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26 episodes with tonya fines
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Tonya Fines is a board-certified Holistic Health Practitioner with 25+ years of experience. She specializes in nutrition, fitness, and hormonal health for women 35+. CONNECT WITH HER https://www.theeducateddieter.com/ Subscribe to this channel now! https://www.youtube.com/user/lunidelouis/?sub_confirmation=1 ---------------------------------------------------- Join our exclusive Facebook group @ https://www.facebook.com/groups/339709559955223 --------------------------------------------------- Looking for accountability to do your morning routine -- join us tomorrow morning, it's FREE: https://bestmorningroutineever.com/ -----------------------------------------------------
Welcome to the first episode of season TWO of the Thought Garden - on Air! Host Alexis Quintal, CEO and Owner of Rosarium has invited entrepreneurs and media professionals with an understanding personal branding to share their stories and journey. Our first guest for season 2 is Tonya Fines, an author and entrepreneur, who's journey from surviving domestic violence to thriving as a successful professional in a new city is nothing short of inspiring. Through her story, she exemplifies courage, adaptability, and the power of networking. Connect with Alexis on LinkedIn here: www.linkedin.com/in/alexisrquintal/ Learn more about Rosarium at www.rosarium.work Connect with Tonya on LinkedIn here: https://www.linkedin.com/in/tonya-fines-481a02178/ Learn more and order a copy of Tonya's Book here: https://brainfraim.com/tonya-fines-book/
Welcome to the first episode of season TWO of the Thought Garden - on Air! Host Alexis Quintal, CEO and Owner of Rosarium has invited entrepreneurs and media professionals with an understanding personal branding to share their stories and journey. Our first guest for season 2 is Tonya Fines, an author and entrepreneur, who's journey from surviving domestic violence to thriving as a successful professional in a new city is nothing short of inspiring. Through her story, she exemplifies courage, adaptability, and the power of networking. Connect with Alexis on LinkedIn here: www.linkedin.com/in/alexisrquintal/ Learn more about Rosarium at www.rosarium.work Connect with Tonya on LinkedIn here: https://www.linkedin.com/in/tonya-fines-481a02178/ Learn more and order a copy of Tonya's Book here: https://brainfraim.com/tonya-fines-book/
“Sometimes all a woman needs is to hear somebody else tell her story because it gives her permission to share hers.” - Tonya Fines. Tonya Fines is a St. Francis Xavier University graduate with a bachelor's in science specializing in physical education and biology. She began her career as a high school teacher in Canada, focusing on at-risk students. With over 25 years of experience in the health and wellness industry, Tonya is a trusted personal coach and board-certified holistic health practitioner. In 2021, she expanded her career into marketing with spotlight marketing and media content, as well as serving as a board member of Global Pathway. Tonya is dedicated to advancing accessible education worldwide and is also a devoted mother of three. Episode Summary: In this episode of “Oh My Health. There's Hope,” Jana Short sits down with the remarkable Tonya Fines to discuss her inspiring journey. Tonya shares her story of leaving a domestic violence situation, arriving in Tampa Bay as a newcomer without any support network, and subsequently establishing herself as a well-known figure in the community. From being trapped in a terrifying situation to thriving in a new city, Tonya's resilience and ability to give back is truly commendable. The episode delves into her book, “How to Become a Media Socialite and Monetize Your Passion,” offering insights on networking, social media presence, and integration into a new environment. Key themes covered: Overcoming challenges and rebuilding life after leaving a domestic violence situation The importance of networking, social media presence, and giving back to the community Tonya's journey towards becoming a prominent figure in Tampa Bay Key Takeaways: Tonya's journey from leaving a domestic violence situation to thriving in a new city is a testament to resilience and strength. Giving back to the community and focusing on philanthropic causes can pave the way for establishing meaningful connections and opportunities. Networking and building a social media presence can be instrumental in shaping a successful career and becoming a recognizable figure in a new environment. Get in touch with Tonya: @@tmfines https://www.facebook.com/tonya.maria.96 https://www.linkedin.com/in/tonya-fines-481a02178/ Get in touch with Jana and listen to more Podcasts: https://www.janashort.com/ Show Music ‘Hold On' by Amy Gerhartz https://www.amygerhartz.com/music. Get the Best Holistic Life Magazine Subscription! One of the fastest-growing independent magazines centered around holistic living. https://bestholisticlife.info/Subscription Grab your gift Free Monthly Coaching Tip: https://www.janashort.com/coaching-boost Connect with Jana Short: https://www.janashort.com/contact/
In this episode, coach Tonya Fines sits down with Michele Riechman, a personal trainer, yoga teacher, health coach, and doctor of physical therapy, who is on a mission to help women feel their best. Discover how to nourish your body, mind, and spirit to feel your best at any age. Whether you are looking to optimize your metabolism, manage stress, or simply live a healthier life, this episode is packed with valuable insights and actionable advice.As the host of the Healthy Beyond 40 podcast, Michele brings a wealth of knowledge and a holistic approach to health and wellness.Michele shares her insights on how to best nourish your body, going beyond the basics of diet and nutrition. She delves into the intricate connection between what we eat and how we feel, emphasizing the importance of a balanced diet tailored to individual needs. Michele provides practical tips on optimizing metabolism, highlighting how small, consistent changes can lead to significant improvements in energy levels and overall well-being.But nourishing the body is not just about food. Michele underscores the crucial role of stress management and mental wellness in achieving optimal health. She offers strategies for reducing stress and fostering a positive mindset, explaining how mental and emotional health are integral to physical wellness.Throughout the episode, Michele's compassionate and empowering approach shines through. She encourages women to listen to their bodies, honor their unique needs, and make mindful choices that support long-term health. Her expertise in physical therapy adds a unique dimension, providing listeners with a deeper understanding of how to care for their bodies in a holistic and sustainable way. “Start with small habits that you can stick to 80-90% of the time.” -Michele Riechman Time Stamps00:24 - Welcome to the Strong By Design podcast! 00:47 - Meet today's special guest: Michele Riechman—personal trainer, yoga instructor, health coach, Doctor of Physical Therapy, and host of the Healthy Beyond 40 podcast! 02:00 - Explore Michele's unique skills and expertise in health and wellness 05:32 - Michele on fueling your body and understanding her core clientele 10:10 - Eating and Emotions: What's the real connection? 18:08 - Simple tips for better eating 26:00 - Women and Protein: Why it's essential and how to increase your intake 33:33 - How parents' healthy eating habits influence their children's growth 39:03 - Michele's 'TOP 5 Simple Habits' to kickstart a healthy lifestyle 45:08 - Connect with Michele Riechman and learn more about her work 46:05 - Please share, and leave ratings & reviews for the SBD podcast Resources:· MicheleRiechman.com Connect with Michele:· Instagram· Facebook· YouTube Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com
Are you navigating the ups and downs of menopause? Wondering how to feel good, lose weight, and build a healthy lifestyle in your 40s and beyond? In this episode, we'll explore: What lifestyle changes can make menopause easier? Why is building a healthy community so important? What are some simple yet effective habits to incorporate into your daily routine? Effective movement and exercise tips tailored for women over 40. Practical advice for creating a sustainable, healthy lifestyle during menopause. Connect with Tonya Fines: https://www.instagram.com/tmfines/ Mentioned in this episode:
