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Back on medication and mindset changes during my Crohn's journey It's been over 20 years since my colon started bleeding and my inflammatory bowel disease (IBD) journey began. In 2003, I ignored the symptoms of blood, pain, and bloating for nearly three years. When I finally sought help in 2006 after a severe flare, it took another three years to reach a diagnosis. In those first six years, I was left to my own devices to try and stop the symptoms and find some way of living a normal life.  When I finally had an IBD diagnosis in 2009, I was relieved to have answers and eager for pharmaceutical help to finally eliminate my symptoms. Eventually, I ended up on a combination therapy of both Imuran and HUMIRA. I got better, but not completely. I didn't have the uncontrollable diarrhea that kept me at home for three months during my first severe flare-up, but I still struggled off and on with pain, blood, and mucus.  I found that I had to watch my diet in order to get the most relief, and my obsession with food and supplements became fanatical. Then, after five years, I thought I had learned and experimented enough that I could stop my medications. And so, under the supervision of my gastroenterologist, I did. I was 32 years old. I was completely free of medications for a little over a year. But, when I started living life again – enjoying food and finding myself in stressful situations that life tends to bring – I went into a moderate flare. I went back on medications for a few months and by the end of 2016, I was off all medications once again. After that, I had multiple minor flare-ups during the next few years involving pain, mucus, and bloating, that I was able to work through using CBD, extended fasting, meditation, and extremely restrictive diets. I didn't seek medication or medical help and thought I was doing fine. In early 2022, I was actually feeling really good and the minor flare-ups seemed to be behind me. But, as many of you can guess how this story goes, IBD wasn't done with me. In the summer of 2022, I had my first bout of intestinal bleeding in over five years. I tried to seek help, but the flare happened during the middle of our move from Texas to Florida and I couldn't get set up with my new doctors in Florida without going through a few hoops with the Department of Veterans Affairs (VA). It was (and I'm sure still is) a requirement that I see my new primary care doctor first, and then she would need to put in new referrals for me to be seen in the gastroenterology and nephrology clinics – even though I already had those specialists assigned to me in Texas.  By the time I got to see my new doctors, my symptoms had fortunately gone away and I was back to feeling good. But, that only got me dismissed by the VA's gastroenterologist and another four month wait to get assigned to a gastroenterologist in the VA's community care network, thanks to the help of my primary care provider.    For the past year and a half, I've been well. But we all know that IBD is a disease of remission and flare-ups. Fast forward to today, not even a full two years later, and I'm back in a moderate flare. This time, while it's not the worst I've ever been, it's the worst I've been in a long time. For the past two months, I've been passing blood and mucus up to twelve times a day, frequently nauseous, fatigued (so fatigued!) with low iron saturation showing on my lab results, experiencing intermittent pain and extreme bloating (my fellow IBD warriors know what I'm talking about), and feeling pretty lousy overall. Even my kidney function has declined (it's still fine and we're still watching it, but I find it interesting to see distinct changes in my lab values while my body battles inflammation from Crohn's). I've still been able to leave the house and do things, but the dread of being anywhere not close to a bathroom is back. I've been avoiding meals with friends, fasting a few hours longer than usual if I'm going to be out running errands, and wondering what foods are causing my pain this time. It's been almost ten years since I was on HUMIRA, and during that time, I've changed. For starters, I don't want my life to be controlled by my diet. I don't want to go back to being obsessed with food and every single bite I put into my mouth. My health journey is more complicated now. I'm on medication to lower my blood pressure and hopefully stop IgA nephropathy from causing further damage to my kidneys. I'm taking omeprazole to relieve symptoms of silent reflux, which is causing inflammation in my esophagus and stomach. And that little thing we call stress, which is also my biggest IBD trigger, is not going away – no matter how much sauerkraut I eat or meditation and yoga that I do. I still think diet and lifestyle play significant roles in overall health, but I accept and recognize that at this point, I need more than that. In my current state, I'm reluctant to use some of the supplements and methods I tried in the past. Now that I'm on blood pressure medication, I don't feel safe doing periods of extended fasting because my heart rate drops low and I get lightheaded if I go longer than sixteen hours fasting. So many products have warnings against taking them if you have kidney disease and I don't want to accidentally take an herb or supplement that either lowers my blood pressure even more or causes additional damage to my kidneys. I don't have the knowledge or expertise to start combining natural and pharmaceutical treatments; it's not a road I want to travel. Finally, even though daily meditation has numerous benefits, it doesn't eliminate stressful situations from happening in life. People get sick, work has deadlines, and travel or new experiences can cause anxiety, even if they are exciting adventures. So this time, I'm ready.  This time, I'm not starting medication with one foot out the door. I don't want to wonder what damage is being done by inflammation in my body during minor flare-ups that I try to ignore. I don't want moderate and severe flare-ups to prevent me from enjoying life. I want to live my best life and I'm ready to do that with a biologic medication again. When my symptoms began in early March, we were out of town, so I waited a week to contact my gastroenterologist. When I reached out, he ordered some blood work and a fecal calprotectin test. My CRP was quite a bit higher than my baseline levels, but still considered within the normal range. My calprotectin, however, was definitely high.  So, with my symptoms worsening and a high calprotectin test, my gastroenterologist recommended it was time I go back on medication for Crohn's and I agreed with him. I was finally able to receive my loading dose of HADLIMA this past Friday, April 26 (a biosimilar for HUMIRA that was introduced to the U.S. commercial market on July 1, 2023). My doctor did actually prescribe HUMIRA, but I learned that the VA announced in February that they selected HADLIMA (adalimumab-bwwd), a biosimilar, to replace HUMIRA on the VA National Formulary.(1) It's my understanding that the change took place just this month. As an aside, over the past week I've spent a lot of time on Google catching up on the progress that's been made in the last ten years for IBD medications. I've learned quite a bit about biosimilars, biosimilars with an interchangeability designation(2), and JAK inhibitors that I'll try to write about in a later post! Even though it's been less than a week since I took my loading dose of HADLIMA, I'm already starting to feel better. I know there are risks that come with medications, but there are risks that come with natural treatments and even greater risks when inflammation in the body isn't treated at all. I can't see the damage that may have been done when I ignored minor flare-ups during the years I stopped HUMIRA, but I know I don't want this current moderate flare to take a turn for the worse and I'd like to try and prevent them altogether in the future.  It's been a long journey with Crohn's disease and I know it's far from over. As I reflect back to my first six years with IBD and being left on my own to manage symptoms, I now wonder if I would have been so determined to come off medications ten years ago if I would have received the help and diagnosis I needed at the very beginning. I don't know the answer to that, but what I do know is that as life goes on, we evolve, we grow, and things change – including our perspectives and even beliefs we once held so tightly.  I'm ready now, and I'm grateful. Grateful to have a supportive gastroenterologist who listens and actually believes me, grateful to have access to medications I need, and grateful for a clear path ahead for this next chapter.  