Healthy By Association Podcast

Find things that inspire you to keep your mindset healthy! Free online concerts, free workout content, free meditations! Let's keep each other calm and safe and inspired in this time.

Sending lots of sanity your way.

Value and protect your sleep!  Listen for a few ways to get better sleep, more sleep and a short discussion on the dangerous mindset of scarcity regarding sleep.  Totally inspired by Daylight Savings Time, hope you enjoy this one!

Self care isn't selfish!  It's essential to your health and wellness!  And it's definitely more than taking time out for a massage!  Listen for some self care tips and please share your favorites with the HBA community on Facebook.   Resource:  https://www.success.com/20-simple-and-real-ideas-to-add-to-your-self-care-routine/

Angela Hits the nutrition reset button once again and shares some of her favorite meal prep tips and tricks. Planning and meal prepping are key to having the right nutrition at hand to fuel our busy lives! Listen for a few tips and please share in the FB group what works for you in the kitchen!

February means Valentine's Day and Galentine's Day and that's love all around. But what about loving ourselves? We talk about self care vs self love and have a little challenge for you that goes deep fast, are you in?

Habit is what keeps you going after motivation gets you started. But what happens when you have negative habits and want to change them to improve your health and wellness? Breaking down some habit loops today on the podcast! Resource: https://www.cnbc.com/video/2020/01/30/the-power-of-habit-author-says-this-can-fix-how-you-eat-and-exercise.html Charles Duhigg "The Power of Habit"

In an effort to help you stay on track with what may have been a New Year's resolution, Angela offers some tips and tricks around whole food nutrition and a wellness continuum that can help you form some goals. Resource: https://www.webmd.com/food-recipes/features/the-whole-foods-diet

Angela attended #RISExFtMyers with Rachel Hollis (and 4,000 others) and has a few things to say. Special guest and fellow #goalgetter Michelle Glowacki joined in the fun and offers her perspective. Buckle up HBA!

Welcome to 2020, Angela Pelc gives a quick recap of the group activity so far and gives a little motivational thought courtesy of Vanessa Block at Windshield Wellness.

We did it

Tis the season for R&R, but why is it that when we have time to sleep in, we don't feel *actually* rested? We explored a great article that gave us pause on seven different types of rest we may actually need to feel refreshed. Resource: https://advice.shinetext.com/articles/the-7-types-of-rest-you-need-to-actually-feel-recharged/

Heading into the last couple of weeks of 2019, are you still working toward your goals of have you decided to wait until January? This powerful practice is meant to get you moving with momentum to start the year strong.

Reaching back to a November 2018 HBA Live recording (remember those?) for a discussion with Aaron and Angela on how to survive the holidays and still keep your goals in mind. Enjoy a bit a blast from the past, with very current and applicable tips and tricks! Resource: https://www.health.com/health/gallery/0,,20967668,00.html

Can you believe that there are now 30 days left in 2019? Or rather, we are just 30 days from 2020! How are you going to finish up this year and what momentum can you create now to lead into 2020?

Wrapping up National Family Caregivers Month with fellow Mod Elsbeth Russell.  Sharing our experience in how we give care to our kids and family members and how to gracefully accept help if and or when you need it.

Now we are just past the halfway point of the #last90days challenge. Today we're summing up week six through eight on the topics of how there's not enough hours in the day (spoiler alert: not true), how we put a lot of stock in what other people think of us and why comparing ourselves to other people can be dangerous. Give it a listen #goalgetters

November is National Family Caregivers month at Healthy by Association. Whether you currently care for a loved one or could potentially become a caregiver in the future, today I share five tips for new family caregivers. Resource: https://efamilycare.com/articles/new-family-caregivers/5-tips-for-new-family-caregivers/

We've nearly completed the first third of the #last90days challenge and we are focusing on some big topics! Health is a feeling and if you are not feeling as well as you think you can I have suggested a few areas to look at and see about making some adjustments. Fear is another big topic and if there is something that's standing between you and your goals and dreams, we have to take a look at how to overcome that fear.

