Habitual Health

As the 1 year anniversary of Habitual Health arrives, Jessie and Rachel reflect upon the past year, and predict what their futures may hold.

Jessie and Rachel discuss why having an all or nothing mentality could potentially hurt your goals down the road. Focus on making consistent efforts, no matter how small. That's when you'll create a long term habit.

Whether it's your workouts, nutrition, or a new habit focusing on quality vs quantity can help you create consistency and sustainability. Jessie and Rachel talk about how focusing on the quality of your actions can yield better results.

Trouble being consistent at home? Always feeling distracted while working out? You're not alone. Jessie and Rachel discuss 2 things you can do to make your at home workouts a success.

It's possible to work on your health without jumping into a diet or exercise. You'd be surprised what adequate sleep, drinking more water, moving daily, reducing stress, and getting outside can do for your health. Join Jessie and Rachel as they discuss in more detail how these 5 daily habits can help you better your health.

There are many things in life you cannot control, but it's important to focus on the things that you CAN. What aspects of living in a pandemic can you control? What steps can you take to start taking control of them? Jessie and Rachel dive deeper in this episodes...

Good health isn't all about exercise and diet. There are multiple components to wellness that should be addressed when taking a whole body approach. Jessie and Rachel dive into what their acts of self care are during stressful and unpredictable times.

Whether your gym is closed or you want to avoid crowds, working out from home has become a new norm over the past few months. If you want to be fit and get in shape, it's a reality that must be acknowledged. On this episode Jessie and Rachel talk about the best household items to use for your workout, as well as minimal equipment you can get at a low cost to start working out from home.

In each loss there is a gain, as in every gain there is a loss. and with each new ending comes a new beginning. Jessie and Rachel talk about welcoming new decades, and what occurs while experiencing different phases of life.

Jessie and Rachel discuss the impact of COVID-19 on all aspects health. With times being uncertain, and no true end or outcome predicted, how can you keep yourself moving forward?

With COVID-19 still around for 2020, Jessie and Rachel discuss the impact of this pandemic on the gym industry. What is changing for fitness professionals? How will you as a consumer be impacted? One alternative to the gym is home workouts. Rachel and Jessie dive into how to make the most out of your home workouts, the pros and cons, and how to set yourself up for success.

Danielle Colangelo & Tony Williams II are cohosts of Point Your ToesThey are dance teachers and choreographers who want to promote and teach healthy dancersDifferent aspects of dance for those who may not be in the industryThe behind the scenes of a dancer teacherArt/dance being a platform for communicating news and politicsHow slowing down has allowed us to rest and reflectThe impact of social media during the time of a pandemicImpact of the current BLM movement in dance/artArt being a form of communication and healing Why the stages of behavior change important to knowThe lessons learned from teaching and coaching childrenThe importance of growing pains and allowing yourself to be uncomfortable

Tasha Edwards is a plant-based, dancer, yogi, fitness and health professionalHow Tasha transitioned to a plant-based lifestyleThe drive for wanting to help and healThe importance of NOT pushing health and fitness ideals on family and friendsHealth as a luxuryPlant-based VS vegan, unprocessed VS processed foodsKeeping health and fitness basicThe money mind shiftThe racial divides and cliques within health and fitness spaceBalancing between giving back and making a livingGiving everyone the opportunity to be healthyHow to take care of yourself, when you’re always busy caring for everyone elseThe pros and cons of the increase of popularity Tasha has experiencedAdding genuine diverse connections to your lifeThe downside of reacting quickly Creating genuine/organic connections and community in a technological worldHow and Why Tasha shows up for her communityFostering a safe environment for clients, members, and communityWhy showing up encourages others to do the sameBuilding trust as a health and fitness professional Defining yourself so you’re not crushed by others expectationsConnect with Tasha Edwards:Instagram: www.instagram.com/hiphealthychickWebsite: https://www.hiphealthychick.com

