Tune into this episode to learn how to save and spend wisely! Money should not be something that sparks fear! It is a necessary part of living so you might as well learn a little about how to be smart with it!

I am not a financial advisor, but I've been lucky enough to have some really smart people around me, and work with a financial advisor, so I've learned a thing or two. I feel lucky to have learned great spending habits, and I want to give YOU some tips on how to do it too!

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And as always go do something that makes you feel alive today! Talk to ya soon!

Living actively is a HUGE part of living your life to the fullest. But so often we make excuses for why it won't fit into our life right now, or why we can't do it. I get that life gets in the way, but in this episode I give you strategies and ideas for how you can start to prioritize a more active lifestyle. I discuss how to remove barriers to going to the gym, reframe your mindset, and give you ideas for activities to add into your everyday life! Living actively is so much more than your gym sessions or specific workouts. It has everything to do with how much you actually MOVE your body! Take a listen to hear my to top tips. I lead off with some introspection about leaning into my femininity as well, so let me know if this is something you want to hear more about! I felt the need to go on this tangent since it was fresh in my mind. oops!

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Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!

And as always go live your life to the fullest today! Talk to ya soon!

Make these small changes to your diet and you will see changes in how you feel, your energy, muscle building, and likely your physique too! In this episode I break down why you should reduce processed foods, and what that actually means. I also tackle topics like trans fats, added sugars and other important things to look out for on nutrition labels. Nutrition can be made to sound confusing because you don't know what is good and what is bad. But if you know what you're looking for, it becomes so much more simple! I highly recommend giving these small changes a try!

If you enjoyed this episode please leave a review and a 5 star rating!

Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!

And as always go live your life to the fullest today! Talk to ya soon!

Joy! It feels this is in short supply in our current world. Sometimes we want so badly to be joyful but there are so many life circumstances that get in the way, and we lose our perspective. Why let a single day go by without joy though? What is the purpose of life if not to be joyful and spread joy?! So I talk about how I personally work towards being joyful daily, and how you can too! Gaining perspective is my number one tip. Give back to others, volunteer your time, and focus on loving others to multiply your joy! Loving others will surely give you joy! Yes, we need to take care of ourselves too, but don't underestimate the power of giving to others. Listen to the episode for all this and more so you can develop more joy every day. Let's spread joy!

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Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!

And as always go live your life to the fullest today! Talk to ya soon!

In this episode I talk with Lexi Johnson who owns an online fitness company called LexiJWellness. She began this business over COVID while juggling a full time job and eventually took the leap to running her business full time. We discuss her personal background, what it's like to run a business, and the community she has built through the business. She believes in the power of the domino effect and the growth in her business is a testament to that. We also get into the importance of nutrition, and education for anyone looking to step up their health. Lexi is passionate and so inspiring so I know you will love this episode!

If you enjoy this episode please leave a review and a 5 star rating!

Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!

And as always go live your life to the fullest today! Talk to ya soon!

Have you heard that lifting weights decreases flexibility? Maybe you're wondering if static stretching before a workout is helpful? Or if you should lift light weight for high reps to be toned? I talk about popular beliefs circulating about fitness so that you have the answers! I don't claim to have all the answers, but with my own experience, and a bit of research in the data, I have a pretty good rundown for you. There are A LOT more misconceptions I have come across so if you enjoy this episode, let me know! Also comment on my recent instagram post what other questions you have! @Kerri.st.clair

If you enjoy this episode please leave a review and a 5 star rating!

Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!

And as always go do something that makes you feel more ALIVE! See ya next time!

Works Cited

Andersen, J C. “Stretching before and after Exercise: Effect on Muscle Soreness and Injury Risk.” Journal of Athletic Training, vol. 40, no. 3, 2005, pp. 218–20, www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267/.

Behm, David G, et al. “Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals: A Systematic Review.” Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition et Metabolisme, vol. 41, no. 1, 2016, pp. 1–11, www.ncbi.nlm.nih.gov/pubmed/26642915, https://doi.org/10.1139/apnm-2015-0235.

LEITE, THALITA B., et al. “Effects of Different Number of Sets of Resistance Training on Flexibility.” International Journal of Exercise Science, vol. 10, no. 3, 1 Sept. 2017, pp. 354–364, www.ncbi.nlm.nih.gov/pmc/articles/PMC5609666/.

Lopez-Samanes, Alvaro, et al. “Acute Effects of Dynamic versus Foam Rolling Warm-up Strategies on Physical Performance in Elite Tennis Players.” Biology of Sport, vol. 38, no. 4, 2021, ddfv.ufv.es/bitstream/handle/10641/2200/2.-%20Acute%20effects%20of%20dynamic%20versus%20foam%20rolling.pdf?sequence=1&isAllowed=y, https://doi.org/10.5114/biolsport.2021.101604.