My guest is Tonya Fines, and we're going to have a conversation about menopause. Tonya is a holistic health practitioner who has been through menopause herself as well as having extensive experience helping women navigate the complex journey of menopause. Tonya works predominantly with women who are pre, peri, and menopausal, offering guidance and support as they adapt to the physical and emotional changes that come with this new phase of life. We talk about the importance of self-care during menopause, strategies for managing symptoms like mood swings, weight gain, and sleep disturbances, and the vital role of joy and happiness in maintaining well-being. Tonya shares her insights on developing personalized care plans, the value of open communication with loved ones, and why it's crucial to monitor changes in your body along with professional medical advice. Together, we break down the misconceptions surrounding menopause, highlight the positive opportunities it presents, and explore practical tips and natural components that can ease the process. Whether you're experiencing menopause yourself or supporting someone who is, this episode offers empowering advice and compassionate understanding. So, stick around and join us for an enlightening and encouraging conversation with Tonya Fines and then share it with the women (and men) in your life! ********************************************* ===> I have a Special Offer for you! If you are interested in trying AX3's Astaxanthin supplement you can get 20% off the normal price by going to their website AX3.life and enter the discount code SUSAN20 when you order AX3 or use the link I've put in the show notes below which will get you there faster... https://glnk.io/5w7jn/susanrosincoach
Send us a Text Message.The practice of Integrative Medicine blends conventional care with evidence-based traditional and complementary approaches to support whole-person health and wellness. Integrative medicine encompasses mind-body-spirit approaches such a yoga, tai chi, and mindfulness as well as acupuncture and natural/botanical supplements. Integrative medicine has a unique role in supporting a person's mind-body-spirit as they transition through menopause. Yoga, tai chi, and mindfulness have been shown to improve symptoms in menopause including hot flashes and mood disturbances.About Our Guest:Tonya Fines is a board-certified Holistic Health Practitioner, with over 25 years of experience in the health and wellness industry. Specializing in nutrition, fitness, and hormonal health for women who are 35 years and older. Tonya combines a wealth of knowledge with a passion for empowering women to achieve optimal health and well-being.With a holistic approach to health, Tonya has guided countless women through personalized programs that encompass not just physical fitness but also nutritional guidance and hormonal balance. This comprehensive approach has proved effective in helping women regain vitality and thrive in their daily lives.Connect with Tonya:LinkedInSupport the Show.The hashtag for the podcast is #nourishyourflourish. You can also find our firm, The Eudaimonia Center on the following social media outlets:Facebook: The Eudaimonia CenterInstagram: theeudaimoniacenterTwitter: eu_daimonismFor more integrative reproductive medicine and women's health information and other valuable resources, make sure to visit our website.Have a question, comment, guest suggestion, or want to share your story? Email us at info@laurenawhite.com
It's easy to dread menopause. Our mother's generation wasn't really allowed to talk abou it, there are all the side effects women complain about, and it can seem like a loss in the sence of your identity changing. But take heart! Tonya Fines is here discussing how to best support our bodies during this transformation. She challenged us to think, "Is this really due to menopause? Or have I changed some habits too?" It's time for you to think about your daiily and weekly activities. What are some small changes you could make ? Yes there is a harmony shift but there are easy ways to be a good partner to your body! Tonya discussed how to best prepare for this next season of life. Tonya has worked in the Health, Fitness & Wellness industry for over 29 years. She holds a B.Sc. with Deans Honors in Physical Education & Biology from St. Francis Xavier University, a Diploma in Holistic Nutrition from the Canadian Institute of Alternative Medicine, a Diploma in Holistic Health from IIN & is a Board Certified Holistic Health Practitioner with the American Association of Drugless Practitioners, with her focus being on nutrition counseling. While her career started out very much in science, it became very clear to Tonya early on that real, impactful change for greater health & wellness was much more sustainable, when it was included as part of the bigger picture. While nutrition is an important component of living a healthier lifestyle & dis-ease free it is part of a much bigger equation. It is in recognizing patterns of behavior that are sabotaging the very things you want most, which will allow you to step into a place personal power & the ability to consciously make better choices to live a life of incredible health & wellness. To Connect with Tonya FInes: TonyaFines@gmail.com IG: @tmfines or FB: @TonyaFines Be a good partner to your body today with the Neora Weight Managment and Wellness Set To Connect with Debbi-Jo on FB: @Debbi-Jo Horton, LinkedIn: @Debbi-Jo Horton, or TurnAboutTime@gmail.com Join my podcast community
In today's fast-paced world, achieving optimal health and well-being has become a top priority for many individuals. As a result, there is a growing interest in finding the perfect balance between modern medicine and natural therapies as a means to achieve holistic health. On today's episode, Cody invites guest Tonya Fines, a Holistic Health Practitioner, to explore the concept of integrating modern medical treatments with natural therapies to enhance women's overall wellness and to address the root causes of health issues.Tonya Fines is a board certified Holistic Health Practitioner, with over 25 years of experience in the health and wellness industry. Specializing in nutrition, fitness, and hormonal health for women who are 35 years and older, Tonya combines a wealth of knowledge with a passion for empowering women to achieve optimal health and well-being.Connect with Tonya here: WebsiteDid you learn something new today? Be sure to subscribe to this podcast and share this episode with all the girls you love. We would appreciate it if you'd also leave us a rating and review on iTunes.You can watch full episodes on YouTube now as well. Like and Subscribe to the It's Hertime Podcast HERE!Want to join our Mixhers Girl community and keep this conversation going? We'd love to hear your thoughts, feelings and experiences! Join us HERE!Join Mixhers email list and be the first to have access to new products and be the girl in the know!Follow Cody and Jess on Instagram:@codyjeansanders@jesstoolson@mixhers
Tonya Fines is a board certified Holistic Health Practitioner, with over 25 years of experience in the health and wellness industry. She talks about the benefits of an integrated approach to health and healing. You will learn there are particular benefts that main stream medicine and natural healings methods have to offer and using them both is the best approach. She can be contacted for a free consultation @ tonyafines@gmail.com. and educateddieter.com
Tonya Fines is a board certified Holistic Health Practitioner, with over 25 years of experience in the health and wellness industry. Specializing in nutrition, fitness, and hormonal health for women who are 35 years and older, Tonya combines a wealth of knowledge with a passion for empowering women to achieve optimal health and well-being. With a holistic approach to health, Tonya has guided countless women through personalized programs that encompass not just physical fitness but also nutritional guidance and hormonal balance. This comprehensive approach has proven effective in helping women regain vitality and thrive in their daily lives. Tonya has had the opportunity to work with many health professionals and credits Dr. Layne Norton and William Grazione for being valuable teachers and mentors. Tonya has been a sought-after speaker at women's health events, and has been featured on numerous podcasts, sharing insights on women's health, hormonal balance, and the importance of a holistic lifestyle. Tonya is one of the co-hosts of the Strong By Design Podcast Show and also has several videos on the Critical Bench YouTube Channel that are both educational, as well as health & fitness related. Work with Tonya by visiting https://www.theeducateddieter.com/ Instagram: @tmfines Facebook: Tonya Fines
