Transform Your Nutrition Podcast

In this episode, we talk about a trauma-informed approach to improving your relationship with food. We discuss how Intuitive Eating is often a great fit for those who've experienced trauma, especially when the trauma was directly or indirectly related to food and/or the body.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @intuitive.eating.men and @jeffashfitness

In this episode, we talk about self-doubt, what it is, contributing factors, and how to overcome it. This important topic applies not only to nutrition but so many areas of life. We touch on how practicing Intuitive Eating often carries over into so many other areas of life.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @intuitive.eating.men and @jeffashfitness

Satisfaction is completely different than being full after a meal or snack. We can be full without being satisfied with a meal. It's not that every meal or snack needs to be a perfect mix of flavors and textures that touches our soul and leaves us feeling completely content and satisfied. However, there is a very good reason that Intuitive Eating includes a specific principle for honoring your hunger, feeling your fullness, AND discovering the satisfaction factor.As with so many things in life, when we don't have some level of satisfaction, we are more likely to continue looking for that satisfaction, often in unhealthy or even harmful ways.In this episode, we talk about satisfaction and how important it is for all of us when it comes to eating, whether it be quantity or the specific foods we choose.===================================================Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness and @intuitive.eating.men

In this episode, we essentially invite our listeners to peek into our hearts and get a glimpse at some of the lived experiences each of us have had with abuse, eating disorders, and loss and how they have shaped our coaching, and how these common life experiences can impact our nutrition and fitness.Our purpose is to help our listeners understand that they aren't alone and that there is hope in working through various challenges, trauma, and struggles we may experience.This episode was recorded live on LinkedIn where Rebecca and Jeff record a live episode and Q&A session every Friday at 12:00 pm UK time (6:00 am US Central Time).===================================================Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we talked about food cravings ... what they are, what causes them, and how to manage them. We also discuss the idea of food "addiction" which is a hot topic these days whether it be types of foods or specific nutrients such as sugar.This episode was recorded live on LinkedIn where Rebecca and Jeff record a live episode and Q&A session every Friday at 12:00 pm UK time (6:00 am US Central Time).===================================================Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discuss an all too common problem: self-sabotage.Not only do we see this many times in our clients, but we have also experienced it numerous times in ourselves. It takes on many forms and can impact us in so many ways whether it be physically, psychologically, emotionally, socially, and even financially. Interestingly, many of the dieting and wellness "rules" that we try to force on ourselves are key contributors to this problem!===================================================Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we talk about a super-common issue ... bloating. Bloating is something all of us experience at times. However, some people experience it much more frequently and in ways that cause disruptions in day-to-day activities. While bloating can have many different causes, we share some insights about:What is bloating?Some common causes of bloating (IBS, food choices, how we eat, etc.)Lifestyle and nutrition factors that can help minimize/reduce incidences of bloating===================================================Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, Rebecca talked with David Koeneman of Here to Help Today for the second time about how to manage your mental and physical health while working from home. As someone who's worked from home for 18 years, David has some excellent insight into this particular area. We enjoyed our first conversation with David and so it seemed only fitting to have him on again to speak a bit more about other areas we didn't touch on during our first discussion.David KoenemanLinkedIn: linkedin.com/in/davidkoenemanWeb: h2h.todayRebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we talked with David Koeneman of Here to Help Today about how to manage your mental health and other aspects of your life when working from home. As someone who's worked from home for 18 years, David has some excellent insight into this particular area. We enjoyed our conversation with him so much that we will be having him on again sometime in the near future!David KoenemanLinkedIn: linkedin.com/in/davidkoenemanWeb: h2h.todayRebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this LinkedIn Live recording of the podcast, we talk about how food is much more than its impact on physiological processes in the body. It's more than just nutrition. Food plays a role in so many areas of our lives and has an impact on our emotional, psychological, and social health.If you found this discussion helpful, make sure to join us on LinkedIn where we go live every week to discuss similar topics and take your live questions! Make sure to follow Rebecca at the link below to be notified when we go live.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we were live on LinkedIn talking about navigating the summer holidays. We also took some live listeners' questions and comments and addressed those during our discussion.If you found this discussion helpful, make sure to join us on LinkedIn where we go live every week to discuss similar topics and take your live questions! Make sure to follow Rebecca at the link below to be notified when we go live.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we were joined by Sarah Bourne, a fully qualified and insured Personal Fitness Trainer, Evidence-based Nutrition & Weight Loss Consultant, Massage and Sports Massage Therapist working in and around the Dorset & Hampshire areas. She specializes in fat loss and getting her clients real, sustainable results.We talked with Sarah live on LinkedIn about a recent recommendation to weigh children before returning to school after lockdowns. We talk about the pros and cons and how focusing on weight can be a problem. We also talked with her about her experience working as a dietetic assistant in the NHS in a pilot program for children and families with the purpose of improving health and fitness.Contact Sarah ...Web: https://sarahbrookes.co.uk/Instagram: @sbnutritionandfitnessLinkedIn: Sarah Bourne - Nutritionist Weight Loss Coach===================================================Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discussed a recent report by England's National Food Strategy that recommends instituting a sugar and salt tax in an effort to address the obesity problem in the U.K. Here is a link to a BBC article providing a bit more info:https://www.bbc.com/news/uk-57838103Is this a good idea? Who would it impact the most? Will it actually work? Does it even address the root issue driving obesity?If you found this discussion helpful, make sure to join us on LinkedIn where we go live every week to discuss similar topics and take your live questions! Make sure to follow Rebecca at the link below to be notified when we go live.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

