🎙️ #95 with special guest Cassie Mazie

We live in a culture obsessed with optimization—biohacking, productivity, and constantly doing more. In this episode, we explore when the pursuit of self-optimization shifts from supportive to harmful, and Cassie talks about how pushing harder isn’t always the answer. We also unpack what self-kindness truly means and how it differs from the version of “self-care” that’s often marketed to us.

Through the lens of the fitness industry, we examine the unspoken expectations to override the body, suppress emotions, or ignore intuition in order to meet external standards. This conversation invites honest reflection on how often those pressures show up—and what they cost us over time.

We also dive into the idea of success and worth, questioning how productivity, physical appearance, and performance became measures of value in the first place. What does it look like to begin separating who we are from what we produce or how we perform?

From there, we bring the conversation into practical, everyday life. We discuss one small but radical act of self-kindness listeners can practice this week—something simple, accessible, and deeply human.

Finally, we talk about leadership, boundaries, and permission. We share the boundaries that help protect the nervous system, creativity, and joy, and explore how leaders can offer themselves the same grace, compassion, and understanding they so freely give to the communities they serve.

www.biablends.com

www.instagram.com/biablends

BIA’s Newsletter!

Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show!

Check out the WARRIOR formats:

⁠https://warriorinstructors.com/⁠

🤘🏼 Follow Ellen on Social:

⁠⁠https://www.instagram.com/ellendewerd/⁠⁠

⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠

https://www.facebook.com/ellen.dewerd

🏹 Follow WARRIOR on Insta:

https://www.instagram.com/warrior_group_fitness_/

🏹 Follow WARRIOR on YouTube & TikTok:

⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠

⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

Pelvic floor health is one of the most overlooked — and most essential — pieces of whole-body wellness. In this episode #94, we’re breaking the silence, removing the shame, and empowering instructors and everyday movers with knowledge they should have learned years ago.

Paige shares practical education, compassionate insight, and actionable tools to help you better understand the pelvic floor, cue it safely in group fitness settings, and support participants without stepping outside your scope of practice.

Whether you’re an instructor, an athlete, or simply someone who wants to feel more confident and connected in your body, this conversation is for you.

• What the pelvic floor actually is
  We start with the basics: what the pelvic floor is, what it does, and why everyone — regardless of gender or age — should care about it.

• The pelvic floor’s role in whole-body health
  Learn how the pelvic floor impacts posture, breathing, strength, stability, and movement efficiency — especially for those who move frequently or teach fitness.

• Cueing the pelvic floor in group fitness
  Practical, safe ways instructors can begin bringing pelvic floor awareness into class without fear, confusion, or over-cueing.

• When to refer out
  Red flags and symptoms that signal it’s time to see a pelvic floor specialist or physical therapist instead of trying to “fix it” alone.

• Breaking shame & stigma
  How instructors can normalize pelvic floor conversations and help participants understand they’re not broken — these are muscles that can be strengthened, relaxed, and retrained.

• Personal journeys
  Ellen and Paige both open up about their own pelvic floor experiences.

• One thing instructors can do right now
  A simple, actionable takeaway for creating more pelvic floor confidence in your classes — while staying well within your scope of practice.

• 30 Day Kickstart Program
  We dive into her 30 Day Kickstart Program: who it’s for, what it includes, and how it helps people reconnect with their pelvic floor in a supportive, approachable way.

Pelvic floor education shouldn’t be taboo, confusing, or reserved for crisis moments. This episode empowers instructors to lead with confidence, compassion, and clarity — and helps participants feel safer, stronger, and more informed in their bodies.

Paige RobinsonPaige Pilates www.paigepilates.com

Instagram and YouTube: @PaigePilates

Credentials: Nationally certified Pilates InstructorPre/postnatal certified through Girls Gone Strong, Pilates 4 Parkinson's certified instructor.

Pelvic Floor Balance Program: 30 day kickstart to care for your pelvic floor https://www.paigepilates.com/pelvic-floor-balance

Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show!