Identify your prime stressorBuilding self awarenessUnderstanding what you can and cannot controlWhy we distract ourselves during stressful timesTypes of stressesMake your plan for stress realisticLikely won’t be a quick fix, but a long term solutionEat and drink rightMove and exerciseAdopt a healthy mindset for your idea of health

Join Jessie and Rachel as they talk with Allison Spadaro. Allison is a dancer, educator, and founder of Dancer's Feed. Her mission is to go beyond the teachings of dance and educate the WHOLE dancer.Allison's education, experience, and WHYHow is Allison combating the health challenges dancers faceBody imageDifferent styles of danceHow EVERYBODY can benefit from different dance variationsOveruse injuries in dancersFind Allison Spadaro at:Instagram: www.instagram.com/dancers_feedWebsite: www.dancersfeed.com

What is maintenance?How do you achieve it?The exercise differences when losing weight vs trying to maintain.The nutritional differences when losing weight vs trying to maintain.Why when you're maintaining you have more freedom.What goal setting looks like while maintaining.

Jessie and Rachel have their first interview! They sit down (virtually) with Alexa Fan to discuss everything wellness.Alexa Fan introductionDimensions of healthWhy the small things make a big differenceThe ups & downs of building a wellness businessChronic quitter syndromeSwitching to a new normal during COVID-19Being present to build habitsEnjoying the processKnowing your values to keep you groundedFuture of Alexa Fan WellnessFind Alexa Fan on Instagram https://www.instagram.com/alexafanwellness/ or visit her website https://alexafanwellness.com.

In this episode Jessie and Rachel update you on what they've been up to during quarantine. They talk about everything from workout clothes to reality TV.

Jessie and Rachel talk about the differences between physical activity, exercise and training. Although their benefits may be similar, they're not synonymous. Understanding how to utilize each method could be the key to beginning your fitness journey or breaking through plateaus.

Rachel and Jessie talk about the benefits of simply moving our bodies more in these weird and difficult times we're in as we work to come out healthy on the other side of the COVID-19 Pandemic.

Jessie & Rachel discuss values and how they may be coming to light or changing while we spend more quality time with ourselves and family during the COVID-19 Epidemic Social Distancing practice.

Jessie and Rachel talk about navigating at home workouts as gyms remain closed during Corona Virus. They address aspects to keep in mind when assessing your at-home situation, timing recommendations, and how to physically structure your exercise routines.

On this episode of Habitual Health Podcast Rachel and Jessie discuss the idea of taking the qualities of athletes regarding their mindset and practice, and how we can benefit from them in our own exercises and nutrition regimens.

In this episode of Habitual Health Podcast, Jessie and Rachel catch up on how life in quarantine has been going. Week 4 ... right? Jessie and Rachel additionally re-address Mindset, Exercise, and Nutrition in our currently ever changing day-to-day as we work to adapt to our new norm. Jessie and Rachel have some fun at the end of the episode asking each other non health and fitness related questions.

In this episode Jessie and Rachel talk about 3 different mindset shifts you can make in order to have a more positive relationship with food and be successful in your health journey.

Jessie and Rachel dive into COVID-19, how it's effecting their personal lives, and how you can adapt your nutrition and exercise routine to stay on track with your fitness goals.

Jessie and Rachel discuss 3 common misconceptions regarding exercise and personal training.

Are you training for a specific event? Or maybe just training for life! Jessie and Rachel talk all about preparing for marathons, bodybuilding competitions, and other life events.

Jessie and Rachel discuss 5 of the most common excuses for not exercising and how you can overcome them.