This was another episode recorded live on LinkedIn. In this episode, we discuss nutrition on the go. Some of the key points we touch on include:The value of taking the time to properly feed yourself throughout the dayEven feeding yourself something less than "healthy" is better than not feeding yourself at allSome ideas for quick meals and snacksThe importance of including each of the 3 macronutrients (protein, fat, AND carbs) at each feeding opportunityHow feeding ourselves appropriately helps us to regulate our overall food intake because of its role on our appetite and satietyIf you found this discussion helpful, make sure to join us on LinkedIn where we go live every week to discuss similar topics and take your live questions! Make sure to follow Rebecca at the link below to be notified when we go live.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

We recorded this episode live on LinkedIn and discussed the important topic of calories and energy balance. Our discussion focused on four key areas:What are calories?Energy balance ... what is it and why is it important to understand in the context of body weight and compositionDo you need to track calories? Pros and cons of counting calories (or points).The oversimplification of "calories in / calories out."If you found this discussion helpful, make sure to join us on LinkedIn where we go live every week to discuss similar topics and take your live questions! Make sure to follow Rebecca at the link below to be notified when we go live.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we had a LinkedIn Live conversation with nutritionist and coach, Jonny Landels (AKA The Singing Nutritionist), owner of Next Step Nutrition.  Jonny saw poor health and fitness implications first-hand when his father passed away at just 47 years old. He then made it his mission to educate and inspire others so they didn't follow the same path. We talked with Jonny about his work with clients in the area of corporate wellness as well as several other areas including various strategies for improving overall health and wellness in and out of the workplace.You can learn more about Jonny and his services by visiting his website and/or following him on social media:IG: @jonnylandels Web: https://nextstepnutrition.co.uk/--------------------------------------------------------------------------------------Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we were joined by business owner, nutritionist, personal trainer, and all-around great guy, Ian Bickle. Ian has an online coaching service called, Build With Bickle where he partners 1-2-1 with his clients to help them achieve their health, nutrition, and fitness-related goals using an individualized approach based on the unique needs of the individual ... much like we do with our clients as well!We talked with Ian about the value of coaching, not just in fitness, but in any area of life where we might find ourselves in need of help and guidance. Ian talks about how a good coach can help a person navigate the muddy waters of nutrition and fitness so prevalent today.Ian is also quite active on social media with daily content and dog-walking musings:IG: @ian_bickle_coachYouTube: Build With BickleWeb: https://buildwithbickle.com/--------------------------------------------------------------------------------------Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

