Fresh & Fired Up: Recent Episodes
Emily Marshall
Doctor, coach, and speaker Emily Marshall shares weekly messages designed to help women function at their best, so they can flourish in their health, family, and business. Be FREE, feel FRESH, and live ON FIRE! Find Dr. Emily online: www.dremilymarshall.com
If you're in hypothalamic amenorrhea or RED-S recovery, the hardest part usually isn't the food or the rest days — it's who you become without them. In this episode I break down how habits build identity, why period recovery threatens the self-image you've spent years earning, and how to keep the discipline and drive that make you you while changing the behaviors that stopped your cycle. We cover the fear underneath "I'll gain weight," why recovery takes more discipline than restriction, and how to shift your identity without giving it up.
📲 FREE Resources: →
Macro Calculator: https://skilled-leader-5868.kit.com/01d3d829fc
Stop Binge Eating Ebook: https://skilled-leader-5868.kit.com/c0f46c777e The SAFE Method | How to Finally Silence Food Thoughts
🎙️ Podcast: https://youtube.com/@freshandfiredup?si=W56KkRFX73nZ1sm3 💻
Work with me 1:1: https://3atgkmamtaj.typeform.com/to/p8NaADUl
đź“© Contact: hailee@youngandwyld.com
IG: Hailee_fitblog and @dremilymarshall
Join Hailee and Emily as they share personal updates, insights on health, fitness, and life, including wedding planning, travel adventures, and wellness tips. This episode offers a candid look at balancing routines, energy management, and embracing life's spontaneous moments.
key topics
- The importance of first and last impressions in communication
- The significance of the 'messy middle' in content and life
- Pelvic floor health and its impact on overall wellness
- The role of hormonal cycles in energy and strength training
- Managing stress and energy levels through menstrual phases
- Travel fears and overcoming motion sickness
- Balancing routine with spontaneity in daily life
- The impact of sleep on energy and workout performance
Follow us on the gram: Hailee_fitblog Dremilymarshall
Peeing when you sneeze. Pain with sxx. Constant tension you can't stretch away. You've been told it's normal — or worse, to "just do your Kegels." In this episode, I sit down with Dr. Karah Charette, DPT, founder of Bodyful Physical Therapy, a somatic, trauma-sensitive pelvic floor physical therapist who's on a mission to change how women understand this ignored part of their body.
We get into why Kegels are often the wrong answer, how chronic stress and years of dieting and over-training show up as a clenched pelvic floor, the nervous system's role in chronic pelvic pain, and what your body might be trying to tell you through symptoms you've learned to live with.
In this episode, we cover:
- The sneaky signs of pelvic floor dysfunction most women dismiss
- Why a "tight" pelvic floor is often the real problem (not a weak one)
- How fight-or-flight mode, under-eating, and over-exercising affect your pelvic floor and hormones
- What's really behind painful s3x — and why healing is possible
- How your pelvic floor changes across your cycle, postpartum, and into perimenopause
- Simple somatic and breathwork tools you can start today
- What actually happens at a pelvic floor PT appointment (and how to find a good one)
If you've ever felt dismissed, embarrassed, or confused about what's going on "down there" — this conversation is the permission slip you didn't know you needed.
Connect with DR Karah:
PT website: https://www.bodyfulphysicaltherapy.com/
dance/somatics/yoga/authentic movement/poetry website: https://www.karahcharette.com/
somatic yoga retreat in Portugal next year: https://yogaadventuresworldwide.com/retreat/yoga-retreat-portugal/
*my dates are May 9-16th!
Instagram PT: @bodyfulphysicaltherapy
Artist instagram: @wise.movement
Getting your period back after hypothalamic amenorrhea (HA) is a huge win — but does it mean you're fertile? In this episode, we break down exactly what happens to your fertility after HA recovery, why your first cycles back may not be ovulatory, and how to know when your body is truly ready for pregnancy. You'll learn the fundamentals of natural family planning and fertility awareness, including how to track basal body temperature (BBT), read cervical mucus, and use ovulation (LH) strips to confirm ovulation — whether you're trying to conceive naturally or avoid pregnancy without hormonal birth control. We also cover the nutrition, training, and stress changes that support ovulation quality, healthy luteal phases, and hormone balance, plus the green flags that show you're on track and when it's time to get testing or professional support. Perfect for women recovering from HA, coming off birth control, or wanting to understand their cycle and fertility naturally.
Follow us on instagram!
@Hailee_fitblog
@dremilymarshall
📲 FREE Resources: →
Macro Calculator: https://skilled-leader-5868.kit.com/01d3d829fc
Stop Binge Eating Ebook: https://skilled-leader-5868.kit.com/c0f46c777e The SAFE Method | How to Finally Silence Food Thoughts
Work with me 1:1: https://3atgkmamtaj.typeform.com/to/p8NaADUl
đź“© Contact: hailee@youngandwyld.com
Your body doesn't separate stress into categories — your 5am workout, your 1,400-calorie day, and your work deadline all land in the same account. And if your period is irregular, your energy is tanking, or your progress has stalled, your total stress load might be the reason.
In this episode, we're breaking down how to audit your overall stress load across three key areas: nutrition stressors (under-eating, meal timing, food rules), training stressors (overtraining, HIIT stacking, skipping rest days), and life & mindset stressors (sleep debt, perfectionism, emotional load). You'll learn why chronic stress disrupts your hormones, how cortisol and your HPA axis impact your menstrual cycle, and the sneaky signs your body is keeping score — even when everything "feels fine."
Plus, you'll walk away with a simple one-week stress audit tool you can start tomorrow to figure out exactly which stressors are draining you and what to change first.
In this episode, we cover:
- Why under-fueling is the most invisible stressor (and why it gets praised)
- The connection between low energy availability, RED-S, and hypothalamic amenorrhea
- How to know when exercise stops being healthy and starts being a stressor
- The hidden life stressors your fitness app can't track
- A 3-question test to determine if something is actually stressing your body
- The One-Week Stress Audit: a step-by-step tool to measure your total load
Whether you're dealing with a missing period, burnout, low energy, or hormone imbalances, this episode will help you find the stressors hiding in plain sight — without cutting everything you love out of your life.
If you've been told to "just eat more and exercise less" to get your period back — this episode is for you.
Getting your period back doesn't mean giving up movement entirely. It means learning how to move in a way that supports recovery instead of working against it. In this episode, we're breaking down exactly how to modify your training during period recovery, hypothalamic amenorrhea (HA), or any stage of hormonal healing — without losing your identity as someone who loves to move.
We cover:
- How to modify your workouts so you're still training with your body, not against it
- The signs you're overtraining (even if it doesn't feel like "that much") and how chronic stress load is silently stalling your recovery
- Why HIIT needs to come off the table for now — and what's actually happening in your nervous system when you push through high-intensity training
- How to use Reps in Reserve (RIR) to keep lifting without spiking cortisol and disrupting your hormones
- What a modified training week actually looks like in practice
If your period is missing, irregular, or you're deep in recovery and still trying to figure out what to do at the gym — this episode will give you a clear, no-BS framework to move forward.
This one is for you if:
- You've been diagnosed with HA or are in period recovery
- You're scared of gaining weight if you stop doing HIIT
- You love training but feel like your body is constantly fighting you
- You want to keep lifting but don't know how to dial it back without losing progress
Follow us on instagram: @hailee_fitblog @dremilymarshall
Your gut is not broken — it's starving. Here's how to actually heal it.
If you're dealing with bloating, chronic fatigue, food sensitivities, autoimmune issues, skin flare-ups, or mood swings that won't quit — this episode is going to change how you think about healing.
We're diving deep into gut health for women: why restrictive diets and undereating are making your symptoms worse, the real link between leaky gut and autoimmune disease, and how chronic stress is silently destroying your gut lining every single day.
In this episode we cover:
âś… What is leaky gut syndrome (intestinal permeability) and why it triggers autoimmunity
âś… Why eating MORE is one of the most powerful gut healing tools
✅ The gut-hormone connection — how your microbiome controls estrogen, cortisol, and your cycle
âś… How chronic stress damages the gut lining and what to do about it
âś… Holistic gut healing strategies: nervous system regulation, anti-inflammatory nutrition, probiotics, and more
âś… Signs your gut is healing vs. signs it's still inflamed
âś… Why your gut health affects your skin, energy, periods, and immune system
Whether you're managing IBS, SIBO, Hashimoto's, hormonal imbalances, or just feel like your body is constantly inflamed — this episode will give you real, science-backed answers.
đź”— Work with me:
Work with me 1:1: https://3atgkmamtaj.typeform.com/to/p8NaADUl
đź“© Contact: hailee@youngandwyld.com
📲 Follow on Instagram:
Follow my socials
https://www.instagram.com/hailee_fitblog/?hl=en
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If you've been in period recovery for a while — eating more, moving less, doing all the things — and your period still isn't back, this episode is for you.
We're talking about quasi recovery: the sneaky middle ground where you're doing enough to feel like you're trying, but not enough for your body to believe the emergency is over. It's one of the most common reasons women stay stuck in
hypothalamic amenorrhea recovery, and almost nobody talks about why it actually happens.
In this episode I'm breaking down exactly what quasi recovery and half recovery look like in real life, why your body doesn't respond to partial signals no matter how many boxes you're checking, and the identity piece underneath it all that keeps high-achieving women in the half-in trap way longer than they need to be.
If your missing period isn't coming back despite your efforts, your nervous system might still be reading danger — and this episode explains why.
We cover:
- What quasi recovery actually looks like day to day
- Why the hypothalamus doesn't respond to halfway hormonal signals
- The control patterns keeping your HA recovery stalled
- The identity shift required for full period recovery
- Early signs your body is starting to believe it's safe
This one is for the woman who is so close — and just needs to hear the real reason she's still waiting.
Change can feel exciting, uncomfortable, and even a little scary.
In this episode, Dr. Emily Marshall and Hailee Piendl share a behind-the-scenes look at the evolution of the Fresh & Fired Up podcast, the lessons they've learned through years of content creation, and why they're embracing a new season of growth.
But this conversation isn't just about a podcast.
It's about recognizing when you've outgrown an old identity, allowing yourself to evolve, and having the courage to step into what's next—even when you don't have everything figured out.
Together, Emily and Hailee discuss personal growth, leadership, community, faith, business, motherhood, health, and the messy middle that often comes with meaningful change.
In this episode, we discuss:* How to recognize when you've outgrown a season of life * Why growth often requires letting go of old identities * The evolution of the Fresh & Fired Up podcast * Building community through conversations and connection * The importance of long-form content in a short-form world * Faith, inspiration, and lessons from the saints * Overcoming perfectionism and embracing the "gray area" * Leadership, vulnerability, and personal development * Creating capacity through systems, delegation, and support * Why authenticity matters more than having everything figured out
If you've been feeling pulled toward something new, struggling with change, or wondering what's next in your own journey, this episode is for you.