If you had been following the #last90days challenge through HBA or through its creator Rachel and Dave Hollis, how's it been going? This is a check-in and focus on the weekly topics for the first two weeks and a peek into the focus for week three. Are you keeping current with the #5tothrive? Finish the year strong with us!

October is Women's Health Month and certainly "diet" is a major topic when it comes to women's health both physically and mentally.  Angela brings back one of her favorite guests Lindsay Gross for a conversation about eating disorders and diet culture.  Tune in to this discussion today. Resource: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

If you are looking for a challenge to keep you focused through the final quarter of 2019 look no further! #last90days is an excellent way to keep striving toward your goals, especially if you have lost sight of anything in the busy-ness of the first nine months of this year. This challenge was dreamed up by Rachel Hollis and is followed by thousands and thousands of #goalgetters just like you. Join in the challenge by learning about the 5 to Thrive and begin crushing your #last90days!

Angela and HBA Mod Sara Krueger tackle another aspect of healthy aging by discussing certain challenges and how to bounce back from them.  Resource: bit.ly/2mA8suX

Explore this Steve Jobs quote in today's episode: "Your time is limited, so don't waste it living someone else's life." Be sure to join in the discussion in the Healthy By Association Facebook community today.   https://www.facebook.com/groups/HealthyByAssociation

September is Healthy Aging Month in our Healthy By Association community.  Angela and Sara bring to light a few activities to begin incorporating so that you can live your healthiest live as you age.  Listen to the tips that resonate with them and refer to the article linked below to read a few more. Resource: https://www.dartmouth-hitchcock.org/aging_resource_center/ten_tips_healthy_aging.html

Today's #motivationmonday post gives you 20 ways to move that needle toward happiness. Check it out in the Healthy By Association Facebook group, and let us know where you might begin!

A brief departure from our usual format for this mini episode! Angela talks through her weekly #motivationmonday quote and why it struck her to share to the #goalgetters in the Healthy By Association Community.  Also, she gives a preview of the content coming to HBA for the balance of this year. She's seeking guests for upcoming podcasts, so don't be shy!

August is Chronic Illness month at HBA.  Angela and Sara speak to Moderator Elsbeth Russell about her experience with a chronic illness and how it has affected her in the workplace. Did you know that 6 in 10 adults in the U.S. have a chronic disease? These chronic diseases are often incurable and ongoing. While it’s important to try to prevent these illnesses, it’s also important to provide support to employees dealing with them. Has chronic illness affected you in the workplace? www.audibletrial.com/hbapodcast

HBA Nutrition Moderator Katie Gadulka joins Angela on the podcast today to wrap up Mental Health month and discuss some nutrients that can help move you toward better health.  Learn about these 7 nutrients and where you can find them in everyday foods.  Hear what we love (and what we don't) and maybe set an intention to include a few new things in your nutrition for your mental health. Resource:  https://www.inverse.com/article/57175-eat-these-nutrient-rich-foods-for-better-mental-health  www.audibletrial.com/hbapodcast for your 30 day Audible Trial

Be a leader where you work and take just one of these suggestions to create a more supportive work place regarding mental health.  Sara and Angela offer 8 ideas from a BOSS perspective that anyone can introduce to move your work environment forward. Resource:  https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201812/the-boss-guide-creating-mentally-healthy-workplace  www.audibletrial.com/hbapodcast

Resource:  https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201709/3-times-mental-health-day-could-do-more-harm-good  www.audibletrial.com/hbapodcast

July is Mental Health month and Angela begins with an exploration of how we might curb certain anxieties by working through expectations. Moderator Kristina Kauffman joins the podcast again and they discuss this through the lens of the Healthy By Association Accountability program. Any #goalgetter with a health or fitness goal in the HBA Facebook community can join this program and get cheered on and checked in by KK, and of course, tell us all about it in the HBA group! Resource: https://www.psychologytoday.com/us/blog/your-neurochemical-self/201608/stop-anxiety-adjusting-expectations www. audibletrial.com/hbapodcast

