I don't know about you, but if your summer has been anything like mine, I have been on the go! Traveling for business mostly and as you’re listening to this I'm actually in Texas apartment hunting. So, today’s episode is inspired by how to stay on your health/wellness/fitness while traveling. These are things you can take and make your own whether you're traveling for business or for pleasure. In this episode we cover tips under the pillars of hydration, nutrition, movement, sleep, and stress management– all of my favorite things.

In this episode, I’m going to guide you through a grounding reflection. We start out with some deep breaths and go into a series of questions meant to help you take a step back from your busy life and think about the things you are grateful for, the things you want to do differently, and the things you want more of in your life. My goal for you is that after thinking about or journaling on the prompts, you can go back to your day and your week feeling more clarity and the ability to be more present. 

In this episode, I am joined by a very special guest, my best friend Olivia. Olivia and I have been best friends for over a decade and she has been a constant in my life throughout the many ups and downs of our teenage years and twenties. Olivia is not only an amazing friend and silly soul, but she is also a yoga instructor and recently launched her a new business called Butter. In this episode, we talk about the importance of female friendship, yoga and mindful movement, her entrepreneur journey thus far, creating balance in a busy life, and so much more.

Olivia's instagrams: @olivia.bretz @livitheyogi @movewithbutter

Butter's website: https://www.movewithbutter.com/

https://linktr.ee/wayfindingwellness

This is an episode I recorded last August when I was on prep for my first bodybuilding season. I go into an update on how I was feeling being 4 weeks out from the first show I competed in as well as what I’d learned so far from prep. If you're a fellow competitor or if you’ve ever wondered what being on prep is like or what it entails, this is the episode for you.

In this powerful and heartfelt episode, we sit down with Caroline Biddle — registered dietitian, online fitness coach, and future IFBB pro— to talk about her health and fitness journey. From navigating an eating disorder to discovering the gym as a sanctuary for healing, Caroline shares how fitness became the catalyst for not only physical change but emotional and spiritual growth.

In this episode we explore:

• The transition from disordered eating to nourishment and balance

• Falling in love with movement and seeing food as fuel

• Building self-worth through discipline, not restriction

• Embracing softness and self-care after prep life

• Finding purpose in helping others through fitness coaching

• Managing stress and honoring health while working toward physique goals

This is more than a story about lifting weights or hitting macros — it’s about becoming the woman you were always meant to be. Whether you're working towards building a competitive bodybuilding physique or simply trying to heal your relationship with your body, Caroline’s journey will leave you inspired, empowered, and ready to move with intention.

Caroline's Instagram: @carolinebiddle_rd

Hadlea Shaw is a dynamic podcast host, online fitness coach, bikini competitor, and former D1 cheerleader. With a passion for health and wellness, she inspires and guides others on their fitness journeys, blending her expertise and personal experience to help clients achieve their goals. Whether through her engaging podcast or personalized coaching programs, Hadlea is dedicated to empowering others to live their healthiest, happiest lives.

In our conversation we talk about her journey from competitive cheer to bodybuilding and coaching, how diet, environment, and chronic stress feed into health and fitness, bodybuilding prep experiences, coping with challenging periods of transition, and self development tools.

Hadlea’s Instagrams: @health.with.hads @heart.2.heart.pod

Hadlea’s Podcast: Heart to Heart with Hads https://open.spotify.com/show/2oHkeyTvWbuPPISKmiQHK0?si=0549ebf1035d4d31 

Hadlea’s Facebook: @HadleaShaw

This week's is a high-level, approachable, guide to getting into the gym. These are things I wish I would've known at the beginning of my lifting journey that would have helped me in my beginner’s phase.  In this episode we talk about mindset, what you need, what to do, nutrition, and recovery.

dumbbell

Exercise (sets x reps)*

⁠https://linktr.ee/wayfindingwellness

On this episode I am joined by my good friend, Chrissy Lampert. Chrissy recently left the corporate world to start her own business in the trauma healing space and is now helping others heal and find alignment in their life. She holds a Certificate in Somatic Psychedelic Facilitation (50 hours) from The Embody Lab and a Certificate in Energy Medicine (10 hrs) from Hudson Valley Community College. In our conversation we talk about what happens when our inner truth changes, the path to finding alignment in our lives, overcoming fear of the unknown, finding meaning and purpose throughout our lives, and so much more. 

Crissy’s Instagrams: @radicaltruth_healing and @chrissy_lampert_

Radical Truth Healing Website: https://radicaltruthhealing.com/

⁠https://linktr.ee/wayfindingwellness

This week's episode is a special birthday episode where I list 25 things I've learned in 25 years. I turned 25 years old this week and reflected on some of the lessons I've learned and the things that have proved important to remember as I go through my journey.

In this episode, I'm joined by my friend Savanna Flynn. Our paths crossed last fall competing in the same bodybuilding competitions, and it was clear that we shared a passion for the sport and for building strength inside and out. In our conversation, we talk about the process of bodybuilding and being on prep, our post-show experiences, body image, embracing nutrition for building muscle, how personal development ties into fitness, reframing challenges as opportunities for growth, and so much more.

Savanna's Instagram: @savvflynn

https://linktr.ee/wayfindingwellness