The holiday season can bring up a lot of emotions around family, self image and food. If food is a hurdle for you during the holidays, this episode is for you!

In this episode Tara, Maria, and Elizabeth discuss the emotional rollercoaster of the holiday season, addressing challenges around family dynamics, self-image, and the pervasive influence of diet culture. 

This episode includes advice for confidently navigating the holiday season. From managing the pressures of diet culture at festive gatherings to handling the expectations tied to gifts, family photos, and social appearances, the hosts provide practical tips to help you approach the holidays with confidence.

Topics discussed in this episode:

• How to change your mindset about food around the holidays. 

Let’s connect and keep the conversation going!

Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!

What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!

Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

In this episode, Tara De Leon walks us through a progressive muscle relaxation drill. Progressive muscle relaxation [PMR] is a relaxation technique of stress management. If you have never tried this technique before, it is great to have this in your stress relief toolbox. 

You can do this anytime you are feeling tense, such as at the end of the day, or even when you are stuck in traffic.  This technique is all about visualizing Chi, or energy. 

Save this episode for whenever you are feeling stressed and be sure to share it with your family and friends this holiday season! 

Let’s connect and keep the conversation going!

Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!

What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!

Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

There is an intersection between cultural foods, racism, oppression, and diet culture. In this episode, Maria, Elizabeth and Tara speak with Dr. Hortencia Jiménez, a sociologist who has a mission to heal food and body image through UNdieting. She is leading the way with an indigenous, intersectional, social & racial justice lens.

 Topic discussed in this episode:

• The connection between systemic racism and diet culture.

Dr. Jiménez was born in Nayarit, México and raised in Watsonville, California. She spent her childhood summers and teenage years working in the fields, picking raspberries alongside her grandmother. Dr. Jiménez is the first in her family to earn a doctorate degree from both her maternal and paternal side of the family. She received her B.A and M.A in Sociology from San Jose State University and Ph.D in Sociology from the University of Texas at Austin. Dr. Hortencia Jiménez is a Sociology professor at Hartnell College and founder of the Sociology Club and co-founder of the Student Parent Club.

“Diet culture has gaslighted us to think our uniqueness is the problem.”

Connect with Dr. Hortencia Jiménez:

Website: http://hortenciajimenez.com

TikTok: https://www.tiktok.com/@drhortenciajimenez

Instagram: https://www.instagram.com/drhortenciajimenez/

Let’s connect and keep the conversation going!

Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!

What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!

Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

Have you heard about Pelvic Floor Therapy? This episode with Dr. Gina Hahn will get you up to date on everything you need to know about this important topic. 

Gina Hahn is a Licensed Doctor of Physical Therapy and Kettlebell Coach. She is an expert in the treatment of orthopedic and pelvic floor symptoms, both acute and chronic. She has a special interest in working with women throughout the lifespan because of her own life experiences. 

Gina approaches physical therapy with a coaching mindset. She provides a game plan for you — from where you are now to where you want to be, and then holds you accountable throughout your journey. 

Her philosophy on physical rehabilitation is that it takes time and effort. She will design with you a treatment plan based on your symptoms and your story. She will encourage that your plan includes a routine of self-care, for example physical activity, strength training, meditation, and good sleep habits. The routine should evolve as you progress.

Through her professional experience, as well as her personal experience with sports injuries, Achilles surgery, and childbirth, she has learned that health and fitness can help us recover faster and with fewer complications. She wants that to be your experience too.

Topics discussed in this episode:

• Getting the word out about Pelvic Health Physical Therapy and its importance.

Connect with Gina:

Instagram: https://www.instagram.com/performxtherapy/

Facebook: https://www.facebook.com/performxtherapy

If you are local to Annapolis, MD, you can message Gina for an in-person consultation.

Let’s connect and keep the conversation going!

Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!

What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!

Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

Welcome to the special 1-year episode of the Wellness Rebranded Podcast! In this episode the hosts Tara, Elizabeth and Maria reflect back on their favorite memories from the past 365 days, and share lessons they have learned along the way. 

They also dive into an interesting conversation about how podcasting can mirror diet culture in many ways, as well as discussions on emotional wellness and mental health.

Topics discussed in this episode:

• Reflection of the past year of the podcast. 

If you want to share your thoughts on the podcast, please reach out to Tara, Maria and Elizabeth or leave a review on Apple Podcasts! Cheers to year 1 and looking forward to year 2🥂

Let’s connect and keep the conversation going!

Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!

What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!

Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

TW: Talk of Fat Shaming & Weight Stigma

As we are moving towards a body positive society, there are always setbacks. 

This episode was inspired by a situation that the host, Tara, experienced recently. Tara was asked to speak at an event and recorded a promo video for the organization to promote it. Once the video was posted, Tara was met with hateful comments shaming her about her body weight and qualifications about being a personal trainer due to her appearance.

