Owning the Wait

Mindy Musselman, a seasoned Registered and Licensed Dietitian with 16 years of experience is with us today to dive into the world of nutrition and macronutrients. Mindy kicks off the discussion by breaking down the basics of macronutrients—carbs, fat, and protein—and their crucial roles in fueling our bodies.

We explore how macronutrient ratios can be tailored to individual goals and lifestyles, considering factors like age, gender, and activity level. Stay tuned to hear us debunk a common misconception about alcohol and recommend some handy apps for easy macro tracking and basic strength training.

From there, we discuss the significance of fiber and protein, and how tweaking your macronutrient intake can impact weight loss and energy levels. We even dispel some myths surrounding weight loss. Join us to empower yourself with knowledge about nutrition and macronutrients and take the first step towards a healthier, more balanced lifestyle!

What you'll hear in this episode:

[0:00] Macronutrients and their roles in the body

[3:45] Nutrition and macronutrients with a health coach

[7:10] Balancing macronutrients for health and fitness goals

[12:20] Tracking macros for fitness and nutrition

[17:30] Nutrition and weight loss with a focus on macros vs. calories

[22:45] Nutrition and the impact of food choices on health

* Book a discovery call with Mindy and learn more at https://wellmyway.com

* Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

* Connect with me on IG @jilliantedesco

* Order your copy of my book, Owning the Wait, now! jilliantedesco.co

This series will be talking about relationships, selfcare, date nights, love languages and more. Throughout the week, we're serving up a blend of personal stories, expert advice, and practical tips to add some spice to your love life.

Concluding our Galentines series, is Amy Lescher! She is a seasoned fitness coach and founder of the AL Method, with over two decades of health and fitness expertise. As a St. Louis native, athlete, nurse, mom, and wife, she shares her inspiring journey on how she continues to age gracefully.

What you'll hear in this episode:

[4:30] How did you get into the fitness industry?

[10:44] Can you explain the different seasons of fitness & nutrition as you've aged?

[18:45] What is motivation and consistency?

[24:20] What is the first step in making a plan for your fitness?

[31:03] What is a common misconception about fitness, trainers/coaches you'd like to set straight?

*Connect with Amy on IG @amylescher

*Connect with fit-flavors on IG @fit_flavors_stl

*Visit fit-flavors store

*Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

*Connect with me on IG @jilliantedesco

*Order your copy of my book, Owning the Wait, now! jilliantedesco.co

This series will be talking about relationships, selfcare, date nights, love languages and more. Throughout the week, we're serving up a blend of personal stories, expert advice, and practical tips to add some spice to your love life.

Dive into self care with Jillian, Abby, and Madie as they share their personal perspectives on what self care truly means to them! The trio not only imparts valuable insights into the significance of self-care but also provides practical tips to ensure you prioritize and nurture your well-being.

What you'll hear in this episode:

[2:40] What are some options for self care that people may not necessarily think of?

[9:02] How does technology incorporate into your self care?

[10:55] What are some of your favorite things to do for self care?

[12:49] How do you incorporate self care into your professional life?

[13:53] What's something simple that someone could add to their self care routine today or tomorrow?

[17:48] How is self-care different for moms than someone who is single?

*Connect with fit-flavors on IG @fit_flavors_stl

*Visit fit-flavors store

*Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

*Connect with me on IG @jilliantedesco

*Order your copy of my book, Owning the Wait, now! jilliantedesco.co

This series will be talking about relationships, selfcare, date nights, love languages and more. Throughout the week, we're serving up a blend of personal stories, expert advice, and practical tips to add some spice to your love life.

Listen to Jillian and Abby chat about love languages with their husbands. From quality time to acts of service, they share insights on how understanding these preferences enhances their relationships. Don't miss out on the insightful discussion!

What you'll hear in this episode:

[1:26] What are your love languages?

[4:42] How has your love languages influenced your relationship?

[9:16] How would you like your partner to speak to your love language?

[23:49] What does quality time mean to you?

[28:24] Have you ever been in a relationship where you couldn't communicate using each other's love languages?

[34:33] How has understanding the love languages helped your marriage?

*Love Language Quiz

*Connect with fit-flavors on IG @fit_flavors_stl

*Visit fit-flavors locations

*Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

*Connect with me on IG @jilliantedesco

This series will be talking about relationships, selfcare, date nights, love languages and more. Throughout the week, we're serving up a blend of personal stories, expert advice, and practical tips to add some spice to your love life.

Tune into an episode filled with laughter and love as the fit-fam women dish out their secrets for creating memorable moments, with their special one! Coming from diverse backgrounds, each of them bring a unique flair to the table as they share their distinct and heartwarming relationship stories, proving that love knows no boundaries.

What you'll hear in this episode:

[9:16] Why are date nights important for couples?

[15:05] What are some memorable or unique date night experiences?

[22:30] What are some creative and cost effective date night ideas that can provide a great experience?

[24:55] What challenges have you faced as couples? How did you overcome them?

[29:40] How do you decide on date night with different interests?

[34:08] What are some things that you've picked up from your parents' relationship that you foster into yours?

*Connect with fit-flavors on IG @fit_flavors_stl

*Visit fit-flavors store

*Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

*Connect with me on IG @jilliantedesco

*Order your copy of my book, Owning the Wait, now! jilliantedesco.co

This series will be talking about relationships, selfcare, date nights, love languages and more. Throughout the week, we're serving up a blend of personal stories, expert advice, and practical tips to add some spice to your love life.

