Wellness Unfiltered-Postpartum Edition

Nicole, Schuette, Columbia Fit Body Bootcamp owner, is a mother of 3, a business owner, licensed physical therapist, and a NASM Certified personal trainer. She is a fitness lover with a passion for inspiring others to transform their lives through better health, fitness, & mindset.

In this episode, we talk about running a business, morning routines, kids, mindset, time management, and leadership growth. This is one you don’t want to miss. Nicole is such a genuine human and is doing amazing things in our community.

How Emily and Nicole met [1:30]

How Kelley and Nicole met [1:53]

Jessica Cameron [2:06]

Fit Body Bootcamp [2:30]

Ed Mylett and Andy Frisella [4:30]

Opening Fit Body Body [4:50]

Working and mindset shifts [13:12]

Inbody Machine [14:31]

Time management and parenting [16:53]

Nicole’s morning routine [19:04]

Advice for mom [24:00]

Postpartum [25:00]

Kelley’s experience being a mom [29:18]

Life coach [31:17]

Disk profile [31:54]

Twisted Tree [34:37]

House rules [37:02]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Muscle mass, strength, and metabolic function are not only necessary for exercise, but also for the activities of everyday life. Evidence proves that having strong, healthy muscles plays an important role in the prevention of chronic diseases. Unfortunately, the phrase “use them or lose them” applies to all of your muscles. A sedentary lifestyle and poor diet significantly increases the rate of muscle mass loss. No matter what age you are, your muscle tissue can be strengthened and even regenerated with the right lifestyle changes.

Other Roles Muscle Plays:

-Muscles help to burn energy and fat. As muscle mass increases, the faster the body is able to burn calories/energy. This leads to an increase of your basal metabolic rate (BMR), which helps in losing weight 

-Muscle correlates with strength, which is a predictor of longevity, especially in older men and women

-Muscle improves survival with lung and bone diseases, improving long-term outcome and quality of life in people with COPD and osteopenia 

-Patients with more muscle mass have shorter hospital stays and fewer surgical complications

Muscles improve quality of life by helping you move better 

How to Maintain Healthy Muscle Mass: 

Building and maintaining muscle mass is nearly impossible without exercise. Adults should strength train AT LEAST two days a week along with aerobic exercise for maximum health benefits and to maintain muscle mass.

Reviews from Lauren, Shannon, Jessica, Lexi [1:21]

Why build muscle [4:33]

BMR [4:58]

Essential vs Non-essential Amino Acids [8:43]

Recommended protein intake [8:55]

Meat sweats [9:57]

Hypertrophy Phase [19:38]

Tony Soaib [21:22]

Healthy Body Fat Range [26:38]

We’re talking shit today. But seriously, we’re talking about the importance of gut health and the role it plays in our immune system. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer. We urge you to pay attention tp your bowel movements; it is a good way to analyze your health.

What is the gut microbiome [1:10]

What is the function of the GI [1:50]

70 percent of our immune system is in the gut [2:30]

Good and bad bacteria [3:00]

Symptoms of gut dysbiosis [4:40]

Kelley and Emily talks about our experience with SIBO [5:20]

Parasites [7:30]

Route cause of issues [8:00]

Chris Kresser- Study on Gut Health [9:00]

Things to consider when analyzing your gut health [11:40]

Jim’s (Emily’s husband) eliminates dairy [12:20]

Reintroduction of food after Elimination Diet [14:00]

Dairy [4:45]

Prebiotics & probiotics [16:15]

Body Awareness [18:00]

Leaky gut [18:50]

Feeding gut bugs [21:10]

Steps to improve gut health [22:20]

Elimination diet [22:40] 

l- glutamine benefits [24:15]

7 foods to avoid with gut issues [26:00]

Ways to improve gut health [27:10]

I’m sure most of you have been on an airplane, and you’ve heard the attendant say “Put your mask on first.” Well this can be applied in your daily life as well. Self care isn’t selfish. In this episode, we discuss strategies to stay well organized in your life, and how to de-stress during busy times. After listening to this you will be able to apply these tips right away to your daIly life, and we are confident that they work.

