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

After weeks soaking in Italy's lakes, mountains, cities, and countryside, we are back—and we've got stories. From misty lakeside mornings in Lake Garda to harrowing, almost-died-on-a-mountain Jeep turns in the Dolomites, this is a full-bodied recap of their three-week Italian adventure. Whether you're dreaming of Florence, fantasizing about spa days, or just here for the unfiltered travel laughs, this episode will transport you. You'll also get a dose of cultural reflection, some wellness wisdom from the Alps, and why sometimes the most luxurious thing you can do... is slow down.

Some key takeaways from this episode include:

• Slowing down isn't lazy—it's powerful. The Italian pace reminded us how beauty, wellness, and relationships thrive without the rush.

• Where you are changes who you are. Culture influences energy, and immersing yourself in a place like Italy can shift your mindset toward care, connection, and consciousness.

• Nature recalibrates you. Whether it's a mountaintop hike or a boat on the lake, the outdoors offered perspective we didn't know we needed.

🔥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 throwing it back to one of our most raw and real episodes — and for good reason.

In this conversation, we unpack what it really means to challenge the status quo, especially when doing so comes with growing pains. From difficult seasons and disappointing others to questioning traditional ideas of marriage, we get honest about the messiness and freedom of choosing your own path.

Whether you're in a life pivot, reevaluating your relationships, or just need a little permission to live life on your terms, this episode is a masterclass in showing up authentically — even when it's uncomfortable.

Resources mentioned:

• Lingua Franca

• Shelton Vineyards

• Shadow Springs Vineyard

• Laurel Gray Vineyards

• Piccione Vineyards

Some key takeaways from this episode include:

• Living authentically means you will disappoint someone. But the discomfort of growth is always better than the numbness of playing small.

• The "status quo" is a story someone else wrote. You get to rewrite the rules based on your truth, your values, and your vision.

• Every season of uncertainty is a chance to get closer to who you really are — even if it means ruffling feathers along the way.

🔥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

What talents are we hiding? What is the one risk we're so glad we took? Who's on our lockscreen? And why do they match?

This episode is pure chaos in the best way. We ditched the outline and went straight into a rapid-fire Q&A — talking everything from Kendrick Lamar to wellness hot takes, business outfits, and who plays with fire (we'll let you guess). It's unscripted, unexpected, and totally us.

Whether you're walking, meal prepping, or just here for a good laugh with your favorite podcast duo, this one's got something for everyone.

🔥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!

3 Key takeaways from this episode:

• Success isn't a solo mission. Both Liz and Lee reflect on how their definition of success has shifted from individual accomplishment to shared growth. Letting go of control, delegating, and building with others has brought them more joy, ease, and impact.

• Beware of performative wellness. They call out the toxic side of health trends — like extreme protein obsession, judgmental "clean eating," and the idea that wellness should make you feel superior to others. True health is about what feels good and works for you.

• Music fuels confidence! And it's deeply personal. From Kendrick Lamar to 90s power ballads, Liz and Lee share how different genres energize them. The takeaway? Don't overthink the playlist — just pick what moves your body and lifts your spirit.

☕️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 halfway through the year - how's your energy? How's your burnout? Whether you're running a company or running after your kids, today's episode is for anyone performing at a high level and trying to hold it all together.

We're talking about what true wellness looks like when your schedule is packed, your sleep is low, and the pressure is high. From micro-movements to balance training, executive burnout to bedtime hacks, we share what actually works for building long-term strength and clarity. Because wellness isn't just a workout - it's how you show up in every moment.

Resources mentioned:

• LizHilliard.com

Some key takeaways from this episode :

• Wellness starts at the top. If leaders prioritize their health, their teams will too. Model the behavior. Culture shift begins with boundaries, rest, and movement.

• You can't pour from an empty tank. Sleep hygiene isn't optional - it's your foundation. We're sharing how we actually wind down (and what gets in the way).

• Movement doesn't have to be an hour. Walk the stairs. Do 30 squats. Meditate for five minutes. "Snack-sized" wellness moments can still make a big impact.

🔥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!

Be Powerful with Liz & Lee, formerly Hilliard Studio Podcast, 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.

