How Do You Feel?

How Do You Feel?

By Casey ZavaletaHealth & FitnessFitness
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How Do You Feel? episodes

  • Ep73: Counting Macros & Intuitive Eating with Keren Chen

    After graduating with a Bachelor of Applied Science in Nutrition and Food Science from the Dieticians of Canada accredited program at Ryerson University, Keren decided to forego my path of becoming an RD built and authentic practice that incorporates holistic nutrition and functional medicine with her science/research background. Having competed in CrossFit and Olympic Weightlifting in the past, Keren loves to work with mindful athletes because they are resilient humans who value nutrition and fitness as their way of pursuing personal excellence.

    In this episode, Keren and I discuss: 

    • How common disordered eating is in fitness and nutrition
    • Societal beauty standards
    • The danger of comparison
    • The influence of others on your beliefs
    • The four tendencies from Gretchen Rubin
    • Downfalls of research and science
    • What it means to have a "healthy relationship with food"
    • The importance of beliefs 
    • Our top 3 nutrition principles

      • Learn more about Keren: kerenchen.ca

      Find Keren on Instagram: @kombucha.mami


      54 min
    • Ep72: How to Quiet the Noise and Prioritize

      We live in a noisy, data-driven world. When it comes to fitness, nutrition, and wellness, it can be challenging to decide what to prioritize. In this episode of the podcast, I discuss the thought process you can use to focus your efforts. The goal is to do less and accomplish more. 

      Find me on Instagram: @caseymzav 

      Subscribe to keep up with new episodes every Monday! 


      22 min
    • Ep71: When Chiropractic and Strength & Conditioning Collide with Dr. Ricky Singh

      Dr. Ricky Singh graduated from McMaster University with a Bachelors of Science degree in Kinesiology in 2009 and from the Canadian Memorial Chiropractic College as a Doctor of Chiropractic in 2014. Throughout his education, Ricky has focused his studies on understanding mechanisms of injury and how to optimize human movement. Ricky currently works with Athletics Canada as a member of their Integrated Support Team. He has travelled the world with the Canadian Track & Field Team and was selected to be apart of the medical team for the 2017 World Championships in London. Ricky has consulted with Golf Canada as well as Hockey Canada and continues to work with elite level athletes in helping them reach their athletic potential. He currently has his own mobile therapy practise and operates primarily throughout the GTA.

      In this episode, Dr. Ricky and I discuss: 

      • The philosophy of chiropractic and why it's controversial
      • How Dr. Ricky approaches treatment
      • How psychology plays a huge role in treatment
      • Limiting beliefs we have about our bodies
      • Why we move the way we do: COST vs. SAFETY
      • The two most common reasons people get injured
      • Finding the right amount of volume & intensity in training
      • The importance of trusting your practitioner
      • Chaos theory & systems

        • Find Dr. Ricky on Instagram: @drrickysingh

        Email Dr. Ricky: [email protected]

        Learn more about Oat Canada: oatcanda.com

        52 min
      • Ep70: Building Relationships with Greg Hetherington

        ANNOUNCING: Oat Canada, the official sponsor of How Do You Feel. 

        Learn more about Oat Canada: oatcanada.com

        Find Oat Canada on Instagram: @oatcanada

        From playing in the Little League World series as a 12 year old to becoming an All-Canadian receiver at McGill University where he obtained his degree in Kinesiology, Greg was drafted and played in the C.F.L.. He was named one of Toronto’s top 10 trainers and is now taking his extensive knowledge and experience to form Toronto’s most exclusive Training Club. “Health is a lifestyle choice. It needs to fit into who you are”. Fuel shows you how to integrate fitness into your lifestyle.”

        In this episode, Greg and I discuss: 

        - The state of the world right now

        - The importance of building relationships

        - How COVID has changed the fitness industry

        - How Greg uses data in business and in life

        - Managing family life, the business, and three gym locations

        - What makes Fuel special

        - Cultivating a sense of team among Fuel trainers

        - The biggest mistake people make in group fitness

        Learn more about Fuel: fueltrainingclub.ca

        Find Fuel on Instagram: @fueltrainingclub


        52 min
      • Ep69: Recovering from Perfectionism with Theo Lim

        Theo is a personal trainer in the heart of Toronto. His coaching services are for anyone who wants to feel better, move better and become stronger. His specialty lies in strength training and mindful movement practices and Theo aim to educate and empower his clients so they can take control of their health and fitness for the rest of their lives.

        Theo started his journey in health and fitness 12 years ago. When he was 16, he dove deep into strength training and powerlifting and was engulfed for close to a decade. More recently, Theo has found a sweet spot between lifting weights (mainly kettlebells and bodyweight training) and movement/mobility training.

        In this episode, Theo and I discuss: 

        • Walking
        • Why he gravitates towards simple programming
        • His current training program
        • How COVID gave him the chance to slow down
        • The importance of technique
        • How his clients' goals inform their program 
        • His holistic approach to fitness & wellness
        • How his training has evolved over the years
        • The importance of rest & happiness
        • Paul Chek's four "doctors"
        • What Theo hopes his clients walk away knowing

          • Learn more about Theo and his training: theodorelim.ca

          Follow Theo on Instagram: @theodore.lim

          43 min
        • Ep68: How To Make Sustainable Changes in Nutrition

          In this episode, I discuss:

          • How eating is an emotional experience
          • Understanding preoccupation with food (and how to avoid it) 
          • Fear surrounding food 
          • Using food to soothe internal states of discomfort
          • Identifying patterns in behavior
          • Creating new habits
          • How your environment plays a role in your behavior
          • Constructing your environment in a way that supports sustainable change
          • The nature of willpower

            • Find me on Instagram: @caseymzav

            Email me with any feedback or suggestions: [email protected]

            29 min
          • Ep67: Reflections & Digital Detoxes with Caleigh Rykiss

            Caleigh is the founder & owner of BOLO Inc., a boutique gym in downtown Toronto. The space is a dream destination for active, busy, young professionals in Toronto. You can find a crazy good workout, and then stay for a coffee, a blowout, a hang with your peeps or answer emails and get sh*t done. BOLO is all about offering a multi-tasking space for like-minded hustlers. Caleigh is a former boxer, personal trainer, fitness influencer and self love crusader, with a decade long background in TV production (she was formerly a producer at eTalk and The Social).

            In this episode, Caleigh and I discuss: 

            • Mixed feelings about Phase 3
            • Her purpose an an entrepreneur
            • The mission behind BOLO Inc.
            • Zoom fatigue & virtual classes
            • How COVID has impacted businesses
            • The pressure she places on herself
            • The type of leader she wants to be
            • Knowing your worth & finding inner peace
            • Her 2 week digital detox
            • Prioritizing our own happiness
            • "Healthy" and "unhealthy" existing in the same space
            • Learning to be intuitive with fitness and nutrition
            • Her vision for the future

              • Learn more about Caleigh: @caleighfit

              Check out what BOLO Inc. has to offer: bodyloveinc.com

              58 min
            • Ep66: Waste-Free Living with the Earthy Sisters
              The Earthy Sisters (Sarah & Lexi) provide sustainability & eco-friendly education to teach you how to reduce your community’s ecological footprint. They have the knowledge and expertise to help you and your team, students, or peers battle climate change. They use fun, inclusive, and engaging material and offer simple solutions to a big problem.

              In this episode, Sarah, Lexi and I discuss:

              • How behaviors have a ripple effect on those around you 
              • The importance of community
              • How you can make a difference
              • Small, simple, eco-friendly changes
              • Doing a waste audit
              • The impact of COVID on waste 
              • Supporting local businesses 
              • Second-hand clothing
              • Bioplastics and sustainable materials
              • What actually gets recycled
              • Sustainability "buzz words"
              • DIY products
              • What you can do if you already have the basics nailed down

                • Follow the Earthy Sisters on Instagram: @earthy.sisters

                Learn more about Sarah and Lexi and their services: earthysisters.org



                46 min
              • Ep65: Are You Overtraining? with Cassie Day

                Cassie Day is the owner and founder of All Day Fit in Toronto, ON. You can try your first three classes free in the Online Hub. 

                In this episode, Cassie and I discuss:

                • Signs you might be overtraining
                • The feeling of dreading your workouts
                • What you learn as you gain training experience
                • The effects of stress on training
                • Recovery
                • The mindset that comes when training is your life
                • Losing you period & hormonal changes
                • Muscle soreness
                • Guilt when missing a workout 
                • Thinking big picture

                  • Find Cassie on Instagram: @cassiedayyy

                  Find All Day Fit on Instagram: @alldayfit.co

                  Learn more about Relentless Habits by listening to this informational webinar. 

                  Register for Relentless Habits 12pm Group here.

                  Register for Relentless Habits 5:30pm Group here.


                  44 min
                • Ep64: Family, Hip Hop & Racism in the Fitness Industry with Nsuani Baffoe

                  Nsuani Baffoe is the Regional Manager of Personal Training in Downtown Toronto for Goodlife Fitness, overseeing more than 130 Personal Trainers, influencing the lives and health of over 2000 clients. For over a decade Nsuani has built high performing Personal Training cohorts, coaching individuals and teams to succeed in the most demanding markets. 

                  He is also the co-founder and lead facilitator of B Element, which seeks to empower fitness and wellness professionals with the business knowledge and skills they need to succeed. 

                  Nsuani is regarded as a strong coach, people leader, and team player, gaining national recognition as a  4x recipient of the National Award for Manager Excellence. Recognized for his success developing, coaching, and mentoring top Personal Training teams across the country, Nsuani has been responsible for enabling teams to consistently surpass over 3 million in annual revenue.

                  In this episode, Nsuani and I discuss: 

                  • The history of racism in Canada and the US
                  • Accountability as a practice
                  • Fear and distrust of police
                  • Processing George Floyd's death
                  • Why the global reaction has been different
                  • Why he has little faith in humans
                  • Having "the talk" with his son
                  • The importance of representation in fitness
                  • Understanding the community you serve
                  • Going deeper with hip hop music
                  • The relationship between the oppressed and the oppressor
                  • Using fitness to enhance your life
                  • Family time & slowing down in quarantine

                    • Follow Nsuani on Instagram: @baffoeman 

                    Learn more about B Element: belement.org

                    1 hr 3 min

                  About How Do You Feel?

                  From the publisher's feed

                  Info and inspo to help you take a deeper dive into your fitness, nutrition and mindset. Explore how you can live a more fulfilled life and radiate health from the inside out.