Emily’s Tips [2:28]

Eisenhower Box [3:35]

Calendly [3:35]

Kelley’s Tips [4:30]

REM Sleep [7:28]

Creating a Bedtime Routine [8:00]

Fit-Flavors [9:10]

Pure Plates [9:11]

Metabolic Meals [9:23]

Food is Medicine [10:00]

Supplementation [10:50]

Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to [email protected] and you can visit www.ez-wellness.com and click on “Wellness Unfiltered” for our bio’s and more

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

We are continuing to talk sobriety and mental health with writer, mental health advocate and Podcast Host of “So Much”. If you missed Part 1 of Mac’s interview, you won’t want to miss it (Episode 37). 

“You can be a constant for yourself.” - Mac Curran 

People’s response to Mac’s writing [1:08]

Mac’s passion for helping people [4:00]

Mac’s story of sobriety [5:50]

Ego & lessons in humility  [6:35]

How medications play a role [8:13]

Importance of self care [9:15]

Searching for happiness from outside sources [10:25]

Doing the work and trusting in yourself [12:50]

Integrity and honesty [14:30]

Fake happy [16:00]

Mac’s vision for the future [18:15]

Brene Brown [20:00]

Mental health [23:00]

Fear [24:30]

Follow Mac on IG: @ dna_mac300

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

“When you want recovery to work, and you work it, it won’t fail you.” - Mac Curran

Mac is the host of @somuch_podcast, a Mental Health & Recovery Advocate, a self proclaimed SneakerHead. He’s connected with local streetwear boutique DNA on Washington Avenue in downtown Saint Louis to engage his audience with comfort to open up candid and informal conversations about sobriety, suicide, addiction & mental  and emotional wellness.

About Mac:

Mac Curran is a 34 year old Saint Louisan from UCity who has gained some national & a lot of local traction & visibility with his writing, sharing & public advocation for sobriety, mental health & emotional wellness on social media, via speaking engagements, and through his podcast “So Much” produced by Danny Zofness & Brandon Riegerix.

Mac was an active opiate & benzo addict and alcoholic through his late teens & most of his twenties, finding sobriety in 2013 at age 27. Barring one short relapse in 2016 he has been very public about his recovery journey & his experiences living with numerous mental health conditions & chemical imbalances ranging from ADHD, Anxiety & depression to type 2 bipolar & borderline personality disorder. Mac uses fashion, streetwear & sneaker culture via his social platforms & connection with local streetwear boutique DNA on Washington Avenue in downtown Saint Louis to engage his audience with comfort to open up candid and informal conversations about sobriety, suicide, addiction & mental  and emotional wellness. Mac is currently working on his Masters in Social Work at SLU, owns his own creative consultancy firm called Last Day Creative, and just recently accepted a position as Marketing & Creative Director for LSL Cannabis, one of Missouri’s newest up & coming locally owned & operated Cannabis companies.

Kelley and Mac reminisce about old times - Blink 182 concert [1:45]

Growing up in Kirkwood [4:10]

DNA StreetWear Boutique [5:50]

Mac’s background story [8:35]

Mac talks about his experience speaking at highschools about sobriety [10:50]

AA [11:35]

Mac’s experience to and in rehab [15:55]

Mac speaks about having ADHD & being Bipolar [17:50]

Mac talks openingly about his attempt to commit suside [19:16]

Coming to terms with being an addict [21:40]

“When you want recovery to work, and you work it, it won’t fail you” [23:10]

What would have happened if he didn’t change [24:40]

Emily talks about her highschool experience - Central Visual and Performing Art [26:15]

Kelley talks about her experience with drugs & friends she's lost from substance abuse [27:25]

Follow Mac on IG: @dna_mac300

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

In this episode, we both share our personal experience with body image issues, overexercising, food deprivation, and mindset. We dive deep into the pressure we feel society and social media can put on us. We want you to thrive to be healthy, thrive to function well, and to be happy. If you're coming from a place of punishment and shame, you most likely will end up unhappy and not see sustainable results. We want to ask you, are you doing the right things to actually be healthy? We urge you to dig deep and ask yourself these questions?

-Do I digest my food well?

-Do I have a healthy relationship with food?

-Am I over exercising?