Sick and tired of feeling mentally burnt? The brain and cognitive function are not necessarily popular water cooler conversation however, the two can literally make or break your quality of life! You are either thriving or surviving when it comes to optimal brain health… and we are confident you would choose the former. I mean, who just wants to ‘get by' when it comes to our brain!? Our lifestyle and day to day choices have the greatest impact on how our brain functions and how we feel and operate. But we can dial it up a notch with the right brain friendly ingredients found in Neuro Thrive by Critical Nutrition Labs. Today's conversation features coaches Chris Wilson and Tonya Fines as they discuss the aging brain, experiences working with older clients, the needs of seniors and how to recapture a vibrant youthful brain. "It's so important for people to have that feeling of need and purpose. Otherwise, it becomes hard to wake up." - Tonya Fines Time Stamps 1:14 – Welcome to the ‘Strong by Design' podcast 1:22 - Hosts Chris Wilson & Tonya Fines on the impact of physical fitness on cognitive function 4:43 - Coach Tonya shares her journey to health and fitness 6:05 - Understanding the importance of taking care of your brain health 8:23 - Socialization and Fitness: Discover the powerful connection 9:56 - Why is it important to know your purpose? 13:11 - Tonya talks about one of her senior clients' 'Sedentary' journey 18:27 - How your body functions over time 20:56 - The power of Balance drives brain health 23:25 - Knowing the Quality of Life: Why do people get more isolated as they age? 27:13 - The benefits of a natural brain health supplement to improve cognitive function 32:05 - Cognitive Reserve: What is it and how does it work? 36:31 - Why do Asian cultures have one-third the rate of dementia? 39:48 – Neuro Thrive: Discover the ingredients and it's benefits 46:12 - Tonya on the importance of Supplementation in the body 49:34 - Creating your own future: Replacing a bad habit with a good habit 54:21 - Where can you learn more about the supplement Neuro Thrive 55:09 - Chris shares an amusing experience of taking the supplement Resources: · Get your bottle of Neuro Thrive today! Connect w/ Chris & Tonya: · Facebook – Tonya · Facebook - Chris · Instagram - Tonya · Instagram - Chris Connect w/ CriticalBench: ● Youtube ● Facebook ● Instagram ● CriticalBench.com ● StrongByDesignPodcast.com
Homelessness is a problem that plagues many cities around the world, and Tampa Bay Florida is no exception. Every day, individuals and families are forced to sleep on the streets or in shelters due to various circumstances such as job loss, illness, addiction, and domestic violence. Yet, despite being a growing issue, homelessness is often misunderstood and stigmatized. "Faces of Homelessness: A Tampa Bay Story", seeks to shed light on the lives of those who are experiencing homelessness in Tampa Bay. This book, just released in 2023 by our very own host, Tonya Fines, is a compilation of black and white photographs that capture the faces of individuals who have been affected by this growing problem. But it is not just a book of pictures. It is a tribute to the humanity of the homeless and a call to action to finally end homelessness in Tampa Bay. "Not every person you see on the street has that ‘they deserve to be there' story.” - Tonya Fines Time Stamps 00:46 – Welcome to the ‘Strong by Design' podcast 1:28 - Get to know today's special guest, Tonya Fines 4:36 - Discover the inspiration behind her new book, 'The Faces of Homelessness' 10:13 - Understanding the fear of exposing homelessness 13:08 - Helping the homeless: The importance of knowing who you help 17:22 - The stigma of homelessness: Tonya shares her thoughts on the impact of visuals on readers 20:03 - What is it like to be homeless in this day and age? 27:54 - Tonya on why homelessness IS NOT a choice 33:56 - Why Tonya shares a Thanksgiving meal to everyone 36:19 - Lending a Hand: Ways to engage with homeless support groups 42:09 - Where you can go to get Tonya Fines' book, 'The Faces of Homelessness: A Tampa Bay Story' Resources: The Faces of Homelessness: A Tampa Bay Story Connect w/ Tonya: Facebook Instagram Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com
Have you been living with debilitating and agonizing back pain… for years? Are you feeling frustrated and hopeless because nothing has worked to give you any true, lasting relief and ultimately no solution to the daily pain and suffering you endure? For 9 years our very own Tonya Fines suffered with the worst back pain that just would not go away no matter what she did... and she wasn't the only one suffering, her 3 children missed their young, energetic mom. Find out how she was able to get rid of her back pain using a 10-minute morning ritual that can easily be done in your own home. Coach Chris Wilson hosts this special episode with his friend and colleague Holistic Health Practitioner Tonya Fines. "I went to pick up a towel and went... 'Oh my gosh, that should not hurt that much!' Once your spine is out of alignment it affects everything." -Tonya Fines Time Stamps 0:24 – Welcome to the ‘Strong by Design' podcast 4:12 - Spine 101: Anatomy and how it works 13:27 – Tonya Fines on how to keep your spine healthy as you age 19:06 – Tonya talks about the ideal spine alignment 28:22 – Signs and symptoms of spine misalignment 33:33 - When should you see a chiropractor? 40:05 – Causes of spine misalignment 45:44 – Ways to improve your posture and alignment for your spine 47:41 – The importance of walking daily 49:39 – ‘Unlock Your Spine': The key to perfect alignment 56:34 – Tonya on what can the ‘Unlock Your Spine' program do for you Resources: UnlockYourSpine.com Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
The SBD team reunites to discuss a topic that's become divisive and heavily politicized. When it comes to health, in the past, people have been allowed to make their own decisions for pretty much all things and given the opportunity to discuss with their physician if unsure. But of course, no one alive today ever lived through a global pandemic. I think we can all agree that treating others with respect is critical and realizing people are free to make decisions based on their own personal health. Mandates of any kind are going to bring forth some strong emotions on both sides of an issue. Ultimately there needs to be more discussion, listening and understanding. The finger pointing and name calling won't bring people together but only cause more division. Holistic Health Practitioner Tonya Fines shares her knowledge with co-hosts Chris Wilson, Mike Westerdal and Samantha Harrison in this special bonus episode on Strong By Design. "I feel like it's become a platform of controversy not about the vaccine but being told what I should or shouldn't do." -Tonya Fines Time Stamps 0:24 – Welcome to the ‘Strong by Design' podcast 2:35 – Samantha Harrison receives birthday wishes from Team Critical Bench 11:42 – Team Critical Bench weighs in whether to get the vaccine or not 19:06 – The truth about flu shots 25:58 – Understanding the benefits vs. risks of vaccines 31:24 – Incentives and discounts: The best way to convince people to get the vaccine? 39:17 – Vaccines: What are the things to look out for? 48:34 – Personal testimonies about the COVID-19 vaccine 54:01 – The importance of making decisions based on facts, not fear 1:02:24 – How long does immunity last after having COVID-19? 1:15:42 - As promised, a special birthday poem for Sam (read by Chris) Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Today's episode is brought to you by Organifi's limited edition Gold Pumpkin Spice, a mindful treat to enchant your evening ritual. This adaptogenic blend combines 4,000 years of ayurvedic wisdom with the autumn taste you know and love. Medicinal mushrooms, restorative herbs, and nostalgic spices work in synergy to calm your nervous system, replenish antioxidants and curb nighttime cravings. Go to www.organifi.com/jockers and use code jockers at checkout to receive 20% off your order. BIG NEWS! Dr. Jockers just released his BRAND NEW book on Fasting! It's called — Fasting Transformation: A Functional Guide To Burn Fat, Heal Your Body, And Transform Your Life With Intermittent And Extended Fasting. AND we're so excited that it's now available on AMAZON! We'd love your support (and if you like the book) I know he'd appreciate a review too! Claim Your Copy Here. We've been accustomed to thinking that women should be all feminine, dainty, and physically on the weaker side than men. Today, Dr. Jockers is joined by Tonya Fines, a performance-focused professional in the health and wellness industry and an expert in women's health and fitness. She's working to revolutionize the definition of "sexy" in women and emphasizes the importance of building strength and resistance when it comes to achieving optimum health. She clues women in on the relevance of building healthy habits that can sustain their bodies to age gracefully without looking old. “Building your strength is not only going to look great and feminine, but it's also going to stay with you to keep you strong and healthy.” - Tonya Fines Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio In This Episode: - Redefine the image of modern-day women by finding realistic ways to achieve that sexy, feminine vibe – without putting your health in the backseat! - The mental hurdle women need to wipe from their minds to regain control of their health and fitness. - Strength and resistance training totally trump the health benefits of cardiovascular training. Let's safely start exercising the smart way. - Harness the power of nutrition for women to achieve a healthy mindset and a healthy relationship with their bodies and brains. - How realigning your spine impacts so many of your body's powers. - Choose one of TWO routes through menopause – how a healthy lifestyle helps women breeze through its pains and struggles by knowing what drives those horrid hot flushes. - The BIG hack to smoothly snooze through pre-menopause as women transition from their most fertile stage. Resources: - Organifi's Gold Pumpkin Spice – Use Code JOCKERS for 20% off - The Fasting Transformation by Dr. David Jockers - Subscribe and leave a review today - https://ratethispodcast.com/jockers Connect with Tonya Fines: - Instagram – https://www.instagram.com/thecriticalbench/ - Youtube – https://www.youtube.com/user/Criticalbench - Channel – https://www.youtube.com/channel/UC7X7hPOLaoNylKJYPRgEnFA?view_as=subscriber - Website – http://www.criticalbench.com/ - Facebook – https://www.facebook.com/criticalbench/ Connect with Dr. Jockers: - Instagram – https://www.instagram.com/drjockers/ - Facebook – https://www.facebook.com/DrDavidJockers - YouTube – https://www.youtube.com/user/djockers - Website – https://drjockers.com/ - If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/
