Flex and the City

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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!

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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

Send us a text

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!!

__

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

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!

__

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, 

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