-Am I sleeping well?

-Do I have healthy relationships? 

-For the ladies: Do I have a regular cycle?

Combined, Kelley and I have over 30+ years of experience in this industry. In our clinical practice and from our own experiences, if you don't start working on your behavioral habits, if you have poor emotional health, and if you don't work on the things that are going on internally, you aren't healthy.

We always suggest working with a professional such as a Therapist, a Certified Health Coach, or a Registered Dietician.

Health and bio-individuality [3:20]

Kelley and Emily have over 30+ years of experience [4:22]

Elimination Diet & Fodmap Diet [6:50]

Kelley’s personal experience with body image issues [7:45]

Emily’s personal experience with body image issues [9:05]

Feelings of guilt and shame [14:32]

Social media detox [20:00]

Behavioral habits [28:40]

Working with a professional [29:00]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

We had to break Lexi's interview into a two-parter? Who else thinks she should be a reoccurring guest?! She could truly be our head chef and dietician. In this episode, we dive into Lexi's favorite kitchen gadgets, spices, and food philosophy. She believes in balance and that no foods are off-limits.

She also shared with us her current goals and dreams for the future. Plus, what it's like working with Jillian Tedesco, Owner of Fit-Flavors.

Be sure to DM us for one of her favorite recipes: Recipe: spicy peanut pad Thai.

Lexi’s favorite kitchen gadgets [1:00]

Lexi’s favorite spices [3:30]

Pesto ingredients [4:00]

Truffle Salt [4:28]

How Lexi’s boyfriend Tanner lost 200 pounds [5:16]

Fit-Flavors [6:00]

Experience working with Jillian [6:18]

Volunteering at Operation Food Bank [7:03]

Lex’s future plans [9:59]

The book called “Cook” by Michael Pollan

“Third Plate” by Dan Barber [13:15]

Finding balance [25:32]

Lexi’s approach to health and her philosophy with food [26:30]

Fit-Flavors locations [29:10]

Follow Chef Lex on IG: @Chef_lex

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

In this two-part episode, we talk with local self-made chef Lexi Linsenman. Lexi is a dietician in training, recipe developer, content creator, and Community Coordinator for Fit-Flavors. She has also been featured on the local news station KSDK.

Some of the things you will learn about Lexi's approach to health and wellness:

-She doesn't have a dogmatic approach; she believes in bio-individuality.

-No food groups are off-limits!

-She cooks with all different colorful vegetables, spices, and healthy fats.

-Her positive energy is contagious.

-She supports the community by shopping with local farmers. The top two she mentioned were Tony's Family Farms and Marshall Family Farms.

After listening to both episodes, we know that Lexi will inspire you to get creative in the kitchen and try different things. 

Kelley talks about her final weeks being pregnant [1:10]

Introduction to Lexi Linsenman [1:30]

Emily and Kelley’s connection to Lexi and Fit-Flavors [2:40]

Redhead Athletic Wear [4:00]

Lexi’s first time cooking [4:46]

The Food Network [9:20]

A healthy version of chicken and waffles [10:30]

The color wheel [11:30]

Tips on learning how to cook [13:45]

Creating a connection with food [17:50]

Tony Tomatoes [18:40]

Local Sources [23:00]

Marshall Family Farms [23:10]

Cooking for the family [24:40]

Follow Chef Lex on IG: @chef_lex

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

We believe that to be truly happy in marriage, couples must be willing to grow and adapt. In this episode we talk about helpful tips on how to create a healthy relationship. As we all know, no marriage or relationship is happy all the time. It’s how we decide to handle and respond to conflict that can save or break a relationship. 

Redhead Athletic Wear popup shop [1:00]

Southside Alchemy 

Kelley moves into Kirkwood [4:01]

Communication with spouse [7:00]

Role in the relationship [8:20]

Knowing what makes your significant other happy [12:00]

Loving yourself so you can love others [13:01]

5 Love Language Quiz [13:30]

Showing support [15:00]

Take a step back [18:32]

Taking care of your health for yourself and for your significant other [19:45]

Grow together or apart [22:05]

Don’t point out your own flaws [22:55]

Keeping score [25:05]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling