During this episode of Rebel Heart Radio, we welcome Liz Winters of Sprout Wellness! Liz Winters is an NTP, certified CrossFit L1 coach, Regional Director for BIRTHFIT and owner of Sprout Wellness. What Liz is ALL ABOUT: Empowering women to become their healthiest, strongest selves through holistic nutrition, functional fitness and mindful lifestyle. And we say HELL YES to that!

We chat about…

-our love for liver pate (or not...)

-childhood obesity and disordered eating

-Liz's journey to becoming an NTP

-finding the right prenatal & postpartum care team

-personality typing

-all things BIRTHFIT!

-postpartum is FOREVER!

-our qualms with the phrase "getting your body back"

-pelvic floor dysfunction

-Liz's biggest #rebelmoment

Sprout Wellness PDX | Women's Health & Nutrition + Functional Fitness: http://www.sproutwellnesspdx.com

BIRTHFIT NE Portland | Prenatal & Postpartum Nutrition and Fitness: https://neportland.birthfit.com

Sprout Wellness on Instagram: https://www.instagram.com/birthfit_neportland/

BIRTHFIT NE Portland on Instagram: https://www.instagram.com/sproutwellness/

Episode Show Notes:

https://www.rebelheartradio.com/podcast/episode16

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

With all of the mixed messages out there on store shelves, in the media, and even in conventional medicine -- it can be really difficult to understand which fats are best to eat and cook with. Hopefully you're well aware that healthy fats are essential to a healthy body. Fats and oils help form cell membranes, which means that poor quality fats are at the root of many health problems as they effect even the most basic cellular function.

During this week's episode, Cassie shares about one of the most common questions asked in her nutrition practice -- "which cooking oils are the safest & healthiest to cook with?" We geek out about...

-Inflammation

-why broccoli and butter are THE BEST

-classifications of fats

-chemical structure of fats

-smoke point vs. optimal heat for cooking oils

-how to prioritize your budget for higher quality fats

-why it’s important to choose pasture raised animals

-hydrogenation & partial hydrogenation of oils

Join Cassie’s Email List! | Stay in touch for your weekly dose of healthy living: http://bit.ly/nwkitchennewsletter

Episode Show Notes:

https://www.rebelheartradio.com/podcast/episode15

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

With all of the mixed messages out there on store shelves, in the media, and even in conventional medicine -- it can be really difficult to understand which fats are best to eat and cook with. Hopefully you're well aware that healthy fats are essential to a healthy body. Fats and oils help form cell membranes, which means that poor quality fats are at the root of many health problems as they effect even the most basic cellular function.

During this week's episode, Cassie shares about one of the most common questions asked in her nutrition practice -- "which cooking oils are the safest & healthiest to cook with?" We geek out about...

-Inflammation

-why broccoli and butter are THE BEST

-classifications of fats

-chemical structure of fats

-smoke point vs. optimal heat for cooking oils

-how to prioritize your budget for higher quality fats

-why it’s important to choose pasture raised animals

-hydrogenation & partial hydrogenation of oils

Join Cassie’s Email List! | Stay in touch for your weekly dose of healthy living: http://bit.ly/nwkitchennewsletter

Episode Show Notes:

https://www.rebelheartradio.com/podcast/episode15

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

During this episode of Rebel Heart Radio, Genevieve and Cassie discuss how to identify and deal with toxic people and how to give them less power in our lives. Gen and Cass get real about their own experience with toxic people & relationships. We chat about...

-how to identify toxic people

-setting boundaries

-owning your own weaknesses

-letting go of toxic relationships

-surrounding yourself with healthy relationships

Resources:

-Lindsay Dahl | lindsaydahl.com | @beautycounter.hill.nerd

-Goal Digger Podcast with Jenna Kutcher

-Rise Podcast with Rachel Hollis

-Find a Beautycounter event in your area!

-Environmental Working Group Healthy Living App & Skin Deep Database

-Beautycounter's Never List

-Lend your voice! To ask Congress to act on harmful chemicals in personal care products you can:

Text "BETTERBEAUTY" to 52886. You will receive a link in your text message that will allow you to email your Members of Congress directly and ask them for more health protective laws on our cosmetics and personal care products.

Call your senator! Cal 888-350-3123 to hear our CEO Gregg Renfrew's voice -- first she'll coach you on what to say via a recording and then you'll put in your zip code to be connected with your first state senator. After you've completed the first call, you'll automatically be connected with your second state senator!

Click here to email your representative!

Become a Beautycounter Consultant | Email us at [email protected] for more information or Join us here.

Rebel Heart Radio Episode #14 Self Knowledge & Personal Development

The Four Tendencies: The Indispensable Personality Profiles That Reveal How to Make Your Life Better | Gretchen Rubin

Huffington Post | 8 Types of Toxic People to Leave Behind in 2018

Enneagram Type

Cassie Kanable | @cassiekanablentp

Rebel Heart Radio | @rebelheartradio

Genevieve Blair | @gennybbeauty

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

During this episode of Rebel Heart Radio, Genevieve and Cassie discuss how to identify and deal with toxic people and how to give them less power in our lives. Gen and Cass get real about their own experience with toxic people & relationships. We chat about...