https://www.formularywatch.com/view/the-va-replaces-humira-with-hadlima-on-national-formulary https://www.organon.com/news/samsung-bioepis-organon-announce-fda-acceptance-of-supplemental-biologics-license-application-sbla-for-interchangeability-designation-for-hadlima-adalimumab-bwwd-a-biosimilar-to-humira/ * * * * * Support the podcast ❤️ at https://www.crohnsfitnessfood.com Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Dr. Natalie Scheeler, a naturopathic doctor specializing in integrative treatments for gastrointestinal conditions, shares her perspective and valuable insights on gut health. She discusses the difference between naturopathic doctors and traditional MDs, the use of fecal microbiota transplant (FMT) and Helminthic therapies in treating inflammatory bowel disease (IBD), the impact of food and probiotics on IBD, and trends in flare management and remission. Dr. Scheeler also provides information about her practice, Modrn Med, and offers a final message of hope and encouragement for patients seeking alternative or complementary treatment options. Takeaways Naturopathic doctors focus on preventative medicine and finding the root cause through a whole person approach using integrative treatments that can be used alongside conventional therapies. Fecal microbiota transplant (FMT) and Helminthic therapies are alternative treatments for IBD that show promise in inducing remission and maintaining gut health. Diet plays a significant role in creating a diverse microbiome. Modrn Med is an integrative and functional medicine practice that offers telehealth consultations and works in collaboration with other healthcare providers. There are other treatment options available for patients who have not found success with conventional therapies, and it is important to work with a knowledgeable practitioner to explore these options. Topics covered in the interview Difference Between Naturopathic Doctors (ND) and traditional doctors (MD or DO) Integrative Treatments for Gastrointestinal Conditions Fecal Microbiota Transplant (FMT) Impact of Food and Probiotics on IBD Trends in Flare Management and Remission Helminthic Therapies About Modrn Med From the show Stephanie: What are some of the trends that you've seen with helping people to get out of a flare and into remission? Dr. Scheeler: …the dietary aspect is a large trend I'm seeing I think, too, with social media. There's just the ability to spread so much information and so that is oftentimes how people coming into our office and have said, ‘I've tried these diets' or ‘I've done these diets' versus us kind of introducing them to that idea. So that's interesting. The other one is an herb called Qing Dai. It's a Chinese herb…which is an herb that can be really helpful for inducing remission, typically. We usually reserve it for remission induction versus maintenance therapy because there are some safety risks to that…I would always, always recommend working with a provider who's familiar with that herb…something that is important to say is that natural medicine isn't always safer, and it isn't always safe in general. There is risks associated with any treatments that you do. And so knowing those risks, having somebody who is familiar with those risks is important, especially if you are on the kind of quote-unquote conventional medications and add this stuff in, there could be interactions. Stephanie: Can you talk a little bit about the Modrn Med practice and what types of patients you see? Dr. Scheeler: Yeah, so ModernMed, we are a practice, we are all naturopathic doctors. There's four of us there. And we do integrative and functional medicine. A large part of our practice is gastrointestinal disease, including inflammatory bowel disease. I personally see patients exclusively via telehealth…but there is a location in LA, too, if people are interested. With that, since I do telehealth, I'm licensed in California, Arizona, Maryland, Vermont, and Connecticut, as of now. But all of us depending can either see you as patient if we're licensed in that state or do what we consider educational consults. So with patients who live out of state, we can share some of this information with you and help you do things safely or talk with your provider too…it's very common for us to work with other providers, especially myself working with gastroenterologists. I think when we all work as a team is when we get the best outcomes. And so patients, who may be in a state that we're not licensed in, we're comfortable talking to providers and usually there's no issues with that as long as we explain what we're doing. We always do evidence-based medicine. So as long as we share, even if they're not familiar with it off the bat, most people are open to working together and helping the patient out. Links and studies from the show Modern Med: https://www.modrnmed.com/dr-natalie-scheeler FMT for UC: Nishida A, Inoue R, Inatomi O, Bamba S, Naito Y, Andoh A. Gut microbiota in the pathogenesis of inflammatory bowel disease. Clin J Gastroenterol. 2018;11(1):1-10. doi:10.1007/s12328-017-0813-5 (PMID: 29285689)  FMT for CD: Zhou S, Cui Y, Zhang Y, Zhao T, Cong J. Fecal microbiota transplantation for induction of remission in Crohn's disease: a systematic review and meta-analysis. Int J Colorectal Dis. 2023;38(1):62. Published 2023 Mar 8. doi:10.1007/s00384-023-04354-4 (PMID: 36882658)  Helminthic Therapy in CD (Trichuris suis specific): Schölmerich J, Fellermann K, Seibold FW, et al. A Randomised, Double-blind, Placebo-controlled Trial of Trichuris suis ova in Active Crohn's Disease. J Crohns Colitis. 2017;11(4):390-399. doi:10.1093/ecco-jcc/jjw184 (PMID: 27707789)  Helminthic Therapy in CD (Trichuris suis specific):  Garg SK, Croft AM, Bager P. Helminth therapy (worms) for induction of remission in inflammatory bowel disease. Cochrane Database Syst Rev. 2014;2014(1):CD009400. Published 2014 Jan 20. doi:10.1002/14651858.CD009400.pub2 (PMID: 24442917)  Paper co-written by Dr. Scheeler on Qing Dai (Pronounced "Ching Dye") a.k.a. Indigo Naturalis: https://www.naturalmedicinejournal.com/journal/clinical-application-of-indigo-naturalis Support the podcast ❤️ at https://www.crohnsfitnessfood.com Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Megan Starshak, an ulcerative colitis warrior, adventurer, runner, cyclist, patient advocate and co-founder of The Great Bowel Movement. In this conversation, Megan shares her journey with inflammatory bowel disease (IBD), her advocacy work, and how she balances life with chronic illness. She discusses her diagnosis of ulcerative colitis and the challenges she faced in finding effective treatments. Megan emphasizes the importance of finding a supportive community and offers advice for young adults with IBD. She also talks about her involvement with The Great Bowel Movement, an organization that aims to decrease the stigma surrounding IBD. Megan shares her career in marketing and how she uses her skills to support other patient advocates. She closes this interview with a message of empowerment and the importance of not wasting the challenges we face. Takeaways Finding a supportive community is crucial for individuals with IBD. Connecting with others who understand the challenges can provide a sense of belonging and empowerment. It is important for young adults with IBD to be proactive in their healthcare journey. Staying informed about treatment options and advocating for oneself can lead to better outcomes. The Great Bowel Movement is an organization that aims to decrease the stigma surrounding IBD. They provide resources and support for individuals living with IBD and encourage open conversations about the disease. Megan's career in marketing allows her to use her skills to support other patient advocates and help them share their stories. She believes in the power of storytelling and connecting ideas with the people who can make a difference. Living with a chronic illness can be challenging, but it can also lead to personal growth and resilience. Embracing the journey and finding meaning in the struggles can empower individuals to live their lives to the fullest. Topics covered in the interview Megan's IBD Story and Diagnosis Understanding IBD and Treatment The Impact of IBD on Daily Life Advice for Young Adults with IBD Navigating Treatment and Doctor Appointments Finding Effective Medications Life in Remission Navigating Food and Trigger Foods The Great Bowel Movement Megan's Career and Supporting Patient Advocates From the show Stephanie: Looking back at that time in your life and reflecting on when you were going through this as a college student, what advice would you give to other young adults who are living with a chronic illness? Megan: Advice for people going through that now would be just to keep yourself informed, and know that it's okay if you don't understand the deep science of what all the treatments are or what they do, but just know that there are options out there. There are so many more options now than I had when I was that age, which is really amazing for people to have just some more things on the table. It's kind of frustrating that you do have to take charge, that we're still in a place where nobody is really going to do this for you, but it's also kind of a good growing up action too. Start by understanding what's going on in your body, what's going on with your treatment, and managing the relationship with your doctor. Stephanie: What are your biggest takeaways from the lessons you've learned throughout your IBD journey? Megan: Understanding treatments and understanding nutrition and exercise, but also realizing you have to find what works specifically for you and that it might take a little bit of trial and error and working with your doctor to figure out what's going to be best. Also, coming to terms with what you wanted maybe isn't what the reality is; I gave up running, but I found cycling. I found an entire other sport that I love that I have met some really amazing friends through. So it's okay to pivot. It's okay if your best laid plans do not come to life. You're gonna be okay. Links from the show: The Great Bowel Movement: Website - https://thegreatbowelmovement.org/ Facebook - https://www.facebook.com/TheGreatBM/ Instagram & X - @thegreatbm Megan: Instagram - https://www.instagram.com/itsmemegaroo * * * * * Support the podcast ❤️ at https://www.crohnsfitnessfood.com Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

