Wellness Unfiltered-Postpartum Edition

Do you feel like you’re spending so much time doing cardio and still not seeing results? We understand that feeling because we have been there. We are both retired cardio bunnies and want to show you that you don’t have to spend hours inside the gym to see results. When it comes to exercise, more isn’t always better. While doing cardio is great for your heart, in excess, it can have the opposite effect.

In this episode, we discuss the benefits of resistance training followed by short bouts of high-intensity interval training. We believe there are many benefits associated with cardio. But we want you to do it intentionally and remove guilt, punishment, and shame from the process.

Emily’s experience with chronic pain [:30] 

Kelley’s shoulder injury [6:00]

Hating your body into cardio [10:30]

Intentional Cardio [11:41]

Aerobic versus anaerobic cardio [12:14]

Benefits of sprinting and HIIT [13:02]

EPOC [15:00]

Steady State Cardio [17:48]

Resistance Training [18:00]

Obesity is a growing epidemic, as more people than ever are struggling to control their weight. The good news is that it's completely preventable and with the right information we have the tools to avoid it. In this episode, we talk about the importance of goal setting, commitment overload, various avenues on how to gauge portion control and much more. These helpful tips have proven successful in reducing portions without compromising on taste or feelings of fullness and in turn helps to keep us at a healthy weight. 

What are tips on how to start a health journey [2:15]

Healthy habits and behaviors [3:12]

Keep it simple [4:00]

Portion control [6:45]

Asking yourself intuitive questions [9:15]

My Plate [12:31]

Other consideration [13:00]

Weighing food [13:30]

My Fitness Pal and food diaries [14:45]

Visualization [18:15]

Focus on what you’re doing right [19:20]

As we approach our 50th episode, we like to say THANK YOU! We appreciate each and every one of you who tunes in each week to hear what our guests and we have to say. We feel so fortunate and will be forever grateful that we have the opportunity to share what we’re passionate about with you each week. From the bottom of our hearts, thank you for listening! 

In this episode, we share our journeys of how we entered into the fitness industry, how the people we met and jobs we took influenced us into who we are today. We also chat about how we hope to see the health and fitness industry change and how we agree that everyone would benefit from strength training.

Our 50th episode [1:15]

How we got into the fitness industry [1:32]

Emily’s health journey [3:35]

How Emily’s job at New Lady Fitness altered her life [4:10]

Emily decides to become a personal trainer [6:40]

CrossFit South City [10:00]

How we hope the fitness and food industry to go [11:42]

Kelley’s journey into fitness [13:50]

Cardio junky [16:40]

Sweat Pound For Pound [17:00] 

Charles Poliquin state of mind [18:00]

Building trust and relationships with clients [19:15]

Tony Soaib [22:10] 

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Did you know that Health Coaching has grown to a $6 billion market with the potential to make a positive impact on the health care system by making a difference in the quality of peoples lives?

Often people know what they want to achieve health-wise but aren't sure how to get there. Fortunately, health coaches can help guide you to success. We believe that there is more to health than diet and exercise. That is why we feel it's vital to discuss other components that will assist in making permanent and positive changes. Tune into this episode to hear our interpretations on what health coaching is and why we believe that finding your “why” is important for change.

Emily gets back on social media [1:15]

Creating content and being creative [2:25]

Finding yourself [6:40]

Respecting people's time & setting boundaries [9:35]

Why go to a health coach [12:45]

What is a health coach [13:10]

Holistic Lifestyle coaching [17:20]

Figuring out your why [18:45]

Patterns and habits [20:40]

There's more to health than diet and exercise [21:00]

Taking open and honestly [23:45]

Trusting your coach / Finding the right coach [24:00]

Referring out [27:50]

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Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

“I’m so tired.” We are hearing this more and more. Fatigue is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors. In this episode, we discuss several things that could be contributing to inadequate energy and some ways to combat exhaustion.

Cherishing your friendships  [1:45]

Poor sleep and poor sleep habits [4:30]

Processed foods and malnutrition [4:40]

Toxic relationships [5:50]

Caffeine & energy drinks [7:00]

Under eating [8:40]

Activity level and being sedentary [10:50]

Food sensitivities [12:00]

Overextending ourselves  [15:22]

Managing schedules [16:45]

Inadequate hydration [21:00]

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Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

It's so easy to get caught up in the latest fad diets, but that's precisely what they're FADS! While we don't support chronic dieting, we always aim to give you the information so that you can make the informed decision to do what works best for you. 

Specific health issues do require a nutritional protocol, and there is a time and a place for a low carb or ketogenic diet. Let us be your trusted resource, not google. Be sure to be honest with yourself and ask "What diet can I eat forever?''