Walking Meetings/CallsPark far away, use the stairs, etc.Something is better than nothingSchedule planned activity (or exercise)Habit stack

5 Tips to Start Eating HealthierStart your day with drinking a class of waterEat less processed foods, none if possibleMake foods easily accessible, have frozen availableAdd Quality VS Subtracting CaloriesBe mindful while eating, be less distracted

1. Lack of consistencyAll it takes is getting 1% better everydayHabits and consistency go hand in hand2. Starting off too big with goalsGoals to big end up not being sustainableDon’t spread yourself too thin setting too many goals3. Lack of applicationKnowledge is only potential powerWhat is it that holds you back from applying the information you know?4. Have patienceDon’t just focus on the end result, understand and try to enjoy the processHow patience effects Jessie and Rachel in their own lives5. You’re mindset isn’t supporting your goalsAllow for flexibility in your schedule and routineGrowth vs fixed mindset

Messy action is better than no actionSetting realistic expectationsTracking to become self awareYour perception of your food intake and physical activity can be skewed unless your truly tracking accuratelyCreate a calendar for yourselfStack your new habits on top of your old habitsStructure and routine allows for some familiarity and comfort zones when beginning new habits Be honest with yourself if you want to make sustainable change

Wonderful opportunities new media has given usChallenges we face as professionals and social media users in generalSocial media giving us unrealistic expectations for fitness and health goalsSticking to your priorities can and will be an internal battleWhy 30-Day challenges are not an effective way to get to your goalsWhy it’s important to make lifestyle changes, and not rely on motivation and challenges to sustain progressSocial media shows you the BEFORE, the AFTER, but not the AFTER AFTERQuick weight loss generally leads to rebound in weight gainSupplement promoting on social mediaTaking control of your healthLiving in a social media world you’ve created, but it’s not the real worldSocial media is a highlight reel If something seems too good to be true, it probably isHabit take time, and if you don’t put the TIME in, you’re not creating a sustainable lifestyle

It’s easy to set a goal, but in order to create change you need a planYou don’t always have to wait until the new year to make change, it can happen anytimeLacking self awareness can be an obstacle when reaching a goalOutcome VS Process goalsRachel’s personal fitness goals for 2020Setting SMART goals, what are they and how to use themActing on impulse and the consequencesInstant gratification VS delayed gratificationStart slow and steady, then adjust appropriately

Diving into the most common exercise myths#1. Lifting makes you bulky.Visual representation that we think ofNewbie gainsBody compositionNutrition playing a role in "bulkiness"#2. You need to run to lose weight.Heart rate zonesUsing strength training and cardio to lose weightMetabolism adaptations#3. HIIT is the best way to lose weight.What is true hit trainingWhen should it be usedHow it can be a tool for performance or aesthetics#4. You target where you want to lose fat.You can manipulate and shape your body through resistance trainingYou cannot choose where you want to lose fat, the body pulls from the whole bodyWaist trainers are a waste#5. Sweat and soreness is an indication of a good workout.Associating sweat or soreness with a workout does not mean you got a good workoutInstant gratification

#1 Carbs make you fatMisconceptions of macronutrient necessitiesTypes of carbsWhere carbs are foundCarbs as your main source of energyWhen carb cycling would be appropriate#2 Eating at night equals to weight gainThe behavior leads to weight gain, but calories don’t double after 7pmMindless eatingBecoming aware of your triggers & what causes you to eat late night#3 Sugar is bad for youProcessed sugar VS natural sugarSugar free & diet productsHow to know if something is processedBinge/restrict cycle#4 You need to detoxYour body has built in detox systemResults you get when detoxing (caloric deficit)Missing out on key nutrients when you detoxWhy people tend to feel good after a detoxYour bathroom habits determine the health of your detox systemDetoxing doesn’t change fundamental habitsBrief discussion of elimination diet#5 Fasting is a good way to lose weightThe benefits of fastingFasting should not be used for weight lossPersonal experiences with fastingUsing fasting to disassociate your current relationship to foodIt always comes down to an energy balance when you’re gaining or losing weight

