9 to 5 Wellness

Are you tired of doing endless crunches with zero results?  In this episode, we’re breaking down the real truth about getting visible ab definition—and it has nothing to do with starving yourself or living in the gym.  Discover how to  structure your training for a deep, strong core.  We cover the 1% nutrition tweaks that reveal your muscles. Why protein is your best friend? How to build a sustain...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

🎙️🎧 In this episode you can learn 3 simple tips for busy mornings that feel rushed and stressful. Mornings that start with answering emails and often skipping breakfast. The three simple, repeatable habits to set the tone for the day:  Drink a full glass of water immediately upon waking to rehydrate after sleep and improve focus;  Add light movement such as foam rolling, gentle yoga, pushups, or...

In this episode we are discussing a  “five pillars of health” blueprint for preventing and often reversing chronic conditions such as type 2 diabetes, heart disease, and high blood pressure.  Our guest Graham Hawley shares his origin story inspired by family experiences with diabetes and emphasizes personal responsibility and small weekly habit changes. We dive deep into the pillars whihc are: Nut...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

In this episode, learn three tactics to neutralize workplace gossip:  The “Gray Rock redirect.”  Adding a genuine positive spin about the person being discussed. A direct exit with simple phrases that set boundaries and protect reputation. 00:00 Welcome to the Podcast 00:29 Weekend Races and Wins 01:45 Why Gossip Spreads 03:44 Gossip Damages Trust 05:00 Three Ways to Shut It Down 05:16 Gray Rock R...

🎙️🎧 In this episode learn how to practice diaphragmatic (belly) breathing which is a quick way to reduce stress, lower blood pressure, and feel grounded. Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstreng...

In this episode we’re addressing high performers and leaders who routinely overgive—saying yes when their body says no, volunteering for crises, and carrying others’ slack. Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  htt...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

In this epsiode I'm outlining five science-backed benefits:  Improved mental health through parasympathetic activation  Increased flexibility and balance Functional strength gains  Reduced chronic pain  Better sleep quality Tune in to learn more...... 00:00 Welcome and Host Intro 00:30 Sunny Day Check In 01:03 Corporate Yoga Reality 02:06 Myths and Mindset Shift 03:22 What Yoga Really Is 04:0...

In this quick “wellness bite,” learn why balance is critical for mobility and independent living, especially with age-related decline in muscle mass, proprioception, and inner-ear function.  According to CDC data,  one in four Americans 65+ falls each year and that falls are the leading cause of fatal and non-fatal injuries in older adults, including hip fractures and traumatic brain injuries. And...

Did you know  that 86% of executives and employees link company failure to lack of process visibility and clear roles for team members? This episode explains how to implement workplace strategies for process transparency. You'll learn how to decrease: workflow confusion Duplicated work Hidden bottlenecks Micromanagement Stress & burnout  Delayed projects Revenue loss Send us Fan Mail 🌟...

Sustainable beauty isn't just about what’s in your cabinet—it's about the ecosystem within you. 🌿✨ I had such a great converstaion with Marquita Robinson , a cosmetic chemist with vast experience in the skincare industry, about how we often focus on "fixing" the surface, but our skin is a living canvas reflecting our internal state.  In this podcast epsiode you'll learn:...

In this episode I'm outlining three main reasons your “full switch” may be off. You'll learn about: Why skipping breakfast and running on stress hormones plays a big role? How eating “naked carbs”  trigger intense hunger signals? My recommendations for feeling full. 00:00 Welcome and Episode Setup 00:43 Why You’re Always Hungry 01:06 Reason 1 Skipping Breakfast 03:27 Reason 2 Naked Carbs...

In our hustle culture and an “always on” mindset make breaks difficult for high performers and entrepreneurs. In thsi episode I'm sharing three benefits that I experienced last week by taking an unplugged vacation after five years. Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info...

This conversation explores how thoughts, emotions, and actions have energetic value and affect biological and chemical reactions in the body, the impact of chronic rumination and prolonged stress hormones, and the concept of heart–brain coherence and humans as electromagnetic beings. You can learn more about our guest at: https://www.linkedin.com/in/catherinechadwick/ https://www.instagram.com/cat...

In this episode I'm discussing the prevalent issue of rounded shoulder posture, which affects 98% of adults.  Tune in to learn the three-move routine to correct this posture, including the doorway pec stretch, the W squeeze, and the chin tuck. 00:00 Introduction to the Nine to Five Wellness Podcast 00:37 Host's Personal Update and Super Bowl Talk 02:15 Main Topic: Fixing Rounded Shoulder...

discuss the importance of creating inclusive workplaces for different personality types. Benjamin shares insights from his recently released book, 'Silent Strength,' which focuses on the strengths of introverted leaders.  We talk about the successes of introverted founders like Larry Page and Sarah Blakely and how organizations can leverage both introverted and extroverted strengths. Tun...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

In this epsiode you can learn about my 30-Day Running streak starting on January 1st, 2026.  I'm sharing the significant physical and mental benefits that experienced from running daily.  Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about o...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

In this episode I'm exploring the concept of 'time under our control' and investigates how many hours in the day are truly within our control outside of work, sleep, and mandatory obligations. 00:00 Introduction to the Nine to Five Wellness Podcast 00:37 Exploring Time Under Our Control 01:27 Patient Experiences and Health Impacts 02:29 Survey Insights on Free Time and Happiness 03:...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...