This episode was recorded live on LinkedIn. We go live on LinkedIn most Mondays (and some Fridays) around lunchtime in UK time. Make sure to give Rebecca a follow at the link below to be notified when we go live.In this episode, we discussed the relationship between mental health and physical health and why it is so important to consider both when putting together a plan of action regarding your nutrition and physical fitness. This relationship is so often overlooked in typical "diet culture" so we hope you'll find this episode helpful.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we talked with Mike Jones from Better Happy whose purpose is to develop custom programs for businesses to achieve sustainable change, by elevating their team's engagement, wellbeing, and happiness levels. We talked with Mike about his background, what fuels his passion for his work, and a variety of other topics related to health and happiness.For more information about Mike's work and his company, check out Better Happy at BetterHappy.co.uk. You can also find Mike on LinkedIn.This episode was recorded live on LinkedIn where Jeff and Rebecca appear every Monday to discuss a topic and take your questions, live. Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

As more and more begins to open up as a result of the vaccinations, many people are beginning to talk about, "the COVID 15" (or 20, 25, 50, etc.). Most of this talk of weight gain is done from a negative perspective ... a negative thing that needs to be fixed ASAP. How do people usually attempt to "fix" it? Yep, another diet.In this episode, we discuss a recent article written by Marci Evans, a certified eating disorder registered dietician titled, "COVID Weight Gain & What It Really Means." In one of the quotes from the article that sets the foundation for our discussion, Evans writes, "Because our culture almost always frames weight gain as a bad thing, it’s important to appreciate all of the amazing and vital ways our bodies fight to protect us. And yes, that includes weight gain during times of intense stress."Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

Two of the most common metrics used to evaluate the "success" or "progress" of someone on a journey to improve their health are the change in the scale and the number of inches/centimeters lost. However, these numbers don't tell you anything about what that person did to make these changes.Did they cut out all the foods they really enjoy for a 3 month period and get there via sheer willpower? Did their exercise regimen interfere with family time? Did they skip eating dinner with the rest of the family because they weren't allowed to eat after 2:00 pm? Were they moody and irritable much of the time due to a very low calorie intake? Did they experience a drop in sex drive or lose their period? That doesn't sound like my idea of progress.In this episode, we discuss what we believe to be some better ways to evaluate progress. True, life-altering, sustainable progress that ultimately leads to long-term maintenance and a lifetime of change.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

An important principle of intuitive eating is discovering the satisfaction factor. This means that when we eat, we should find pleasure and satisfaction in not only the amount we eat but also the food choices we make.In this episode we talk about how eating for pleasure and satisfaction is not only more enjoyable but may actually promote better overall health!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

This episode is a bit different. We have teamed up to put together an exciting new group coaching program/community where we will be taking members on a journey through the process of getting off the diet rollercoaster, making peace with food, and becoming "intuitive eaters." Make sure to check out our new website at the link below and sign up for our newsletter so you can stay informed on the release date (very soon).What is "intuitive eating" and how does it help people become healthy and confident? It's probably not what you think!We decide to share the first session from our new program with you in this podcast episode! In it, we provide an overview of the 10 principles of intuitive eating and answer some frequently asked questions.A video version of this first session (highly recommend this so you can make a connection with our smiling faces) is available here. You can also sign up for our newsletter as well:CLICK HERE FOR VIDEORebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discuss a great, short blog post written by Evelyn Tribole, MS, RD who is  co-authors of the book, "Intuitive Eating: A Revolutionary Anti-Diet Approach." You can find the post here:https://www.intuitiveeating.org/intuitive-eaters-holiday-bill-of-rights/In the intro, she writes, "What if peace on earth could begin at the dinner table? Imagine experiencing an inner peace, free from incessant worry about what to eat. It’s hard to enjoy the holidays when you are preoccupied with eating or worried about what to say to relatives who have an annual tradition of telling you what and how to eat."Maybe someday, we'll have her on the podcast but until then, you can listen to us as we discuss the 7 important points made in this post.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

