Wellness Unfiltered

So much has changed this year regarding business and our personal lives. First, we want to thank all of you who have followed us on our journey. In this episode, we discuss all the current changes and then go in-depth about staying healthy, present, and stress-free during the holidays. For decades, the conventional wisdom has said that most people gain around five pounds between Thanksgiving and New Years. The good news is that the five-pound pile-on is overblown. The New England Journal of Medicine published a study of adults that showed that the average holiday weight gain was .37 kilograms or just under a pound. In addition, more than half the people in the study stayed within a kilogram, or just over two pounds, of their other weigh-ins. Generally, people are eating out more at dinner parties and events and drinking more alcohol — and are sleeping less, which typically contributes to weight gain.  We urge our listeners to relax and enjoy themselves during the holidays. This will be our final episode for 2021, and we will be back at the beginning of next year.  Details on Emily's surprise baby shower [1:38] Kelley's life update [6:28] Jewell Animal Clinic [16:15] Details on Emily's Nursery [23:15] Emily Burki [23:16] An Honest Mess [23:18] Holiday tips for staying healthy and happy [26:58] Healthy cooking swaps [32:50] Coconut oil [33:15] Kerrygold butter [33:16] Stress management [37:15]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

How much time do you spend working on your mind? We invest our money and time on our bodies, education, finances and appearance but how much are we investing in the thing that matters most, our mental health?  How we think and feel about ourselves plays a huge role in how we will treat ourselves, others and our actions.    In this episode, we cover multiple topics including, self acceptance, how our inner dialogue affects us and the people around us. You'll also hear why it's important to take time to assess and reflect, along with our personal journeys of self acceptance and mental wellbeing.   Update on podcast [1:30] Body image culture [2:!5] Oprah's Super Soul Podcast - Relationship Begins With Self [3:50] How Emily feels about her body while pregnant [4:40] Kelley's past and present with body image [7:00] Comparison [10:10] Hormones [11:20] Needing attention - wanting to be wanted [11:40] Reflection [13:00] Pressure to be perfect [14:40] Missing out on life due to achieve “ideal body” [17:16] Assessing yourself [18:30] How do you feel around food? [20:25] Kelley talks about how she felt during pregnancy [22:22] Social pressures [24:05] Postpartum recovery [26:00] Connection with child [27:40] Emily's journey during pregnancy [30:32] Training postpartum [33:00] Giving yourself grace [34:00] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

In this episode, we discuss all of the things! We love sharing what is currently working for us. Of course, these things shift with the seasons and what's going on in our lives personally. But we aim to be honest and helpful. We want you to feel like you're sitting with us, having a conversation, and we always want you to feel included. If you find this episode valuable, please share it with a family member or friend or lease us a review. We read them every single week, and it's what propels our podcast forward. Our episodes release every other Monday at 5 am. Find us on Spotify, SoundCloud, Apple, and Itunes.   Update on Emily's Boards Exam [1:54] Kelley's career update [3:30] AFPA pre/post natal certification [5:00} Canyon gluten-free bread [7:20] Dave's Killer Bread [8:15] Fall soups and stews [10:50] Beta-carotene [12:00] Emily and Kelley's skincare routine [16:00] Beautycounter [16:37] Benefits of collagen [20:00] Emily and Kelley's favorite snacks [25:58] From the Ground Up [26:00] Banza  [26:00] Siete [26:00] Simple Mills  [26:00] Emily and Kelley's favorite exercises [28:00] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Candy, donuts, cake… We all love it. However, eating too much sugar has some negative effects. Research studies have linked a high added sugar intake with various medical conditions, including obesity, diabetes, and heart disease, as well as poor dental health, and even behavioral issues.  Cutting added sugar from our diet may help protect against chronic disease development and boost our overall health. In this episode, you'll hear easy ways to  reduce added sugar in your diet. We believe that making key changes to our diet, exercise, and sleep patterns can also help beat cravings and create a healthier lifestyle. In This Episode We Discuss: Know the difference between kinds of sugar Foods that are high in unhealthy sugar  Prediabetes, diabetes & metabolic syndrome  Ways to test blood sugar  How to take proactive measures Emily's studying for Health Coach Boards [1:25 Kelley's studying for AFPA's Pre-Post Natal Fitness Specialist Cert [2:00] Girls Gone Strong [2:40] AFPA [3:15] Empire Fitness Academy  [4:20] Jeff Pelizzo - 18STRONG podcast [4:25] Jessica Cameron - JCORE Fitness [4:28] Emily craving sugar [6:20] Kelley's not keeping sugar in the house [7:40] Noticing sugar in processed foods [10:05] Knowing the difference between sugar [10:50] What foods contain high amounts of sugar [12:13] Blood sugar regulation [12:30] High sugar diets increase chance of disease [13:25] Ways to read blood sugar [15:10] Genes play a role [16:50] Ways to minimize sugar intake [17:40] Awareness and portion control [18:50] Herbs and veggies [19:20] Magnesium roles and magnesium rich foods [21:00] Ac1 blood test [22:48] Adjusting habits [24:00] Fish oil [24:15]

In this episode, we discuss tips and tricks to making healthier choices when dining out. Food isn't just energy; it's information, and it also can be an expression of love. Therefore, it's crucial to have a healthy relationship with food. Our goal is to help you create that healthy relationship and enjoy your experiences eating out guilt-free.  Some tips include: Move your body, but don't over-exercise to "make-up" for eating out Don't go to dinner starving Check out the menu beforehand Minimize high caloric cocktails Choose places that have options that support your healthy lifestyle  What are some of your favorite places to eat in the STL?   Em's favorite eats [3:22] Twisted Tree [4:15] O&O Pizza [4:31] Hamiltons [6:30] Jspitaria [6:38] Lexi Linsenman [6:45] Knead [7:27] Kelley's favorite eats [8:15] Frazers [8:30] Retreat Gastropub [8:41] Polite Society [9:33] Fit-Flavors [11:00] Choosing healthier options [16:02] Less caloric cocktail options [20:10] Eleven Eleven Mississippi [26:00]