Key Modalities of Exercise: Mobility vs. Flexibility, Resistance Training, and CardioMobility, What is it, and how is different than flexibility?Flexibility and Mobility as partnersThe long term effects small daily habits can have on our bodiesProactivity vs Reactivity regarding exerciseJessie’s journey through injury and how a focus on cross training via resistance training has helped her recover from injuryWhy being a multi-sport athlete is a good thing for your body Myth Busting: Will lifting weights make you bulky no matter what?!Times when physique and body composition matters regarding sports Foundational exercise components The benefits of not “mixing it up” and practicing the same movement patterns over and over again, with changes being in sets, weights, and repetitions Different ways to approach cardiovascular activityThe importance of not running/swimming/biking the same exact distance every single dayEffects of exercise beyond aesthetics Being ok with exercising at home if you’re not ready to enter a gym yet, or unable to get into a gym

What being in a caloric deficit entailsInput from Jessie's cat, always welcomeTrack your food to find your maintenanceBecome aware of how foods make you feel, not just their calorie valueCollecting data to better understand your current habits How to track your food accuratelyIncorporate more rainbow colors into your dietUnderstanding that it’s not about what you like, but what your body needsHow Rachel and Jessie over the years have added more nutrient dense foods to their dietsMaking it easy to add vegetables into your mealsDrink more waterWhy water is so important for us to consumeEliminating processed foodsHow do you know what food is processed foodDangers of hyper palatable foodsJust eat real food, avoid the supplementsEating ‘windows’ and late night snackingBuilding a better relationship with foodUnderstanding the other values of food besides its taste

-Holidays don’t have to be synonymous for weight gain.-Factors that contribute to unhealthy holiday habits (increase social, events, stress, work pressure/deadlines, planned pressure, environment (traditions, social, food)-Treat the holidays you would the rest of the year.-Stay consistent.-Main tips for staying on track around the holidays:-eat your nutrients first-use smaller plates -drink water -don’t compensate-feed your body/don’t overdo exercise -don't “earn” calories -calories in vs calories out-what are your priorities?-Don’t beat yourself up-Becoming aware of your own habits, patterns, and triggers.-General principles that Jessie and Rachel follow according to their health/fitness goals?-Allow for flexibility so you don't feel deprived or guilty.-Knowing what “season” your in when it comes to fitness and nutrition.

-The cycle of only relying on motivation to get to your goals-Motivation vs discipline-Find your one love-Don’t try and figure out WHAT you’re doing, but WHY you’re doing it-What makes you happy?-Questions to ask yourself—figuring out your happiness or WHY-Taking responsibility for yourself-Find out what you’re passionate about -What makes us uncomfortable, and how we’re working on it-How to use your happiness to get to your goals-Using distractions to avoid what we really need to be doing; self talk-Jessie and Rachel’s own self talk-Creating discipline so you don’t have to rely on pressure to complete tasks-Are you a procrastinating perfectionist?-Making sure your actions and words align with your values-Creating a growth mindset to help with positive self talk-You can never stop making progress-Be real with yourself-Sometimes it takes being a little selfish to help you achieve what you want

Jessie and Rachel discuss their personal experiences with the 5 aspects of health and why/how their views and practices have shifted Are personal trainers as confident as you perceive them to be?How social media affects your perception Jess talks about how growing up as a dancer affected her perception of herself Our obsession with the scaleComplimenting people on their fitness level - should we stop?Digging deep to find what is truly making us unhappy Having a sense of community and social supportRachel discusses how having a baby influenced her shift in goals Jessie discusses her journey on shifting from focusing on aesthetics to overall health A brief chat on the benefits of yogaWork / Life Balance Are you doing to much? Is what you’re looking for really a sense of control in this crazy life?Priorities, priorities, priorities Jessie discusses what has helped her read more this year despite her long days and work schedule There’s more to food than the palatability of it Is your abstinence from your favorite foods actually hurting you?Facing the fact that the results and life you desire take time, and patience. Choose sustainability.Listen to your body’s signals, the positive and the negative.Having a Growth Mindset

