The Wellness Diaries

In this episode of the Wellness Diaries podcast, my client Sam and I dive into the intricacies of nutrition and fitness goal setting. I outline my onboarding process, focusing on food tracking and setting macro targets, while Sam shares her personal experiences and challenges, such as meal prepping and tracking while traveling.

We discuss the importance of aligning fitness goals with personal values, adapting to life's changes, and maintaining a flexible mindset. The conversation also touches on the parallels between managing nutrition and finances, highlighting the need for intentionality and planning. The episode aims to inspire listeners through Sam's journey and Ashleigh's coaching insights.

Enjoy the episode!

TIME STAMPS

Onboarding Process (00:01:02) Ashley explains her detailed onboarding process for new clients, including gathering information and setting targets.

Client's Mindset on Nutrition and Training (00:04:15) Sam discusses her mindset and behavior related to nutrition and training before and after working with Ashley, including changes in her approach and obstacles.

Challenges and Behavior Changes (00:13:36) Sam talks about obstacles she faced, such as meal prep and traveling, and how she adapted her behavior to address them.

Understanding Food Tracking (00:18:56) Ashley explains how to track food at a restaurant, estimating individual ingredients, and building confidence in tracking.

Setting Minimums (00:20:44) Ashley discusses setting minimums for nutrition and physical activity when not tracking food, emphasizing protein, water, vegetables, fruit, and a walk.

Challenges of Tracking (00:22:23) Sam shares challenges of tracking food when with others and strategies for tracking, such as taking pictures and estimating portion sizes.

Intentionality in Decision Making (00:24:03) Ashley emphasizes aligning actions with values, bringing intentionality to decisions, and pausing to be intentional.

Starting a Nutrition and Workout Overhaul (00:26:10) Sam shares her decision to start a nutrition and workout overhaul during a chaotic period and reflects on her fitness goals.

Adjusting Fitness Goals (00:30:22) Ashley and Sam discuss adjusting workout frequency based on current circumstances and the importance of meeting oneself where they are at.

Adapting to Different Life Seasons (00:33:10) Ashley emphasizes the importance of adapting fitness priorities to different life seasons and giving oneself grace.

Gratitude for Accountability (00:34:12) Sam expresses gratitude for the accountability in tracking food and workouts, and shares her approach to tracking food like managing a financial account.

Quality meals and enjoying food (00:35:53) Client discusses finding balance in meals, enjoying food, and the importance of variety in vegetables.

Financial analogy to nutrition (00:37:31) Ashley equates financial budgeting to nutrition, emphasizing awareness and intentionality in food choices.

Planning ahead and managing obstacles (00:38:38) Ashley provides tips on planning meals for events, pre-logging food, and managing obstacles to stay on track with nutrition goals.

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In this episode of The Wellness Diaries podcast, I have the awesome opportunity of chatting with Maxx Chewning, a Youtuber and entrepreneur.

Maxx shares his journey from a carefree college life to creating a successful YouTube channel and launching his own apparel brand, Ever Forward. He discusses the importance of authenticity and social skills, which played a significant role in his career.

We also talk about the origins of his candy company, Sour Strips, and touch on personal topics like his upcoming marriage. Throughout the conversation, Maxx emphasizes the balance between personal and professional life, the value of learning from experiences, and the significance of pursuing one's passions.

Enjoy the episode!

TIME STAMPS:

Max's Origin Story (00:00:00) Max's upbringing in Virginia and his journey from a traditional path to pursuing his own business.

Starting YouTube (00:07:28) Max's early experiences with YouTube, his influences, and the challenges of starting a channel in the early days.

Impact of Collabs (00:14:35) The evolution of collaborations on YouTube and their diminishing impact over time.

College Experience and First Job (00:18:01) Max's traditional college experience, living with friends, and the transition to his first job after graduation.

College Experience (00:19:07) Speaker 2 shares his positive college experience, highlighting the ease of transition and personal growth.

