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Welcome to Sweet Mind!

Welcome to Sweet Mind!

Welcome to Sweet Mind!

There are so many different types of therapy—and finding the right one for you can feel overwhelming. In this episode, Holly, Kelly, and Emma are joined by somatic therapist, educator, and embodiment guide Molly Bienstock for a powerful conversation about somatic therapy, Internal Family Systems (IFS), body-based healing, and how to better understand the language of your internal parts.We explore:What somatic therapy is and how it differs from traditional talk therapyHow IFS and parts work helps us connectWhy curiosity over judgment is a powerful healing toolThe connection between trauma, the nervous system, and body responsesHow somatic therapy mirrors shamanic and ancestral wisdomPlus, Molly shares their deeply personal journey of healing after a traumatic injury and how that experience shaped their work in Somatics, embodiment, and therapeutic support. This episode is a must-listen for anyone interested in deepening their connection to the body, building internal safety, and exploring healing through the lens of Somatics and Internal Family Systems (IFS).Topics Covered:What is Somatic Therapy?Understanding Internal Family Systems (IFS) and “parts work”Connecting with the Self and reparenting wounded partsTrauma and body-based responsesReframing judgment into curiosityBoundary-setting and “spicy containers” for your inner partsOrienting Practices for grounding and safetyHumor, boundaries, and curiosity in healing workDaily ways to tune into your body's languageConnect with Our Guest: Molly Bienstock (Magic with Molly) @rabbischmoolyResources:Creative Wellness E-Workbook – Use code KEEPCREATING for 15% offWaves of Creativity Retreat in Costa Rica – Nov 9–14, 2025Episode 74: Shamanism & AnimismEpisode 115: Creative Wellness @artoflovingSupport the showJoin the ~*Dream Team*~ to support the podcast!Get the 28 Day Creative Wellness Challenge E-Workbook- Use the code KEEPCREATING for 15% off! Work 1:1 with Holly through mentorship & coachingJoin the FREE *Creative Wellness Collective* to continue the conversations we have on the podcast with fellow listeners!Give the gift that keeps on giving-- Custom Meditations!Follow @howthewiseonegrows and @hollyzajur on Instagram for more and check out more offerings online.Episode sponsored by Connect Wellness. Connect Wellness empowers people with tools to connect with themselves, others, and the present moment.Be wise-- sign up to be the first to know what's next!

"Part of becoming a man is learning to father yourself with discipline, encouragement, and truth." – Jeddy AzumaToday on Embodied Relationship Experience:Why becoming a man is an ongoing process, not a single defining momentThe importance of initiation and ritual in shedding outdated identitiesHow fathering yourself creates confidence and inner stabilityThe tension between external validation and inner truthHow mature masculinity expresses love, purpose, and presenceConnect with Jetty:Jetty Azuma's platform: Rising Man MovementFollow Jetty on Instagram: @risingmanmovement | @jeddyazumaConnect with John:Instagram: @‌john_winelandWebsite: www.johnwineland.comStart with a zero-commitment 7-day trial at The Embodied Relationship Experience Membership PlatformJoin a free trial of ERE: theembodiedrelationshipexperience.comApply for TEACHER TRAINING: TT 2025: $2500 DepositPrivate coaching: CoachingJoin our exclusive offer for masculine practitioners: The Body of Depth - A Masculine Embodiment Practice CircleGet the book -  johnwineland.com/book-from-the-core

“There is no containment without nervous system regulation. You can't hold your partner if you can't hold yourself first.” - John WinelandToday on Embodied Relationship Experience:The difference between containment and controlHow containment supports emotional and nervous system regulationContainment as a foundational masculine skill (and how women benefit too)Real-world examples of emotional containment in relationshipsWhy containment without nervous system regulation won't workContainment as a sacred responsibility in conscious partnershipConnect with John:Instagram: @‌john_winelandWebsite: www.johnwineland.comStart with a zero-commitment 7-day trial at The Embodied Relationship Experience Membership PlatformJoin a free trial of ERE: theembodiedrelationshipexperience.comApply for TEACHER TRAINING: 1000 Hour Teacher TrainingPrivate coaching: CoachingJoin our exclusive offer for masculine practitioners: The Body of Depth - A Masculine Embodiment Practice CircleGet the book -  johnwineland.com/book-from-the-core

Sometimes Yoga teachers can fall victim to workplace bullying because, we can wrongly believe, Yoga people are all good people. How can we protect ourselves from bullying in Yogaland while still showing up as our caring selves? Also, a small ‘community of practice' insight from a class I attended last week. I hope it helps!Read the specifics about my new 3-month coaching package here: www.amymcdonald.com.au/coachingBook in to talk about working together here: https://scheduler.zoom.us/amymcdonald/coachingJoin us on Patreon here: www.patreon.com/AmyMcDonaldJoin me for online Yoga here: https://app.moonclerk.com/pay/3znlrz7xsqy4

In this follow-up to our most popular episode on the decision to have kids or remain childfree, we expand the conversation to explore the culture, politics, and personal experience of care with award-winning journalist and author Elissa Strauss.Elissa is the author of When You Care: The Unexpected Magic of Caring for Others and a writer for The New York Times, The Atlantic, Glamour, and more. In this episode, she shares deep insights into why care is undervalued in society—from parenting and caregiving to the structural changes needed to support those who provide care.In This Episode, We Discuss:✅ What care really means (beyond parenthood and childfree choices)✅ How culture and politics shape our views on caregiving✅ Why care work is undervalued—and how we can change that✅ The emotional and financial toll of caregiving✅ How we can build a society that truly supports caregiversAbout Our Guest: Elissa StraussElissa Strauss is a journalist, essayist, and opinion writer covering parenthood, caregiving, feminism, and social change. She has contributed to The New York Times, The Atlantic, Glamour, Slate, and was a CNN contributing writer. Her book, When You Care: The Unexpected Magic of Caring for Others, examines the transformative power of care and why we must rethink how we support caregivers in modern society.

Welcome to The Conscious Couples Podcast with Emilia Smith and Alan Lazaros. In this episode, they reveal a powerful tool that helps people worldwide determine whether they're being mistreated or experiencing something more profound. They walk through the 10 most common signs of mistreatment and how even well-meaning partners can cause harm without realizing it. You'll also learn how your past may affect what you tolerate now—and what to do if your heart, mind, and gut don't agree. Whether you're in a relationship or single, this episode will help you recognize red flags early and give you the clarity to take the next step.Show notes:(2:18) What is the mistreatment scorecard?(4:06) Green, yellow, red: Growth skittles and top 10 mistreatments(7:38) Why your gut often knows first(10:29) Small mistreatment can lead to abuse(11:54) Bonnie has this to say about Alan and Emilia's Relationship Talks.(13:31) Rational lies: Why we stay too long(17:05) Unseen mistreatment(20:13) Growth comes from honest scoring(22:52) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #46 on Thursday, April 17th, 2025, at 05:00 pm Eastern Time: “How to Create More Quality Time with Your Partner” -https://bit.ly/4hGYm1h Learn more about:Evolve Movie Club Link - https://forms.gle/bBZUbFEeD2ijypCT7___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

If your internal manager was up for review… would they be getting a raise or a performance improvement plan?

