9 to 5 Wellness

Purposeful weight loss can be quite the challenge. 

There are several multifaceted and complex reasons behind weight gain and struggles with weight loss ❗❗❗

Numerous factors come into play when it comes to weight loss, such as:

➡️ Underlying medical conditions

➡️ The prevalence of ultra-processed foods

➡️ Your body's adaptation to calorie restriction and exercise

➡️ The process of rewiring your brain.

Difficulty shedding those pounds isn't a personal shortcoming—it's not a reflection of your worth or willpower.

You can approach the weight loss process with compassion, understanding, and a commitment to nurturing your body and mind. 

We are diving into all the factors that make weightloss so diffcult in this episode of the 9 to 5 Wellness podcast.

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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

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Do you find yourself constantly fatigued or exhausted? 
This could be due to an iron deficiency, a common yet often overlooked issue. If you've been experiencing extreme fatigue for an extended period, along with feelings of weakness, irritability, or difficulty focusing, then this episode is for you. 

Tune in to learn more about iron deficiency anemia.

#wellness #irondeficiency #anemia #anemic #health

Send us Fan Mail

🌟 🌟 🌟 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/

There are 91 days left in this year. In this episode, we explore practical tips to maximize the lessons learned and end this year on a high note. Don't just watch the clock wind down - let's finish this year strong together!

Send us Fan Mail

🌟 🌟 🌟 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/

Practicing autonomy helps you to accept responsibility for the results, whether positive or negative. Accountability enables them to learn from what works and what doesn’t work and make changes in their lives accordingly. And sets you up for success. 

Autonomy can be leveraged as a powerful tool to achieve your goals. It provides responsibility for your actions and keeps you committed to your milestones and long-term visions. In relation to weight loss and wellbeing, this is crucial. 

I experienced a beautiful moment last week with my son which will probably be one of the best moments of my life. Yeah, it was that memorable. And this episode is based around that moment on the power of autonomy on happiness and health.

Believe me; you’re in for a real eye-opener as I share my personal story, the moment with my son, and examples of my clients.

I genuinely hope these insights will touch your heart and transform the way we approach your wellbeing and maybe even parenting.

Research studies --- https://psycnet.apa.org/record/2013-18821-001

https://nsuworks.nova.edu/cgi/viewcontent.cgi?article=1002&context=neurosports

#happiness #health #9to5wellness #wellbeing #podcast #wellbeingpodcast #wellnesspodcast #autonomy #decisionmaking #internallocusofcontrol #ownership #independentdecisions #confidence #pursuitofhappiness #healthishappiness

Send us Fan Mail

🌟 🌟 🌟 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/

🎙️🔥 Learn about the essential role that your diet plays in the process of building muscle and shedding fat, recognizing that achieving muscle growth and fat loss is just as dependent on nutrition as it is on resistance training.

Whether you want to:

Enhance sports performance
Lose weight
Change your body composition OR
Achieve longevity

This episode uncovers the important nutrients and supplements to fuel your muscles  including:

Protein
Carbohydrates
Fats
Creatine
Iron

I also discuss the important role that msucle plays in our health and when to fuel your muscles. Tune in now!

Send us Fan Mail

🌟 🌟 🌟 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 focusing on the intricate processes that can impact weight management beyond just diet and exercise. 💡 Understanding how these hormones influence appetite can help you in your weight management journey, and sustaining weight loss. 

You can learn about:

🍽️Which appetite hormones that are closely related to weight loss? 

💪What happens to the levels of these hormones ghrelin and leptin when we lose weight? 

🌟What Is leptin resistance?

🍏How can we optimize the functioning of ghrelin and leptin?

In this episode Dr. Orr highlights the challenges of hormone resistance in obesity and shares practical tips for managing hunger hormones through diet, exercise, sleep, and mental health. 

00:00 Introduction to Weight Loss and Appetite Hormones

00:52 Meet Dr. Mary Beth Orr

02:33 Understanding Ghrelin and Leptin

05:51 Leptin Resistance and Obesity

07:59 Challenges in Weight Loss

09:58 Practical Tips for Managing Hunger Hormones

15:03 The Importance of Sleep and Hydration

18:29 Conclusion and Final Thoughts

Tune in to discover the strategies to navigate through the dynamic relationship between weight loss, hunger hormones, and achieving long-term weight management goals.