What we think about our bodies and the bodies of others around us has a powerful impact on not only our emotional health but even our physical health. How? When we constantly evaluating our bodies and/or the bodies of others, we are more likely to try to change our bodies to try to measure up to some ideal standard dictated by society. This is not healthy. Attempting to shrink (or grow) our bodies to try to achieve an arbitrary shape or size almost always backfires.In this episode, we discuss body image. We talk about the importance of the language we use when speaking about ourselves and others, and how it has a powerful impact on our children as well. It's not just what we say, but how we think as well. Our thoughts and attitudes drive our behavior and so it's important to work on this area as well.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

At the time of this recording, the world is a year into the COVID-19 pandemic. Depending on where you're located in the world, you have likely experienced some form of voluntary or even mandatory lockdown whether that be limiting social gatherings, working from home, and/or schooling from home. As many places around the world have started to return to work and school outside the home, what a great time to talk about school and workday lunches!In this episode, we talk about some general considerations when thinking about putting together a packed lunch for yourself and/or your children. What are some of those key factors to consider to make our lunches and snacks sustain us and energize us throughout the day?Rebecca has also written a great blog post on this topic titled, "Creating Positive Attitudes to Food With Back to School Lunches: that you can find here:https://transformationalnutrition.co.uk/post-pandemic-packed-lunch-ideasRebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

Exercise is often seen as a tool for burning calories. While it does require energy as measured in kilocalories, there are so many other benefits! Diet culture has conditioned many of us to see exercise as a way to earn our food (especially "treats"), or to burn off food for a day/meal where we "cheated" or were "bad." This is extremely unfortunate because all movement brings tremendous benefits that have nothing to do with burning off food! Some of these include cardiovascular benefits, improved insulin sensitivity (i.e. better regulation of blood glucose), psychological/emotional benefits, appetite regulation, strength improvements, and the list goes on. In addition, most of these benefits come without any need for weight loss!It's easy to minimize the impact of non-exercise type movement and physical activity but it too has a powerful impact on our health.In this episode, we discuss formal exercise, non-exercise activity, and some different ways of thinking about all kinds of movement.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

