Rebel Wellness

Welcome back to Hot Take Summer! In this episode, we're delving into another hot button topic in the health and fitness industry: intuitive eating. Join me as we unravel the concept of intuitive eating and explore what it means to truly listen to your body. We'll discuss who can benefit from adopting an intuitive eating approach and who might need to approach it with caution or seek additional gui...

Welcome to Hot Take Summer , a 3-month series where I will share my thoughts and professional opinions on topics that my clients, friends, and community have been chatting about! In this episode, we're diving deep into a hot topic in the health and fitness world: Ozempic , also known as a semaglutide . This medication has been generating a lot of buzz on FitTok, and in this episode I explain what...

Welcome to the final week of our macronutrients deep dive! In this episode, we're turning our attention to fats. Fats often get a bad reputation, but they are an essential component of a healthy diet and play a crucial role in our bodies. Join me as I pull back the curtain on the different types of fats and their impact on our health. We'll explore the distinction between saturated, unsaturated, a...

Welcome to week 3 of our macronutrients deep dive! In this episode, we're shining the spotlight on carbohydrates. Carbs often get a bad rap, but the truth is, they play a crucial role in providing energy for our bodies and supporting various bodily functions. Join me as we explore the function of carbohydrates and why our bodies need them. We'll discuss the different types of carbohydrates and how...

In today’s episode, I will dive deeper into protein as an essential macronutrient and how important this nutrient is for the majority of our health goals and longevity. Stay tuned to the end so that you can figure out your own opinion on how you're going to take care of your body with this macronutrient. Finding what works for you, what is most balanced for your routine and can still support your...

Are you new to the world of nutrition or fitness and feeling confused by all the talk of "macros"? Don't worry, you're not alone! In this episode, we'll take a comprehensive look at macronutrients and how they impact our health and fitness goals. Macronutrients, or "macros" for short, are the three main nutrients that our bodies need in large amounts: protein, carbohydrates, and fat. Each macronut...

It's all too easy to fall into the trap of negative self-talk, particularly when it comes to our physical appearance. We're bombarded with messages from society about how we should look and what we should strive for, and it can be tough to feel good about ourselves when we don't meet those expectations. But the truth is, negative self-talk is incredibly damaging to our self-confidence and overall...

Many women are taught to view body fat as a negative aspect of their bodies, something to be feared or eliminated. In reality, body fat serves an important purpose in our bodies. It provides insulation and protection for our organs, helps regulate our body temperature, and plays a vital role in hormone production. Additionally, gaining body fat can be a sign of our bodies becoming more healthy and...

In today's world, women are often faced with unrealistic beauty standards, leading to a constant battle of trying to achieve the "perfect" body. But what if we shifted our mindset and focused on a growth mindset when it comes to our bodies? In today’s episode, I explore the concept of body neutrality, where the focus is on feeling healthy and strong rather than conforming to arbitrary beauty norms...

If you're struggling to build muscle, or if you're simply looking for tips and tricks to maximize your muscle growth potential, this episode is for you! In this episode, my focus is on muscle growth - specifically, muscle growth for women and how it differs from muscle growth for men. I share with you some of the common mistakes women make when trying to build muscle and provide practical solution...

Spring is the perfect metaphor for coming out of challenges and blossoming into something extraordinary. For me, spring and thus the month of April is all about growth, so today I want to share my journey with you. Throughout my life, I've faced many challenges that have forced me to grow in ways I never imagined. Some pivotal moments stand out, and today I want to share them with you. These momen...

Are supplements actually beneficial, or are they just a waste of money? If you have ever felt confused about adding supplements to your daily diet, this episode is for you! In this episode, we are busting the final myth of the month. Today, I want to shed some light on the world of micronutrients and debunk some of the common misconceptions surrounding supplements. Join me as I dive into the diffe...