We started this Podcast to be completely transparent about the challenges people face in their health journey and life.  This episode was not planned, we were supposed to have a guest on, and things didn't work out. We always have backup topics just in case something like this happens. But on this particular day, we both had so much going on personally, we ended up pressing record and just started talking about everything that was happening in our lives. No one is perfect, not even people in the fitness industry. Unfortunately, social media has a tendency only to portray the highlights and not the struggles. We believe that one of the ways to lead by example is by being honest and sharing our struggles openly and honestly.  In our clinical practice, we have found that most people won't be completely honest about their struggles if the professional they're working with portrays perfection. A sense of judgment can hold people back from getting to the root cause of their issues. This is why we have a realistic approach to all things related to health and wellness. In this episode you'll hear about all the things Managing stress Unexpected changes during pregnancy Supportive husbands  Thoughts about aging and procedures   Emily's pregnancy update [2:00] Imperfect Foods [12:18] National Board for Health & Wellness Coaching [12:46] Precision Nutrition [14:37] Kelly's initial life adjustments with a baby [15:16] Stress management techniques [20:00] Husband's attraction to us during pregnancy [25:00] The Bradley Method [25:30] Pregnancy issues you don't hear about [26:00] Thoughts about aging and procedures [33:30]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Obesity is one of the biggest health problems in the world. It's associated with several related health conditions. These include high blood pressure, elevated blood sugar and a poor blood lipid profile. In this episode we discuss what lifestyle and food choices contribute to fat gain and how it could be prevented or treated.  CDC Adult Obesity Facts: The US obesity prevalence was 42.4% in 2017 – 2018. From 1999 –2000 through 2017 –2018, US obesity prevalence increased from 30.5% to 42.4%. During the same time, the prevalence of severe obesity increased from 4.7% to 9.2%. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer. These are among the leading causes of preventable, premature death. The estimated annual medical cost of obesity in the United States was $147 billion in 2008. Medical costs for people who had obesity was $1,429 higher than medical costs for people with healthy weight. What's going on with Emily [1:30] Imperfect Foods [5:00] Slow weight gain [9:35] Adult obesity rate [11:05] - 40% Ways to measure body fat [12:00] The difference between body fat and BMI [12:20] Healthy women's body fat percentage range [14:00] What causes fat gain? [15:12] Moving more [18:15] Breaking up your workout throughout the day [21:15] Hormones - Ghrelin and Leptin [22:30] Blood sugar regulation [23:50] Fish oil [25:30] Creating a healthy home atmosphere [27:10] Micro goal [27:20] Giving yourself some grace [25:45] Obesity causes disease [30:30] How is your health affecting the people around you? [31:40] How are you feeling physically? [34:00] Where can we improve? [36:10]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

“You're not going to make a lifestyle goal if you're trying to make changes out of guilt and shame.” - Emily  Feeling guilty about the food choices you made over the weekend or like you're spinning your wheels trying to be consistent? If you answered “yes” to one or both of these questions then listen to this episode. We fill you in on some helpful concepts and give tips that will help you avoid a lot of frustration. In this episode, we discuss: What's leading you down the path of poor decision making What to do when we overeat Strategies to prevent overeating  How to have power over food    Kelley talks about nursing update [1:15] Holle Formula [1:30] Overindulgence [4:25] Pallet change according to what you're consuming [5:15] I'll start Monday mentality [5:40] Guilt after binge [6:20] Strategies to prevent overeating [7:30] How to eat in moderation [10:50] “I already ruined it, forget it” mentality [12:10] Poor decision path [13:15] Goal setting [14:05] What to do if we do overeat [16:15]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

“How you do something is just as important as what you do.” Kelly Pollman For twenty years Kelly has been leading the fitness industry as a Certified Personal Trainer, specializing in 1-On-1 training, nutrition, and supplementation. Focusing on the simple rule of quality over quantity.  In 1999 he began training with a purpose, taking supplements and realizing that how he fed his body mattered. Next, he dove into the competition stage, where he battled for size. His love for the sport and the people continued to grow. He has competed in almost twenty shows, both regional and national levels.  In this episode, we discuss how he built his own personal training business, his work with 1stPhorm, and becoming a husband and a father. Who is Kelly Pollman [:40] Competing in the industry [4:30] Managing work and family [9:57] The AMRAP Life by Jason Khalipa [12:10] Emily's experience working with Kelly [15:00] Erin Phillips [18:20] Working with 1stPhorm [22:22] Disciplines you learn in fitness [26:25] Kelly's advice for getting started [28:35]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

If you've ever wanted to run your own business but have been too worried to take the leap, we were too. In this episode, we share our experiences as entrepreneurs, offer up some advice and talk about the sacrifice and dedication it takes to continue doing what we love to do.    Always going to make mistakes in business [2:00] Taking things personally [2:50] Have a plan [3:30] Writing tasks down [5:10] Clear pitcher of what day should look like [6:20] The hustle [6:40] Learning from past experiences [9:09] Delegating [9:50] Learn to adjust [11:50] Organization [13:00] Buffer app [15:45] Setting boundaries [16:00] Processes in place [18:10] Reinvesting [19:18] Asking other people in industry on how to improve [23:00] Interviewing clients [25:50] Working a lot for free [27:21] Having hard conversations [28:15] Learn from others in your industry [29:30]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Rachel Dragicevic is a St. Judes Hero, marathon runner, healthy vegan, caring mother and the Senior Regional Development Director for St. Jude Children's Research Hospital.  Facts About St. Jude Children's Research Hospital  Because of the research St. Jude Children's Research Hospital has done the cancer survival rate has shifted from 20% in 1962 to over 80% today!  Treatment at St. Judes is Free!  It is the leading hospital in research  Rachel has dedicated her life to helping others. She is respected by many and influences others to give back all while encouraging people to be healthy along the way.  In this episode, she shares with us why she started running and how her passion turned into a career. Rachel also explains why she shifted from eating fast food to eating whole nutrient dense vegan foods. She goes on to tell us how being more conscious and educated about her eating improved her health and why she encourages her daughter, Thea, to eat a wide variety of healthy plants, seeds and nuts.  About Rachel [1:25] Hero's Program- Charity Running Program for St. Judes [2:30] Rachel shares how she got interested in marathon running [3:15] Katy Ravensburg [4:00] How Rachel's hobby turned into a career [5:15] Fundraising [5:50] About St. Judes [7:30] The Dudes have raised over 1 million dollars! [11:00] Different ways to raise money [15:00] Non-monetary donations [15:45] Rachels marathons training prep [16:55] Hal Higdon for marathon training programs [18:40] Fleet Feet St. Louis [19:25] Rachel's diet shift [21:00] Transition from eating boxed mac and cheese to healthy vegan eating  Acid reflux [22:45] Rachel's body adjustments from diet [23:22] What a day of healthy vegan eating looks like [25:05] Feasting At Home [27:05] How to eat healthy as a vegan [27:50 Minimalist Baker [28:20] Pregnancy [29:15] Foods high in protein that aren't from animals [30:40] Tofu [32:10] Rachel's daughter, Thea and her diet [33:30] Making eating healthy fun for kids [36:00] Follow Rachel: @racheldragicevic  Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