Check out the WARRIOR formats:

⁠https://warriorinstructors.com/⁠

🤘🏼 Follow Ellen on Social:

⁠⁠https://www.instagram.com/ellendewerd/⁠⁠

⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠

https://www.facebook.com/ellen.dewerd

🏹 Follow WARRIOR on Insta:

https://www.instagram.com/warrior_group_fitness_/

🏹 Follow WARRIOR on YouTube & TikTok:

⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠

⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

In this episode #93, we explore what it truly takes to design, host, and lead a retreat that changes people from the inside out. Sabrina shares the heart and history behind Camp Be Here Now, the wisdom she’s gained as a retreat creator, and the magic that keeps her coming back year after year.

We open the conversation by exploring Sabrina’s personal definition of a retreat: what it represents, why it matters, and how stepping away from daily life can create space for deep healing and connection.

Sabrina takes us back to the moment the idea formed.

• When did Camp Be Here Now begin?
  

• What inspired her to create it?
  

• How did she bring her vision to life?
  

• And did the retreat unfold the way she imagined—or did it evolve into something even more powerful?

We dive into the art and heart of retreat design:

• The key elements that make a retreat meaningful, safe, and memorable
  

• How to cultivate community among strangers
  

• The balance between structure and spaciousness so participants can grow without feeling rushed

Sabrina shares the real behind-the-scenes:

• The most significant challenges she’s faced as a retreat host
  

• What she wishes she knew before her first retreat
  

• How each challenge shaped her approach moving forward

No retreat is complete without the magic. Sabrina reflects on her favorite moments—the ones that remind her exactly why this work is worth it.

Whether you're a fitness professional, wellness coach, or someone dreaming of hosting your first retreat, Sabrina offers grounded, heartfelt guidance on how to begin.

Sabrina's Instagram https://www.instagram.com/joyfulmetamorphosis_

/https://www.instagram.com/campbeherenow/

https://www.facebook.com/share/1BjKSHWNuF/?mibextid=wwXIfr

Sabrina's Private group for Virtual Retreat:https://www.facebook.com/share/g/1CrwQWWCXU/?mibextid=wwXIfr

Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show!

Check out the WARRIOR formats:

⁠https://warriorinstructors.com/⁠

🤘🏼 Follow Ellen on Social:

⁠⁠https://www.instagram.com/ellendewerd/⁠⁠

⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠

https://www.facebook.com/ellen.dewerd

🏹 Follow WARRIOR on Insta:

https://www.instagram.com/warrior_group_fitness_/

🏹 Follow WARRIOR on YouTube & TikTok:

⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠

⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

In Episode 92, Ellende Werd sits down with the Nicole Printon for an honest, empowering, and deeply informative conversation about perimenopause—a transition nearly every woman experiences, yet few feel prepared for. Nicole opens up about her personal journey, the science behind the symptoms, and the lifestyle shifts that help women thrive during this season of change.

Nicole and Ellen share about their personal experience(s) with hormonal havoc.

Together, we break down what perimenopause really is:

• How it differs from menopause
  

• The most common symptoms women experience
  

• Why it remains misunderstood and often underdiagnosed, even by healthcare providers
  Nicole offers powerful insight into how hormonal shifts affect active women:

• Energy, recovery, and muscle-building changes
  

• Weight fluctuations, sleep disruptions, and stress responses
  

• How to adapt fitness routines to feel strong and supported
  

• The types of movement that tend to be especially helpful during perimenopause
  

We unpack the emotional side of the transition, including:

• What’s happening hormonally when women feel anxious, moody, or “not themselves”
  

• How to maintain confidence and self-compassion
  

• Ways to stay grounded when identity feels challenged

Nicole explains what women should look for in a provider who truly understands perimenopause and discusses:

• When hormone therapy or medical interventions may be appropriate
  

• The labs or assessments women should request when symptoms don’t make sense

We wrap up with practical takeaways women can implement immediately:

• Nutrition and supplement strategies that support hormonal balance
  

• Sleep habits that actually help during perimenopause
  

• Stress management tools that make a meaningful difference

Mention “CGX” to get 20% off Nicole’s Services 

Nicole's Website: https://www.nicoleprinton.com/

Nicole's FB Group: https://www.facebook.com/groups/386222051529897

Nicole's IG: https://www.instagram.com/nicoleprinton/

Peltz podcast, testosterone episode: https://podcasts.apple.com/us/podcast/the-resetter-podcast-with-dr-mindy/id1503897906?i=1000729052563

Nicole's Fullscript link: https://us.fullscript.com/welcome/nprinton/813475909b

In today’s heartfelt conversation, Ellen sits down with Betsy Tanenbaum, the chef, creative heart, and author behind ROOT DOWN, RISE UP. Together, they share how they met, how Betsy fell in love with cooking, and why this cookbook is about so much more than recipes — it’s about healing, intuition, nourishment, and coming back to yourself.