Kelley back to work [:45]

Emily’s CFSC Re-Grand Opening [1:27]

Low carb and keto diets [3:30]

Kelley’s experience with keto and low carb diets [4:00]

Emily’s experience [4:30]

What is ketosis [6:50]

Metabolic flexibility [9:14]

The 2011 study by the Journal of the American Medical Association

Pro’s and con’s of keto [12:26]

Bio-individuality [19:26]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Emily and Kelleys conversation continues from last week's episode. 

“Its okay to not be fine” - Emily

Emily speaks frankly of the adversity she’s been facing. She talks about how Covid has affected her business, Crossfit South City, how she has started asking for help for the first time in her life and the importance of taking time for ourselves. Her strength and perseverance through challenging times is something we can all learn from. 

How the pandemic has affected Crossfit South City [1:20]

Emily focuses on business [3:40]

History of CSC [5:00]

The struggle behind running a business [6:15]

Emily’s back issues and the domino effect of being in chronic pain [9:25]

How she perseveres through tough times [14:00]

Social media break - Feeling mentally & emotionally drained [17:00]

Being vulnerable and asking for help [18:35]

Being open when things aren’t going well [20:25]

Kelley talks about postpartum depression [21:30]

“Its okay to not be fine” - Emily [22:50]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

2020 and the beginning of 2021 has been a rollercoaster of a ride for us all. In this two-part episode Emily and Kelley take time to share what's going on in their lives. You will hear them speak open and honestly about the ups and downs of owning a business during a pandemic, becoming a mother, chronic pain, struggling to find motivation and learning to give grace. 

In this episode, Kelley’s shares her take on motherhood, what it’s like transitioning back to work and much more. 

Big thanks to Emily for taking over Wellness Unfiltered while Kelley was out [2:24]

Kelley talks about how being a mom has changed her life [3:25]

Learning to give yourself grace [7:30]

Self employment and going back to work [8:45]

Finding care for Nolan [10:20]

Mom guilt [11:15]

Mediation [11:30]

Support systems [12:24]

Reevaluating what's important in life [13:25]

Anxiety as a mother [14:15]

Mommy time - working out, walking and stress relief [15:10]

Schedules with a [17:03]

The book - On Becoming Babywise [17:25]

Shifting mindset and being more lenient on self [19:30]

Kelley’s tries Chick-fil-A [21:15]

- Please tune in to Part 2 to hear what’s new in Emily’s life and how she's overcoming some major struggles.

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Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Melissa Chapnick is a registered dietitian and owner of Priority Nutrition Counseling LLC, a private practice supporting clients as they prepare for pregnancy. She is passionate about helping soon-to-be parents prioritize their own health and well-being as they try to conceive, ultimately laying the foundation for a healthy pregnancy and future family. Melissa holds a Master of Public Health and Master of Science in Nutrition & Dietetics from Saint Louis University. 

Kelley talks about going back to work since having Nolan [1:30]

Melissa experience with children [2:40]

Melissa’s background and business [3:25]

Preconception clients - preparing clients for pregnancy  [4:!5]

Why nutrition is important during pregnancy [6:15]

Folic acid & prenatals [8:50]

How age affects nutritional needs during pregnancy  [10:35]

The eating whatever attitude during pregnancy [13:13]

Kelley shares her experience about nutrition & hunger during pregnancy [16:15]

Gestational diabetes [19:30]

Melissa’s getting her PhD at Emory [21:00]

The importance of iodine [22:40]

Melissa’s background [24:40]

The Placenta - the life line [31:00]

Eating a wide range of nutrient dense foods [33:00]

What it looks like to work with Melissa [35:40]

You can learn more about her services at https://www.prioritynutritioncounseling.com/ or by following her on Instagram @prioritynutritioncounseling.

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Confused about detoxes or the dizzying amount of nutrition advice you read online and over social media? 

With all the diet advice out there, it’s easy to overlook some of the most basic nutrition guidelines - even if they're the most effective. When it comes to food and nutrition principles, sometimes basic is best. Please tune in to hear what we think are the most underrated tips that can help you get healthier along with discussion about triggers, motivation and habits.

Emily purges her under and overrated health tips [1:30]

Supplements [2:00]

Kelley talks about what she thinks are under and overrated health tips [4:00-5:00]

Long bouts of cardio [5:30-7:20]

Strength training benefits [7:50]

Kelley talks about her skeletal muscle mass prior to pregnancy, during and after and how it was affected [8:05]

Juice detoxes and why they’re overrated [9:25]

Elemental diet/ gut protocol [11:25]

Phases of detox [11:50]

Why relying on motivation isn’t a good idea [12:30]

Daily habits [13:40]

Triggers [14:35]

Emily talks about what triggers her [15:40]

Kelley shares her triggers [17:15]

Be aware of your surroundings [19:00]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling