Flex and the City

Hey Flexy Fam,We’ve got stories this week. Lots of them. What started as a casual birthday dinner turned into a full-on Greek taverna rager—think napkins flying, dancing on tables, a random man with handcuffs and a toy horse (yep), and one of us getting hit in the face with a shoe.And because we never know when to call it a night, we ended up clubbing until 4 a.m.—broken toe and all.In this episode, we dive into:-The chaotic magic of nights that don’t go as planned-What we learned about aging, partying, and resilience (even in heels)-A rewatch of Sex and the City that hit different in our 40s-Why Carrie was actually the toxic one-The lack of sisterhood in certain spaces (looking at you, silent gym girls)-German culture shocks, social experiments, and what it means to truly show up for one anotherIt’s funny, a little messy, definitely unfiltered—and a reminder that community, reflection, and good stories matter.🎧 Hit play and hang out with us as we reflect on sisterhood, social norms, and surviving the dance floor (literally).#flexandthecity #midlifemusings #birthdaychaos #sexandthecityrewatch #sisterhoodstories #friendshipover40 #realconversations #emotionalintelligence #socialawkwardness #mentalhealthpodcast #mindsetshift #cultureclash #funnywomenpodcast

Happy Friday Flexy Fam,

Hope the week has been good.We celebrated both our birthdays this past week, and with this, brought forth a discussion about toxic positivity: you know the type—people who mean well but hit you with things like "just be grateful" or "it could be worse" when you're genuinely struggling?In this episode, we dive deep into:

-What toxic positivity actually is

-Why it can feel invalidating, especially during tough times

-How to tell the difference between toxic positivity and genuine emotional support

-And how to actually be there for someone without gaslighting their feelings

This one’s for anyone who’s ever felt dismissed by forced optimism—or accidentally done the dismissing themselves.

We also share simple, practical ways to offer real support and reframe positivity in a way that feels honest, grounded, and empowering.

🎧 Hit play, and let’s talk about what real, authentic positivity actually looks like.ENJOY! #toxicpositivity #mentalhealthawareness #emotionalwellness #mindsetpodcast #flexandthecity #realtalk #emotionalintelligence #positivityvsreality #selfgrowthjourney #healingconversation #mindsetshift

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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 here:Flex and the City Instagram: https://www.instagram.com/flexandthecity__Lisa's Instagram: https://www.instagram.com/kenyabella/Ghada's Instagram: https://www.instagram.com/ghadaodehcoach/

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Hello again Fam, 

It's been awhile but we are rested, refreshed and ready to share more conversations with you all. Firstly, we want to thank you for your continued listening, comments and likes: we truly love hearing from you and appreciate the time you take to listen and interact. 

This week, we talk about the difficulty many of us seem to have with accepting compliments. Why does receiving praise feel awkward, even when it’s genuine? We explore the connection between self-worth, confidence, and how our inner dialogue affects the way we receive kindness from others. We also go through an intimate and disconcerting (yet rewarding) exercise of sitting face-to-face and telling one another things we admire about each other, and sitting, quietly and still as we each listen in turn. Spoiler: far harder than it sounds! 

The conversation spans into talk of confidence and how our own relationship with ourselves influences our ability to see good in others and accept positive feedback. 

Whether you're someone who shrugs off kind words or cringes at praise, this episode will resonate deeply. It’s vulnerable, honest, and filled with moments we think you’ll relate to. 

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

Send us a text

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!

__

Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach

Send us a text

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

Send us a text

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

Send us a text

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

Send us a text

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

Send us a text

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!

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Follow us on Instagram:
@flexandthecity__
@kenyabella
@ghadaodehcoach