In this episode, we continue to discuss our personal struggles with injuries and how to prevent and overcome them. Specific healing methods we suggest are: R.I.C.E. Supplementation Anti-inflammatory Diet Physical Therapy Chiropractic Care Acupuncture We also dive deep into Dr. John Sarno and Nicole Sachs on T.M.S. (Tension Myositis Syndrome). What is T.M.S.? T.M.S. results from mild oxygen deprivation signaled by the autonomic nervous system, resulting in muscle tension and pain somewhere in your body. Through their work, people have been able to cure themselves of chronic pain.    Acupuncture and Infrared [4:03] R.I.C.E. [4:54] Medical Medium [5:28] Benefits of celery [6:02] Supplementation during injuries [6:25} Nicole Sachs 14:35] Chakra system [17:24] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Injuries can happen for multiple reasons; some of these include: Muscle Imbalance Overtraining or Being Underactive Faulty movement patterns Muscle Tightness & Flexibility Issues Not Warming up Properly Accidents Sometimes it's something random like tripping on the stairs or turning the wrong way. However, injuries can make you feel like you've taken ten setbacks and can be hard to work through every day. In this episode, we discuss different ways to overcome and recover from injuries mentally and physically.   How do people get injured [1:30] Structural balance assessment [3:30] Priming a muscle group [4:30] Handling setbacks [9:35] Adaptations of weight lifting versus cardio Kirkwood Highschool Poliquin Rest and Recovery course

Hunger is your body's cue that it needs more food. However, if you're finding yourself feeling hungry all the time, then you may want to ask yourself “why?”   There are several possible explanations that may be causing you to feel like you need to eat all the time. Eating too little, not eating enough satiating foods, irregular blood sugar and dehydration, just to name a few, can be contributing to your hunger pains. In this episode, we discuss ways to assess the root cause of your continuous hunger along with resolutions to prevent constant hunger from occurring.   “Hangry” symptoms [1:30] Snacks [2:15] Reason's you may be hungry all the time [5:50] Questions to ask yourself about your meal [6:45] Sufficient protein intake [7:55] Blood sugar regulation [9:35] Sleep regulates your hunger hormone- Ghrelin [10:12] Stress management [12:45] Lack of fiber [12:40] Overtraining and/or undereating [15:20] Water intake [16:12] Ultima Replenisher Electrolyte supplement  [17:20] Goal setting [17:50] Eating while distracted [18:45]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Vitamins are needed for energy production, immune function, blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes.  In this episode, we talk about why it's important that our diet should include proper amounts of vitamins and minerals and explain how mineral and vitamin insufficiency can be the cause of certain ailments. You'll also hear about what foods help us get adequate amounts of micronutrients and how, why & when to supplement with specific ones. Podcast started two years ago  [1:35] Emily fills us in on how her pregnancies going [2:12] Desserts and ice cream [4:30] Kind Bar ice cream [5:25] Britt's Bakehouse in Kirkwood [5:45] Emily's progress with pain [7:25] Acupuncture [8:30] Nicole Sachs Healing Course - The Cure For Chronic Pain [10:50] Reopening of Empire Fitness Academy [12:30] What are vitamins and the different types [14:40] Phases of detox [15:40] Types of Vitamin B [17:10] Minerals [18:45]  Magnesium [19:30] Zinc (20:15) Iodine [21:30] Iron [21:45] Vitamins & Minerals - Miracle Food for Good Health Book[22:50] Food is health [25:45] Vitamin D [26:10]

According to the Centers for Disease Control and Prevention (CDC), childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.    This is an alarming statistic which is why we felt like we had to discuss solutions. We feel that children should receive a good foundation. The choices we make regarding our child's health will affect them throughout their life.    In this episode we cover nursing, ways to get kids excited about healthy eating, preventing insecurities around food and more. As a new parent, (Kelley) and a soon to-be-mother (Emily), we believe that nutrition and physical activity set the stage for a lifetime of health. With a fun approach we hope to educate both kids and parents on the importance of good nutrition.    Emily enters her 2nd trimester of pregnancy [1:22] Kelley introduces Nolan to food [2:45] Stretch n Grow [4:45] Kelley talks about breastfeeding [5:50] Introducing baby foods and their ques [7:15] Why Kelley chooses to breastfeed [8:20] Elvie Breast Pump [11:50] Emily talks about her experience with working with families and their children [13:20] Sugar [14:05] Emily gives helpful tips to get your kids to eat healthy [15:55] Family-style eating [18:10] Preventing insecurities around food [18:45] Let kids make the decision [19:50] Child obesity stats [20:23] Breastfeeding benefits [21:25] Making your plate colorful and using the alphabet to educate about food [23:10] Children are sponges [23:30] Solid Starts on Instagram [24:40]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Albert Einstein once said “The definition of insanity is doing the same thing over and over again, and expecting different results.”  In this two part episode, we discuss the minimum effective dose for change with Janine and Scott. We also discuss how to identify your specific goals and dig deep to identify what has been holding you back from achieving these goals.   Minimum effective dose [2:20] Goal clarification [6:53] Finding the root cause for your behaviors [9:19] Evolved Personal Training [13:08] Healthy Behavior Institute [14:36] RedeFit book [17:10]   Follow us on IG: @wellness.unfiltered Follow Dr. Janine Stichter: @drjaninestichter Follow Scott Schutte: @Scott.schutte Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Do you ever feel like you have a hard time sticking to a specific healthy habit? We are here to tell you that it's not discipline or willpower you are lacking. It's much more! This is why we are so excited to have Scott and Janine on our Podcast. These two have a "root cause" approach. We think you will learn so much from this two-part episode. About our guests:   Scott is a published author, business owner, and fitness and nutrition professional. Scott has worked with fitness and nutrition experts from Australia, the U.K., and all across the U.S. to learn the truth about holistic fitness, nutrition supplementation, and how the body is affected by food.    Personal Trainer 16+ Years Gym Owner - 11+ Years Co-Creator - The Differentiator Author: Redefit: Fitness Redefined   Dr. Janine Stichter is a behaviorist and educator. She has created an educational platform that will help trainers understand their clients and get them to make significant changes in their lives.    Behaviorist / Consultant- 20+ Years Researcher/Educator 20+ Years Co-Creator - The Healthy Behavior Institute  Author: Redefit: Fitness Redefine   Who are Scott and Janine [:52] Behavior Coaching [1:45] Creating Healthy Behaviors [3:25] Working with clients [8:52] The habit loop [11:36] Habit stacking [14:02] Decision fatigue [21:00]   Follow us on IG: @wellness.unfiltered Follow Scott: @Scott.schutte Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