McCall, Pete. “6 Benefits of a Dynamic Warm-up for Running.” Www.acefitness.org, 9 July 2021, www.acefitness.org/resources/everyone/blog/7953/6-benefits-of-a-dynamic-warm-up-for-running/.

Pflugradt, Sarah. “Is IIFYM (If It Fits Your Macros) Really a Healthy Way to Diet?” LIVESTRONG.COM, 20 Feb. 2022, www.livestrong.com/article/13724474-iifym-diet-if-it-fits-your-macros/. Accessed 13 Apr. 2023.

Thornton, M Kathleen, et al. “Comparison of Two Different Resistance Training Intensities on Excess Post-Exercise Oxygen Consumption in African American Women Who Are Overweight.” Journal of Strength and Conditioning Research, vol. 25, no. 2, Feb. 2011, pp. 489–496, https://doi.org/10.1519/jsc.0b013e3181bf0350. Accessed 10 June 2019.

If you have ever dealt with imposter syndrome, you are going to want to give this episode a listen! I discuss what imposter syndrome is and the feelings that come along with it. It is most common in females, and especially minority females. And guess what? Females first described the syndrome! If you have been feeling inadequate at work or feel like you don't belong in your current position, or feel like you're always overworking to make sure no one finds out you aren't as smart as they think, you may have imposter syndrome. I lay out some strategies to overcome this feeling, and continue leveling up, without feeling like it may all come crashing down when they realize who you REALLY are. Don't let imposter syndrome rule your thoughts anymore.

If you enjoyed this episode please leave a 5 star review wherever you listen to podcasts!

Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!

Sources:

Boardman M.D., Samantha. “5 Ways to Overcome Imposter Syndrome | Psychology Today.” Www.psychologytoday.com, 10 Mar. 2023, www.psychologytoday.com/us/blog/positive-prescription/202303/5-ways-to-overcome-imposter-syndrome. Accessed 6 Apr. 2023.

Bravata, Dena M., et al. “Prevalence, Predictors, and Treatment of Impostor Syndrome: A Systematic Review.” Journal of General Internal Medicine, vol. 35, no. 4, 17 Dec. 2019, link.springer.com/article/10.1007/s11606-019-05364-1, https://doi.org/10.1007/s11606-019-05364-1.

Huecker, Martin R., et al. “Imposter Phenomenon.” PubMed, StatPearls Publishing, 2022, www.ncbi.nlm.nih.gov/books/NBK585058/.

Psychology Today Staff. “Imposter Syndrome | Psychology Today.” Psychology Today, 2019, www.psychologytoday.com/us/basics/imposter-syndrome.

Weir, Kirsten. “Feel like a Fraud?” Https://Www.apa.org, 2013, www.apa.org/gradpsych/2013/11/fraud.

And a questionnaire if you want to find out if you have imposter syndrome- Clance IP Scale

Thanks so much for listening this week! Bye!

This week I talked with Stephanie McMahon, a pediatric physician assistant, avid runner, and the most joyful spirit you will ever meet. I got to live with Stephanie during PA school and she is uplifting to all the humans in her life. We discuss the importance of community and building relationships after a move, how she stays active while balancing social activities, and what it’s like being a pediatric PA. We also dive into what it’s like being a Christian while also holding very liberal world views and the internal struggle this brings. Stephanie is open and honest, and we get very deep with important topics! I hope you enjoy this episode and gain some insight from this one of a kind gem.

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Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!

Thanks so much for listening this week! Bye!

A question I frequently hear is, how do you prepare all your meals? How do you find time to cook your food? What do you make at home? Planning ahead and making meals at home is important for success, but it also has a learning curve! In this episode I offer advice on groceries, how to plan ahead for meals, and ideas for quick and easy meals for success! If you're ready to make some big changes, or just improve your nutrition, then take a listen to this episode!

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Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!

Thanks so much for listening this week! Bye!

I sat down with Paige Westley, an avid crossfitter, and Legionnaire sales rep at 1st Phorm HQ for an awesome conversation! We talk all about her experience with Crossfit and the supportive community she has found within the crossfit space. You may even see her name in future crossfit competitions! We get into her journey from bodybuilding to crossfit as well as her approach to nutrition with the 80/20 rule. Paige is engaged and has 2 dogs, and it is clear she loves to challenge herself! I Enjoy this inspiring conversation with Paige! And if you want to follow Paige you can find her on instagram @paigewestley_fit

If you enjoyed this episode please leave a 5 star review and let me know what you liked about the show!

Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!

Thanks so much for listening this week and go live your life to the fullest today! Bye!