Physical Health-What determines good physical health?-Everyday strength--you don’t want to hurt yourself trying to live your life-Will just being in physical shape make you as happy as you expect?Mental Health-Mindset--growth or fixed-You may not be able to control all situations, but you can control your attitude-Connecting mental and physical health-Find a routine or practice that helps you clear your mind-If you don’t heal what hurt you, you’ll bleed on people who didn’t cut youEmotional Health-Different aspects of emotional intelligence-Having empathy--recognizing others emotions along with your own-Social skills playing a role in emotional healthSocial Health-Are the people around you supporting you or holding you back?-You can’t change the people around you, but you can change the people around you-Having health relationships Spiritual Health-What does spirituality mean to us?-How does it tie into all aspects of health?-Your actions and words should align what with your core values-How Rachel and Jessie have incorporated all aspects of health into their daily lives.-If you’re feeling out of balance, reflect on your core values and priorities. Does everything align?

Rachel discusses adjusting to life as a freelance personal trainer, and sending her son to school for the first time Jessie discusses her transition from freelance dancer/personal trainer/nutritionist, to full-time dance teacher in Manhattan.Are your current “priorities” truly yours? Or are you working to meet someone else’s standards and goals?Fill your cup before you fill others Jessie discusses how her routines have changed transitioning from being in a relationship, to being single and living alone Rachel discusses her life as a new mother and how it effects her exercise routine. She additionally talks about physical changes and their effects on her drive Preparing for your children! Choosing nutritious food over hyper palatable foodsHave control over what you can in your life, and be aware of what your priorities areThe importance of being flexible with your plans and allowing for changes Periodization: Priorities for the season you’re in in life.Having realistic expectations for yourself Don’t let social media fool you - check in on your friends! Especially the strong ones

-Meeting your goals and expectations-dials down to habits and routine-Fad dieting is not creating sustainable habits--doesn’t focus on long term habit change-Becoming more self aware-Instant gratification VS delayed gratification-Health should not be about depriving or isolating yourself-Different aspects of health-Setting up your environment for success-Figuring out your values in order to create realistic goals-Creating a plan, that allows you to be flexible-Uncomfortable social situations-Having specific places to do specific tasks-Journaling & logging your habits/routine-Don’t beat yourself up. Become aware, understand the process takes time

Habit Stacking - What is it, and how can it benefit us?Why should we reset our environment before we move on to the next?Jessie and Rachel discuss the benefits of everything in your environment having a home, and homebase for all of your tasks Make your desired habits easy to attain, and the things you want to stop doing, difficultCreating a habits scorecardAre your habits sustainable?Jessie & Rachel discuss awareness of good and bad habits in their own livesIs your environment and social circle controlling your decision making?The long term effects of focusing on getting 1% better everyday Self AcceptanceStart with “Why”Consistency over time > Short, random bursts of effort Individualization and its importance Why you should never completely deprive yourself of the things you enjoyWhere to start in changing your own habits for the betterSpecial Guest appearance by Jessie’s catReferences:Atomic Habits by James Clear

-Beware of the internet-How to use social media as a tool, and not let it use you-Pros/Cons of social media-Skewed perception-Are we less personal connections since social media?-Staying connected with friends and family-Does your social media hurt or help you?-Appropriate dosage-Stop comparing yourself to others-everyone's journey is unique-Always be skeptical References:-Atomic Habits By James Clear

-Trendy Fad Diets: Carnivore, Keto, Celery Juice, oh my!-Diet sustainability-No Magic Diet-What is your maintenance weight, and why is it important to know? -Why you should be tracking your food and beverage intake-Having a healthy metabolism-Workout smarter, not harder-Tracking your workouts-Food deprivation - is this really the best and/or only option to hit your goal?-The boredom factor-Triggers & Habits-Self-destructive modes-Your relationship with food and fitness-Being a health role model-Finding your why-Mindset!-Yo-yoing in your weight