When it comes to your cycle, we want to be your guide in navigating through it. In this episode, we discuss the different phases of your cycle, nutrition throughout, and the best activity for your specific phases.  It takes time to get in tune with your body, but it's always telling you what it needs in subtle ways. If you can get your nutrition, supplementation, and activity in line with your biology, you will have a much healthier cycle, but not only that, but you will feel better as well. Big Announcement [:41] Regular Cycle [6:38] Follicular Phase [8:00] Luteal Phase [8:14] Supplementation during period [11:30] Proper activity during period [13:00] Emily's suggested fiber intake [14:37] Kelley's suggested fiber intake [16:12] Adaptogens to use during cycle [17:02] Dr. Jolene Brighten-Beyond the Pill [17:43] Natural Cycles [18:49]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

When it comes to hiring a coach, whether that be a strength, nutrition or health coach it's important to consider a few things.  You may ask... What do you need from a coach? How to find an experienced coach? What certifications should a personal trainer or nutrition coach have? What method does this coach use to track progress?  Will our personalities work well together? Will I feel comfortable about having honest discussions with my coach regarding my goals? These are just a few things to consider. Hiring a coach should be viewed as an investment. A good health coach should not only be experienced, knowledgeable but also care about your success.  Who do you want to hire? [2:00] Know who you're hiring [3:00] Assess coaches success with clients [4:33] Tracking progress [5:00] Personality matters [7:15] Honesty [7:45] How much experience does your coach have? [8:15] Does your coach actually care if you succeed [12:35] Specilizationg [13:22] How to think about hiring a coach [13:38] You get what you pay for [14:26] Recommended certifications [17:00] Metabolic Female and Hormones - Jade Teda  [18:15] Clarifying your goal [18:25]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

“When your goal for exercise is to see results or improve your energy levels, overtraining can be a significant barrier to achieving those goals.” Wellness Unfiltered   Do you feel like you're spending so much time doing cardio and still not seeing results? We understand that feeling because we have been there. We are both retired cardio bunnies and want to show you that you don't have to spend hours inside the gym to see results. When it comes to exercise, more isn't always better. While doing cardio is great for your heart, in excess, it can have the opposite effect.   In this episode, we discuss the benefits of resistance training followed by short bouts of high-intensity interval training. We believe there are many benefits associated with cardio. But we want you to do it intentionally and remove guilt, punishment, and shame from the process.   Emily's experience with chronic pain [:30]  Kelley's shoulder injury [6:00] Hating your body into cardio [10:30] Intentional Cardio [11:41] Aerobic versus anaerobic cardio [12:14] Benefits of sprinting and HIIT [13:02] EPOC [15:00] Steady State Cardio [17:48] Resistance Training [18:00]

Obesity is a growing epidemic, as more people than ever are struggling to control their weight. The good news is that it's completely preventable and with the right information we have the tools to avoid it. In this episode, we talk about the importance of goal setting, commitment overload, various avenues on how to gauge portion control and much more. These helpful tips have proven successful in reducing portions without compromising on taste or feelings of fullness and in turn helps to keep us at a healthy weight.  What are tips on how to start a health journey [2:15] Healthy habits and behaviors [3:12] Keep it simple [4:00] Portion control [6:45] Asking yourself intuitive questions [9:15] My Plate [12:31] Other consideration [13:00] Weighing food [13:30] My Fitness Pal and food diaries [14:45] Visualization [18:15] Focus on what you’re doing right [19:20]

As we approach our 50th episode, we like to say THANK YOU! We appreciate each and every one of you who tunes in each week to hear what our guests and we have to say. We feel so fortunate and will be forever grateful that we have the opportunity to share what we’re passionate about with you each week. From the bottom of our hearts, thank you for listening!  In this episode, we share our journeys of how we entered into the fitness industry, how the people we met and jobs we took influenced us into who we are today. We also chat about how we hope to see the health and fitness industry change and how we agree that everyone would benefit from strength training. Our 50th episode [1:15] How we got into the fitness industry [1:32] Emily’s health journey [3:35] How Emily’s job at New Lady Fitness altered her life [4:10] Emily decides to become a personal trainer [6:40] CrossFit South City [10:00] How we hope the fitness and food industry to go [11:42] Kelley’s journey into fitness [13:50] Cardio junky [16:40] Sweat Pound For Pound [17:00]  Charles Poliquin state of mind [18:00] Building trust and relationships with clients [19:15] Tony Soaib [22:10]    Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Did you know that Health Coaching has grown to a $6 billion market with the potential to make a positive impact on the health care system by making a difference in the quality of peoples lives? Often people know what they want to achieve health-wise but aren't sure how to get there. Fortunately, health coaches can help guide you to success. We believe that there is more to health than diet and exercise. That is why we feel it's vital to discuss other components that will assist in making permanent and positive changes. Tune into this episode to hear our interpretations on what health coaching is and why we believe that finding your “why” is important for change. Emily gets back on social media [1:15] Creating content and being creative [2:25] Finding yourself [6:40] Respecting people's time & setting boundaries [9:35] Why go to a health coach [12:45] What is a health coach [13:10] Holistic Lifestyle coaching [17:20] Figuring out your why [18:45] Patterns and habits [20:40] There's more to health than diet and exercise [21:00] Taking open and honestly [23:45] Trusting your coach / Finding the right coach [24:00] Referring out [27:50]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

“I’m so tired.” We are hearing this more and more. Fatigue is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors. In this episode, we discuss several things that could be contributing to inadequate energy and some ways to combat exhaustion. Cherishing your friendships  [1:45] Poor sleep and poor sleep habits [4:30] Processed foods and malnutrition [4:40] Toxic relationships [5:50] Caffeine & energy drinks [7:00] Under eating [8:40] Activity level and being sedentary [10:50] Food sensitivities [12:00] Overextending ourselves  [15:22] Managing schedules [16:45] Inadequate hydration [21:00] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

It's so easy to get caught up in the latest fad diets, but that's precisely what they're FADS! While we don't support chronic dieting, we always aim to give you the information so that you can make the informed decision to do what works best for you.  Specific health issues do require a nutritional protocol, and there is a time and a place for a low carb or ketogenic diet. Let us be your trusted resource, not google. Be sure to be honest with yourself and ask "What diet can I eat forever?'' Kelley back to work [:45] Emily’s CFSC Re-Grand Opening [1:27] Low carb and keto diets [3:30] Kelley’s experience with keto and low carb diets [4:00] Emily’s experience [4:30] What is ketosis [6:50] Metabolic flexibility [9:14] The 2011 study by the Journal of the American Medical Association Pro’s and con’s of keto [12:26] Bio-individuality [19:26]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Emily and Kelleys conversation continues from last week's episode.  “Its okay to not be fine” - Emily Emily speaks frankly of the adversity she’s been facing. She talks about how Covid has affected her business, Crossfit South City, how she has started asking for help for the first time in her life and the importance of taking time for ourselves. Her strength and perseverance through challenging times is something we can all learn from.  How the pandemic has affected Crossfit South City [1:20] Emily focuses on business [3:40] History of CSC [5:00] The struggle behind running a business [6:15] Emily’s back issues and the domino effect of being in chronic pain [9:25] How she perseveres through tough times [14:00] Social media break - Feeling mentally & emotionally drained [17:00] Being vulnerable and asking for help [18:35] Being open when things aren’t going well [20:25] Kelley talks about postpartum depression [21:30] “Its okay to not be fine” - Emily [22:50] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

2020 and the beginning of 2021 has been a rollercoaster of a ride for us all. In this two-part episode Emily and Kelley take time to share what's going on in their lives. You will hear them speak open and honestly about the ups and downs of owning a business during a pandemic, becoming a mother, chronic pain, struggling to find motivation and learning to give grace.  In this episode, Kelley’s shares her take on motherhood, what it’s like transitioning back to work and much more.  Big thanks to Emily for taking over Wellness Unfiltered while Kelley was out [2:24] Kelley talks about how being a mom has changed her life [3:25] Learning to give yourself grace [7:30] Self employment and going back to work [8:45] Finding care for Nolan [10:20] Mom guilt [11:15] Mediation [11:30] Support systems [12:24] Reevaluating what's important in life [13:25] Anxiety as a mother [14:15] Mommy time - working out, walking and stress relief [15:10] Schedules with a [17:03] The book - On Becoming Babywise [17:25] Shifting mindset and being more lenient on self [19:30] Kelley’s tries Chick-fil-A [21:15] - Please tune in to Part 2 to hear what’s new in Emily’s life and how she's overcoming some major struggles. Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Melissa Chapnick is a registered dietitian and owner of Priority Nutrition Counseling LLC, a private practice supporting clients as they prepare for pregnancy. She is passionate about helping soon-to-be parents prioritize their own health and well-being as they try to conceive, ultimately laying the foundation for a healthy pregnancy and future family. Melissa holds a Master of Public Health and Master of Science in Nutrition & Dietetics from Saint Louis University.  Kelley talks about going back to work since having Nolan [1:30] Melissa experience with children [2:40] Melissa’s background and business [3:25] Preconception clients - preparing clients for pregnancy  [4:!5] Why nutrition is important during pregnancy [6:15] Folic acid & prenatals [8:50] How age affects nutritional needs during pregnancy  [10:35] The eating whatever attitude during pregnancy [13:13] Kelley shares her experience about nutrition & hunger during pregnancy [16:15] Gestational diabetes [19:30] Melissa’s getting her PhD at Emory [21:00] The importance of iodine [22:40] Melissa’s background [24:40] The Placenta - the life line [31:00] Eating a wide range of nutrient dense foods [33:00] What it looks like to work with Melissa [35:40]   You can learn more about her services at https://www.prioritynutritioncounseling.com/ or by following her on Instagram @prioritynutritioncounseling. Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Confused about detoxes or the dizzying amount of nutrition advice you read online and over social media?  With all the diet advice out there, it’s easy to overlook some of the most basic nutrition guidelines - even if they're the most effective. When it comes to food and nutrition principles, sometimes basic is best. Please tune in to hear what we think are the most underrated tips that can help you get healthier along with discussion about triggers, motivation and habits. Emily purges her under and overrated health tips [1:30] Supplements [2:00] Kelley talks about what she thinks are under and overrated health tips [4:00-5:00] Long bouts of cardio [5:30-7:20] Strength training benefits [7:50] Kelley talks about her skeletal muscle mass prior to pregnancy, during and after and how it was affected [8:05] Juice detoxes and why they’re overrated [9:25] Elemental diet/ gut protocol [11:25] Phases of detox [11:50] Why relying on motivation isn’t a good idea [12:30] Daily habits [13:40] Triggers [14:35] Emily talks about what triggers her [15:40] Kelley shares her triggers [17:15] Be aware of your surroundings [19:00]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Nicole, Schuette, Columbia Fit Body Bootcamp owner, is a mother of 3, a business owner, licensed physical therapist, and a NASM Certified personal trainer. She is a fitness lover with a passion for inspiring others to transform their lives through better health, fitness, & mindset. In this episode, we talk about running a business, morning routines, kids, mindset, time management, and leadership growth. This is one you don’t want to miss. Nicole is such a genuine human and is doing amazing things in our community. How Emily and Nicole met [1:30] How Kelley and Nicole met [1:53] Jessica Cameron [2:06] Fit Body Bootcamp [2:30] Ed Mylett and Andy Frisella [4:30] Opening Fit Body Body [4:50] Working and mindset shifts [13:12] Inbody Machine [14:31] Time management and parenting [16:53] Nicole’s morning routine [19:04] Advice for mom [24:00] Postpartum [25:00] Kelley’s experience being a mom [29:18] Life coach [31:17] Disk profile [31:54] Twisted Tree [34:37] House rules [37:02]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Muscle mass, strength, and metabolic function are not only necessary for exercise, but also for the activities of everyday life. Evidence proves that having strong, healthy muscles plays an important role in the prevention of chronic diseases. Unfortunately, the phrase “use them or lose them” applies to all of your muscles. A sedentary lifestyle and poor diet significantly increases the rate of muscle mass loss. No matter what age you are, your muscle tissue can be strengthened and even regenerated with the right lifestyle changes. Other Roles Muscle Plays: -Muscles help to burn energy and fat. As muscle mass increases, the faster the body is able to burn calories/energy. This leads to an increase of your basal metabolic rate (BMR), which helps in losing weight  -Muscle correlates with strength, which is a predictor of longevity, especially in older men and women -Muscle improves survival with lung and bone diseases, improving long-term outcome and quality of life in people with COPD and osteopenia  -Patients with more muscle mass have shorter hospital stays and fewer surgical complications Muscles improve quality of life by helping you move better  How to Maintain Healthy Muscle Mass:  Building and maintaining muscle mass is nearly impossible without exercise. Adults should strength train AT LEAST two days a week along with aerobic exercise for maximum health benefits and to maintain muscle mass. Reviews from Lauren, Shannon, Jessica, Lexi [1:21] Why build muscle [4:33] BMR [4:58] Essential vs Non-essential Amino Acids [8:43] Recommended protein intake [8:55] Meat sweats [9:57] Hypertrophy Phase [19:38] Tony Soaib [21:22] Healthy Body Fat Range [26:38]

