Move Grow Rise

In this episode, I break down the power of a growth mindset! We break down neuroplasticity, action steps, and mindset shifts you need to take when learning something new and about challenges you may face along the way. Here are the journal prompts mentioned in the middle of the episode: Identifying Limiting Beliefs What is a recurring negative thought I have about myself or my abilities? Where did...

In this mini episode, we dive into the L.I.V.E. framework by Dr. Rangan Chatterjee for finding purpose in your life. This episode is for you if you are: - seeking more connection with others - unclear what your purpose is - seeking more moments throughout your day for yourself - someone who needs to focus on filling up your own cup The book referenced in the episode is The Stress Solution by Dr. R...

Do you carry a lot of stress around with you each day? Are you aware of all the factors that lead to stress? Do you wonder why some people seem to manage their stress well while others explode at the slightest inconvenience? In this episode, we will answer all those questions. We dive deep into the different types of stress, allostatic load, social determinants of health, and a couple of strategie...

In this powerful episode of  Move Grow Rise , we welcome Cameron Chiesa, a man whose inspiring journey from addiction to sobriety and improved health is a testament to the resilience of the human spirit. Cameron shares how hitting rock bottom gave him the clarity and motivation to turn his life around and prioritize his well-being. With honesty, humor, and practical advice, he encourages others to...

In today's episode I give you my personal system to maintaining a healthy lifestyle and setting my life up to move through each day with integrity and intentionality. Go from living in chaos to living life on purpose with this process! Identify your values.  Decided on what your current goals are going to be based on those values Identify your circle and people who can help you  Accept your curren...

In this episode, I invite Pheobe Tucker (she/they) to the pod. Phoebe is an herbalist, artist, and wellness coach living in a cozy cabin in Ludlow, Vermont. When not in her garden, you can find Phoebe curled up with a good book and mug of tulsi rose tea. We dive into the world of herbalism with Phoebe, an herbalist and self-described “apothecary witch.” We explore how plants can support our well-b...

📩 Stay inspired—subscribe to The Healthy Human Newsletter! In a world full of noise, stress, and endless distractions, how do we reclaim our focus, regulate our nervous system, and live in alignment with our values? In this episode of Move Grow Rise, we dive into the science and soul of staying present and undistracted. We explore Polyvagal Theory and how understanding our nervous system can help...

🌿 New Podcast Episode! 🌿 Hey, Move Grow Rise fam! 🎙️ This week, I’m thrilled to welcome Kelli Mays to the podcast! Kelli and I met through the Nutritional Therapy Association, where we’re both studying to become Nutritional Therapy Practitioners. Fun fact: our Goldendoodles look like twins! 🐶✨ In this episode, Kelli shares her health journey, why she chose nutritional therapy, and how working...

In this inspiring episode of  Move Grow Rise , we sit down with Mary, an Ayurvedic Practitioner, health advocate, and devoted mother, to explore her incredible journey to health, balance, and purpose. Mary shares how her personal health challenges led her to the ancient science of Ayurveda and how she now uses it to empower others. From navigating the complexities of motherhood to embracing the mi...

In this episode, I welcome my best friend Mackenzie Kittery. She was a founding member of The Hungry Owl Food Pantry at Keene State College and is currently the Chair of the Southern New Hampshire Human Services Council. Additionally, she works hands-on day-to-day with homeless youth. We dive into: What led Mackenzie to working with the homeless How she started the Hungry Owl food pantry How to he...

As a college track athlete at Castleton University, it was an honor to have Olivia join me for this episode. She brought so much raw vulnerability and honesty to this chat about self-worth, friendship, and stepping into her power. Olivia walks us through her fitness journey where she learned to love herself, build confidence, and truly see herself as art. She shares some tips on maintaining friend...

This week, We dive into how you can find your purpose and the importance of being surrounded by people and voices that uplift and empower you on your journey to your dream life. I opened up about a deeply personal chapter of my life: how toxic diet culture shaped my relationship with health and how I found my way to holistic wellness. 🌿 In this vulnerable episode, I share: My struggles with the d...

