In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with Rachael Charbonneau to talk about mindset, self-awareness, and how to stop letting fear and negative patterns control your life. They break down practical ways to handle stress, build resilience, and make real progress toward personal growth.

You can find Rachael Charbonneau online at rachaelcharbonneau.com and book a coaching session today at calendly.com/hello-rachaelcharbonneau.

0:00 Introduction and welcoming Rachael Charbonneau

2:10 Rachael’s background and what she does

5:05 What drives people to seek coaching

8:40 How mindset shapes everyday decisions

12:15 The difference between motivation and discipline

15:30 Anxiety, stress, and why people feel stuck

19:10 Self-sabotage: why we do it

22:55 Learning to recognize negative patterns

27:05 Building confidence through action

31:20 Why comfort zones keep people trapped

35:10 The role of accountability in growth

39:40 Managing emotional overwhelm

44:00 Practical steps to reset your mindset

48:15 How to stop overthinking everything

52:30 Healthy routines that actually stick

56:45 Defining success for yourself

1:01:20 Advice for someone feeling lost

1:05:40 Rachael’s biggest takeaway for listeners

1:09:10 Final thoughts and closing remarks

In this episode of Food for Thought by Greenfork, host Stephen Zabala interviews Kristen Nelson, owner of Yoga Mandali in Saratoga Springs, about her journey from college yoga classes to owning a heart-centered studio rooted in bhakti yoga—the path of love and devotion. They explore the full spectrum of yoga beyond physical postures, including breathwork, meditation, mantra, restorative practices, kirtan, gong baths, retreats, and teacher trainings that help release stored emotions, regulate the nervous system, and foster community.

You can find Kristen at Yoga Mandali by visiting yogamandali.com, following them on Instagram/Facebook (@yogamandali), or booking classes via the Mindbody app.

0:00 Welcome to Yoga Mandali and introductions

2:54 Kristen’s first exposure to yoga in college

5:29 The many limbs of yoga beyond asana

8:28 Bhakti yoga: the path of love, devotion, and heart-opening

11:13 Kundalini energy, group class power, and stored trauma release

14:07 Restorative, yin, reiki, gong baths, and studio vibe

16:44 Kirtan, mantra chanting, and freeing the mind

19:26 Vulnerability in voice work and throat chakra

22:11 Lineage of Gaudiya Vaishnavism and Hare Krishna roots

25:11 Bhagavad Gita stories, upcoming Edwin Bryant workshop

27:56 Chakra series, bone health yoga, restorative trainings

30:41 Retreats to Bloom and India pilgrimage

33:24 200-hour teacher training and the studio’s 20+ year history

36:35 Donation-based community classes and charity support

39:00 Teaching cues, reading the room, and body inclusivity

41:58 Letting go of poses, eternal soul teachings

44:39 Mind as friend or enemy, personal transformation stories

47:27 Last meal question, closing, and how to connect

In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with Jessica Hauprich, who is organizing the Saratoga half-marathon, to explore how running, endurance sports, and community can drive personal growth, resilience, and purpose. From marathon training to founding a welcoming run culture in Saratoga, Jessica shares how movement has shaped her mindset, motherhood, and leadership.

Register for the Saratoga half-marathon here and follow the race on social media at @irunsaratogahalfmarathon: https://zippy-reg.com/online_reg/confirmed_entrants.php?event=2372

Find Jessica and her run club on social media at @irunsocial_runclub or on their website irunlocal.com.

0:00 Welcome to Food for Thought & Jessica Hauprich introduction

2:30 Growing up in a sports-centered family

5:00 Becoming an “accidental runner” as a new mom

7:30 Running as mental clarity and personal time

10:00 First races, 5Ks, and finding consistency

12:30 Mental toughness, self-talk, and self-compassion

15:00 Marathons, Boston qualification, and raising the bar

17:30 Choosing the Ironman challenge

20:00 Learning open-water swimming and facing fear

22:30 Community support and endurance mindset

25:00 How the I Run Social Club started

27:30 Creating an inclusive and welcoming run culture

30:00 Running as a “healthy happy hour”