Connect with UsFollow Dr. Emily Marshall and Hailee Piendl for more conversations on health, mindset, and personal growth.
Subscribe, leave a review, and share this episode with someone who's stepping into a new chapter.
If you're working out, eating healthy, and still not losing weight… this episode will explain why.
You're not doing it wrong—your body might be protecting you.
In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl break down why fat loss can stall—even when you're doing everything "right."
We dive into how stress, hormones, under-fueling, and metabolic adaptation can signal your body to hold onto weight instead of releasing it. You'll learn why pushing harder often backfires—and what your body actually needs to feel safe enough to change.
This episode will help you shift from frustration to clarity—and give you a more sustainable, effective approach to fat loss.
In this episode, we cover:
• why fat loss plateaus happen (especially for women)
• how cortisol and stress impact fat storage
• the truth about calorie restriction and metabolic slowdown
• recomposition vs. weight loss (and why the scale can mislead you)
• how sleep, hunger hormones, and blood sugar affect results
• breaking binge-restrict cycles and fear foods
• how to support fat loss without damaging your metabolism
If you feel stuck despite your effort, this episode will help you understand what's really going on—and how to move forward.
If you're lifting regularly but your strength isn't improving, something might be off.
In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl break down 5 common gym mistakes that secretly sabotage women's strength gains. These small technique errors often go unnoticed but can dramatically affect your ability to build muscle, lift heavier, and train without pain.
We cover practical coaching cues and simple adjustments you can apply immediately to improve your squat, deadlift, bench press, and overall strength training performance.
If you've ever wondered why your lifts feel harder than they should—or why your progress has stalled—this episode will help you identify what might be holding you back.
You'll learn:
• Why training the movement instead of the muscle can limit muscle growth
• How foot position and stance width affect squat strength and hip function
• The right way to brace your core to protect your spine and generate power
• How shoulder blade positioning improves pressing strength and prevents shoulder pain
• Why women often stop sets too early and how training closer to failure builds real strength
These are the same strength coaching principles used by high-level trainers to help women move better, lift stronger, and build functional muscle that supports hormones, metabolism, and long-term health.
Whether you're new to lifting or have been training for years, correcting these overlooked mistakes can take your strength training, muscle gains, and gym performance to the next level.
🎧 Listen now to learn how to train smarter, build stronger muscles, and feel Fresh & Fired Up in your workouts.
Pregnant (or planning to be) and wondering how to keep lifting safely, maintain muscle, and avoid overdoing it? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down smart training before, during, and after pregnancy—so you can feel strong, energized, and supported through every stage of motherhood.
We cover:
- How to train through first, second, and third trimester changes (without fear or ego)
- RPE (Rate of Perceived Exertion) + the cardio talk test so you know exactly how hard to push
- Pelvic floor + core symptoms you shouldn't ignore (and how to modify training)
- A healthier mindset around pregnancy weight gain and body changes
- The postpartum roadmap: gradual progression, recovery, and when you're ready to level up again
- Why early postpartum is about connection over punishment
If you want pregnancy workouts, postpartum fitness, and real talk on pelvic floor health with practical, repeatable guidance—this one's for you.
Follow/subscribe for more on women's fitness, hormones, and nutrition—and share this episode with a friend who's expecting.
What if your "lack of progress" isn't a willpower problem… it's a phase problem? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down the three most important fitness phases for women—muscle gain (building), maintenance, and cutting (fat loss)—and how to know which one your body actually needs right now.
Hailee also shares the real-life chaos of puppy training (and why it's the perfect analogy for building habits that stick). You'll learn why recovery and rest are non-negotiable for body recomposition, how to train effectively without "dying" every workout, and how to avoid the all-or-nothing mindset that keeps women stuck in cycles of burnout and restriction.
They also touch on the psychology behind quick fixes (including the ongoing Ozempic conversation) and why long-term change comes from realistic goals based on your stress load, capacity, and consistency—not insecurity.
If you want nutrition without obsession, smarter training, and a sustainable path to results, this one's for you. Let the muscle gains begin!
If you've ever pushed through pain just to keep up… this episode is for you.
In this episode of Fresh & Fired Up, Dr. Emily Marshall and co-host Hailee Piendl sit down with Dr. Kristen Dudeck (Chiro + RMT + lifelong Ukrainian dancer) to unpack the real reasons artistic athletes break down: outdated training culture, performance pressure, hypermobility, body image noise, and the belief that rest means you're falling behind.
Kristen shares what she sees in dancers of all ages, why strength training is essential (especially for flexible or hypermobility-prone bodies), and how we can build resilience through smarter programming, better recovery, and improved body awareness. You'll also hear Kristen's personal journey in Ukrainian dance — including performance anxiety, self-doubt, motherhood, and the mindset shifts that helped her keep dancing through every season.
In this episode, we cover:
- Why "push through" backfires for dancers and high achievers
- Injury prevention basics that actually matter: strength, recovery, and body mechanics
- Hypermobility: when flexibility is a gift… and when it becomes a risk
- The mental health piece in young athletes (pressure, anxiety, confidence)
- Building confidence and ownership in performance
- Visualization techniques for performance and recovery
- The shift happening in dance culture — and why women's health in the arts is finally getting louder
Sound bites to listen for:
- "Train smarter, not harder."
- "Learn to rest, not quit."
- "Education is key for young dancers."
If you're a dancer, coach, dance mom — or a high-achieving woman trying to stay strong without burning out — this conversation will give you both permission and a plan.
You've been told to "eat less" your whole life… what if that's the very thing keeping you stuck?
In this episode, Dr. Emily Marshall and Hailee Piendl unpack the truth behind the phrase "eat more, weigh less" and how it actually works for the female metabolism. If you've been living on 1,200–1,400 calories, doing more cardio, feeling more exhausted, and seeing zero progress, this is your permission slip to do things differently.
We break down:
- Why chronically eating less puts your body into "low power mode" and stalls fat loss
- What reverse dieting and metabolism healing really are (in normal human language)
- The difference between strategic eating more vs. simply overeating
- Clear signs you're under-eating… and clear signs you're overdoing it
- A simple, sustainable framework for rebuilding your metabolism so you can lose fat, gain muscle, and feel human again
You'll walk away understanding how to fuel your body with more food, not less restriction, while actually moving toward sustainable fat loss and better energy.
This episode is for you if you're a woman who's tired of crash diets, confused by "reverse dieting," and wondering if it's really possible to eat more and still lose weight.
If it resonates, share it with a friend who's stuck in the eat-less-do-more cycle, and leave a review so more women can find the show.
If you’ve been training hard but still feel stuck, this episode is for you. Dr. Emily Marshall and Hailee Piendl break down why so many women’s workouts stop working—and how to build a foundation that actually delivers results.
You’ll learn the science and mindset behind women’s fitness: how to train smarter (not harder), avoid overtraining, balance hormones, and create lasting strength without burnout. Emily and Hailee explain why recovery, nutrition, and progressive overload matter more than chasing exhaustion—and how emotional fitness fuels physical results.
Whether your goal is fat loss, strength, or simply feeling confident in your body, this episode will help you rebuild your routine from the ground up and finally feel aligned, strong, and energized.
Struggling to say “no” without guilt? In this episode of Fresh and Fired Up, Dr. Emily Marshall and Hailee Piendl break down how to set boundaries without the drama. From time management strategies that ease social anxiety to the power of prioritization and self-care, you’ll learn how to protect your energy and build healthier relationships.
We cover why being early can reduce stress, how to ask for help without feeling weak, and why empowering others is key in parenting, work, and personal growth. Whether you’re juggling family, fitness, or career demands, this conversation will give you practical tools to balance your schedule, strengthen your relationships, and take back control of your time.
Tune in on Apple Podcasts or Spotify, and don’t forget to subscribe to the Fresh & Fired Up Podcast on YouTube, so you never miss out on the latest episode!
How do you hold on to hope when tragedy, violence, and grief feel overwhelming? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Dr. Jon Marshall explore how faith, resilience, and emotional fitness help us process life’s darkest moments.
They share practical tools for protecting your mental health while staying informed, the role of storytelling in making sense of good vs. evil, and how to prepare children for the realities of life without losing peace. The conversation emphasizes community, small acts of love, and finding balance in a world overloaded with information.
Whether you’re struggling with fear, grief, or simply the weight of the news cycle, this episode offers encouragement and grounded wisdom for building resilience and choosing hope.
Missing your period but know you’re not pregnant? You’re not alone—and your body is trying to tell you something important.
In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl dive into what your cycle is really saying when it goes off track. From hypothalamic amenorrhea to the role of stress, sleep, nutrition, and energy availability, they unpack the real reasons behind late or irregular periods—and what you can do about it.
You’ll learn how female hormones, body fat levels, and psychological stress influence cycle health, why women are more sensitive to energy deficits than men, and how to spot signs of deeper imbalances. With practical strategies for period recovery, Emily and Hailee encourage you to track your cycle, listen to your body’s signals, and take a proactive role in your health.
If you’ve ever wondered why your period is late—or felt confused by irregular cycles—this episode will give you clarity, encouragement, and actionable steps to restore balance.
Listen in to discover:
- Why stress is one of the biggest disruptors of your cycle
- The link between sleep, nutrition, and hormonal balance
- What hypothalamic amenorrhea looks like (and how to recover)
- How tracking your cycle helps you become your own best advocate
Your body never lies. It’s time to listen.
Ever feel like every conversation with your partner ends in tears, yelling, or silence? In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl share practical strategies on how to actually talk to your partner about your needs—without crying or screaming.
Through the lens of parenting, back-to-school stress, and family dynamics, they explore:
- Proven relationship communication skills
- The power of emotional regulation in difficult conversations
- Why defensiveness damages connection and how to avoid it
- How self-awareness and forgiveness transform conflict
- Creating healthy environments at home and at work through grounded leadership
Key takeaways:
- Back-to-school transitions highlight the need for grounded leadership.
- Open communication builds stronger relationships.
- Past experiences shape present dynamics.
- Timing, tone, and framing matter when addressing sensitive issues.
If you’re ready to stop walking on eggshells and start feeling heard in your relationships, this episode offers tools you can use today.
Food freedom isn’t just about saying yes to dessert—it’s about silencing the inner mean girl that fuels guilt, binge cycles, and self-sabotage. In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl unpack the truth about emotional eating, disordered eating recovery, and why mindset matters more than willpower when it comes to finding balance with food.
You’ll hear how events and social situations can trigger food struggles, why bounce back rate is more important than perfection, and how morning habits and night eating patterns shape your energy and overall health. Together, we dive into how to detox from diet culture, build self-trust, and discover self-worth that isn’t tied to food or body image.
If you’re ready to stop white-knuckling your way through cravings, embrace intuitive eating with confidence, and finally feel peace around food, this episode is for you.
👉 Don’t forget to subscribe to support the podcast and join us in creating a healthier, freer relationship with food.
Ever wondered why your workouts feel amazing some weeks and impossible the next? The answer may be in your female period phases.
In this episode of the Fresh & Fired Up podcast, Dr. Emily Marshall and Hailee Piendl break down how to create a workout plan for women that actually works with your body, not against it. From cycle syncing workouts to hormone-friendly training, they share how to adapt fitness routines to match your energy, recovery, and performance throughout your cycle.
You’ll learn how to use awareness of your cycle as a superpower, why progressive overload and strength training are non-negotiable, and when HIIT workouts can become a trap. Whether you’re just learning about cycle syncing or looking to take your training to the next level, this conversation will help you embrace your feminine energy and build long-term resilience.
✨ In This Episode:
- The truth about cycle syncing workouts—and when they help or hurt
- How different female period phases impact energy and recovery
- Simple ways to make your workout plan for women hormone-friendly
- Why strength training and progressive overload are key to women’s health
- Caloric differences between men and women that affect training and fat loss
- How to avoid burnout from overdoing HIIT
- Why resilience starts with play and balance
đź’ˇ Stop forcing your body to train like a man. Learn how to harness your cycle, support your hormones, and unlock your full potential.
Postpartum recovery isn’t just diapers and baby cuddles—it’s a full-body, full-heart transformation. 💗
In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl sit down with pelvic floor physiotherapist Maria Tyumkin (@maria_tyumkin) to unpack the real journey of postpartum healing. From rebuilding your pelvic floor to navigating emotional shifts, intimacy concerns, and the identity changes that come with motherhood, this conversation is raw, honest, and packed with hope.
You’ll learn why healing your body and mind is just as important as caring for your newborn, how to recognize when you need professional help, and practical tips to restore strength, confidence, and connection during this season of life.
What you’ll take away:
- Why postpartum recovery is more than just “waiting six weeks”
- How pelvic floor therapy can help with incontinence, pelvic pain, and healthy intimacy
- The role of rest, breath work, and nervous system support in healing
- Navigating the emotional rollercoaster and identity shifts of new motherhood
- Breaking the stigma around intimacy after birth
- How to build a postpartum support system that actually supports you
Whether you’re weeks postpartum or still feeling the ripple effects years later, this episode will help you understand your body, protect your mental health, and step into motherhood feeling strong and empowered.
Watch or listen now and learn: postpartum healing tips, pelvic floor exercises, intimacy after birth, C-section recovery strategies, and holistic approaches to women’s health.
If you’ve been chasing a number on the scale but still feel frustrated with your body, it’s time to rethink your approach. In this Fresh & Fired Up episode, Dr. Emily Marshall and Hailee Piendl unpack the power of protein and macronutrients in transforming your health, fitness, and body composition—and why scale weight doesn’t tell the whole story.
You’ll learn:
- Why protein is essential for muscle growth, fat loss, and metabolic health
- How to prioritize macronutrients for weight management and long-term wellness
- The truth about body composition vs. body weight
- Mindset shifts to improve your body image and relationship with food
- Simple, sustainable strategies to hit your protein goals without bland meal plans
Whether you want to build muscle, lose fat, or simply feel stronger and more confident, this episode will give you practical nutrition tips, mindset tools, and the science-backed strategies you need to get results—and keep them.
Listen now to start building the body you love from the inside out.
Ever feel like your body’s begging for rest, but your mind says “keep pushing”? In this empowering episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl unpack what it really takes to stay consistent in your health and fitness journey, especially when stress, injury, or burnout hit hard. Learn how to shift your mindset, adapt your workouts, and actually listen to your body. From the power of rest and professional guidance to the critical role of sleep and daily reset strategies, this episode is a must-listen for high-achieving women who want longevity in their fitness and peace in their lives.
Takeaways include:
• Reset your mood in 3 simple chunks of the day
• Why pushing through pain is a recipe for burnout
• When (and why) to seek expert help
• How sleep, rest, and mindset are your secret weapons for results
Tune in + subscribe on Apple Podcasts, Spotify, & YouTube!
She loves the grind, the discipline, the chase, and she’s here for some real talk about what most people don’t see behind the bikini prep. In this powerful episode of Fresh & Fired Up, we sit down with online fitness coach and bikini athlete Nicole Ferrier (@nicoleferrierfitness), host of Beyond the Bikini Podcast, to uncover the truth about chasing the "perfect body." From high school disordered eating to stepping on stage, Nicole opens up about the mental rollercoaster of body image, food fears, perfectionism, and reclaiming health after competing.
We dig deep into:
- Physical vs mental food restriction
- The myths around bodybuilding and macros
- What happens to your body (and brain) after a show
- How to find peace with weight fluctuations and body image
- The emotional toll of external validation, social media, and body-focused identities
- Why body neutrality is powerful—and how to get there
- How to embrace the process of fitness, not just the outcome
Whether you’re a coach, competitor, or simply a woman working through body image battles—this one will shift your perspective.
đź”— Connect with Nicole: @nicoleferrierfitness
📲 Listen & subscribe for more real talk on women’s health, fitness, and mindset
🎧 Available on Spotify, Apple Podcasts & YouTube
Are you ready to unlock the secrets to public speaking and personal growth through emotional fitness? Did you know that your posture, your rest habits, and your relationship with feedback change everything about how you lead and perform? In this jam-packed episode of Fresh & Fired Up, Dr. Emily and Hailee unpack the surprising link between rest, creativity, and personal growth. From time audits and public speaking tips to feedback, body language, and brain chemistry hacks, you’ll walk away with real tools to show up stronger in fitness and life.
- Learn why boredom precedes brilliance
- How to command a room, even if your voice shakes
- The subtle ways your posture influences your mindset
- And why feedback is a growth tool, not a personal attack
Whether you’re building a body, a business, or just better boundaries, this episode will leave you feeling grounded, energized, and creatively charged.
🎧 Tune in + share this episode with a friend who’s ready to show up with more confidence!
What if everything you thought made an athlete “healthy” was actually hurting them?
In this powerful episode, renowned sports medicine dietitian and bestselling author, Renee McGregor, pulls back the curtain on a silent epidemic affecting female athletes: RED-S (Relative Energy Deficiency in Sport), disordered eating, and the pressure to prioritize appearance over performance. With empathy and clarity, Renee shares her mission to rewrite the playbook on sports nutrition—one that champions athlete wellness, mental health, and long-term success.
Author of Training Food, Fast Fuel, The Female Athlete Bible, and More Fuel You, Renee brings decades of experience in clinical and performance nutrition to the table—along with a fierce commitment to changing the conversation in sport.
Whether you're a coach, athlete, parent—or simply passionate about wellness—you’ll leave this episode fired up to help female athletes thrive in body, mind, and spirit.
Topics we cover:
- How RED-S is robbing athletes of health & performance
- Body image struggles in elite sports
- Mental health and identity in female athletes
- Why we must prioritize joy and participation over podiums
- What needs to change in sports education and advocacy
🎧 Listen in and join the movement for a healthier, more human approach to athletic success.
Avoiding the gym because you're afraid to mess it up? Holding back from lifting heavier or chasing your goals because your inner voice is screaming "what if"? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl get real about fear-avoidance in health and fitness and how it's quietly blocking your muscle gains, confidence, and personal growth.
They share their real life experiences and personal moments of doubt to show how reframing fear, trusting your coach, and upgrading your self-talk can completely change your mindset and body image. If you're stuck in the fear loop, but secretly want to feel strong, feminine, and fired up – this one's for you. Let us empower your brain and your muscle gain, so you can keep pursuing your health and fitness goals with confidence, and a game plan.
🔥 Let’s ditch the avoidance and finally start lifting like we mean it.
In a world obsessed with productivity hacks and wellness routines, have we forgotten the soul?
This week on Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl sit down with Father Nel, a Catholic priest with a heart for service, sharing his spiritual wisdom and perspective on holistic health. From his journey across continents to his work in local communities, Father Nel unpacks why spiritual health is more than just a “nice to have”, it’s a non-negotiable for mental clarity, identity, and deep, lasting peace.
Together, they explore:
- How sacraments like reconciliation fuel real growth and healing
- Why isolation is on the rise in an ultra-connected world
- The surprising link between purpose and serving others
- How to live your values and represent truth, beauty, and goodness daily
If you're hungry for more than surface-level wellness and want to root your health in something eternal, this episode is for you.
✨ Follow the conversation on Spotify, Apple Podcasts, or YouTube
🔥 What if your performance plateau, low energy, or missing period isn’t just part of being an athlete, but a red flag? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl sit down with Reilly Beatty and Jenna Fisher, the powerhouse duo behind Eat More Carbs – A Period Recovery Podcast – to unravel the hidden cost of under-fueling for female athletes.
From body image pressures to the misunderstood role of menstrual health, this conversation goes beyond carbs and calories. You'll hear why recognizing yourself as an athlete (even if you're not competing), prioritizing recovery, and reclaiming your energy could be the real game-changers for your health, performance, and confidence.
If you're tired of confusing messages about what it means to be fit, strong, properly fueled, this one’s for you.
🎯 Topics Covered:
- Signs you’re under-fueling (even if you're eating “healthy”)
- Why losing your period isn’t “just part of training”
- The identity shift no one talks about when you stop competing
- How social media warps female athleticism
- Recovery as the secret weapon for high performance
- Fueling your body vs. fighting it
🎙️ Connect with Reilly & Jenna:
Instagram:
- Jenna — @jenna.fisher.nutrition
- Reilly — @easy.sports.nutrition
Podcast:
- Eat More Carbs – A Period Recovery Podcast
- Available on Spotify, Apple Podcasts, or wherever you listen.
Ever feel like the hustle is wrecking your health, but you’re too scared to pivot? What if the secret to success wasn’t doing more, but sleeping better? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl sit down with Dr. Justine Luchini, chiropractor turned entrepreneur and sleep expert, for an unfiltered look at what it really takes to reinvent your career and prioritize true wellness.
Justine shares her bold pivot from clinical practice to launching Thirdzy, a science-backed, melatonin-free sleep supplement brand that’s shaking up the wellness world. From navigating trade shows to redefining rest, this convo hits on everything from health and hustle to hormones and hard lessons.
If you're done glorifying grind culture and ready to fuel your personal and professional growth with better sleep, stronger mindset, and real alignment, this episode is for you!
🎧 You’ll learn:
- Why melatonin might be making your sleep worse
- The real deal on ingredients like magnesium and glycine
- How to stop chasing hustle and start honoring your natural rhythms
- Why fear is normal and also a sign you're growing
- How to find product-market fit and personal peace
✨ Connect with Dr. Justine on Instagram @drjustineluchini
đź’¤ Ready to upgrade your sleep? Visit thirdzy.com and use code DREMILYZZZ for an exclusive discount on your order.
Are your conversations creating connection or confusion? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl unpack the real reason so many women feel unheard in their relationships, drained in their health, and stuck in self-doubt: communication.
From body language and tone to emotional intelligence and mindset, this conversation dives into the silent forces shaping every interaction you have. You’ll learn how to speak with confidence, resolve conflict without drama, and model the kind of communication that transforms your relationships and your life.
Whether you're navigating relationship tension, coaching clients, leading a team, or raising future adults, this episode gives you the tools to show up with clarity, curiosity, and strength.
✨ Key Takeaways:
- Why communication is a keystone habit for success
- The truth about body language: 93% of your message isn’t your words
- How self-awareness and a growth mindset change relationship dynamics
- The power of vulnerability, effective listening, and asking the right questions
- How to turn arguments into connection (and model it for your kids)
🎧 Tune in for real talk, personal stories, and practical tools to level up your conversations for your health, your marriage, and your mission.
What if the key to success isn't having it all figured out, but learning to take bold steps even when you're unsure?
In this empowering episode of Fresh & Fired Up, Dr. Emily Marshall sits down with Dr. Lauryn Brunclik, chiropractor, entrepreneur, and host of She Slays the Day, for a raw conversation on finding clarity in the chaos of modern womanhood.
From building a business to raising a family, they unpack the mental load women carry and the pressure to do it all perfectly. With honest insights on communication, decision-making, and fear of failure, this episode will challenge how you view success, and help you reclaim peace and purpose in the process.
Whether you’re navigating motherhood, entrepreneurship, or a major life pivot, you’ll discover:
- Why overthinking kills clarity (and how to take bold action anyway)
- The real reason failure feels so scary and how to flip the script
- How generational beliefs shape your expectations around work and motherhood
- The hidden link between clarity, communication, and your health
- What success really looks like when you stop trying to do it all
✨ Grab your coffee, pop in your earbuds, and get ready to feel seen, stretched, and fired up.
Ever feel like no matter how healthy you eat or how hard you train, it’s never enough? In this no-filter episode, Dr. Emily Marshall and Hailee Piendl expose the mental and emotional battles behind health, fitness, and body image, including the unspoken cost of trying to “look the part.” From the lingering health issues and business burnout to body dysmorphia, self-worth, and unrealistic expectations, they share what actually creates lasting transformation and what’s keeping so many women stuck. You’ll walk away with a new lens on identity, body neutrality, and what it really means to become the healthiest version of you. It’s time for women to start sharing all sides of their health, fitness, and body image stories. Why not start here and now?
What if your constant fatigue, cravings, and anxiety aren’t just “normal”, but signs your gut is screaming for help? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl dive into one of the most foundational topics in women's health, gut health! From fiber and fermented foods to fasting and food freedom, they unpack what it really means to nourish your gut and why it matters. You'll learn how processed foods and chronic stress impact your digestion, how to make better food choices without the guilt, and why real wellness starts with listening to your body. The hosts also explore practical tools like breathwork, mindfulness, and sleep to help support your gut-brain connection. Whether you’re struggling with bloating, burnout, or just want to feel more vibrant, this conversation is for you.
🔥 Takeaways:
- Why diverse, fiber-rich foods matter—and when too much fiber becomes a problem
- The pros and cons of intermittent fasting for women
- How fermented foods boost your microbiome
- What to do when you’re addicted to stress and busyness
- How to chew, breathe, and sleep your way to better digestion
- Why extremes are sabotaging long-term gut health
Let’s get fired up about feeling good from the inside out.
Why do so many women suffer in silence—misdiagnosed, dismissed, and disconnected from their own bodies? In this episode of Fresh and Fired Up, Dr. Emily Marshall and Hailee Piendl welcome Ashley Rocha, founder of Ladywell, to uncover the truth about hormonal health that no one’s talking about. From the hidden struggles of PMDD and the oversimplification of SSRIs to the nutrient gaps sabotaging fertility and the stigma surrounding perimenopause, this conversation blows the lid off outdated narratives about women’s health. Learn how understanding your cycle, eating for your hormones, and embracing herbal and nutritional support can change everything. This is more than wellness—it’s a wake-up call.
Go to https://getladywell.com/ – Use DISCOUNT CODE: DREMILY20 for 20% off all Ladywell supplements. Offer valid for listeners in Canada and USA.
Subscribe to Fresh & Fired Up on YouTube, Spotify, & Apple Podcasts.
Is creatine the next brain-boosting supplement we should be doubling up on and even giving our kids? 🤯 In this episode of Fresh and Fired Up, Dr. Emily Marshall and Hailee Piendl challenge conventional health wisdom and dive into the surprising cognitive benefits of creatine, and why it might not just be for gym rats anymore. They also unpack the real science behind cycle syncing and explain why you don’t need to overhaul your workouts just because you're on your period. From spiritual health to autoimmune flare-ups, gut health myths, and why “food first” might actually save your hormones, this convo gets real about what’s actually worth your time in the wellness world. Expect a few hot takes, practical tips, and a fresh perspective on how to truly support your body… without the BS.
Could stress be making you infertile? Is IVF the solution? Is there a fertility crisis happening right in front of us that no one’s talking about? What are the real barriers getting pregnant? In this eye-opening episode of Fresh and Fired Up, Dr. Emily Marshall and Hailee Piendl sit down with intuitive nutrition and hormone coach Renata Trebing to uncover the real reasons behind the fertility struggles so many women face—but few openly discuss. From the emotional toll of IVF to the often-ignored role of male health, Renata shares her raw journey of conceiving four children, including three through IVF and one naturally. They dive deep into the impact of stress, career pressure, and under-eating on hormonal health, and reveal how modern medicine might be missing the mark. Could nervous system regulation and oxytocin hold the key to conception?
Tune in for a provocative, empowering conversation that challenges the stigma and redefines what fertility support should look like.
To connect with Renata, go to: https://www.nourishwithrenata.com/
Ever feel like you're doing everything right—and still falling short? You're not alone.
In this fire-filled episode of the Fresh & Fired Up podcast, Dr. Emily Marshall and Hailee Piendl get real about the pressure to constantly achieve, perform, and prove your worth—especially as a woman. From the chaos of chasing goals to the quiet power of surrender, they unpack what it really takes to find balance, fulfillment, and peace in a world that tells you you’re never enough.
Dr. Emily & Hailee both share lessons from business, coaching, and daily life–sharing ways to build trust through vulnerability and embracing the messy beauty of imperfection. Together, they explore how internal motivation, gratitude, and boundaries can shift your mindset—and your life.
This episode is your reminder: you don’t have to earn your worth. You already have it. Let’s get fired up and set ourselves free! Share this episode with a friend who needs it!
Is fasting helping or hindering your menstrual cycle? In this episode of the Fresh & Fired Up podcast, Dr. Emily Marshall and Hailee Piendl dive into the complexities of menstrual health and nutrition, focusing on the impact of dietary changes on PMS symptoms and hormonal balance. They explore the benefits of a balanced diet, highlighting the role of red meat, fiber intake, and healthy fats in supporting women’s health. The hosts share insights on fasting, stress management, the importance of consistency in health practices, and how small dietary adjustments can have a big impact on menstrual symptoms. They also touch on how workplace productivity can be affected by menstrual health, urging better policies and support for women.
Takeaways:
- Dietary changes play a significant role in managing PMS and supporting hormonal health.
- Fasting may be disrupting menstrual cycles and overall health.
- Red meat and healthy fats support hormonal balance.
- Consistency in health practices like stress management and nutrition are key.
- Women should listen to their bodies and adjust their diets to improve menstrual health
Leave us a review and tune in next week as we continue to uncover more secrets to optimal women’s health!
Is heavy menstrual bleeding “normal”? Why is nobody talking about how to make PMS better? In this episode of the Fresh & Fired Up podcast, Dr. Emily Marshall and Hailee Piendl open up a candid conversation about menstrual health, particularly focusing on teenage girls and the challenges they face with PMS and menstruation. They discuss how hormonal changes affect mood, physical health, and the importance of educating young girls on understanding their bodies. The episode highlights the significance of open communication, the impact of lifestyle changes, and the role of mentorship in supporting younger generations. The hosts explore symptoms such as anovulation, PCOS, endometriosis, and hypothalamic amenorrhea, offering practical advice on how to manage these conditions through education, lifestyle modifications, and mental health support.
Takeaways:
- Menstruation can be a sensitive topic for teenagers.
- PMS symptoms, including mood swings and cramping, can significantly impact daily life.
- Understanding hormonal phases aids in managing PMS symptoms.
- Lifestyle changes like diet and exercise can alleviate symptoms of PCOS and heavy bleeding.
- Education and mentorship are key to empowering young girls.
- Mental health support plays a crucial role in overall menstrual well-being.
Don’t miss this PMS myth-busting episode! Plus, stay tuned for part 2 next week, where we’ll dive into the diet misconceptions that could be messing with your cycle.
Have you been ignoring or denying your spiritual health, and how is it affecting your overall well-being? In this inspiring episode of the Fresh & Fired Up podcast, Dr. Emily Marshall sits down with wellness coach Amber Miskovich to discuss the powerful connection between faith, personal growth, and holistic health. Amber, drawing from her experiences as a military medic, firefighter, and wellness coach, shares how mental, emotional, and physical well-being are all integral parts of the wellness journey. The conversation explores the vital role of family in supporting growth, the balance between strength and courage, and the importance of finding moments of silence in today’s noisy world.
They also dive into how the transformative power of faith, prayer, and listening to God will deepen one's spiritual connection. Amber and Emily both highlight the significance of community, the beauty of Catholic theology, and the need for humility in spiritual growth. This episode is filled with wisdom on navigating faith, overcoming mental health challenges, and embracing the journey of surrendering to God’s plan for you.
Listen in to explore how faith, family, and holistic wellness can guide you towards a life of purpose, peace, and transformation.
Ladies, wondering how to take your health and fitness to the next level? In this episode of the Fresh & Fired Up Podcast, hosts Dr. Emily Marshall and Hailee Piendl dive into the must-know supplements for fueling your body right. From the best sources and timing of protein to the essential vitamins, minerals, and electrolytes you need, they break down how to support muscle recovery, hydration, and overall wellness. Discover creative ways to incorporate protein into your meals, the truth about multivitamins, and why electrolytes play a crucial role in muscle function. Whether you’re looking to boost your diet or debunk common supplement myths, this episode is packed with actionable insights. Don’t miss out—tune in now to learn how to optimize your health and fitness routine today! Before you go, click that SUBSCRIBE button and be the first to know when our next episode drops!
Are you unlocking your body’s full potential? In today’s episode, we’re breaking down two game-changing supplements—creatine and collagen—that can transform your health, fitness, and even your mood. Whether you're looking to boost muscle recovery or keep your skin glowing, this is the episode you can't afford to miss! In this episode of the Fresh & Fired Up podcast, Dr. Emily Marshall dives deep into the world of supplements, with a special focus on creatine and collagen. Dr. Emily discusses how creatine can boost muscle function, recovery, and cognitive health, addressing common myths surrounding its use. She also explores the vital role collagen plays in supporting skin elasticity, joint health, and overall well-being. Discover why dietary sources of collagen are key, and learn why women may benefit from creatine supplementation if they’re not consuming enough meat. Tune in for practical tips on how to enhance your fitness, health, and nutrition with these powerful supplements. Tune in & SUBSCRIBE!! – Be the first to know when Part 2 drops!
You won't believe Dr. Shabita's story of conquering horrific health challenges and forging forward to help others–what if her story is exactly what you need to hear to feel better? In this episode of the Fresh & Fired Up podcast, Dr. Emily Marshall and Hailee Piendl speak with Dr. Shabita Teja, naturopathic physician, pharmacist and owner of Sinclaire Wellness Centre (sinclairwellness.ca), who shares her personal journey of overcoming severe ulcerative colitis and chronic pain. Dr. Teja discusses the importance of individualized, holistic care that addresses nutrition, emotional health, and physical wellness. She emphasizes how chronic pain can be linked to unresolved emotional trauma and advocates for self-advocacy, individualized , and collaboration with healthcare providers. Through her own experience and her naturopathic expertise, Dr. Teja highlights the transformative power of a comprehensive, patient-centered approach to healing. Tune in to this empowering conversation, and don’t forget to subscribe for more inspiring stories and actionable health tips to guide your own healing journey!
Connect with Dr. Shabita Teja – @dr.shabitateja.nd
Is the conversation around contraception as open and honest as it should be? In this thought-provoking episode of the Fresh and Fired Up podcast, hosts Dr. Emily Marshall and Hailee Piendl take on the often-overlooked topic of contraception. They dive deep into the health implications, moral stances, and the importance of fertility awareness in family planning. From the impact of hormonal birth control to exploring natural methods, they shed light on the diverse options available and why it's crucial for women to understand their bodies. The hosts also discuss the ethical considerations surrounding IVF, the role of partners in fertility, and the broader significance of love and relationships in reproductive choices. Tune in for an eye-opening conversation that encourages education, self-awareness, and thoughtful reflection on contraception and women's health.
When’s the last time you felt proud to fail? In this episode of the Fresh & Fired Up podcast, hosts Dr. Emily Marshall and Hailee Piendl dive deep into the transformative power of failure and continuous growth. They explore how personal struggles and setbacks can lead to profound change and success. With an emphasis on the journey, they discuss how embracing challenges—rather than avoiding them—creates lasting transformation. They also unpack the importance of letting go of old identities, learning from failures, and nurturing a mindset of growth. Tune in to discover how resilience, spirituality, and community can fuel your personal evolution and guide you toward achieving your fullest potential.
Takeaways:
- How failure can be a powerful catalyst for growth and transformation
- The role of identity shifting in achieving success
- The importance of embracing challenges and learning from them
- Building resilience and inner strength through adversity
- The impact of community support and spirituality on personal transformation
Don’t miss this empowering conversation on embracing change, overcoming obstacles, and the power of continuous self-improvement.
You’re not going to believe some of the ridiculous things we’ve done and how we kept going in spite of our mistakes. You don’t want to miss this raw episode of the Fresh & Fired Up podcast where hosts Dr. Emily Marshall and Hailee Piendl explore the transformative journey of embracing vulnerability, overcoming the fear of public speaking, and cultivating body confidence. They reflect on their recent experiences at The Wellness Show, diving deep into how societal expectations shape our body image and self-worth. With insights on personal growth, situational fluency, and the importance of connection, Hailee and Emily share practical tips on turning fear into excitement, redefining self-worth beyond appearance, and the power of collaboration vs competition. Tune in for a heartfelt discussion on how women can empower themselves by embracing their unique journeys and supporting each other through life's challenges.
Listen now and uncover unexpected narratives that could be holding you back. What are you waiting for? Hit play! It’s your time to shine!
Are you ready to transform your fitness routine and thrive through menopause? Discover how strength training, mobility, and body awareness can help you feel stronger, healthier, and more energized during this life-changing stage! In this enlightening episode of the Fresh & Fired Up podcast, hosts Dr. Emily Marshall and Hailee Piendl are joined by menopause fitness expert Coach Fiona Groves to dive deep into the importance of tailored exercise strategies for women navigating perimenopause and menopause. From strength training to mobility, Fiona shares her expert insights on how these critical elements help women not only manage hormonal shifts but also boost bone health, prevent injury, and maintain overall wellness.
Learn how prioritizing fitness can enhance daily life, improve muscle mass, and support energy management—key aspects of thriving during menopause. Whether you’re looking to build strength, prevent injury, or simply feel more energized, this conversation is packed with practical advice and tips. Tune in and discover why fitness is your best ally in this transformative stage of life.
Don't miss this empowering conversation on how fitness can help you feel fired up and ready to take on menopause with confidence!
Could the right blend of nutrition, strength training, and cycle awareness be the key to unlocking your healthiest self? Join hosts Dr. Emily Marshall and Hailee Piendl as they welcome women’s health advocate Samantha to the Fresh & Fired Up Podcast. Samantha shares her journey to understanding hormonal health and nutrition, detailing the impact of diet, strength training, and stress management on women’s wellness. Samantha is also starting her own podcast called The Essential Woman Podcast where she is going to share her wealth of knowledge about hormone balance–be sure to connect with her on Instagram @samanthajoylee & @theessentialwomanpodcast
In this empowering conversation, they discuss navigating hormonal imbalances, the ethics of eating (veganism vs. meat), and the importance of aligning fitness with your menstrual cycle. They also explore how environmental factors influence hormonal health and the value of community support in women’s health. Tune in for practical tips on how to optimize your health, from meal prep to mastering self-care, and learn how to listen to your body’s unique needs.
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to be free, feel fresh, & live on fire!
Ready to take your muscle gains to the next level? In this episode of the Fresh & Fired Up podcast, Dr. Emily Marshall and Hailee Piendl reveal the 8 most common mistakes women make when trying to build muscle. From mismanaging nutrition to skipping recovery, they break down what to stop doing right now to see better results. Hailee highlights the importance of protein, consistency, and listening to your body. Don’t miss out—mistake #6 could be holding you back from your goals!
Key Takeaways:
- Mistake #6 is more common than you think!
- Protein and calories are essential for muscle growth.
- Don’t skip mobility and recovery in your routine.
- Consistency beats perfection every time.
- Sleep, stress management, and rest matter more than you realize.
Ready to avoid these muscle-building missteps and make real progress? Tune in now!
Are you struggling to tell the difference between stress and burnout? Learn how to recognize the signs and reclaim your health and wellness! In this episode of the Fresh & Fired Up podcast, Dr. Emily Marshall and Hailee Piendl chat with Dr. Camilla Moore, a chiropractor and expert in stress management. Dr. Moore shares her personal experience with burnout and discusses how to recognize and manage different types of stress. The conversation covers the importance of sleep, visualization, meditation, and setting realistic expectations to prevent burnout and improve overall wellness. Tune in for actionable tips on managing stress and maintaining balance in both work and life. Connect with Dr. Moore – https://thewellnesscabinet.co/about/
Key Takeaways:
- Burnout is a systemic issue, not just individual.
- Understanding stress types is key to effective management.
- Sleep, mindfulness, and setting realistic goals are essential for wellness.
- Small, actionable steps can lead to lasting improvements in mental health.
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh & live on fire!
It’s 2025, are you ready for your best adventure yet? This week, we’re joined by the inspiring Tara Gesy, outdoor adventure lover, fitness enthusiast, and the founder of Aventure Bowls! Tara’s journey from being a gym owner to creating a game-changing healthy food brand is a true testament to the power of resilience, intentionality, and fueling our bodies for life’s greatest adventure.
In this episode, Tara shares her powerful story of overcoming obesity, personal growth, and how her entrepreneurial journey with Aventure Bowls came to life. From staying committed and motivated to leading with purpose, Tara believes life itself is an adventure — full of challenges, uncertainties, and triumphs. We dive into the lessons she’s learned in 2024 about health, fitness, and business, and how embracing the “Why not you? Why not now?” mindset can turn any setback into an opportunity.
Get ready to be inspired as we discuss:
- Goal setting and staying consistent
- The journey of overcoming doubts and staying motivated
- Turning passion into purpose in business
- How to embrace life’s twists, turns, and adventures (even when it’s tough)
- And so much more!
If you're ready to fuel your body, embrace adventure, and live life to the fullest — this episode is for you!
Is 2025 your year? Start right here, right now! Tune in to this episode of Fresh and Fired Up, Dr. Emily Marshall and Hailee Piendl explore the keys to lasting personal growth and goal-setting. They discuss how to set SMART goals, build self-trust, and embrace the pain of change as part of the growth process. From habit stacking to finding joy in fitness, they share how daily rituals shape your identity and pave the way for success.
Ready to make 2025 your best year yet? This episode will help you set realistic goals, stay motivated, and stay committed to your growth every step of the way.
🎧 Listen now and start building your most empowered year yet!
Have you ever found yourself feeling stressed about food, body image, or keeping up with fitness during the holidays? In this episode of the Fresh & Fired Up podcast, hosts Dr. Emily Marshall and Hailee Piendl dive into the challenges and joys of staying healthy, active, and emotionally balanced during the holiday season. They discuss the importance of cultivating a positive mindset around food, body image, and fitness, while also embracing the joy of family traditions and creative activities. From navigating stress around holiday meals to creating new, memorable family experiences, Hailee and Emily explore how small mindset shifts and active family traditions can lead to a more fulfilling, enjoyable holiday season. They also highlight the power of self-compassion, body neutrality, and setting intentional goals for a season filled with love, connection, and meaningful experiences. Tune in for practical tips and heartwarming ideas to make your holiday season both joyful and healthy!
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh & live on fire!
How do you find purpose in your pain, and where can you turn for strength when life doesn't go as planned? In this heartfelt episode of the Fresh & Fired Up podcast, Dr. Emily Marshall and co-host Hailee Piendl sit down with Ashlee Rickert, a broker and owner of Moderno Construction Management. Ashley opens up about her profound journey of faith, adversity, and healing through the birth of her son Levi, who was born with a rare condition. She shares how she found strength in trusting God, embraced grief as a teacher, and discovered purpose even in the midst of pain.
Tune in for a powerful conversation about giving abundantly from our overflow rather than our overwhelm, hearing God’s voice during the most challenging times, and allowing faith and love the opportunity to transform our lives. This inspiring story of resilience and hope will leave you feeling empowered to face your own challenges with grace and faith. Connect with Ashlee on www.ashleerickert.com and stay tuned for her book, Warrior Within, releasing in 2025!
Is the holiday season bringing you more stress than cheer? We get it! There’s family obligations, gift shopping, and meal planning, all while trying to stay on top of work and workouts. So how do you keep your peace, love, and joy intact during this busy time? Join Dr. Emily Marshall and Hailee Piendl as they share their best tips for managing stress, staying active, and making the most of the season without burning out. We share some of our own simple strategies for managing chaos—everything from organizing your emails to balancing work and family, and even ways to adapt traditions to fit your current life. Get ready to create space for what truly matters most this Christmas!
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh & live on fire!
What if your toughest moments could fuel your greatest success? In this episode of Fresh & Fired Up, Dr. Emily Marshall sits down with Jillian Tedesco, founder and CEO of Fit Flavors. Jillian shares her transformative journey from personal trainer to entrepreneur, overcoming panic attacks with the help of her faith. She discusses the power of accountability, owning your journey, and strategies for business growth. Jillian also dives into her book, Owning the Weight, offering insights on making lasting lifestyle changes and achieving personal goals. Tune in for an inspiring conversation about faith, fitness, and the mindset behind success!
Key Takeaways:
- The role of faith in overcoming adversity
- Accountability and team culture for business growth
- How visualization and positive self-talk fuel success
Connect with Jillian @jilliantedesco on Instagram and tune in for this powerful episode!
What if the key to becoming a better leader, communicator, and salesperson isn't about just perfecting your pitch, but about embracing discomfort and helping others? Find out how Radia Carr transformed her career through Dale Carnegie's principles—and how you can apply those same strategies to boost your confidence and achieve lasting success!
In this episode of the Fresh and Fired Up podcast, hosts Dr. Emily Marshall and Hailee Piendl sit down with Radia Carr, a Dale Carnegie trainer, to explore her journey from retail to leadership and sales success. Radia shares how Dale Carnegie's principles transformed her approach to communication, leadership, and overcoming fears—especially the fear of public speaking.
Throughout the conversation, Radia delves into the power of authenticity in communication, the importance of seeing sales as a way to help others, and the mindset shifts needed to succeed in both personal and professional growth. She offers practical tips for building confidence, managing stress, and creating meaningful connections that go beyond transactions.
If you're looking to overcome discomfort, improve your communication, and build stronger relationships in sales or leadership, this episode is packed with insights to inspire your journey!
Tune in to learn how embracing discomfort can lead to extraordinary growth and success!
What’s the emotional cost of having no plan? In this episode of Fresh and Fired Up, hosts Dr. Emily Marshall and Hailey Pindell sit down with estate planning attorney Katie Finnegan Crispin to explore how estate planning can have a profound impact on your emotional and mental well-being. Estate planning is not just about distributing assets—it's about reducing stress, preventing family conflicts, and giving you the peace of mind that comes from knowing your wishes will be honored, no matter what the future holds. Katie explains why having an estate plan in place, starting at age 18, can help you feel more secure and less anxious about the unexpected. The conversation delves into how planning for the future can ease the emotional burden on your loved ones, avoid unnecessary conflicts, and ensure that your family relationships remain intact during difficult times. Whether it’s setting up a will, trust, or powers of attorney, this episode offers a fresh perspective on how estate planning can support not only your financial future, but your mental and emotional health as well.
Tune in to learn how investing time in planning today can lift the weight off your shoulders tomorrow, and why peace of mind is one of the best health benefits of having an estate plan.
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh & live on fire!
Are you training for optimal muscle gains, or just burning out without seeing the results you want? In this episode of the Fresh & Fired Up podcast, hosts Dr. Emily Marshall and Hailee Piendl break down the keys to achieving optimal muscle gain through effective training, recovery, and smart strategies. They dive into the nuances of training to failure versus using reps in reserve, and how cycling through different training phases can enhance results while minimizing burnout. The discussion also highlights the importance of rest between sets, balancing strength training with cardio, and setting sustainable long-term fitness goals. With a focus on injury prevention, proper form, and professional guidance, this episode gives you the keys to achieving steady progress and lasting results. This one's for the gains!!
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh & live on fire!
Are you familiar with the term healthspan? In this inspiring episode, Dr. Emily Marshall sits down with Lexi Johnson, founder of Lexi J Wellness, to discuss how she’s helping women create a supportive, uplifting community focused on self-improvement and health. Lexi shares her approach to fitness—where everyone, regardless of fitness level, can participate and thrive through accessible exercises and modifications. Visit https://www.lexijwellness.com/ and connect with Lexi on Instagram @lexijwellness
We explore the transformative power of a healthy lifestyle, from finding activities you love to celebrating progress with a community that holds you accountable. Lexi shares insights about goal setting, cultivating a positive body image, and the importance of participating in fitness challenges that build lifelong health deposits. It's not just about extending lifespan—it's about optimizing your healthspan and becoming the best version of yourself. Tune in for practical tips and motivation to take your fitness journey to the next level!
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh & live on fire!
Is it just about losing fat or more about gaining muscle? Let’s find out! In this enlightening episode of the Fresh and Fired Up podcast, hosts Emily Marshall & Hailee Piendl dive deep into the world of sustainable fat loss, sharing expert insights and practical tips. They emphasize the pivotal role of protein intake in preserving muscle mass and boosting metabolism while navigating the delicate balance between tracking macros and intuitive eating.
Join Emily and Hailee as they dismantle diet culture myths and encourage listeners to embrace a holistic approach to health. They explore the impact of hormonal health on cravings, the importance of quality sleep for recovery, and how emotional aspects of eating can influence long-term success. With personal stories and actionable advice, they highlight the significance of self-acceptance and patience on your health journey. Tune in for a supportive conversation that will inspire you to commit to your health goals sustainably and compassionately!
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!
What does it take to turn setbacks into comebacks on the road to Olympic glory? Join us in this inspiring episode of the Fresh & Fired Up podcast as Dr. Emily Marshall interviews Emily Renna, a dedicated Team USA bobsledder. Emily shares her incredible journey from track and field to the thrilling world of bobsledding, emphasizing the vital roles of faith, mindset, and resilience in her athletic career. Discover how she balances her demanding sport with a full-time biotech job and the behind-the-scenes efforts that contribute to her success. From overcoming setbacks to setting meaningful goals, Emily's insights are a testament to the power of perseverance and personal growth. Follow Emily Renna @emrenn11
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!
What if the key to sustainable weight loss lies in understanding your metabolism? In this episode of the Fresh and Fired Up podcast, Dr. Emily Marshall and co-host Hailee Piendl welcome Dr. Ashley Lucas, a PhD nutritionist and registered dietitian. Join us as Dr. Ashley shares her inspiring journey from professional ballet dancer to nutrition expert revealing the essential link between metabolism, diet, and overall health.
We'll explore the flaws in traditional dieting approaches, discuss the crucial roles of fats and proteins, and uncover how stress and sleep can significantly impact your weight and well-being. Dr. Ashley emphasizes the importance of muscle mass and provides practical strategies for healing your metabolism, while also shedding light on the hormonal influences of belly fat.
With insights that encourage listeners to embrace a holistic view of nutrition, this episode is a must-listen for anyone looking to rethink their approach to weight loss and health. Discover how understanding your unique body can lead to lasting change and a healthier, happier you!
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!
Also, visit https://drashleywellness.com/
Are you making the most of your first impressions in interviews, or are they holding you back? In this episode of the Fresh and Fired Up podcast, Dr. Emily Marshall interviews the incredible Sarah Englade, founder of Monarch Talent Solutions, about the art of recruiting and the critical role of empathy in the hiring process. They explore Sarah’s unexpected journey into the recruiting world, common pitfalls for both companies and candidates, and the transformative power of a positive candidate experience.
Tune in to discover how first impressions, body language, and networking can impact job searches and career changes, as well as actionable tips for professional development. With an emphasis on decisiveness and mindset, this episode is packed with insights to help you navigate the hiring landscape with confidence. Connect with Sarah @sarahsfilteredlife and her company Monarch Talent Solutions @monarchtalenthtx or https://monarchtalentsolutions.com/
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!
Are you ready to break free from your comfort zone and unlock the true potential of your entrepreneurial journey? In this inspiring episode of the Fresh and Fired Up podcast, Dr. Emily Marshall sits down with entrepreneur Elizabeth Masso @elizabeth_masso to explore the transformative journey of stepping outside your comfort zone.
Together, they discuss the pivotal role of mentorship in entrepreneurship and how resilience, hope, and gratitude can guide you through life's challenges. Elizabeth shares her personal experiences in overcoming obstacles, finding clarity and vision, and the importance of cultivating a supportive network. Tune in to discover how kindness toward oneself and a playful spirit can enhance creativity and joy in both work and life, ultimately leading you where you need to be.
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!
Are you struggling to balance the emotional roller coaster of entrepreneurship with the financial savvy needed for success? In this episode of the Fresh & Fired Up podcast, hosts Dr. Emily Marshall and Hailee Pindell dive deep into the essential connection between financial health and emotional well-being in the world of entrepreneurship. Join us as we share personal stories, tackle the emotional ups and downs of running a business, and explore the vital role of accountability and strategic planning. Discover how investing in learning, mastering the art of delegation, and building resilience can empower your journey to business growth.
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!
Ever wondered how mastering your finances could transform your entire family's future? Join our hosts, Dr. Emily Marshall and Hailee Piendl, as they interview Aly Davis to unveil the secrets to empowering women financially and teaching kids to thrive—don’t miss out on the key strategies for a prosperous family life! This episode is designed to boost all aspects of women's financial health to enhance the financial well-being of their entire families. Aly is a seasoned entrepreneur with a rich background in IT, project management, and finance. We can’t wait for you to experience the passion behind her mission to transform financial education. Discover practical strategies for women to manage their finances effectively and teach their children how to manage money. We’ll discuss fostering open communication about finances, setting up solid financial systems, and the unique ways men and women approach money. Tune in to learn how strengthening women's financial health can lead to a healthier future for the whole family. Connect with Aly @mywealthwellness and visit https://mywealthandwellness.com/
Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!
Have you ever wondered how building muscle could revolutionize your health and energy levels, far beyond just changing your appearance? In this empowering episode, we dive deep into the transformative power of strength training for women, exploring its impact far beyond the surface of aesthetics. Discover how building muscle isn't just about looking good—it's a cornerstone of holistic health that enhances energy levels, stabilizes mood, and supports a balanced hormonal cycle. We’ll discuss the crucial role of strength training in preventing age-related conditions like sarcopenia, osteoporosis, and diabetes, and how optimizing movement patterns can elevate your fitness performance and long-term well-being. Join us as we uncover the science and personal stories behind why incorporating muscle-building exercises into your routine is one of the most effective ways to tackle your health puzzle and empower your life.
Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!
Ever wondered how to turn your passions into sustainable growth while navigating the challenges of life and business?
In this insightful episode, Dr. Emily Marshall and Hailee Piendl sit down with Cyd Rechtin, an expert in growth optimization and corporate engineering, to unravel the secrets behind achieving sustainable growth. Cyd, with her rich background in chemical engineering and innovative technologies, shares her unique perspective on taking action and getting things done. She emphasizes the importance of pursuing what you love, defining core job functions, and implementing efficient systems. Dive into a discussion about the intersection of personal and business growth, where Cyd highlights the need to balance confidence with humility, and the impact of self-worth on success. The conversation also tackles the entrepreneurial journey, exploring the challenges of fear of failure, the pressure to improve, and maintaining a growth mindset. Join us as we navigate the complexities of business and human behavior, and discover practical strategies for bridging the gap between expectations and reality.
Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!
Have you ever felt trapped between striving for perfection and giving up entirely, caught in the all-or-nothing mindset? What if the key to a more fulfilling life lies in embracing the uncertainty and imperfections we face every day? In this episode of the Fresh & Fired Up Podcast, we tackle the challenges of the all-or-nothing mindset and explore how to navigate the ups and downs of our internal dialogue. Discover strategies to embrace the unpredictable nature of life and let go of constant anxiety about the future. We'll discuss practical ways to enhance your willpower, make steady progress, and cultivate resilience. Learn how to shift your ego to the back seat and take command of your personal growth, building a positive self-image and fostering meaningful connections along the way. Join us as we delve into how to thrive amidst life's uncertainties and find joy in the process.
Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!
Are you sick of the vicious cycle of losing weight and gaining it back again? In this episode, we’re excited to host Ashtin Seaton, the founder of Fiercely Fit—a revolutionary health and fitness program for women. Ashtin’s journey from fashion to fitness is truly inspiring. She shares her path from 1st Phorm to creating her own online coaching, and discusses her holistic approach to health, including visualization, mindset work, and app tracking. Whether you're a college athlete or navigating menopause, Ashtin’s tips on building muscle, losing fat, and maintaining energy without restrictive diets will be invaluable. Discover how her methods promote accountability, routine, and the power of community, and learn how to use reverse dieting and mindset shifts to achieve lasting results. Tune in for a conversation full of actionable advice and motivational insights!
Connect with Ashtin @ashtinseatonfit & https://ashtinseaton.com/
Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!
If you could know the truth about follow through, how soon would you want to know? There are a few key factors that will transform the way you stick with the action steps that lead you to your goals. In this episode, Emily & Hailee give you the keys to unlock your next level of health, fitness, and energy.
We explore a flexible and empowering approach to women's health and fitness. Discover how to transform your mindset and body image, navigate the tradeoffs of health decisions, build discipline, and overcome self-sabotage. Learn to embrace discomfort, develop resilience, manage stress sensitivity, and align your circadian rhythms. Plus, we delve into effective habit-building techniques to seamlessly integrate positive changes into your routine. Tune in for actionable insights and strategies to enhance your well-being and thrive both physically and mentally.
Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!
What if you could optimize your physical fitness to keep up with the demands of life, business, and everything in between? How about overcoming perfectionism to achieve excellence in health and professional life? In today's exciting episode, we kick off season 3 with Dr. Emily Marshall and her new co-host, the vibrant fitness and nutrition coach, Hailee Piendl.
In this episode, Emily and Hailee delve into their Canadian roots, the journey from athleticism to entrepreneurship, and the crucial role of mindset in achieving success. They discuss the challenges of body image perfectionism, the importance of resilience, and practical tips for achieving fitness and professional goals.
Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!
Are you addicted to energy drinks? What if I told you there’s a healthier alternative that is both amazing and delicious? In this episode, we dive into the story of Karly Jacobsen, the Co-founder and President of Rviita Energy Tea, who went from being a registered nurse to revolutionizing the energy drink industry. Karly reveals the inspiration behind Rviita @rviitalize – a healthier alternative to traditional energy drinks, and shares her journey of transitioning from healthcare to entrepreneurship. Tune in to discover what sets Rviita apart and get a glimpse into Karly’s bold new venture. Check out https://rviitalize.com/ and connect with Karly @karlyjacobsen
Listen now on Apple Podcasts, Spotify, or YouTube. It’s time to find your energy without killing yourself in the process!
As an entrepreneur, this piece of advice has always stuck with me. Especially at times when I’ve hit a slump in my business or career progress. Have you ever found yourself taking your professional problems or progress too personally? If yes, this episode is the moment we reset, refocus, and take our businesses to the next level. I go through 12 key professional areas to assess and leverage in your career and business. Plus, I share a bonus point that’s a total game-changer. See you on the inside!
What if you could optimize your physical fitness to keep up with the demands of life and motherhood? How about regaining pre-pregnancy fitness levels? Or simply to prioritizing your health and well-being? Welcome to today's interview episode, where we dive into fitness tips and strategies with Josie Stevens, a dedicated fitness coach and performance trainer. Josie's background as a former D1 soccer player brings a wealth of experience to her mission of helping time-crunched women achieve fitness goals from the comfort of their homes through her Strong for Life monthly workouts. Josie is passionate about integrating fitness seamlessly into busy lives and emphasizes the importance of sustainable routines for long-term health. You can connect with her and find more inspiration on Instagram @Jevityfit.
In this episode, Josie discusses essential strategies for women looking to maintain fitness through different life stages, including before, during, and after pregnancy. She shares valuable insights on what to prioritize and avoid to achieve optimal outcomes for body strength, balance, functional movement, and overall longevity.
When it comes to health, we talk a lot about physical fitness and mental health, but what about sexual health and wellness? What are the health benefits of physical intimacy and how does it affect relationships? What are positive and healthy ways to teach the next generation about sexuality? Today’s interview features Dr. Carolin Klein, a Registered Psychologist and Sex Therapist, the Director of the West Coast Centre for Sex Therapy. Dr. Klein specializes in helping clients with a wide range of sexual concerns, relationship issues, and emotional distress. She has an extensive background, including a PhD and fellowships in sexual health and dialectical behavior therapy. Listen to her informative interview and reach out to Dr. Klein @drcarolinklein or contact westcoastsextherapy.com with any questions!
What’s your next step of growth for your business? Communication? Collaboration? Or creating unforgettable customer experiences? It starts right here. Join our refreshing conversation about everything from photography and creative inspiration to the best ways to communicate with your clients and collaborate with other entrepreneurs in your community. You’re going to love today’s interview episode with Alicia Ross, northern Alberta photographer, creating a visual record of today’s authentic you, living the rural life in the north, mom of 2 boys, and rocking online entrepreneurship all at the same time! Connect with Alicia on Facebook or Instagram @aliciarossphoto
Are you striving to achieve work-life balance? Is that even possible? How do you run a business or work full-time, be a parent or caregiver, get your workouts done, and “all the things” and still have energy to just be you? By the end of your never ending checklist, are you actually enjoying your life? Join me on this journey of reimagining work-life balance from some unexpected angles that might just shift your perspective of what’s possible for you. Click the play button. Let’s get fired up!
Do you want to feel a greater sense of fulfillment in your life and enhance your well-being journey? Nurturing your mental and emotional health is a great place to start. Listen to this empowering interview with Dr. Shahana Alibhai, a professional speaker, family physician, mom and mental health expert. Dr. Shahana has worked with organizations like the University of British Columbia and Scotiabank, and is the medical director at one of British Columbia's largest youth health centers. She’s known for her TEDx talk "Emotional Literacy for Better Mental Health" and her expertise on the topics of postpartum anxiety, cognitive behavioral therapy, and mindfulness meditation. Unlock your potential and the reality of your perceptions to find more connectedness, joy, and longevity. Connect with Dr. Shahana @thedrshahana and order her book “Feel Better: How Understanding Your Emotional Palette Can Keep You From Getting Swept Away” on drshahana.com
Do you have a hiring system? How do you know you’re hiring the right person for the job? On the other side of the spectrum, do you have a firing system? How do you communicate to an employee that you need to let them go in a professional manner? These are all good questions and often require difficult conversations. Don’t miss this episode, where I give the solutions to these problems for free! They might not be the answers you were hoping for, but they’re the secrets to success that every employer needs to hear.
Entrepreneurship is like a crazy trip that’s not for the faint of heart. It can be very rewarding, but a wild ride at the same time. It’s how we respond to the ups and downs that will determine our success or failure. This interview episode with Alicia Melia, founder and CEO of BRANDMETIX, will help you level up your business A-game. Check out brandmetix.com for branding and custom merch made in the USA to enhance your brand! Alicia is an experienced business woman who lives what she says and doesn’t play small. Make sure you follow her on Instagram @aliciabaldino_melia and listen to this eye-opening episode!
In this episode, I’m musing about the measure of meaningful work. As well as an unusual mix of filling you in on our recent family vacation and some deep thoughts from our long drive. It’s not me telling you what to do, but it's more like sharing thoughts to catch up with a friend. Full disclosure of temptations I wrestle with sometimes in hopes to be an encouragement. I also mention a few realizations I’ve had about getting back into a good workflow after vacation or when you feel “out of your routine”. So thankful for you! Enjoy!
Have you ever craved sugary foods almost like they’re addicting? Do you find yourself always wanting more or feeling crummy after eating? I’m joined by Jennifer Hanway, a holistic nutritionist, wellness expert, and the owner of the 14-Day Sugar-Free Detox program. Join us as we dive into some eye-opening topics: why balancing hormones is a myth, the often-overlooked nutritional challenges during postpartum and menopause, and the number one way to detox from sugar to improve your health. Explore the effects of detox and cortisol levels on your body. Follow Jennifer’s journey on Instagram @jenniferhanway. Can’t wait for you to hear her incredible insights and practical tips!
Keeping up with life’s many demands can be challenging, but it’s absolutely possible with the right strategies. In today’s episode, I dive into the art of managing a busy day. Join me as I explore how to systematize and simplify your routine to maximize productivity and maintain your sanity. As a mom of four, successful entrepreneur, fitness enthusiast, and lover of efficiency, I share my secrets on how to seamlessly integrate business and home life, ensuring nothing falls through the cracks. I’ll also discuss the importance of finding the right people to support you—your "who"— including the invaluable role of a virtual assistant. Can’t wait for you to hear these extremely useful tricks of trade!
Achieving goals is only the tip of the iceberg. Today’s episode will kick off your journey towards leadership excellence in more ways than one. You don’t want to miss this powerful interview with Lisa Small, the creator of Habitual Growth, a dynamic leader with over two decades of experience in mastering leadership and fostering high-performing teams from startups to global corporations. Connect on Instagram @thereallisasmall, visit her website at workwithlisasmall.com, read her blog, follow her journey, book a call, and discover more. It’s time to dial in your growth habits and unleash your full leadership potential!
How can you expect to lead others if you can’t lead yourself? Sometimes you have hit the same wall enough times to realize that change starts with you. Steal my top 3 lessons in leadership that I learned the hard way throughout the past decade of both parenting and my career. I’m sharing these game changing concepts with you for FREE because I believe you have what it takes to be the great leader you were always meant to be!
