In this episode, Shelly and Go discuss what and why they've been slacking. With that, they speak on what it really means to be "motivated". Topics include knowing their "why", planning out their day, listening to their internal dialogue, and much more.

Music by
Ivory Waves

In this episode, Shelly speaks with Neelum. The topics range from the start of Neelum's fitness journey, how she ties in some knowledge from her career as a Behavioural Therapist, goal setting and much more!

Music by
Ivory Waves

In this episode, Go and Shelly talk about their history with their perspective on nutrition. Topics range from being a picky eater, different culture foods, meal prepping, diet culture, etc.

Music by
Ivory Waves

What was meant to be a short update turned into a little tangent of our experiences so far with the 30 day challenge. In this episode, we talk about our struggles with the challenge and the necessary changes we're making to make it sustainable. Topics range from the effects of coming off caffeine, the benefits of the books we're reading, the diets we're doing, and a little more!

Books mentioned:

• What the Rich Teach Their Kids About Money That the Poor and Middle Class Do Not - Robert Kiyosaki
• A New Earth: Awakening to Your Life’s Purpose - Eckhart Tolle
• Why We Sleep: Unlocking the Power of Sleep and Dreams - Matthew Walker
• The Immortality Key: The Secret History of the Religion with No Name - Brian Muraresku

Music by:
Ivory Waves

In this episode, Shelly speaks with her old co-worker Brooke about her experience with Borderline Personality Disorder and mental health. Topics range from traumatic experiences, mental health and fitness, what self-care looks like for different people, and even the spiritual world.

Music by
Ivory Waves

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In this episode, we talk about the 30 day challenge we're going to do! After finishing 75Hard, we found value in the tasks and decided to make a lessened version of it to continue the habits.

You can head to our Instagram (@functionandflowofficial) to start the challenge today!

Music by
Ivory Waves

In this episode, Go and Shelly get into depth about what led them into health and fitness industry. Topics include overwhelming stress, fitness outside of sports, growth mindset, challenging yourself and much more.

Music by
Ivory Waves

In this episode, we talk to Justin about his experiences of constantly going through the challenges that comes with having type 1 diabetes. Topics range from being diagnosed at a young age, going through the hardship and staying positive, having a solid support system and understanding what your body is telling you.

Music by
Ivory Waves

In this episode, Shelly speaks to her friend Lalaine about her perspective on changing mentality, parenting, accountability, and so much more. You'll expect to hear discussions about technology and children, the importance of self-worth and being able to make goals for yourself.

Music by Ivory Waves
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In this episode, your co-hosts Shelly and Go introduce themselves by speaking about their upbringing and how it has effected them to this day. Some topics include: the importance of effective communication, being a first generation Canadian, Japan - a culture of respect, mental health and so much more.

We hope you enjoy this episode as you dive into a glimpse of their lives.

Music by Ivory Waves
https://linktr.ee/ivorywaves