This week we're talking tech, from FaceTune to FOMO and everything in between. As a mom and a Grandmother, we're seeing firsthand how fast technology is shaping not only our kids' attention spans but also their sense of identity. From the edited images we post to the never-ending scroll our kids live in, this episode is a real talk on parenting (and grandparenting) in the digital age If you've ever worried about screen time, social media pressure, or raising emotionally strong kids in a tech-saturated world, this one's for you.

Resources mentioned:

• Episode 188 - Playing for the Team, Living for the World with NCAA Champion & Pro Basketball Veteran Marcus Ginyard

• Pride Mountain Vineyards

In this episode you'll learn:

• Boredom is a powerful and often overlooked tool for sparking creativity and building confidence in kids

• Honest conversations go further than screen restrictions when raising digital-native kids

• The best defense against tech overload isn't more rules, it's consistent, real-life connection

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

☕️MUD/WTR is a coffee alternative consisting of 100% organic cacao, ayurvedic herbs and functional mushrooms. With just a fraction of caffeine found in coffee, you get energy, focus and immune support without the crash! Use this link for 15% off your purchase, or $20 off PLUS a 15% discount if you subscribe!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

Some weeks just feel heavier than others, and this one's no exception. With everything happening in the world right now, we wanted to pause the noise and bring you something simple, honest, and hopefully grounding.

In this episode, we're talking about what to do when life feels uncertain -- how to stay informed without spiraling, when to unplug and protect your peace, and why small acts of movement, kindness, and connection can shift everything. From taking a walk or casting your vote to drawing a hot bath or calling someone you love, this is your reminder that light still lives in the everyday things we can control.

Resources mentioned:

• Vote.org

Some key takeaways from this episode:

• Name what's weighing on you. Awareness brings clarity and helps you take back your sense of control.

• Move your body. Even a short walk or 10 minutes of stretching can shift your energy and calm your nervous system.

• Find your ceremony. Baths, journaling, or quiet moments with someone you love. Small rituals keep you grounded.

• Lead with empathy. Everyone's carrying something. Choosing kindness lightens the load for all of us.

• Use your voice. Whether you speak softly or stand boldly, your energy and your actions matter.

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

☕️MUD/WTR is a coffee alternative consisting of 100% organic cacao, ayurvedic herbs and functional mushrooms. With just a fraction of caffeine found in coffee, you get energy, focus and immune support without the crash! Use this link for 15% off your purchase, or $20 off PLUS a 15% discount if you subscribe!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

We're calling it: the Be Powerful Lock-In starts now. No waiting for January, no "new year, new me" vibes, just real momentum to finish 2025 strong. In this episode, we're locking in our most powerful selves across four key areas -- physical, mental, nutrition, and relationships -- and sharing the exact habits and mindset shifts we're using to do it. From ten extra pushups and 30 grams of protein at breakfast to daily gratitude, grounding, and genuine connection, this is your friendly reminder that you don't need a new year to reset. You just need a plan and a little accountability (and we're sharing both).

Resources mentioned:

• HSM Smoothie

• Sarah Wragge Wellness

• Be Powerful Lock-In Checklist (Free Download!)

Episodes mentioned:

• 179. Love Languages Are Kinda BS & Spilling the Tea on Going to Couple's Counseling

Some key takeaways from this episode include:

• Build strength now. Ten extra pushups and 20 squats a day can change your body and your mindset.

• Your morning sets the tone. Three things you're grateful for and an hour of quiet can transform your day.

• Eat with intention. 30g of protein at breakfast, color in every meal, and less refined sugar.

• Connection is power! Put your phone down, look someone in the eye, and really see them.

• You don't need a new year to reset. You just need a plan - and we've got one for you!

🎁 Get the Be Powerful Lock-In Checklist (Free Download!)

Your guide to locking in your strongest self -- mind, body, and more.

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

☕️MUD/WTR is a coffee alternative consisting of 100% organic cacao, ayurvedic herbs and functional mushrooms. With just a fraction of caffeine found in coffee, you get energy, focus and immune support without the crash! Use this link for 15% off your purchase, or $20 off PLUS a 15% discount if you subscribe!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

Motherhood and partnership don't come with a handbook -- but they sure do come with expectations. In this episode, we dive into the messy, beautiful, and sometimes maddening dynamics of parenting, partnership, and power. From the invisible labor of "default parenting" to the subtle ways we martyr ourselves in relationships, we get real about what it takes to stay connected, stand up for your value, and model something better for your kids. Whether you're in the thick of raising little ones or reflecting on the long game of love, this conversation is your reminder that empowerment starts at home -- with honest talks, equal partnership, and choosing not to lose yourself in the process.

Some key takeaways from this episode include:

• No one can make you a martyr without your consent! Value yourself enough to say no.

• Equal partnerships aren't about who makes more money; they're about mutual respect and empowerment.

• Your kids don't remember what you say, they remember what you model. Choose wisely.