32:30 Training through seasons and winter running

35:00 Treadmills vs outdoor running

37:30 Shoes, injury prevention, and smart training

40:00 Cross-training, strength, and mobility

42:30 Bringing back the Saratoga Half Marathon

45:00 Planning the race and community involvement

47:30 Final thoughts on purpose, resilience, and growth

In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with yoga teacher and personal trainer Kali Meliski from Continuous Evolution to discuss mindful movement, functional training, and why fitness should support your life—not dominate it. They explore yoga, barre, strength training, and creative movement as tools for longevity, balance, and mental well-being.

You can find Kali Meliski at continuousevolution518.com or by following Continuous Evolution on social media. 

0:00 Welcome to Food for Thought by Greenfork

1:00 Introducing host Stephen Zabala & guest Kali Meliski

3:30 Kali’s path from special education to yoga

6:00 Teaching mindfulness and breathwork to children

8:30 Why yoga is more than just physical movement

11:00 “The mat is practice for real life”

13:30 Meditation, mental resistance, and staying present

16:00 Slow flow vs fast-paced yoga styles

18:30 Integrating yoga principles into strength training

21:00 Mobility, isometrics, and holding uncomfortable positions

24:00 Why fundamentals matter more than flashy workouts

26:30 Discovering barre and healing chronic knee pain

29:00 Music, rhythm, and pushing through discomfort

32:00 Creative movement, animal flow, and play

35:00 Hip hop dance as joyful cardio

38:00 Emotional release, vulnerability, and holding space

42:00 Fitness culture, body image, and social media pressure

46:00 Training for longevity vs chasing aesthetics

50:00 Coaching mindset: compassion over ego

55:30 Final thoughts on balance, movement, and showing up

1:01:00 Episode wrap-up and closing remarks

In this episode of Food for Thought by Greenfork, Stephen Zabala sits down with returning guest Patrick Campbell of Ecotone Performance Health & Fitness to explore movement, recovery, and what it really means to feel good in your body. They dive into flow-based training, nervous system regulation, and why rest, recovery, and intentional movement matter just as much as the workout itself.

You can find Pat online at ecotonehealth.com and on Instagram @ecotonehealth.

00:00 Welcome to Food for Thought & returning guest Pat Campbell

01:05 Flow-based movement vs traditional strength training

03:46 Landmine work, coordination, and hidden intensity

05:03 Mind-body connection and intentional movement

06:42 Shifting goals: less max strength, more pain-free living

09:23 Warm-ups, scanning the body, and avoiding injury

11:25 Breaking the body down vs actually rebuilding it

13:28 Are we all overtraining without realizing it?

16:36 Is “active recovery” really recovery?

17:25 Compression therapy (Normatec) explained

20:13 Vibroacoustic therapy & nervous system down-regulation

27:44 Exercise vs recovery tools: why not both?

29:55 Anecdotes, science, and what actually works

31:20 FDA regulation, supplements, and recovery tech risks

37:22 Deep tissue energy therapy & cellular response

40:02 Acute vs chronic injury treatment strategies

45:21 Recovery models and hormonal response

49:23 Regenerative therapies: lay the groundwork first

50:39 Peptides, GLP-1s, and no “magic fixes”

51:28 Teaching movement properly: workshops vs group classes

55:30 Services, memberships, and Ecotone Health offerings

57:00 Final thoughts, thanks, and episode wrap-up

In this new episode of Greenfork’s Food for Thought podcast, host Stephen Zabala chats with fitness and nutrition coach Naiya Grec as she shares her unique journey from circus arts and dance to becoming a personalized lifestyle coach, emphasizing sustainable habits, listening to your body, and avoiding quick-fix myths. She and Stephen discuss strength training, running, goal setting, and the power of individualized nutrition over trendy diets.

Find Naiya online at zestfitnessandnutrition.com or on Instagram at @live_with_zest.