We’re talking shit today. But seriously, we’re talking about the importance of gut health and the role it plays in our immune system. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer. We urge you to pay attention tp your bowel movements; it is a good way to analyze your health. What is the gut microbiome [1:10] What is the function of the GI [1:50] 70 percent of our immune system is in the gut [2:30] Good and bad bacteria [3:00] Symptoms of gut dysbiosis [4:40] Kelley and Emily talks about our experience with SIBO [5:20] Parasites [7:30] Route cause of issues [8:00] Chris Kresser- Study on Gut Health [9:00] Things to consider when analyzing your gut health [11:40] Jim’s (Emily’s husband) eliminates dairy [12:20] Reintroduction of food after Elimination Diet [14:00] Dairy [4:45] Prebiotics & probiotics [16:15] Body Awareness [18:00] Leaky gut [18:50] Feeding gut bugs [21:10] Steps to improve gut health [22:20] Elimination diet [22:40]  l- glutamine benefits [24:15] 7 foods to avoid with gut issues [26:00] Ways to improve gut health [27:10]

I’m sure most of you have been on an airplane, and you’ve heard the attendant say “Put your mask on first.” Well this can be applied in your daily life as well. Self care isn’t selfish. In this episode, we discuss strategies to stay well organized in your life, and how to de-stress during busy times. After listening to this you will be able to apply these tips right away to your daIly life, and we are confident that they work. Emily’s Tips [2:28] Eisenhower Box [3:35] Calendly [3:35] Kelley’s Tips [4:30] REM Sleep [7:28] Creating a Bedtime Routine [8:00] Fit-Flavors [9:10] Pure Plates [9:11] Metabolic Meals [9:23] Food is Medicine [10:00] Supplementation [10:50] Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to wellnessunfiltered@gmail.com and you can visit www.ez-wellness.com and click on “Wellness Unfiltered” for our bio’s and more Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

We are continuing to talk sobriety and mental health with writer, mental health advocate and Podcast Host of “So Much”. If you missed Part 1 of Mac’s interview, you won’t want to miss it (Episode 37).  “You can be a constant for yourself.” - Mac Curran  People’s response to Mac’s writing [1:08] Mac’s passion for helping people [4:00] Mac’s story of sobriety [5:50] Ego & lessons in humility  [6:35] How medications play a role [8:13] Importance of self care [9:15] Searching for happiness from outside sources [10:25] Doing the work and trusting in yourself [12:50] Integrity and honesty [14:30] Fake happy [16:00] Mac’s vision for the future [18:15] Brene Brown [20:00] Mental health [23:00] Fear [24:30] Follow Mac on IG: @ dna_mac300 Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

“When you want recovery to work, and you work it, it won’t fail you.” - Mac Curran Mac is the host of @somuch_podcast, a Mental Health & Recovery Advocate, a self proclaimed SneakerHead. He’s connected with local streetwear boutique DNA on Washington Avenue in downtown Saint Louis to engage his audience with comfort to open up candid and informal conversations about sobriety, suicide, addiction & mental  and emotional wellness. About Mac: Mac Curran is a 34 year old Saint Louisan from UCity who has gained some national & a lot of local traction & visibility with his writing, sharing & public advocation for sobriety, mental health & emotional wellness on social media, via speaking engagements, and through his podcast “So Much” produced by Danny Zofness & Brandon Riegerix. Mac was an active opiate & benzo addict and alcoholic through his late teens & most of his twenties, finding sobriety in 2013 at age 27. Barring one short relapse in 2016 he has been very public about his recovery journey & his experiences living with numerous mental health conditions & chemical imbalances ranging from ADHD, Anxiety & depression to type 2 bipolar & borderline personality disorder. Mac uses fashion, streetwear & sneaker culture via his social platforms & connection with local streetwear boutique DNA on Washington Avenue in downtown Saint Louis to engage his audience with comfort to open up candid and informal conversations about sobriety, suicide, addiction & mental  and emotional wellness. Mac is currently working on his Masters in Social Work at SLU, owns his own creative consultancy firm called Last Day Creative, and just recently accepted a position as Marketing & Creative Director for LSL Cannabis, one of Missouri’s newest up & coming locally owned & operated Cannabis companies. Kelley and Mac reminisce about old times - Blink 182 concert [1:45] Growing up in Kirkwood [4:10] DNA StreetWear Boutique [5:50] Mac’s background story [8:35] Mac talks about his experience speaking at highschools about sobriety [10:50] AA [11:35] Mac’s experience to and in rehab [15:55] Mac speaks about having ADHD & being Bipolar [17:50] Mac talks openingly about his attempt to commit suside [19:16] Coming to terms with being an addict [21:40] “When you want recovery to work, and you work it, it won’t fail you” [23:10] What would have happened if he didn’t change [24:40] Emily talks about her highschool experience - Central Visual and Performing Art [26:15] Kelley talks about her experience with drugs & friends she's lost from substance abuse [27:25] Follow Mac on IG: @dna_mac300 Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

In this episode, we both share our personal experience with body image issues, overexercising, food deprivation, and mindset. We dive deep into the pressure we feel society and social media can put on us. We want you to thrive to be healthy, thrive to function well, and to be happy. If you're coming from a place of punishment and shame, you most likely will end up unhappy and not see sustainable results. We want to ask you, are you doing the right things to actually be healthy? We urge you to dig deep and ask yourself these questions? -Do I digest my food well? -Do I have a healthy relationship with food? -Am I over exercising? -Am I sleeping well? -Do I have healthy relationships?  -For the ladies: Do I have a regular cycle? Combined, Kelley and I have over 30+ years of experience in this industry. In our clinical practice and from our own experiences, if you don't start working on your behavioral habits, if you have poor emotional health, and if you don't work on the things that are going on internally, you aren't healthy. We always suggest working with a professional such as a Therapist, a Certified Health Coach, or a Registered Dietician. Health and bio-individuality [3:20] Kelley and Emily have over 30+ years of experience [4:22] Elimination Diet & Fodmap Diet [6:50] Kelley’s personal experience with body image issues [7:45] Emily’s personal experience with body image issues [9:05] Feelings of guilt and shame [14:32] Social media detox [20:00] Behavioral habits [28:40] Working with a professional [29:00]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

