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In this past episode of the Ella-Go Podcast, Coach Lisa interviews Sarah Hutcherson, a breath work expert from Slow Breathworks. They discuss Sarah's journey into breath work, the importance of breathing techniques for physical and emotional well-being, and how breath work can enhance your runs. Sarah shares insights on the science behind breathing, the benefits of extending exhales for anxiety relief, and the transformative power of breath work in community settings. 

BONUS: The episode concludes with a practical breathing exercise for listeners.

About Sarah:

Sarah Hutcherson of Slo Breathworks is a breath guide and educator. She guides brilliant breathers living with dysautonomia and anxiety to LIVE through accessible, integrated breathwork that honors each person's unique journey with chronic illness. After years of being defined by POTS, Ehlers-Danlos, and anxiety, Sarah understands how chronic conditions can trap you in cycles of stress, fear, and pain. She combines this lived experience with extensive training under breathing experts like Dr. Arielle Schwartz, Reis Paluso, and Luke Weitzman, as well as a Master's in Sustainability, to help brilliant breathers remember their thriving selves through conscious breaths.

Takeaways

• Breath work can significantly improve physical and emotional well-being.
• Extending the exhale is key to down-regulating anxiety.
• Breath techniques can enhance performance in sports and daily activities.
• Understanding your body's breathing patterns is essential for improvement.
• Breath work can help release stored emotions and stress.
• Community breath work fosters connection and shared experiences.
• Breath work is not just for athletes; it's beneficial for everyone.
• Personalized breath work sessions can lead to significant shifts in health.
• Breath work can be practiced anywhere, even during walks.
• Daily micro doses of breath work can create lasting change.

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I burned out… as a running coach.

In Part 3 of this 3-part series, I’m getting to the source behind my burnout and how I climbed out of it, and still climbing. 

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Part 2 of my Burnout story, I share my personal journey through burnout, highlighting physical symptoms, health risks, and the importance of listening to your body to prevent serious health issues. 

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You know that feeling when you walk into a gym and instantly want to shrink, even before you touch a weight? We are naming that pressure out loud and we are offering a better option. I sit down with Sydney Geoghan, the founder of 518GymGirls, a women’s fitness community in New York’s Capital Region built for connection, confidence, and showing up exactly as you are.

About Sydney:

Sydney Geoghan (26) is the founder of 518GymGirls, a women’s fitness community in New York’s Capital Region built on connection, confidence, and empowerment.

After starting her own fitness journey to feel stronger and more confident, Sydney recognized a lack of supportive, judgment-free spaces for women. In July 2025, she created 518GymGirls, which began as a small group chat on BFF (formerly Geneva) and has since grown into a thriving community.

A Long Island native who moved to the 518 region to attend UAlbany during COVID, Sydney experienced firsthand how difficult it can be to build connections—something that ultimately inspired her to create a space where women of all fitness levels can come together, build friendships, and feel empowered.

Takeaways

• Women should prioritize finding communities that foster support and inclusivity. 
• Look for fitness groups that prioritize a non-judgmental atmosphere.
• Understand that everyone’s fitness journey is unique, and it’s okay to start wherever you are.
• Engage with others who share similar goals and struggles; it makes the journey more enjoyable.

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I burned out… as a running coach.

In Part 1 of this 3-part series, I’m getting real about how pushing too hard, saying yes to everything, and chasing “more” nearly broke me. What looked like discipline on the outside was actually exhaustion underneath and my body started to tell the truth before I was ready to hear it.

If you’ve ever felt like you’re doing all the right things but still running on empty… this one’s for you.

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Evelyn's journey from trauma to empowerment through health and wellness is nothing short of inspiring. Growing up in a large household in North Jersey, she faced the absence of her busy parents and the trauma of sexual abuse, leading to struggles with anxiety and dissociation. In this episode, Evelyn shares how she emerged stronger by finding solace in therapy, studies, and dancing. Her mother's health transformation post-divorce became a turning point, motivating Evelyn to pursue a career in health and wellness, paving the way for her role as a personal trainer and nutrition coach.

Becoming a fitness professional, she not only aids others in achieving their goals but also finds her own sense of purpose and strength. We discuss the crucial role of creating a supportive environment for clients, where vulnerability is welcomed, and emotions are understood as energy in motion. The growth mindset that fitness fosters is a beacon of hope in overcoming life's hurdles, emphasizing that challenges are opportunities to learn and grow stronger. Through Evelyn's experiences, we are reminded of the power of resilience and the endless potential for personal growth.

Takeaways

• Trauma can have lasting effects, but seeking help is crucial.
• Fitness played a significant role in Evelyn's mental health recovery.
• Evelyn's coaching philosophy emphasizes gradual progress and small wins.
• Evelyn's approach to fitness is holistic, addressing mind, body, and spirit.
• Creating a supportive environment is key to client success.

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NEW APP
TRAINING FORM

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Discover why the future of weight management lies beyond the realm of traditional diet and exercise as we welcome Dr. Cortina, a leading internal medicine specialist focused on obesity management. Challenge your assumptions about Ozempic and other weight loss medications as we unravel their dual purpose beyond diabetes treatment. Dr. Cortina enlightens us on the critical role of GLP-1, a gut hormone mimicked by these medications, which offers a scientific approach to managing appetite and obesity-related health conditions like prediabetes. We dig into the complexities of assessing who qualifies for these treatments, stressing the importance of evaluating obesity-related risks. Dr. Cortina also takes on the problematic nature of the diet industry, likening it to "weight loss cartels" that often exploit vulnerable individuals. We conclude with a hopeful vision for a future where informed medical guidance prevails over diet culture, and we invite you to explore more of Dr. Cortina's insights on Instagram.