I speak to my 1-2-1 online fitness member and good friend, Laura. In this episode, we intended to talk about her fitness journey but ended up spontaneously discussing several ways in which supermarkets use your data to get you to make specific choices during your trips. We also touch on the intentional set-up environment within supermarkets, health scores and more! Inquire About Becoming a 1-2-1 Online Fitness MemberLeo's InstagramLaura's InstagramLeo's X (Twitter)Leo's FacebookYouTube ChannelArticlesFree Workout PlanFree Nutrition for Fat Loss GuideFree Meal Planning GuideFree Protein Cheat SheetSubscribe to My Email ListCalorie Calculator

Enjoy this interview with Leah Crumrine, a businesswoman, mother, and wife of IBD Warrior Logan Crumrine. Logan has been on the show to share his story with Crohn's disease, but today, his wife Leah shares from her perspective about what it's been like to walk along IBD with her husband. She shares her experience, insights, and tips for supporting those in your life with IBD. Summary Leah Crumrine shares her experience as a caregiver to her husband, Logan, who has Crohn's disease. She discusses the challenges they faced during Logan's flare-up, the changes in roles and responsibilities, and the importance of communication in their relationship. Leah also talks about managing food and family meal planning, communicating with their children about the disease, and the support system they had throughout their journey. She emphasizes the need for caregivers to prioritize self-care and balance, and offers advice for managing day-to-day flare-ups. Leah concludes by discussing the therapeutic aspect of advocacy and sharing their journey with others. This conversation explores the journey of Logan and Leah Crumrine as they navigate life with inflammatory bowel disease (IBD). It highlights their journey to recovery, reaching remission, finding balance, and hope and perseverance. Leah also offers support to others facing similar challenges and emphasizes the importance of continuous learning and love. Takeaways Prioritize self-care and balance as a caregiver. Communicate openly and honestly with your loved one about their needs. Create a support system of friends, family, or online communities. Learn as much as you can about IBD and advocate for your loved one's care. Make a plan for managing flare-ups. Enjoy moments of normalcy and adventure when your loved one is feeling well. Recovery from IBD is a journey that starts small and progresses over time. The story of Logan and Leah Crumrine is a testament to hope and perseverance in the face of adversity. Offering support and being open to conversations about IBD can make a significant difference in someone's life. Continuously learning and loving each other is essential in navigating the challenges of IBD. Topics covered in the interview Introduction to IBD and Logan's Flare Changes in Roles and Responsibilities Mourning the Loss of Expectations Balancing Responsibilities Self-Care and Finding Balance The Importance of Communication Asking Good Questions Managing Food and Family Meal Planning Communicating with Children Managing Day-to-Day Flare-Ups Advocacy and Sharing the Journey Importance of Support Systems Keep Learning and Loving From the show: Stephanie: What kind of advice would you give to someone facing a similar situation in becoming the caregiver and provider? Leah: I don't think that we knew going into it how much [life] would change, but I started having to take on more responsibility for things that we normally share, like cleaning the house, taking our boys to different things, going to different family events for holidays and things like that. Logan couldn't go to those things. And so my role really changed in our home to be the primary income earner, but also kind of the primary parent where, of course, those things were shared between us as well. And it was kind of shocking. I mean, I don't think anybody goes into a relationship or whatever, thinking this could totally get flipped on its head. But it really did. And the advice that I think that I would offer is to keep communicating through it and to be good to each other and yourself as a caregiver. Of course, I didn't know that's what I was becoming, but I was becoming a caregiver. And I don't think I realized just how significant that was gonna be…it really was kind of a role reversal, role change. So, again, just the advice of keeping communication open. There were times when we would look at each other and sit there and cry and just say the words out loud. Like, ‘I didn't think it was going to be this way.' ‘I'm so sorry you're so sick.' ‘I'm sorry I'm sick.' Like we just really had to say words to each other and allow each other to feel feelings and talk about it and just say, ‘how do we move forward from here?' ‘What does this mean?' At the time, at the height of his flare, we didn't think he was going to survive. And so we were making plans according to that. And it wasn't easy, but we had to be able to communicate through those things. Links from the show: Leah: https://www.instagram.com/trailmama1  Logan: https://www.instagram.com/logancrumrine * * * * * Support the podcast ❤️ at https://www.crohnsfitnessfood.com Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Steve Carver, an IBD warrior, a personal trainer with over 30 years of experience, and the business and product development director at JumpSport. He shares his journey with colitis and dives deep into one of my favorite topics and activities: rebounding! Summary Steve Carver shares his journey with colitis and how he found recovery through a holistic approach. He discusses the benefits of rebounding and how it has helped him maintain his health. Steve also provides advice on getting started with rebounding and emphasizes the importance of consistency and discipline in managing IBD. In this conversation, Steve discusses the benefits of rebounding. He shares options for trying rebounding, including gyms and online platforms. Steve emphasizes the fun and versatility of rebounding, highlighting that it is not a boring workout! Steve encourages listeners to put in the work to overcome health challenges and live a peaceful lifestyle. He emphasizes the importance of maintaining a positive attitude and learning from setbacks. Steve provides information about JumpSport and invites listeners to reach out with any questions. Takeaways: Rebounding on a trampoline can provide numerous health benefits, including increased lymphatic flow, improved mental health, and enhanced balance and stability. Getting started with rebounding can be as simple as purchasing a personal fitness trampoline or finding a gym that offers rebounding classes. You can use the JumpSport club finder to find a gym near you with classes: www.jumpsport.com/jumpsport-club-studio-locator/ Rebounding is a fun and versatile workout. Consistency and discipline are keys in maintaining a healthy lifestyle. Putting in the work and having a positive attitude can help overcome health challenges. Topics covered in the interview: Steve Carver's Journey Holistic Approach to Treatment Transition to Rebounding Health Benefits of Rebounding Time Spent on the Trampoline Getting Started with Rebounding Options for Trying Rebounding The Fun and Versatility of Rebounding Accessing Rebounding Programming Maintaining a Positive Attitude Finding Information about JumpSport Additional Questions and Contact Information From the show: Stephanie: What are some of the things that you have found to help control stress levels? Steve Carver: Here's the thing about stress, I think it's really important that you have other tools at your disposal to help you de-stress yourself. Whenever a stress happens in your life…there's about a 90 second chemical reaction that happens in your brain. So it's okay to be angry, it's okay to be sad, it's okay to be upset, scared, whatever caused the stress in the first place. That chemical reaction lasts about 90 seconds. Anything longer than that is you staying on the hamster wheel and continuing to perpetuate those feelings. So how do I stop that? So some people say, well, I can't get off the hamster wheel. So I need to distract my mind. For me, I'll do 10 deep breaths. And the first five, I'm like, doesn't seem to be doing anything, right? And then I get deeper and I exhale more and by number 10, I'm thinking only about breathing. And then I realized that I'm not as at DEFCON 5 anymore. I'm still trying to deal with whatever it was that caused me to be stressed, but now I have a clearer mind to come up with a solution that's going to be beneficial to solve the problem or if it's something that I just can't control and there's nothing I can do about it at this moment, me being worked up about it is not helping the problem. So find a way that works for you to distract your mind from the thing that caused you to be stressed in the moment. I know that there are some monumental things that happen in life and in the moment it's very upsetting. But I always take a moment and think, okay, what can I do about it right here, right now in this moment? And too many of us regress to some other trauma in our life where we were a child and we didn't really have good coping skills; so we have a very childlike reaction to that stress. Whereas if we can understand that that's what we're doing and we're no longer there, then we can replace those reactions or those coping mechanisms with something that's more beneficial to you — and again, this takes a little bit of work and it doesn't happen overnight. One of the coping mechanisms I have is a JumpSport trampoline. When I'm at work and something frustrates me or maybe I didn't get good sleep, I go down the trampoline and I run as fast as I can or I put on my headphones and I listen to really loud music and I bounce for about three to five minutes and sure enough, all of a sudden I'm not that stressed anymore and I'm not that upset anymore. Now, the problem didn't go away, I just stopped making it worse than it was, like pouring gasoline on a fire. And I think that is helpful for people — if they can find something for them, and certainly the trampoline is a vehicle and is a fun thing, that distracts you, it lets you get all that energy out. Stephanie: I've heard that there are mental health benefits to rebounding. Is that something that you can talk about? Steve Carver: Sure, let's talk about the health benefits. So I primarily got into this because of the physical aspect of it. So you go from zero gravity when you're at the top of the stroke, where you barely even just barely leave the surface — you don't even have to jump high on it — and then you push down into the trampoline surface and can create exponential gravity. The beauty of that is, on a health level, is that your lymphatic system does not have a pump, so to move lymph through your body, you need two things do that, gravity and movement…doing the fitness trampoline from JumpSport will give you up to five G's of force, so as you compress yourself down to five G's and release to zero gravity, it creates a natural pumping action…10 minutes of exercise will actually move the lymph through your system and detoxify your body while you're working out. So what does that do? What does that mean, really? Well, if I remove all the toxins out of my body very efficiently and I help my body do that, that helps everything else be more efficient. So now my immune system is stronger because it's not bogged down by toxins. My heart, my lungs, anything that has fluid is going to be assisted by that pumping action as well. So you're going to get benefits to your endocrine system and all of all of the other ones that I mentioned. Not to mention that you're going to actually help your heart in this process so it doesn't have to work nearly as hard. So there's just a small list of just the physical health benefits. We have our product in the UCLA Medical Center…they've realized that it produces a lot of your happy hormones. So oxytocin, serotonin, endorphins all get released into your brain while you're bouncing on the trampoline. So as a result of that, you smile and you're happy. So I always tell people, three minutes on the JumpSport is like a cup of coffee. So if you're feeling a little down, your energy is a little low, you get on the trampoline, you bounce on it for three minutes. All of a sudden you're like, I'm wide awake and I have lots of energy and I'm happy again. Links from the show: JumpSport - www.jumpsport.com Rebounding Benefits - www.jumpsport.com/fitness/benefits-of-rebounding/ ACE Study - www.jumpsport.com/blog/ace-study-proves-exercise-trampoline-benefits/ Workouts - www.jumpsport.com/fitness-trampoline-workouts/ YouTube Channel - www.youtube.com/@JumpSportFitness/videos Instagram JumpSport - www.instagram.com/jumpsportfitness Instagram Steve Carver - www.instagram.com/carvercompletefitness * * * * * Support the podcast ❤️ at https://www.crohnsfitnessfood.com Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Logan Crumrine, a Crohn's disease warrior of more than 30 years, advocate, and writer. Logan was first diagnosed in 1990. For years he fluctuated between states of flares, semi-remission, clinical trials and surgeries, and then went into complete remission for over 15 years! But remission came to an end in 2012 and he spent the next few years fighting for his life and eventually filed for disability. Today, he's now in his second year of remission and living life to the fullest.  Some of you will remember Logan as one of my repeat guests. He shared the first part of his story in episode 29 of this podcast in July 2019, and came back a year later in 2020 to talk about his experience and knowledge about going through the process of filing for disability.  Today, he's back to update us on his journey and share what it's like to now live in remission. From the show: Stephanie: What kind of tips do you have for other people who are finding themselves newly in remission and still afraid to let go of the habits that they've held onto for so many years as their safety net? Logan: I think the best advice would be that you've kind of got to do your own walk in that. You've got to kind of let go of those things as you feel comfortable. I still carry supplies in my backpack, but I don't carry as many. I don't carry an extra change of clothes, so my backpack has gotten down to just some undergarments in there and some stuff to clean up if I need to. It's a much smaller kit, but again, I'm still learning. It's still automatic for me to put all that stuff on when I'm going out. And I think it's just, you just kind of have to challenge yourself and push yourself. It helps too that I have Leah with me, who's an incredible partner who reminds me, ‘hey, you know, you made this trip a couple of times without anything. Why don't you try it again?' Or I'll be able to share with her that I didn't even get ready like I normally do for a trip. And then it's kind of an epiphany almost to say, ‘oh wow, we don't need that stuff all the time anymore.' Stephanie: You've shared on social media a few times about struggling with Crohn's and depression. Can you talk about how you've coped through some of the hardest times and how has remission affected your overall mental health? Logan: I think remission has helped my mental health and has benefited it. I still struggle with depression and sometimes, some days, it's absolutely debilitating. Right now, my depression seems to be presenting itself with insomnia. So I can be tired at seven o'clock and think, okay, I'm going to head to bed around nine and then I'm up till two. So it seems to be presenting that way. I think being in a place with more sunlight has helped. Seasonal depression affected me really bad in Washington because where I lived in Washington, from about October to March, it's very dark and very gray. It's nice to be able to look out the window and see blue skies and sun, I'm trying to get back to exercising because that's so vital to mental health. Stephanie: You have shared on social media about your fitness journey and just getting to a place of better overall health, what were some of the baby steps or the ways that you started to get back into that as you were feeling better? Logan: I think that, and for the record, my hiking and walking come and go, like any kind of fitness thing, I do really good for a while and kind of back off for a little while. I think that one thing that I had to do is realize that I have to start with what I can do, even if it's five minutes of getting outside and taking a walk. I started when I was starting to get my health back. I was just literally doing laps around the cul-de-sac. And that's all I could do, just walk around the cul-de-sac very slow with a cane. It was very difficult for me to even get out and do anything. And now, I mean, where I was at the height that's kind of dropped off since we moved, but I'm trying to get back into it. I think I was doing three or four miles a day walking. I was lifting regularly because again, medications that you get on Crohn's and colitis, steroids, sometimes those things play havoc on your bones. Links from the show: Social Media www.instagram.com/logancrumrine Studies on steroids and blood sugar: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4515447/pdf/WJD-6-1073.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8394226/ What if the Monsters are Afraid of Me (Book) https://a.co/d/elzLPAW Previous episodes with Logan: https://www.podbean.com/ * * * * * Support the podcast ❤️ at https://www.crohnsfitnessfood.com Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Robbie Raugh, author of 'The Raw Truth Recharge: 7 Truths To Total Health and Fitness' joins the show to talk about a number of topics, including how to address hunger after a long day, some foods that you may think are healthy but may be misleading you, and the top food and fitness trends of this new year.