Meet Mika, our first guest on this series. Mika is a licensed therapist, relationship coach, and mom of 3 with 18 years of experience transforming relationships. With a mission to reduce fear in difficult conversations, she promotes emotional intimacy, connection, and improved communication, empowering individuals and couples to create fulfilling homes and balanced lives.

What you'll hear in this episode:

[4:24] What are some common challenges that couples face?

[8:25] How do you help approach couples to rebuild trust?

[10:13] What is emotional intimacy?

[13:11 ] How can knowing your love language help your relationship?

[19:58] What is something everyone should know about communication?

[24:20] What are some common misconceptions with conflicts in a relationship?

[31:14] What's something new that's on your radar currently in your field?

*Connect with Mika Ross on IG @mikaross.therapist

*Connect with fit-flavors on IG @fit_flavors_stl

*Visit fit-flavors locations

*Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

*Connect with me on IG @jilliantedesco

*Order your copy of my book, Owning the Wait, now! jilliantedesco.co

In this series, we explore the art of raising healthy, happy kids through insightful conversations with experts in mental health, sports psychology, and nutrition. From practical balanced diets to nurturing emotional intelligence, our goal is to empower a positive and nourishing environment for children.

Closing out this series, Mindy shares her expertise in nutrition with us. Mindy Musselman is a registered dietitian and diabetes care specialist. Inspired by family and early kitchen experiences, she founded Well My Way Virtual Nutrition in 2022. Mindy believes in the power of balance, aiming to guide you towards a healthier and more energized life.

What you'll hear in this episode:

[7:03] What other key influences impact a child's food habit besides their early childhood?

[11:18] What are common challenges parents face when trying to encourage their kids to eat healthy?

[16:17] What are some good ways for parents to handle picky eaters?

[21:28] How do you strike a balance between promoting a healthy body image with weight gain in kids?

[25:57] What are contributing factors to eating disorders?

[30:58] What can you do in regards to promoting healthy eating habits in children?

*Connect with Mindy on IG @mindymusselman

Connect with Mindy on Well My Way

*Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

*Connect with me on IG @jilliantedesco

*Order your copy of my book, Owning the Wait, now! jilliantedesco.co

In this series, we explore the art of raising healthy, happy kids through insightful conversations with experts in mental health, sports psychology, and nutrition. From practical balanced diets to nurturing emotional intelligence, our goal is to empower a positive and nourishing environment for children.

Today's episode is packed with parenting wisdom from the trio of experienced moms, Jillian, Abby, and Julia! They will be sharing tips and tricks, and insights into creating a nurturing environment that fosters the health and well-being of their little ones.

What you'll hear in this episode:

[5:00] How do you guys ensure your kids are getting the nutrients needed?

[9:20] What is your morning routine like?

[13:05] What is your night time routine like?

[19:02] How important is it for parents to engage in physical activities with their kids?

[23:12] How did you guys start getting your kids into sports?

*Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

*Connect with me on IG @jilliantedesco

*Order your copy of my book, Owning the Wait, now! jilliantedesco.co

In this series, we explore the art of raising healthy, happy kids through insightful conversations with experts in mental health, sports psychology, and nutrition. From practical balanced diets to nurturing emotional intelligence, our goal is to empower a positive and nourishing environment for children.

My first guest in this series is Brittany! She has brought her expertise to school settings, community health clinics, and is currently serving as a therapist and case manager for Washington University-St. Louis. Brittany also wears the hat of a play therapist at a local private practice. Brittany provides valuable insights into the realm of youth mental health, offering thoughtful tips and expert advice.

What you'll hear in this episode:

[1:32] How did you decide to work in the mental health field?

[5:00] Can you explain the concept behind gentle parenting and what it looks like?

[11:35] How can parents implement changes?

[17:45] What are some common signs of mental health challenges to look for in young kids?

[25:40] Where does social media and screen time affect children's process of growth?

[32:54] What are some tools and skills parents can do to improve youth mental health?

* Connect with Brittany Mitchell

Bud to Bloom Play (Younger youth)

Washington University - St Louis (Older youth 13-24)

*Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

*Connect with me on IG @jilliantedesco

*Order your copy of my book, Owning the Wait, now! jilliantedesco.co

This episode is a treasure of wisdom, and we're thrilled to share it with you once again. Whether you're a long-time fan or a newcomer, you'll gain valuable insights.

Meet personal trainer, Jeff Lovecchio! Jeff left home when he was fifteen years old to pursue his hockey dreams. He played three years of junior hockey which lead him to a scholarship to play Division 1 college hockey for Western Michigan University. He signed with the Boston Bruins of the NHL and left school after his junior season. He played for ten years professionally all over the world and now he trains thousands of people worldwide online, as well as the best of the best St. Louis hockey players from the NHL down to elite teenagers. He also uses social media to help anyone and everyone live a healthier life. Today we're talking all about training like an athlete.

What you'll hear in this episode:

[10:58] What is your training philosophy like?

[14:47] What are common exercise issues you see in public gyms?

[22:50] What is one of the biggest learning lessons you've had as a trainer?

[25:00] What components go hand and hand with fitness that you can't neglect?

[38:49] What is something small you're currently doing that helps your fitness?

*Connect with Jeff on IG @jefflovecchio

*Listen to The Hockey Think Tank Podcast - https://podcasts.apple.com/us/podcast/the-hockey-think-tank-podcast/id1441154730

*Submit your question to be answered on the podcast:

https://www.jilliantedesco.co/podcast

*Connect with me on IG @jilliantedesco

*Order your copy of my book, Owning the Wait, now! jilliantedesco.co