Serena is a registered dietician whose goal is to support runners and help them feel comfortable in their skin. She also has a passion for marrying the idea of food and nutrition with fitness in a healthy way and finding peace of mind with food. In this episode, she discusses healthy and efficient ways of fueling your body to perform your best during workouts and debunks popular fitness and nutrition myths.

Make sure to give this episode a listen to level up your fitness!

CHAPTER MARKERS:

Intro: 1:23

Importance of running: 2:38

Serena’s origin story: 3:31

Rivki’s origin story with fitness: 6:18

Changing your mindset with nutrition: 7:40

How to build up endurance with running: 14:13

Strength workouts to support running: 19:01

The truth about fasted cardio: 22:29

Are pre-workouts and BCAAs worth it?: 24:43

The best form of recovery between workouts: 30:30

Fueling your body before and after workouts: 33:16

Running tips in the wintertime: 38:11

Last-minute takeaways from Serena: 41:00

Find Serana:

- Serena's Instagram

Find Rivki:

- Rivki's Instagram

- Rivki's Blog

Produced by https://greenfreshmedia.com/

Alaya is a relationship coach who has a passion to help people create the lives they want. In this episode, Alaya reflects on her past and present relationships, sharing tips on growing as an individual as well as within a relationship. If you're curious about how to bring your relationship back to life, whether friendships, familial, or romantic ones, this episode is a must-listen.

Chapter Markers:

Intro: 1:22

Misconceptions in relationships: 3:30

General deciding factors for a relationship: 7:10

The truth about "potential": 8:31

Components of a successful relationship: 11:11

Accountability with conflicts: 18:16

Alaya's story: 24:17

Alaya's reflections on her relationship: 27:08

How growth and distance affect relationships: 32:07

The importance of internal work and grief: 37:27

Impacts of growth: 47:03

Building relationships through the little things: 52:40

More talk on growth in relationships: 1:04:00

Find Alaya:

- Alaya's Instagram

Find Rivki:

- Rivki's Instagram

- Rivki's Blog

Produced by https://greenfreshmedia.com/

Ilana Muhlstein is a nutrition and weight loss expert who has used her knowledge of nutrition to lose 100lbs.  She's turned her weight loss approach into a Wall Street Journal bestselling book and programs that are helping thousands of people today.

In this conversation, Rivki and Ilana discuss popular weight loss and nutrition misconceptions, patterns that lead to weight gain, concepts to help restructure the way people see and think about food, and so much more.

Chapter Markers:

00:48- Introduction 

5:01- Diet culture misconceptions

8:42- Navigating weight loss while avoiding harmful diet habits

12:50- Ilana's origin story

17:32- Reframing the mindset around the scale

24:17- Accepting the season you're in

28:13- Nutrition misconceptions

29:55- Snags in desired weight loss results

31:13- Where to find Ilana

Find Ilana:

- Ilana's Instagram

- Ilana's Website

- Ilana's TikTok

Find Rivki:

- Rivki's Instagram

- Rivki's Blog

Produced by https://greenfreshmedia.com/