0:00 Intro & Welcome to Naiya Grec

0:36 Naiya’s background: soccer, dance, circus, aerial fabrics & rock climbing

2:23 The circus story and falling in love with alternative movement

4:07 Favorite part of coaching: connecting and individualizing plans

5:50 Coaching systems: starting where the client is, building sustainable habits

7:26 Goal setting, discipline vs. motivation, and evolving goals

10:01 Shifting personal fitness preferences as we age

12:34 Naiya’s favorite exercise: higher-intensity strength training

13:34 Completing 75 Hard and discovering her “running girl era”

15:28 Keeping movement fresh and the downsides of single-sport focus

17:04 Training for longevity and functional ability in old age

18:19 Past injuries and how strength training healed old issues

21:49 New role as an Orangetheory Fitness coach

23:37 Building community and bringing personality to group classes

31:12 Naiya’s dietary journey: from vegetarian/vegan experiments to whole-food focus

34:44 Developing awareness and palate changes over time

38:01 Mindset shifts and celebrating small wins with clients

40:06 Last meal on death row: apple crisp, chicken pot pie & comfort foods

41:47 Cooking habits, batch cooking, and feeding a big family

45:24 Busting the myth that healthy food has to taste bad

48:40 Biggest fitness/nutrition myths: quick fixes and one-diet-fits-all

50:27 Frustrations with the supplement industry and trend chasing

53:34 Closing thanks and how to connect with Naiya

In this episode of Greenfork’s Food for Thought, host Stephen Zabala sits down with fitness coach and competitive powerlifter Kenny Rhodes for a deep dive into training, mindset, recovery, and how competition shapes a person both inside and outside the gym. Their conversation weaves through golf, powerlifting, motivation, burnout, and the pursuit of long-term progress with honesty and humor.

You can find Kenny on Instagram at @rhodes_to_fit and around the Capital Region coaching, lifting, and teaching golf.

0:00 Introduction and welcome

0:48 Kenny’s athletic beginnings in golf and ski racing

2:52 College years, lifting influences, and early fitness habits

6:54 Burnout in the fitness industry and absorbing clients’ stress

8:56 Transitioning into full-time fitness and balancing yoga with powerlifting

12:01 Injuries, Olympic lifting, and the switch to powerlifting

14:00 Training structure and how much powerlifters actually bench

16:21 Bench-press variations and technical development

18:43 Mindset, visualization, and competing against yourself

21:37 The grind behind the scenes and the reality of eating for performance

24:10 Intuitive eating vs. tracking and the 4,000-calorie lifestyle

28:35 Pre-training nutrition, gels, and optimizing sleep

31:00 Recovery routines, CPAP life, and repairing the body between sessions

34:01 What to do on low-motivation days and the “rule of threes”

37:39 Intrinsic motivation and burning out of competitive golf

40:05 Needing goals, half-marathons, and the drive to push forward

44:16 Staying competitive and redefining expectations with age

49:19 “Toning,” muscle myths, and consistency as a lifestyle

51:05 The classic last-meal question

52:21 Kenny’s recent meet, hitting a 501 deadlift, and prepping for NY State Championships

55:08 Long-term progression, newbie gains, and building a decade-long base

In this episode of Greenfork Food for Thought, host Stephen Zabala sits down with Mike Nelson, owner of Five Towers Media, to dive into the realities of entrepreneurship, burnout, discipline, and finding purpose in your work. They explore the ups and downs of running a business, staying committed to personal growth, and building a life rooted in health and community.