🌬️  Breathe In, Stress Out: The Power of Breathwork  🌬️ Feeling overwhelmed? Your breath is your greatest tool to find calm in the chaos. 🌟 💡  Why breathwork matters: ​Reduces stress and anxiety, grounding you in the moment. ​Lowers heart rate and blood pressure for a sense of calm. ​Boosts focus and clarity by improving oxygen flow to the brain. 🧘‍♀️  What is Box Breathing? Box breathing is a...

In this episode, we’re diving into the world of lung health with special guest John, an experienced respiratory therapist. Whether you’re curious about how your daily habits impact your lungs or you’re looking for actionable tips to breathe easier, this episode is for you! John shares his wealth of knowledge on the factors that positively and negatively influence lung health. From understanding th...

Welcome back to Season 2!! I am so grateful that you are here! In this episode, I go a big rouge, A bit tough, and bring the fire about discipline, self-confidence, and keeping your promises. We are introducing a new segment into this season and it is the HEALTH CHALLENGE OF THE WEEK!! Let me know how you are enjoying the video content and do our community a huge favor and share this episode with...

We are wrapping up Season 1 of the podcast with this short and simple episode about the benefits of exercise on your blood sugar regulation, sleep, and stress! I dive into a few practices to try and finish the episode with a personal story about how consistency can completely change your life. If you're feeling generous, please leave us a review and share this episode with a friend! @movegrowrisep...

What would you do if you knew you could not fail? What is the story I want to tell about my life in this season? Would you rather die wondering what if and having regrets or would you rather die knowing that you gave it everything you had, lived life to the fullest, and took bold action? In this episode, I share some inspiring examples of women who stepped into courage, took bold action, and just...

After you have meditated and journaled for your soul, the next thing to do is to eat right. In this episode, I share with you a few essential macro and micronutrients to add to your plate in the morning to provide your body with the fuel it will need to begin your day with energy and support optimal health. If you feel generous, leave me a comment and review, share this episode with someone you lo...

You are ultimately responsible for taking control of your life, being intentional with your time, setting yourself up for success, and trusting that no matter what, you are moving forward even when it feels like you are taking steps back. In today's episode, I dive into a few lessons I have learned in the last few months. I walk you through my day-to-day as an example of how I am setting my self u...

Gigi Hadid, Simone Biles, and Kobe Bryant all have this in common... they journal! When we write things down, we become three times as likely to accomplish our goals. Journaling reduces stress, has emotional regulation and self-reflection benefits, improves our likelihood of achieving our goals, and is all-around the perfect practice that is accessible to everyone regardless of who you are and wha...

Get grounded, connect with the universe, and thank your lucky stars for all the love and light already in your life. Last week we dove into just how important gratitude is in raising your vibration, changing your mindset, and helping you move forward in your life. Share this episode with a friend and leave the podcast a 5 star review on Apple Podcasts or Spotify to let me know if you enjoyed it! F...

Introducing episode 1 of 4 coming to MGR all about how to set yourself up in the morning! In this episode, we dive into the importance of being intentional with your time, what meditation is, and how you can get started too! Pop on your headphones, turn up your radio, and listen in to learn about this morning routine practice. Follow us on Instagram & TikTok at Move Grow Rise Podcast!

Trust & Faith in the universe are the foundation for manifestation and transformation in your life. Fear constantly is trying to hold you back, keep you comfortable, and stop you from living the life of your dreams. The universe only will show you one step ahead on your journey, not the whole path to get there. This means that you need to step forward with both feet, trust, and wait for the un...

Three super simple and easy changes that will make a huge impact and MOVE you forward on your health journey without adding more work to your day! Here are some additional tips from some Nutritional Therapy Practitioners in training that will help to improve you health too. Cassandra says "Take a 10-15 minute walk after breakfast without sunglasses." Rachel says "Chew your food more...

How often do you let the opinions of others control what you do? How often do you worrying about what other people will think of you? Do you let fear of judgement hold you back? In today's episode I dive into how to deal with opinions from our friends, family, and strangers when we are trying to level up, make changes, and reinvent ourselves. I share with you why these opinions may rise up and...