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3 Healthy Habits to Kickstart Your Day
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- 🎙️🎧My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. ✨
- 🎙️🎧 In this episode you can learn 3 simple tips for busy mornings that feel rushed and stressful. Mornings that start with answering emails and often skipping breakfast.
- 🎙️🎧 In this episode we are discussing “five pillars of health” a blueprint for preventing and often reversing chronic conditions such as type 2 diabetes, heart disease, and high blood pressure.
- My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees.
- 🎙️🎧 In this episode learn how to practice diaphragmatic (belly) breathing which is a quick way to reduce stress, lower blood pressure, and feel grounded.
- 🎙️🎧 In this episode we’re addressing high performers and leaders who routinely overgive—saying yes when their body says no, volunteering for crises, and carrying others’ slack.
- 🎙️🎧 Learn if eating fruit is healthy for you and which diet to follow✨
- My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees.
- 🎙️🎧 Learn how to improve your balance, which can take you from dependence to wellness ✨
- 🎙️🎧 Learn how to improve your balance, which can take you from dependence to wellness ✨
- 🎙️🎧 Learn how to implement workplace strategies regarding process transparency in projects and designating clear roles for your team ✨
- 🎙️🎧 Learn why sustainable beauty isn't just about what’s in your cabinet—it's about the ecosystem within you. 🌿✨
- In this episode I'm outlining three main reasons your “full switch” may be off.
- In our hustle culture and an “always on” mindset make breaks difficult for high performers and entrepreneurs.
- This conversation explores how thoughts, emotions, and actions have energetic value and affect biological and chemical reactions in the body, the impact of chronic rumination and prolonged stress hormones, and the concept of heart–brain coherence and humans as electromagnetic beings.
- 🎙️🎧 In this episode I’m discussing the importance of creating inclusive workplaces for different personality types like introverts and extroverts with Benjamin Friedman
- 🎙️🎧 In this episode I’m discussing the importance of creating inclusive workplaces for different personality types like introverts and extroverts with Benjamin Friedman
- 🎙️🎧 In this episode find out the ideal sitting to standing ratio.
- 🎙️🎧 In this episode I’m sharing my experience of my Run30 streak!
- My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees.
- 🎙️🎧 This episode I’m taking into account how many hours of a day are under our control. The answer might surprise you!
- 🎙️🎧 This episode delves into the often-overlooked third pillar of health: Sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront. Tune in to learn more.
- 🎙️🎧 This episode delves into the often-overlooked third pillar of health: Sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront. Tune in to learn more.
- 🎙️🎧 This episode delves into the often-overlooked third pillar of health: Sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront. Tune in to learn more.
- 🎙️🎧 In this special 101st episode of the podcast, I’m celebrating YOU & sharing my personal journey plus the invaluable life lessons I learned in 2025.
- 🎙️🎧 In this episode you’ll learn benefits of Pilates workout.
- 🎙️🎧 In this episode you’ll learn practical tips on how to make life easier for your future self, ultimately leading to a more fulfilling and healthier life.
- 🎙️🎧 Tune in to learn why discipline gives you the real freedom and its not restrictive.
- 🎙️🎧 Tune in to learn why discipline gives you the real freedom and its not restrictive.
- 🎙️🎧 Tune in to learn how to make discipline easier by focusing on building an identity and why true discipline becomes almost effortless once it's ingrained in your routine.
- 🎙️🎧 Tune in to learn practical steps for improving and maintaining your bone health to ensure mobility and independence as you age.
- 🎙️🎧 Tune in to learn practical steps for improving and maintaining your bone health to ensure mobility and independence as you age.
- 🎙️🎧 In this podcast episode I’m sharing why DEXA scan is the gold standard test for your body composition analysis.
- 🎙️🎧 In this podcast episode we are diving into the topic of visceral fat—its physiology, its profound health impacts, and ways to manage it.
- You will learn practical ways to measure and improve muscular strength and endurance, actionable advice for you if you are looking to enhance your functional strength and overall muscle health.
- 🎙️🎧 In this episode I’m exploring how to identify your core values and why these values are the basis for your success.
- With a new job as a clinical exercise physiologist, a fresh living situation, and a reinvigorated passion for music and reading, I'm reflecting on personal growth and the transformative power of embracing one's personal values.
- 🎙️🎧 In this episode I’m sharing lessons I learned during the 1 hour and 21 minutes of running a recent USATF 15K race.
