The Wellness Diaries

In this episode of the Wellness Diaries podcast, I discuss transitioning into a new season of life and establishing a new routine without feeling overwhelmed. I talk about the challenges of changes such as returning to work, starting school, or adjusting to new responsibilities. I offers strategies for managing stress, including adopting a curious mindset, breaking tasks into smaller steps, priori...

In this episode of the Wellness Diaries podcast, I talks with Tam, a UK-based sports therapist and fitness coach, about the complexities of bodybuilding and mental health. We go into the physical and psychological challenges of preparing for competitions, including the demanding bulking and cutting phases. Tam shares insights on managing mental health, the importance of setting goals beyond compet...

In this episode of the Wellness Diaries podcast, I chat with Bryan Holyfield, owner of HolyFit Coaching and a former educator. Bryan shares his journey from teaching world history to becoming a personal coach, driven by his passion for holistic well-being. He discusses the importance of integrating fitness into a balanced lifestyle, addressing misconceptions about weightlifting and extreme workout...

In this episode of the Wellness Diaries podcast, I chat with food scientist Livi Ron, who has a decade of experience. We go into the science behind food, particularly meat and dairy products, aiming to dispel common myths. Livi explains food safety practices, such as cooking deli meats to prevent listeria, and clarifies misconceptions about nitrates in processed meats. We discuss the marketing tac...

In this episode of the Wellness Diaries podcast, I talk about nutritional periodization, which encompasses phases like weight loss, maintenance, and weight gain. I offer practical advice for each stage, stressing the importance of realistic goals and tracking progress. I highlights the significance of a calorie deficit in weight loss, the stability of maintenance, and the structured approach neede...

In this episode of the Wellness Diaries podcast, I chat with Alexa Mina, an international Olympic weightlifting medalist and coach. Alexa shares her journey from competitive cheerleading to weightlifting, detailing her struggles with nutrition and cutting weight. She recounts her challenging path to represent Lebanon in weightlifting, culminating in winning a bronze medal. We talk about her severe...

In this episode of the Wellness Diaries podcast, I talk about how I'm evolving as a coach. I discuss the importance of evidence-based strategies and emphasizes the need to focus on behaviors, habits, and mindset. I share success stories of clients who achieved their goals without tracking macros, highlighting the significance of self-trust and a healthy relationship with food.    Topics covered: E...

In this episode of the Wellness Diaries podcast, I chat with Laura Lagos, a registered dietitian and founder of the Sassy Dietitian. Laura shares her journey from a competitive athlete to a clinical dietitian and eventually into private practice. We discuss the challenges of balancing nutrition, fitness, and motherhood, especially during the pandemic. Laura offers practical advice on meal planning...

In this episode of the Wellness Diaries podcast, I'm back with my client Sam discussing the challenges of maintaining healthy habits during and after a vacation. Sam shares her struggles with feeling lethargic and getting back into her routine post-trip. We talk about the importance of creating a supportive environment and structured routine to facilitate healthy choices. Our conversation also tou...

In this episode of the Wellness Diaries podcast, I have the pleasure to chat with Dr. Gabrielle Fundaro to discuss healthism and its implications. We talk about how societal pressures often equate health with moral virtue, placing undue responsibility on individuals. Dr. Fundaro emphasizes aligning health behaviors with personal values rather than societal expectations. We also address the normali...

In this episode of the Wellness Diaries podcast, I chat with Dr. Jesse Hoffman, a registered dietitian with a PhD in nutritional sciences specializing in gut microbiome research. Dr. Hoffman discusses the concept of gut health, emphasizing the importance of microbiome diversity, digestion, and disease management. She explains the impact of diet, particularly fiber and prebiotics, on gut health and...

In this episode of the Wellness Diaries podcast, I focus on the role of habits in personal wellness. I explains the habit loop, the science of habit formation, and the concept of friction, providing practical advice on how to form positive habits and break negative ones. I also introduce habit stacking and offer tips for implementation.   Enjoy the episode!   TIME STAMPS Habit Formation (00:00:00)...

