Wake Up Ready

Confidence in the bedroom starts with confidence in yourself. In this episode, we sit down with health coach Humairah Irfan to explore how prioritizing strength—both physical and mental—can elevate self-worth, energy levels, and intimacy. Women often struggle with feelings of not being "good enough," "sexy enough," or "thin enough," but the truth is, confidence isn’t...

In this episode, we sit down with certified nutrition coach, Ashley Van Haur, to explore what it really means to have a healthy relationship with food. We’ll discuss how to break free from restrictive dieting, listen to your body’s hunger cues, and build a more balanced and enjoyable approach to eating. Whether you struggle with emotional eating, food guilt, or just want to develop a more mindful...

In this episode, we sit down with Michele Crain, an esthetician and owner of Face Forward Correctives, to uncover the transformative power of corrective skincare. Michele shares her expert insights on how small, intentional changes in skincare can lead to big results—not just for our skin but for our overall well-being. We’ll explore the deeper connection between skin health and internal wellness,...

In this episode, we sit down with athletic trainer and health and life coach, Stacey Varney, to explore her innovative 6-Step Nutri-Intuitive System approach that combines nutrition and intuition to help individuals achieve optimal health and well-being. Tune in to discover the principles behind the system and how you can apply them to your own life.  Follow today's guest: @varneyhealthcoach...

In today’s episode, we’re exploring practical techniques to manage stress and cultivate a more peaceful, stress-free day. Our guest, Jen Lewellen, is a personal trainer and strength coach, who will share effective strategies for reducing daily stress, finding balance, and creating a calm environment—whether at work, at home, or in life’s everyday challenges. From mindfulness practices to lifestyle...

Fat loss doesn’t have to be complicated, but there’s a lot of confusion around calorie deficits. How do you create one without feeling deprived? What mistakes should you avoid? In this episode, we sit down with Aryn Eichhorn, a certified nutrition coach, to break down the science of calorie deficits, the role of metabolism, and how to lose fat in a way that’s sustainable and realistic. Follow toda...

In this episode, we’re joined by certified holistic health and nutrition coach and integrative health practitioner Sue Karpinski to uncover the powerful connection between stress and your body. How does stress impact your gut health, inflammation, weight, and blood sugar? Sue breaks it all down, explaining the science behind the stress response and how it wreaks havoc on digestion, metabolism, and...

Back pain is one of the most common complaints worldwide, but what if the key to relief isn’t just physical therapy, but also how we think and move? In this episode, we explore Cognitive Functional Therapy an approach that blends movement, mindset, and behavior change to help people overcome persistent back pain. Our guest, Felipe Forte, is a physiotherapist specializing in back pain. He will brea...

Have you ever wondered what it takes to step on stage in a bikini competition? In this episode, we chat with bikini competition coach Sam Lee to uncover the truth about the c ompetition journey—from how long it takes, to the rigorous and restrictive prep, and the highs and lows of the process. Sam walks us through a day in the life of a competitor, shares the biggest challenges, and gives us a beh...

Struggling to find time for fitness and healthy eating in your busy life? You're not alone! In this episode, we sit down with behavior change specialist Daniel Holland to talk about how small, strategic changes can help you move more, boost energy, and reframe nutrition in a way that actually lasts. Daniel shares simple strategies to build healthier habits—even when life gets hectic. If you’v...

In this episode, we discuss the keys to aging strong and healthy through fitness and nutrition. Our expert guest, Dr. Dan Ritchie, is the co-founder and President of the Functional Aging Institute.  With over 20 years of experience, he has extensive knowledge on training the mature adult demographic and has equipped people in their 50s, 60s, 70s, and beyond to achieve their goals and enhance their...

Running is more than just putting one foot in front of the other—it's about fueling properly, building strength, and training smart. In this episode, we chat with running coach Nora Gluch about the key intersections of running with nutrition and strength training. She shares insights on how runners can optimize performance, prevent injury, and improve endurance through proper eating and train...

In today’s episode, we’ll explore one of the most crucial yet often overlooked components of a healthy lifestyle: sleep. Our guest, Ken Sandler, is a fitness and nutrition specialist with a certification in Stress, Sleep, and Recovery. Ken will explain the science behind sleep hygiene and why it’s so important for overall health, fitness, and well-being. From the best practices for improving sleep...