Our ability to balance well from youth to maturity can determine a lot about the quality of our lives. In order for movement and activity to be enjoyable and a daily part of our lives, we must feel grounded, confident and sure on our feet. And when we no longer move with that same confidence and control, life can get scary pretty fast. Today's conversation with Strong By Design co-host Tonya Fines and Balance & Stability Specialist Chris Wilson explores this world of balance, movement and what falling truly looks and feels like for our older adults and seniors. It's time to WAKE UP your body's #1 balance nerve! "When you fall when you're younger you get a bump or a bruise, fall when you're older and you get a fracture or severe injury." -Chris Wilson Time Stamps 0:24 – Welcome to the ‘Strong by Design' podcast 1:44 – Balance: What is it and why is it important? 7:18 – Coach Chris Wilson recounts what led him to become a certified Balance Specialist 17:38 – Balance problems: Statistics on fall-related injuries 26:00 – Understanding the fear of falling 31:50 – How to regain confidence to walk without being consumed by fear of falling 36:09 – ‘Neuro-Balance Therapy': Everything you need to know 39:55 – The power of taking a walk 45:48 – Health benefits of walking barefoot 51:10 – Where you can go to learn more about ‘Neuro-Balance Therapy' Resources Neuro-Balance Therapy Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Even if you've always been a pretty healthy eater, the diet that was adequate in your 20s, 30s and 40s may not have all of the nutrients you need today. Holistic Health Practitioner Tonya Fines sits down with co-host Chris Wilson to discuss the often-confusing world of nutrition and how our needs change over the decades. Just because we need fewer calories in our later years (on average) does not mean fewer nutrients. In fact, our food choices become that much more important in our 40s, 50s and beyond. Remember, we are what we eat. In this episode, Tonya and Chris get into micro and macro nutrients, thirst versus hunger, choosing more nutrient dense foods, supplementation and how medication impacts our diet. Get ready for some food for thought! "As we age, we don't need as many calories but we still need nutrients. Be sure to include nutrient dense foods." -Tonya Fines Time Stamps 0:24 – Welcoming today's special guest on ‘Strong by Design' podcast 4:17 – Get to know Coach Tonya Fines more 6:10 – Coach Tonya talks about the changes in nutritional needs with aging 17:20 – Macronutrients vs. Micronutrients: What's the difference? 20:45 – Signs of unhealthy gut 23:00 – Discover the nutritional challenges in your 40s, 50s and beyond 28:52 – The importance of mindful eating 32:30 – The effects of alcohol consumption on body weight 37:35 – Coach Tonya gives healthy eating tips for older adults 40:55 – Elderly nutrition 101: How to shift from processed foods to whole foods 46:46 – Why it is important to have regular medical check-ups 47:53 – Identifying Hunger vs. Thirst 52:36 – Fall off the fitness track? Why you should not beat yourself up 58:08 – Ways to tame your appetite & cravings Resources 6 Ways to Tame Your Appetite & Cravings Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
What is the true definition of sedentary and what does that life look like in today's world? Can you be highly active but also sedentary at the same time? The answers will shock you. Sadly, in our ever-advancing tech savvy world we are losing our fitness and ultimately our physical health and well-being… Movement itself is on the losing end of 21st century advancements in modern day conveniences and commerce. And this decline in activity and exercise actually begins in our 20s and often even earlier! The age-old saying is absolutely true: “Use it or lose it.” -Jimmy Connors (Tennis Legend and Champion) Today co-hosts Tonya Fines and Chris Wilson tackle this extraordinary concept. That as intelligent and health conscious as we are right now, we've never been more obese and unhealthier as a society. We are living longer than ever before but are we actually healthier, stronger and more fit? "As adults we don't have recreation anymore and our bodies are not subject to all of those different angles and all of a sudden, we feel old." -Chris Wilson Time Stamps 0:24 – Welcome to the ‘Strong by Design' podcast 3:48 – The importance of everyday movement 7:34 – Sedentary lifestyle: What does it really mean? 16:28 – The power of moving like a kid 20:03 – The impact of technology on people's physical activity 26:22 – How daily movement affects your mental health 30:40 – The physiological benefits of moving frequently 32:40 – ‘Active Couch Potato' syndrome: What you need to know 36:38 – How to break free from the ‘Active Couch Potato' syndrome 47:29 – What happens to your body when you stop moving? 53:17 – Key takeaways from the episode Resources Metabolic Stretching Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Do you ever notice that many times when we want to celebrate an achievement, or when we’re feeling sad, we turn to food? Popcorn, ice cream, cookies you name it! But why is there such an emotional association with food? In this episode, we examine how can you can break emotional eating habits and how to make small, sustainable changes to become more neutral with food!-In this episode, I am joined by Tonya Fines. Tonya has worked in the Health, Fitness & Wellness industry for over 25 years. She holds a B.Sc. with Deans Honors in Physical Education & Biology from St. Francis Xavier University, a Diploma in Holistic Nutrition from the Canadian Institute of Alternative Medicine, received her Holistic Health Practitioner certification through the Institute of Integrative Nutrition & is a Board Certified Holistic Health Practitioner with the American Association of Drugless Practitioners. -Tonya is also a member of the American Holistic Health Association as well as a certified practitioner with the American Council of Holistic Medicine. While her career started out very much in the realm of science, it became very clear to Tonya early on that real change & optimal health & wellness was much more sustainable & fulfilling when it is part of the bigger picture of total health & wellness that nurtures as well as heals our body, our mind & our spirit.-We cover these topics:- Why do people eat food that’s bad for them even when they don’t want to?- Is our emotional response to food based on environment and experiences? - What does it look like when you unwind a bad food habit?- What happens when we restrict foods from our diet?- Stress that comes from dieting - How can we become more neutral with food?- The role shame plays in how we eat- Knowing your relationship with food-Connect with Tonyahttps://www.facebook.com/criticalbenchhttps://www.instagram.com/thecriticalbench/http://www.strongbydesignpodcast.com/ FREE Gift5 Ways To Boost Your Immune SystemAccess the gut health webinar: http://guthealthcolorado.com/Subscribe for more gut health content and share this podcast with a friend! Take a screenshot of this episode and Dr. Ann-Marie Barter:http://instagram.com/drannmariebarterDr. Ann-Marie Barter is a Functional Medicine and Chiropractic Doctor at Alternative Family Medicine & Chiropractic. She is the clinic founder of Alternative Family Medicine & Chiropractic that has two offices one in Longmont and Denver. They treat an array of health conditions overlooked or under-treated by conventional medicine, called the "grey zone". https://altfammed.com/ https://drannmariebarter.com/
If you have not yet heard about out, or seen the Netflix documentary Seaspiracy … you will probably be hearing things about it very soon. Especially with Earth Day upon us. Seaspiracy is a documentary that looks in the deeper issues of the environmental impact of the commercial fishing industry. And as with all documentaries, this one is certainly getting its’ fair share of raised eyebrows as far as the accuracy of the facts presented in the film. In this episode Mike Westerdal, Samantha Harrison & Coach Tonya sit down to discuss some of the highlights and issues this documentary brings to light. No one here is a marine biologist, marine scientist or environmental scientist. No one here is, or has, any ties to anyone in the commercial fishing industry. However, we all watched the episode and have our own opinions, as I’m sure you will as well. Is commercial fishing killing our oceans? Is the only solution to this problem to get people to remove fish from their diet entirely? Join us as we talk about these questions and much more. "We can't fix commercial fishing, that's corporate greed, we need food to eat and people need jobs... there's only so much you can do to regulate it." -Samantha Harrison Time Stamps 0:24 – Welcome to the ‘Strong by Design’ podcast 1:15 – ‘Seaspiracy’: What is the documentary about? 4:23 – ‘Strong by Design’ hosts Tonya Fines, Mike Westerdal and Samantha Harrison share their honest thoughts about ‘Seaspiracy’ 8:44 – Understanding Bycatch: What is it and how does it work? 14:40 – The truth about sustainable fishing 18:43 – The importance of protecting coral reefs 24:25 – Wild fish vs. farmed fish: Which is better? 30:15 – Simple ways you can do to save the oceans 32:45 – Do fish have feelings? 35:00 – Tonya Fines on fish farming in Florida 41:11 – Key takeaways from the episode Resources Seaspiracy Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
We experience the world using mostly physical touch and our minds but our connection to life as a whole goes much deeper than that. Dr. Chrisna Botha-Ravyse is a seasoned academic researcher, educator and consummate professional speaker. Known by her clients and as “Dr. Chris”, she is a nationally recognized wellness expert and Podcast Host. She earned a PhD in Human Movement Science, has written multiple research publications in the field of nutrition, physical activity and health education. Her health, wellness and coaching organization teaches clients revolutionary strategies that empower them to achieve optimum health performance. In today’s podcast with holistic health practitioner Tonya Fines, Dr Chris talks about what a healthy mindset looks like, her wellness philosophy, good and bad daily lifestyle habits, and what is optimal weight loss. "Whenever you embark on a health journey, you need to do the mind work as well... it's why most people who lose weight fast gain it all back." -Dr Chrisna Ravyse Time Stamps 0:24 – Welcoming today’s special guest on ‘Strong By Design’ podcast 1:42 – Wellness coach and physiologist Dr. Chrisna ‘Dr Chris’ Botha-Ravyse recounts how she got into the health and fitness industry 8:43 – Dr. Chris on helping people transform their lives through coaching 11:08 – Dr. Chris talks about her wellness philosophy 14:05 – Why it’s important to celebrate small successes 17:23 – Fear of success: What it is and what to do about it 20:04 – Why Dr. Chris relates herself to a ‘Yesterday, Today, Tomorrow’ plant 23:55 – The art of living in the moment 28:00 – The power of taking responsibility 31:39 – Dr. Chris dives deep into expendable habits 37:00 – Why consistency is key to success 40:50 – Where you can go to connect with Dr. Chris Resources LehChaim Connect w/ Dr Chris: Facebook Instagram Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Men listen up, you may be thinking that menopause is strictly an issue for women but this episode will have you thinking differently. If you are married or in a relationship than you will experience menopause from a very different perspective than your wife … you are essentially “team support.” And this job can leave you feeling every bit as crazy as your wife may be feeling at times. Whether you are in that phase of life that your wife is experiencing this now, or not, how great would it be to have a few survival tips to help you navigate this transition with your wife in the best possible way. In this episode, Coach Mike sits down with holistic health practitioner Tonya Fines to talk about the ways that all of us men can be as supportive as possible, during a transition that we really do not know a whole lot about. If you are ALL IN, in doing your part to keep things as smooth and crisis-free as possible during this time, then you don’t want to miss what Tonya has to share with all of us. "They're already feeling very very vulnerable and no matter what they do, it's not working." -Tonya Fines Time Stamps 0:24 – Welcoming today’s special guest on ‘Strong By Design’ podcast 1:24 – Menopause: When it begins, early symptoms, and more 4:10 – Tonya Fines talks about determining menopause age 7:10 – The hormonal transitions in a woman’s life 9:53 – Men’s guide to menopause: How to support partners during the transition 16:22 – Intimacy during menopause: What to expect 19:48 – The power of listening to understand 29:04 – The importance of learning your partner’s love language 34:25 – How long does menopause last? 44:38 – ‘The Menopause Rescue Protocol’ and other resources Resources The Menopause Rescue Protocol Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
How is your relationship with food? For many of us it’s NOT very good… It makes sense there is massive confusion in a country where we are bombarded with diet plan after diet plan and the never-ending search for the perfect weight loss method. Our guest today is Christy Harrison who specializes in helping people make peace with food and reclaim the time and energy they lost to ‘The Life Thief’ that is diet culture. Holistic Health Practitioner and co-host of Strong By Design, Tonya Fines, helps to clear up this eating gone wrong. “My mission is to help you recognize diet culture for the life thief that it is, and tune back into your body’s inner wisdom about how to truly nourish yourself—so that you can free up space in your life for bigger and better things.” -Christy Harrison Time Stamps 0:24 – Welcoming today’s special guest on ‘Strong By Design’ podcast 1:45 – Meet Christy Harrison, author of Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating 07:50 – How “diet culture” steals time, energy and health 12:00 – Christy breaks down the history of diet culture 18:55 – How can we ditch diet culture? 20:18 – The difference between intuitive eating vs. emotional eating 27:58 – Where you can go to connect with Christy Harrison 29:50 – The true meaning of the word ‘DIET’ Resources Christy’s book – Anti-Diet Connect w/ Christy: Facebook YouTube Instagram Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Dr. Moses Bernard has been studying human movement for over 19 years and his single purpose is to help teach people how to move better. Dr. Moses is a Movement Performance Chiropractor in Tampa Bay FL. He is a Canadian (like our very own Tonya Fines) and grew up in Saskatoon, Saskatchewan. He has been hailed as “cutting edge,” “more of an artist and scholar than chiropractor,” and “one of the most dedicated healthcare professionals I’ve ever met” by his patients and peers. Prepared to be blown away by brilliance as Dr Moses joins Holistic Health Practitioner and co-host of SBD, Tonya Fines, on today’s episode. "I don't look at what I do as just one thing, it is a continuum of giving people the tools to move better." -Dr Moses Bernard Time Stamps 0:24 – Welcoming today’s special guest on ‘Strong By Design’ podcast 1:33 – Get to know Dr. Moses Bernard, The Human Movement Expert 9:33 – What’s the difference between Chiropractor vs. Movement Performance Chiropractor? 16:45 – Importance of having a right foundation for fitness 24:07 – Why it's important to move your body every day 28:44 – The power of understanding ‘WHY’ 29:43 – Benefits of mindful breathing 34:45 – Dr. Moses Bernard discusses misconceptions about chiropractic care 37:49 – Why your body knows more than you think 41:23 – Dr. Moses Bernard talks about his health and fitness philosophy, ‘Movement Manifesto’ 48:19 – Unexpected health benefits of chiropractic care 58:13 – Connect with Dr. Moses Bernard through his social media channels and official website Resources Dr Moses Bernard (Official Website) Connect w/ Dr Moses: Instagram Facebook Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Tatum Harrison, an entrepreneur from Washington, DC who realized that her entrepreneurial journey and spiritual journey were not intended to be separate, but rather one in the same. She creatively merges faith and business, teaching listeners how to grow in their personal endeavors, in their relationship with God, and their entrepreneurial endeavors. Find out Tatum’s 5 keys to navigating entrepreneurship and how incredibly strong she is as coach Tonya Fines hosts this episode of Strong By Design. "I was frustrated and what I realized was I was trying to be God. I do what I can and I allow God to do the rest." -Tatum Temia Time Stamps 0:24 – Welcoming today’s special guest on ‘Strong By Design’ podcast 1:43 – Get to know Tatum Temia more 5:20 – Tatum recounts the birth of ‘Blessed + Bossed Up’ podcast 8:02 – The power of Faith 11:07 – Tatum on morning business meeting with God 14:30 – What does it mean to please the Lord 19:54 – The importance of waiting on God’s timing 27:58 – Tatum on how becoming a mom changed her 36:13 – Tatum shares her journey to Faith 41:34 – Tatum shares her favorite Bible verses 45:03 – Where you can go to connect with Tatum Temia Resources Tatum Temia Official Website Blessed and Bossed Up Connect w/ Tatum: Facebook YouTube Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Menopause can be a life-changing experience. Most women believe this chapter in their lives will be a difficult one, filled with emotional challenges and physical changes they don’t want. But it doesn’t have to be this way… it can be something better. A time when you look in the mirror and love what you see. A time that makes you feel energized, and hormonally balanced. This is what Dr. Carissa Alinat is helping many women to achieve with the Menopause Switch. Dr. Carissa Alinat is an Advanced Practice Registered Nurse (APRN) and a Doctor of Philosophy (PhD) in Nursing Science. She has been practicing women’s health for over 33 years and she sits down with SBD host Tonya Fines to share her expertise in today’s special episode. "Testosterone is an awesome hormone. Your ovaries produce it... It's thought of as a male hormone but it is for women too." -Carissa Alinat Time Stamps 0:25 – Get to know today’s special guest, Dr. Carissa Alinat 4:55 – Menopause 101: Signs you might be in menopause 8:19 – Does genetics play a strong role in determining age of menopause? 12:34 – What does ‘life begins at 40’ really means? 14:44 – Dr. Carissa Alinat talks about her new book ‘The Menopause Switch’ 20:00 – What are hormones, and what are the hormonal changes during menopause? 23:58 – Dr. Carissa Alinat discusses the benefits and risks of menopause hormone therapy 29:37 – Testosterone therapy in women: Is it right for you? 32:38 – Postmenopause: What to expect 34:23 – The positive side of menopause 36:45 – Connect with Dr. Carissa Alinat through her social media channels and official website Resources: Offical Website – DoctorCarissa.com Connect w/ Carissa: Facebook Instagram Youtube Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
What is the Deal with Collagen? In the never-ending search for all things that will promote health, beauty and youthfulness, collagen is not to be dismissed as far as being very much present in the pool of public and scientific opinion. It has been hailed as the magic ingredient to cure aches and pains, as well as something of an ingestible fountain of youth. Hmmmm . . . In this podcast, Coach Chris and Coach Tonya sit down to discuss not only what public opinion has to say about the use of collagen, but science as well. "A collagen supplement may act as a catalyst but it's not the fountain of youth." -Tonya Fines Time Stamps 1:25 – Collagen: What is it and what is it good for? 9:35 – Benefits of taking collagen supplements 15:18 – Does collagen help prevent bone loss? 17:10 – The importance of protein in your diet 20:14 – Effects of aging on bone health 24:14 – Is collagen the fountain of youth? 30:47 – The truth about taking collagen supplements for building muscle 37:51 – Does a collagen supplement promotes heart health? 41:32 – Risks of taking collagen supplements 45:34 – Foods that naturally boost collagen 49:29 – What to look for when buying a collagen supplement 51:35 – Coach Tonya shares final thoughts on collagen supplements Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
CBD oil has not only sparked some pretty intense debates among the general population, but it has also piqued the curiosity of individuals who want to know more about this product and if in fact, it has any real benefits with respect to their health and wellness. With the impact CBD oil is making, as far as being utilized in alternative therapies for everything from pain management to alleviating cancer-related symptoms, Mike Westerdal sat down with our own in-house Holistic Health Practitioner Tonya Fines to talk about just how CBD is being used and what claims are being made about its effectiveness, if any at all. "Is this something that can have a tremendous benefit to people's health and pain management, absolutely." -Tonya Fines Time Stamps 0:25 – What is CBD? 3:04 – What forms does CBD come in? 5:52 – What are the benefits of CBD Oil? 11:08 – Things to consider before taking CBD 17:57 – CBD dosage: How much should you take? 19:49 – What are the side effects of CBD Oil? 22:36 – Coaches Mike Westerdal and Tonya Fines share final thoughts on CBD Oil Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Eating disorders and body dysmorphia plagued her for years. A classically trained dancer, Maura Vega experimented with vegetarian, paleo, and IIFYM to maintain her beautiful curves. But it wasn’t until she started following a ketogenic lifestyle that she was finally able to heal her body and repair her metabolism as well as her mind and her relationship with food. Maura started Keto in June of 2016. After a 2-year battle with Postpartum Depression, following the birth of her youngest child she has been keto for almost 3 years now. Not only have her symptoms of depression been drastically reduced, but her anxiety also. Holistic Health Practitioner and host Tonya Fines sits down for this candid conversation with Fat Fueled Mom Maura Vega. “I feel the best I’ve ever felt and it continues to get better. Seeing how impactful this lifestyle can be on our bodies, I decided to help transition my children to this healthy way of life in hopes that it would relieve them of some of the ailments they had.” -Maura Vega Time Stamps 0:25 – Welcoming our special guest 2:15 – Get to know Maura Vega of ‘Fat Fueled Family’ 5:31 – Maura Vega shares their family’s journey with keto lifestyle 10:33 – Is the keto lifestyle difficult to stay on? 12:13 – Diet vs. lifestyle change: What’s the difference? 17:21 – How to incorporate intermittent fasting on a keto lifestyle? 23:59 – Maura Vega on how long it takes to notice results on the keto lifestyle 29:04 – Then vs. Now: Keto diet resources and recipes 32:41 – What is the typical family dinner for the Vega household? 36:10 – Connect with Maura Vega through her social media channels, ‘Fat Fueled Family’s’ official website and podcast 37:48 – What’s inside ‘Fat Fueled Family’s’ website? Resources: Fat Fueled Family Podcast FFF on Facebook Connect w/ Maura: Facebook Instagram YouTube Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
The human immune system is a very complex and incredibly intelligent system in the body. It has many parts to it that all work together to fight infection and disease in the body. In this eye-opening episode of Strong By Design Coach Chris Wilson sits down with Holistic Health Practitioner Tonya Fines to discuss just how amazing this defense system truly is. If you’ve ever wondered about the difference between bacteria and viruses, gut health, germ contamination or boosting your immune function, you’re in for a real treat! "If we change nothing, nothing changes. These little things that we're doing add up to massive big changes in lifestyle." -Tonya Fines Time Stamps 1:28 – What is a holistic health practitioner? 3:20 – Overview of the human immune system 9:22 – How does the immune system work? 12:41 – Small steps to help your immune system 18:54 – Is it possible to boost your immune system? 24:47 – The importance of getting to the root cause of disease 32:55 – Bacterial vs. viral infection: What’s the difference? 40:40 – How to keep your immune system healthy 47:06 – How water can boost your immune system 49:54 – The importance of good personal hygiene 52:05 – Effects of regular exercise and quality sleep on immune function 56:18 – Social distancing: Why keeping your distance helps keep others safe 1:00:15 – How stress affects your immune system 1:02:37 – Dry brushing: What it is and what are the benefits? 1:05:06 – Tips to keep your immune system healthy while traveling 1:09:53 – Learn more about 3-Day Immune Boosting Protocol Resources: StrongByDesignImmune.com Connect w/ Tonya & CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
It's all anyone is talking about right now... The Coronavirus has taken over as the only thing on our mind and the talk of the town. It's officially a pandemic that's altering the course of modern history. So Team Critical Bench sat down to speak openly, honestly and candidly about this very serious issue... To better understand WHY things are unfolding the way that they are. Listen as hosts Tonya Fines, Brian Klepacki and Chris Wilson have an unscripted conversation about COVID-19 and its impact on our world.
Living a healthy lifestyle does not mean having to give up all the things you love. A healthy lifestyle is about balance and being able to incorporate all the things you enjoy while still hitting and maintaining your goals. Alcohol can be a pretty big part of social events and for many of us, being able to enjoy a drink or two is something we don't want to have to give up in order to hit our weight loss and/ or healthy living goals. Guess what? You don't have to! In this episode Coach Tonya and Coach Brian talk about how to track alcohol and include these calories into your healthy eating plan so you can enjoy your favorite adult beverage without sabotaging all the hard work you are doing! "It is very reasonable to enjoy a couple drinks and not sabotage your weight loss, your training goals or whatever it is you're working towards if you can honor the parameters." -Tonya Fines Time Stamps 4:23 – Enjoy alcohol while still maintaining a healthy lifestyle 7:35 –Importance of tracking alcohol macros 09:00 – What is a standard drink? 12:02 – Mindful drinking 16:06 – What are macros: a beginner’s guide 20:18 – Tracking alcohol macros are just one part of it 24:52 – Make a nutrition plan and stick to it 26:20 – Eliminate alcohol completely to achieve optimal performance 28:20 – 1 alcoholic drink = 1 water rule 31:50 – Six healthy alcohols you should be drinking Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Menopause hmmm…. You cannot avoid it ladies, however, what you can do is start doing things now that will carry over into your transition through menopause to support you having the best experience possible. It is often the case that we wait for things to happen before we “do something about it,” or make changes in our life to make a situation better. Well here is some really good news… you know that menopause is something you will experience in your lifetime and you don’t have to wait to do things that will help you navigate this transition. In this podcast, Coach Tonya Fines and Samantha Harrison talk about what women can maybe expect as part of their menopause experience, and also what are some of the things women can start doing, even well before those “change of life” years, to support a better menopause experience. "You have a genetic blueprint, I have a genetic blueprint, your daughters have a genetic blueprint so while we are all going to experience menopause, how we experience it is going to be very different from one woman to the next…" -Tonya Fines 2:09 – Menopause: What it is and what to expect 5:35 – Signs and symptoms to look out for 9:18 – Premenopause vs. Perimenopause 11:35 – Open up to your partner about what you're going through during menopause 14:28 – Menopause symptoms can last up to 10 years 18:01 – Key things to do to have a better menopause experience 24:09 – How exercise can help during menopause 29:51 – Stress management: Identify your triggers 32:20 – How to deal with menopause symptoms 35:33 – Find your tribe and surround yourself with the right people 36:48 – Talking to your doctor about menopause and Hormone Replacement Therapy (HRT): Does it help? 41:52 – Menopause is a normal phase Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
Men, the ‘Real Reason’ you’re getting fatter, struggling to build muscle, constantly tired and you can’t get aroused. By the time you hit 35, your testosterone production naturally drops by 25%. Coach Chris Wilson and Tonya Fines share the mic in today’s episode to speak openly, honestly and passionately about how men can naturally boost T levels. The 24-Hour Testosterone Fix is a blueprint for men at any age to begin fixing their broken T levels. Whether it’s a lack of sleep, over consumption of processed foods or drinking down energy drinks just to feel awake…. men have more control than they think to begin optimizing their natural testosterone production. Find out ways to have more energy, slow down the aging process, increase sex drive and boost those T-levels just by changing your lifestyle. “In your 30's or 40's you might still have plenty of that natural testosterone in your body but because of your diet, because of your lifestyle you might be actually elevating those estrogen levels..." “You can fix YOU! Your body is an amazing creation and if you treat it the right way, you can overcome a lot of things." -Chris Wilson Time Stamps 2:00 Coach Chris gets blood work done to figure out his Testosterone Level 4:45 Lifestyle impacting your hormones 11:00 Testosterone declination by age 14:30 Optimizing your testosterone / hormones 17:00 Increase in estrogen and impact on men 20:17 Dealing with Low T, ways to cope and TRT 22:20 You are in control of resetting and boosting Testosterone naturally 23:58 Coach Tonya’s perspective on the 24-Hour Testosterone Fix 26:00 Sleep and hormone function 27:09 The Risks & Benefits of Testosterone 28:35 That “old” guy with High Testosterone 30:00 Men taking the power back with 24-Hr T Fix 32:10 Learning how to be powerful from nature 34:00 Talking to the women in your life about Low T and getting your ‘mojo’ back 36:20 Bullet points from the 24-Hour Testosterone Fix 37:33 Men, go get Checked Out! Get your blood work done. Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here! Resources: StrongByDesignTestosterone.com StrongByDesignTDrive.com The 7 Worst Testosterone Killers – FREE DOWNLOAD Connect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com YouAreStrongByDesign.com
On this episode of Strong By Design Coach Chris is joined by his friend and occasional podcast host, Tonya Fines. On today’s show we get personal with Tonya as she shares her journey from being diagnosed with degenerative disc disease and Spina Bifida. She opens up about her low points and how she was able to muster up the strength and develop a fighter mentality to take control over her health. You don’t want to miss this triumphant story! "I ended up just going full steam like 210 mph and felt like I hit a cement wall...I woke up one morning and I couldn’t do anything..." -Tonya Fines Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here! Time Stamps: 4:37 - The morning that changed Tonya’s life 5:35 - Surgery in her 30’s - could this really be the only solution? 7:24 - How Tonya started figure competitions 13:24 - Developing the right relationships 16:40 - Are you investing in and taking care of yourself? 21:06 - Life lessons learned from Tonya’s struggles Resources: TEXT "CORE” to 345345 for the FREE report Connect with Tonya Fines: Website Instagram Connect with Critical Bench: Facebook Instagram Youtube www.criticalbench.com
Today on Strong By Design, Coach Chris sits down with Holistic Health Practitioner & Nutrition Specialist, Tonya Fines. Together they break down the ketogenic diet and give you the answers to all of your questions. Also, check out the link below for access to the free glute workout. “If you are thinking about doing the ketogenic diet, do some research and ask some questions from a reliable source. Don’t just jump into it.” -Tonya Fines Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here! Time Stamps: 4:35 What is a Ketogenic Diet?5:02 All about Ketones and what they do7:26 Is the ketogenic diet for everyone?9:25 How a keto diet can aid in fat loss12:00 Foods you can eat on the keto diet17:48 Keto, a fad or a lifestyle?21:19 How to start your keto diet23:37 Health benefits of a ketogenic diet25:25 What is “ketosis breath”? Questions Asked What is a Ketogenic Diet? What are Ketones? What do Ketones do exactly? What is Ketosis? How does it work? Is a ketogenic diet safe? Are there any risks of following a ketogenic diet? Will a ketogenic diet help me lose weight? What types of foods are included in a ketogenic diet? Is this an easy plan to follow & stick to as a lifestyle? How would I get started if I wanted to follow a ketogenic diet? What are the health benefits of a ketogenic diet? What are there, if any, symptoms of starting/ following a ketogenic diet I’ve heard the term “ketosis breath.” What is this? Is a ketogenic diet something I can follow for a short period of time & then come back to? Can I cycle this diet with a regular/ normal eating plan so I can have carbs once in a while? Resources TEXT "GLUTES" to 345345 for your FREE 5-Minute Glute Workout! Connect with Tonya TonyaFines.com Connect with Critical Bench: Facebook Instagram Youtube www.criticalbench.com