We had to break Lexi's interview into a two-parter? Who else thinks she should be a reoccurring guest?! She could truly be our head chef and dietician. In this episode, we dive into Lexi's favorite kitchen gadgets, spices, and food philosophy. She believes in balance and that no foods are off-limits. She also shared with us her current goals and dreams for the future. Plus, what it's like working with Jillian Tedesco, Owner of Fit-Flavors. Be sure to DM us for one of her favorite recipes: Recipe: spicy peanut pad Thai. Lexi’s favorite kitchen gadgets [1:00] Lexi’s favorite spices [3:30] Pesto ingredients [4:00] Truffle Salt [4:28] How Lexi’s boyfriend Tanner lost 200 pounds [5:16] Fit-Flavors [6:00] Experience working with Jillian [6:18] Volunteering at Operation Food Bank [7:03] Lex’s future plans [9:59] The book called “Cook” by Michael Pollan “Third Plate” by Dan Barber [13:15] Finding balance [25:32] Lexi’s approach to health and her philosophy with food [26:30] Fit-Flavors locations [29:10] Follow Chef Lex on IG: @Chef_lex Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

In this two-part episode, we talk with local self-made chef Lexi Linsenman. Lexi is a dietician in training, recipe developer, content creator, and Community Coordinator for Fit-Flavors. She has also been featured on the local news station KSDK. Some of the things you will learn about Lexi's approach to health and wellness: -She doesn't have a dogmatic approach; she believes in bio-individuality. -No food groups are off-limits! -She cooks with all different colorful vegetables, spices, and healthy fats. -Her positive energy is contagious. -She supports the community by shopping with local farmers. The top two she mentioned were Tony's Family Farms and Marshall Family Farms. After listening to both episodes, we know that Lexi will inspire you to get creative in the kitchen and try different things.  Kelley talks about her final weeks being pregnant [1:10] Introduction to Lexi Linsenman [1:30] Emily and Kelley’s connection to Lexi and Fit-Flavors [2:40] Redhead Athletic Wear [4:00] Lexi’s first time cooking [4:46] The Food Network [9:20] A healthy version of chicken and waffles [10:30] The color wheel [11:30] Tips on learning how to cook [13:45] Creating a connection with food [17:50] Tony Tomatoes [18:40] Local Sources [23:00] Marshall Family Farms [23:10] Cooking for the family [24:40] Follow Chef Lex on IG: @chef_lex Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

We believe that to be truly happy in marriage, couples must be willing to grow and adapt. In this episode we talk about helpful tips on how to create a healthy relationship. As we all know, no marriage or relationship is happy all the time. It’s how we decide to handle and respond to conflict that can save or break a relationship.  Redhead Athletic Wear popup shop [1:00] Southside Alchemy  Kelley moves into Kirkwood [4:01] Communication with spouse [7:00] Role in the relationship [8:20] Knowing what makes your significant other happy [12:00] Loving yourself so you can love others [13:01] 5 Love Language Quiz [13:30] Showing support [15:00] Take a step back [18:32] Taking care of your health for yourself and for your significant other [19:45] Grow together or apart [22:05] Don’t point out your own flaws [22:55] Keeping score [25:05]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Inflammation happens to all of us at some point or another. It’s your body’s response to injury or damage. Whether you develop an infection or break an arm, your immune system triggers inflammation to begin the healing process. It’s a self defense mechanism. Contrary to popular belief, inflammation isn’t all bad but if it goes on for too long or you have too much, it can lead to health issues. On this episode Emily and I talk about how to test your level of inflammation, ways to lower inflammation and much more. What is inflammation? [6:02] What causes inflammation [7:03] C-Reactive Protein Test [8:32] Proinflammatory foods [10:00] Metabolically healthy [10:55] Lab review & preventive measures [14:00] Sleep and inflammation [16:13] Nightshades and joint pain [17:07] Omega-3 benefits [18:31] Ways to lower inflammation [21:45] Curcumin/ Turmeric [25:15]  Mitochondria [28:15] Gut issues [29:29] Bone broth - Kettle and Fire, Bolyards [31:55]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Our first episode in 2021! There is so much nutrition information floating around out there; it can be challenging to see the truths and myths behind them all, such as:   - All carbs are bad. - Fat will make me fat.   A big chunk of this information is often false and is not evidence-based, or it can be outdated science. Sadly, this creates confusion and can lead to an unhealthy relationship with food. In this episode, we talk through the most common food rules and myths that have become well believed and hard to debunk. We are here to help you navigate through the "food rules" society has presented us with. In the end, we believe the better of a relationship you have with yourself, the better of a relationship you will have with food. Getting educated [2:50] Eating healthy vs eating for weight loss [4:45] Debunking the “if I’m not dieting, I’m not on track” mindset [6:00] Emily and her experience with low carb diets [6:50] Dieting myths [8:00] Your diet doesn’t define you [12:32] Different diets for different seasons of life [14:30] Checking in with yourself/ mindset check [15:15] Food rules have too much power over our mindset [17:30] Getting in-tune with self [18:50] Stop the negative narrative [21:16] Being thankful for your food [24:15] A new episode drops every Monday at 5 am. You can find us on Spotify, SoundCloud, Apple, and ITunes. If you have any questions, be sure to shoot us a DM. Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

