Owning the Wait

In this episode we are joined once again by Dr. Ashley Kumar in our Thrive, Don't Just Survive series as we get deep on the issue of sleep! It may not sound too sexy as a topic, but the truth is there is so much benefit to getting this RIGHT! So whether you're struggling with yours or you just want to know more about your z's, we've got something here for you!

0:00 intro

0:40 how much sleep we need

2:55 circadian rhythm

7:00 late night snacking

9:50 phases of sleep

11:20 REM sleep

12:10 light sleep

19:20 sleep hygiene habits

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In today's episode, we are joined once again by Dr. Ashley Kumar and also returning - Dr. Baisma Williams as we go over the second pillar in our series in Thrive Don't Just Survive: nutrition. Since tackling stress last week and how it really effects the body, today we start to dive deep into what our diet is really doing to us and why more people should be focusing on an antiinflamatory lifestyle to see the most upside! Full of good information and tips to easily start cleaning up your diet for the better - we hope you stay tuned for what's still to come in these next few weeks!

0:00 intro

0:15 reintroducing Dr. Williams and Dr. Kumar

1:40 functional nutrition

3:50 changing your environment

8:30 anti inflammatory diet

12:50 glucose monitors

16:20 stress and nutrient absorption

18:00 tips for making eating easy

28:10 supplement line

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In today's episode Jillian sits down with peer and good friend Dr. Ashley Kumar who specializes in physical therapy and breath work for the first of many times as we break down stress leading into a full series based on her seven pillars of Thrive, Don't Survive.

Whether you're a business owner, a parent, both, or just need to figure out your stress, there's something in the oncoming episodes for you!

0:00 intro

0:50 Thrive Don't Survive

5:30 physiological effects of stress

11:30 combating leaky gut

13:30 adrenal fatigue

17:00 symptoms of adrenal fatigue

24:05 tips to minimize stress

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In today's episode we are joined once again by RD and frequent guest of the channel, Mindy Musselman! Today we go over why diets fail: the mindset behind them, when they're appropriate, and how the culture around diets often broadly approaches specific circumstances for each person and has the potential to move either forward or backwards!

0:00 intro

0:45 Mindy's philosophy with her clients

2:40 frequency of lifestyle change clientele

7:10 restrictive diets

13:15 yoyo dieting

19:45 80/20 lifestyle and weight loss

21:25 coaching the "all or nothing" type

24:40 tips from Mindy

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In today's episode, we actually reverse the rolls and have Jillian sitting down with Corey Schonhorst - fellow St. Louis entrepreneur and head of Punchline Productions. Sharing in owning/operating a business while also taking great pride in his spiritual faith - the next hour is all about the themes this show is so well known for - offering value to people and doing it for a bigger purpose.

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In today's episode Jillian is once again joined by our good friend Mindy Musselman, RD and diebetes specialist. Here we tackle all the habits you're passing to your kids and how you can futher influence them to eat a well balanced diet while enjoying their freedoms as kids! So whether you're having trouble getting them to expand their horizons or just want to get ahead of their habits as they grow, this episode is for you!

0:00 intro

0:55 kids mirroring parents healthy habits

2:45 talking about weight in front of your kids

4:55 balance v discipline with your kid's nutrition

9:20 healthy decision making

11:00 realistic ways for families to eat together more often

14:10 fast food vs convenient meals

15:50 getting kids to try new foods

17:05 getting kids to prep

18:40 tips from Mindy

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In today's episode, Jillian and Abby zoom in an old friend and recurring guest of the show - Mimi Kroger! Join us as we dive into what scripture says about nutrition and why cutting foods out of your life completely might be doing more hard than good!

0:00 intro

0:20 introducing Mimi Kroger

2:15 Jesus wheelbarrow analogy

5:05 what is food freedom?

6:10 how scripture impacts Mimi's practice

9:05 common misconceptions about the Bible and health

15:00 working through diet mentality

18:35 incorporation of scripture into daily nutrition

21:35 combining behavior and scripture

23:10 Mimi's advice for those in struggle

25:50 how to get in contact with Mimi

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In today's episode Jillian and Abby go over delegation and why it is essential for growth in business and as a person! We dive into what factors play a role in deciding delegation, what happens when things go wrong, and some personal experience between the two in their professional relationship together!

0:00 intro

1:15 defining delegation and how Jillian delegates

7:10 early examples of delegation in Fit Flavors

10:15 factors to consider when delegating

12:35 the impact of delegation

14:05 when delegation doesn't work

16:10 not micromanaging

18:50 a time Jillian should have delegated sooner

21:15 advice from jillian

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In today's episode, Jillian goes solo and uses her current goals involving competitive golf and takes our listener through a series of tips and routines she uses as means of achieving those goals!

0:00 intro

0:45 become intentional

2:30 the team around you

6:30 making time/scheduling

8:00 Jillian's framework for lifestyle change - visualization

9:00 speaking new narratives

10:30 writing things down

10:50 get educated

11:30 people don't make time

13:00 own your failures

14:15 trust the process

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In this episode, we are once again joined by Mary to discuss in detail what healthy decisions one can make not only this time of year but everyday when it comes to baking. We know especially the holiday season is full of our favorite baked treats that are full of all kinds of ingredients to be moderated. Whether you start to make your own or just switch up your recipes, there's a better option out there for you and we are here to lead you to them!

1:00 intro

1:00 how Mary started baking with fit flavors

4:25 why baking swaps

6:30 sweep swap recommendations

12:45 healthy fats/oils alternatives

13:26 benefits of flax seed oil

14:10 swaps for people with sensitivities

15:20 favorite brand of gluten free flour

17:55 adding protein to recipes

20:45 personal favorite recipes

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