On this episode of Strong By Design, Coach Chris sits down with nutrition and holistic health professional, Tonya Fines. They discuss everything you need to know about carbs. Also, stay tuned to hear Tonya’s top picks for best carbs to eat. Want the "Why Stretching Won't Make You Flexible" Report for free? Then go here! Or text "Stretch" to 345345 “All your little steps add up to huge improvements.” -Tonya Fines Subscribe to iTunes Love the podcast? Leave a review on iTunes! What do you want to hear from the Critical Bench Podcast? Tell us here! Time Stamps: 2:40 Are carbs bad for you? 3:45 Tonya’s top 5 best carbs 5:35 Why do we need carbs 9:25 What should your nutritional intake look like? 14:55 Finding team to do prep 17:18 Are you cutting your carbs but not seeing the scale move? 19:20 Complex carbs vs Simple carbs 21:40 Creating realistic weight loss goals 29:10 Do you love pasta? This is how you can still have it Resources 6 Ways to Tame Your Appetite & Cravings Connect with Tonya Linkedin tonyafines.com Connect with Critical Bench: Facebook Instagram Youtube criticalbench.com
Staying the Course for Success Okay, we have discussed what belief systems have been holding you back, we have also discussed what are some strategies & tools to get you on track & stay accountable to making better choices & living a healthier lifestyle. So how do you sustain it all? That’s what I will be talking about in today’s show. So often we “fall off the wagon” only to tell ourselves we have no will power, are weak & beat ourselves up with negative & destructive self-talk. How has that been working for you so far?!?!?! It’s time to finally let go of that & embrace a little reality & a healthier perspective. You are not weak, you are not lacking will power . . . you are a human being in transition of making massive changes in your life & undoing years of behaviours that are well established within you. It’s time to be kind to yourself & find out how to work with yourself & not against yourself.
Continuation of Initiating the Change You want to change, you accept responsibility for the choices you have made that have brought you to where you are, you are ready to let go of the baggage & BS excuses you have used to stay put, stay unhappy . . . & unhealthy! This show is a continuation of the first Initiating the Change show last month. Today Tonya recaps the tips & strategies she has talked about in previous shows & follows up with her final tips, tools & strategies to get you back on track with making choices & staying accountable to living a healthier lifestyle for the rest of your life.
Inspired Wellness Living with Tonya Fines This Week on Inspired Wellness Living Radio with Tonya Fines - What Is It Really Like to Work With Tonya & Be Coached Thru the Process of Creating a Holistic Lifestyle Plan For 23 years I’ve been helping people face what is really at the root of their issues with food & the truth is it is never food. It was for this reason that I chose to make the focus of my expertise in health, fitness, nutrition & psychology to create a program that actually helped people face & work thru those issues to then build lives that were of greater wellness not just physically but emotionally as well. This week I’ll be interviewing one of my clients Zita Cameron, who has been working with me for the past several months & nothing will be edited or rehearsed. While I will have the freedom in asking Zita the questions, you will here from her what this process is truly like, how the program is structured & yup . . . what it’s like to work with me! If you ever wondered what happens here at Health 4 Life or what is really behind the motto “Inspired Wellness Living,” this is your chance to hear it straight up from someone who has done it, is still doing it & will tell you with absolute honesty the ups, downs & everything in between. Please join us & we would love for you to send us your questions for Zita during the broadcast. http://tonyafines.co.nz/
Authentic You Media Presents: Inspired Wellness Living with Tonya Fines ... This episode will focus on “beginning steps” for those who want to change to begin that process. This episode will be great for your Q & A from you the listening audience as we are all different & what works for one may not work for another. We will be working on identifying “what do I want to change/ heal & what do I need to do to start that process?” The goal here is for you our listeners to begin a “checklist” of sorts to identify & prioritize the changes YOU want/ need to make in YOUR lives to take the first steps in living a healthier life & ultimately feeling better. During the show Tonya will offer all listeners an opportunity to receive a free digital download of my Health 4 Life Goal Cards to help keep you on track as well. (You will need to be listening to know how to send your email address to her)
This episode will focus on “beginning steps” for those who want to change to begin that process. This episode will be great for Q & A from you the listening audience as we are all different & what works for one may not work for another. We will be working on identifying “what do I want to change/ heal & what do I need to do to start that process?” The goal here is for you, our listeners to begin a “checklist” of sorts to identify & prioritize the changes you want/ need to make in your lives to take the first steps in living a healthier life & ultimately feeling better. During the show I will offer all listeners an opportunity to receive a free digital download of my Health 4 Life Goal Cards to help keep you on track as well. (You will need to be listening to know how to send your email address to me)
We All Have a Story . . . Don’t Let It Become Your Anchor The premise for this show is for me to share my story for the purpose of building a rapport with the audience & get them comfortable with “opening up” not only to me but to themselves; to stop hiding & get very real & honest about where they are at & why. This show will focus on the BS we tell ourselves to stay where we are & not change even if it’s not good for us . . . b/c it often becomes comfortable! BS lead to negative self-talk, limiting beliefs, comfort eating . . . all this can lead to a very unhealthy YOU. “Where are thoughts go . . . our body will ultimately follow!” So my question is “what do you want to see when you look in the mirror? How do you want to feel when you look in the mirror?” Well, lets start with the BS & thoughts & get to work re-programing that!
Authentic You Media Presents: Inspired Wellness Living with Tonya Fines. Tonya is a Health/ Fitness/ Life Coach & International Keynote Speaker with a powerful message to share. She is the woman behind Health 4 Life Ltd & is helping to make a difference in the lives of people everywhere. Health 4 Life is a holistic wellness com
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