New Year’s resolutions flop for many reasons—both ambition and fear play roles in their self-destruction. We converse about the importance of having a plan, setting deadlines, how behavior drives change, simplifying goals and the importance of hiring a coach. With this information we hope that you’ll find it easier to obtain your goal/s.  Setting NY resolutions [2:15] Restriction vs balance [4:40] The power of habit and awareness [5:25] Why people have a tough time changing [6:00] Journaling & how it can help encourage change [8:20] Simplifying goals [9:55] Precontemplation [11:47] What are you willing to do to reach your goal? [12:45]  Hiring a coach or an expert to help you achieve your goal [14:15] The importance of scheduling and setting deadlines [15:50] Having a plan [18:00] Small daily changes [20:35]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Stress Relief Episode #29   Stress triggers your fight-or-flight response in order to fight the stressor or run away from it. Typically, after the response occurs, your body should relax. Too much constant stress can have negative effects on your long-term health. 2020 has been a year for all of us. Emily and I found it to be appropriate to offer some useful strategies on how to manage. The goal of stress management isn’t to get rid of it completely, but learn how to handle and address it.  Emily & Kelley talk about their personal experience with feeling stressed [2:00] Focus on today [3:00] Gratefulness [4:18] Tactics on what to do when feeling stressed [7:50] Meditation - Calm, Headspace [8:0] Box Breathing [8:45] Exercising for stress release [9:40] Physical indications of being in a stressed state [11:50] Sleep [12:30] Routine [17:02] Emily talks about how much she loves her Acupuncture mat [18:18] Consistency with self care habits [24:50] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Let’s be real, we all snack. And actually, snacking isn’t “bad” for you if you do it in moderation and make healthy choices.  On this episode, Emily and I give some of our favorite snack options. We talk about the importance of having a balanced snack as opposed to the typical grab and go gas station option.  Our favorite places to get Burgers in STL [2:00] The Dam, Macs Local Eats & Village Bar [3:45]  Kounter Kulture Sandwich and Songbird [6:30] Late night snacking [9:05] Why we’re not a fan of the word “snacks” [10:00] Blood sugar levels [11:15] Helpful questions to ask prior to eating [13:00] Food journaling [15:00] Taking time for food to digest [19:22] Kelley’s favorite snacks - Bolyards bone broth [19:45] Energy balls [22:00] Emily’s favorite snacks [22:50] Migrating motor complex [27:55] Timing of last meal [28:50]   As always, thank you for listening! Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Now, more than ever is the time to focus on our health. Your immune system is your body’s natural defense system and has to work hard all through the year, whether it’s offering protection from a flu virus or an infection that could happen any time. Emily and I discuss various ways to enhance your immune system with minimal effort.  What we can do to boost our immune system [3:50] Choosing one healthy goal at a time [5:00] The power of sleep [5:55] Gut health [8:30] Cooking at home to improve health [10:12] Replace instead of remove [12:00] Supplements [13:25] Adaptogenic herbs - [15:05] Ashwagandha [18:35] Panax Ginseng [19:25] Maca powder [20:18] Astragalus [21:25] Rhodiola [22:25]  Getting outside & movement [23:50] Food is medicine [25:00] Positive mindset [27:00]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

We've all tried a detox at one point or another but there are many ways to detox. Emily and I explain some common misconceptions about detoxing along with evidenced-based ways to rejuvenate your body’s detoxification system. Ways on how to detox your home, cleaning products, makeup, food and even toxic relationships are discussed.  Kelley buys a home [1:15] Ways to detox your home  [3:00] Himalayan Salt lamps [4:40] Emily explain what “Buzzwords” are  [6:40] Household plants [8:00] Sage cleansing your home [9:05] Check the quality of your water [10:07] Electronics [11:00] Plastic vs glassware [12:40] Detoxing with foods [13:00] Swapping out foods vs taking out [16:50] Antioxidants [18:20] Detoxing from toxic relationships [19:50] Summary of episode [27:05] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

It’s all about Thanksgiving! Emily and I share our favorite thanksgiving traditions, sides and recipes. We also give helpful tips on how to enjoy the holidays guilt free and on how to avoid gaining the inevitable holiday pounds. Emily talks about how the seasonal changes have affected her [1:30] “Dog grounding” [3:00] Kelley & Emily express their love of Thanksgiving [8:30] Kelley shares her favorite Thanksgiving salad recipe [12:30] https://www.justataste.com/shredded-kale-brussels-sprout-salad-lemon-dressing-recipe/ Emily’s family Thanksgiving tradition [14:35] Holiday weight gain [15:22] “I’ll start Jan 1st mentality” [17:13] Tips on how to avoid holiday weight gain and stay healthy [18:15] Goal setting [18:30] Portion control [19:10] How to plate your food [21:23] Hydration and movement [23:00] Sleep and stress {24:07] All or nothing attitude around food [25:25] Snacking and meal spacing [28:30] Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Emily and I watched the documentary, “The Social Dilemma” and gave our honest feedback on the documentary and our take on social media.  Kelley’s take on the documentary [1:15- 3:54] Emily’s review  [3:55 - 5:00] How social media affect our youth [7:00] Choosing not use phones during certain situations  [13:40] Overconnected and not being able to unplug [16:30] “Cookies” - how social media is creepily invading our search feed [19:00] Making a conscience decision to limit SM use [24:00] Being present [25:00] Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

In this episode, we had the pleasure of sitting down with Jillian Tedesco, Founder & CEO of Fit Flavors.  Jillian formed Fit-Flavors in 2009. She has 10+ years of personal experience and a culinary degree from Le Cordon Bleu Culinary Institute. We know that listening to this episode will light a fire under your ass. We discuss all things from starting a business, being an entrepreneur, a mother, and cultivating the life of your dreams.  We cannot wait to have Jillian back on the Podcast to discuss… we’ll; you’ll have to tune-in to hear Jillian’s big future plans. Jillian announces new Fit Flavors location [2:20] Our love for tequila [4:15] Pregnancy and drinking [5:50] Jillian’s story about Fit Flavors  [7:25] How Jillian worked through having anxiety [9:30] Jillian’s faith in God [11:30] How Jillian created and design meals [14:00] Having a baby and running a business [20:00] How to approach eating healthy with kids  [23:00] Fit Flavors core values and Jillian’s take on fad diets [28:00] Creating a healthy relationship with food [30:00] Whole food nutrition and balanced eating [32:00] Mental side of nutrition [37:30] Reverse and yo-yo dieting [39:00] Jillian’s food philosophy [44:20] Jillian’s favorite foods [49:50]   Follow Jillian on IG: @jilliantedesco Check out Fit Flavors website: https://fit-flavors.com Follow us on IG: @wellness.unfiltered Follow Kelley: @kbakesbug Follow Emily: @emilyzwilling

Emily makes a BIG announcement. You’ll want to hear this!  Also on today’s episode we talk about all things social media. From ways to detox, the mental and emotional effect of being on social media and the reasons to be on SM, we cover it all. We want to know what draws you to social media and what you like and dislike about it. Tune in to hear our take.  Emily makes a BIG announcement - Redhead Athletic Wear [1:06] Social media’s impact [5:50] The Social Delima [6:25] Social media detox [8:09] Moments app [9:00] Reasons to unfollowing people [10:00] Triggers [13:05] Jade Teda [13:50] Liking posts [16:30] Followers don’t equal currency [18:20] Be the same person in real life as you are on SM [19:18] The lost art of conversation [20:45] Treating people differently bc of their amount of followers [21:30] Why are you on SM? [24:40] Alter ego's [25:00] Follow Emily's new venture, Redhead Athletic Wear @ Website: redeadathleticwear.com  Instagram: redhead_athletic_wear Follow us on IG: @wellness.unfiltered Follow Kelley: @kbakesbug Follow Emily: @emilyzwilling