Assuming everything is fine in your relationship might be causing cracks to form. In today's episode, Emilia and Alan explore the silent relationship killer. They share real-life coaching experiences where couples unknowingly drifted apart due to a lack of communication and self-awareness. Together, they provide practical steps to help couples stay connected, set relationship goals, and ensure both partners grow together, not apart.Show notes:(4:05) Why discomfort leads to relationship growth(5:34) A real-life example of a couple drifting apart(7:35) The danger of avoiding hard conversations(10:06) The cycle of ignoring problems until it's too late(12:17) Sherysse, another satisfied client, shares her beautiful journey with Alan and Emilia.(16:42) How setting goals keeps you humble(22:42) A simple gratitude habit to strengthen relationships(24:46) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #45 on Thursday, March 20th, 2025, at 05:00 pm Eastern Time: “The Top 10 Most Common Ways Partners Mistreat Each Other” -https://bit.ly/4i31rcu  Learn more about:Evolve Movie Club Link - https://forms.gle/bBZUbFEeD2ijypCT7___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

What if you could prevent your relationship from falling apart before it's too late? Many couples break up not because they don't love each other but because they ignore small problems until they become too big to fix. In this episode, Emilia and Alan reveal the two biggest reasons couples struggle. Learn how to recognize early signs of trouble, build emotional security, and take responsibility for your growth so your relationship can thrive. Whether in a committed relationship or preparing for one, these lessons will help you build trust, communicate better, and create a relationship where both partners feel safe, heard, and valued.Show notes:(2:30) Why couples wait too long to get help(5:44) Unhealed wounds and relationship struggles(7:46) The silent shame that leads to breakups(9:50) What is psychological safety?(12:14) Signs you don't feel safe in your relationship(14:22) Listen to Jason's and LJason'sestimLisa'son Alan and Emilia's RelaEmilia's Coaching.(16:40) How fights weaken your relationship(20:26) What safety looks like for each partner(24:14) The role of personal growth in love(28:40) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #45 on Thursday, March 20th, 2025, at 05:00 pm Eastern Time: “The Top 10 Most Common Ways Partners Mistreat Each Other” -https://bit.ly/4i31rcu  Learn more about:Evolve Movie Club Link - https://forms.gle/bBZUbFEeD2ijypCT7___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Welcome to The Conscious Couples Podcast with Emilia Smith and Alan Lazaros. In today's episode, they discuss a real-life coaching session where a couple had to choose between an African safari and their long-term financial goals. They break down the law of trade-offs, the importance of communication, and why mapping out dreams together is key. Whether your bucket list includes travel, personal growth, or big life milestones, this episode will help you find a way to make it happen—without sacrificing your relationship.Show notes:(2:32) A client's bucket list dilemma(5:08) Men's perspective on bucket lists & practicality(10:25) The law of trade-offs: Dreams Vs. Reality(15:17) Here's Angela and Caleb sharing their Relationship Talk experience(16:35) Why couples should use a shared whiteboard(19:00) How a couple reworked their roadmap to make a dream happen(23:19) Why do some dreams get suppressed in relationships(26:50) How to strategically plan bucket list goals(29:43) OutroEpisode Reference:What a wonderful day! - https://bit.ly/3XoQfik Book a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #45 on Thursday, March 20th, 2025, at 05:00 pm Eastern Time: “The Top 10 Most Common Ways Partners Mistreat Each Other” - https://bit.ly/4i31rcu  Learn more about:Evolve Movie Club Link - https://forms.gle/bBZUbFEeD2ijypCT7___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

What is creative wellness? How do creativity and wellness intersect, and why is this so important—especially now? In this episode of How the Wise One Grows, Holly Zajur and Kelly Eberle sit down with guest Preston Slaughter to explore how creative wellness is a powerful tool for healing, resilience, and reimagining the world we need today.In a world that often feels overwhelming, we discuss:What is creativity, and when did it first show up in our lives?What blocks creativity? Unpacking perfectionism, societal expectations, & fearWhat is creative wellness? How creativity supports mental, emotional, & physical well-beingWhy creative wellness is a necessary antidote to today's challengesThe impact of play, imagination, and intuition in reclaiming creative expressionHow creativity extends beyond art—into how we build our lives and communitiesOur upcoming Creative Wellness Retreat in Costa Rica!Creative wellness isn't just about making art—it's about living creatively, embracing play, and using imagination as a tool for growth. In this episode, we talk about how creative expression can help process emotions, cultivate resilience, and reimagine new possibilities—whether through movement, storytelling, mindfulness, or daily rituals. If you've ever thought, “I'm not creative”—this episode is for you.

