A couple of weeks ago I ran the USATF 15K race. Although it’s not a distance I run often, I enjoyed it. I came short of my goal time by 1 min 42 seconds but I hit a personal best of 1: 21: 42 . Here are a few things I learned during the 1 hour and 21 minutes of running the 15K.

Starting is the hardest part

Pace Yourself

You are Stronger Than You Think

I’m sharing more lessons in the new podcast episode of 9 to 5 Wellness. 

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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

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https://www.instagram.com/tone_and_strengthen/

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Hey friends in this episode, I'm catching up with you after a hiatus. I'm sharing what I’ve been up to. There is an exciting news here too.

In this episode I’m taking a deep dive into importance of making exercise a top priority, drawing from my consistent 14-year workout routine. I’m talking about the 'health savings account' and how you can make deposits into your health account and compound the interest on it. You’ll also learn about --- 

·      Why health is like an investment account?

·      How to make your future self-proud?

·      Tips for establishing lasting habits.

·      How to make exercise an integral part of your life.

 

Tune in to learn why exercising today is a gift to your future self. 

00:00 Introduction and Host Update

01:01 New Job and Podcast Continuation

02:44 Race Day Experience

03:46 The Importance of Exercise

05:28 Building Consistent Habits

06:58 Prioritizing Future Self

09:41 Forming and Sustaining Habits

14:34 Balancing Work and Wellness

18:57 Inspiring the Next Generation

20:05 Conclusion and Contact Information

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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

In this episode we dive deep into the concept of self-leadership and personal empowerment with Sandro Formica, a professor renowned for his work on positive organizations and personal empowerment. 

Tune in to explore Sandro's insights and learn practical steps to unleash your true potential. This conversation is bound to inspire you to start your journey towards personal discovery today!

00:00 Introduction to the Nine to Five Wellness Podcast

00:30 Exploring Self-Leadership and Personal Excellence

01:31 Introducing Sandra Formica: The Happiness Scientist

03:36 Sandra's Journey to Self-Discovery

07:45 The Birth of Personal Empowerment

09:33 The Importance of Self-Science

17:39 Understanding Needs and Emotions

21:28 The Power of Beliefs

22:14 Understanding the Power of Thoughts

22:49 The Impact of Negative Beliefs

23:37 Reprogramming Your Mind

24:44 The Role of Habits in Change

25:29 Challenging and Changing Beliefs

26:34 Practical Steps for Self-Improvement

27:29 Measuring Personal Growth

28:22 Facing Discomfort for Growth

29:18 The Importance of Self-Awareness

30:13 Emotions and Self-Leadership

33:36 The Power of Imagination

34:12 The Responsibility of Self-Discovery

37:36 The Journey to Personal Empowerment

39:15 Resources for Personal Empowerment

40:55 Final Thoughts and Encouragement

You can learn more about Sandro Formica at:

www.permanentlyhappy.com

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

We're diving into a topic that's often seen as taboo—pay transparency. Joining us is Scott Trumpolt, an expert with over 30 years of experience in compensation planning and design. In this episode we explore how openness about salaries can lead to greater employee engagement and overall happiness at work. You'll also learn the impact of pay transparency on career development and pay equity. 

Tune in to find out why pay transparency is crucial for both employees and organizations and get some valuable tips on implementing these practices in your own workplace.

00:00 Introduction to Nine to Five Wellness Podcast

00:29 The Uncomfortable Topic of Pay Transparency

03:07 Guest Introduction: Scott Trumpolt

05:48 Defining Pay Transparency

07:48 The Role of Pay Transparency in Employee Engagement

11:18 Pay Transparency Laws and Their Impact

16:28 Career Development and Pay Transparency

22:36 Pay Equity and Closing the Wage Gap

29:58 Conclusion and Final Thoughts

You can learn more about Scott here: https://www.linkedin.com/in/scott-trumpolt-m-a-g-r-p-257a6b317/

https://hrcompensationconsulting.com/

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

Dive into a fascinating discussion on discovering your 'why' and how it drives your wellness, both personally and professionally. Special guest, Ian Chamandy, a renowned author, speaker, and coach, elaborates on how he has helped over 400 organizations and individuals define their purpose using his unique blueprint process. Learn about the importance of knowing your purpose, how it can lead to a longer and more fulfilling life, and get practical insights on creating your own personal blueprint. Ian also shares how artificial intelligence plays a role in helping you find your unique gift.