 🌟🍽️ #WeightLossJourney #HungerHormones #HealthyWeightManagement #9to5WellnessShow

Research study on Ghrelin -https://www.sciencedirect.com/science/article/pii/S2212877815000605?via%3Dihub

Discovery of Ghrelin in 1999 - https://www.sciencedirect.com/science/article/pii/S2212877815000605#:~:text=In%201999%2C%20Masayasu%20Kojima%2C%20Kenji,anterior%20pituitary%20gland%20%5B1%5D.

Send us Fan Mail

🌟 🌟 🌟 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 the surprising effects of posture on our health in this episode.

We all know that back and neck conditions are top concerns when it comes to posture, but did you know that it goes much deeper? Poor posture can lead to issues such as poor balance, headaches, and even breathing difficulties.

Researchers are discovering how posture affects our mood, sleep quality, fatigue levels, and even jaw alignment. It's mind-boggling to think how our posture plays a role in so many areas of our health and daily life. 🧠💤

Tune in as we uncover the surprising and lesser-known effects of posture on our overall well-being and learn how we can optimize our posture for a healthier and happier life. 🌟

#posture #unhunchedposture #health #9to5Wellness #PostureMatters #HealthImpact #WellnessJourney

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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/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 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/

A lot of my clients ask me how can they know if they have a postural dysfunction or if their posture is off. 

Assessing your posture is easy and can be done right at home without any equipment. Importance of regular posture assessments to prevent back pain and other issues. We talk about two practical tests—the photograph test and the wall test—that people can perform at home without any equipment.

There are common postural problems like forward head posture and anterior pelvic tilt, and provides tips on how to correct these dysfunctions. 

00:00 Introduction to 9 to 5 Wellness Podcast

00:32 Understanding the Importance of Posture

01:30 Signs of Poor Posture

03:17 Photograph Test for Posture Assessment

06:31 Wall Test for Posture Assessment

08:05 Practicing Good Posture

08:55 Conclusion and Contact Information

About the host:

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

Send us Fan Mail

🌟 🌟 🌟 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/

Good posture is a natural posture, which is comfortable for us, and in which we can move optimally without pain and carry on daily activities.  We are looking for a good alignment that places least amount of stress on your body. 

The stress I'm talking about is the stress from gravitational forces. 

A good posture is when your bones fit  optimally with the adjacent bones at their respective joints. That could be while you're seated, standing, moving, walking, biking, paddle boarding. 

What we are really looking for is a good alignment that places the least amount of stress from the gravitational pull on your body.  In this episode we explore what constitutes good posture, the impact of gravitational stress on our bodies, and debunk the myth of a 'perfect posture.' There are practical tips for improving posture, such as taking regular breaks, adjusting monitor height, and proper sitting techniques. Tune in to learn how small changes can lead to a healthier, more productive work life and reduce the risk of injury and pain.

👤What is good posture?

👤Why your posture is connected to the force of gravity?

👤What is your center of gravity?

🦴How hunchedover sitting leads to stress on your joints?

👤Why a rigid posture is not the answer?

💻Tips to improve your posture while using computers and other mobile devices!

00:00 Introduction to the Nine to Five Wellness Podcast

00:24 Meet Your Host: Ayesha Tahir

00:38 Ayesha's Journey and Expertise in Postural Health

02:07 Understanding Good Posture

03:38 The Impact of Gravitational Stress on Posture

04:32 The Center of Gravity and Its Role in Posture

08:19 Common Misconceptions About Good Posture

10:09 Practical Tips for Improving Posture

12:41 Conclusion and Workshop 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/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

Send us Fan Mail

🌟 🌟 🌟 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 explore the significance of maintaining muscle health to prevent metabolic dysfunctions such as obesity and type 2 diabetes. You can find answers to your common questions like muscle fiber types and betheir unique composition, contractile properties, and how they differ in terms of metabolic function. I provide practical advice on how different exercises can enhance metabolic health by training various muscle fibers.


Tune in for an informative session on enhancing your wellness through understanding and training your muscle fibers.

00:00 Introduction to the 9 to 5 Wellness Podcast

00:28 Personal Updates and Summer Recap

01:44 Running Achievements and Muscle Fiber Insights

03:03 Understanding Muscle Fibers and Metabolic Health

08:16 Types of Muscle Fibers: Slow Twitch vs Fast Twitch

12:36 Impact of Muscle Fibers on Metabolic Health

17:12 Exercise Recommendations for Better Metabolic Health

19:57 Conclusion and Contact Information

Send us Fan Mail

🌟 🌟 🌟 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/