Discover the roles that shape love and how to bridge the growth gap. In this episode, Emilia and Alan share clear, simple insights to help you strengthen your bond. They show how small shifts in daily habits might slowly change your relationship. With real-life examples and heartfelt advice, they introduce three key roles—pusher, nudger, and inspirer—that each partner might play. Their conversation shows how being aware of your actions and leading by example can bring you and your partner closer.Show notes:(2:48) Exploring three relationship roles dynamics(3:19) Understanding the “60 rule” in relationships(4:22) Daily connection and bridging the gap(7:02) Moving from agree-to-disagree to true integration(17:03) Identifying the pusher's role in action(20:11) Listen to what Amy and Chris have to say about Alan and Emilia and the Relationship Talk.(21:23) Explaining the nudger role effectively(26:06) Learning the inspirer role by example(34:21) Growth integration(38:39) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #45 on Thursday, March 20th, 2025, at 05:00 pm Eastern Time: “The Top 10 Most Common Ways Partners Mistreat Each Other” -  https://bit.ly/4i31rcu  Learn more about:Evolve Movie Club Link - https://forms.gle/bBZUbFEeD2ijypCT7___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Have you ever wondered why some people tolerate mistreatment while others set strict boundaries? In this episode, Emilia and Alan break down the “Richter Scale” of relationships—how our upbringing influences what we see as usual in love, conflict, and emotional connection. They explore how past experiences shape how we treat (and accept treatment from) our partners. They share personal stories and examples of how childhood environments create unconscious relationship patterns. Whether you grew up in a calm, respectful household or one filled with tension and conflict, this episode will help you assess your relationship standards. More importantly, you'll learn to set a healthier, higher standard for yourself and your partner.Show notes:(2:05) What is a relationship Richter scale?(3:45) Why your normal might not be your partner's(7:04) How childhood experiences shape what we tolerate(12:50) Recognizing mistreatment & raising standards(14:45) Listen to what Amy and Chris have to say about Alan and Emilia and the Relationship Talk(16:55) Breaking generational patterns of toxic relationships(24:26) How to start raising your standards(28:10) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #44 on Thursday, February 20th, 2025, at 05:00 pm Eastern Time: “Getting on the Same Page About Personal Growth” -  https://bit.ly/4jz6bZ0Learn more about:Evolve Movie Club Link - https://forms.gle/bBZUbFEeD2ijypCT7___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Welcome to The Conscious Couples Podcast with Emilia Smith and Alan Lazaros. In today's episode, they explore emotional maturity—why it matters and how it strengthens relationships. Learn key skills like self-awareness, emotional regulation, and healthy communication. Plus, assess your relationship with a simple rating system. Tune in to grow together, not apart!Show notes:(3:44) What emotional maturity looks like in relationships(6:40) Defining emotional maturity Vs. Immaturity(12:40) The 10 key skills that define emotional maturity(14:49) Relationship rating exercise: Green, yellow, red system(21:42) Lucas and Antonie discuss Alan and Emilia's Relationship Coaching.(26:20) The long-term impact of emotional immaturity(29:37) Real-life example: Emotional immaturity in daily life(35:26) How to actively build emotional maturity in your relationship(38:55) OutroDigital Asset:The 10 Facets of Emotional Maturity - https://bit.ly/4hyiGTgBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #44 on Thursday, February 20th, 2025, at 05:00 pm Eastern Time: “Getting on the Same Page About Personal Growth” -  https://bit.ly/4jz6bZ0Learn more about:Evolve Movie Club Link - https://forms.gle/bBZUbFEeD2ijypCT7___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Unlock the secrets to transforming your relationship. In this episode, Emilia and Alan explore four communication styles, which help you identify your default approach and how it affects your relationship. They share real-life examples, discuss the impact of past experiences, and provide practical ways to shift toward healthier, more effective conversations. Whether you struggle to speak up, avoid conflict, or tend to dominate discussions, understanding your communication style can strengthen your connection.Show notes:(2:44) The “iceberg” concept—what's beneath communication struggles?(4:21) Passive communication(5:50) Assertive communication(7:05) Metaphors for communication styles: Turtle, Puffer Fish, and Turtle Puff(11:18) Passive-aggressive communication(17:08) Derek shares his experience with Alan and Emilia(18:35) Aggressive communication(22:14) Recognizing aggressive tendencies and setting boundaries(26:39) The key to healthy relationships(28:58) OutroDigital Asset:Communication Styles - https://bit.ly/3Eo2EN1 Book a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #44 on Thursday, February 20th, 2025, at 05:00 pm Eastern Time: “Getting on the Same Page About Personal Growth” -  https://bit.ly/4jz6bZ0___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

In this episode, Kelly and I get real about what it means to navigate the wild ride that is 2025. We dive into the tools, practices, and mindset shifts tucked into our "emotional go-bags"—the essentials we lean on to make it through these times.This conversation also offers a behind-the-scenes look at how How the Wise One Grows is evolving, including our vision to make this podcast not just a place for inspiration but a true community—a sanctuary to help us all feel a little less alone in these challenging times. So let us know what you think by leaving a review or sending us a message!Expect a mix of deep reflection, laughter, and the kind of levity we all need to navigate life one day at a time. Whether you're looking for practical tools to ground yourself, inspiration to keep going, or just a good laugh, this episode will leave you feeling more connected and supported.What You'll Hear in This Episode:The concept of "emotional go-bags" and what's inside ours.Why building community through the podcast matters now more than ever.A glimpse into the evolution of How the Wise One Grows to meet the moment.Moments of joy, humor, and levity to brighten your day.Resources and Links Mentioned:28 Day Creative Wellness Challenge E-Workbook- Use the code KEEPCREATING for 15% off!Creative Wellness Retreat in Costa RicaEmotional Go-Bag, Go-To's: Box Breath & Yoga NidraFollow us on Instagram for updates and conversations: @howthewiseonegrows @hollyzajurLet's Keep the Conversation Going:What's in your emotional go-bag and what was your shake break song? Share with us on Instagram HOWTHEWISEONEGROWS or in the comments below—your ideas could inspire someone else!Support the showJoin the ~*Dream Team*~ to support the podcast!Get the 28 Day Creative Wellness Challenge E-Workbook- Use the code KEEPCREATING for 15% off! Work 1:1 with Holly through mentorship & coachingJoin the FREE *Intentional Living Community* to continue the conversations we have on the podcast with fellow listeners!Give the gift that keeps on giving-- Custom Meditations!Follow @howthewiseonegrows and @hollyzajur on Instagram for more and check out more offerings online.Episode sponsored by Connect Wellness. Connect Wellness empowers people with tools to connect with themselves, others, and the present moment.Be wise-- sign up to be the first to know what's next!

