But First, Stretch

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The "But First, Stretch" Podcast taps into the extraordinary endeavors that ordinary humans are doing daily to better their lives and their community. The goal of these conversations is to lengthen and extend our perspective on fitness, nutrition, holistic health, the mind-body connections, and what…

But First, Stretch


    • Sep 29, 2022 LATEST EPISODE
    • infrequent NEW EPISODES
    • 41m AVG DURATION
    • 59 EPISODES


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    Latest episodes from But First, Stretch

    But First Stretch, Episode 59 Sitting in Discomfort/Finding Growth

    Play Episode Listen Later Sep 29, 2022 21:13


    Where do we go when we let our thoughts, our made up stories, negativity take us away from being in the moment? Can we sit in discomfort? (Note- PAIN is not discomfort. This episode is focused on the everyday distractions and pull, not real life pain. Please seek a professional). 

    But First Stretch, Episode 58 Andrea Gaudini of Grace + Valor Wellness chats about empowering births, balancing parenting and work, and more!

    Play Episode Listen Later Apr 28, 2022 34:47


    https://www.graceandvalorwellness.com/ Andrea is a Philly based full spectrum doula, meal prep chef and founder of Grace and Valor wellness. She completed her doula training with Birthing Advocacy Doula Trainings and values a person-centered approach to reproductive care.She lives in East Falls with her partner, Jordan and their daughter, Grace. When she isn't fangirling over her clients or chasing after Grace, she can be found hiking the Wissahickon trail then enjoying a meal from a local food truck.

    But First Stretch, Episode 57- Danyelle DeStolfo discusses work, motherhood, and martial arts

    Play Episode Listen Later Mar 15, 2022 23:55


    DeStolfo's Website Email Address Facebook Page Instagram: @destolfospma My inspiration for perseverance in the meditation!  

    But First Stretch, Episode 56- Mindfulness and Self Care: The Conundrum

    Play Episode Listen Later Mar 8, 2022 13:06


    Join me in conversation to discuss how mindfulness and self care can be more than "another thing on your plate." 

    But First Stretch, Episode 55- True Whole Human and Finding Your Potential

    Play Episode Listen Later Mar 1, 2022 43:23


    Join me and health coach Christian Elliot discuss how he loves when he can help clients find their sense of purpose. He sees so much potential in everyone and it's the biggest reward to have people see it themselves!  True Whole Human Webpage

    But First Stretch, Episode 54- Mary Ciammetti and Don't Stall, Just Call

    Play Episode Listen Later Feb 22, 2022 44:45


    Join me and Mary Ciammetti of Don't Stall, Just Call discuss the importance of being mindful- for yourself and others! Don't Stall, Just Call Website

    But First Stretch, Episode 53- New Years 2021 Reboot

    Play Episode Listen Later Dec 31, 2021 16:40


    Updating my first episode ever (in 2019) on New Years Resolutions/Goals! What are you looking forward to receiving in the New Year? Stay for the meditation :-) SMART goals

    But First Stretch, Episode 52- Gratitude Meditation

    Play Episode Listen Later Nov 24, 2021 9:21


    Join me in a meditation designed to cultivate gratitude. 

    But First Stretch, Episode 51- Journaling and Meditating when pressed for time!

    Play Episode Listen Later Nov 11, 2021 16:29


    Join me as I hop on solo to discuss a quick way to journal and a short meditation that you can do, anytime! How do you like to journal?  Follow me @jennifermc3 or @fitfamconshy

    But First Stretch, Episode 50- Christina Brewster on CLC, Food4ThoughtConshy, and Loving Food!

    Play Episode Listen Later Nov 4, 2021 33:54


    Join me and Christina Brewster, CLC and owner of Food4ThoughtConshy. She is a nutritionist* who believes that proper nutrition is about finding balance, not perfection. *Please note- Christina is a nutritionist, not a dietician.  Dietitians are officially credentialed by the Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association). Dietitians have specific training, supervised work hours in the field, and continued education to maintain their license and credentials.

