In today’s episode, we introduce Shane Sevcik, Financial Advisor by day, F45 Gym owner, Mentor, and coach for young athletes learning to lift, 2017. He won the World Masters Games with a 375 lb pound clean and jerk, Husband and father of two boys, and most notably a former cheerleader.

We discuss not only Shane’s journey in weightlifting, but he opens up about body image and mental health for male athletes. Shane is a big advocate for sleep as his most important form of recovery, and his biggest motivation is his family.

Connect with Shane and join the F45 family

@f45_training_medfordsouth

@ssevcik

IG: Danielle Crease @daniellemcrease

Paula Kersch @botanically_curious 

Podcast: @BandsandBotanicals

Our final episode of May is going to round out our Women's Month with special guest, Madelaine Pereyra.

Throughout this episode Madelaine speaks to us about her life, the struggles she had as a child, the Judo fighting Husband who introduced her to kickboxing, and the way her fighting spirit led to her training and inevitable coaching.

The message of this episode is loud and clear... women are STRONG, CAPABLE, and BAD ASS! 

We hope this episode leaves you feeling inspired, supported, and ready to try something new.  Like Maddie says, "Everyone wants to punch something sometimes."

IG: Danielle Crease @daniellemcrease

Paula Kersch @botanically_curious

Madelaine Pereyra @ pereyra_madelaine 

Podcast: @BandsandBotanicals

In today’s episode, we talk with Brooke, a vegan bodybuilder & fitness coach who helps vegan or vegetarian women build muscle and confidence through weightlifting! Brooke’s lovable rooster BootScoot makes an audible appearance throughout the show, which all you animal lovers will appreciate! We discuss myths on protein consumption and mention some great sources for performance-based goals! Follow Brooke and connect for more services!

@miss_meatless_muscle

http://www.meatlessmuscle.net/transformation-package

In today’s episode, we have a special guest! Roxi is not only a certified Tea Sommelier & Clinical Herbalist but also the owner of finesse life holistics, creator of bougie garden apothecary tea parties, PCOS thriver, and Author of no prescription needed. We discuss the different types of PCOS women can have, herbs that are helpful like chaste berry, which foods to avoid, and movement to help PCOS symptoms, along with Roxi’s own journey as a woman with PCOS.

Connect with Roxi !

@thebougiegarden

@finesselifeholistics

https://www.bougieteaparty.com

PCOS RESOURCES

http://finesselifeholistics.com

-BOOK-

No Prescription Needed A Proven Step-By-Step Guide To Healing Polycystic Ovarian Syndrome Through Simple Diet And Lifestyle Changes

https://www.amazon.com/dp/1646690842/ref=cm_sw_r_cp_api_glt_fabc_6E28J2B3X1ZC77D82FHT

In this episode Paula and Danielle dive into movement and herbalism for expecting mothers, new mothers, and those who have been mothers for many years. 

There are so many ways you can support your body, your mind, and your heart throughout your pregnancy and for all the wonderful and messy years to come after, and talking about it and learning is a great place to start. 

Remember to always consult your physical when starting a new fitness routine and deciding to incorporate new medicine into your diet, especially when entering this new phase of life.  

Mother wort

Linden

Tulsi

Chamomile

Passion flower

Eleuthro

Shepherd's purse

Uva Uris

IG: @bandsandbotanicals

Danielle: @Daniellemcrease

Paula: @Botanically_curious

In today’s episode, we share tips for desert travel and keeping safe in the heat! We touch on the benefits of saw palmetto for women through it's inhibiting action on 5-alpha reductase in the body and how Mullein can support whole health . Join your hosts Paula and Danielle, for our last fitness and herbal travel edition!

In today’s episode, we discuss some herbs that natively grow on the Appalachian mountain range, why hardy plants benefit us, and a brief mention of traditional southern folk herbalism! Danielle gives excellent tips for hikers at any experience level and shares fascinating must-hike spots from across the world!

Herbs mentioned: Blue cohosh, Bee Balm, Queen Anne's Lace, and Witch hazel

Make sure to connect on IG @bandsandbotanicals

for videos, herbal updates, and more!

Or connect with your hosts Paula - @botanically_curious

Danielle - @daniellemcrease

A few years ago our host Danielle and her husband moved to Nine Mile, Jamaica.

They moved with hopes of immersing themselves in farm life and learning and living as much as they could with the incredible people of Nine Mile. 

Their experience was more than they could have asked for!

Danielle, we travel through Jamaica.  Discussing the herbs and flavors of the island, as well as "The Tree of Life" (and one of Danielle's personal favorites), Moringa.

We also talk about places you can visit to move your body and ways you can use the earth around you to get in a great sweat. 

Herbs/ Foods Discussed: 

1.  Curry

2.  Pimento aka Allspice

3.  Ackee

4.  Tamarind

5. Scotch Bonnet

Places Mentioned:

1.  Nine Mile, Jamaica

2.  Jakes Resort 

3.  The Blue Mountains

4.  Dunns River Falls and The Blue Hole

Contact:

Paula @botanically_curious

Danielle @Daniellemcrease

In this episode Paula and Danielle open up the first week of April with their new theme, Global Herbalism and Travel Fitness.  

Paula starts us off with a journey into Ayurvedic Medicine, including a breakdown of the Doshas.

Danielle then walks us through tips to shift our mindsets about movement during travel, as well as how to move in tiny hostel spaces! 

You can reach Paula and Danielle on Instagram @BandsandBotanicals

Paula: @Botanically_curious

Danielle: @Daniellemcrease

In today’s episode, we discuss herbs you can incorporate to help with the ebb and flow of your day when motivation might be lacking. Danielle discusses how you can use small changes to your mindset to tackle your workouts. No matter the person, no one is motivated 100% of the time 24/7, but life has its demands, and the world keeps turning, so listen in and let us know how you incorporated these tips into your day!