9 to 5 Wellness

Our guest Allie shares her inspiring journey from being an athlete to overcoming personal health challenges and becoming a bodybuilding pro. Discover the factors affecting metabolism and get practical tips for weight loss, including the importance of stress management, sleep, and gut health. Whether you're aiming to shed a few pounds or completely transform your metabolism, this episode has a...

In this episode we are tackling the pervasive issue of negative thought patterns with special guest Lindsay Carnick, owner of Onward Psychological Services.  Discover why our brains are hardwired for unhelpful thinking, how these thoughts impact our mental and physical well-being, and practical tips for breaking free from the cycle of worry and rumination. Tune in to learn how to identify and mana...

We are going into the fascinating world of futures thinking with guest Tameka Vasquez, a futurist, business strategist, professor, and founder of The Future Quo.  Learn about how : Futures thinking blends art and science to help organizations envision and prepare for dynamic futures.  The connection between futures thinking and wellness How leaders can use these insights to foster a more innovativ...

In this episode, we dive deep into the realm of workplace stress and how effective communication can help mitigate it. Dr. Craig Mattson, a researcher, teacher, and writer at Calvin University, join me to discuss various levels of stress drivers—from societal to personal—and explore practical communication strategies to foster a healthier workplace. Send us Fan Mail 🌟 🌟 🌟 If you liked this epis...

It’s almost time to turn the page to a new year! I’ve been reflecting back on this year and thinking of my goals for the next year. And I thought of doing an episode just on that. I'm reflecting on my personal and professional achievements and challenges over the past year.  Join me as I discuss my podcast’s  growth, my speaking engagements, and my fitness milestones, including running over 1...

If you are looking for answers on how to build muscle mass naturally then this episode is for you. In this episode I'm taking a deepdive into importance of building muscle mass for women and what are the bext approaches to build muscle mass with the 2009 Miss Universe title holder, Angela Beyer. Angela shares her inspiring journey from banking to bodybuilding, revealing how she built muscle n...

In this episode Dr. Campbell sheds light on obesity from a unique perspective, discussing it as a symptom of modern environmental and lifestyle factors. We are exploring the foundational biochemistry needed for optimal health, the role of stress, the importance of movement, and practical tips on maintaining a nutrient-dense diet. Tune in for an enlightening discussion you won't want to miss!...

Join me on this special Christmas morning episode as I share the transformative power of gratitude. I'm reflecting on my personal experiences, going from the joy of a snowy Christmas morning to the challenges and grown from over the past year.  I'm exploring how practicing gratitude can enhance our mental and physical health, reduce stress, and improve relationships. I'm also giving...

Learn why: stretching might not be the remedy you thought it was, and discover the importance of muscle activation and stability. We are also answering: ✅ Why should we stop stretching?   ✅ How can we flip the script on flexibility?   ✅ Is pain and loss of proper functioning a result of aging? From understanding biomechanics to practical tips for improving your flexibility and strength, this ep...

In this episode we explore what PMDD is, how it can affect individuals and explore some of the PMDD symptoms people may experience and what are some treatment options. Tune into learn about the four phases of the menstrual cycle, the powerful impact of rapid transformational therapy, and practical steps to reclaim your wellness. If you've been struggling with severe PMS, rage, anxiety, or dep...

According to Gallup’s Workplace Well-Being Committee, mindful leadership leads to a 10% – 12% increase in performance and a 21% increase in business revenue. Ever wondered how mindful leadership can skyrocket performance and revenue? Join me as I chat with Bob Martin, a former mob lawyer turned mindfulness guru, about the transformative power of mindful leadership. You can learn actionable tips on...

In this episode we are talking about all things longevity. Dr. Tom Rifai , a visionary in health and tech longevity lifestyle medicine joins us to undertand the five keys to longevity. Together we are tackling the startling facts about life expectancy, the importance of a healthy environment and mindset, and how genetics play a smaller role in our overall health than we might think. You can learn...

