Today I am doing a round up of the top 5 2019 wellness trends across physical & mental health. From how to get better sleep to which workout is best for you - listen to this quick episode on the wellness trends you need to look out for this year. I've included some of my favorite products within the episode so you can improve on things like your sleep cycle to being more productive.

A healthy diet is so important - we know this. But a diet can be so hard to stick too! A diet has a connotation that a drastic and big change needs to happen in your life. A strict diet plan changing all of your bad habits at once can be intimidating and difficult to maintain.

Enter mindful eating or intuitive eating - This episode dives into everything you need to know about intuitive eating and how to start today while uncovering the difference between a diet mindset vs. an intuitive eater.

Today's episode is 2018 year in review from my biggest lessons, the awesome, and what actually sucked. This episode was inspired by my girl Jenna Kutcher from Goal Digger Podcast. I love the idea of keeping this to be able to listen a year from now to see how I’ve changed vs. 2018.

Because this podcast is all about mindset -this past year because my mindset shift has been insane. I take you behind the scenes of how I’ve grown from an Instagram with 2k followers to a business across multiple platforms.

It's the new year and most of us have resolutions around weight loss or getting in shape.  And for most - want that weight loss to be sustainable vs. gaining it all back in a few months.  On this episode, I talk to Calyn who went from losing 50lbs to becoming a fitness influencer inspiring thousands online.  We talk everything from diet to exercise to how to keep yourself motivated.  This episode is jam packed with tips and tricks for you to keep your healthy resolutions all year long!

2019 is so close that we can feel it. This time right after Christmas and before New Years we set our resolution on how we want the next year to go.  This year - wouldn't it feel great to keep your New Years resolution all year long (and not quit in February)? Use this mindset shift to crush it in 2019 and beyond! Speaking of intentions the Meditation 101 January program is open for enrollment! Grab your spot now! http://bit.ly/2rIxqY9

It's Christmas Eve! Seriously my favorite day of the year I love the spirit of the season. Even so - I always have some sort of family argument during the holidays.  I've learned to navigate this using a simple four step process to avoid so many disagreements including arguments with my SO. With this strategy - you'll have a happy holiday with your loved ones.

This week's episode with Annabel Mendez dives into pain that many women experience from hours of sitting at our desk and offers natural remedies and preventative measures to allow you to work pain free. You'll learn everything from stretching to diet to avoid inflammation.

It's the holidays and you have a ton on your plate.  Between holiday shopping and parties and closing out the year at work - self care falls to the wayside. Plus when you finally do get home for the holidays- you slip back into old patterns of arguing with your sibling or parents or find yourself irritated with a relative who keeps asking questions you do not want to answer. This episode is quick and easy with actionable tips you can implement right now.

Courtney is an Autoimmune Intuitive Guide/Reiki Master/“Unlearning Normal” Advocate. Six years ago - she received the life changing news that she was diagnosed with Chron's disease. Determined to go medication free - she has worked for the past six years with holistic techniques to heal.  We talk reiki, plant based, and tools to manage stress/anxiety.

IIn this FIRST episode of the Fit and Flow Podcast - we talk about how I went from a stressed out adverting executive with no time and no energy to managing my advertising career and side hustle. We’ll talk about tools I use to manage my time and have more energy so you can too!

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WHAT YOU'LL LEARN IN THIS EPISODE: 

4:00 - How I went from stressed out executive to happy & focused

16:30 - How I keep out negative vibes

21:30- How I Found More Time in my Week