Congratulations, you're completed your training plan. Now what? On this week's episode we talk about what it looks like to finish a program and how to move forward with your training. Personal reflection is so important when it comes to reaching your goals and being able to frame your struggles as successes will help you feel empowered throughout your life. So come join us as we talk about what it feels like to feel stuck in a routine, strategies for when you hit a plateau, and just general advice and suggestions when you aren't sure where to go now that you have run your race.

If you would like to work with Heather, you can contact her through her website or Facebook page.

Website: Savage Health LLC

Facebook: Savage Health LLC

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On this week's episode we talk about emotional resilience and how we can build mental toughness by recognizing our emotions and choosing to act differently than we have before. We discuss the importance of recognizing what we are experiencing in the moment when we are facing challenges and how building our mental toughness can help us achieve our goals and build the life that we strive for. If you have ever struggled with overcoming difficulty or pushing through to achieve your goals, this episode is for you.

If you would like to work with Heather, you can contact her through her website or Facebook page.

Website: Savage Health https://www.savagehealthllc.com/

Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage

Follow us on Social:

Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/

TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness

Facebook page: https://www.facebook.com/racetowellnesspodcast

Tumblr: https://www.tumblr.com/race-to-wellness-podcast

Mentioned in the Episode and supplemental articles:

Ted Talk about Making Small Changes - https://youtu.be/AdKUJxjn-R8

Why Racing - Why Racing Events

Ted Talk - Making Stress Your Friend - https://youtu.be/RcGyVTAoXEU

Brittany's Running Blog Post - Savage Health LLC - Building Mental Toughness

Pep Talk Template -Savage Health LLC - Pep Talk Template

10 Ways to Build Mental Strength - Build mental strength

In this week's episode we talk about the importance of rest days and what active recovery is. We give a basic overview of what happens in the muscles during energy production and how eating protein and carbs help the muscles to repair themselves. We give some suggestions of movement to do on your active recovery days and how to structure your week so that rest works best for you. If you have ever struggled with guilt around taking a day off and honoring where your body is, this episode is for you.

If you would like to work with Heather, you can contact her through her website or Facebook page.

Website: Savage Health https://www.savagehealthllc.com/

Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage

Follow us on Social:

Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/

TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness

Facebook page: https://www.facebook.com/racetowellnesspodcast

Tumblr: https://www.tumblr.com/race-to-wellness-podcast

Mentioned in the Episode and supplemental articles:

Rest & Recovery Blog - https://www.savagehealthllc.com/blog/rest-recovery

Rest Days - https://www.acefitness.org/resources/everyone/blog/7176/8-reasons-to-take-a-rest-day/

Active Recovery - https://blog.nasm.org/active-recovery

In this week's episode we talk about the different Macro nutrients that help to fuel your workout and why it is important to maintain a balanced diet full of protein, fat, and carbohydrates. We also talk about the importance of viewing food as fuel and how to eat to work out better, rather than working out as a punishment for the food you eat. If you have ever felt overwhelmed by the information presented online about macronutrients and want a simple breakdown, this episode has something for you.

If you would like to work with Heather, you can contact her through her website or Facebook page.

Website: Savage Health https://www.savagehealthllc.com/

Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage

Follow us on Social:

Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/

TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness

Facebook page: https://www.facebook.com/racetowellnesspodcast

Tumblr: https://www.tumblr.com/race-to-wellness-podcast

Mentioned in the Episode and supplemental articles:

Britt's Blog Post - https://www.savagehealthllc.com/blog/walking-an-effective-yet-undervalued-exercise

How what we eat affects our productivity - https://hbr.org/2014/10/what-you-eat-affects-your-productivity

How to make eating a positive experience - https://www.takingcharge.csh.umn.edu/make-eating-positive-experience

In this week's episode we talk about why fitness isn't just a personal endeavor, but is also great for the people around you. We spend time talking about overcoming obstacles related to time, energy, and social expectations. If you have ever experienced guilt about taking time away from your family to focus on your own health, this episode is for you.

If you would like to work with Heather, you can contact her through her website or Facebook page.

Website: Savage Health LLC

Facebook: Savage Health LLC | Facebook

Follow us on Social:

Instagram: Race_to_Wellness2023 | Instagram

TikTok: Heather & Britt (@racetowellness) | TikTok

Facebook page: Race to Wellness Podcast | Facebook

Tumblr: Race to Wellness Podcast | Tumblr

Mentioned in the Episode and supplemental articles:

The Four Agreements - https://a.co/d/gB6ZWYh

Maids challenge the placebo effect - https://www.npr.org/2008/01/03/17792517/hotel-maids-challenge-the-placebo-effect#:~:text=Hotel%20Maids%20Challenge%20the%20Placebo%20Effect%20A%20study%20of%20hotel,workouts%2C%20the%20pounds%20started%20dropping.

Support Systems Blog Post - https://www.savagehealthllc.com/blog/support-systems

Overcoming Guilt - https://psychcentral.com/health/tips-for-dealing-with-guilt

Developing your support system - https://socialwork.buffalo.edu/resources/self-care-starter-kit/additional-self-care-resources/developing-your-support-system.html

In this week's episode we talk about the metabolic differences between burning fat and building muscle. If you have ever found yourself confused by what a calorie deficit is, how much protein you are supposed to eat, or how to build muscle while losing weight, this episode is for you.