Post-College Career Transition (00:21:23) Speaker 1 and Speaker 2 discuss the transition from college to career and the development of social skills.

Taking the Leap (00:22:08) Speaker 2 explains his decision to transition to full-time YouTube content creation and entrepreneurship.

Apparel Business Inspiration (00:26:21) Speaker 2 explains his decision to start an apparel business and the inspiration behind the brand name "Ever Forward."

Clothing Brand Development (00:33:58) Speaker 2 shares the trial-and-error process of creating the clothing brand, including learning about textiles, manufacturing, and import taxes.

Entrepreneurial Journey (00:36:31) Speaker 2 reflects on the lack of a clear path to success in content creation and entrepreneurship, emphasizing the need to figure it out independently.

The manufacturing process (00:37:21) Discussion on finding manufacturers and shipping processes, made easier through online resources like YouTube.

Starting a unique business (00:38:23) Maxx's journey from fitness influencing to starting a candy company, Sour Strips, and the inspiration behind it.

The process of founding Sour Strips (00:38:45) Maxx's thoughts and experiences leading up to the launch of Sour Strips, including his passion for creating high-quality sour candy.

Choosing the name "Sour Strips" (00:41:25) Maxx's rationale behind the name "Sour Strips" and its potential to become a household name.

Trademark and legal considerations (00:44:13) Maxx explains the trademarking process and the intention behind creating a unique brand name to avoid confusion with other products.

Future plans and personal life (00:47:29) Maxx shares his excitement for getting married and building a home, emphasizing the balance between personal and professional life.

Life reflections and regrets (00:52:25) Maxx's thoughts on regret and self-belief, highlighting the importance of confidence in decision-making.

A question for the next guest (00:54:25) Maxx suggests a thought-provoking question for the next podcast guest, focusing on their biggest life goal and the actionable steps to achieve it.

MAXX IG: https://www.instagram.com/maxxchewning/

SOUR STRIPS: https://www.instagram.com/sourstrips/

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In this episode of the Wellness Diaries podcast, host Ashleigh Hubbard interviews her client Janna, who shares her personal struggle with crash dieting and her complex relationship with food.

Janna discusses her weight management journey, the shame she felt about her body, and the mental challenges she faced in overcoming diet culture. They dive into the significance of tracking macros, the learning curve involved, and the importance of mindset and behavior change for sustainable health results.

Janna overcame her shame and learned to honor her body, emphasizing the need for self-love and acceptance. The episode concludes with Janna posing a question for future guests about managing emotional eating, reflecting the podcast's focus on meaningful and relatable wellness topics.

If you enjoy the episode, leave a rating/review, or share with someone that needs to hear it!

TIME STAMPS

Dieting History (00:01:08) Jana discusses her struggle with weight, crash dieting, and negative relationship with food.

Struggles with Dieting (00:02:26) Jana shares her experiences with various diets, weight fluctuations, and seeking help from nutrition coaches.

Shame and Body Image (00:08:28) Jana opens up about the shame associated with her body and the impact of societal perceptions on her self-esteem.

Mindset and Behavior Change (00:11:42) Ashley emphasizes the importance of mindset and emotional well-being in achieving nutrition goals.

Turning Point (00:14:52) Jana reflects on the moment when she realized the impact of her mindless eating habits and the importance of being honest with herself.

Snacking and Mindful Eating (00:17:48) Ashley and Jana discuss the significance of mindful snacking and being intentional about food choices.

The struggle of learning to track macros (00:21:13) Jana discusses the initial challenge of understanding and tracking macros, highlighting the learning curve and common mistakes.

The mental barriers of tracking macros (00:25:56) Jana shares her apprehensions about tracking and offers advice for those intimidated by macros, emphasizing the importance of overcoming mental barriers.

The benefits of tracking food and mindfulness (00:28:08) Ashley and Jana discuss the benefits of tracking food, building awareness, and mindful eating, challenging common misconceptions about nutrition.

The journey to self-acceptance and change (00:36:48) Jana reflects on her personal transformation, highlighting the shift from shame to self-acceptance and the role of self-love in the process.

Embracing change through self-love (00:37:23) The discussion delves into the impact of self-love on transformation, emphasizing the importance of letting go of old identities and embracing change from a place of self-compassion.

Navigating emotional eating and stress (00:39:08) Jana poses a question on navigating emotions without turning to food, highlighting the challenge of managing stress eating and seeking insights from others' experiences.

Questioning beliefs (00:39:42) Discussion on changing beliefs and interesting questions to ask guests.

Generic questions (00:40:07) Exploring the idea of asking generic but interesting questions to guests.

Reflection on past self (00:40:19) Suggesting the question: "What would you tell your 20-year-old self?" for guests to reflect on.

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In this episode of The Wellness Diaries podcast, I tackle the myth that metabolism significantly slows down with age. Lifestyle factors, such as decreased activity and poor dietary habits, are more influential in weight gain than aging itself.

If you enjoy the episode, share it with a friend! :)

TIME STAMPS

Metabolism and Aging (00:00:00) Discussion about the common belief of metabolism slowing down with age and challenging the myth.

Understanding Metabolism (00:01:15) Explanation of metabolism as a complex set of chemical processes, influenced by age, activity level, genetics, muscle mass, and body fat.

Metabolism Study Findings (00:03:26) Sharing findings from a study on metabolism, including the peak age of metabolism, gradual decline, and minimal annual decline after age 60.

Behavioral Impact on Metabolism (00:05:49) Discussion on how lifestyle changes, such as reduced physical activity and altered eating habits, can impact metabolism and lead to weight gain.

Strategies for Supporting Metabolism (00:06:51) Recommendations for increasing movement, strength training, monitoring food intake, getting enough sleep, and managing stress to support metabolism.

Awareness and Intentional Changes (00:08:59) Emphasizing the importance of being mindful about nutrition, exercise, sleep, and stress management, and making intentional changes for overall health and wellness.

Empowerment and Taking Control (00:11:01) Encouragement to take control of behaviors, start monitoring food intake, and engage in physical activity, emphasizing the power to make progress.

Conclusion and Call to Action (00:13:28) Encouragement to take action now, not waiting for perfect circumstances, and to share the podcast with others.

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In this episode of The Wellness Diaries podcast, I'm talking with Alex Cottingham, CEO of Holo Health, about the holistic approach to health. We explore the interconnectedness of physical, mental, emotional, relational, and spiritual well-being, and how external activities like gym workouts often fail to address deeper issues.

Alex discusses the pitfalls of finding identity in achievements and the importance of a stable sense of self rooted in spiritual beliefs. We also touch on the dangers of hustle culture and the need for intentional living. Our conversation concludes with an invitation to listeners to engage with Holo Health's mission to impact lives holistically.

If you enjoy the episode, do us a favor and provide a rating/review, or share it with someone that you think would enjoy it!

TIME STAMPS

The Introduction (00:00:03) Introducing the host and the guest, discussing the mission and background of Holo Health.

The Frustration and Inspiration (00:01:03) Alex's frustration with compartmentalized health and the inspiration behind founding Holo Health.

Defining True Health (00:06:06) Alex's explanation of true health, encompassing physical, mental, spiritual, relational, and emotional aspects.

Implementing True Health Model (00:06:20) How Holo Health implements the true health model with clients, focusing on the seven habits of health.

The importance of motivation (00:12:58) Motivation as a driving force for personal improvement and recovery from struggles like addiction.

The interconnectedness of physical and emotional health (00:15:04) The impact of addressing emotional and mental struggles in conjunction with physical goals.

The impact of beliefs on behavior (00:20:04) The correlation between self-beliefs and behavior, and the importance of a growth-oriented mindset.

Identity and true health (00:22:09) The significance of finding identity in spiritual health rather than external factors, and the impact on overall well-being.

Identity Lies (00:26:43) Discussion about the three biggest identity lies: "I am what I do," "I am what I have," and "I am what others say about me."

True Health and Identity (00:27:01) Emphasizing the constant renewal and improvement in health and identity, debunking the destination mindset.

Natural vs. Unnecessary Limitations (00:27:58) Distinguishing between natural and unnecessary limitations in health, highlighting controllable and preventable limitations.

Running on Empty (00:29:05) Addressing the common felt reality of feeling tired, stressed, busy, and overwhelmed, and the pursuit of true health to break through unnecessary limitations.

Embracing Natural Limitations (00:30:20) Discussing the acceptance of natural limitations and the aim to minimize unnecessary limitations for a more full and energetic life.

Hustle Culture and Stress Management (00:30:50) Exploring the impact of hustle culture on health and the importance of slowing down, rest, and intentional lifestyle.

Cultural Undertow and Hurry Culture (00:31:36) Describing the cultural undertow leading to hurry and hustle, and the need to prioritize and decrease stress for a more present and intentional life.

Slowing Down and Prioritizing (00:32:46) Highlighting the significance of living with margin, being intentional with yeses, and prioritizing priorities in order to slow down and focus on the most important things.

Simplicity and Integration (00:38:09) Acknowledging the simplicity of concepts like slowing down and prioritizing, yet recognizing the challenges in integrating them into daily life.

Prioritizing values and saying yes or no (00:38:54) Discussion on aligning actions with values, the impact of saying yes or no, and being intentional.

Importance of managing time and avoiding mindless activities (00:41:01) Emphasizing the need for time margins, avoiding overbooking, and being intentional with phone usage.

True health program and managing health tensions (00:42:00) Explanation of the nine correct understandings of health, the concept of health tensions, and the need for self-awareness.

Balancing health priorities and changing perspectives (00:44:45) Emphasizing the fluctuating nature of health priorities and the importance of self-awareness and grace.

Redefining health and the pursuit of true health (00:48:08) Discussion on redefining health, the impact on personal life, and the pursuit of feeling better.

The impact of health marketing and pursuing holistic health (00:48:58) Highlighting the impact of health marketing, the drawbacks of single-faceted health pursuits, and the pursuit of holistic health.

Utilizing health principles regardless of beliefs and connecting with Holo Health (00:50:06) Emphasizing the universal applicability of health principles and providing information on connecting with Holo Health.

HOLO HLTH: https://www.instagram.com/holohlth/

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In this episode of the Wellness Diaries podcast, I talk with Karin Nordin, an expert in mindset and behavior change. Karin shares her journey from a negative relationship with self-help during her youth to pursuing a PhD focused on health communication behavior change.

She reveals her pivot from academia to starting a coaching business after an enlightening experience with growth mindset research. The discussion highlights the shortcomings of typical self-help books, emphasizing the need for practical advice for those who don't naturally excel in self-regulation.

We explore the importance of aligning behaviors with values, setting approach goals, and the role of identity in sustainable behavior change. We also discuss Karen's coaching program, which helps individuals embody their core values and establish habits that align with their desired identities, as well asChange Academy, a resource offering workshops and master classes on behavior change.

TIME STAMPS

Karin Nordin's background (00:00:02)

Negative relationship with self-help (00:02:09)

Karen's academic and career journey (00:03:12)

Limitations of self-help books (00:05:48)

Understanding discipline (00:09:52)

Creating new rituals and dealing with discomfort (00:12:53)

Reframing negative thoughts (00:16:00)

Frequency vs. consistency (00:17:59)

Consistency and Stress (00:20:00)

Behavior and Future Thinking (00:21:05)

Change and Inconsistency (00:23:14)

Motivation and Consistency (00:25:25)

Self-Talk and Behavior (00:27:38)

Approach vs. Avoidance Goals (00:30:28)

Identity and Behavior (00:33:44)

Coaching Experience (00:37:44)

Closing the Gap with Coaching (00:39:09)

Creating a Vision with a Coach (00:39:52)

Tracking Progress and Weekly Check-Ins (00:40:52)