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

☕️MUD/WTR is a coffee alternative consisting of 100% organic cacao, ayurvedic herbs and functional mushrooms. With just a fraction of caffeine found in coffee, you get energy, focus and immune support without the crash! Use this link for 15% off your purchase, or $20 off PLUS a 15% discount if you subscribe!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

Let's talk about the elephant on the reformer: has Pilates turned into a Mean Girls club? In this episode, the viral TikTok trend #MeanGirlsPilates (yes, you're thinking of the right movie) shows us that the fitness world is buzzing with Barbie-pink sets, sharp side-eyes, and performative "you can't sit with us" energy. In this episode, we react in real time to the trend, calling out toxic studio culture, exclusion masked as empowerment, and the ways performative wellness can make movement feel like a members-only club.

But don't worry, it's not all doomscrolling. We bring it back to what matters: showing up for yourself, building true community, and remembering that movement should be a celebration of your strength, not a performance. If you've ever walked into a workout and wondered if you belonged, this one's for you.

Some key takeaways from this episode include:

• Being powerful means showing up as you are - even if you're not wearing the matching set.

• Exclusive vibes don't build strength. Community does.

• If your workout makes you feel small, it's time to find a new room.

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

☕️MUD/WTR is a coffee alternative consisting of 100% organic cacao, ayurvedic herbs and functional mushrooms. With just a fraction of caffeine found in coffee, you get energy, focus and immune support without the crash! Use this link for 15% off your purchase, or $20 off PLUS a 15% discount if you subscribe!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

We're back and life has been life-ing! After a short break, we're catching you up on everything: corporate speaking gigs, midlife pivots, travel highs, tough conversations, and yes... periods on white chairs (because, of course).

This episode is all about what it means to reimagine your life, again and again, and how curiosity, discomfort, and owning your power can shift everything. From the stage in LA to bold decisions at home, we're sharing behind-the-scenes stories, hard-earned lessons, and the joy (and chaos) of staying powerful in a world that keeps changing.

Resources mentioned:

• ROAR Forward Website

• ROAR Forward Feature: Meet a Re-Imagineer - Liz Hilliard

• Men's Health: Over 40? These 7 Stability Moves Will Help You Stay Injury-Free in the Gym

• Women's Health Magazine: Boost Strength On Your Daily Walk By Incorporating These Simple Moves

Some key takeaways from this episode include:

• You don't reimagine your life just once, you do it over and over. Life shifts. We grow. Give yourself permission to let go, begin again, and become someone new.

• Stretching into discomfort is where real growth begins. Liz's speaking event pushed her outside her comfort zone… and she nailed it. The process was messy, brave, and exactly the kind of stretch that births growth.

• When the world feels divided, don't shut down, stay open. Lead with your eyes and heart wide open. Anger often masks pain. Compassion starts with curiosity. Lead with your heart and speak with clarity.

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

As we move into fall, a season of routine resets and wellness goals, this timely replay cuts through the noise of fitness fads and TikTok trends. We're revisiting our candid conversation on the "Pilates body," the truth about strength training, and how to build a body that feels as good as it looks.

If you're setting new intentions or just tired of toxic comparison, this episode will help you refocus on sustainable health, strength, and the confidence that comes from consistency - not extremes.

☕️MUD/WTR is a coffee alternative consisting of 100% organic cacao, ayurvedic herbs and functional mushrooms. With just a fraction of caffeine found in coffee, you get energy, focus and immune support without the crash! Use this link for 15% off your purchase, or $20 off PLUS a 15% discount if you subscribe!

Some key takeaways from this episode include:

• Strength and Pilates aren't opposites, they're teammates. Hilliard Studio Method combines the two to help you build lean muscle, sculpt your physique, and move with power and grace.

• Get your protein first and scroll later. Starting your morning with a high-protein breakfast can balance your blood sugar, fuel your day, and help you make stronger choices all around. Try out our HSM smoothie, which has 27 grams of protein.

• Don't fall for the hype. Trends like Ozempic and cozy cardio may sound appealing, but long-term results come from smart movement, real food, and consistency! Not shortcuts.

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

As the kids head back to school and routines reset, there's no better time to declutter! Not just your space, but your mind. In this episode, we are bringing back a conversation with professional organizer, Anne Steppe. She helps usher in a clean-slate mindset by showing how simplified surroundings lead to more peace, productivity, and presence at home. Anne shares practical tips you can apply today, plus her personal journey of downsizing from a 4,000-square-foot house to a 2-bedroom apartment.

Whether you're clearing the clutter after a chaotic summer or looking to reset your space for fall, this replay will inspire you to let go of what no longer serves you and create room for what truly matters.

As the Owner of Step by Steppe Professional Organizing for over 15 years, Anne has worked with clients in and around the Charlotte area to help them systematize their spaces to enhance their lives and wellbeing. She empowers her clients to live into the vision they have for their homes, lives, and businesses by organizing in ways that create efficiency, fuel productivity and spark creativity.

