This week Helya is hanging out in Knoxville, Tennessee with a very special guest for a very special hour-long episode.  Blake Holmes is a bodybuilder with an incredible wealth of knowledge about competitive bodybuilding, fitness gear, and training. Stick around until the end of the episode for super easy post-holiday "cut the fat" tricks to get you lean again for the new year.

Helya visits Rosario to help her meal prep for the week.  Squash, eggs, vegetables galore, these are tips about doing it right you don't want to miss.

Also, tiny puppies!

PANTRY RAID!  Helya raids Rosario's pantry, spice cupboard, refrigerator, and freezer.  Rosario is Helya's first client and they've been on this health and fitness journey together for two years! Find out how much Rosario has learned about what to stock her house with for health and wellness success.

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Helya and client Rosario take a walk through the local Trader Joe's and decide what's healthy, what's good, and what we can leave on the shelves.  Lot's of tidbits about quick meal ideas, reading ingredients and making the best choices for you and your family.

Helya shares her expertise and research findings on what happens to our bodies when we eat wheat or gluten, the difference between celiac disease and a gluten allergy and some helpful tips on when to eat the delicious restaurant bready bread.

This episode is a part of a mini-series about controversial foods. 

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Helya and Ashten continue their car chat about understanding when to "treat yo'self" and when to hold the carbs.  Some potty language in this ep too folks, clearly, a passionate episode.

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Helya and Ashten visit Poke Land in Ventura, California, to figure out how to order from the menu with the Whole 30 reset diet in mind.  Watch out for the bad words in this one!  

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Helya did a bunch of research about dun dun dunnnnnnn - corn.  Is it as bad as we make it out to be?  

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Helya and Erin continue their chat about negative self-talk, body shaming and well, armpit fat.  Part Two of a two-part series. 

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Helya, trainer Erin Cox, and special guest personal trainer Eric Mundstock continue their talk about running form.  Eric shares even more about how to get your run on and be good to your body.  Did you see Eric's demos on Instagram? Part Two of a two-part series.

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