Are you the kind of person who wants a better relationship but isn't sure where to begin? What if the secret lies within you? In today's episode, Emilia and Alan reveal how personal growth fuels lasting, meaningful relationships. Through personal stories and real-world coaching experiences, they highlight why actions outweigh words, how self-discipline drives growth, and what happens when one partner outpaces the other. Tune in to learn how to break through stagnation and create the partnership of your dreams.Show notes:(1:59) The “Me” builds the “We.”(6:42) Pretenders Vs. Doers in growth(11:28) Real habits of growth-oriented people(13:51) Julie, a listener to The Conscious Couples podcast, shares why she subscribes and listens consistently.(15:09) The impact of personal effort on relationships(17:26) Balancing business and personal life(22:57) Relationship Talks Event invitation(24:38) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #44 on Thursday, February 20th, 2025, at 05:00 pm Eastern Time: “Getting on the Same Page About Personal Growth” -  https://bit.ly/4jz6bZ0___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Welcome to The Conscious Couples Podcast with Emilia Smith and Alan Lazaros. They explore why courage is essential for expressing your needs and creating deeper intimacy. Through real-life stories, playful anecdotes, and actionable advice, they discuss how fear and past rejection shape our ability to ask for what we need. Learn how to identify your core needs, overcome the fear of rejection, and build a more balanced partnership, perfect for couples and individuals committed to personal growth and meaningful connections.Show notes:(2:24) Funny story: Courage at a dance club(6:29) What is courage, and why does it matter?(8:31) The “Rainbow Slide” explanation(14:37) How rejection shapes our fear of asking(16:43) Alicia shares her experience with Relationship Talks(19:21) Identifying unmet needs in relationships(22:49) Balancing conflicting needs in partnerships(24:58) Risks of being overly selfless or selfish(30:11) The "growth gap" in relationships(32:18) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #44 on Thursday, February 20th, 2025, at 05:00 pm Eastern Time: “Getting on the Same Page About Personal Growth" -  https://bit.ly/4jz6bZ0 ___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Want to get in touch? Send Claire a message!Happy New Year and welcome to Episode 107 of the Eat for Endurance podcast!We're kicking off Season 7 with a bang, featuring two awesome guests: sports dietitian Kylee Van Horn, RDN and journalist and writer Zoë Rom. These two are not only best friends but also trail-running partners, running coaches, Aussie dog moms, and co-hosts of the podcast Your Diet Sucks.With the New Year in full swing, you're probably seeing an avalanche of marketing nonsense plus a lot of confusing if not harmful advice. That's why this episode is all about cutting through the nutrition noise.Kylee, Zoë and I discuss why athletes are particularly vulnerable to diet BS, and how to identify and reject nutrition misinformation (especially online). We also chat about how to become the best version of yourself without falling into the trap of constant data tracking and optimization. Other highlights from our conversation include:What to look for when choosing supplementsWhether trendy products like ketones and sodium bicarbonate are worth the investmentWhy sugar is crucial for endurance athletesWhy extremes in the world of nutrition are not the place to beThe importance of working on nutrition basics before chasing after all the "shiny objects"Kylee's and Zoë's "nutrition hot takes"And so much more!This episode is packed with practical advice, and plenty of laughs. I hope you enjoy it!Before you give this episode a listen, I want to shout out my NEW nutrition membership service Fuel for Life Crew! It's just $30/month, and your membership includes:Direct support from me AND a group of awesome people like YOUPrivate Slack channel organized by different areas of interestLive presentations on topics that you help choose (with replays available)Full access to my online library of resources at no extra costYou can join monthly and cancel anytime, and you get 50% off your first month with code FUEL50 if you join by January 31st. Get more info by visiting my website, eatforendurance.com.Additional Links & Announcements:Listen to Your Diet SucksPre-order Kylee's new nutrition book for endurance athletes  Check out my free nutrition downloadsFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Frustrations aren't just complaints—they're pathways to innovation! In today's episode, Emilia and Alan share a powerful tool that transformed their connection and deepened their understanding of each other. Learn why expressing gratitude and frustrations is key to building psychological safety and fostering collaboration in your relationship. They discuss how unspoken frustrations can create unseen wedges, the importance of honest communication, and how gratitude can coexist with constructive criticism. Whether single or in a relationship, this episode offers practical tips to foster openness and growth with your partner.Show notes:(2:25) The powerful relationship tool(5:16) The “home theater” story and frustrations(9:09) The role of psychological safety in relationships(14:34) Bonnie says this about Alan and Emilia's Relationship Talks.(17:09) Why frustrations spark creativity and innovation(24:24) The genius of the “and” in communication(28:19) Relationship coaching and upcoming events(30:22) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #43 on Thursday, January 16th, 2024, at 05:00 pm Eastern Time: “How to Be More Courageous with Your Partner” -  https://bit.ly/3BJUqhi___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Are you being your true self in your relationship, or are parts of you hiding to fit in? In this episode, Emilia and Alan discuss what it means for your partner to love all of you genuinely—your past, present, and future selves. With relatable stories and actionable advice, they'll inspire you to reflect on your relationships and teach you how to foster more profound, authentic connections. Whether you're single, dating, or in a long-term relationship, this episode is a must-listen for anyone seeking a deeper, more authentic bond.Show notes:(2:39) The sun and planets analogy for true self(5:37) Hiding your true self in relationships(10:04) How fear impacts authenticity(12:13) Looking back: growth over time(14:12) Sherysse, another satisfied client, shares her beautiful journey with Alan and Emilia.(20:06) Does your partner love all of you?(25:25) Courageous conversations and authenticity(27:41) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #43 on Thursday, January 16th, 2024, at 05:00 pm Eastern Time: “How to Be More Courageous with Your Partner” -  https://bit.ly/3BJUqhi___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Welcome to The Conscious Couples Podcast with Emilia Smith and Alan Lazaros. In today's episode, they share personal stories, practical tips, and thoughtful insights on setting boundaries to enhance emotional intimacy. Discover how small, intentional changes—like moving your devices to another room—can transform how you connect with your partner. From putting your phone aside to establishing healthier screen-time habits, this episode offers actionable tools to help you and your loved one prioritize meaningful moments together. Tune in now to reconnect and strengthen your bond!Show notes:(3:36) Personal strategies to limit distractions(5:50) Understanding “Brain Rot” and “Digiphrenia”(7:31) Choosing your partner over your screen(10:29) Identifying your biggest distractions(11:32) Listen to Jason's and Lisa's testimonial on Alan and Emilia's Relationship Coaching(14:48) Impact of unmet needs on relationships(19:15) Setting boundaries for a deeper connection(21:15) Courageous communication with your partner(23:09) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #43 on Thursday, January 16th, 2024, at 05:00 pm Eastern Time: “How to Be More Courageous with Your Partner” -  https://bit.ly/3BJUqhi___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

In this episode, we're wrapping up the year with heart, humor, and a whole lot of reflection (and laughter). This episode is your reminder to pause, reflect, and celebrate the little things that make life (and growth) so special.You'll hear Holly, Emma, and Kelly giggling over life's quirks and diving deep into how the biggest moments of growth often arise from life's seemingly mundane moments. We talk about everything from girl dinner walks to the hilariously practical wisdom of keeping cheese in your pocket (yes, you read that right).But it's not just about the laughs—we've also created something special for you. We have a free PDF download packed with:Year in Review Game Show Questions to reflect on 2024 with your favorite people.Journal Prompts to set heartfelt intentions for the year ahead.A playful 2025 Bingo Card to keep you inspired as you step into the new year.Here's where you come in: We want to know what you added to your 2025 bingo card! What's lighting you up for the year ahead? Is it something quirky, heartfelt, or totally unexpected? Share your bingo squares with us—tag me on Instagram @howthewiseonegrows or send us a message or voice memo. We might even share your ideas in a future episode!Grab your journal, cozy up with your favorite snack (cheese in your pocket optional), and tune in for a joyful and reflective ride.Download the PDFListen to the Episode Now!Let's laugh, grow, and make 2025 our most authentic year yet.