00:00 Introduction to Nine to Five Wellness Podcast

00:30 The Importance of Purpose in Wellness

01:50 Introducing Ian Jamandy and His Blueprint Process

03:24 Defining Purpose and Why

07:49 The Role of Beliefs, Wants, and Talents

10:38 Using AI to Discover Your Purpose

12:07 Practical Application: Finding Ayesha's Why

20:12 The Benefits of Knowing Your Purpose

26:19 Case Study: Purpose as a Decision-Making Tool

34:52 Final Thoughts and How to Get Started

37:29 Conclusion and Farewell

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

In this episode, we dive deep into how mentorship can be a catalyst for employee wellbeing with expert insights from Dr. Debra Heiser, founder of The Mentor Project. Dr. Heiser shares her unique perspective on what real mentorship looks like in the corporate world, debunking common misconceptions and highlighting the importance of trust, meaningful connections, and organic relationships. With fascinating stories like that of Steve Jobs and Steve Wozniak, this episode offers practical tips for organizations looking to create effective mentorship programs. Don't miss Dr. Heiser's advice on fostering a healthier workplace and building strong mentor-mentee relationships. Plus, check out her TEDx talk linked in the show notes!

00:00 Introduction to the Nine to Five Wellness Podcast

00:28 The Importance of Mentorship in the Workplace

01:09 Introducing Dr. Debra Heiser

01:40 Defining Mentorship

02:47 The Impact of Effective Mentorship

03:37 Steve Jobs and the Power of Lateral Mentorship

05:20 Different Types of Mentorship

12:06 Mentorship and Millennial Employee Retention

16:47 Creating a Successful Mentorship Program

23:58 Conclusion and Final Thoughts

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

We are taking a look at the obesity epidemic in America with guest Joan Breibart. 

Joan sheds light on flawed metrics like BMI, the impacts of hormones like cortisol and leptin, and the controversial new weight loss drugs. We also explore the critical role of exercise and mindful eating in tackling obesity. 

Tune in for a thought-provoking conversation that challenges common misconceptions and offers a hopeful outlook on overcoming this national crisis.

00:00 Introduction to the Nine to Five Wellness Podcast

00:29 The Obesity Epidemic in America

01:38 Introducing Joan Breibart: A Pioneer in Fitness

03:22 Debunking Obesity Statistics and BMI

08:19 The Role of Hormones in Obesity

10:43 Inflammation and Its Impact on Health

18:16 The Power of Breathing and Relaxation

23:00 The Origins of Obesity in America

23:29 The Role of Movement and Exercise

24:17 Misconceptions About Exercise

26:59 The Culture of Mindless Eating

30:20 The Importance of Mind-Body Connection

37:28 Innovations in Exercise Equipment

39:37 Concluding Thoughts on Obesity and Wellness

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

In this episode we are discussing the serious issue of burnout, its impact on both professional and personal lives, and how to effectively combat it.

Our guest, Esther, with her 20 years of experience in the health industry, shares invaluable insights into identifying and addressing burnout. 

We dive into practical tips for improving sleep habits, managing stress, and breaking the cycle of burnout, especially for overachievers. From setting phone limits to reframing daily chores positively, Esther offers actionable advice to transform how you handle stress and enhance your well-being. 

Tune in to learn how small, consistent habits can lead to long-term success!

00:00 Introduction to the Nine to Five Wellness Podcast

00:28 Understanding Burnout: Causes and Effects

01:24 Meet Esther Avant: Wellness Expert

02:11 Defining Burnout: Beyond Occasional Stress

04:58 Personality Types Prone to Burnout

05:18 Reframing Productivity and Self-Care

09:23 Small Steps to Combat Burnout

14:53 The Importance of Sleep Hygiene

20:39 Overcoming Challenges in Habit Formation

27:36 Effective Stress Management Techniques

40:05 Final Thoughts and Resources

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

Discover how the natural cycle of light and dark impacts everything from your sleep to your overall well-being. 

In this episode, circadian health expert, Jason Yun, shares his journey from running fitness boot camps to becoming a circadian biology advocate, emphasizing the profound impact of aligning with our body's natural rhythms. 

Learn actionable tips on how regulating your exposure to natural light, understanding melatonin production, and syncing with the Earth's day-night cycle can drastically improve your health and energy levels. 

If you're struggling with sleep or mid-day energy slumps, this episode is a must-listen! Plus, Jason recommends some handy apps to help you keep your circadian rhythm in check. Don't miss out on this enlightening conversation that's packed with practical advice for boosting your wellness.

00:00 Introduction to the Nine to Five Wellness Podcast

00:29 Exploring Circadian Rhythm with Jason Young

02:40 Understanding the Impact of Circadian Rhythm on Health

07:24 The Role of Melatonin and Light Exposure

11:53 Practical Tips for Regulating Circadian Rhythm

16:36 The Importance of Circadian Rhythm Over Macros

21:50 Signs of Circadian Rhythm Disruption

30:39 Conclusion and Resources

Our Guest Jason Yun, is a former gym owner, strength coach, and nutritionist, had to reevaluate his approach to health after his lifestyle led to illness. He discovered that circadian rhythm and biology are significantly more crucial than diet and exercise.
You can learn more about Jason Yun at:

youtube.com/yuntraining
twitter.com/yuntraining
facebook.com/sun.yun.jason
instagram.com/sun.yun.jason
linkedin.com/in/jasonyun3010

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/