Are you one of those people who think that taking collagen protein is the ultimate hack for muscle building? Well, think again. In this episode we debunk the myth that collagen protein is a protein hack for muscle building and hitting daily grams of protein needs. Lately, I’ve been seeing a lot of content online, promoting the idea of using collagen protein to supplement daily protein intake, but...

Is intermittent fasting the secret weapon you've been looking for? Find out in today’s episode as I demystify another myth. Intermittent fasting has become a buzzword in the health and wellness industry, with many people considering it as a tool for weight loss and lifestyle changes. However, there are many myths and misunderstandings surrounding this eating pattern. In this week's episode, I take...

Are you tired of hearing the same old myth that cardio is the only way to shed those extra pounds? Are you tired of doing endless cardio and not seeing the results you want? As a fitness professional, wellness coach, and nutritionist, I've seen many people fall into the trap of believing that cardio is the answer to a lean body. However, this is not necessarily true, especially for those who are i...

As you probably know by now, demystifying the health world and empowering you with the necessary tools to make informed choices in the often-confusing fitness environment is my true passion project. It is important to me that you have the freedom to make your own choices and select what works best for you, without being swayed by others' opinions or trendy influencers on social media. So, today I...

Let's face it, who doesn't want a nice butt? The glutes are probably the main muscle group that the majority of my fitness clients, ranging from age 16 to early 60s, have come to me for help with over the last 10 years. So in today’s episode, I'm going to cover a bit about the history, anatomy and physiology of growing your glutes, as well as my top questions to ask yourself as you begin your “boo...

This Valentine's Day, prioritize your relationship with yourself above all else! In today’s episode, I encourage you to shift your focus this Valentine's Day from external love to self-love. In a world where we're bombarded with messages that tell us we're not enough, it's essential that we learn to cultivate a healthy and positive relationship with ourselves. I'll delve into the reasons why self-...

Navigating a gym as a beginner can be scary. And those of us who have a lot of experience in the gym sometimes take for granted the unspoken gym etiquette and general understanding we picked up along the way. So, in today’s episode I want to share with you some tips I have learned that can help you better approach scenarios that you are most likely going to come across at least one time in your gy...

Today, we are talking about a topic that’s been quite popular in the fitness world over the last couple of years and that is HIIT (High Intensity Interval Training) aka a training protocol alternating periods of maximal effort with light exercise or rest. Orange Theory, CrossFit, Peloton - we’ve all heard about, and probably tried, these HIIT classes and the amazing benefits they bring: rapid weig...

Today's episode is the final installment in our menstrual cycle series (for now!). If you are somebody who is new to cycle tracking and you haven’t listened to episodes 1 and 2 of this series, I highly suggest you go back and listen to those as well. As you probably saw from the title, today we’re talking about syncing our cycle to our exercise, nutrition, mindset, work practices, etc. When we ali...

This week’s episode is a continuation of our menstrual cycle series with a goal of demystifying it! In this episode, we're taking a closer look at navigating food and nutrition throughout the stages of your cycle. If you're anything like me, you know how hard it can be to stick to a calorie deficit and your “eating healthy goals” when your energy levels drop and the cravings set in. To better unde...

The menstrual cycle is a natural and essential fertility process that occurs in the female body every month. In this episode, Coach Kailes will guide you through the four phases of your cycle, from menstruation to ovulation, and explore the hormonal changes and physical symptoms that occur during each phase. We will also discuss how the menstrual cycle can affect mood and energy levels, the benefi...

In this episode, Coach Kailes introduces tools that can be used to set achievable, impactful, and lasting New Years resolutions. With data collected from hundreds of clients, we explore the value of setting goals that lay down healthy foundations, are rooted in meaningful motivations, and help you build toward a stronger and healthier community. Episode Breakdown: Introduction: 0:38 Healthy Founda...

Welcome to my newest creation - Rebel Wellness. This is a podcast where I share my passion for education and facilitating deeper conversations about various topics in the health & fitness world that seem to come up more than a handful of times. I love exploring and researching all sides of controversial topics and coming to a conclusion that is not only digestible, but also practical and usefu...