Connect with Anne:

• Website

• Instagram: @stepbysteppeorganizing

• Facebook

Some key takeaways from this episode include:

• You might think your clutter isn't affecting you, but your nervous system says otherwise. Anne walks us through what the research actually shows: more stuff = more stress, whether we're aware of it or not.

• Turns out "one in, one out" doesn't cut it anymore. With the sheer amount of stuff most of us accumulate, Anne recommends a new rule: for every item you bring into your home, remove three. It's bold - but it works.

• Your clutter has a legacy. It's not just your daily peace at stake. Eventually, someone else will be left to sort through what you leave behind. Be intentional about the story you want your stuff to tell.

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

☕️MUD/WTR is a coffee alternative consisting of 100% organic cacao, ayurvedic herbs and functional mushrooms. With just a fraction of caffeine found in coffee, you get energy, focus and immune support without the crash! Use this link for 15% off your purchase, or $20 off PLUS a 15% discount if you subscribe!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

In this episode, our dear friend Marcus Ginyard takes us from the roar of Cameron Indoor (yes, beating Duke four years straight), to quiet moments of self-reflection in faraway places.

We talk about the Carolina basketball family that lasts a lifetime, what 11 seasons in eight countries taught him about people and purpose, and why he's embracing a "butterfly" season of big, messy, beautiful change.

Along the way there's wine, style, tattoos, and stories that prove being powerful is about showing up — for your team, for yourself, and for the world.

Marcus Ginyard is a Virginia boy turned Tar Heel man — NCAA Champion, UNC co-captain, and defensive powerhouse — who built a career on leadership, grit, and heart. Today, he brings that same spirit to life beyond basketball, creating space where everyone feels at home.

Connect with Marcus on Instagram: @mg1nyard

Some key takeaways from this episode include:

• Focus on the next possession. When life feels big, zoom in and own the moment in front of you.

• Character first, talent second. Who you are matters more than what you do.

• Change is powerful. Seasons of discomfort often lead to your most beautiful growth.

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

☕️MUD/WTR is a coffee alternative consisting of 100% organic cacao, ayurvedic herbs and functional mushrooms. With just a fraction of caffeine found in coffee, you get energy, focus and immune support without the crash! Use this link for 15% off your purchase, or $20 off PLUS a 15% discount if you subscribe!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

We're back from summer break and diving headfirst into the hot-button topic of biohacking. In this episode, we unpack our own experiences with wellness tools - from saunas to IV drips - and weigh in on what truly supports longevity and health. Spoiler alert: it might just be movement, muscle, and a little less sugar.

Plus: our favorite summer reads, surprise movie wins (hello, Pedro Pascal), and why being powerful has nothing to do with perfection.

Movies mentioned:

• F1 (with Brad Pitt)

• Fantastic Four (featuring Pedro Pascal)

• Superman

Books mentioned:

• Escape to Tuscany by Kat Devereaux

• The Goddess of Warsaw by Lisa Barr

• All the Colors of the Dark by Chris Whitaker

• Strange Sally Diamond by Liz Nugent

Resources mentioned:

• Pedro Pascal on Vanity Fair

🔥SWTHZ South Park is a contrast therapy experience for wellness lovers who want the biohacking benefits of saunas and cold plunges in a luxurious, private environment. Get $10 off your first session with code LKSWT10, or use code LKSWT when purchasing a membership!

Some key takeaways from this episode include:

• You don't need fancy tech or expensive treatments to live a long, healthy life. Daily movement, strength training, purpose, and reducing sugar have the biggest impact—and they're accessible to everyone.

• Most wellness trends are designed to sell you a quick fix. True health means addressing the root causes—like stress, diet, and inflammation—not just chasing the next magic pill. Stay curious, but choose solutions that support long-term well-being, not just short-term results.

• Social media wellness isn't real life. You can be strong, healthy, and powerful without copying what you see on TikTok. Focus on what's right for your body, your season, and your priorities.

☕️MUD/WTR is a coffee alternative consisting of 100% organic cacao, ayurvedic herbs and functional mushrooms. With just a fraction of caffeine found in coffee, you get energy, focus and immune support without the crash! Use this link for 15% off your purchase, or $20 off PLUS a 15% discount if you subscribe!

Hilliard Studio Method takes working out to the next level to produce results that are nothing short of a total mind-body transformation. If you're ready to get in incredible shape, you can work out with us in-person at our Charlotte studio, join classes from home via Zoom, or sign up for our on-demand streaming service!

• HSM In-Person Classes

• HSM At Home (Via Zoom)

• HSM Streaming

Be Powerful with Liz & Lee is focused on helping you find your inner power and for us to share our thoughts on society, culture, and current events. As the team behind Hilliard Studio Method in Charlotte, North Carolina, we love all things wellness and will also share info on how to live your healthiest life mentally, physically, and emotionally.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube