Food for Thought

Discover the transformative power of high-intensity interval training (HIIT) and the popular HYROX competition in this episode. Our hosts, experienced coaches and athletes, share insights on optimizing performance through specific training strategies, balancing intensity with recovery, and fostering a supportive community. Whether you're a seasoned athlete or new to fitness, learn how HIIT can...

Discover how to build strength, muscle, and endurance effectively without risking burnout or injury. This episode breaks down the science behind different training modalities, revealing why bigger muscles don’t always mean more power and how neurologic efficiency can enhance strength. With insights from Mike Vershelden, learn about frameworks like 5x5 and 5/3/1, and the importance of recovery and...

Most people overlook the secret ingredient to lasting results: programming that balances intensity, mindfulness, and longevity. In this episode, Stephen & Mike reveal the exact system they use to craft workouts that build strength, boost endurance, and prevent burnout—without overloading your joints or draining your motivation. Whether you're a seasoned athlete or just getting started, you...

In episode 36 of Greenfork’s Food for Thought podcast, host Stephen Zabala is joined by coach Mike Verschelden of On the Move Fitness for the launch of a 4-part series on building real, sustainable fitness programs. They break down the essential foundations—finding your “why,” setting realistic goals, reverse-engineering from the result, what makes a great coach, and why most social media fitness...

In episode 35 of Greenfork’s Food for Thought podcast, Stephen sits down with Saratoga Sweat owner Kat Stack as she shares how discovering Bikram yoga transformed her life. Stephen and Kat dive into the mental, physical, and spiritual power of hot yoga, why discomfort is essential for growth, and how the practice improves life far beyond the mat. Connect with Kat and learn more about Saratoga Swea...

In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with Rachael Charbonneau to talk about mindset, self-awareness, and how to stop letting fear and negative patterns control your life. They break down practical ways to handle stress, build resilience, and make real progress toward personal growth. You can find Rachael Charbonneau online at rachaelcharbonneau.com and bo...

In this episode of Food for Thought by Greenfork, host Stephen Zabala interviews Kristen Nelson, owner of Yoga Mandali in Saratoga Springs, about her journey from college yoga classes to owning a heart-centered studio rooted in bhakti yoga—the path of love and devotion. They explore the full spectrum of yoga beyond physical postures, including breathwork, meditation, mantra, restorative practices,...

In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with Jessica Hauprich, who is organizing the Saratoga half-marathon, to explore how running, endurance sports, and community can drive personal growth, resilience, and purpose. From marathon training to founding a welcoming run culture in Saratoga, Jessica shares how movement has shaped her mindset, motherhood, and lea...

In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with yoga teacher and personal trainer Kali Meliski from Continuous Evolution to discuss mindful movement, functional training, and why fitness should support your life—not dominate it. They explore yoga, barre, strength training, and creative movement as tools for longevity, balance, and mental well-being. You can fin...

In this episode of Food for Thought by Greenfork, Stephen Zabala sits down with returning guest Patrick Campbell of Ecotone Performance Health & Fitness to explore movement, recovery, and what it really means to feel good in your body. They dive into flow-based training, nervous system regulation, and why rest, recovery, and intentional movement matter just as much as the workout itself. You c...

In this new episode of Greenfork’s Food for Thought podcast, host Stephen Zabala chats with fitness and nutrition coach Naiya Grec as she shares her unique journey from circus arts and dance to becoming a personalized lifestyle coach, emphasizing sustainable habits, listening to your body, and avoiding quick-fix myths. She and Stephen discuss strength training, running, goal setting, and the power...

In this episode of Greenfork’s Food for Thought, host Stephen Zabala sits down with fitness coach and competitive powerlifter Kenny Rhodes for a deep dive into training, mindset, recovery, and how competition shapes a person both inside and outside the gym. Their conversation weaves through golf, powerlifting, motivation, burnout, and the pursuit of long-term progress with honesty and humor. You c...

In this episode of Greenfork Food for Thought, host Stephen Zabala sits down with Mike Nelson, owner of Five Towers Media, to dive into the realities of entrepreneurship, burnout, discipline, and finding purpose in your work. They explore the ups and downs of running a business, staying committed to personal growth, and building a life rooted in health and community. Find Mike Nelson at fivetowers...

