 MBMinimalism reduces the clutter and chaos in your life. With less stuff, you get your time back. You can use that time for exercise, meal planning, and healthy cooking...or whatever you want! It’s a lifestyle that allows you to focus more on the things that matter to YOU. Becoming a minimalist (even half way!), can improve your mental and physical health. Learn how to minimize your kitchen - pantry, refrigerator and freezer - to help meet your health and weight loss goals. This is especial...
#10 Alcoholism - When does drinking become addiction? with Linde Ferrero
March 12, 2019 12:29 - 54 minutes - 25.3 MBToday's episode is an interview with Linde Ferrero, an experienced addiction counselor, about alcoholism. Linde explains the spectrum of addiction, the disease process, how to spot signs of alcoholism in yourself and others, and how to help. This episode increases awareness about blackouts, functional addiction, and the addictive thinking pattern. Ever wonder if, when and how to do an intervention? This interview offers a close look at the courage, love, and hope required to face addiction...
#9: Sugar addiction? - How to break the cycle.
March 05, 2019 11:00 - 17 minutes - 8.42 MBAre you addicted to sugar? Is sugar addiction real? What are the signs of addiction? Do you have strong irresistible cravings, lose control around the substance or consume more than you intended to? Every time you “get high,” your blood sugar level spikes and then crashes, leaving you craving more! Learn to avoid hitting rock bottom by taking a few steps to stop the cycle and break the sugar habit. You don’t have to give up your favorite foods, you just have to change your default mode wh...
#8: You aren't failing - Interval training makes your heart stronger!
February 26, 2019 11:00 - 17 minutes - 8.29 MBMany of us start and stop during exercise routines and other health behavior changes. While it’s easy to see that as failure, Dr. Crigler points out that it’s also a form of interval training! Repeatedly pushing yourself outside of your comfort zone increases VO2 max and makes your heart stronger. Physical interval training can also provide the psychological motivation to push harder while working toward other goals in your life. Your physical and spiritual heart will both become better at...
#7: Divorce - How do you stay healthy as you heal? with Andrea Janecki
February 19, 2019 11:00 - 51 minutes - 24.1 MBDr. Lauren Crigler interviews Andrea Janecki, a recently divorced mother of three young children. She talks openly and honestly about the emotional, financial and legal aspects of divorce. Andrea tells us how she guided her children through the process and how your “family” members are the people who treat you like family, regardless of what it says on paper. While her insights could be applied to any struggle, those going through separation and divorce will really want to lean in and list...
#6: Are your loved ones on board? - 3 ways they are accidentally sabotaging your goals
February 12, 2019 11:00 - 20 minutes - 9.73 MBThose who are closest to you have the power to help you reach your health and weight loss goals, but they also have the power to undermine your best efforts. Start to identify situations that are making it harder for you to stay on track and how to get your loved ones on your team. Learn how to support others and get them to love you healthy too! Plan To Feel Great brings you education, inspiration and an action plan. Subscribe today and plan to feel great!
#5: Love yourself healthy - 3 simple steps to improve your health and lose weight
February 05, 2019 11:00 - 22 minutes - 10.7 MBTreating yourself and your body like a best friend makes it easier to heal and lose weight. Dr. Lauren Crigler gives you 3 simple steps to change your mindset and increase your love and gratitude for your body. Plan To Feel Great brings you education, inspiration and an action plan! Subscribe today and plan to feel great!
#4: Self-identity - And how it impacts your health... every day!
January 29, 2019 11:00 - 21 minutes - 10.2 MBYour behaviors are strongly connected to your mindset - including your self-identity. Positive self-identities cause positive actions directly and indirectly. Learn 3 things to ask yourself to determine if a thought is worth keeping, don’t make these mistakes! If you want to harness the power of self-identity to make change easier and reach your health and weight loss goals, episode #4 is for you!
#3: Creating a plan that WORKS - Finding your guaranteed success point
January 22, 2019 01:07 - 18 minutes - 17.4 MBIf working toward your goals seemed daunting and impossible in the past, you need a better plan. We created targeted goals in episode 2, now we just need a GREAT plan. In this episode, you’ll learn to look at your past experiences more critically. Let’s vow to only make plans that make sense, are sustainable and bring you joy. I’ll give you my Guaranteed Success Point strategy and teach you how to build accountability into your plan. Then, it’s go time!
#2: Goal Setting - Set the right goals to make lasting change
January 21, 2019 15:28 - 19 minutes - 18.5 MBIn episode 2, learn to create detailed goals that are achievable and make sense for you. Let’s make some amazing goals that you can picture in your mind and get excited about! Subscribe today for more to come!
#1: Getting Started - The 5 essential steps for permanent success
January 21, 2019 15:15 - 16 minutes - 15.1 MBEpisode 1 sets you up for success with your goals to become healthier... and physically and mentally stronger. You’ll learn to discover your default mode and begin to shift your mindset to create lifelong success. Subscribe today for more to come!
Plan to Feel Great! - Intro
December 18, 2018 01:02 - 1 minute - 2.15 MBDr. Lauren Crigler has documented her success in orthopedic and pelvic physical therapy and weight loss for over 15 years. Now she wants to help YOU break down barriers and improve your health forever. If you are ready to Plan to Feel Great, please follow, rate and subscribe!