Send us a textThe episode features WVU Baseball Head CoachRandy and Amanda Mazey sharing their personal and professional journeys intertwined with baseball, relationships, and overcoming adversity. With stories of life both inside and out of the dugout, they emphasize the importance of connection, resilience, and the invaluable lessons that extend beyond the game.• Randy reflects on the importance of building relationships in coaching • Amanda shares her perspective as a coach's spouse and its challenges • The couple discusses their son's near-fatal injury and recovery • They emphasize the role of travel baseball in both development and familial dynamics • The formation of the Team Whammer Foundation to support families in need is highlighted • They share insights on the evolution of youth sports and maintaining a healthy balance • Randy discusses what defines success in coachingJoin the Baseball Coaches Unplugged podcast where an experienced baseball coach delves into the world of high school and travel baseball, offering insights on high school baseball coaching, leadership skills, hitting skills, pitching strategy, defensive skills, and overall baseball strategy, while also covering high school and college baseball, recruiting tips, youth and travel baseball, and fostering a winning mentality and attitude in baseball players through strong baseball leadership and mentality.Support the show Follow: Twitter | Instagram @Athlete1Podcast https://www.athlete1.net Sponsor: The Netting Professionals https://www.nettingpros.com

Transform your relationship goals into reality! In this heartfelt episode, Emilia and Alan guide couples through the “Three C's” for building a strong, fulfilling relationship in the new year. They share inspiring client stories, practical tips, and exercises to help couples align on goals, create sustainable plans, and support each other through challenges. Whether planning for a home, a wedding, or a fitness goal, these tools will help you and your partner align your visions and create lasting memories.Show notes:(2:12) Highlighting client success(4:16) The iceberg analogy: Visible results Vs. Hidden work(9:25) The three C's(14:05) Here's Angela and Caleb sharing their Relationship Talk experience(17:18) Overcoming mental blocks around goal-setting(24:05) Real-life examples of the three C's in action(30:13) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #43 on Thursday, January 16th, 2024, at 05:00 pm Eastern Time: “How to Be More Courageous with Your Partner” -  https://bit.ly/3BJUqhi___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Are you stuck in a never-ending tug-of-war over who's ‘right' in your relationship? What if the goal wasn't to win the argument but to uncover the truth? In this episode, Emilia and Alan reveal how shifting your mindset can transform your connection. Through real-life stories, practical examples, and the powerful metaphor of a ‘truth chamber,' they'll show you how to build trust, accept feedback gracefully, and align your goals for a thriving partnership. Tune in to discover simple strategies to grow closer and flourish as a team.Show notes:(2:30) A humorous story about feedback in relationships(6:56) Personal growth through embracing past mistakes(10:09) The “truth chamber” metaphor for objective communication(14:59) Listen to what Amy and Chris have to say about Alan and Emilia and the Relationship Talk(18:45) Aligning goals as a couple for mutual success(25:26) Invitation to the upcoming RTE(27:03) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #42 on Friday, December 19th, 2024, at 05:00 pm Eastern Time: “How to Align You & Your Partner's Goals for 2025” -  https://bit.ly/4i5oG6r___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Welcome to The Conscious Couples Podcast with Emilia Smith and Alan Lazaros. In this episode, they explore how protective relationship behaviors can unintentionally create tension and hinder growth. They discuss the dangers of shielding your partner from constructive feedback out of fear of their reaction—a behavior that often leads to resentment and emotional disconnection. Through real-life examples, Emilia and Alan highlight the importance of courage and vulnerability in addressing challenges, prioritizing emotional safety, and fostering meaningful communication. Tune in to discover practical ways to strengthen your bond and grow together, not apart.Show notes:(2:14) The “resentment formula” explained(4:37) Struggling with boundaries and feedback.(7:18) Balancing personal growth and protecting the family dynamic(10:57) How generational beliefs shape relationship behaviors(12:56) Listen to what Branden and Hannah have to say about Alan and Emilia and the Relationship Talk(15:22) The power of courage and vulnerability in feedback(22:21) Aligning goals and communication for a flourishing relationship.(26:27) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #42 on Friday, December 19th, 2024, at 05:00 pm Eastern Time: “How to Align You & Your Partner's Goals for 2025” -  https://bit.ly/4i5oG6r___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Turn holiday chaos into a bonding experience! Emilia and Alan share simple, effective strategies to reduce stress and strengthen your relationship during the busiest time of the year. Discover three must-ask questions to prioritize what matters, support each other meaningfully, and enjoy the holidays peacefully and purposefully. Don't let holiday stress pull you apart—learn how to grow together and end the year feeling more connected.Show notes:(1:51) The holiday season: Why it often brings relationship challenges(5:22) What's most important to you during the holidays?(9:07) What does support look like for you during this time?(11:56) Lucas and Antonie talk about Alan and Emilia's Relationship Coaching.(15:39) What do we need to do now to be proactive?(20:01) Building peaceful holiday routines(22:45) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #42 on Friday, December 19th, 2024, at 05:00 pm Eastern Time: “How to Align You & Your Partner's Goals for 2025” -  https://bit.ly/4i5oG6r___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

The holiday season can be a joyful time, but it can also bring challenges, especially for those grieving the loss of a loved one. In this episode, we are joined by grief therapist Litsa Williams to explore practical and meaningful ways to navigate grief during the holidays. Whether you're struggling to uphold traditions, finding ways to talk to your children during hard moments, or just trying to make it through the “most wonderful time of the year,” this episode offers heartfelt support, actionable tips, and all the things surrounding grief during the holiday season.You'll Learn:Why the holidays can feel heavier after a loss and how to acknowledge and honor those feelings.How to talk to kids about grief and the holidays How to break free from the cookie-cutter holiday template: Redefining traditions and making space for what matters.Identifying your “why” for the season to align your values with how you approach the holidays.Preparing for tough conversations and communicating your needs to family and friends.Three essential pillars to help you move through grief during the holidays.About Our Guest:Litsa Williams is a grief therapist and co-founder of the online grief community What's Your Grief.  Litsa met Eleanor, What's Your Grief's co-founder while supporting families who had lost loved ones to unexpected deaths in Baltimore, MD. Drawing on their personal and professional experience with grief, WYG was built as a resource offering concrete, practical, creative, down-to-earth, and relatable support, founded on the values of psychoeducation and creative coping. She has been interviewed as a grief expert for the Washington Post, Wall Street Journal, NPR, and New York Times. She is co-author of the book What's Your Grief: Lists to Help You Through Any Loss.Episodes Referenced: Experiencing Grief: Episode 43Get $30 off Nuuly! Click here and treat yourself this season.Support the showJoin the ~*Dream Team*~ to support the podcast!Work 1:1 with Holly through mentorship & coachingJoin the FREE *Intentional Living Community* to continue the conversations we have on the podcast with fellow listeners!Give the gift that keeps on giving-- Custom Meditations!Follow @howthewiseonegrows and @hollyzajur on Instagram for more and check out more offerings online.Episode sponsored by Connect Wellness. Connect Wellness empowers people with tools to connect with themselves, others, and the present moment.Be wise-- sign up to be the first to know what's next!

