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9 to 5 Wellness
9 to 5 Wellness episodes
- How to Get Toned Abs
Are you tired of doing endless crunches with zero results?
In this episode, we’re breaking down the real truth about getting visible ab definition—and it has nothing to do with starving yourself or living in the gym.
Discover how to structure your training for a deep, strong core.
We cover the 1% nutrition tweaks that reveal your muscles.
Why protein is your best friend?
How to build a sustainable, toned midsection without burnout.
*****Stop chasing gimmicks and start building real strength!
00:00 Welcome and Host Intro
00:26 Cold Weather and Travel Plans
01:23 Pilates Class Question
02:03 What Toned Abs Mean
03:27 Strength Training for Abs
05:32 Hypertrophy and Core Moves
07:11 Diet for Ab Definition
08:41 Emily's Low Weight Question
10:13 Body Recomp and Protein
10:58 Wrap Up and Subscribe
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/
12 min - Why I Exercise and You Should too
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/
11 min - 3 Healthy Habits to Kickstart Your Day
🎙️🎧 In this episode you can learn 3 simple tips for busy mornings that feel rushed and stressful. Mornings that start with answering emails and often skipping breakfast.
The three simple, repeatable habits to set the tone for the day:
Drink a full glass of water immediately upon waking to rehydrate after sleep and improve focus;
Add light movement such as foam rolling, gentle yoga, pushups, or a quick walk to reduce stiffness and get blood flowing;
Eat breakfast to break the fast with protein and omega-3 fats.
00:00 Welcome and Morning Chaos
00:46 Why Mornings Set the Tone
01:47 Tip 1 Hydrate First
02:35 Tip 2 Morning Movement
03:37 Tip 3 Protein Breakfast
05:21 Recap and Sign Off
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/
7 min - The 5 Pillars of Health - A Lifestyle Blueprint for Preventing Disease
In this episode we are discussing a “five pillars of health” blueprint for preventing and often reversing chronic conditions such as type 2 diabetes, heart disease, and high blood pressure.
Our guest Graham Hawley shares his origin story inspired by family experiences with diabetes and emphasizes personal responsibility and small weekly habit changes. We dive deep into the pillars whihc are:
Nutrition
Exercise/movement
Sleep quality
Stress management
Mindful alcohol use.
Graham Hawley is a certified health and wellness coach, founder of Simply Health Conscious, and author of Small Steps, Big Results.
To learn more about his work follow the links below:
https://www.facebook.com/simplyhealthconscious
https://www.linkedin.com/in/grahamhawley/
www.simplyhealthconscious.com
https://www.instagram.com/simplyhealthconscious/
youtube.com/@simplyhealthconscious
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/
59 min - Q and A Episode- Glycemic Index and Glucose Spike after HIIT
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/
15 min - How to stay away from work gossip?
In this episode, learn three tactics to neutralize workplace gossip:
The “Gray Rock redirect.”
Adding a genuine positive spin about the person being discussed.
A direct exit with simple phrases that set boundaries and protect reputation.
00:00 Welcome to the Podcast
00:29 Weekend Races and Wins
01:45 Why Gossip Spreads
03:44 Gossip Damages Trust
05:00 Three Ways to Shut It Down
05:16 Gray Rock Redirect
05:43 Positive Spin Technique
06:16 Direct Exit Phrases
07:28 Set the Standard
08:10 Final Takeaways and Outro
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/
9 min - Take a Deep Breath
🎙️🎧 In this episode learn how to practice diaphragmatic (belly) breathing which is a quick way to reduce stress, lower blood pressure, and feel grounded.
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/
9 min - Leading Without Overgiving - Strategies for High Performers
In this episode we’re addressing high performers and leaders who routinely overgive—saying yes when their body says no, volunteering for crises, and carrying others’ slack.
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/
12 min - Nutrition Q and A - Eating Fruit, and The Best Diet
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/
13 min - How to Relieve Neck Pain in Under Two Minutes
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/
7 min
About 9 to 5 Wellness
From the publisher's feed
Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to…
introduce wellbeing program at your work?
Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as:
Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as:
🌟 What has helped their organizations gain a competitive advantage?
🌟 How they see the future of employee wellbeing?
🌟 Misunderstandings that are out in the corporate market today
🌟 Advice to other leaders to create a happier, healthier, and more productive workplace
Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.