Aaron is back and he and Angela explore the yin of self care to the yang of several archetypical exercisers.  Good stuff to keep in mind to avoid injury and burnout! Resource: https://www.menshealth.com/health/a20649572/best-self-care-routines-for-men/ www.audibletrial.com/hbapodcast

Longtime HBA #goalgetter Scott Oser joins the podcast today as Angela's special guest.  He shares his journey and expertise as a busy association pro and commits to his own physical (and mental wellness) with exercise.   We're talking about how establishing this type of dedication in your life NOW can hold off certain chronic diseases and promote longevity.   Listen for the sounds of spring halfway through....

It's time to take control of your health and wellness! We have a few areas that might give you a place to start if you want to make a move toward the healthier life! Angela and Sara Krueger break it down here. https://www.menshealth.com/uk/health/a25670240/mens-wellness-start-taking-control/?fbclid=IwAR2Tz0GWYVmBOkuqetJ7LzKreQ0UIgRezXNMnPltJlnb1MiPEwR_tc-vUAw  https://www.chessconnect.org.au/promoting-understanding-self-care-men/?fbclid=IwAR3GnfpjIN1cN2sbtIZI0mgMTZYGYDP7RmSOGNzom8d-bwvVsFGluGHhwng  www.audibletrial.com/hbapodcast  

HBA Podcast kicks off June as Men's Health Month with our very own moderator Jim Thompson's personal goal getter story! Listen to Jim's journey over the past 4 years; he has completely transformed his body and mind for better health, while working full time in the association industry. If you're looking for inspiration to start, tune in

20 Episodes so far have covered: Tech stuff Goal Getters and Moderator Team Expert content If you want to start somewhere TODAY, start here with a little guidance from Angela.  It's like a quick beach read, so listen in so you can pick a place to start and kick off SUMMER on this Memorial Day.   https://www.facebook.com/groups/HealthyByAssociation/  https://podcasts.apple.com/us/podcast/everyday-mindfulness-show/id1209227878  www.audibletrial.com/hbapodcast

Trendsetter Alert! We explore some trends in employee wellness programs and some of the things to consider if and when and employer might be setting up a wellness program. Give this one a listen for the wellness of your staff! Resource: https://www.forbes.com/sites/alankohll/2018/12/12/7-employee-wellness-trends-and-opportunities-for-2019/#23fe191734d5 www.audibletrial.com/hbapodcast

Imagine a workplace that supports your health and wellness goals! Today we invited Diane Hart, President and Executive Director National Association for Health and Fitness (www.physicalfitness.org) on the podcast to speak about this global health in the workplace initiative and to offer some suggestions on how to get set up at your workplace. Health is truly wealth! www.healthandfitnessmonth.org www.audibletrial.com/hbapodcast

Listen to Tiffany Merced's inspiring story about how she changed her family's future by taking control of her own health and lifestyle...and maintains a full-time job as a supplier to the association industry. Today's episode includes some tricks and tips and ways to incorporate some small changes for big results. www.audibletrial.com/hbapodcast Podcast available on PODCOIN

Event planning ends up on the top ten stressful job list *yet again*, largely due to the perennial Planner vs. Supplier relationship struggle and sometime source of stress! Stress Awareness month wraps up with a chat about our very industry and how to improve how we handle the related job challenges. Aaron and Angela invite industry veteran Debbie Denyer to the podcast to discuss the stressors and ways to get ahead of them. https://www.missionpoint.com Resource: https://convene.com/catalyst/event-planning-most-stressful-jobs/ www.audibletrial.com/hbapodcast Now on Podcoin!

