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Hey Flex Fam! 

In today’s episode, we’re excited to welcome a special guest, Ben Neill , a highly sought-after performance coach based in Atlanta, who specializes in personalized nutrition and exercise plans for clients ranging from teenagers to elite athletes and high-performance CEOs. 

We dive deep into: 

✅ Ben’s journey from being 75 lbs overweight to becoming a respected coach. 
✅ The harsh realities of unsustainable diets (like his 5-year strict keto experiment) and why sustainability matters most. 
✅ How the health and fitness industry often fails people by prioritizing results over mental well-being. 
✅ Why mindset is key to lasting health transformations. 
✅ His powerful 80/20 principle for balanced, guilt-free nutrition. 
✅ The importance of finding joy in the process, not just chasing outcomes. 

Ben’s straightforward, no-fluff approach to fitness and nutrition aligns perfectly with our philosophy on sustainability and mindset. Plus, he’s dropping some golden nuggets that you can apply today for a healthier and happier life. 

Ben’s approach will make you rethink your relationship with food, your mindset about fitness, and how you define true health. 

Don't forget to like, comment, and subscribe! And feel free to reach out to Ben on Instagram (his handle is on the screen and in the description below). 

Ben Neill Instagram
Ben Neill YouTube

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

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@kenyabella
@ghadaodehcoach

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Hey Flex Fam! 

Welcome back to another episode of Flex and the City! In today’s episode, we’re diving into something that hits home for a lot of us – Mom Guilt. From feeling like you’re never doing enough for your kids to questioning your every move, mom guilt can be a total mindf*ck. 

We get real and raw about our own experiences with mom guilt, the pressures of trying to be the “perfect mom” (spoiler alert: she doesn’t exist), and how societal expectations just make it worse. We also talk about how the system was never built for moms to succeed – and why it’s time we stop trying to fit into a broken mold. 

If you’ve ever felt guilty for taking time for yourself, doubted your worth as a mom, or just felt overwhelmed by it all…you are NOT alone. 💯 

Listen in as we unpack where mom guilt comes from, how we can start letting go of these impossible standards, and why it’s so important to remember that you were a whole person before you became a mom. 

Oh, and don’t miss our announcement at the end – we’ve got an exciting guest lined up for the next episode! 👀🔥 

✨ Key Topics:

•  What is Mom Guilt and Why It Happens 
• Personal Stories of Guilt, Burnout, and Trying to Be Perfect 
• Societal Pressure & Unrealistic Expectations of Motherhood 
• Why Self-Care Isn’t Selfish 
• How to Rediscover Yourself Outside of Being a Mom 

🚨 Have you struggled with mom guilt? How do you deal with it? Drop your thoughts in the comments below – we want to hear from you! 

👀 Next Episode Teaser: We’re bringing on our first guest – Ben Neil, a fitness and lifestyle coach, to talk about health, growth, and building a better life. 

Don’t miss it! 

#momguilt #motherhoodjourney #flexandthecity #selfcareformoms #mindsetcoach #rediscoveryourself #podcast#mentalhealthmatters #parenting #motherhoodunfiltered

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

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Hello again Flexy Fam, 

It has been a little while as we took some time away for ourselves, but it is great to be back. 

As you can see this week's episode is a little longer than usual: we had a lot to catch up on but also a spirited discussion on our topic of the day: health & fitness trends. We cover a wide array of these ranging from the outlandish, to the elitist, to the unfounded and the downright dangerous! 

We also have a little pop culture moment discussing documentaries on disgraced "health-based" con artist Belle Gibson, and the newly released Meghan (you know it's Sussex now?!) Markle's new show. 

It's a fun one!

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

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Hey Flex Fam, 

This week we share a little snippet of the conversations that often happen behind the scenes...real and unfiltered conversations we have with or without the mics on. 

Last week we got into it about the dread of having our boys bring home girls we may not initially approve of. We also talk about how we hope to have prepared our boys to be wonderful men to the partners they one day choose. 

Finally we briefly discuss what being a 'cool mom' entails and share a warm story. Oh, and of course, we discuss Beyoncé tickets. 

It’s raw, honest, and full of laughs, just like every good Flex and the City episode. 

🎧 Available now on Spotify, Apple Podcasts, and YouTube! Don’t forget to like, subscribe, and drop a comment! 