This episode was a special live broadcast on LinkedIn. You can join us every Monday for more live chats where you can ask questions and join the conversation. Make sure to follow us both on LinkedIn to get notified!In this episode, we discuss the topic of binging, overeating, and splurging and what we mean by these terms. Binging is an often misused term when talking about eating a high volume of food. It's important to understand there is a significant difference between what we classify as a "binge" episode vs. simply overeating. While there may not be much difference physiologically, it's the emotional and psychological ramifications that are the greatest difference. One of the important topics we spend some time discussing is the binge/restrict cycle. What is that? You'll need to listen to find out!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we had an amazing and incredibly insightful conversation with a special guest, Morgan Watterson Skatz, RDN. Morgan focuses on helping families raise intuitive eaters. She wants (and believes that it is possible) for meal times/eating to be fun for all families, all people, and all ages! Her work is always under the Intuitive Eating umbrella. She also believes that everyone has the right to pursue health and the right to be respected, no matter their body size. We delved into diet culture, how it impacts how we eat, and the way we feed our children.We spoke about how the scales can, and do, impact our mental health and how important it is to question our own behaviors if we are to help our children become competent eaters who trust their own bodies.You can find her on Instagram: @morganskatzrdnOr on the Internet: http://www.midatlanticnutrition.com/Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we interview a special guest, Alex Hall of DNA Fat Loss. Alex is a fat loss coach who utilizes a number of techniques to get results from his clients addressing "4 pillars" that he believes are important:NutritionMovementSleepStressJoin us for this discussion as we talk about a number of "big picture" areas that can make a significant impact on your health and fitness journey.Alex is most active on LinkedIn and you can find him here:Alex Hall - DNA Fat Loss CoachRebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this bit of a detour from our typical talk of nutrition, feeding, health, and fitness, we discuss an important topic during Children's Mental Health Week 2021 ... children's mental health! Interestingly, however, so much of what we work on with clients is rooted in childhood experiences and how their relationship with food was molded growing up.We recorded this episode live on LinkedIn so we have some live interactions and take some questions/comments along the way. While neither of us are mental health experts by any means, we both have a lot of experience working with and educating children and we think anyone who has experienced mental health challenges in themselves and/or their children and are willing to learn, grow, and understand, can and should talk about this important topic.We both get quite personal in sharing some of our own experiences with abusive relationships and trauma and its impact on our children in hopes that others will be willing to open up about their own experiences and seek help if necessary.Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discuss several important topics related to our modern food environment, cultural influences, ultra-processed food, and more. How should we approach these factors? Should we allow them to dictate the foods we should and should not eat? Or, should we apply this understanding in a different way?This episode applies to adult, teen, and even child nutrition so don't miss it!Please send either of us any questions, comments, or ideas you have for future discussions in this area or any related to child, teen, family, or individual nutrition!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discuss the importance of hunger, satiety, and our appetite. It's important to understand how food provides energy for our bodies but that pursuing satisfaction in our eating is also very important. We address:Physiological hunger and satietyEating foods you enjoyPutting together satisfying and sustaining snacksInternal hunger/satiety cuesMore ...This episode applies to adult, teen, and even child nutrition so don't miss it!Please send either of us any questions, comments, or ideas you have for future discussions in this area or any related to child, teen, family, or individual nutrition!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this special episode, Rebecca interviews one of her clients who has had an amazing and life-altering transformation in her relationship with food. Listen in as Rebecca and Tanya talk about the work they did together and find out how working with Rebecca might help you transform your own nutrition!Please send either of us any questions, comments, or ideas you have for future discussions in this area or any related to child, teen, family, or individual nutrition!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discuss a common scenario. You're doing everything "right" but whatever measure of progress you're using doesn't seem to reflect your hard work. For many of us, that's the number on the scale. We have a tendency to react when things aren't progressing as we'd hoped by trying to make aggressive changes to the things we're doing. What are those aggressive changes? Often it's cutting out foods we love (fun foods) or aggressively restrict calories.Join us as we discuss this important topic!If you're interested in signing up for one or all of Rebecca's workshops referenced in various episodes, you can get complete details here:https://transformationalnutrition.co.uk/shopPlease send either of us any questions, comments, or ideas you have for future discussions in this area or any related to child, teen, family, or individual nutrition!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

What is BMI and how should we interpret the number? What about percentiles on children's growth charts? Should your BMI score immediately give you cause for alarm? Should your child's location on the growth chart be a stern warning that they're headed for a life of obesity if something is not done?Often these numbers are erroneously used as a diagnostic tool without any or much consideration of the whole, individual person. Your BMI or percentile on the growth chart needs to be used appropriately or it can have a negative impact on eating behaviors or push parents to disrupt their feeding practices with their children resulting in negative outcomes.If you're interested in signing up for one or all of Rebecca's workshops referenced in various episodes, you can get complete details here:https://transformationalnutrition.co.uk/shopPlease send either of us any questions, comments, or ideas you have for future discussions in this area or any related to child, teen, family, or individual nutrition!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discuss the popular and common concept of "sugar addiction."Is it a "thing?" What is the current state of the scientific literature in this area? How should we approach it in the context of our journey toward a healthier lifestyle?Is addressing possible sugar addiction a good place to start when changing up our eating habits?If you're interested in signing up for one or all of Rebecca's workshops referenced in the episode, you can get complete details here:https://transformationalnutrition.co.uk/shopAnd ... if you would like to learn how to approach nutrition with your children and teens in a way that helps but does not harm, make sure to check out Jeff's live webinar, "Equipped to Thrive - Healthy Family" here:https://www.hopedrivesme.com/healthy-family-webinar/Please send either of us any questions, comments, or ideas you have for future discussions in this area or any related to child, teen, family, or individual nutrition!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