There's an app for that! Get the scoop on some free apps for meditation, organization and journaling, which if used, can relieve a bit of your stress! Aaron and Angela also share feedback from our #goalgetters and how they have found these apps useful! Resource: https://www.fastcompany.com/40561636/six-apps-to-help-you-de-stress Audible link: www.audibletrial.com/hbapodcast

Sharing some Wild Wisdom about stress on the podcast today! We've sourced Alyssa Pfennig, an expert who has come from the Association world who has found ways to use yoga and nature to balance out stress. Learn the difference between rest and sleep and why boundary setting is important to keeping stress at bay. Featuring guest co-host and yoga enthusiast Sara Krueger, one of our HBA Moderators, for a great chat today. Follow Alyssa on Instagram @alyssapfennig or check out here websites www.alyssapfennig.com and www.embarqueyoga.com Sponsored by Audible www.audibletrial.com/hbapodcast

Physical effects of stress often show up in the body as illness or pain. We've called in Sara Korzeniewski, RD The Organic Dietitian to break it down and tell us how we can build up our body's response to stress. Find Sara at http://www.theorganicdietitian.com/ IG: @organicdietitian Sponsored by Audible www.audibletrial.com/hbapodcast

Wait, WHAT??!! This is no April Fool's joke! While "Stress Sweet Spot" may seem like a bit of an oxymoron, we learn that there is a spot where stress in your life can have you thriving. Today we take a look at stress and whether or not we can control our response to it. We also find some tips and tricks to bring us down from that high stress place and conversely energize us when we lack the stressors. Aaron and Angela tackle the good and bad kicking off Stress Awareness month this April. Resource: https://www.precisionnutrition.com/good-stress-bad-stress-infographic Sponsored by Audible www.audibletrial.com/hbapodcast

A big part of health and wellness is nutrition, so we went to our HBA Nutrition Moderator Katie Gadulka and her husband Chef Chris for some kitchen shortcuts to serve our busy #goalgetters. Find out about their favorite gadget which saves them time and money and some warehouse shopping tips. Resource: http://www.eatingwell.com/article/290822/the-best-healthy-shortcuts-for-quicker-easier-dinners/ Sponsored by Audible www.audibletrial.com/hbapodcast

HBA Podcast continues exploring nutrition this month. Dieting doesn't work. In fact, the impact of restricting foods may move us *further away* from our goals! Listen to Lindsay Gross share her experience and expertise around the concept of intuitive eating and how awareness can help our #goalgetters improve their relationship to food. Resource: bit.ly/2HEjQyb Link here for Audible Trial: www.audibletrial.com/hbapodcast

Wondering if you should eat before your cardio or maybe chug some protein drinks after lifting? Aaron and Angela bust some common exercise nutrition myths on this episode. Resource: https://www.eatright.org/fitness/exercise/exercise-nutrition/how-to-fuel-your-workout Sponsored by Audible: Click www.audibletrial.com/hbapodcast for your free trial!

Don't miss Denise McGinn's incredible story about how she changed what she was eating and remarkably healed her body from some serious medical conditions. Aaron and Angela get into the step by step process that Denise followed which ultimately reversed her physical limitations and saved her business. Denise owns Association Guidance, an Event Management company in East Lansing, Michigan. Resource: www.ontargetliving.com

Aaron and Angela serve up 15 heart-healthy foods on the HBA Podcast. Do we serve them at our conferences and meetings or do they make an appearance in our kitchens? Find out by listening to this delicious episode. Resource: https://www.healthline.com/nutrition/heart-healthy-foods Sponsored by Audible www.audibletrial.com/hbapodcast

When your HBA self-care moderator is also a certified yoga instructor, you have her on the podcast to talk about heart openers. Sarah Krueger joins Aaron and Angela and discusses meditation the heart and gives us some moves we can do at our desk (with or without the "Care Bear" Stare)! Resource: https://www.verywellfit.com/heart-opening-yoga-poses-4023748