    But First Stretch, Episode 49- Courtney Peters, Swaddlou, and Using Your Experience to Help Others!

    Play Episode Listen Later Oct 29, 2021 32:58


    Join me and Courtney Peters, creator of Swaddlou, discuss starting a business, the importance of meditation, kids, and using your experience to help others! Ps- Swaddlou is a GREAT gift for moms and dads.  Check out: Swaddlou Peak Mind by Amishi P. Jha  Breathe Kids App

    But First Stretch, Episode 48- Teaching from Center with Carissa Eberle

    Play Episode Listen Later Aug 19, 2021 44:27


    Join me and Carissa Eberle, creator of Teach from Center, as we dive into the importance of a humanistic and restorative education practice that truly allows for the development of critical thinking. We are all learning- and in order to learn best, we need to handle our own emotional wellness. You can check out her resources at: https://teachingfromcenter.com/ Be sure to follow Carissa on Instagram @teachingfromcenter 

    But First Stretch, Episode 47- Multiple Intelligences and Understanding "Failure"

    Play Episode Listen Later Apr 22, 2021 29:49


    Join me as we dive into our intelligences (using Howard Gardner's 9 Intelligences)- I believe each of us is truly unique and we have our own intelligence and something to offer.  Take one (or both!) of these quizzes to help you with which intelligences you align with.  Quiz 1 Quiz 2 Also, join me by participating with or donating (maybe $5?!) at the Philly Spin-In at CHOP on June 5th. Link here.

    But First Stretch, Episode 46- Stephanie Pereira on Motherhood, Affirmations, and Being You!

    Play Episode Listen Later Apr 9, 2021 58:36


    Join me and best-selling author on Amazon, Stephanie Pereira discuss motherhood, extending grace to yourself, and more! Find her on Instagram, Facebook, and her website! Stephanie guides us in a beautiful waterfall meditation. Check out her book (Embrace the Beautiful Chaos of Motherhood: The Secret of Staying True to Yourself) trailer:  https://youtu.be/JhTv0R7jU7A

    But First Stretch, Episode 45- Exercise and Eating Healthy Made Easy

    Play Episode Listen Later Mar 4, 2021 25:53


    Join me as we simplify exercise and eating well!  Yoga for Athletes Link

    But First Stretch, Episode 44- Carlee Ciaffone from The Change Concept on prioritizing mental health

    Play Episode Listen Later Feb 23, 2021 38:08


    Join me and Carlee from The Change Concept as we discuss ways to improve mental health- in a supporting community. Be part of her March Challenge, sign up on her website, here. 

    But First Stretch, Episode 43- Kelee Bovelle on Conscious Living

    Play Episode Listen Later Feb 16, 2021 38:11


    Join me and Kelee Bovelle discuss life and conscious living! Check out how we me- through a Facebook group called Sustain + Inspire. It’s a community to share tips on sustainability and motivational content to inspire and uplift. Kelee's WebpageKelee's YouTube Channel

    But First Stretch, Episode 42- Allison Gold Russell on Community, Yoga, and Motherhood

    Play Episode Listen Later Jan 22, 2021 38:23


    Join me and Allison Gold Russell discuss community, yoga, and motherhood! Allison leads a High-Five Breath at the end- something you can use, or even teach your kids to use, to help calm, center, and focus. Check out her public classes at ouryogahome.com- including a post-natal class coming soon.Register here for Little Yogis through Conshy Library (Wednesdays in January at 10am)

    But First Stretch, Episode 41- Meredith Minnick on Running and Life!

    Play Episode Listen Later Jan 15, 2021 31:34


    Join me and Meredith Minnick, RRCA certified coach and Run Lead at Life Time Athletic in Fort Washington, discuss running, getting faster, and putting into life what you what to get out of it!Click here for Yoga for Peace. Follow Meredith at Mererunsamarthon on Instagram for some greta inspiration!

    But First Stretch, Episode 40- Monica Quinn on Fitness and Setting Attainable Goals

    Play Episode Listen Later Jan 8, 2021 29:07


    Join me and Fit4Mom Instructor, Monica Quinn discuss community, fitness, and attainable goals. Instagram: f4mom_coach_quinnFit4Mom Conshohocken and Blue Bell

    But First Stretch, Episode 39- Goals and Grounding

    Play Episode Listen Later Jan 5, 2021 11:22


    Join me for a quick chat- we will be catching up with some podcast changes, discussing goals, and participating in a brief grounding meditation for the new year/new month. 

    But First Stretch, Episode 38- The Wellness Kitchenista on health and challenge

    Play Episode Listen Later Sep 17, 2020 42:52


    Join me and Jessica DeLuise, also known as The Wellness Kitchenista, discuss health, challenge, and more! Jessica has over 10 years of clinical experience as a Physician Assistant with a Master’s degree in health science and a certification in Culinary Medicine and is a TV host of eat Your Way to Wellness Featured on Amazon Prime.  The Wellness Kitchenista empowers others to make practical easy changes to make food as medicine. Website

    But First Stretch, Episode 37- ForwaRD Thinking Foodies and a Healthy Body Meditation

    Play Episode Listen Later Sep 10, 2020 43:35


    Join me, Abby Gilman, and Stacey Weatherbee discuss the benefits of working with a RD and still find enjoyment in the foods you love. Click here for their webpage!

    But First Stretch, Episode 36- Danielle O'Brien and Home Organizing

    Play Episode Listen Later Sep 2, 2020 43:17


    Join me and Danielle from danielleorganizes.com discuss home organizing- this episode will leave you feeling inspired! Her slogan is “Peaceful Living Inside and Out. She is a member of National Association of Professional Organizers (NAPO).Jake's Dragon Foundation. 

    But First Stretch, Episode 35- Carlee Ciaffone and The Change Concept

    Play Episode Listen Later Aug 27, 2020 33:26


    Join my conversation with the amazing Carlee Ciaffone, a Mental Health Coach who helps girls and women recognize their worth, build confidence around their goals and work through anxiety, depression or any mental blocks that are holding them back. The Change ConceptFacebook

    But First Stretch, Episode 34- Stacey Hollenberg Smith of Better Life Better You Fitness Discusses Fitness Finding Your Best Through Movement

    Play Episode Listen Later Aug 20, 2020 52:48


    Join me and Stacey Hollenberg Smith of Better Life, Better You Fitness discuss how you're already the exact person you need to be- nobody else- on this week's episode!Click here for website and Facebook page of Better Life, Better You Fitness

    But First Stretch, Episode 33- One Step at A Time

    Play Episode Listen Later Aug 12, 2020 18:40


    Join me for a brief conversation and meditation on taking life one step at a time when the future is so uncertain. Free 14-Day Meditation ExperienceMoshi Sleep App and DiscountGeneration Mindful

    But First Stretch, Episode 32- David Missimer on Group Fitness, Community, and Overall Health!

    Play Episode Listen Later Aug 6, 2020 49:11


    Join me and the most positive person in the area, David Missimer, discuss group fitness and motivation. Don't forget to follow on social media!ARC Fitness Lab Website and Email Address

    But First Stretch, Episode 31- Amanda Collett on Running, Life, and Getting Involved in a Meaningful Way

    Play Episode Listen Later Jul 30, 2020 49:42


    Join me and Amanda Collett talk about running, life, and everything "But First, Stretch!"Dirty German 50k Students Run Philly StyleChasing TrailNovember ProjectCoach Jay Johnson SAM MethodOiselle Pocket Jogger ShortsSport Legs

    But First Stretch, Episode 30- Jessica Purcell of @Thoughtfully Sustainable and a Mantra Meditation

