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Happy New Year Fam!

We sincerely hope you all had a wonderful entry into the new year and have continued on the growth journeys started in the last, and being loving and true to yourselves.

In fact, this is one of the main topics of this week's episode: we 100% rebuke that 'new year, new me' energy and instead discuss ways to embrace a process of growth and consistent self-betterment: bite-sizing goals and exercising grace.

We also discuss helpful thought-processes (and reprocessing, as the case may be), to help maintain consistency across fitness and personal goals when motivation just doesn't show up to the party.

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!

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Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

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Hey Fam, 

As the year comes to a close, we talk about the lessons learned, those not quite honed, and the growth we hope to continue in the new year. 

We create accountability (between us and you guys too) by stating clearly our goals for personal growth in the new year and hope you share yours with us to in the comments. 

A happy new year to you all and thank you for stopping by our little pod to hear what we have to say -- looking forward to 2025.

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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 Flexy Fam, 

Here's to the last Friday of the year! It's been a tiiiiiime, and lots has happened from early discussions about 'no new friends', evolving to discussions about now making new friendships, and a chat between us on how we manage feelings of hurt or loss of confidence between one another. 

We then delve deeper into the topic of confidence: the things that create it, influence and threaten it. We then close off with tips on how to overcome loss of confidence, and ways to be your own best hype wo/man/person. 

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

Hello Flex Fam, 

This week we catch up on a few weeks of not seeing each other, and we talk about the importance of a supportive circle, especially when one is a foreigner in a place without family. 

In discussing our topic of the day, A Letter to My 18-Year Old Self, we once again reminisce on our college days and really delve into the women we recall we were at 18. 

What advice would we give her? What would we want to ask her? How do we see her, looking back many decades later? 

Share with us some of your thoughts about what you would say to your 18-year old self in the comments. 

Enjoy!

__

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 Flex Fam, 

Good to be back after a week off! 

This week we discuss (binary) gender roles as a social construct and talk about how they influence our relationships with one another and ourselves. 

We talk about how the happy housewife has morphed over the years into the corporate woman and further into the woman who does it all, perfectly. 

We give Martha Stewart her flowers in telling us the Uber-perfect persona is just that: a persona, unexpectedly revealing the badass businesswoman behind the baked goods! 

These and other stories... 

Enjoy!

__

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 Flexy Fam, 

We're back after a week off and had a little catch up session with stories of some great accomplishments in the last week and a poignant discussion on race and ethnicity. 

We also delve briefly into the challenges (and fears) relating to raising boys into respectful yet strong men, and then transition to our topic for the day: Drama Addiction. 

Are we replaying habits that tell us peace and tranquility cannot be trusted? Do we crave or seek drama and stress as distraction or avoidance? 

We discuss methods to identify these behaviours and some helpful methods to break those habits. 

Enjoy!

__

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

Hello Flexy Fam, 

This week we reminisce on a few high school memories and give some well-deserved credit to Gen-Z and their ability to 'just say no' to things that don't align with them -- leading us into our topic for the day: just saying no. 

We also discuss some of the reasons saying 'no' can be difficult, including the need to people-please, pressure to maintain imbalanced friendships, or the need to be simply...needed. 

Enjoy!

__

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 Flexy Fam, 

This week we flush out some misconceptions about fitness and ability as they relate to calendar & metabolic years. 

Spoiler: age is not an excuse! 

As the holiday season approaches, we also discuss some seasonal 'traditions' that we look forward to celebrating (and others we certainly can do without). 

Enjoy!

__

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 Flex Fam, 

This week we catch up on the happenings from the previous week, a little about the power of the mind and visualisation when it comes to goals and aspirations. 

We also discuss the role of discipline vs. motivation as we delve into the topic of Movement as a Mood Booster. 

Enjoy!

__

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 Flex Fam, 

This week we catch up on the events of the past two weeks including Oktoberfest in Munich, the 'spicy flu' and Janet Jackson in concert. 

The topic for the day explores the importance of consistency, how to cultivate gratitude and manifest desires, as well as overcoming the woes of an 'empty nest' for parents of older children. 

Enjoy!

__

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