What do you do when your beliefs clash with your partner's? In this episode, Alan and Emilia offer practical tools and real-life examples to help couples bridge the gap. They'll show how conflicts over deep-seated beliefs can be an opportunity to grow stronger together. Through their stories and insights from coaching, they share simple strategies to stay connected, even in tough times. Tune in for relatable advice and actionable tips to help you and your partner move forward, no matter how different your perspective may seem.Show notes:(2:09) Turning conflicts into opportunities for growth(4:22) How societal events highlight belief differences(10:26) Core beliefs and relationship journeys(12:50) Derek shares his experience with Alan and Emilia(18:11) Resolving belief-based tensions(21:30) “Weeding the garden” of minor conflicts(24:45) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #42 on Friday, December 19th, 2024, at 05:00 pm Eastern Time: “How to Align You & Your Partner's Goals for 2025” -  https://bit.ly/4i5oG6r ___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Welcome to The Conscious Couples Podcast with Emilia Smith and Alan Lazaros. In this episode, they unpack the challenges and beauty of self-acceptance. Learn why embracing your strengths and flaws is vital to personal growth and thriving relationships. They share real stories from their coaching experiences, offering tools to transform insecurities into opportunities for deeper connection and mutual respect. Discover how self-compassion can be the first step toward better relationships, and reflect on the role models who shaped your self-perception.Show notes:(2:25) Three “camps” of self-acceptance(4:07) The triad of transformation(6:27) How self-acceptance impacts relationships(10:26) Julie, a listener to The Conscious Couples podcast, shares why she subscribes and listens consistently(11:55) The three layers of truth in self-identity(14:36) Self-acceptance and relational growth(19:42) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #41 on Friday, November 22nd, 2024, at 05:00 pm EST: “Our Top 5 Relationship Game Changers and How to Implement Them” -  https://bit.ly/4dTp0C8  ___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Want to get in touch? Send Claire a message!Welcome to Episode 103 of the Eat for Endurance Podcast, featuring Sports Dietitian and endurance athlete Bob Seebohar, MS RD CSSD CSCS. Bob comes back on the show today to chat about nutrition for teenage athletes. We both work with high school and collegiate athletes and thought it would be worthwhile to share our experiences as well as our professional expertise on this important and complex topic.Bob and I cover nutrition for teenage athletes from many different angles, including:How nutrient needs of teenagers differ from those of adultsThe impact of puberty on nutrition and performance in both gendersThe importance of prioritizing nutrition for brain development How to keep over-scheduled teenagers well-nourished How to navigate peer pressure and the influence of social mediaHow to support teenagers through body image struggles, especially as their bodies change so frequently Fueling challenges that result from sports team or family dynamicsHow lack of sleep impacts nutrition choices and what to do about itWhy teenagers need to gain some nutrition knowledge and skills before collegeHow parents can role model health-supporting behaviors and attitudes And SO much more!Whether you're a current or future parent or a teenage athlete yourself, I hope you find this episode useful. Links & Announcements:Bob's website: https://www.enrgperformance.com/Watch this episode on my YouTube page Check out my free nutrition downloadsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perksGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Transform stress into strength! Alan and Emilia talk about how stress affects relationships—and what couples can do to manage it together. They introduce two types of stress: the kind that motivates us and the kind that overwhelms us, showing how each impacts our relationships. They share four ways couples usually handle stress together, from building each other up to accidentally tearing each other down. With practical tips, they explain how to turn stressful moments into chances for connection. You'll learn helpful strategies for supporting each other's growth, setting boundaries, and keeping a strong “we” through life's ups and downs. Tune in for real stories, laughs, and advice you can use right away to bring you and your partner closer, even when life gets tough.Show notes:(2:22) Two types of stress(6:55) Increasing digital and social stress(10:48) Dyadic coping(12:24) Supportive coping in action(18:48) Alicia shares her experience with Relationship Talks(24:39) Negative coping in relationships(27:32) Protective coping and shielding partners from growth(30:12) Validation with constructive feedback(37:19) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #41 on Friday, November 22nd, 2024, at 05:00 pm EST: “Our Top 5 Relationship Game Changers and How to Implement Them” -  https://bit.ly/4dTp0C8  ___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Ever feel like you and your partner are just not in sync? Maybe they're buzzing with energy while you're more relaxed, or the roles are reversed. In this episode, Alan and Emilia dive into understanding your unique energy levels and what they mean for your relationship. Learn how to align with each other's natural rhythms, improve communication, and even use these energy differences to deepen your connection. Packed with tips on daily habits and impactful reflection exercises, this episode is your guide to building a more balanced, harmonious relationship. Tune in and bring new harmony to your connection!Show notes:(2:06) Energy differences in relationships(3:54) Identifying personal energy set points(5:06) Introvert Vs. Extrovert energy dynamics(9:08) Framework for identifying energy "zones"(11:56) Tips on raising energy levels(17:22) Bonnie has this to say about Alan and Emilia's Relationship Talks(24:26) Communication as the key to bridging energy gaps(31:11) Top Three tips for increasing your energy(35:38) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #41 on Friday, November 22nd, 2024, at 05:00 pm EST: “Our Top 5 Relationship Game Changers and How to Implement Them” -  https://bit.ly/4dTp0C8  ___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Want to get in touch? Send Claire a message!Happy Halloween and welcome to Episode 102 of The Eat for Endurance Podcast. In my first Ask Me Anything episode in over two years, I'm tackling four listener questions on the following topics:1. If / when you should take collagen supplements and if so, what is an effective dosage2. How to eat on rest days and specifically, if you need to eat protein at breakfast3. How to fuel yourself during a 200 miler, especially at mealtimes 4. How to stop mindlessly eating candy everyday from the candy bowl at workI address each of these questions in depth, and ask many of the follow-up questions that I would normally ask if these listeners were my 1:1 clients. I hope you find this episode helpful, and I would love to answer YOUR nutrition questions in my next Ask Me Anything episode! Just email me at claire@eatforendurance.com. Have a safe and fun Halloween! Links & Announcements:Watch this episode on my YouTube page Check out my free nutrition downloads, including the Food Rules, Fears and Beliefs Worksheet that I mention during question 4Fill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perksMusic Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Welcome to The Conscious Couples Podcast with Emilia Smith and Alan Lazaros. In this special anniversary episode, Alan and Emilia celebrate five transformative years together, sharing heartfelt insights into their love, growth, and partnership journey. They discuss the importance of growth-oriented relationships, highlighting three foundational lessons. They share heartfelt insights and practical steps for couples looking to strengthen their relationships and grow together, not apart. Whether in a relationship or single, tune in to discover the keys to building a lasting, growth-driven connection.Show notes:(4:48) Going through memories together(7:53) Lessons learned on relationships, others, and self(10:13) Importance of deep conversations(13:02) Sherysse, another satisfied client, shares her beautiful journey with Alan and Emilia.(14:33) Building relationships with humility, courage, and vulnerability(18:47) Growth in vulnerability(21:05) How deeper understanding strengthens relationships(26:32) Relationship coaching and gratitude practices(27:02) OutroBook a FREE Relationship Talk:https://calendly.com/alanlazaros/30-minute-relationships-talk-coachingJoin us at Relationship Talks #41 on Friday, November 22nd, 2024, at 05:00 pm EST: “Our Top 5 Relationship Game Changers and How to Implement Them” -  https://bit.ly/4dTp0C8  ___________________________Follow us on Instagram:Emilia Smith @evolvewithemiliaAlan Lazaros @alazaros88*Email:*