In episode 26 of Greenfork’s Food for Thought, Registered Dietitian Lindsay Ferrara joins host Stephen Zabala to reveal why the bathroom scale and wearable calorie estimates are often misleading, how metabolic testing and InBody scans give a truer picture of health, and why preserving muscle and fiber intake matter far more than chasing quick weight loss. They dive into diet myths, GLP-1 drugs, DE...

In this episode of the Greenfork Food for Thought podcast, host Stephen Zabala and guest Whelden Graziano openly discuss men's mental health, sharing personal struggles with depression, overwhelm, relationship failures, and the societal pressures on masculinity. They explore coping strategies such as exercise, yoga, meditation, journaling, building a supportive tribe, and embracing vulnerabili...

In this episode of Food for Thought by Greenfork, host Steven Zabala chats with fitness and nutrition coach Jackie Orr about her transformative journey from a stay-at-home mom battling weight gain, grief, and self-medication to becoming a passionate trainer who has changed countless lives. They delve into themes of personal growth, the healing power of fitness and community, overcoming family trau...

In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with Dr. Sarah Avery, an integrative physical therapist, yoga practitioner, and women’s health advocate. Tune in as they unpack her journey from traditional outpatient PT to building a holistic practice centered on manual therapy, bone health, and cyclical wellness — plus the story behind her seed cycling company, Moon...

In this episode of Food for Thought by Greenfork, host Stephen Zabala interviews Dr. Craig Nelson, a chiropractor from Intrinsic Chiropractic in New York to discuss his holistic approach to musculoskeletal health. Dr. Nelson shares insights from his 25-year career, blending biomechanical expertise with emotional and cellular wellness strategies to foster lasting health changes. Dr. Craig Nelson ca...

In this episode of the Greenfork Food for Thought podcast, host Stephen Zabala welcomes Melissa Rose, a massage therapist, mother, and musician, who shares her serendipitous path into massage therapy. Tune in as they explore topics like storing trauma in the body, the power of human touch, ecstatic dance, somatic practices, music as meditation, and tips for holistic wellness. To connect with Melis...

In Episode 20 of the Greenfork Food for Thought podcast, host Stephen Zabala welcomes guests Vicki Braunstein and Kiera Kenyon to discuss the powerful connection between food, mental health, and healing. Together, they share how their “Food and Mood” program uses nutrition education to support emotional well-being. The conversation explores comfort food psychology, trauma and nourishment, barriers...

In Episode 19 of the Greenfork Food for Thought podcast, host Stephen Zabala reconnects with childhood friend Tess Palma-Martinez, a private chef, sound healer, and sonography student. Recorded in Stephen’s kitchen, they discuss Tess’ journey from Saratoga to NYC, Brazil, LA, and Costa Rica, exploring sound healing, primal movement, and the role of frequencies in well-being.  To connect with Tess,...

In Episode 18 of the Greenfork Food for Thought podcast, host Stephen Zabala sits down with Christian “Mo” Morales, a strength and performance coach working with athletes of all ages and levels. Mo shares his journey into athletic coaching, from internships and early experiences to leading athlete programs, and dives into topics like youth vs. adult training, the art and science of coaching, using...

In Episode 17 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Don Walton, an MMA athlete, coach, and promoter. Listen in as Don shares his journey from fighter to coach at the Academy of Elite Martial Arts in Saratoga, discussing weight cutting, founding Elite Fighting Promotions, and the discipline of martial arts. To reach out to Don about training, follow @saratoga...

In Episode 16 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Renee Salerno, an endurance athlete, yogi, and aesthetician. Renee, owner of Namastetics, shares insights on her journey through yoga, mountain biking, cross-country skiing, and her approach to skincare that emphasizes self-care and education. From the transformative power of restorative yoga to the importa...

In Episode 15 of Food for Thought, host Stephen Zabala sits down with educator and mindfulness coach Leah Ferrone to explore the impact of technology and social media on mental health, relationships, and real-world connection. Leah shares neuroscience-backed insights, practical mindfulness tools, and stories from her work with kids, parents, and teens to help listeners build healthier tech habits...