You’ll hear how the book came to life, the stories behind Betsy’s dishes, and the intention behind every ingredient. Episode 90 is for anyone who wants to slow down, savor the process, and reconnect with food in a way that serves both soul and body.

👩🏻‍🍳📕Use code CONFESSIONS and save $5 https://warriorinstructors.com/p/rootdownriseup

Follow Betsy:

LinkedIn https://www.linkedin.com/in/betsybostwick/

Instagram: https://www.instagram.com/elizabetsy25/

Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show!

Check out the WARRIOR formats:

⁠https://warriorinstructors.com/⁠

🤘🏼 Follow Ellen on Social:

⁠⁠https://www.instagram.com/ellendewerd/⁠⁠

⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠

🏹 Follow WARRIOR on Insta:

https://www.instagram.com/warrior_group_fitness_/

🏹 Follow WARRIOR on YouTube & TikTok:

⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠

⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

In this episode #89 of Confessions of a GroupX Instructor, Ellen pulls back the curtain on her very first WARRIOR retreat with 23 women in paradise, and the emotional rollercoaster of battling Meta over hacked and restricted accounts. Ellen shares the scoop on both—plus a handful of random life and business updates you didn’t know you needed.

Lot’s of studios and gyms will be closed and we know folks really enjoy moving their bodies on Thanksgiving - so let’s WARRIOR it up! 

10:00am WARRIOR Rhythm

10:30am WARRIOR Strength

11:00am WARRIOR Combat

11:30am WARRIOR Revolution

*PT check time zone

You may invite any of your friends and family - even if they are NEW to WARRIOR! Hop on for the whole 2 hours or any sections that you can. 

I will email the ZOOM link to those who register by Wednesday of next week :)  

REGISTER HERE: https://forms.gle/UcyEPKYXRi6bDm2c6

Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show!

Check out the WARRIOR formats:

⁠https://warriorinstructors.com/⁠

🤘🏼 Follow Ellen on Social:

⁠⁠https://www.instagram.com/ellendewerd/⁠⁠

⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠

https://www.facebook.com/ellen.dewerd

🏹 Follow WARRIOR on Insta:

https://www.instagram.com/warrior_group_fitness_/

🏹 Follow WARRIOR on YouTube & TikTok:

⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠

⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

In this solo episode, #88, Ellen gets real about something that happens far too often in the fitness industry — instructors “borrowing” or flat-out stealing programming from other brands, formats, or creators.

If you’ve ever seen a class that felt a little too familiar, or had your own work copied and renamed, this one’s for you. Ellen breaks down what’s really going on, why it matters, and how to navigate it with integrity.

• The difference between inspiration and imitation

• Why stealing programming hurts everyone — including the instructor doing it

• What ethical inspiration looks like in the group fitness world

• How to set boundaries and call it out professionally when it happens

• Why originality and authenticity will always outlast copycats

Creating something original takes time, courage, and heart — but it’s worth it. The industry doesn’t need more clones; it needs more leaders willing to put their unique stamp on fitness.

Ellen reminds us that when you teach from your truth, no one can copy that.

• Learn more about WARRIOR formats: warriorinstructors.com

• Follow Ellen on Instagram: @ellendewerd

• Subscribe to Confessions of a GroupX Instructor wherever you listen!

If you haven’t listened to Part 1: How I Got Hacked, pause right here and go back to that episode first—it sets the stage for everything we’re diving into today.

In this follow-up, I’m sharing the next chapter of the story: how I recovered my accounts after 54 weeks of frustration, dead ends, and persistence. From learning what not to do, to finally finding the steps that worked, I’ll walk you through exactly what happened, what I learned, and what you can do to protect yourself before you’re ever in this situation.

We’ll cover:

• The moment I realized recovery was possible

• How I navigated Meta’s confusing systems and got real help

• The strategies that worked (and what didn’t!)