The always loud personality, no sense podcast host of X's and O's of Life, Rich Dow, opens up about his journey living with Diabetes and the struggles that come with it. We have a raw and powerful conversation on Health, the Fitness/Food culture and how he continues to be a fighter despite the obstacles. As always, buckle up because it's going to be a incredible ride. --- Send in a voice message: https://podcasters.spotify.com/pod/show/princeoffreshair/message Support this podcast: https://podcasters.spotify.com/pod/show/princeoffreshair/support

Enjoy this interview with Abigail Marie the Chef With IBD. She was diagnosed with ulcerative colitis in 2014, halfway through culinary school. Throughout her journey, she's navigated various medications, been hospitalized during severe flares, and even adjusted her career path as chronic illness was consuming her life. Unable to find relief, she began experimenting with diet and eventually found the Specific Carbohydrate Diet (SCD). Since then, she's improved her health and discovered a new dream: to help others with inflammatory bowel disease (IBD) live better lives through healing and flavorful foods. In this podcast episode, she share's her story, perspective, and tips for fellow IBD patients. From the show: Stephanie: What advice would you give to other IBD patients who might be in a similar position where they're having to face making a career change? Abigail: You know, I was so set on my dream of being a chef, but that's not the path that life took. And you know, you'll find another dream. Now my dream is working on my blog, doing SCD recipes and sharing with the community — sharing my story and advocating and raising awareness. You will find something else. I know it seems so devastating, but just trust that you're on the right path and that you'll find a new dream. Stephanie: What are some of the things you've found in your life to help manage stress? Abigail: I keep a gratitude journal. I do that first thing in the morning and right before I go to bed, and it really helps me get the right mindset for the day. I also do a daily meditation. It's not long, it's 10 to 12 minutes, but just having those 10 to 12 minutes to myself in the morning before my day starts has been really helpful for me. And then just practicing mindfulness, just trying to be in the moment. Chronic illness can be really scary, you don't always know what's around the corner, but you have this moment right now. So just trying to take yourself out of that worrying about the big picture. I also practice Qigong, it's similar to Tai Chi, it's like mindfulness movement. I do that a few times a week for 15 or 20 minutes and that really helps me move stress through my body. Whereas the meditation and the gratitude journal are more for my mind. The mindfulness movement is more for the body. So balancing both of those, mind and body. Links from the show: Website - abigailmariethechefwithibd.com Contact - abigailmariethechefwithibd.com/contact/ Instagram - www.instagram.com/chefwithibd Facebook - www.facebook.com/abigailmariethechefwithibd * * * * * Support the podcast ❤️ at www.crohnsfitnessfood.com Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Amber J Tresca, health content creator, writer, speaker, advocate, and host of the About IBD podcast. Amber was diagnosed with ulcerative colitis at the age of 16, had a colectomy at age 26, and started writing about inflammatory bowel disease (IBD) and other health conditions one year later! She's been writing ever since, sharing both about her own journey and writing for a variety of health publications giving insight and technical information about IBD. In this podcast episode, she share's her story, perspective, and tips for fellow IBD patients. From the show: SG: How important it is to get care, and the right care, right away? AT: …it's so important. And it's important also to not get into that fatalistic state of mind that I was in, that I still don't know where it came from, but that I could only expect so much improvement and that it wasn't going to go further than that. I should have expected, I should have demanded more, but I didn't know what I didn't know. Today we have better treatments, we have a lot more understanding, there's better testing, etc. But you still, as the patient, have to be the one (or as a parent or a caregiver) you have to be the one to make sure that all of this is happening and you have to be the one to advocate for yourself or your loved one to make sure that you're getting what you need. And I've heard lots of stories about how people advocate for themselves and the ways in which they make changes…There's always a workaround. There's always a way that you can make the situation work for your life, but you have to explain what that is to your healthcare providers and help them help you get to where it is that you want to be. SG: What are some of the top resources that you would recommend to people listening to go to for information? AT: …my first place to go is PubMed, but I know that's not for everybody. Not everybody wants to wade through all of that stuff to find what they're looking for. But I do often give talks or write about how you can find good sources of information. …government sites, educational sites, and patient advocacy group sites, so .gov, .org, .edu, is usually a good place to start and to find information. The second thing that I would look for in information is who wrote it. And I just told you that I write all kinds of stuff without a byline. But when you read something, there should be an identifiable entity, at least. Even if it says staff writer. It shouldn't just be a bunch of very clinical advice-sounding type stuff on a page and you don't know who wrote it. You should know who wrote it and how to get in contact with them. Three, would be looking at what the site that you are interacting with, or the app, I guess I should say, what they're getting out of it. Are they selling you something? And I'm not saying that someone who has something for sale is always off the table. I mean, if you sign up for my newsletter, I have discount codes in there too that you can go and purchase some of the things that I have vetted and that I use in my own life…But I will say it should be clear and you should have a clear understanding of if that person is selling something and then what they are selling. …So the fourth thing is, is that you want to see that the information that you are looking at, receiving, interacting with, goes back to some primary sources. So that's where it gets back to that PubMed thing…Did they get it from a source that is, for instance, someone interviewed a clinician, which is something that you and I do, you interview someone like that, they're a source. They link back to a clinical trial. Okay, they're talking about a medication. So they link to maybe a trial on that medication. That's great. Or they link back to, for instance, a patient advocacy group or an educational resource like an IBD center, which there are several across the country. That's good to know. Whenever I see something that says like 10% of people XYZ, I want to know where that 10% came from. Where'd that come from? There's got to be something behind that for me. So that's another thing that I usually say that people should look for when they're looking for good sources of information. …number five is your own healthcare team. Ask them for the resources, okay, because we all want to go online and look for things because it's easy and convenient and works out really well. But there are also sources that are offline, another patient that they might suggest for you to be a sort of a mentor for you, or someone else on the healthcare team, like a dietician, like a mental health specialist. Those people are great sources, primary sources, of information for you, and then they can also tell you what it is that they think would be helpful for you. Links from the show: Website - aboutibd.com/about-amber About IBD Podcast - aboutibd.com/podcast Instagram - www.instagram.com/about_ibd Facebook - www.facebook.com/aboutibd * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Tim Parsons, a Crohn's disease warrior, ambulance service chaplain, and author of the children's book series Paramedic Chris. Through the Paramedic Chris children's books, Tim aims to help develop children's reading skills and also offers support for important subjects such as anxiety, fear, and working together as a community. In today's episode, he shares his story with IBD and how he balances life with Crohn's. Social media & links from the show: Instagram:  https://instagram.com/paramedicchriskidsbooks TikTok: https://www.tiktok.com/@paramedicchriskidsbooks Website: https://timparsons.co.uk/ Books: Paramedic Chris Paramedic Chris A Helping Hand Paramedic Chris A Sorry Bully Paramedic Chris and the Runaway Chicken * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Have you ever been fitness or food shamed? We have, we know what it feels like. Don't listen to them