In this episode learn why acne is more than just a skin issue and discover the multifaceted factors behind it, including hormone imbalances, diet, and gut health. Leigh Brandon, a renowned author and holistic health expert with nearly 30 years of experience, shares actionable steps, from dietary changes to reducing stress, to help you achieve clear, glowing skin.  Tune in for expert tips and a dee...

We are taking a dive deep into the symptoms, importance of nutrition, managing mental health, and how workplaces can support menopausal women. Learn practical tips and strategies to navigate menopause with strength and resilience by tuning in. 00:00 Introduction to Nine to Five Wellness Podcast 00:28 Understanding Menopause and Its Impact 01:50 Meet Alison Blad: Expert in Women's Health 03:20...

Ever wondered how much sugar you're really consuming? Tune into this episode of the 9 to 5 Wellness Podcast as we dive deep into the staggering sugar intake stats of an average American. We are joined by Dr. Maribeth Orr, an obesity medicine specialist, they break down the impact of sugar and fructose on our health, touch on how to read those pesky food labels, and share simple lifestyle chan...

In this episode we are discussing the importance of stepping out of your comfort zone for personal growth and well-being. I'm joined by comedian and keynote speaker Tim Conniff, who shares his journey from a nervous college student performing at an open mic to a seasoned stand-up comedian.  We are diving into how pushing boundaries can build resilience, confidence, and rich relationships. Tim...

In this episode we are discussing the topic of Relative Energy Deficiency in Sports (RED-S) with guest Allison Yamamoto, founder and CEO of Ally. Allison shares her personal journey as a former athlete dealing with low energy, menstrual disturbances, and chronic stress, which inspired her to create a program to help women improve their relationship with food and fitness.  We dive into the symptoms...

Getting ready for retirement? Well, it's common to focus predominantly on building a solid retirement fund. It is just one piece of the puzzle when it comes to preparing for life after work.  Retirement  isn't solely about financial stability; it also encompasses various social, physical, and emotional aspects that are equally important for a fulfilling post-career life.  So in this epis...

Are you tired of succumbing to sugar cravings, especially during the festive holiday season? Say goodbye to the endless cycle of indulgence and regret with this transformative workshop on conquering sugar cravings. Get all your sugar questions answered. In this episode we will explore:  What makes us crave sugar? Practical strategies, science-backed insights to free yourself of sugar  How to navig...

Many people especially women struggle to lose weight even with healthy strategies in place like diet and exercise. Hormonal imbalances can lead to weight gain and make it harder to shed the pounds. The good news is that your hormones can be rebalanced some simple strategies and the right support. In this episode you can learn about:  Hormonal imbalances, including those involving insulin, cortisol...

You might think that we eat to satisfy our physical hunger. But wait that’s not the case! Eating is not solely driven by physical hunger, it often serves as a means of seeking comfort, stress relief, or self-reward. We eat to feel better, which often leads us to reach for unhealth foods like junk food and sweets, rather than nutritious options. In this episode we are exploring how emotional eating...

Whether you are seeking to kickstart a new exercise routine or looking to elevate your current program to optimize results, understanding the fundamental principles of exercise programming is key. Join me as I take a deep dive into the FITT-VP Principle and uncover the strategies that will help you achieve your fitness goals. Tune in to learn how Frequency, Intensity, Time, Type, Volume, and Progr...

We all crave freedom from something, right? In this episode, we are talking about freedom and why greater accountability in your life doesn’t equate to losing freedom. You'll learn: What does it look like to have healthy accountability in life? Why do people avoid Accountability? How does accountability give a better life? Once we decide to own it - what are the steps to create the life we re...

We are familiar with many emotions such as love, joy, and pain, but many experiences in life can be challenging to describe because they are so overwhelming. Those emotions can have an impact on our mental and physical health. And not only that they impact our professional growth. In this episode of the 9 to 5 Wellness show we are exploring emotional healing with Denise G. Lee. You will learn abou...

In this episode I'm navigating the HARD and EASY of success and share insights on how to navigate the journey toward your goals. I'm exploring  how setting goals before taking action, creating effective systems, daily repetition, and stepping out of your comfort zone are key ingredients in unlocking your full potential. Tune into lesrn more about the dynamic interplay of challenges and r...