FREE 8-week Strength training plan: https://www.savagehealthllc.com/8-week-training-plan

If you would like to work with Heather, you can contact her through her website or Facebook page: Website: https://www.savagehealthllc.com/ Facebook: https://www.facebook.com/HeathertheSavage

Mentioned in the episode: Britt's Blog Post about Walking - https://www.savagehealthllc.com/blog/walking-an-effective-yet-undervalued-exercise Ben Carpenter - https://www.instagram.com/bdccarpenter/ Everything Fat Loss (book by Ben carpenter) - https://a.co/d/6K7FThm Argument against BMI - https://pubmed.ncbi.nlm.nih.gov/12120099/

If you are looking to work with someone on your nutrition, we would like to recommend Niki Carr, a nutritionist in Hillsboro Or. Her info is below: Website: https://www.radiantheartnutrition.com/ Email: [email protected]

Follow us on Social: Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/ TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness Facebook page: https://www.facebook.com/racetowellnesspodcast Tumblr: https://www.tumblr.com/race-to-wellness-podcast

In today's episode we talk about Starting a Fitness Routine. We discuss some barriers to success when you are starting out and how to overcome them, as well as the different mental, physical, and emotional changes that happen along the way. If you have ever thought about starting a new exercise plan but feel overwhelmed by which step to take first and what to expect, this episode is for you.

Free 8 week training plan:

Savage Health LLC - 8-Week Training Plan

If you would like to work with Heather, you can contact her through her website or Facebook page.

Website: Savage Health LLC

Facebook: Savage Health LLC | Facebook

Follow us on Social:

Instagram: Race_to_Wellness2023 | Instagram

TikTok: Heather & Britt (@racetowellness) | TikTok

Facebook page: Race to Wellness Podcast | Facebook

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Description: In today's episode we talk about "Finding Your Why". We all have different reasons for making our health a priority in our lives, and discovering those deep-rooted reasons for our daily choices can help us find a pathway to success. If you have ever struggled with staying dedicated to a personal goal, this episode is for you! Find your why alongside Heather and Britt and make this your best year ever!

FREE 8 week strength training plan:

https://www.savagehealthllc.com/8-week-training-plan

If you would like to work with Heather, you can contact her through her website or Facebook page.

Website: Savage Health LLC

Facebook: Savage Health LLC | Facebook

Follow us on Social:

Instagram: Race_to_Wellness2023 | Instagram

TikTok: Heather & Britt (@racetowellness) | TikTok

Facebook page: Race to Wellness Podcast | Facebook

Tumblr: Race to Wellness Podcast | Tumblr

Time Stamps:

Introduction - 00:00 Britt's initial thoughts on making a wellness vision - 1:06 The very beginning - 9:55 Discover your WHY - 16:25 Creating a wellness vision - 21:00 Our friendship origin story - 25:18 Understanding your strengths and using them to your benefit - 27:20 Heather SMART goals her fitness routine planning - 29:30 FREE 8 week strength training program. 35:00

Episode 2 - Sleep & its impacts on your health Have you ever wondered what the real impacts of not sleeping well are on your body? In today's episode we talk about those impacts and creating routines that will improve your sleep overall. We discuss impacts of sleep on: cellular restoration, brain function, energy conservation, eating habits, and immune response. If you sleep, this episode has something for you.

If you would like to work with Heather you can contact her through her website or Facebook page. Website: Savage Health LLC Facebook: Savage Health LLC | Facebook Follow us on Social: Instagram: Race_to_Wellness2023 | Instagram TikTok: Heather & Britt (@racetowellness) | TikTok Facebook page: Race to Wellness Podcast | Facebook Tumblr: Race to Wellness Podcast | Tumblr YouTube: @RacetoWellness2023 | YouTube

Timestamps 00:00 - Introduction 01:00 - We're wearing pants and body confidence! 05:40 - Our sleep quality and night time routines 09:45 - Sleep is a big deal! 11:15 - Cellular restoration 13:00 - Brain function 16:30 - Energy conservation 19:30 - Immunity 21:45 - Is there a best time to sleep? 28:35 - Planning around sleep and tracking 35:30 - Good sleep hygiene practices 40:30 - Our recipes for the best naps!

Episode 1 – New Year's Resolutions

In today's episode we discuss New Year's Resolutions and Goal setting strategies. Whether you set goals for the New Year or not, this episode has something for everyone who has goals in their life. We talk about how to be SMART about your goals as well as overcoming difficulties in maintaining motivation to meet the goals you set.

Mentioned in the Episode:

Team In Training | Leukemia & Lymphoma Society

If you would like to work with Heather you can contact her through her website or Facebook page.

Website: Savage Health LLC

Facebook: Savage Health LLC | Facebook

Follow us on Social:

Instagram: Race_to_Wellness2023 | Instagram

TikTok: Heather & Britt (@racetowellness) | TikTok

Facebook page: Race to Wellness Podcast | Facebook

Tumblr: Race to Wellness Podcast | Tumblr