Enjoy this interview with Clemmie Oliver. Diagnosed with Ulcerative colitis in 1999, she had an ileostomy at age 11, was later diagnosed with IBS in addition to IBD, and is now focused on helping others improve their lives and find better health. After becoming a Registered Associate Nutritionist and Qualified Nutritional Therapist, she founded the Nutrition and Lifestyle Medicine Clinic in 2018 where she and her team support patients living with IBD in the UK and across the world to live a better quality of life.  She is passionate about empowering patients with IBD by providing evidence-based nutrition support to bring clarity around diet and their IBD, remove fear from food, optimize nutritional intake, and support symptom management, as well as being their patient advocate ensuring they are receiving the care they need. Links from the show: instagram.com/clemmieolivernutrition nalmclinic.com * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Sarah Campbell. She's a Crohn's warrior, the founder of @ibdheroes on Instagram, a mother of two, and a former beauty queen. In this episode, she shares her IBD journey, advocacy, and how she balances it all. Follow on social: https://www.instagram.com/sarah.may.campbell https://www.instagram.com/ibdheroes/ * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Kiley Petencin, an ulcerative colitis warrior diagnosed in 2014. Despite the flares battling IBD, she continued to pursue her graduate degree and is now an occupational therapist providing telehealth services to clients, many who have chronic illness. Four years ago, she started writing songs and found music to be a refuge and passion throughout her journey. Today she shares both her story with IBD and music! Listen until the end to hear her song "Brighter Days" that she released two years ago this week. Links & Social: Website - kileypet.com Instagram - www.instagram.com/kileypet Instagram - www.instagram.com/kileypetmusic * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Kelly Jenkins. She's a chronic illness patient, certified yoga teacher and certified nutrition coach thriving in a modern world! After being diagnosed with ulcerative colitis, she spent the past eight years treating it with a combination of western and naturopathic medicine. Today, she's on a journey to support healthier, happier, chronically WILLED warriors! Links from the show: Blog & Website: chronicallywilled.com/blog Instagram: www.instagram.com/chronicallywilled Facebook: https://www.facebook.com/profile.php?id=100094712043821 * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Tom Wilding, a Crohn's disease warrior and graphic designer who enjoys horror films, travel, wrestling, and sharing irreverent humor about body parts and his IBD journey! After battling Crohn's disease for the past 16 years, he's now just four months post surgery from a subtotal colectomy and he's here today to share his story. Show links & Social: Instagram - www.instagram.com/intestinesareoverrated Designs - www.etsy.com/uk/shop/TomWildingDesigns * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Jackie Zimmerman, an IBD warrior, author, patient advocate, and QUEEN of getting shit done (GSD)! She's here to share her journey with IBD and how she channeled two chronic illnesses into a side career in patient advocacy, founded a nonprofit for women with IBD and ostomies, and runs a successful business inspiring small business owners to dream big. Links from the show: Jackie Zimmerman - jackiezimmerman.com & www.queenofgsd.com Girls With Guts - girlswithguts.org “What Won't She Say” podcast (Jackie's full story) - www.podbean.com “Not Crazy” podcast - notcrazy.libsyn.com SheHive - theshehive.com Follow on social: Instagram - instagram.com/queenofgsd Instagram - instagram.com/jackiezimm Facebook - facebook.com/queenofgsd * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Natasha Monk, your stoma acceptance queen! She's advocating body acceptance and raising awareness about IBD and ostomies. In this episode, she shares her 20-year journey with Crohn's disease and endometriosis. Follow on social: Instagram: https://www.instagram.com/natasha_monk1 TikTok: https://www.tiktok.com/@natasha_monk1?lang=en * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Dr. Selvi Rengasami, a Crohn's warrior, physician, and integrative nutrition health coach. From medications and multiple surgeries — including a temporary ostomy — to facing death, she's reached remission and filled her life with joy, purpose, and the ability to guide others on the path to gut health. Links: Dr. Selvi: https://www.drselvi.com/ Follow on social: Facebook: https://www.facebook.com/selvi.rengasami Instagram: https://www.instagram.com/dr.selvi.coach/ * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Chrissy Y (@lifewithcrohns on Instagram). She was diagnosed with Crohn's Disease in 2005. From diagnosis to treatments, she shares her journey with IBD and how she raises IBD awareness through education and humor! Follow on social: Instagram @lifewithcrohns * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

If you're new here, hi I'm a girl who struggled to eat in college + post grad after quitting years of competitive sports. I didn't know how to be anything other than thin, I felt so loved and complimented that way. Living in south florida has made having a positive relationship with food difficult but as I continue to educate myself, my relationship grows to one of loving and celebrating food + fitness. I am joined in this episode by our first ever live guest Kailyn Espana. Kailyn is personal trainer that does things DIFFERENT. I connected with Kailyn after moving back from England wonder why Americans do food, dieting, and exercise in such a toxic, demanding way. Kailyn offers a different approach - to connect with Kailyn further get to know her more at https://www.jesuspeopleplaces.com/new-page

Enjoy this interview with Stephanie Brenner, a Crohn's warrior, ostomate, and a Licensed Clinical Social Worker who has 13 years of experience working with clients with chronic illnesses. Through her journey as a chronic illness patient and clinician, she has developed a passion for helping people with health challenges live their lives to the fullest. When working with her clients, she uses cognitive-behavioral therapy, mindfulness, medical hypnotherapy, psycho-education, and a strengths-based approach.  Links from the show: Stephanie's practice, Chronic Illness Psychotherapy: https://chronicillnesspsychotherapy.com/ GI Psych Provider Directory from The Rome Foundation: https://romegipsych.org/ Ostomy Academy on Mental Health: https://youtu.be/6IyluMHxKwM The Circle of Care Guidebook for Caregivers of Children and Adolescents Managing Crohn's Disease: https://www.caregiving.org/caregivers-of-children-and-adolescents-managing-crohns-disease/  * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Tina Aswani Omprakash. When Crohn's disease derailed her career and educational goals 17 years ago, she rose from the ashes and celebrated her graduation this summer from the Mount Sinai Icahn School of Medicine's Graduate School of Biomedical Sciences and gave the commencement address. Her battle with inflammatory bowel disease (IBD) rendered her unable to work until she mustered up the courage to pursue a Master's in Public Health (MPH) and change careers. Throughout her journey, Tina's undergone more than 20 surgeries, had four near-death experiences, and today is passionate about advocating for the chronically ill and disabled. Through her blog, Own Your Crohn's, she welcomes everyone to “Own your Crohn's. Own your IBD. Own your chronic illness and/or disability. Own everything that might not fit societal norms and give it a voice. Because what knocks us down can make us stronger, fiercer, and more united if we let it.” Links from the show: Own Your Crohn's: https://ownyourcrohns.com/ South Asian IBD Alliance: https://www.southasianibd.org/ SAIA IBDesis: https://www.southasianibd.org/ibdesis/ Follow on social: https://www.facebook.com/ownyourcrohns/ https://www.instagram.com/ownyourcrohns/ https://twitter.com/ownyourcrohns https://www.linkedin.com/in/tina-aswani-omprakash/ * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Flic Manning, author, radio broadcaster, speaker and entrepreneur with a flare for dance. She is a disabled and chronically sick human who built a successful twenty-year career as a dancer and choreographer while living with chronic invisible, incurable diseases. She worked for business legends such as Gary Vaynerchuk and Lesley Gold in San Francisco, California, USA, while becoming a qualified wellbeing and holistic health expert. On her return to Australia, Flic founded Corethentic, a complete wellness system, and is an ambassador for Crohn's & Colitis Australia, the Mental Health Foundation of Australia, and for FitRec DNA. She hosts “Brainwaves” on 3CR Melbourne—a show dedicated to the lived experience of mental health.  Flic has a range of qualifications spanning the brain, mind and body; from neuroplasticity, neurobiology, wellness coaching, mindfulness and holistic pain management to fitness and dance. She has written for magazines like OK!, has been featured on Ticker News and Broad Radio Australia, and is a popular speaker working with organizations like the YMCA and Vush. Her memoir Living Human, which details the lessons she has learned living with invisible illness, is available accessibly in print, digital format, and audiobook and has been called a “Profound story of hope and resilience” by Jacinta Parsons, ABC Broadcaster. She will release her second book The Mind Symphony a book about the brain and body aspects of mindset soon. Flic spends most of her time working to change the public perception of disabled and chronically sick people, and in her free time she can be found with her support dog Rocket and her husband by, or in, the ocean. Links from the show: Flic Manning: https://flicmanning.com Corethentic: https://corethenticbody.com Brainwaves: https://www.3cr.org.au/brainwaves Living Human: https://flicmanning.com/books.html Instagram: https://www.instagram.com/flicmanning  * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Enjoy this interview with Courtney Walls. She's been an IBD warrior since 2006, and is passionate about sharing her story and experiences to help inspire others on their own journey. She shares the ups and downs of life with IBD, showing that despite this illness, you can achieve your dreams. Links from the show: Healp Social Network, www.healp.co Thought Catalog article, "What You Don't See" Follow on Instagram: @courts_crohns_corner * * * * * Support the podcast ❤️ Get your copy of Crohn's Fitness Food and My Rocky Road to Health, Shop my favorite products, Read my favorite books, Subscribe to the podcast, Send a little love/coffee