- 🎙️🎧 In this episode I’m taking a deep dive into importance of making exercise a top priority, drawing from my consistent 14-year workout routine. Learn about your health savings account and how to compound the interest on it.
- Tune in to explore Sandro's insights and learn practical steps to unleash your true potential. This conversation is bound to inspire you to start your journey towards personal discovery today!
- We're diving into a topic that's often seen as taboo—pay transparency. Joining us is Scott Trumpolt, an expert with over 30 years of experience in compensation planning and design.
- Dive into a fascinating discussion on discovering your 'why' and how it drives your wellness, both personally and professionally. Special guest, Ian Chamandy, a renowned author, speaker, and coach, elaborates on how he has helped over 400 organizations.
- In this episode, we dive deep into how mentorship can be a catalyst for employee wellbeing with expert insights from Dr. Debra Heiser, founder of The Mentor Project. Dr. Heiser shares her unique perspective on what real mentorship looks like in the corporate world.
- Joan sheds light on flawed metrics like BMI, the impacts of hormones like cortisol and leptin, and the controversial new weight loss drugs. We also explore the critical role of exercise and mindful eating in tackling obesity.
- 🎙️🎧 We are diving into practical tips for improving sleep habits, managing stress, and breaking the cycle of burnout, especially for overachievers. 💡
- My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees.
- Learn actionable tips on how regulating your exposure to natural light, understanding melatonin production, and syncing with the Earth's day-night cycle can drastically improve your health and energy levels.
- You can learn how maintaining and improving relationships within organizations can drive success and productivity. Kristal introduces us to her STRONG model of relational therapy, breaking down the core elements like emotional safety and personal vs. performance-based relationships.
- Our guest Allie shares her inspiring journey from being an athlete to overcoming personal health challenges and becoming a bodybuilding pro. Discover the factors affecting metabolism and get practical tips for weight loss, including the importance of stress management, sleep, and gut health.
- Discover why our brains are hardwired for unhelpful thinking, how these thoughts impact our mental and physical well-being, and practical tips for breaking free from the cycle of worry and rumination. Tune in to learn how to identify and manage these thoughts, leading to a healthier, more productive mindset.
- Futures thinking blends art and science to help organizations envision and prepare for dynamic futures. The connection between futures thinking and wellness, how leaders can use these insights to foster a more innovative and healthy workplace.
- Dr. Craig Mattson, a researcher, teacher, and writer at Calvin University, join me to discuss various levels of stress drivers—from societal to personal—and explore practical communication strategies to foster a healthier workplace.
- I'm reflecting on my personal and professional achievements and challenges over the past year. Join me as I discuss my podcast’s growth, my speaking engagements, and my fitness milestones, including running over 1,000 miles.
- If you are looking for answers on how to build muscle mass naturally then this episode is for you. In this episode I'm taking a deepdive into importance of building muscle mass for women and what are the bext approaches to build muscle mass with the 2009 Miss Universe title holder, Angela Beyer.
- In this episode Dr. Campbell sheds light on obesity from a unique perspective, discussing it as a symptom of modern environmental and lifestyle factors. We are exploring the foundational biochemistry needed for optimal health, the role of stress, the importance of movement, and practical tips on maintaining a nutrient-dense diet. Tune in for an enlightening[...]
- 🎙️🎧 Get ready for an inspiring episode filled with gratitude and actionable tips to level up your Christmas day and your wellbeing in 2025. This is one convoyou don’t want to miss! 💡
- Learn why: stretching might not be the remedy you thought it was, and discover the importance of muscle activation and stability.
- In this episode we explore what PMDD is, how it can affect individuals and explore some of the PMDD symptoms people may experience and what are some treatment options.
- According to Gallup’s Workplace Well-Being Committee, mindful leadership leads to a 10% – 12% increase in performance and a 21% increase in business revenue.
- In this episode we are talking about all things longevity. Dr. Tom Rifai, a visionary in health and tech longevity lifestyle medicine joins us to undertand the five keys to longevity.
- In this episode learn why acne is more than just a skin issue and discover the multifaceted factors behind it, including hormone imbalances, diet, and gut health. Leigh Brandon.
- We are taking a dive deep into the symptoms, importance of nutrition, managing mental health, and how workplaces can support menopausal women. Learn practical tips and strategies to navigate menopause with strength and resilience by tuning in.
- In this episode we break down the impact of sugar and fructose on our health, touch on how to read those pesky food labels, and share simple lifestyle changes that can mitigate sugar's detrimental effects.