-how to identify toxic people

-setting boundaries

-owning your own weaknesses

-letting go of toxic relationships

-surrounding yourself with healthy relationships

Resources:

-Lindsay Dahl | lindsaydahl.com | @beautycounter.hill.nerd

-Goal Digger Podcast with Jenna Kutcher

-Rise Podcast with Rachel Hollis

-Find a Beautycounter event in your area!

-Environmental Working Group Healthy Living App & Skin Deep Database

-Beautycounter's Never List

-Lend your voice! To ask Congress to act on harmful chemicals in personal care products you can:

Text "BETTERBEAUTY" to 52886. You will receive a link in your text message that will allow you to email your Members of Congress directly and ask them for more health protective laws on our cosmetics and personal care products.

Call your senator! Cal 888-350-3123 to hear our CEO Gregg Renfrew's voice -- first she'll coach you on what to say via a recording and then you'll put in your zip code to be connected with your first state senator. After you've completed the first call, you'll automatically be connected with your second state senator!

Click here to email your representative!

Become a Beautycounter Consultant | Email us at [email protected] for more information or Join us here.

Rebel Heart Radio Episode #14 Self Knowledge & Personal Development

The Four Tendencies: The Indispensable Personality Profiles That Reveal How to Make Your Life Better | Gretchen Rubin

Huffington Post | 8 Types of Toxic People to Leave Behind in 2018

Enneagram Type

Cassie Kanable | @cassiekanablentp

Rebel Heart Radio | @rebelheartradio

Genevieve Blair | @gennybbeauty

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

This is by far one of our favorite episodes so far! During this episode of Rebel Heart Radio, Genevieve and Cassie discuss what it means to be a "high-vibe" person and share their favorite personal development resources! Gen and Cass get real about what it takes to constantly seek out personal growth and why surrounding yourself with other "high-vibe" people is essential! We chat about...

-what it means to have a tribe

-learning from others

-embracing change

-keeping yourself accountable

-recognizing your worth

-being intentional with your time and relationships

-favorite podcasts + books for personal development

Episode Show Notes:

https://www.rebelheartradio.com/podcast/episode13

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

This is by far one of our favorite episodes so far! During this episode of Rebel Heart Radio, Genevieve and Cassie discuss what it means to be a "high-vibe" person and share their favorite personal development resources! Gen and Cass get real about what it takes to constantly seek out personal growth and why surrounding yourself with other "high-vibe" people is essential! We chat about...

-what it means to have a tribe

-learning from others

-embracing change

-keeping yourself accountable

-recognizing your worth

-being intentional with your time and relationships

-favorite podcasts + books for personal development

Episode Show Notes:

https://www.rebelheartradio.com/podcast/episode13

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

Studies have shown that just one night of being sleep deprived can make you as insulin resistant as a Type-2 Diabetic! This translates directly to aging faster and storing more body fat than you likely want to [say it ain’t so!]. During this episode of Rebel Heart Radio, Genevieve and Cassie discuss our top tips for better sleep! Sleep rejuvenates our immune, skeletal, and muscular systems -- basically, sleep rebuilds you and keeps you youthful [count me in!]. And while we know there is seriously NOTHING like getting an amazing night of sleep, it really takes some conscious effort to achieve.

We chat about...

-making sleep a priority

-knowing the value of sleep

-how increased sunlight can improve your sleep

-reducing screentime before bed

-blue light blocking software + eyewear

-giving yourself a caffeine curfew

-optimal sleep environment

-why what time you sleep matters

-snacking before bed

-training to support sleep

-supplements to support a natural sleep cycle

-why melatonin is so controversial

Episode Show Notes:

https://www.rebelheartradio.com/podcast/episode12

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

Studies have shown that just one night of being sleep deprived can make you as insulin resistant as a Type-2 Diabetic! This translates directly to aging faster and storing more body fat than you likely want to [say it ain’t so!]. During this episode of Rebel Heart Radio, Genevieve and Cassie discuss our top tips for better sleep! Sleep rejuvenates our immune, skeletal, and muscular systems -- basically, sleep rebuilds you and keeps you youthful [count me in!]. And while we know there is seriously NOTHING like getting an amazing night of sleep, it really takes some conscious effort to achieve.

We chat about...

-making sleep a priority

-knowing the value of sleep

-how increased sunlight can improve your sleep

-reducing screentime before bed

-blue light blocking software + eyewear

-giving yourself a caffeine curfew

-optimal sleep environment

-why what time you sleep matters

-snacking before bed

-training to support sleep

-supplements to support a natural sleep cycle

-why melatonin is so controversial

Episode Show Notes:

https://www.rebelheartradio.com/podcast/episode12

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!

During this episode of Rebel Heart Radio, Genevieve and Cassie discuss their favorite healthy travel tips. From food, to beauty, to self care -- we've got you covered! Specifically, we chat about...

-Tips for planning meals ahead

-Cassie's love for canned protein

-Grocery shopping once your at your destination

-Healthy dining out tips

-Travel-friendly supplements

-Keeping a routine while traveling

-Bringing creature comforts with you

-Fitting in an unplanned travel day

-Traveling with kiddos

-Beauty tips with Gen

-How to organize your beauty products for efficiency on your trip

-Must-have beauty tools

-Why lists are so important when preparing for travel

Episode Show Notes:

https://www.rebelheartradio.com/podcast/episode11

Catch our weekly episode and subscribe to us anywhere you listen to podcasts. If you have iTunes we would be forever grateful for your review on our podcast. It helps us more than you may know!