Despite her journey of self-acceptance, the backlash from her colleagues affected her mental well-being.

Throughout this episode, the hosts, including a personal trainer, therapist, and dietitian, provide valuable insights into handling and navigating body shaming, even in an era that promotes body positivity.

If you've experienced body shaming or any form of bullying, this episode offers practical tools and advice to help you overcome negativity and emerge stronger.

Topics discussed in this episode:

• Tara's recent experience with body shaming.

Remember: All bodies deserve unconditional respect and care.

Let’s connect and keep the conversation going!

Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!

What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!

Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

Today, the wellness trio, Maria, Tara and Elizabeth, are talking about a crucial topic - recognizing when it's time to reach out for help with your mental health. Calling in help during a mental health crisis can be scary, but it does not need to be. 

Maria, a licensed mental health therapist, offers her expert insights on recognizing the right time to seek help for your mental health. Discover the 4 essential questions to ask yourself in this episode.

Topics discussed in this episode: 

• 4 questions to ask yourself to know when it is time to reach out for help

Remember: it is okay to get help with your mental health! Empower yourself and others by recognizing the signs and understanding when it's time to call in the experts.

Join us for the Wellness Rebranded - One Year Anniversary and Networking Party! If you are near Annapolis, MD come join us on November 1st for an evening of connection, stories, belly laughs, mingling, music, and appetizers. Get your free ticket here: https://www.eventbrite.com/e/wellness-rebranded-one-year-anniversary-and-networking-party-tickets-734828510857?aff=oddtdtcreator&fbclid=IwAR0dD4zuu7EmE6V0-_DsgwKJ_12xSFqP5svuS17YIwl8dyELcqVOGT2wvd4

Let’s connect and keep the conversation going!

Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community: https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

All the way from scenic New Zealand, fitness and mobility coach Jana Barrett shares some wonderful insights and important information, especially for women over 50. This is a time when peri-menopause and menopause can cause our hormones to go a little crazy. But that doesn’t mean we have to go crazy with diet culture or extreme fitness!

Listen as these ladies talk about some important concepts from a healthy wellness perspective…

Among other topics, some of the things they discuss are:

• The difference between a “normal” workout and a mobility-focused workout

“I really would like women to stop focusing on what they look like and instead focus on what their bodies can do.” - Jana Barrett

Reach out to Jana::

• On her website - JanaBarrett.com

What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!

What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!

Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

Let’s connect and keep the conversation going!

• Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: @tara_de_leon_fitness

• Maria Winters, LCPC, NCC

Instagram: @coaching_therapist

FB: MWcoachingtherapy

Website: www.thecoachingtherapist.com

• Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth

Instagram: @elizabeth_harris_rd

In this engaging conversation, the healing trio talk to Natasha (Tash) Ngindi, aka “The Thick Nutritionist” about her story and her journey with body positivity and diet culture. She also shares how she has come through it determined to rebrand body-acceptance and the joy of movement in her own way.

Some of the topics they discussed are:

• Who made these standards, anyway?

“There’s truly nothing that makes you a better person…by losing weight.” - Tash Ngindi

About Tash:

…Dedicated to spreading the good news about intuitive eating, body-acceptance, and the joy of engaging in enjoyable movement, Tash’s desire is to show you that you can be healthy at every size… We all deserve to live a fulfilling life, free of the pressures of diet culture.

What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!

Reach out and connect with Tash:

• On Instagram @thethicknutritionist

Resources mentioned:

• Grab a copy of her free Nourish Your Mindset workbook

What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!

Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

Let’s connect and keep the conversation going!

• Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: @tara_de_leon_fitness

• Maria Winters, LCPC, NCC

Instagram: @coaching_therapist

FB: MWcoachingtherapy

Website: www.thecoachingtherapist.com

• Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth

Instagram: @elizabeth_harris_rd

For some of us, this may be a trip down memory lane! Listen closely as Tara shares facts and once-famous names in the health field from years gone by, and reminds us of some of the exercise fads (some of them, pretty funny!) that have come and gone. 

How many people and routines did you know or remember? And the real question: how many Jane Fonda videos do you still have in the closet?

Join the healing trio in this informative and fun conversation!

Some takeaways:

• It’s really interesting to note how our society’s views of and approaches to exercise, movement, and body image have changed over the years…

What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!

Resources mentioned:

• Book: Lessons in Chemistry on Amazon

What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!

Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

Let’s connect and keep the conversation going!

• Tara De Leon, Master Personal Trainer

Email: [email protected]

Instagram: @tara_de_leon_fitness

• Maria Winters, LCPC, NCC

Instagram: @coaching_therapist

FB: MWcoachingtherapy

Website: www.thecoachingtherapist.com

• Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth

Instagram: @elizabeth_harris_rd