Welche Frage solltest du dir zuerst stellen, wenn du abnehmen möchtest oder auch etwas anderes an deinem aktuellen Leben verändern möchtest? Viele rennen gleich los, kaufen sich Fitness Food, Bücher, Online Kurse, Funktionsklamotten oder richten sich für teuer Geld ein eigenes Homegym ein. Was passiert nun, wenn die erste Euphorie, die erste anfängliche Motivation wieder nachlässt? Richtig! Du befindest dich schneller wieder in deinem alten Trott drin als es dir lieb ist. Warum ist das so? Du hast die wichtigste Frage nicht zuerst für dich geklärt. Bist du überhaupt bereit für eine Veränderung? Bist du bereit die Faktoren dauerhaft zu verändern, die dich in deine aktuelle Situation gebracht haben? Kannst du diese genau benennen? Es hat seine Gründe warum du aktuell vielleicht 20kg zuviel wiegst, warum du unter Stress leidest, nicht schlafen kannst und deine Performance darunter leidet. Kläre diese Fragen zuerst für dich und du wirst dauerhaft mehr Erfolg haben. Gerne unterstütze ich dich dabei. Melde dich hierzu bei meinem Team und vereinbare unter folgendem Link deinen Termin: https://www.andreas-trienbacher.com _________________________  

In this episode, I interview Alana Van Der Sluys from Freedom with Food and Fitness, a fellow coach and Certified Intuitive Eating Counselor. We talk about mindset work and how food is only as powerful/scary/dangerous as the story you tell yourself in your head and how lasting freedom with food, fitness and your body requires mindset work. We also talk about how to have a fun and positive relationship with fitness, overcoming "Good Girl Syndrome", letting go of the thin dream and so much more. Find Alana Website Instagram Enroll in⁠ Food Body Soul - The Academy Self-Paced Course⁠ Enroll in ⁠Embodied Rebel Masterclass⁠ Find Cara ⁠Instagram⁠ ⁠TikTok⁠ ⁠Website⁠

Dr. Westerdahl talk s about the importance of having a balanced lifestyle including exercise and fitness, a healthy plant-based diet, and a positive Christian faith in order to achieve optimal wellness.

 Redefine Aging: Fitness, Food, & the MindAlright, Seasoned Sisters - get ready to redefine aging, with an amazing anti-aging disruptor - Certified Health Coach, Ciriaca Yolanda Sabio of WiseNFit2! Ciriaca is 70+ years young! This grandmother walks the walk and talks the talk! And as Ciriaca explains, it's all about Mindfulness, Purposeful Movement, and Way of Eating. ‘Love that winning combination! Thanks for listening, sharing, and subscribing to the podcast, Luvvies! I appreciate you!  And here's to healthy aging and joyful living!

*trigger warning: this episode contains discussion around food, disordered eating and fitness, if these are issues that will trigger you then please be mindful before listening* I couldn't make a podcast episode on fitness and food without bringing on my friend and online coach Georgia Flatman. This episode is a really honest discussion about our relationships with food, how we started our fitness journey and things we've learnt along the way. Georgia has a very mindful approach to fitness and she's an inspiration to listen to. ---- Where To Find Me Elsewhere: The Podcast Instagram: https://www.instagram.com/thegoodvibesclub.podcast/ Instagram: https://www.instagram.com/jessmsheppard TikTok: https://www.tiktok.com/@jessmsheppard?lang=en YouTube Channel: https://www.youtube.com/@Jessmsheppard ---- Where To Find Georgia's Coaching + Retreats: Coaching Instagram: https://instagram.com/georgiasfitness__ Retreats Instagram: https://instagram.com/be.retreatsglobal If you'd like to book a 15 minute consultation with Georgia, use this link: https://calendly.com/georgiasfitness/free-15-minute-consultation-call?month=2023-04

This week we're pairing two leading entrepreneurs in the world of food and wine. Our starter is Caspar Rose, co-founder and CEO of the Wellness Food Group, which owns and operates two leading UK brands in the ready-to-eat meal space. Then it's over to Germany to meet Clara Higham-Stoianova, the founder of Sips Berlin, the first-ever natural-wine delivery platform. See omnystudio.com/listener for privacy information.

This week on the podcast we share pregnancy updates that were recorded in real time from Aly's first trimester and the first half of her second trimester. Because pregnancy announcements are so frequently made after the first trimester, it can be hard to get an accurate account of what that first part of pregnancy is like - especially from another mom athlete. Aly talks about her excitement to maintain strong bike fitness when she was just 5 weeks along, which by the next update is not going as well as she had hoped. She talks about how fighting fatigue and nausea impacted her overall plans to maintain consistent fitness, and discusses some of the challenges of pregnancy with a toddler at home. Aly also shares some challenging moments including a miscarriage scare, three weeks of unexplained bleeding, and a trip to the hospital for a painful incarcerated hernia. 

Let's talk about MOVEMENT (without a side of diet culture). Kira Onysko Jones joins the pod to share her journey with fitness, body image, and her relationship with food. We discuss so much on this one -- from cooking new foods as a part of healing from disordered eating, to Gilmore Girls (just kidding, that was only for a few minutes at the end, I PROMISE). The main topics include: Disordered eating as an athlete, how wellness culture influences fitness goals, the process of releasing body control when it comes to movement, disconnecting food from exercise, finding joyful forms of movement, and making peace with rest. Abbie leaves you with a tip depending on whether you feel resistant or reliant on exercise at this point in your journey. Kira Onysko Jones is a certified personal trainer and holds a Bachelor of Science in Exercise Science. She entered the fitness world during the days when skinny-tea promoting influencers and bodybuilders dominated social media. Because of that, she spent several years never feeling satisfied with her appearance, chasing the workout and eating habits of what she thought were her "healthy" role models, and as a result, developed disordered eating habits and a terrible relationship with exercise and her body. She now focuses her career around teaching people how to enjoy exercise without feeling pressured to lose weight, or letting it consume their lives, and how to fight back from the constant messaging online that tells us that our bodies aren't good enough. Full Plate is listener-supported (no ads!) so please support the show on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also home to the episode transcripts (which are publicly available to everyone, not just our patrons!). If you're looking for those, head over to Patreon.  Find the show on Instagram: @fullplate.podcast  Find Kira on Instagram: https://www.instagram.com/kiraonysko/  Find Abbie on Instagram: @abbieattwoodwellness  Abbie's website: www.abbieattwoodwellness.com   Studies / research mentioned: Obligatory exercise and eating pathology: https://pubmed.ncbi.nlm.nih.gov/17606231/ Obligatory exercise attitudes and negative affect: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427598/  

Does it seem difficult to fit in regular workouts, eating healthfully, having fun, and spending time with your family? Check out this discussion with Sarah Whipple, former collegiate athlete, trainer, wife, and mother as we discuss how to get it all in.  Hosted by Andrea Barkley Follow me on Instagram Join The Daily Motivator - Let me be your personal motivator with morning coaching texts that inspire you to take action, consistently workout, and eat right with direct access to me for questions and support.

Hannah and her friend Carlie discuss fitness, food & Jesus! Carlie gives expert advice on the importance of mental health and nutrition. She talks about how to stay true to your values and non-negotiables while still saying healthy. Lastly, Carlie and Hannah touch on singleness and growing during this season. Get your pen and paper ready because you'll want to take notes on this episode!

TUNE IN TO LEARN:The leadership of people that we all can learn from working remotely, in the office or hybrid;Remote makes the world more inclusive, more diverse, bigger, and more connected with many more opportunities to look at life and work from many more perspectives - people bring their culture, their background, their experience to the remote world from everywhere without the need for us to relocate;Physical and psychological boundaries at home to make work-life balance work, from physical “zoning” of spaces to conversations with family, partners and roommates - how Tricia does it with her husband, who works online, kids in the house and all;How make your team work well in any environment? Communication! In the remote environment we need to put more effort into it since we can't judge how everyone does by looking at them, working side by side, and having casual interactions;How Tricia approaches team management, team communication to help people open up, to build trust, to make sure any issues are addressed VS bottled up - the way she initiates conversations is what's most profoundly different from many less successful managers of people;How Fitbit saved Tricia's fitness when she went remote, and why morning workouts might be the best option;Tricia's very chill and smart (all the coaches will be jealous) strategy to manage eating habits while working from home;Email communication mastery to keep the vibe positive and get things done faster;Tricia's best advice on mental health strategies, which we all need to work on unless you are lucky to have Trisha's husband (that she's not willing to share)…A CONVERSATION NOT TO MISS! ENJOY! Tricia Berry, BIO:LinkedIn - Tricia BerryDr. Tricia Berry is the Associate Dean and Director of Clinical and Practicum Programs for Purdue University Global.  She holds a Doctor of Philosophy in Education with a Specialization in Organizational Leadership from Northcentral University, a Master of Arts in Teaching and Learning from Kaplan University (now Purdue Global), and Bachelors' degrees in both Occupational Therapy and Psychology from St. Ambrose University.  She is also a Certified Diversity and Inclusion Specialist through the Academy to Innovate HR. Trish is a member of several professional associations, including the American Association of Adult and Continuing Education, Greenleaf Center for Servant Leadership, the International Leadership Association, the Association for Non-Traditional Students in Higher Education, and the American Association of Medical Assistants. She serves as the Director of AAACE's Commission of Distance Learning and Teaching, is a board member for the Central Iowa Chapter of the Purdue Alumni Association, and serves on the editorial board for the Journal of Continuing Higher Education.  Produced by Angela Shurina,Schedule our call HERE.CERTIFIED NUTRITIONIST,  BRAIN PERFORMANCE COACHNutrition + Neuroscience + Behavior ChangeI help you use nutrition and lifestyle protocols, biohacking and space design as tools to unlock your brain genius and unlimited energy level, off-the-charts productivity

Hey gorgeous, today's episode is definitely going to get you hyped

Are you in perimenopause? Or down the road?? What about just simply noticing that your body doesn't respond like it used to. You feel like you have no time for exercise or meal prep. In this episode, I speak with my friend SJ from the FIt Productive Mum podcast and she shares so many great tips and ways to track your hormones, plan your movement around your energy, and ways to eat in a way to truly fuel and care for your body.  What one thing can you implement this week?  Let us know!    @fitproductivemum My podcast Fit Productive Mum Website: https://bit.ly/productivemumhome   If you are finally ready to remove the mind drama and live a life of freedom, let go of self-loathing and not only love your life but learn to love yourself - I am the coach for you!! Now is your time girl!  Come DM me over on insta: https://www.instagram.com/coachmichelleporterfield/ I would love to meet you! Come join the sisterhood! https://bit.ly/alcoholfreesisterhood Stay Blessed, Michelle

Ashley  lives with Rheumatoid arthritis.She is a Master Trainer and Founder of RA Warrior Fitness. The mission of RA Warrior Fitness is to empower, motivate and encourage a healthy lifestyle through faith, food and fitness. She specializes in working with women.Read Ashley's story in  women's health magazine https://www.womenshealthmag.com/health/a36201578/ashley-nicole-rheumatoid-arthritis-story/Connect with Ashley:Official Website: https://www.rawarriorfitness.com/Instagram: https://www.instagram.com/ashnic_rawarriorfitness/Facebook: https://www.facebook.com/rawarriorfitnessFollow us on instagram https://www.instagram.com/cmtstrong/Support the show

When time already feels so limited during the day, when the heck are we supposed to fit in healthy habits?!  In this episode, Jill and Steph get personal about their own health and wellness journeys and discuss how much their goals have changed since their early 20s and into motherhood.

Hello! And welcome to the Detroit Real Estate Experts Podcast. Your place for top tips, helpful hints and all things real estate in and around Detroit. Today's episode features Jay Taylor along with one of his friends and fellow Detroit resident, Asia Rawls. Asia is a local Detroit runner, track coach, and Vegan enthusiast. She graduated from University of Detroit Mercy and has made the city her home. Jay and Asia talk all about training, vegan food options in Detroit, and their hopes for the city. This episode is full of information food, fitness, and one woman whose passion is driving her to new heights, so we invite you to sit back, relax and enjoy this episode of the Detroit Real Estate Experts Podcast. For more on Asia's work in the city, check out her Instagram handle: @brown_bambi --- Send in a voice message: https://anchor.fm/jtapodcasts/message

On this episode, Kennedy sits down with former White House Chef & retired Master Sergeant of the U.S. Army Chef Andre Rush to discuss his upcoming book, Call Me Chef, Dammit! Chef Rush describes how his upbringing in the South influenced his culinary career, which led him to eventually become the White House Chef during four Presidential administrations. He later emphasizes his mission to raise awareness for mental health, as he uses food as medicine and therapy to overcome depression, anxiety, and PTSD. Follow Kennedy on Twitter: @KennedyNation Learn more about your ad choices. Visit megaphone.fm/adchoices

We are excited to have Cari Satre (better known on Instagram @coachcariii) sit down with Cory and discuss how she discovered DVRT and the benefits of utilizing the Ultimate Sandbag, pancakes versus waffles, and her thoughts about being on social media and what that means to her! Great conversation with this fantastic fitness professional - don't miss out!