    Play Episode Listen Later Jul 23, 2020 56:43


    Join me and Jessica Purcell, former Chemistry Teacher and founder of @thoughtfullysustainable. She is a freelance science education consultant and has some great curriculum available for elementary and middle schoolers, as well as a page on food justice. She has also created a YouTube Channel, which I highly suggest checking out!Facebook PageMore Than a Plastic Bag by Polly Barks The Story of Plastic Mossville: When Great Trees Fall  

    But First Stretch, Episode 29- Chef Share with Joe and Samantha Ferrigno, Eating Healthy Easier and For Less

    Play Episode Listen Later Jul 16, 2020 53:13


    Join me and Joe and Samantha Ferrigno of Chef Share! Joe and Sam are valued community members- they support local, have two adorable boys, care about their community and the people in it, and are just outstanding people. Chef Share is a brand new local business that prepares ready to eat meals weekly and hand delivered to your door- in the greater Conshohocken area! Chef Share WebsiteChef Share Facebook

    But First Stretch, Episode 28- Running (and LIFE) motivation with Vanessa Peralta-Mitchell

    Play Episode Listen Later Jul 9, 2020 64:13


    Join me and Vanessa Peralta-Mitchell (RRCA certified run coach) discuss the mental aspect behind running and how it ties into life! Check out her Sweat Diaries article from Philly Magazine's Be Well Philly, here. Follow Vanessa @vcpmitchell on Instagram. Queen of Prussia 10kMUTU- for diastasis recti and strengthening your core safely after baby. Girls on the Run

    But First Stretch, Episode 27- Running in the Heat with Choose Your Finish Line and a Meditation Awareness Activity

    Play Episode Listen Later Jul 3, 2020 34:56


    Join me and hubby Sean McCracken of Choose Your Finish Line (click here for website) discuss running and training during the summer. 

    But First Stretch, Episode 26- What you value in life, minimalism, and meditation

    Play Episode Listen Later Jun 24, 2020 21:25


    Join me on a brief discussion on intentionally living and minimalism. Enjoy the meditation that centers us to tap into our values. The MinimalistsMinimal-ishThe PilgrimageSkill in Action

    But First Stretch, Episode 25- Intersection of Exercise, Compassion, and Community with Aimee Sala and a Square Breath Meditation

    Play Episode Listen Later Jun 9, 2020 57:03


    Join me and Aimee Sala, owner of Aim High Studio, as we discuss the role fitness plays in community and in service. "Find that purpose greater than yourself to get involved in something."Here are some of the Non-Profits Aimee mentions: Jake's Dragon Foundation- Push Up Challenge!Win the Day Warriors- Train for a Marathon to support people going through cancer (and their families).Variety ClubCHOP DROP- Toys for kids with cancer at CHOP. Ainsley's Angels

    But First, Stretch Episode 24- Nation on Fire and Not Feeling Good Enough

    Play Episode Listen Later Jun 3, 2020 22:14


    Join me as I discuss coping with the feelings of inadequacy and fear of not being good enough. Don't forget to enjoy the live music, art classes, car show, and more by checking out the Virtual Art and Car Show on June 6th (Conshohocken).  

    But First Stretch, Episode 23- Stuck in March, Journaling, and a Counting Meditation

    Play Episode Listen Later May 29, 2020 17:18


    Hear me out- I gave journaling a try for two weeks and want to share with you what stuck! I started with Melissa Sciotto's technique (Episode 22). Here are some great resources to help you!Conshy CoachingJournal Prompts 

    But First Stretch, Episode 22- Melissa Sciotto of MiXX Fitness on motivation, Miles for Montco, and more!

    Play Episode Listen Later May 19, 2020 62:39


    Join my conversation with Melissa Sciotto of MIXX Fitness as we dive into her personal training method, staying motivated, and more! Follow MIXX fitness on Instagram and Facebook for some inspiration, and check out the classes here. We all can support each other during this time, but find a way that is meaningful for you! If you're a walker or runner, consider Miles for Montco.

    But First Stretch, Episode 21- Navigating Transitions

    Play Episode Listen Later May 12, 2020 22:54


    Join me as I discuss transitions and ideas on how to navigate them! Grab a journal for this week's meditation.  

    But First, Stretch Episode 20- Danny and Kim from the Balanced Dish discuss food and its healing elements

    Play Episode Listen Later May 5, 2020 66:00


    Join me, Kim, and Danny as we discuss their business, The Balanced Dish! Kim is a nutritionist and Danny is a chef- their business combines their talents by providing personalized meals for you and your family's needs. Learn how they make food delicious and nutritious for their clients. Definitely give them a like on Facebook and Instagram- their meals will inspire you! Click here for their website! The conversation is followed by a 5-minute meditation. 

    But First Stretch, Episode 19- Jenn Masse from Conshy Coaching discusses resilience during Covid-19

    Play Episode Listen Later Apr 28, 2020 54:59


    Join me and Jenn Masses from Conshy Coaching discuss resilience during this time of Covid-19.  Jenn is a certified Mindset and Energy Leadership Coach who is passionate about helping women become leaders in her own life. She works with her clients to rediscover and reprioritize their core values, tap into their own authentic voice, and create a life and career that they love. Specifically during the pandemic, she’s been focused on spreading light and positivity, while helping others use this shut-down as an opportunity to cultivate resilience so they can come out of quarantine stronger than ever before.  While all of her live events have been postponed. Click here for her website- we discuss some great resources here. Also- Whipped Coffee!

    But First Stretch, Episode 18- Adrienne Fornwald on your mindful wardrobe, how to find time to workout, and a meditation to make you feel beautiful (inside and out!)

    Play Episode Listen Later Apr 21, 2020 39:28


    Join my conversation with Adrienne Fornwald, a fashion designer who works for Free People. Adrienne has also launched her own personal stylist and personal shopper business. We discuss the importance of having a wardrobe (and home!) that makes you feel amazing. We also dive into the importance of finding time to exercise and what Adrienne does to make it work. Click here to find more about her business-Adrienne's Website

    But First Stretch, Episode 17- Brynne Travis on "soulful" coaching, Sanity Sessions, and more!

    Play Episode Listen Later Apr 14, 2020 56:17


    Join me and Brynne Travis, a “soulful” coach and owner of Luxe Salon dive into an important topic- your life! Brynne has led several workshops, including a Vision Board Workshop. Currently, she is co-leading a series called “Sanity Sessions.” She is also leading a retreat in Costa Rica this fall with a friend who teaches yoga. You can follow her at Brynne.Travis on Instagram to follow her journey and sign up for Sanity Sessions. The Change ConceptWhy Some of Us Don’t Have One True Calling by Emilie Wapnick

    But First Stretch, Episode 16- Karalyn Schmidt on fitness, eating disorders, and recovery

    Play Episode Listen Later Apr 7, 2020 61:06


    Join me and Karalyn Schmidt, a Health and Fitness Professional through Johnson and Johnson and creator of Made2Move_Fitness. Karalyn is an avid runner- she is chasing down a Boston Qualifying Time (coming only a few seconds short of it during her second marathon!) and loves giving back- she’s coaching Field Hockey, her own sport from high school and college. Our discourse covers eating disorders and the recovery- and what we need to do to support those in our lives. Made2Move_Fitness

    But First Stretch, Episode 15- Erin Borkowski on Beats for Bella and manifestation meditation

    Play Episode Listen Later Mar 31, 2020 46:20


    Join me and Erin Borkowski, President of Beats for Bella engage in an important conversation on community spirit. Beats for Bella is a nonprofit to create awareness for Congenital Heart Defects (CHDs). Erin’s daughter Bella, was born in 2013 with  a severe Congenital Heart Defect called Hypoplastic Left Heart Syndrome. Take a peak at what they do here: Beats for Bella.

    But First Stretch, Episode 14- Sarah Aronson on civic engagement and ways to tap into your passion to make a difference in the community!

    Play Episode Listen Later Mar 24, 2020 60:27


    Join me and the First Lady of Conshohocken discuss civic engagement! Here are some links we discuss in the episode:Conshohocken Plymouth Whitemarsh RotaryPaul Sees the WorldMontgomery County Suicide Prevention TaskforceArts Festival Link

    But First Stretch, Episode 13- Remaining calm and staying sane during social distancing and a Loving Kindness Meditation

    Play Episode Listen Later Mar 17, 2020 25:29


    Today I am embarking on another solo podcast- join me as I discuss ways to ease the uncertainty and unknown in this time of Covid-19 and Social Distancing. Let's come together in community. To dive even deeper- check out Gabby Bernstein's blog post (thought control and the gamut point).  

    But First Stretch, Episode 12- Kristie McCourt on Mindfulness, Raising Conscious Kids, and Service

    Play Episode Listen Later Mar 10, 2020 63:48


    Join me and Kristie McCourt as we discuss raising conscious children (note- this is a great episode for ANYONE who has kids, works with kids, family members, or is connected to children in some way!) Kristie is a certified Yoga Teacher (with a background in trauma), mindfulness educator and holistic health counselor who is passionate about the intersection of social justice and yoga, gentle parenting and raising conscious kids.If you’re not following Kristie on instagram you should! She is showing the world really great tips and tricks on how to raise mindful kids and ways to be civically active. Kristie has been to Haiti, Malawi, Nepal and Nicaragua through Build On and Hope for Haiti. Service and Yoga Camp through Whitemarsh Parks and RecreationMindfulness for Parents and CaregiversSkill in Action by Michelle Cassandra Johnson

    But First Stretch, Episode 11- Free Giveaways, Goals Revisited, A Meditation for Achieving Goals

    Play Episode Listen Later Mar 3, 2020 27:42


    Join me in a rare solo episode as we revisit our goals and resolutions for the year- let's break it down and re-evaluate where we are and what we want for the day, week, month ahead! I am so grateful for everyone who is listening and sending me encouraging messages. If you are interested in one (or both!) of the free giveaways, please email me at fitfamconshy@gmail.comEnjoy the mediation deigned to help you accomplish/believe in your resolution/intention/goal. 

    But First Stretch, Episode 10- Mindset and Energy Coaching with Jenn Masse and a Releasing of Limiting Beliefs Meditation

    Play Episode Listen Later Feb 25, 2020 56:41


    Join my discussion with Jenn Masse of Conshy Coaching. We chat about burn out and how to re-prioritize your life! She is a certified Mindset and Energy Leadership Coach who is passionate about helping women become leaders in her own life. She works with others to rediscover and reprioritize their core values, tap into their own authentic voice, and create a life and career that they love. She is currently leading several workshops including “Change Your Mindset, Change Your World,” “The Mindset of a Leader,” and including “Mindset,” and “What is Your Success Formula!” Check out her her blog and her podcast at Conshy Coaching. 

    But First Stretch, Episode 9- Elise LaChapelle on Owning a Business, Community, Fit4Mom, and a Connection Meditation

    Play Episode Listen Later Feb 18, 2020 49:32


    Joining me today is Elise LaChappelle, owner of the Fit4Mom Conshohocken/Chestnut Hill/King of Prussia Franchise. Elise is a former marketing professional who decided to turn her passion for fitness into my job when she had kids. She is also a certified spin instructor. Elise is not only my friend, but also my boss! Elise and her older daughter came to my Baby and Me Yoga class, and she is one of the reasons this area is so great for families with young kids!We chat community, owning a business, and everything in between! Check out her freelance writing for POPSUGAR (my favorite is on Morning Workouts!).  

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