Liz Hilliard is an author, motivational speaker, personal & group trainer, podcast co-host and owner & creator of Hilliard Studio Method (HSM) – an internationally-renowned, core-centric, Pilates-based workout that uses the latest techniques to get the heart rate pumping and sweat dripping – uses "Be Powerful" as a daily mantra to empower and encourage women of all generations and fitness levels to accept themselves as they are and keep moving.

Lee Kennelly is the second half of the podcast and the Director of Training at Hilliard Studio Method. She is happy to be living life unabashedly with Liz and adores her teenage children who have probably never listened to the podcast! Lee is passionate about movement and teaching and loves being on the sports fields watching her children, making her line of Love Sauce salads, or going out to dinner for date night with Liz. While behind the mic and on the screen aren't necessarily her comfort zone, she loves podcasting with Liz and has enjoyed the opportunity to share her story with the hope of inspiring others to live more joyfully.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

We've been on the road - working, teaching, sweating (a lot), and soaking up every second of it. From coast to coast, we've had the honor of coaching high-performing, purpose-driven leaders and inspiring them to fuel their bodies well and train for longevity. But as always, they end up inspiring us just as much.

This week, we're sharing a behind-the-scenes look at a recent trip to New York, including a serendipitous moment that landed us at the Tribeca Film Festival to see a documentary about world-renowned chef Nobu Matsuhisa. From not knowing who he was to sitting in his restaurant just hours later, Liz shares the unexpected lessons Nobu taught her about success, passion, and staying in the game - no matter your age.

We also talk about Liz and Lee's philosophy on longevity (hint: it starts earlier than you think), how success comes when you're living your passion, and why it's never too late to do what you love.

Resources mentioned:

• Nobu Documentary - Tribeca Film Festival

• Hilliard Studio Method

Some key takeaways from this episode include:

• Longevity doesn't start at 70. It starts now - with strength, intention, and purpose.

• Success doesn't have a deadline. Nobu found global fame later in life because he never stopped doing what lit him up - proof that doing what you love is the real win.

• If your passion's gone, it's time to pivot. Whether you're 30 or 80, it's never too late to follow what lights you up.

Be Powerful with Liz & Lee, formerly Hilliard Studio Podcast, 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.

Liz Hilliard is an author, motivational speaker, personal & group trainer, podcast co-host and owner & creator of Hilliard Studio Method (HSM) – an internationally-renowned, core-centric, Pilates-based workout that uses the latest techniques to get the heart rate pumping and sweat dripping – uses "Be Powerful" as a daily mantra to empower and encourage women of all generations and fitness levels to accept themselves as they are and keep moving.

Lee Kennelly is the second half of the podcast and the Director of Training at Hilliard Studio Method. She is happy to be living life unabashedly with Liz and adores her teenage children who have probably never listened to the podcast! Lee is passionate about movement and teaching and loves being on the sports fields watching her children, making her line of Love Sauce salads, or going out to dinner for date night with Liz. While behind the mic and on the screen aren't necessarily her comfort zone, she loves podcasting with Liz and has enjoyed the opportunity to share her story with the hope of inspiring others to live more joyfully.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

Liz once fueled with candy bars. Lee used to eat to fit a certain size. Today, we eat to feel powerful - and we're sharing how you can too. In this episode, we dive into how our relationships with food have evolved over the years, from breaking up with sugar to embracing intentional meals that support strength, clarity, and energy. Whether you're a grazer, a meticulous meal planner, or somewhere in between, we've got thoughts, tips, and real-life tools to help you nourish your body in a way that works for you.

Resources mentioned:

• The Hilliard Studio Method Smoothie

• Catie's Organic Vitamin C

• NorCal Premium Pea Protein Isolate

• NorCal Collagen Peptides

Some key takeaways from this episode include:

• Fuel is power. You can't move powerfully or think clearly if you're undernourished. Start your day with 30 grams of protein to keep energy up and cravings down.

• Your food mindset matters. Everyone's relationship with food is different. Find what works for your body and your life - not someone else's diet rules.

• Balance beats restriction. Enjoy sweet treats with intention, listen to how your body responds, and focus on how you feel, not just how you look.