Want to get in touch? Send Claire a message!Welcome to episode 101 of The Eat for Endurance Podcast, featuring sports psychologist and certified eating disorder specialist Riley Nickols, PhD, CEDS-C. Riley is the founder of Mind Body Endurance, and works with athletes on a wide range of mental health and sport performance issues. He also is an endurance athlete himself, as well as a running and USA Triathlon coach.Riley and I explore the intersection between common mental health challenges, nutrition, and performance among athletes, often drawing from our own experiences as providers in private practice. This episode is a bit of a grab-bag in terms of topics that we cover, including: The impact of fear and anxiety on nutrition and performance, and examples of how to address these feelingsHow life stress can contribute to underfueling, overtraining, and REDsHow to navigate poor body image moments and body weight fixationHow to cultivate mental resiliency in everyday and athletic situations Other mental / behavioral barriers to self-carePrevalent myths about eating disordersAnd more!Riley and I provide practical steps that you can take to better support your mental health as a person first, and athlete second. I hope you find this episode helpful, and as always, I welcome any feedback, questions or comments. Links & Announcements:Mind Body Endurance's website and InstagramWatch this episode on my YouTube page Check out my free nutrition downloadsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perksGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

If you've ever been curious about tarot or even fearful, this episode is for you. Holly Zajur & Kelly Eberle dive into the mystical world of tarot with tarot experts & learn how tarot isn't about fortune telling, but rather a tool for self-discovery. Topics Discussed: What is Tarot? The history, origins, & evolutionTarot for Personal Growth: How tarot can offer insights into life's challengesDebunking Tarot MythsPersonal Tarot Stories: Listeners share how tarot has impacted their livesChoosing and Using Tarot Cards: Practical tips on selecting the right tarot deck, pulling cards, & interpreting themShadow Work and Tarot: How tarot can lead to self-compassion & wholenessJuliet Sharman Burke has been teaching and supervising for the Centre for Psychological Astrology since 1983, and now runs the Centre's administration. She is also an analytic psychotherapist with a private practice in London.She is the author of The Complete Book of Tarot, The Mythic Tarot Workbook, Understanding Tarot, Mastering the Tarot, Beginner's Guide to the Tarot, and co-author of The Mythic Tarot and The Mythic Journey with Liz Greene.Melanie Grace is an artist and intuitive, working professionally as an intuitive reader and creative wellness practitioner. She specializes in intuitive Tarot, Astrology, and Human Design. Discovering tangible ways to consciously incorporate the metaphysical into grounded physical existence is an important part of her offerings. Resources: Episode 48: AstrologySupport the showJoin the ~*Dream Team*~ to support the podcast!Work 1:1 with Holly through mentorship & coachingJoin the FREE *Intentional Living Community* to continue the conversations we have on the podcast with fellow listeners!Give the gift that keeps on giving-- Custom Meditations!Follow @howthewiseonegrows and @hollyzajur on Instagram for more and check out more offerings online.Episode sponsored by Connect Wellness. Connect Wellness empowers people with tools to connect with themselves, others, and the present moment.Be wise-- sign up to be the first to know what's next!

Want to get in touch? Send Claire a message!Welcome to episode ONE HUNDRED of The Eat for Endurance Podcast! Woohoo! I'm excited to share my interview with Melissa Azzaro, RDN LD aka The Hormone Dietitian about how to get better sleep. Melissa and I talked for over 90 minutes about a TON of different factors that impact sleep, including nutrients, eating patterns, supplements, lifestyle behaviors, and more.Sleep is a huge and complicated topic, and sleep problems are often linked back to numerous things. Here are some of the things we highlighted:Why hormone imbalances, including during perimenopause and times of low energy availability, lead to sleep issuesWhat types of dietary habits and patterns impact sleep quality and quantityHow eating enough, and including enough carbs, is so important for sleepWhy drinking alcohol is doing you no favors in the sleep departmentThe effects of caffeine on sleep and differences among indiviudals Herbal and nutrient supplements that may improve sleepHow exercise can affect sleep, especially relating to timingOther lifestyle factors that impact sleep (e.g. light, temperature, etc)And so much more!When thinking about how to get better sleep, your best bet is to start with some basic, foundational things. Listen to the episode for some recs and ideas!Just a heads up - this conversation has large sections that are mostly focused on women, whether it's talking about hormonal shifts and symptoms during perimenopause or relating to PCOS, or about other female-specific challenges. This is partly because Melissa is a women's health dietitian!But don't worry, we cover many things that are relevant to everyone too. I hope you enjoy the episode!Links & Announcements:Melissa's website and InstagramWatch this episode on my YouTube page Check out my free nutrition resourcesSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perksGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Join me on a bootcamp:https://toddvdating.com/coachingJoin my mentorship program – designed to get you faster growth, practical answers, real results, and life-changing transformations:https://toddvmentoring.com/ 

