Health, fitness, personal growth and development! Let’s learn to become aware, stay present, and always move forward! Push through to a greater you.
Doug shares his meditation practice and life experiences with us in this episode! From being raised in the Mormon faith to unearthing his infinite and connected self after leaving the church. Pick up his book in stores today and catch him on Instagram @doug_cartwright --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Grant Dziak joins me today to share his knowledge, experience and passion in nutrition and fitness. --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
A snippet of my journey the last 18 months through a cross-country move during the COVID pandemic and how it triggered traumas which I pacified with overeating and purging. I share about the 18lb weight gain, the pain of berating myself in the past and how I have lost half of it already and feel better than ever. Listen to the change in how I am not going “back” to my old body but to create a new one with my new mindset and smarter training and diet regimen. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Celeste aka “Kaitlyn” WWE Star joins me to share her perspective on self-abandonment and ways she has worked through traumas that created it. Celeste is a personal coach and has recently launched a new life changing program, Immersion 84. Check out projectthisisme.com and join the movement! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Robert Vasquez, my awesome guest and I talk about body image and it's effect on him throughout his life and how he works to view his body now. *there is feedback on the audio, apologizes* --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Owning the dark details of your life you try to hide can open the door to let confidence in! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
The basics on: protein powder, bcaa's, preworkout, beta alanine, creating, and nitric oxide! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
practical and relevant tips for starting back up a workout routine and walking into the gym prepared and confident. --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
1:29 second live plank as part of our 20 day plank challenge! Start today by planking as long as you can (without compromising form) and every day after add 10 seconds to your time, for a total of 20 days! We also cover fun and creative ways to rock fitness challenges solo or with friends! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
With an emphasis on military moves stretching the distance between friends, we share some helpful tips on maintaining those bonds! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
The notion that we have to “earn” our food is ridiculous. Our bodies need food to survive and tying our worth or performance to food especially high sugar foods only creates negative outcomes. --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Some common reasons for plateauing, and how to maneuver through it! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Assessments and measurements, body changes and finish acceptance! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
A quick interview from Rhonda on my NEW 90-day transformation program! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Guest Rhonda and I talk about ways to keep your head during stressful times like moving. --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Inches, pounds and body fat percentages aren’t the only way to track your progress! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Helpful ways to stay active during traveling, including easy equipment to pack and ways to utilize a hotel room! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Today my show guest Rhonda and I talk about healthy tips and hotel tricks for keeping nutrition on point during chaotic moves abs cross country travel! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Today I dive moderately deep into fitness goals and how to stay on track and stay focused! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Today my frequent guest Rhonda and I talk about injuries and tips to help cope and recover. --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Rhonda and I go head-to-head with powerful motivational quotes and phrases that keep us fired up and ready to attack whatever we face! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Depression is real right now in our world. Taking care of our mental health is imperative to not just surviving but thriving. So many resources available to us. Every person is of immeasurable value and worth fighting for. Suicide is permanent, struggle is temporary. --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Today I cover my 3 bouts of overtraining including my most recent with a touch of adrenal fatigue. I hit on breaking points, diagnoses, and findings during recovery. --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Rhonda and I talk about goals, how to stay on track and what our thoughts are on the traditional “New Years Resolution” --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Rhonda and I talk about the year, what we are proud of getting done and setting up excitement for the New Year!! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Basic overview of stress and how chronic stress in our bodies negeatovely effects us. --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Overreach, overtrain, and overtraining syndrome. What do these mean and how can we avoid them altogether? --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Rhonda and I talk about the crazy year and some things we hoped would have happened but got derailed with the pandemic. We focus our energy on ending the year with gusto and finding simple goals to tackle for a huge sense of accomplishment. It’s never too late to start working towards a goal, big or small! --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Tips for surfing through the waves of temporary duty assignments and single parent life that sometimes accompanies being a military spouse. --- Send in a voice message: https://anchor.fm/herculena/message Support this podcast: https://anchor.fm/herculena/support