• What every fitness professional should know about digital security and account recovery

This episode isn’t just a story—it’s a guide. My hope is that by sharing my experience, you’ll take away practical steps to protect your online presence, your business, and your peace of mind.

🎧 Tune in now—and make sure to share this one with a friend who needs to hear it.

Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show!

Check out the WARRIOR formats:

⁠https://warriorinstructors.com/⁠

🤘🏼 Follow Ellen on Social:

⁠⁠https://www.instagram.com/ellendewerd/⁠⁠

⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠

https://www.facebook.com/ellen.dewerd

🏹 Follow WARRIOR on Insta:

https://www.instagram.com/warrior_group_fitness_/

🏹 Follow WARRIOR on YouTube & TikTok:

⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠

⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

In episode #86 of Confessions of a GroupX Instructor, Ellen sits down with Liz Filippone, a corrective exercise specialist who’s passionate about helping people move better, feel better, and perform better. Together, they unpack what “corrective exercise” really means and why understanding it can transform the way you teach, train, and even live in your own body.

We start with Liz's’s story—what led her into the world of corrective exercise, and how she found her niche within the fitness industry. They break down the concept in plain language so any instructor (or participant) can grasp it, and we discuss whether every group fitness instructor should have at least a foundational understanding of it.

From tight hips to rounded shoulders, Liz shares the most common movement dysfunctions seen in group fitness participants—and what instructors can realistically do about them in a packed room.
We cover:

• Red flags you can spot from the stage without formal assessments

• Simple corrective cues or programming tweaks that won’t derail your class flow

• How to protect yourself from overuse injuries when you’re teaching multiple classes each week

You’ll hear inspiring “before and after” stories where corrective exercise completely changed someone’s life—and what happens when well-meaning instructors try to “fix” people without the proper background.
We also discuss that delicate line between fitness and therapy—when it’s time to refer a client out to a medical or rehab professional.

Ellen and Liz wrap up by exploring how corrective exercise has shaped Liz's own approach to training and teaching.
Plus: if our guest could wave a magic wand and correct one common dysfunction in the world, what would it be?

Follow Liz Filippone on @lizfilippone 

Learn more about corrective exercise with Liz at https://www.mindfullyfitninja.com/

Book a call with Liz: https://calendly.com/lizfilippone/30-minute-consult?month=2025-10

Listen to more episodes of Confessions of a GroupX Instructor wherever you get your podcasts!

Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show!

Check out the WARRIOR formats:

⁠https://warriorinstructors.com/⁠

🤘🏼 Follow Ellen on Social:

⁠⁠https://www.instagram.com/ellendewerd/⁠⁠

⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠

https://www.facebook.com/ellenelisabethdewerd/

🏹 Follow WARRIOR on Insta:

https://www.instagram.com/warrior_group_fitness_/

🏹 Follow WARRIOR on YouTube & TikTok:

⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠

⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

Ever wonder why some people barely glisten while others look like they ran through a sprinkler after one workout? In this episode, no. 85, Ellen breaks down the science of sweat — what it is, why it happens, and why some bodies just produce more than others.

You’ll learn how eccrine glands (your body’s natural cooling system) differ from apocrine glands (the ones behind body odor), what causes hyperhidrosis — excessive sweating — and why sweating more doesn’t mean you’re out of shape.

Whether you’re an instructor, athlete, or just someone who’s tired of wiping your forehead every five seconds, this episode will help you understand your body’s brilliance a little better.

• Humans have 2–4 million sweat glands, mostly eccrine glands that help regulate temperature.

• Eccrine sweat is mostly water and salt — clean, cooling, and odorless.

• Apocrine glands, concentrated in the armpits and groin, produce thicker sweat that bacteria break down, creating body odor.

• Hyperhidrosis is a real medical condition causing excessive sweating, often due to overactive nerves or genetics.

• There are effective treatments — from prescription antiperspirants and medications

• Eccrine glands: 2–4 million across the body; most dense on palms, soles, and forehead.

• Apocrine glands: located in the armpits and groin; activated by stress and hormones.

• Up to 10x variation in active sweat gland activity between individuals.

• Around 2–3% of the population has hyperhidrosis.