Want to get in touch? Send Claire a message!In Episode 98 of the Eat for Endurance Podcast, I'm taking advantage of a short break between guests to bring you a solo episode all about recovery nutrition for endurance athletes. Many of my clients are training for some exciting events this Fall, and I'm getting lots of questions about what to eat after exercise. Even if you're not training for a specific event or doing long hours-long training sessions, recovery nutrition still is extremely important. In this episode, I'm going to teach you about the main puzzle pieces that impact recovery (nutrition, sleep, rest, life stress), specific nutrition and hydration guidelines to promote recovery and overall health, and how to apply these guidelines to real life as meals and snacks.If you are more of a visual learner, I covered this topic in a recent blog post on my website. There you'll find much of the same content as well as plenty of helpful graphics. I hope you find this episode helpful and as always, I welcome your questions, feedback and topic requests!Links & Announcements:Relevant blog posts: “What to eat after a long run” and “How much do I need to eat as an endurance athlete?”Watch this episode on my YouTube page Check out my free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.comMusic Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!In Episode 96 of the Eat for Endurance Podcast, sports dietitian Brooke Czarnecki of Intentful Nutrition joins me on the pod to help me answer a listener question. This person asked to learn more about organic foods as a runner, and also mentioned that she tries to minimize processed foods surrounding her runs. This inspired me to do an episode on organic versus conventional foods and “processed” versus “unprocessed” foods for athletes. I added a quick GMO chat at the end because it's relevant to this discussion. There's so much confusion, fear-mongering, and extremism when it comes to making nutrition decisions, especially regarding organic, “processed” (in quotes because it's not clearly defined) and GMO foods. For example, there is a widespread belief that if something is labeled organic or non-GMO, it must be nutritionally superior. But that's not true. In reality, this conversation is nuanced and complicated, and cannot be approached with the black-and-white way of thinking that so many people in the health and wellness space love to adopt.  Brooke and I did our best to hit the main points, though there are some gaps in what we cover (especially on GMO foods). We define some key terms, differentiate between opinion and science (while throwing plenty of our own opinions in the mix), and talk about how all of this applies to you, as an athlete, in your everyday eating and performance nutrition.Our overarching message is that the right decision is the one that works best for you. If you want to buy organic, minimally processed, non-GMO foods and products, go for it. AND... There's s no conclusive evidence that organic food is healthier than conventional food. Highly processed foods, including sports nutrition products, have a place in an overall balanced diet, if you want to include them (most endurance athletes need to). Current evidence does not universally support GMO foods as harmful. YOU get to choose how you want to eat. We're just here to tell you that you don't HAVE to buy organic and swear off all “processed” non-GMO foods to be a healthy, worthy human and athlete. Links & Announcements:Brooke's website and InstagramWatch this episode on my YouTube page Check out my free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 95 of The Eat for Endurance Podcast! I have an Athlete Nutrition Profile for you today, featuring ultrarunner and coach Jes Woods. You may already be familiar with Jes, especially if you live in NYC. She coaches thousands of athletes through Nike Run Club, Brooklyn Track Club, and Brooklyn Trail Club, and has also worked with boutique fitness studios including Mile High Run Club and Flywheel. Jes also is a fierce athlete herself. She competed as a triple jumper for nearly a decade, and then discovered distance running after college while working in broadcasting at NBC. She ultimately embraced the ultra running community, started coaching, and turned fitness into a full-time career. We had a great discussion about her nutrition and how that has changed over time as she transitioned into distance running. We explore how she fuels herself, from the marathon to the 200 mile distance, as well as what she observes and teaches her own athletes. Jes also shares that she hates to cook, and tells us how she keeps herself well-nourished to support her health and very active lifestyle. I hope you enjoy this episode! And if you do, please remember to share it with your friends, give it a 5-star rating and write a review wherever you listen to your podcasts. Your support is greatly appreciated!Links & Announcements:Follow Jes on InstagramWatch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!In Episode 94 of the Eat for Endurance Podcast, sports dietitian Holley Samuel (MS RD CSSD) joins me to talk about body image among athletes. Holley and I explore how you can improve or at least neutralize your mindset when experiencing negative body image so that you can embrace fueling yourself adequately and withstand the physical demands of training and of life. We also discuss specific strategies we use when we've helped an athlete eat, feel and perform better, but they still struggle with poor body image. Prioritizing health over physical appearance is crucial, especially if you hope to have longevity in your sport and other life activities. Please know that I understand how hard this can be. Body image struggles are very common, and I certainly am not immune to this!Our bodies are meant to change dramatically throughout our life, but this does not mean it's easy to accept these changes. Improving mindset is a skill that takes ongoing work to develop, and there are no quick fixes. I hope this episode helps you get started! One last thing - Holley and I are not therapists. We frequently work on body image and mindset with our clients, but respect our scope of expertise. Please consider seeking mental health support if you are really struggling. Links & Announcements:Holley's website and InstagramWatch this episode on my YouTube page Check out my free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!I'm sure many of you are still taking in all the Western States and Olympic Trials content, but in case you want a little break, I finally got last week's podcast episode published! Episode 93 of the Eat for Endurance Podcast features runner and jewelry designer, Erica Sara Reese, who is the talent behind Erica Sara Designs. Erica grew up dancing ballet, dabbled in crew while in college, and eventually discovered her love of running while going through some major life and career changes. She actually completed the same nutrition program at NYU that I did, but then decided to pursue her jewelry business instead. Erica has spoken openly about her recent struggles with burnout, breast cancer, and perimenopause, and continues this discussion and where she's at now in today's episode. Here are some of the other things we explore:How her nutrition and overall self-care routine has evolved, especially in recent yearsWhat survival looks like - not in the context of cancer, but relating to the juggling act of everyday life (parenthood, running our own business, preparing food for the family, taking care of yourself, relationships, etc.)The individual nature of nutrition decisions, and how the most important thing is what feels good to you in your unique bodyWhile I asked many of the same questions I often include in my Athlete Nutrition Profiles, this was a far more conversational episode than usual. Some of you don't like it when I talk that much, but I think many of you will relate to what we are both experiencing in our own lives, and I hope you enjoy our discussion!Links & Announcements:Follow Erica on Instagram and check out her websiteWatch this episode on my YouTube page Check out my other free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 92 of the Eat for Endurance Podcast, featuring Canadian marathon icon Krista DuChene. Krista wears many different hats - she's a Registered Dietitian, a coach, a recently retired professional distance runner, and a mom of 3. She has competed in 22 marathons over more than two decades, including the Olympic marathon in 2016 and the Boston marathon in 2018, where she placed third. After retiring from professional marathoning last year in Tokyo, she joined the trail and ultra community and recently finished her first 100k. We cover SO much in this episode, including:Krista's experience and ongoing work as a dietitianHer nutrition and relationship to food while growing up on a farm, and while running and playing hockey from a young age How her focus on “lighter = faster” led to major injury Her experience with low energy availability / REDSHow she recovered to make the Olympic marathon teamHer experience placing third in the Boston MarathonHow she fueled more than two decades of competitive marathonsWhat her transition into ultra running has been likeHow she feeds her family of 5Racing plans for the futureThis was a really fun chat, and I hope you all enjoy it! Today's episode is sponsored by CurraNZ, a capsule-based supplement made from New Zealand blackcurrants. It's Informed Sport certified and backed by over 50 published research studies, supporting potential benefits to recovery, gut health, performance, and more. CurraNZ is offering podcast listeners 20% off with code EforEndurance if you'd like to try out their product! Links:Krista's website and InstagramWatch this episode on my YouTube page Check out my free and for-purchase digital offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you're interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perks for just $6/monthPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).