In this episode of the Wellness Diaries podcast, I welcome back my client Sam to discuss her health journey. We explore the misconception of expecting immediate results and emphasize sustainable, long-term progress. Sam shares her experience of losing 10 pounds and the mindset shifts she has undergone, such as being more gracious with herself and making healthier choices.   We highlight the import...

In this episode of the Wellness Diaries podcast, I chat with Samina Qureshi, a registered dietitian and founder of Wholesome Start. Samina discusses her path to specializing in digestive health and the intersection of IBS symptoms with dietary choices. She emphasizes the importance of individualized care and the impact of disordered eating on gut health. Our conversation covers the low FODMAP diet...

In this episode of the Wellness Diaries podcast, I chat with Michelle Yates, an expert in helping women combat binge eating, emotional eating, and all-or-nothing mindset. Michelle shares her personal struggle with disordered eating and the societal pressures that fueled it. We discuss the difficulties in recognizing and addressing eating disorders, the signs of binge eating disorder, and the impor...

In this episode of the Wellness Diaries podcast, I chat with my client Sam, who candidly discusses her struggle with gym resistance and her fitness journey. Sam opens up about her resistance to the gym, her past experiences with physical activity, and the challenge of maintaining a consistent workout routine. I offer empathy and practical advice, suggesting breaking down gym visits into smaller st...

In this episode of the Wellness Diaries podcast, I candidly discusses my past struggle with exercise addiction. I describes how my compulsion to exercise intensely and frequently, despite negative consequences, was fueled by a desire for control and a positive self-image. I shares the severe impacts on her health, including hormonal imbalances and anxiety, and the challenges she faced in recovery,...

In this episode, I get to chat with another online coach, Mark, about the complexities of complimenting weight loss. We discuss the appropriateness of such compliments and discuss weight-neutral training, emphasizing sustainable behavior changes and strength over weight loss. We consider the impact of a trainer's appearance on credibility and the pressures of the fitness industry. Our conversation...

In this episode of the Wellness Diaries podcast, I tackle the issue of disappointment in fitness journeys. Drawing from my own experiences with Olympic weightlifting, I discuss the emotional challenges of unmet expectations and the cognitive distortions that can exacerbate feelings of failure. I talk about strategies for coping with gym setbacks, such as reframing perspectives, setting realistic g...

In this episode of the Wellness Diaries podcast, I chat with Dr. Jena Gatses, a performance coach and physical therapist with a notable background, including being the first female head coach for NASCAR. She discusses the importance of proper breathing techniques and their influence on health and exercise performance. Dr. Gatses shares insights on the psychological aspects of training, the impact...

In this episode of The Wellness Diaries podcast, I give an update on my fitness goals and how they're going after about 4-5 weeks of consistency with the change in my training regimen. Hope you enjoy!   JOIN OUR FB COMMUNITY : https://www.facebook.com/groups/821409229816960   FREEBIES & SPECIAL OFFERS No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist Special 1:1 C...

In this episode of the Wellness Diaries podcast, I have the pleasure of interviewing an old friend, Hannah Black, a competitive CrossFit athlete, about her transition from Olympic weightlifting to CrossFit. We talk about how we met, Hannah's athletic journey, and go into her mindset during competitions. Hannah shares her unexpected entry into individual quarterfinals, her approach to training and...

In this podcast episode of the Wellness Diaries, I talk with my client Sam about her recent vacation and her approach to nutrition and exercise during the trip. Sam discusses her decision to not track her meals or workouts, focusing instead on mindful eating and enjoying the moment. We explore the importance of autonomy and making intentional choices in health and fitness. Our conversation also co...

In this episode of the Wellness Diaries podcast, I talk with health and wellness coach Jeb Stuart Johnston about his transition from musician and bartender to a coach specializing in emotional eating and binge eating. We explore the integration of therapy and coaching to tackle emotional and behavioral issues related to food and body image. Johnston shares his personal experience with addiction an...

In this podcast episode, I discuss the importance of evidence-based information in nutrition and fitness. I discusses the varied reactions to my research-based social media content, especially on controversial topics like artificial sweeteners. I advocate for a nuanced approach to nutrition, avoiding all-or-nothing thinking and considering individual differences. The episode also touches on the ch...