In this episode, I welcome my best friend Mackenzie Kittery. She was a founding member of The Hungry Owl Food Pantry at Keene State College and is currently the Chair of the Southern New Hampshire Human Services Council. Additionally, she works hands-on day-to-day with homeless youth.

We dive into:

This episode was really eye-opening and it is a must listen for anyone who is in need or is food secure and has the means to help.

If you are feeling generous, share this episode with a friend and leave us a review! Follow along on Instagram @movegrowrisepodcast

Enjoy!!

As a college track athlete at Castleton University, it was an honor to have Olivia join me for this episode. She brought so much raw vulnerability and honesty to this chat about self-worth, friendship, and stepping into her power.

Olivia walks us through her fitness journey where she learned to love herself, build confidence, and truly see herself as art.

She shares some tips on maintaining friendships through the transition from high school to college and what she did when her friends left home without her.

Let us know over on Instagram what inspired you most about this chat and follow us @movegrowrisepodcast

Do us a huge favor and share this episode with a friend as we are an independent podcast and the only way we grow is with your help! Thank you so much! Enjoy!

This week, We dive into how you can find your purpose and the importance of being surrounded by people and voices that uplift and empower you on your journey to your dream life.

I opened up about a deeply personal chapter of my life: how toxic diet culture shaped my relationship with health and how I found my way to holistic wellness. 🌿

In this vulnerable episode, I share:

This isn’t just my story—it’s a reminder that no matter where you’re starting, you have the strength to rewrite your journey.

What You’ll Learn in This Episode:

✨ How you may be able to identify your purpose
✨ Steps to shift your perspective from restriction to empowerment.
✨ The power of community and mentorship in personal growth.
✨ Practical tips for stepping out of victimhood and taking ownership of your life.

Actionable Takeaways:

Connect with Us:
💌 Want more inspiration and tools to support your health journey?
👉 Follow us on Instagram: @MoveGrowRisePodcast
👉 Subscribe to the Healthy Human Newsletter for tips on nutrition, wellness, mindfulness, and more!

#HolisticHealth #MoveGrowRise #HealthyHumans #EmpowermentJourney #PodcastEpisode

🌬️ Breathe In, Stress Out: The Power of Breathwork 🌬️

Feeling overwhelmed? Your breath is your greatest tool to find calm in the chaos. 🌟

💡 Why breathwork matters:

• ​Reduces stress and anxiety, grounding you in the moment.
• ​Lowers heart rate and blood pressure for a sense of calm.
• ​Boosts focus and clarity by improving oxygen flow to the brain.

🧘‍♀️ What is Box Breathing?Box breathing is a simple yet powerful technique used by athletes, first responders, and mindfulness practitioners to stay calm under pressure:

1️⃣ Inhale deeply through your nose for 4 counts.

2️⃣ Hold your breath for 4 counts.

3️⃣ Exhale slowly through your mouth for 4 counts.

4️⃣ Hold again for 4 counts.

✨ Repeat this cycle 4–5 times to center yourself and feel the stress melt away.

When life gets hectic, remember: a few deep breaths can make all the difference. 🌟

Follow us on Instagram @MoveGrowRisePodcast and join our Healthy Human Newsletter!

#StressRelief #BoxBreathing #MindfulLiving #WellnessTips #FindYourCalm #DeepBreaths #HealthyMindHealthyBody

In this episode, we’re diving into the world of lung health with special guest John, an experienced respiratory therapist. Whether you’re curious about how your daily habits impact your lungs or you’re looking for actionable tips to breathe easier, this episode is for you!

John shares his wealth of knowledge on the factors that positively and negatively influence lung health. From understanding the dangers of air pollution and smoking to recognizing the power of exercise and breath work, we cover it all. You’ll walk away inspired to make choices that support one of the most vital systems in your body.

What You’ll Learn in This Episode:
🚬 The top habits and environmental factors that harm your lung health.
🏃‍♂️ How physical activity and deep breathing exercises can strengthen your lungs.
🌿 The role of clean air and ways to minimize exposure to pollutants.
💨 Proper breathing techniques that can help improve your lung health
💡 John’s practical tips for improving and maintaining lung health.

Do our community a favor and share this episode with a friend. Follow us on Instagram @movegrowrisepodcast and join our monthly healthy human newsletter for more free information about how you can become a healthier human! #lunghealth #breatheasier #breathwork #respiratorytherapist

Welcome back to Season 2!! I am so grateful that you are here!

In this episode, I go a big rouge, A bit tough, and bring the fire about discipline, self-confidence, and keeping your promises.

We are introducing a new segment into this season and it is the HEALTH CHALLENGE OF THE WEEK!!

Let me know how you are enjoying the video content and do our community a huge favor and share this episode with a friend!!

Thank you all so much. Follow us on the @movegrowrisepodcast on instagram and send me a DM!!

We are wrapping up Season 1 of the podcast with this short and simple episode about the benefits of exercise on your blood sugar regulation, sleep, and stress!

I dive into a few practices to try and finish the episode with a personal story about how consistency can completely change your life.

If you're feeling generous, please leave us a review and share this episode with a friend! @movegrowrisepodcast on instragram and tiktok.

#movement #personaldevelopment #selfhelp #morningroutine

What would you do if you knew you could not fail?

What is the story I want to tell about my life in this season?

Would you rather die wondering what if and having regrets or would you rather die knowing that you gave it everything you had, lived life to the fullest, and took bold action?

In this episode, I share some inspiring examples of women who stepped into courage, took bold action, and just winged it! I talk about why we might hold ourselves back and run you through a slightly morbid exercise to help you take a good look at your reality and figure out if you need to make a MOVE to step into your dream life!

**P.S. It would mean so much to me if you could share this episode & rate the podcast! It really helps us GROW & RISE as a podcast community!

FOLLOW the pod on Instagram@MOVEGROWRISEPODCAST and TikToK @ MoveGrowRisePodcast

After you have meditated and journaled for your soul, the next thing to do is to eat right.

In this episode, I share with you a few essential macro and micronutrients to add to your plate in the morning to provide your body with the fuel it will need to begin your day with energy and support optimal health.

If you feel generous, leave me a comment and review, share this episode with someone you love, and let me know how this mini-series changes your body and mind in the morning.

You are ultimately responsible for taking control of your life, being intentional with your time, setting yourself up for success, and trusting that no matter what, you are moving forward even when it feels like you are taking steps back.

In today's episode, I dive into a few lessons I have learned in the last few months. I walk you through my day-to-day as an example of how I am setting my self up for success and finding the time to intentionally follow my passions and dreams.

Use these lessons in your life today to transform your daily actions and begin working towards your goals each and everyday.

Trust that the universe has your back and work harder on yourself than you do your job. You got this gang!

Follow the podcast on TikTok @MoveGrowRisePodcast and instagram as well! Leave a review as it really helps our show grow and improve health throughout the community!