The dieting industry and fitness culture push the idea that in order to be happy we must wear a certain size, look a certain way, and have the scale read within a certain range. They don't come right out and say it, but this is the veiled message many people hear this time of year.In this episode, we discuss 3 common approaches to weight loss and dieting and some of the pros, cons, and important considerations when looking at improving your health and/or dropping a few lbs/kgs:Calorie/macro tracking and point-based approachesTime-restricted eating (AKA intermittent fasting)Intuitive eating approaches (and how this concept is often misapplied as a weight loss diet)Also, if you're interested in signing up for one or all of Rebecca's workshops referenced in the episode, you can get complete details here:https://transformationalnutrition.co.uk/shopAnd ... if you would like to learn how to approach nutrition with your children and teens in a way that helps but does not harm, make sure to check out Jeff's live webinar, "Equipped to Thrive - Healthy Family" here: https://www.hopedrivesme.com/healthy-family-webinar/Please send either of us any questions, comments, or ideas you have for future discussions in this area or any related to child, teen, family, or individual nutrition!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discuss two common topics this time of year (it's the week before Christmas at the time of recording): detoxes/cleanses and "clean eating."Are these helpful for those looking to improve their health and well-being? Are they helpful for weight loss or are they just distractions from the big picture?Also, if you're interested in signing up for one or all of Rebecca's workshops referenced in the episode, you can get complete details here:https://transformationalnutrition.co.uk/shopPlease send any questions, comments, or ideas you have for future discussions in this area or any related to child, teen, family, or individual nutrition!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitnessfor

The holidays are typically a time for food, family, food, friends, food, celebrations, and did we mention food? And, of course, don't forget the adult beverages that are also quite common.This time of year is also a time for articles and media clips sharing ways to make your holiday meals "healthy", how to change up that favorite recipe to make it "healthy", and how to stay on track with your weight loss during the holidays.Bah, humbug!Holidays and celebrations are a time where the focus should be on the celebratory and social aspects, not the calorie content of a few meals. Remember that health has a physical aspect, yes, but just as important are the emotional, social, psychological aspects. In addition, at the time of this recording, we are in the middle of a worldwide pandemic which means there is an even greater need for nurturing those other aspects of health as well.In this episode, we discuss a number of topics related to festive "play" foods and beverages!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we delve into the topic of nutrition considerations for your young athlete or highly active child/teen. This is by no means an exhaustive discussion, but rather, it is a great introduction to the topic where we set a foundation of some important principles around feeding. These principles apply to parents of children and teens and those with "hobby" athletes all the way to those with more serious aspirations.We hope after listening to this episode that parents will see the importance of keeping things simple. There is no need to complicate nutrition for our young athletes, even if they are training and competing at a serious level. The foundations will set the stage and cover the bulk of (if not all of) the needs of most children.Keep an eye out for more on this topic in future episodes where we will look at covering some more sport-specific considerations for those interested, and more importantly ready to dive a bit deeper beyond the foundations (because you have the foundations nailed down).Please send any questions, comments, or ideas you have for future discussions in this area or any related to child, teen, family, or individual nutrition!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we sit down with none other than Jeff's mom! While Jeff's mom is not a nutrition professional, she brings over 70 years of real-world experience to the table as a wife, stay-at-home mom, bank vice president, human resources specialist, and all-around amazing person to discuss a variety of topics including:Feeding a family on a tight budgetConsistency in parenting/feedingProviding options at meals without being a short-order cookChildren preparing family mealsJeff's dislike of green beansAnd more ...We hope you enjoy this special episode!Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

Is emotional eating ok?In this episode, we delve into the vast topic of emotional eating and how it’s patterns are learned throughout childhood.But is it always a negative thing, as we are often led to believe?If you have any questions about this episode, topic, or anything else related to child, teen, adult, and/or whole-family nutrition, don't hesitate to reach out to Rebecca or Jeff on social media or through their respective web sites:Rebecca Heald, Transformational NutritionLinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/Web: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionLinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/Web: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discuss some of the differences in teaching "food" in contrast to teaching "nutrition" when it comes to educating and equipping our children. It's important to prepare our children to effectively navigate a culture and environment that is not structured particularly well for encouraging healthy habits, behaviors, and eating patterns.If you have any questions about this episode, topic, or anything else related to child, teen, adult, and/or whole-family nutrition, don't hesitate to reach out to Rebecca or Jeff on social media or through their respective web sites:Rebecca Heald, Transformational NutritionWeb: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionWeb: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, we discuss the importance of the words and language we use with regard to food, body weight, and physical activity when talking with our children. Should we use words such as "junk food" or "unhealthy?" Why does it matter? We address these topics and more!Link to the paper Jeff referenced during this episode: "Perceived overweight and suicidality among US adolescents from 1999 to 2017." Daly et al 2020.Also, if you're interested in signing up for one or all of Rebecca's workshops referenced in episode #2, you can get complete details here:https://transformationalnutrition.co.uk/shopIf you have any questions about this episode, topic, or anything else related to child, teen, adult, and/or whole-family nutrition, don't hesitate to reach out to Rebecca or Jeff on social media or through their respective web sites:Rebecca Heald, Transformational NutritionWeb: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionWeb: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this unique episode, we decided to switch things up a bit and interview Rebecca's two young boys. We talk with them about their favorite foods, what they like about different foods, some of their eating habits, Leo's "food world", physical activity, and more.Also, if you're interested in signing up for one or all of Rebecca's workshops referenced in episode #2, you can get complete details here:https://transformationalnutrition.co.uk/shopIf you have any questions about this episode, topic, or anything else related to child, teen, adult, and/or whole-family nutrition, don't hesitate to reach out to Rebecca or Jeff on social media or through their respective web sites:Rebecca Heald, Transformational NutritionWeb: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionWeb: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this episode, Rebecca and Jeff discuss an important concept in feeding our children referred to as the division of responsibility. This model divides the responsibility of the parent and the child in the feeding process. Incorporating this concept helps develop a healthy relationship with food where children don't feel pressure or guilt when eating. It also helps children to develop and nurture their innate ability to regulate their own food intake.Also, if you're interested in signing up for one or all of Rebecca's workshops referenced in the episode, you can get complete details here:https://transformationalnutrition.co.uk/shopIf you have any questions about this episode, topic, or anything else related to child, teen, adult, and/or whole-family nutrition, don't hesitate to reach out to Rebecca or Jeff on social media or through their respective web sites:Rebecca Heald, Transformational NutritionWeb: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionWeb: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness

In this inaugural episode, Rebecca and Jeff discuss a common and important question in the area of child nutrition: Should children be allowed to have dessert before, during, or after their meal?This episode also touches on some other important questions that come up when discussing this topic including:Should it be viewed as a special part of the meal or simply as another component of the meal?Should children be required to clean their plates before having dessert?How we address this topic as parents can have a powerful impact on how our children develop their relationship with food.If you have any questions about this episode, topic, or anything else related to child, teen, adult, and/or whole-family nutrition, don't hesitate to reach out to Rebecca or Jeff on social media or through their respective web sites:Rebecca Heald, Transformational NutritionWeb: https://transformationalnutrition.co.uk/Facebook: https://www.facebook.com/TransNutrition1/IG: @transformationalnutrition1Jeff Ash, Hope Drives Me Training & NutritionWeb: https://hopedrivesme.comFacebook: https://www.facebook.com/hopedrivesmenutritionIG: @jeffashfitness