Follow, subscribe, comment! 

#flexandthecity #parenting #raisingboys #coolmom #motherhoodunfiltered #podcastlife #beyonce

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode! __ Listen to us on the go: Apple Podcasts: tr.ee/gmp5vxOWll Spotify: spoti.fi/3C63GfU 

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

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Hey Flexy Fam, 

In this week's episode we discuss a topic that made some waves in the media recently following a post from popular Australian fitness influencer, Kayla Itsines. 

A link to an article on this controversial post is in the episode, but in a nutshell, Kayla came up against polarized opinions for raising an issue that we have likely come across at some point: the increase of sexualised fitness content, in particular, booty thirst traps. 

We discuss both sides of this topic and the grace that should be extended to those on both sides of the debate, whilst also weighing in on the responsibility to authenticity that rests on social media influencers' shoulders, in particular those in the health and fitness industry. 

Enjoy!

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

Send us a text

Hey hey fam, 

We trust you had a great week and are moving on swiftly through the beauty, annoyance and/or whatever else Valentine's Day means to you! 

In this episode of Flex and the City, we discuss the importance of building a strong community--especially for women. Research shows that lack of a social support impacts both mental and physical health, leading to higher stress levels, anxiety, and even physical symptoms. We explore these fascinating findings a bit more and share practical tips on how to cultivate meaningful connections! 

💬 Have you ever felt the impact of not having a supportive circle? Let’s talk about it! 

🎧 Available now on Spotify, Apple Podcasts, and YouTube. 

Don’t forget to subscribe and leave a review if this episode resonated with you! 

Enjoy! 

P.S. Let us know in the comments when you would like us to do another live on Instagram again! 

#wellness#mindsetmatters #podcast #buildingcommunity #strongwomen #flexandthecity __

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

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This episode is different. It’s raw, honest, and necessary. 

Lisa shares her personal experiences as a Black woman navigating racism—both in her own life and in raising biracial children. From feeling isolated in Munich to the realities her sons face at school, this is a conversation that needs to be heard. 

We dive into the difficult but crucial discussions that should happen within families and communities to ensure that racism isn’t ignored, dismissed, or brushed aside. Because avoiding the conversation only allows the cycle to continue. 

This episode might feel heavy, but these are the conversations that move us forward. Listen now, reflect, and let’s keep the conversation going. 

🔔 Don’t forget to subscribe for more real, unfiltered discussions on fitness, mindset, and life. 

#FlexAndTheCity #blackhistorymonth #podcast

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

Send us a text

Hey hey flex fam, 

We hope you've been keeping on top of the momentum you've set for your self-growth and holistic health goals this year, and for years to come. 

As we work through said growth process, this week we discuss the often referenced (and more often misused) topic of Emotional Intelligence (EI). We give you a brief background on studies behind this area as well as social aspects that deeply affect it (and in doing so, come to a staggering realisation about ourselves!) 

As always, we also talk about methods to better, broaden and boost your EI and keep that growth mindset...well...growing. 

Enjoy!

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

Send us a text

Hey Fam! 

In this episode, we’re talking all about the winter blues and Seasonal Affective Disorder (SAD). Because let’s be real, who doesn’t dream of sunshine like they have in Australia or Dubai when you’re stuck in the middle of a gloomy winter? 

And if you’ve ever thought about learning how to ski but have no clue what you’re doing (like us—one of us is from the equator, the other from the desert), this episode is for you! 

We’re diving deep into the difference between those winter blues and full-blown SAD, and trust us, you’ll want to know the difference—because one means you’re a little grumpy, the other might mean you need to seek professional help. From how the weather affects our mood to how we can get some light when there’s none to be found, we’ve got it covered. Plus, we talk about the magic of vitamin D and how supplementing can help. 

Winter can hit hard, especially for women. Understanding how SAD affects us is key to staying sane and feeling our best. 

So grab your favorite hot drink (and maybe a blanket) and tune in. 

Enjoy! 

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

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Hey Fam, 

This week we have a little bit of a mixed bag where we just chat away and catch up on what's been happening thus far as well as some and funny family stories. 

Also, how did we forget that piercing story from college?! 

Listen, subscribe, and enjoy!!

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Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach