The Wellness Diaries

In this podcast episode, I talk with Dr. Sean Pastuch discuss overcoming pain and promoting wellness through movement. Dr. Pastuch, founder of Active Life, shares his journey from clinician to coach, focusing on helping people stay active despite pain.

We chat about the challenges in the health industry, emphasizing the need for personal responsibility and a supportive fitness community.

Our conversation also covers misconceptions about CrossFit, the importance of tailored coaching, and the role of personal responsibility in fitness. Lastly, Sean reflects on his personal growth, the evolution of his business approach, and the significance of adapting to better serve clients' diverse needs.

If you enjoy it, leave a rating/review and share it with a friend!

TIME STAMPS

Dr. Sean's Introduction (00:00:02)

Origin of Active Life (00:01:04)

Challenges with Traditional Approaches (00:03:18)

Avoiding Compromise in Fitness (00:05:40)

Understanding Pain and Irritation (00:15:21)

Rules for Managing Discomfort (00:17:35)

Nerves and Muscle Entrapment (00:20:35)

Sedentary Lifestyle and Health Insurance (00:23:11)

Marketing and Profit in the Health Industry (00:29:04)

Impact of Environment on Exercise and Health (00:32:24)

Fitness Community and Personal Responsibility (00:37:22)

Overcoming Fear of Judgment in Gyms (00:40:39)

The Crossfit Experience (00:42:02)

Marketing to the Right People (00:43:19)

Fitness Knowledge Base (00:43:41)

Embracing Crossfit's Roots (00:45:15)

Injury Incidence in Crossfit (00:47:43)

Training for Crossfit Games (00:50:22)

Crossfit and Overuse Injuries (00:52:06)

Encouraging Fitness in Others (00:53:55)

Identity and Fitness Decisions (00:56:32)

Polarizing Views on Personal Responsibility (00:59:52)

Authenticity and Impact (01:02:24)

The difference in engagement (01:02:33)

Changing beliefs and decisions (01:03:38)

Evolution and growth (01:05:52)

Dr. Sean Pastuch - https://www.instagram.com/drseanpastuch/

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In this episode of The Wellness Diaries, I am discussing some ways to manage your physical/emotional/mental hunger in a calorie deficit.

If you enjoy the episode, leave a rating, review, and share it with someone that might find it helpful!

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Group Coaching: https://www.ahubnutrition.com/90days

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In this episode of the Wellness Diaries podcast, I talk with Carly Fleischer, a former financial consultant turned fitness coach and owner of Moxie Barbell. We dive into Carly's transition to fitness coaching, the importance of setting realistic goals aligned with personal values, and the power of intrinsic motivation. We discuss strategies for overcoming common obstacles in habit formation, such as time management and the need for positive framing. Carly shares insights on maintaining habits, the significance of consistency, and the benefits of setting boundaries. The episode also touches on Carly's evolving food preferences and concludes with a light-hearted exchange about breakfast routines.

TIME STAMPS

Carly's background and fitness journey (00:00:39)

The pitfalls of unsustainable coaching and powerlifting experience (00:02:04)

The challenges of powerlifting and coaching experience (00:04:37)

Setting realistic and meaningful goals (00:10:38)

Avoiding negative associations with goals (00:15:36)

The importance of positive framing (00:18:25)

Overcoming obstacles: Time and forgetfulness (00:19:54)

The difficulty of forming new habits (00:23:36)

Setting realistic expectations (00:28:22)

The role of the coach and the client's autonomy (00:33:52)

Embracing change and taking risks (00:34:45)

Tracking Resistance and Adjusting Habits (00:35:39)

Scaled Back Versions of Habits (00:38:20)

Inch Closer to Goals (00:40:23)

Imperfection and Vulnerability (00:43:08)

Consistency and Adaptation (00:45:51)

Setting Boundaries (00:52:05)

Setting Boundaries (00:53:11)

Changing Breakfast Habits (00:53:44)

Revamping Breakfast (00:54:59)

CARLY: https://www.instagram.com/carlyfleisch/

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In this episode of The Wellness Diaries, I talk about several ways to make your meal prep suck less.

Most people that come to me for nutrition coaching struggle with meal prep. This isn't a flaw on their part.. it's just the methods that they're trying to adhere to aren't working for them. Most people try to meal prep in ways that are NOT time efficient and they're just not sustainable on a weekly basis.

Listen in to hear 6+ ways to make your meal prep suck less, and let me know if you implement any of these methods.

If you enjoy the episode, make sure to leave a review, subscribe, and share with a friend!

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FIND ME ON

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In this episode of the Wellness Diaries podcast, I'm joined by fellow coach AJ Peña. We discuss AJ's entry into the fitness and coaching world during the pandemic, her journey through motherhood, and so much more. AJ shares her experience with various certifications, including Precision Nutrition and NASM, and emphasizes the importance of mindset in coaching. Our conversation covers the challenges of balancing routines with the unpredictability of life, especially for parents, and the value of having a support system. AJ advises listeners to seek guidance from role models and consider coaching for navigating life changes.

Please leave a review and rating if you enjoyed the episode!

TIMESTAMPS

Fitness Journey and Coaching (00:00:00)

Nutrition Certification and Business (00:01:46)

In-Person and Online Training (00:03:46)

Sleep Stress Management and Recovery Certification (00:05:28)

Flexibility and Adaptability (00:10:13)

Prioritizing and Essentialism (00:12:09)

Support and Communication (00:14:54)

Sharing and Connecting (00:16:36)

Getting into Fitness (00:18:13)

Negative Experiences with Dieting (00:21:12)

Fitness Trends and Diets (00:23:55)

The Importance of Coaching and Community (00:32:18)

Joining Hard House (00:34:40)

The importance of seeking advice from role models (00:37:09)

The significance of trusting your gut (00:39:44)

Closing remarks and contact information (00:40:11)

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FIND ME ON

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AJ: https://www.instagram.com/coach_aj.pena/

In this episode of The Wellness Diaries, I have guest Marci Nevan on the podcast to talk about her fitness journey, the world of bodybuilding, and how she was able to do a lot of the inner work within herself to strengthen her relationship with her body, food, and just herself as a person.

Please be sure to rate, follow, and leave review if you enjoyed the episode!

FREEBIES & SPECIAL OFFERS

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FIND ME ON

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MARCI: https://www.instagram.com/marcinevin/

In this (new) "Ash Chats" segment of The Wellness Diaries, I talk about how 2023 went for me in business, my personal life, coaching updates, and more. I talk about the new things I did in 2023 as well as things I want to do differently in 2024, and also my word for the year... ACTION.

Please be sure to rate, follow, and leave review if you enjoyed the episode!

FREEBIES & SPECIAL OFFERS

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FIND ME ON

IG: https://www.instagram.com/ashleighmariehubbard/ IG: https://www.instagram.com/ahubnutrition/ IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of The Wellness Diaries, we discuss things that led Jordan to where is now in the fitness industry, the struggles he went through in wrestling with food and cutting weight, social media and how it impacts body image, fitness industry trends, genetics and environment, and so much more.

Jordan is also very well known on social media for how well he SIMPLIFIES nutrition and fitness. We talk about some simple and sustainable strategies for weight loss as well as something he has changed his mind on.

You don't want to miss this episode. We had so much fun chatting!

TIMESTAMPS

Fitness journey from wrestling to coaching 0:00

Weight cutting in wrestling and its effects on mental health - 3:24

Eating disorders in wrestling and recovery - 5:50

Overcoming binge eating disorder through self-awareness and healthy habits - 12:29

Overcoming binge eating and the dangers of online influencers - 16:21

Social media and body image - 20:18

Disordered eating and fitness culture evolution -26:43

Fitness industry trends, including anabolic steroid use - 29:31

Simplifying fitness and nutrition advice - 35:33

Diet and fitness challenges, including McDonald's and blood sugar tracking - 38:33

Weight loss, genetics, and environment - 42:11

Weight loss strategies and hunger management - 48:56

Balanced eating habits and avoiding weekend binges - 51:26

Nutrition and fitness with a focus on sustainability - 54:46

Benefits of isometric training for mobility and strength - 1:00:14

Stretching and mobility for strength training - 1:03:19

Jordan's IG: https://www.instagram.com/syattfitness/

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In this episode of The Wellness Diaries, I am discussing some reasons you might not be seeing weight loss progress in a calorie deficit.

I also started a new ✨segment✨ called Wellness Bytes.. basically just bite-sized episodes about micro-problems such as this that don't require a lot of time talking on the subject.

If you find it helpful, let me know!

FREEBIES & SPECIAL OFFERS

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FIND ME ON

IG: https://www.instagram.com/ashleighmariehubbard/ IG: https://www.instagram.com/ahubnutrition/ IG: https://www.instagram.com/thewellnessdiariespodcast/

This week on The Wellness Diaries, I'm talking with Sabrina Atterbom. We discuss her history with competitive CrossFit and about how diving ALL IN lead eventually led to some high achiever burnout after several years.

We talk about her life NOW and how she's finding herself outside of the sport + learning how to discover life and new hobbies OUTSIDE of the gym.

If you enjoyed the episode, please leave a review and rating! If you know someone who would love the episode, share it with them.

Tag us in your stories on IG @thewellnessdiariespodcast

SABRINA'S IG: https://www.instagram.com/atterbom_/

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FIND ME ON

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