- In this episode we are diving into how pushing boundaries can build resilience, confidence, and rich relationships.
- n this episode we are discussing the topic of Relative Energy Deficiency in Sports (RED-S) with guest Allison Yamamoto, founder and CEO of Ally.
- We often focus predominantly on building a solid retirement fund. It is just one piece of the puzzle when it comes to preparing for life after work. In this episode we dive into the non-financial components of retirement planning that are crucial for a smooth transition.
- Are you tired of succumbing to sugar cravings, especially during the festive holiday season? Say goodbye to the endless cycle of indulgence and regret with this transformative workshop on conquering sugar cravings. Get all your sugar questions answered.
- If you've been on a weight loss journey for quite some time and have found that diet and exercise alone haven't been doing the job, other factors like your hormones and biology might be at play. Tune in to learn more.
- in this episode we are exploring how emotional eating, fails to resolve our emotional struggles, and often leads to sabotaging our efforts to lead a healthier life rather than genuine fulfillment.
- Whether you are seeking to kickstart a new exercise routine or looking to elevate your current program to optimize results, understanding the fundamental principles of exercise programming is key. In this episode I’m taking a deep dive into the FITT-VP Principle
- Having accountability and taking ownership for your life, is scary but it can give the control back to you. In this episode I explored why and how to take 100% responsibility for our own thoughts, behaviors, and lives with my guest,“The Accountability Guy.”
- We are familiar with many emotions such as love, joy, and pain, but many experiences in life can be challenging to describe because they are so overwhelming. Those emotions can have an impact on our mental and physical health. And not only that they impact our professional growth.
- In this episode I'm navigating the HARD and EASY of success and share insights on how to navigate the journey toward your goals. I'm exploring how setting goals before taking action, creating effective systems, daily repetition, and stepping out of your comfort zone are key ingredients in unlocking your full potential. Tune into lesrn more[...]
- We have big dreams but often we are get stuck in the norms of life. We lose the excitement and purpose we once had. Every day is a chance to change direction and explore what’s possible. Afterall, we only get one chance at life.
- Anyone who has tried to change, knows just how difficult simply starting a new thing, like going to the gym for the first time, cooking a healthy meal, starting a new job, and going on a date after a long time.
- One of the questions that keeps coming up in my conversation with my clients is; what type of exercise is better for your health: aerobic or anaerobic. While there’s no shortage of benefits when it comes to the two types of exercises but they do have essential differences, like how your body uses energy and[...]
- Physical Health, Wellness ProgramsIf you've been hitting a wall with your weight loss journey, you're definitely not alone. In today's podcast episode, we're diving into the complex world of metabolism and weight loss, inspired by a question from one of the podcast listeners. So, lets dive into how to fix a broken metabolism.
- A lot of my clients ask me how can they know if they have a postural dysfunction or if their posture is off. Assessing your posture is easy and can be done right at home without any equipment. Importance of regular posture assessments to prevent back pain and other issues. We talk about two practical[...]
- People with diabetes have to live with constant limitations every day, including at work. Diabeteic patients face unique challenges at the worksite but these can be easily overcome with education and small adjustments to the wrokplace. In this episode we discuss how employers can maximize the health and productivity of their workers with diabetes by[...]
- Tune in to my conversation with Chief People Officer and Executive Coach, @Alicia Gill in this week’s episode of 9 to 5 wellness. In today's fast-paced work environment, where reskilling and recruiting are constant challenges for managers, 💼 focusing on employee wellbeing has become a top priority for retaining talent. Reskilling to keep up with[...]
- In this episode we will look at the intricacies of designing and launching a successful wellbeing program at work. I’ll share insights, practical tips, and proven strategies to help you create a program that enhances physical, mental, and emotional wellness in your organization. Tune in and discover the key elements to design and launch a[...]
- 💼🌱Worksites are doing a lot to prevent, arrest, and even reverse chronic diseases and promote health. But worksite didn’t actively sought for the role of being disease prevention experts. There is always this debate about who is responsible for wellbeing and disease prevention 🤔. 🎙️ In this episode we discussed the importance of creating a[...]
- In this podcast episode, we discuss the importance of prioritizing employee wellness in businesses. A lot of the organizations are still trying to understand the why they should implement wellbeing programs. These programs help to combat chronic diseases, outpacing any other organization and group in these efforts. Wellness programs not only benefit employees, but[...]
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