Tools and Worksheets for Behavior Change (00:41:54)

Program Outcomes and Long-Term Benefits (00:42:48)

Hands-On Material and Flexibility (00:42:50)

Change Academy: DIY Version (00:44:26)

Implementing Behavior Change Knowledge (00:44:45)

Ethical Use of Urgency in Business (00:47:05)

Closing Remarks (00:48:29)

KARIN'S IG: https://www.instagram.com/karinnordinphd/

BODY BRAIN ALLIANCE: https://www.instagram.com/bodybrainalliance/

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In this episode of the Wellness Diaries podcast, yours truly, Ashleigh Hubbard, challenges the emphasis on body fat percentage in health and fitness. I explains the stress and overthinking that can stem from obsessing over such metrics, citing their variability and the inaccuracies of measurement methods.

I talk about focusing on biofeedback markers like sleep, energy, and mood, which better reflect well-being. Sharing my own experience with the pursuit of leanness, I encourage a holistic approach to health, cautioning against the pursuit of unrealistic body composition goals and promoting sustainable practices for overall well-being.

Leave a rating, review, and subscribe if you enjoy the episode!

TIMESTAMPS

The relevance of body fat percentage (00:00:00) Discussion on the importance of body fat percentage in relation to weight loss and body composition goals.

The impact of tracking metrics (00:01:11) Exploration of the emotional and mental impact of tracking metrics, particularly body fat percentage and weight.

Challenges with measuring body fat percentage (00:03:17) Examination of the limitations and inaccuracies associated with various methods of measuring body fat percentage.

The importance of biofeedback markers (00:05:50) Emphasis on focusing on other biofeedback markers such as sleep, energy levels, mood, and gym performance instead of body fat percentage.

Motivations for pursuing body fat reduction (00:09:00) Addressing the motivations and potential drawbacks of striving for extremely low body fat percentages.

Negative impact of hyper-fixation on body fat percentage (00:11:03) Discussion on the potential negative effects of overly focusing on body fat percentage and the associated cycle of dissatisfaction.

Alternatives to tracking body fat percentage (00:13:14) Recommendation of alternative markers to track progress, such as performance in the gym, energy levels, mood, and weight.

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In this episode of the Wellness Diaries podcast, I talk with Jamie Sulc, owner of the SuperFit Games and former gym coach and trainer. We explore Jamie's background in fitness, his transition from politics to the fitness industry, and the development of the SuperFit Games.

Jamie discusses the growth of the competitions, the changes in the CrossFit industry, and the challenges of organizing events. He also shares his personal journey, including enlisting in the Army National Guard and overcoming setbacks like a hip injury. The conversation touches on themes of resilience, self-worth, and the importance of a supportive community. Jamie emphasizes the need to be open-minded and patient with others' fitness journeys and the joy of finding activities that motivate and fulfill you.

Hope you enjoy the episode!

TIME STAMPS

Growing Up and Fitness Journey (00:00:02)

Interest in Politics (00:04:25)

Origins of SuperFit Games (00:06:09)

Super Fit Games Structure and Expansion (00:09:11)

Community Aspect and End of Super Fit Games (00:16:25)

The Super Fit Games Origins (00:19:24)

Regular Competitions and Community (00:20:19)

Shift in Crossfit and SuperFit Games (00:22:17)

Financial and Market Shift (00:24:34)

Crossfit Market Shift (00:26:57)

Crossfit Marketing and Competition Aspect (00:32:20)

Crossfit's Business Decisions (00:33:22)

Post-SuperFit Plans (00:36:59)

The journey to selection (00:40:48)

Struggles with hip pain (00:41:53)

Adapting and moving forward (00:43:00)

Balancing fitness and real estate (00:44:04)

Impact of SuperFit Games (00:45:04)

Possibility of reviving the event (00:46:05)

Creating effective workouts (00:47:55)

Dealing with setbacks and self-worth (00:51:13)

Finding purpose and overcoming challenges (00:54:16)

Identity and self-worth (00:56:04)

Moving forward and staying busy (00:59:13)

Trying New Things (01:02:27)

Dealing with Tough Times (01:03:12)

Fitness Mindset Change (01:04:48)

Importance of Enjoyment in Exercise (01:07:40)

Just Move (01:09:21)

FIND JAMIE:

https://www.instagram.com/jamiesulc/

https://www.instagram.com/superfitgames/

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In this episode of The Wellness Diaries, I share strategies for weight loss without calorie or macro tracking. Not everyone loves the idea of tracking food, BUT it's still important to have intention and awareness behind what we're eating, and you'll find that in this episode.

If you enjoy the episode, leave a rating and review, and share it with a friend that would find it beneficial!

TIME STAMPS:

Less Snacking (00:01:58) Discussing the impact of mindless snacking and grazing on weight management and calorie intake.

Mindful Eating (00:04:15) Emphasizing the importance of being present and mindful while eating to avoid overconsumption and manage calorie intake.

Home Cooked Meals (00:06:28) Highlighting the benefits of cooking at home to control ingredients and reduce hidden calories often found in restaurant meals.

Balanced Plate (00:09:48) Explaining the significance of centering meals around protein, fruits, and veggies to promote satiety and manage calorie intake.

Intentional Movement (00:11:46) Discussing the role of intentional walks and increased physical activity in managing energy expenditure and weight.

Environment and Behavior (00:15:04) Addressing the impact of environment on food choices and strategies to keep trigger foods out of sight to manage calorie intake.

Alcohol and Liquid Calories (00:17:01) Discussing the impact of alcohol and liquid calories on weight management and providing tips to reduce consumption.

Structured Meal Times (00:19:03) Exploring the benefits of having structured meal times and setting eating cut-offs to manage calorie intake and avoid mindless eating.

Less Snacking and Nibbling (00:19:55) Tips to reduce snacking and nibbling, promoting mindful eating and managing calories.

Cooking More at Home (00:19:55) Encouragement to cook at home as a way to control portion sizes and make healthier food choices.

Structured Meal Times (00:19:55) Importance of having structured meal times and possibly implementing an eating cutoff time to manage calorie intake.

Rating and Review (00:20:59) Encouragement for listeners to leave a rating and review and share the episode with others who may benefit from it.

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In this episode of the Wellness Diaries podcast, I'm talking with Klaire Maranto, owner of Klaire's Kitchen, a meal prep company in Virginia. We explore Klaire's healthy upbringing, her unexpected entry into the meal prep business following a car accident, and the growth of her business, including the challenges of running it.

We go into the importance of simplicity and flavor in healthy eating, mindful and emotional eating, the significance of non-scale victories, and the need for a balanced diet rich in protein and fiber.

We also discuss the holistic approach to tracking health progress beyond the scale. Klaire shares her evolved perspective on no longer demonizing foods and the importance of a balanced approach to eating.

Leave a rating and review if you enjoy the episode!

TIME STAMPS

Klaire's upbringing and nutrition (00:00:02)

Transition into meal prep business (00:03:23)

Challenges and growth in the meal prep business (00:06:31)

Importance of simplicity in meal prep (00:11:13)

Adapting favorite foods into healthy meals (00:17:56)

Eating in Moderation (00:18:28)

Challenges of Running a Meal Prep Business (00:20:39)

Building Personal Relationships in Business (00:23:17)

Starting a Business and Building Relationships (00:27:21)

The Reality of Entrepreneurship (00:31:00)

Continuous Learning and Self-improvement (00:35:17)

Mindful Eating and Food Choices (00:36:41)

Eating Out and Mindful Choices (00:38:36)

Improving Relationship with Food and Emotional Eating (00:41:35)

Prioritizing Whole Foods for Weight Loss (00:47:01)

Tracking Progress Beyond the Scale (00:50:44)

Evolving Mindset on Food (00:55:07)

Impact of Meal Prep Business (00:55:48)

Future Prospects and Gratitude (00:56:10)

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