About Dr. Cortina
Dr. Sandra Cortina is an internal medicine specialist and diplomate of the American Board of Obesity Medicine who practices obesity medicine in British Columbia, Canada. She has a special interest in ADHD and Binge Eating Disorder as well as managing the multifactorial causes of obesity that help ensure long-term treatment success. Her previous training includes a bachelors in Kinesiology, a masters in Public Health and a bachelors in Nursing with prior nursing practice experience in mental health, harm reduction and addiction medicine. She currently holds active memberships with the Canadian ADHD Resource Alliance and Eating Disorders Association of Canada. She is passionate about helping patients unlearn diet culture myths, and to replace them with evidence-based approaches to clinically important weight loss. As an advocate for scientific communication, she actively shares accurate weight loss information on social media and works to debunk misleading trends.

Takeaways

• Weight loss medications should be reframed as anti-obesity medications, as their goal is to reduce the burden of excess fat tissue that leads to other health issues.
• Weight loss medications work by mimicking gut hormones that control appetite and help individuals feel full.
• Weight loss medications should be used in conjunction with lifestyle changes, such as reducing processed foods and engaging in physical activity.

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WEBSITE
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Discover how three trailblazing individuals are reshaping the running community in Albany, New York, as we chat with the dynamic co-founders of Cap City Runners—Dr. Don Applyrs, Angelo Maddox Jr., and Markael Brace (Kaelz). Hear Dr. Don’s inspiring account of how running brought balance and resilience during his doctoral journey, while Angelo shares touching stories of his father's enduring influence on his passion for the sport. Markael, a dedicated public servant, reveals how running became a cornerstone of his commitment to health and community well-being. Together, they’re cultivating an inclusive space that not only welcomes runners of all backgrounds but also challenges prevailing misconceptions about who belongs in the world of running.

Takeaways

• Running can be a therapeutic outlet for mental health.
• Cap City Runners aims to diversify the running community.
• Consistency is key in encouraging community participation.
• Representation matters in sports and fitness.
• Running fosters a sense of camaraderie and support.
• The journey of running can inspire others to join.
• Mental toughness developed through running translates to life challenges.
• Community engagement is essential for promoting health and fitness.
• Vulnerability among men can lead to stronger support systems.
• Succeeding with attainable goals is crucial for personal growth.

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WEBSITE
INSTAGRAM
FACEBOOK

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Imagine a world where the pressures of maintaining a certain body image in competitive sports could be transformed into a thriving career that empowers others. Dr. Theresa DeLorenzo, a former gymnast turned dietitian, shares her remarkable journey from navigating the challenges of restrictive eating to cultivating a fulfilling career in athletes' nutrition. Her story is a testament to resilience and transformation, as she uses her personal experiences to help others achieve optimal health through nutrition and yoga therapy. A powerful narrative of self-discovery and healing, Dr. DeLorenzo illustrates how past adversities can pave the way to impactful change.

Many active women struggle with the balance between dieting and exercise, often falling into the trap of thinking weight loss should be the end goal. Our conversation with Dr. DeLorenzo sheds light on these common misconceptions and emphasizes the importance of sustainable lifestyle changes instead of temporary diets. By focusing on proper nourishment and understanding the pitfalls of under-fueling, especially in the athletic realm, we explore how incorporating nutrient-dense foods can naturally reduce unhealthy cravings. This engaging dialogue serves as a reminder that a well-rounded fitness regime should prioritize health and nutrition, with weight loss as a beneficial byproduct rather than the central aim.

Takeaways

• Dr. DeLorenzo's journey as a gymnast shaped her career.
• Mindful eating can help individuals reconnect with their bodies.
• Sustainable nutrition is key to long-term health.
• Athletes need to fuel their bodies properly to perform.
• Menopause can significantly impact nutritional needs.
• Positive body image is crucial for overall well-being.
• Yoga therapy can aid in improving body image and nutrition.
• Restrictive diets often lead to unhealthy eating patterns.
• Listening to your body is essential for proper nutrition.
• Nutrition should be personalized and not one-size-fits-all.

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HIGH PERFORMANCE PROGRAM
FACEBOOK

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Curious about how the nervous system shapes our overall health, especially in children? This episode uncovers the groundbreaking work of Dr. Rhiannon, a specialist in neuro-focused chiropractic, who promises to redefine your understanding of chiropractic care. Dr. Rhiannon sheds light on how her practice diverges from traditional approaches by emphasizing the nervous system over musculoskeletal adjustments and explains why the notorious "cracking" sound isn't the core of effective therapy.

Takeaways

• Chiropractic is not just about cracking bones, but about restoring optimal nervous system function.
• A neurotonal approach focuses on neurological indicators for adjustments and individualized care plans.
• Insight scans assess heart rate variability, thermal activity, and neural motor system function.
• Dr. Clauss primarily focuses on children to optimize their nervous system development.
• She teaches workshops and events to educate the public about the importance of a healthy nervous system.

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FACEBOOK
YOUTUBE

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