Find Mike Nelson at fivetowers.us and buyinglocal.us

00:00 Welcome & Intro to Mike Nelson

00:43 Why Mike supports the podcast

01:38 How he got started with podcasting

02:03 Overview of Buying Local vs. Blue Collar Startup

04:40 The mission behind supporting small businesses

09:26 Mike’s admiration for community-focused people

10:43 Trades, self-sufficiency & hands-on skills

11:52 Mike’s background in property management & trades

13:25 The satisfaction of building things

14:48 Weekly reflection, burnout & gratitude

16:18 Valuing a business & deciding not to sell

18:08 Trimming the fat & improving the business

20:09 The realities of entrepreneurship

27:10 Paying employees more than yourself

30:44 Pressure, overwhelm & the business owner mindset

35:42 Daily habits to avoid burnout

39:48 Time blocking & the Pareto efficiency principle

41:12 One year without drinking & lifestyle upgrades

47:23 The “last meal” question

50:07 How to contact Five Towers Media & closing remarks

In episode 26 of Greenfork’s Food for Thought, Registered Dietitian Lindsay Ferrara joins host Stephen Zabala to reveal why the bathroom scale and wearable calorie estimates are often misleading, how metabolic testing and InBody scans give a truer picture of health, and why preserving muscle and fiber intake matter far more than chasing quick weight loss. They dive into diet myths, GLP-1 drugs, DEXA scan inconsistencies, and the simple habits that actually optimize metabolism and body composition.

Want to connect with Lindsay and learn more about Pinnacle Nutrition? Visit pinnaclenutritionny.com or follow @pinnacle_nutritionsaratoga on Instagram.

0:00 Welcome Lindsay Ferrara, MS, RD, CDN.

0:44 How Lindsay got into nutrition & started her private practice

2:30 What makes her practice unique: Metabolic Testing + InBody Scans

4:37 How the RMR breath test actually works

6:58 InBody scan explained

7:31 Why DEXA scans can be inconsistent

9:16 Wearables vs real testing

10:52 From test results to custom plans

14:27 Stephen’s journey from yoga to personal training to Greenfork meal prep

16:54 Do you really need fancy assessments?

20:04 Pilates vs lifting weights & why muscle is critical as we age

22:42 GLP-1 drugs pros, cons & muscle loss concerns

25:30 Hospital metabolic testing – why she brought it to private practice

26:10 What is metabolic dysfunction & early blood markers to watch

30:54 Carnivore, keto, intermittent fasting & other diet myths

33:52 Supplements: What’s actually worth taking

37:57 Book recs: Drop Acid & Good Energy + why standard lab ranges are off

41:50 Why fiber is the closest thing to a real “superfood”

44:08 Cleanses, fasting & Ayurvedic food combining thoughts

47:54 Should she add VO2 max testing?

58:30 Death-row last meal: Real pizza & baked mac ’n’ cheese confessions

1:03:59 Where to find Lindsay & details on her new Metabolic Mastery program

1:07:22 Outro & final thanks

In this episode of the Greenfork Food for Thought podcast, host Stephen Zabala and guest Whelden Graziano openly discuss men's mental health, sharing personal struggles with depression, overwhelm, relationship failures, and the societal pressures on masculinity. They explore coping strategies such as exercise, yoga, meditation, journaling, building a supportive tribe, and embracing vulnerability for personal growth and resilience.

Whelden Graziano can be found training at his sister's training studio, Battleground Fitness.

00:00 Introduction to the podcast and guest Whelden Graziano

03:43 Shifting gender roles and the "attack on masculinity"

07:26 Importance of vulnerability and leaning on friends during low points

11:09 Whelden shares how exercise and running help silence negative thoughts

14:52 Reflecting on a summer of business threats, family struggles, and relationship collapse

18:35 Jordan Peterson’s take on depression: biological vs. circumstantial

22:18 Accepting hard times, sitting in discomfort, and giving yourself grace

26:01 The power of small daily wins and the "1% better" mindset

29:44 Trimming the fat: focusing only on what truly matters during overwhelm

33:27 Coping tools: yoga, meditation, community, and breaking negative loops

37:10 Men craving connection and avoiding the "lone wolf" trap

40:53 Building a men’s group and the value of real, in-person talks

44:36 Relationships as growth challenges—Bruce Lee’s "sparring" analogy

48:19 Setting boundaries early and protecting your heart

52:02 Choosing a partner wisely: values, faith, and long-term alignment

55:45 Heartbreak after self-improvement—why it still hurts and how to keep going

59:28 Law of attraction, manifestation, and not choosing from loneliness

1:03:11 Pushing forward after failure: "don’t give in to the voices"

1:06:54 Final reflections on healing, bravery, and starting over

1:10:37 Closing advice