In this powerful episode, we sit down with health and nutrition coach Cassandra Kurpiel to talk about her personal journey as a caretaker for her mother, who lives with severe osteoporosis. Cassandra opens up about the daily challenges, emotional toll, and the eye-opening realities of supporting a loved one with this condition. We’ll also dive into important takeaways around prevention, early symp...

Struggling with weight loss during menopause? You're not alone! In this episode, we sit down with Kathy Coté, a menopause nutrition coach, to explore her 3-step method for lasting fat loss and metabolic health. Kathy breaks down her system of nutrition periodization that is proven to rev up your metabolism, shed stubborn fat, and create a lifestyle that feels effortless. Follow today's g...

In this episode, we sit down with health and wellness coach MeMe O’Brien, who has been living with diabetes for 20 years and now dedicates her career to helping pre-diabetic and diabetic clients take control of their health. MeMe shares her personal journey, her approach to coaching, and practical strategies for managing diabetes with confidence. Whether you're newly diagnosed or looking to m...

In this episode, we’re joined by personal trainer and nutrition coach Michael Balogh, to discuss the many ways you can track your health and fitness progress without relying on the scale. From body composition and strength gains to energy levels and mindset shifts, Michael shares expert insights on how to celebrate wins that truly matter on your wellness journey. Follow today's guest: @mbfit2...

In this enlightening episode, we sit down with Benjamin Smith, a Primal Health Coach and author of the book "Why Are You Sick? How to Reclaim Your Health with the Ultimate Health Model." Benjamin introduces us to his comprehensive approach to wellness, which addresses often-overlooked factors such as sunlight exposure, proper breathing techniques, structured water, and mitochondrial opti...

In this episode, we sit down with Rob Geiger, who lost an incredible 115 pounds through intermittent fasting, calorie counting, and resistance training. But the biggest challenge he faced wasn’t just shedding the weight—it was overcoming binge eating. Rob shares how fasting helped him rewire his mindset and rebuild a healthy relationship with food. We’ll dive into the mental and physical aspects o...

In today’s episode, we dive into how perimenopause and menopause can impact physical performance and overall well-being. Our guest, Jody Trostler, a certified fitness and nutrition specialist, will help us understand the hormonal changes that occur during this phase of life and how they can affect energy, strength, and metabolism. We’ll also explore practical strategies to maintain fitness, improv...

Tired of the endless cycle of dieting, restriction, and frustration? In this episode, we talk with Emma Aguirre, a nutrition and fitness coach dedicated to helping people break free from diet culture for good. Instead of quick fixes and fads, Emma shares the education and empowerment you need to build a sustainable, healthy relationship with food—no more guilt, no more starting over on Monday. Lea...

In this inspiring episode, we sit down with fitness trainer Heather Watts, a woman on a mission to empower others—especially women—through movement. With a background rooted in joy and self-acceptance, Heather believes that fitness is about more than just exercise—it's about embracing life at any stage and encourages her clients to break free from limitations and move in ways that bring them...

Journaling is more than just putting words on a page—it’s a tool for self-discovery, emotional detox, and personal growth. In this episode, we sit down with medical student and health & lifestyle writer Laurentia Ugoji to explore how journaling can help process emotions, reduce stress, and provide mental clarity. She will share insights on the science behind journaling, different techniques to...

In this episode, we sit down with University of Illinois stress management educator Jeanine Bensken to explore practical ways to reduce and manage stress in our daily lives. Jeanine shares her expertise on the science behind stress relief, why movement plays a critical role in mental well-being, and how simple lifestyle shifts can make a big impact. We also discuss her new Beginner Run Club for St...

Menopause is a natural transition, but it comes with challenges—physical, emotional, and psychological. In this episode, we sit down with Diana Feinstein, a transformation specialist at Max Pact Health, to explore how lifestyle choices can support a smoother menopausal journey. From managing symptoms like weight gain, fatigue, and mood swings to optimizing nutrition and exercise for long-term heal...