Aside from constant hand washing and wearing a mask, what can we do to keep our bodies healthy and able to fight viruses? --- Send in a voice message: https://anchor.fm/herculena/message
Today Rhonda and I chat about how we handle disappointments especially in the age of Coronavirus. --- Send in a voice message: https://anchor.fm/herculena/message
Rhonda and I chat about life and how we are finding rest in our rush! --- Send in a voice message: https://anchor.fm/herculena/message
How can we honor a loved one on the anniversary of their passing? How to have grace with yourself and create space for the hard emotions. --- Send in a voice message: https://anchor.fm/herculena/message
Avoid over-indulging in sweets and candy this Halloween. Helpful tips from Elena and Rhonda include: substituting sweets, check exercise equivalents, managing hunger, don’t buy candy you like, out of sight out of mind and more! --- Send in a voice message: https://anchor.fm/herculena/message
Today Rhonda and I talk about reaching boiling points and swallowing our pride to ask for help. We talk about delegating tasks to help our families and lives run smoother. --- Send in a voice message: https://anchor.fm/herculena/message
How do we find calm during chaos? Rhonda shares her personal and pertinent issue and how she’s working towards easing anxieties. We talk about grounding and breathing techniques. --- Send in a voice message: https://anchor.fm/herculena/message
Today Rhonda and I talk about what tools we have in our “tool box” to help flip our funk, or pluck us out of a rut into a better mood! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
Rhonda and I talk about our “inner super hero” aka our best self we strive to be! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
Basic breakdown of a nutrition label. Serving size, calories, fat, carbohydrates, dietary fiber, sugar, sugar alcohols and more! Follow me on IG @herculena_30 & @herculena_fit_kitchen --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
Today I retell Ashley’s story. She was adamant about sharing the dangers of Fentanyl and spreading the movement Not One More. Phone: 805-242-6662 Check out Notonemore.net for more info! Suicide Hotline Phone: 1-800-273-8255 Suicide Hotline link: https://www.google.com/search?q=suicide+hotline&ie=UTF-8&oe=UTF-8&hl=en-us&client=safari# Original notes from lost podcast with Ash: “In Part 2 of our addiction pod, we cover the Recovery portion of Ashley's journey. We discover that recovery is not a single one-time achievement, it is a daily choice. Ashley speaks of the real danger of the drug Fentanyl and what its like to over dose during relapse. We talk about the importance of a belief of something greater than yourself and how recovery wouldn't have been possible without it. Fentanyl is a man-made opioid 50x more potent than heroin and 100x more potent than morphine. This drug can be illegaly made and added to other drugs such as cocaine or heroin. Shockingly, in a 10-state study, almost 57% of people who died from an overdose tested positive for fentanyl and fentanyl analogs also tested positive for cocaine, methamphetamine, or heroin. Narcan (naloxone) is an opioid antagonist used for the complete or partial reversal of opioid overdose, including respiratory depression. Narcan is also used for diagnosis of suspected or known acute opioid overdose and also for blood pressure support in septic shock. Narcan is available over the counter in 46 states.”. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
Today I have the pleasure of bringing on a dear friend since 2001, Ashley "Little A" Colglazier. Ashley bravely tells her story of addiction and how it consumed her life. From marijuana, to alcohol, to cocaine, to heroin and meth she has truly overcome the monster of all monsters. We hit on the importance of self-love and how a lack of it can lead us further from health and happiness. Ashley is an inspiration to all those suffering from the chains of addiction! Heroin is a semi-synthetic, highly addictive opioid that is made from morphine, a substance taken from opium poppy plants, and can produce intense feelings of euphoria. During 2017, over 15,000 people died from drug overdoses involving heroin in the United States, a rate of almost 5 deaths for every 100,000 Americans. Cocaine is a type of psychostimulant that was involved in nearly 1 in 5 overdose deaths during 2017. Almost 5 million Americans reported current cocaine use in 2016, which is almost 2 percent of the population. Statistics from www.cdc.gov If you're struggling with a drug addiction, click the link below to start the road to recovery. http://drughelpline.org/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
Today I talk about my journey from shy girl to skill girl! Self-confidence takes time to develop. Public speaking is a huge fear most people have. You can overcome by challenging your fears and gaining from past experience. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
Basic exercise guidelines for adolescents and adults. Effects of overtraining and the importance of rest and recovery. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
If your body follows your mind, shouldn't you fuel the mind with positive belief? Do your "routine maintenance" on your vessel! Neglecting our mind is like halting any forward progress in our life! "What you think, you become." -Budda "Whether you think you can or you can't, you're right." - Henry Ford "The mind and the body are like parallel universes. Anything that happens in the mental universe must leave tracks in the physical one." - Deepak Chopra --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
1. Get CLEAR on your goal! 2. Define your "why", What is your desired outcome? 3. Origin of where/when you went off course. Discover your triggers. Bring AWARENESS to them. 4. Use the lens of will this "help or hinder" me? Develop a NON-NEGOTIABLE/ANCHOR for each day. 5. SHARE. Get a buddy, spouse, family member to help hold you accountable. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
The basic story of my scary child birth at 19 and how it inspired me to get healthy, move on from broken love, follow dreams, journey weight loss, Bikini competition and overcoming disorders eating! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/herculena/message
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