Welcome to part 2 of our journey around the clock detailing all aspects of my daily routine.  After the detailed presentation in Part 1 covering my morning exercise routine and workout options, it's time to get to work! Part 2 starts out with an honest and unfiltered account of how I spend my workday, from the highlights, like my strong philosophical foundation of pursuing the highest expression of my talents and making a unique contribution; to the low lights of my penchant for distraction by way of the email inbox, doing routine tasks during times of the day better suited for peak cognitive tasks, and drifting away from important responsibilities into the world of YouTube high jump videos. I even take a diversion during the show, while talking about my tendency to get distracted! I also like to do what Gretchen Rubin calls, “procrasticlearing”—fussing around doing efficient and seemingly important tasks, but delaying a deep immersion into challenging and high-priority work.  You'll get some helpful tips and tricks about habit forming and focus inspired by popular books like Deep Work,Atomic Habits, and former podcast guests Gretchen Rubin and Seth Godin. I also talk about my five different “typical” daily eating patterns, and you will pick up some themes about a C&C dietary strategy (could be the title of my next book?), which stands for carnivore-ish and chocolate as my dietary centerpieces. We talk about trying to optimize afternoon work habits, where there is a higher risk of drifting away from peak focus, and detail the all-important topic of napping. We cover evening eating habits, leisure time, and bedtime practices that you may find helpful or at least get a kick out of. Hopefully you will find value in these lengthy shows that will hopefully get you thinking about the best strategies to make the most of your day. TIMESTAMPS: Brad starts his official workday after about 40 minutes of his routine he discussed in the previous podcast. [02:13] As Brad starts his day, he sometimes uses his computer for other things than his writing, acknowledging his potential for distraction. [05:15] You should try to strive for two 90-minute bursts per day of peak cognitive performance. [10:03] Turn that stuff off and get the work done! [13:07] There are four requirements to succeed in habit change. Make it obvious, attractive, easy, and satisfying. [15:05] You might want to try a habit scorecard where you can look at both good habits and bad habits. A habit must be established before it can be improved [18:04] Brad organizes his day. He tries to prioritize what's most important to the high energy times, and save the less important for down time. [21:06] Find your calling. Do what fits for you. [30:34] A little bit of a struggle and challenge thrown in there sprinkled into our comfortable, modern life can pay great dividends. [31:33] Brad prefers email to phone calls so he can control the use of his time better, but it takes discipline not to get distracted. [37:32] Brad has described his busy workday, and also admits to frittering plenty. [42:37] It's important to never get discouraged. [44:31] Often, we procrast-a-clear, thinking we are getting our mind clear so we can work. [47:22] Brad varies what he eats during the day as he thinks he should be free of any compulsion or regimentation. [49:17] The all-important nap is next on Brad's busy schedule. [59:52] The afternoon time can be an opportunity to get sidetracked. Micro workouts are how Brad handles that. [01:05:20] Brad knows how to zone out and calm the pace of the modern technology we are bombarded with. [01:09:14] When he can, he gets in some speed golf at the end of the day. Then home for dinner. [01:12:05] It's virtually impossible to accumulate excess body fat over time if you are eliminating processed foods and eating only predominantly nutrient-dense foods, [01:20:59] The pairing of carbohydrates and fat is the most damaging combination. [01:23:12] Evening entertainment consists of visiting, good TV shows, or perhaps catching up on his work that was missed during the day. [01:27:37] LINKS: Brad Kearns.com Brad's Shopping page Brad's Morning Routine Breather Part 1 Brad's Morning Routine video no. 1 Brad's Morning Routine video no. 2 Knee Ability Zero Deep Work This is Marketing The Dip Atomic Habits The Hacking of the American Mind Brad's Cold Plunge The Keto Reset Diet Butcher Box US Wellness Meats The Fatty Popcorn Boy Saga The Carnivore Scores Chart PE Diet Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns We appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone. Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we'll send you a free jar of Brad's Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Today's conversation is with Jonny Becker, the Coaches' Chef. Fitness Professionals, Personal Trainers and Coaches hire him as their in-house chef to improve their clients results, turn their clients into pros in the kitchen, to breakdown the fundamentals of nutrition and to demystify urban myths regarding "healthy foods". Expect to learn about how food impacts physical and mental performance, the role of nutrient timing, as well as how to improve our colour palette performance in what is on our plate. This is packed with actionable info on how we can be more efficient with our meal prep, the role variety can play within a structured lifestyle, and tip the balance between laziness, convenience and results. Lastly, Jonny shares some of the recipes he is most proud of, which meals you just cannot make into a tasty and healthy alternative, as well as approaches we can all take in bridging the gap between taste and calories. Connect with Jonny: Insta - https://www.instagram.com/thecoachschef/ Connect with Col: Instagram: https://www.instagram.com/col.cambro/ Email List - https://mailchi.mp/548e38ba5942/colincambro Support me: Musclefood and CAMBRO for £5 off - http://tidd.ly/4992134b MyProtein and MPCOL for 37% off - http://bit.ly/MyProteinCol

I've had a few recent requests to provide details about my eating patterns, workout routine, and general daily behaviors. Hopefully it will be valuable to take a journey through an entire day as I present an honest and authentic accounting of the good, bad, and ugly of my typical day. Spoiler alert: My morning exercise routine is the thing I want to most promote and inspire you to adopt, because it has been life changing over the past five years. In the extreme “needs to improve” category is my penchant for digital distraction and poor prioritization during the workday at my computer. This blockbuster two-part show is my effort to present the real me, enhance your perspective when I talk about all matters of health, fitness, positive habits and peak performance, and strengthen our connection as we continue to strive together to be the best we can be. The detail I provide in this show will hopefully get you thinking about your behavior patterns, blind spots, needs to improve areas, and things that are working well for you. Quarantine has caused a major upheaval in the way many people go about their day and job responsibilities, and we have a wonderful opportunity to capitalize on the opportunity to better custom-design a healthy, active, stress-balanced day. Both my career and life have been based at home for decades, so I could pose as an expert promoting a home-based work day!  Here is what we will cover in part 1: Waking up in the morning, striving for consistent bedtime and wake up habits; my award-winning morning exercise routine, and the wide-ranging benefits of immediately starting your day with a devoted movement routine that gets you exposed to fresh air and direct light and keeps you away from the tailspin of distraction reaching for your phone. We also talk about how to start small and build winning behaviors into habit, and then I detail six different workouts that I might do on the heels of my morning routine: sprinting and/or jumping practice at the track, home-based strength sessions with the X3 bar, Stretch Cordz, hexagonal deadlift bar, and pull-up bar providing plenty of options; the Body By Science “Big-5” workout on machines at the gym (as detailed in the Dr. Doug McGuff podcast), plus some fun add-on pre-hab/re-hab stuff that I can only do with gym apparatus; a quick sprint workout on the high-tech CAROL stationary bike; or a Speedgolf outing where I jog a quick nine-holes before dark or do a modified “cart Speedgolf” session where I do wind sprints instead using the cart instead of running the whole way.  Thanks for listening and stay tuned for part 2! TIMESTAMPS: The world has changed allowing people to be more flexible on their personal time for exercise. [01:20] Brad is a sleep machine. Try to get back to your natural circadian rhythm. [05:27] If you've had a high intensity workout during the day, it helps your sleep. [10:45] It may be genetics, because some people really don't seem to need as much sleep. [11:42] The first thing upon awakening, Brad has a vigorous exercise routine. [18:14] A recent survey contends that 84% of Americans reach for their phone upon awakening. [20:54] Brad's morning routine is his number one health tip that he has to offer. [23:16] Getting sunlight in your eyes first thing in the morning is important. [24:40] It's a good idea to do the exact same thing every day for your morning routine. [28:17]    There are four facets required to be successful in habit change: make it obvious, make it attractive, make it easy, and make it satisfying. [35:21] Attach the new habit you want to do, to a habit you already have. [38:46] Occasionally, Brad will finish his morning routine and then go into a nice workout. [50:06] Unfortunately, we have been socialized to think that fitness is achieved through struggle and suffering…no pain, no gain. [53:31] A kinder, gentler approach to exercise is encouraged. [55:19] Some of the workout options Brad chooses from are: cold exposure, sprinting or jumping at the track, and gym workout. [58:09]    Sprinting is where you are going to get the best benefits for your physique. [01:06:30] Brad describes his template for jumping workout. [01:14:55] The big FIVE workout in the gym is described by Dr. McGuff. [01:15:57] Brad has a nice setup at home. [01:20:27] Speed golf is back on the plate for Brad after a 5-year hiatus where he focused on high-jumping. [01:34:32]    LINKS: Brad Kearns.com Brad's Shopping page Brad's Morning Routine, no 1 Brad's Morning Routine, no. 2 Lights Out, Sleep, Sugar, and Survival Why We Sleep Two Meals a Day Atomic Habits https://www.alltrails.com/trail/us/california/skyline-trail-cactus-to-clouds Podcast with Joel Jamieson Brad's Cold Exposure Podcast with John Jaquish Brad's Sprinting video Brad's Jumping video Brad's Jogging 2.0 video Body by Science Podcast with Doug McGuff Weight Lifting is a Waste of Time CAROL Bike Brad's Speed Golf QUOTES: “Respect the sun, and when the sun sets, honor it.” “Only the disciplined ones are free.” (Kipchoge) Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns We appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone. Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we'll send you a free jar of Brad's Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Jonny Becker is The Coaches Chef. Fitness Professionals, Personal Trainers and Coaches hire him as their in-house chef to improve their clients results, turn their clients into pros in the kitchen, to breakdown the fundamentals of nutrition and to demystify urban myths regarding "healthy foods". Today Jonny and I break down fitness nutrition for dummies and have a laugh along the way! We speak about - fish and rice cake diets - if abs are made in the kitchen - alcohol and it's effects on sleep and hunger - why you should regulate your caffeine for mental performance - our desired "last meals" Thanks Jonny for stopping by! Follow Jonny's content and obtain his services: https://www.instagram.com/thecoachschef/

"I would feel guilty and felt like sh** not following that strict routine that I was following for the prep of my show. " - Raquel aka ChingonaFitness We got to zoom it out with one of my favorite people (whom I've never met in real life) today and we discussed her journey with routine thus far in life. Raw and authentic Raquel! She comes from the fitness competition and preprofessional soccer world and has struggled to find what felt and feels good for her when it comes to routine. She is a soul who wants to make other peoples days better and who wants to get to know herself on a deeper level constantly. Listen in as we discuss & guide Raquel toward the activities that she can do more consistently in order to create more peace and growth within her daily life. It's all a process and we have to give ourselves GRACE. They include: For her mind: reading a few pages a day/journaling/meditating For her body: going on a walk by herself For her spirit: intentional tik tok/dancing Let's help keep her accountable and continue cheering each other on as we find what is BEST for us in terms of routine, consistency, and growth. Insta: @chingonafitness --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/mindfulnesswbrenda/message Support this podcast: https://anchor.fm/mindfulnesswbrenda/support