Be Powerful with Liz & Lee, formerly Hilliard Studio Podcast, 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.

Liz Hilliard is an author, motivational speaker, personal & group trainer, podcast co-host and owner & creator of Hilliard Studio Method (HSM) – an internationally-renowned, core-centric, Pilates-based workout that uses the latest techniques to get the heart rate pumping and sweat dripping – uses "Be Powerful" as a daily mantra to empower and encourage women of all generations and fitness levels to accept themselves as they are and keep moving.

Lee Kennelly is the second half of the podcast and the Director of Training at Hilliard Studio Method. She is happy to be living life unabashedly with Liz and adores her teenage children who have probably never listened to the podcast! Lee is passionate about movement and teaching and loves being on the sports fields watching her children, making her line of Love Sauce salads, or going out to dinner for date night with Liz. While behind the mic and on the screen aren't necessarily her comfort zone, she loves podcasting with Liz and has enjoyed the opportunity to share her story with the hope of inspiring others to live more joyfully.

Podcast contact info:

• Liz's Instagram

• Lee's Instagram

• Hilliard Studio Method

• HSM Facebook

• Liz & Lee's YouTube

"I'm the spirit of Liz, made like a Wiz…"

Ever since Liz was a little girl, she was a wild child, enthralled with life and curious about all its magic. Her family and religion tried to shrink her wizness, but her curiosity drove her to privately explore other paths so that she could be her most authentic self.

Lee's path looked different, but the message was the same: blend in. Don't dream too big. Stay small. In this episode, we talk about how we've learned to take up space, honor who we are, and step fully into our power. If you've ever felt like you're playing small or holding back who you really are - this one's for you.

Some key takeaways from this episode include:

• If you've lost touch with who you really are, notice the moments that feel inauthentic. And then start moving your body. Movement will release stuck emotions and unlock self-awareness that will not arrive in stillness or by being trapped in a negative thought-cycle.

• We're all divine! You are capable of anything you can imagine. Despite society putting constraints and rules on us, there is a middle ground that we can find to grow into our unique power. Don't let rules and hierarchy shrink your magic.

• Comparison is the thief of joy. Remember you are on your own path - no one else's. Your journey will look different, not better or worse, just different. And that's because it's yours.

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!

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

Are the five love languages the secret to a successful relationship? Or do they just enforce outdated relationship norms? In this episode, we dive into how love languages can be helpful, not as a guideline to express love, but as a lens to spot and respond to gaps in connection. We also share our experiences from going to couple's counseling with our ex-husbands, where we first learned about these five love languages, and how we use them in our relationship today. If you've ever felt boxed in by a quiz result or confused about what you need from your partner, this episode will help you feel seen and give you tools to go deeper.

Some key takeaways from this episode include:

• Love languages aren't fixed. Regular check-ins, reflection, or therapy can help keep open communication about what each of you needs in a particular season.

• You don't have to speak just one. Love languages work best when they're used as a mix - not a label - to help your partner feel seen and supported in different seasons.

• Patriarchal structures still show up in our relationships, but we have the power to teach our kids (and ourselves) more equitable ways to love and live. Conversations about these structures can feel uncomfortable, but they're crucial for fostering happier, healthier relationships.

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!

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

How do we create a life where vacation is a want and not a need? Today we're going to figure out how to design a life that you don't want to escape on a regular basis. Liz explains how her choices have led her to joie de vivre in her own life, and how expressing your truth in your choices will get you closer to a more authentic life. Lee discusses her passion for helping others and how those goals fulfill her sense of purpose. If you feel the need to get away more often than you'd like, tune in to explore why you may feel that way, and what you can do to change it!

Some key takeaways from this episode include:

• Being busy should not be the end goal. We're all busy, but the goal should be getting outside of what is keeping us 'busy' and get creative, caring, and curious.

• When you're asked, "How are you?" We suggest answering how you are at that moment to maintain authenticity. It's not easy, but it's brave when you choose to embody who you are in every interaction with others, and will ultimately result in a life of sincerity and wholeness.

• In the mundane moments of life, look up. What do you see? Beautiful trees? The sky with clouds? A roof built just for you? Take a moment to realize the beauty in everything around you.

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!

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