Are you tired of being tired? Whether it’s period symptoms, menopause, or just on the regular, we’re giving you the cheat sheet to make it better. Imagine less symptoms, more energy, and the confidence that comes with being strong. Don’t miss this interview episode, with online fitness coach Jennifer Shaver and host of the Fit New Podcast! She helps time-crunched women get fit at home with her Strong for Life monthly workouts. You can find her on Instagram @fitwithshaver, join her free facebook group, check out her youtube channel, even grab her protein guide on workwithjenshaver.com. No more excuses, now’s your time to shine!
Do you ever get trapped feeling like you're not getting anywhere? Are you making any progress towards your goals? Maybe? Maybe not? When you're in the grind, it doesn’t always feel like winning. But, I can almost guarantee you’ve probably come farther than you realize. Have a listen to this episode, it’s my personalized version of straight up heartfelt encouragement for you. I hope you love these little nuggets of wisdom I stumbled upon in my garage (of all places lol) this past weekend. If you enjoy it, share it with your friends!
Have you lost your spark? Are you open to exploring variety in your fitness? Have you ever tried rebounding fitness? This interview with Rachel Lawrence, the founder of Radical Rebounding fitness, will light you up and open your mind to more possibilities for your fitness, health, and wellbeing. Radical Rebounding offers online memberships, in-person studio bookings, live stream classes, and even instructor training. Jump on this opportunity to hear from and connect with this incredible woman! Checkout @radicalrebounding and radicalrebounding.com
Are you ready to infuse your meals with more joy and creativity than ever before? This interview episode is with Amy Soudek, a certified holistic nutrition practitioner and the developer of many collaborative food programs for families, therapists, and individuals. Amy shares her incredible story of finding food freedom after years of battling anorexia that led her to her work now, helping people with disordered eating and restoring food relationships. Check out MORE with Amy Soudek on Facebook, plus follow @morewithamysoudek on Instagram to learn about her transformational 21-Day Meal Prep Challenge and so much MORE!
What is the “why” behind what you do in your business? Are you leading your organization with vision and communication confidence? Are your business and financial systems efficient and effective? Check out this insightful interview with Stephanie Austin, founder of PHILO Solutions Business Consulting & Coaching, host of the PHILO SUMMIT Conference and PHILO TALK workshops, owner of Oklahoma Infusion Clinic, and Ponca City Commissioner. Stephanie is an expert in corporate training and professional development. This episode will take your leadership and business to the next level! Connect on Instagram @philosolutions or visit www.philosolutionsllc.com
"What if I fail?" Does this question hit home for you? I know it has for me many times throughout my life, but the underlying question is, why? Why do so many people fear failure? And if this is something you struggle with, can you overcome it? Now, that’s an even better question. Check out this episode and I’ll give you my hot take on the subject. For free!! Your only fee is to share this episode with a friend who needs to hear it too. So we can all go to our next level!
What if I told you that being healthy doesn’t have to be boring or restrictive? Could your health, your relationships, and your life be filled with joy, love, and vibrant experiences? Imagine being fully free from the darkness of addiction and filled with passion and purpose instead? Don’t miss this interview episode with Karen Thomson, a renowned event organizer, author, and speaker, who shares her genuine fiery inner passion with the aim to inspire and transform lives through health, happiness, and the magic of human connection. It’s time for you to start experiencing being alive! Follow Karen Thomson on YouTube, all social media platforms, and visit: lovehealthevents.com
Imagine it’s a hot day and you pop into a new coffee shop. As you're standing in line, you are inundated with a whole slew of options. Should you get a coffee? Iced tea? Maybe a frappuccino? It’s kind of late in the day, maybe you shouldn’t have any caffeine? What do you do? By the time you get to the front of the line you just grab a bottle of water. You walk out, regretting that you didn’t get something more exciting. What happens to your brain when there are too many decisions? And how can you end up with a better outcome? Listen to this episode and find out!
Ready to take your personal or professional brand to the next level? Don’t miss this interview episode with Natalie Johnson, brand Strategist and owner of Impackedful Creative, specializing in branding, graphic design, & web design. She helps brands unleash their creativity for a cause, donating percentages of profits to charity. She’s also a bikini bodybuilder, so watch out! She’s one powerhouse woman making an amazing impact on the world! You and your brand will leave more inspired and organized than ever! Connect @impackedful or go to impackedful.com
Are you looking to strengthen yourself through confidence and fitness? There are many routines that exist within the areas of fitness and entrepreneurship. This episode explores the realities of starting out as a new businesswoman and the growth that comes with that journey of discovery. Building connections as well as gaining the ability to be proud of your work is what it’s all about and today’s guest, Emily Schaapman fully embraces the fitness side that comes with it! She works as a coach doing 1 on 1 and group coaching through her “Fit and Fearless Circle” which is helping women lose fat, build strength, and gain confidence all while still being able to eat the foods they love! Connect with Emily @dairygirlfitness on social or dairygirlfitness.com
Are you a woman who loves fitness and would enjoy community support from other women on their fitness journeys? In this episode, I had the pleasure of interviewing Kelly Sekulovki, crossfit coach and cofounder of The Femme Fit Society, a community, newsletter, and podcast committed to empowering and inspiring women in fitness. Check out femmefitsociety.com or go to @femmefitsociety on Instagram. Don’t miss this empowering episode about women in fitness overcoming stigmas and staying fit for life through all the ages, stages, and female body changes!
Wait, do you even have a code? This episode is all about the awesome benefits of having a code of honour for your team to live by. I review the purpose of having a code of honour, some practical examples for you, and my 2 cents on maintaining the use of the code in your organization. Whether you implement it in a business, school, sports team, or community group, I can guarantee you that when done right, it will have a positive impact on team culture!
Are you aware of the growth opportunities all around you? Whatever work you do, whoever you meet, and wherever you go – Do you commit growth? Listen to this episode and start hanging around people who are committed to personal and professional growth. Our guest today, Bonnie Barnes, Vice President of Sales for Ketone Labs, award-winning bodybuilder, triathlete, certified nutritionist, former gym owner and personal trainer is passionate about inspiring people toward optimal health choices, insatiable curiosity about life, and purposeful growth fueled by her extensive travels around the world. Connect with Bonnie @fit.ceo.on.the.go or go to fitceoonthego.com and don’t miss this opportunity for next level growth!!
Are you ready to go to your next level of performance? Here’s your roadmap to becoming physically, mentally, and sustainably strong. At Doctor Gabrielle Lyon’s Forever Strong Summit 2024, I had the privilege of hanging out with a number of strong, successful, aspirational people. In this episode, I share some of my key takeaways from the summit speakers and common trends I’ve observed in how high performance humans operate. The best way to get where you’re wanting to go is to learn from people who already are where you want to be. Let’s go!
Are you looking to make deeper connections? This powerful interview with Karen Stanley will help you become intentional about who you want to attract into your life. Karen is an author, coach, hypnotherapist and the host of the Create Today Podcast. Find Karen on Instagram @karenstanleycoaching or at her website mrskarenstanley.com for a ton of great resources including a copy of her book “attract the one”. This interview will be encouraging and definitely a must listen!
Are you ready to build your body to its next level of high performance? This dynamic interview Sandra Sorgini, is your next step in the process! She is a high performance body transformation coach, teacher, trainer, fitness expert, multi-published fitness magazine writer and model, mom of 2, and former semi-pro soccer player and coach. DM Sandra Sorgini @get_fitss or use her contact page on fitnesswithsandrasorgini.com to access the "X Marks the Spot Shoulder Workout" published in Strong Fitness Magazine written and modeled by Sandra Sorgini as part of the X Frame Figure Formula including building capped shoulders! This is one episode you don’t want to miss!
Adventure awaits you. So what are you waiting for? It’s a new year full of opportunities to live the life you’ve been dreaming about. It won’t come without risks, roadblocks, and hard work, but it will be totally worth it. In this episode, I interview former athlete and personal trainer, now mom of two and thriving tattoo artist, Ayden Aislabie. Find her @den.drawing on IG. She shares her inspirational journey of pursuing the career she’s passionate about without holding back. You will be encouraged to courageously take your next steps towards your dreams in 2024!
Have you set your 2024 goals yet? Whether you have or have not, I highly encourage you to invest some time in reflecting on the gains, the losses, the lessons, and experiences of 2023. It’s such a rewarding experience in and of itself to cultivate reflection with gratitude before just charging ahead. I was doing some reflection myself and thought wow! Even the growth that has occurred within the lessons learned on this podcast in 2023 have been huge! I am extremely grateful for our guests, for you, and so pumped for us to grow even more in 2024!
Are you feeling trapped in the “busy” cycle? So much to do with so little time to do it all. Maybe that’s part of the problem? Are you trying to do everything? Only gaining an inch in a million directions instead of going a mile in one? What better time to refocus your thoughts and priorities in life than right now. Have a listen to this episode, reflect on 2023, and reset your focus for 2024!
Strong women don’t have attitudes. Certainly not bad attitudes or victim mentalities. They have standards and set boundaries. Have you been intentional about doing this in your own life yet? It’s super helpful to have a playbook of standards and boundaries for yourself, your relationships, and your space. Trust me when I say, standards and boundaries are part of the path forward to more energy, more positive interactions, and more freedom in your life! Don’t wait any longer, get started today with the insights I share in this empowering episode!
Ever wonder how to make your living space more rejuvenating? Your physical environment affects so much in your life, including your mood, productivity, and stress levels. How do you make your home a place you love? That brings you joy. A place where you're proud to invite your friends and family. In this episode, I interview one of Ottawa’s top interior designers, Victoria Preece, who has mastered the art of kitchen design and has built a wonderful repeat and referral interior design business. She shares some amazing advice that will make your spaces more functional, more beautiful, and take you to your next level!
When’s the last time you set a wildly big goal? If you can’t remember, then let this be your reminder because they really are totally worth it! In this episode, I share the 3 huge lessons I learned through the process of launching my new company, FREXY, which you can find @frexyfit on Instagram or go to frexyfit.com to find your #FREXYfit - Don't miss this FREXY inside scoop, real talk episode!
Have you ever thought, what should I wear? Where should I shop? What looks good on me? Today’s guest loves all things beauty and fashion and has accumulated 30 plus years of experience as a hairstylist, certified image consultant, and makeup artist. Head-to-toe Stylist, Linny Bott, specializes in developing your personal style that aligns with your personal brand, so that what you wear makes you feel confident and beautiful no matter your age or life stage! Connect with Linny on linnybottstylist.com
Don’t sleep on it, listen to this episode immediately. It’s going to give you the practical tools you need to front load your health habits and save you a ton of time! This interview episode is with Renee Maldonado, a career driven women’s fitness coach, passionate about helping make health habits simple for women to create lasting change and empower them to be the most resilient versions of themselves. She is also the host of the podcast, Resilience Unplugged, so make sure you check that out. You can also follow her on instagram @coach.renee
Where do you find your strength on your hardest days? Does it depend on other people? Your job or your health? What if your physical and mental toughness was based on the last hardest challenge you survived? Today’s guest Marines Veteran, Team USA Competitor, and Veteran Liaison, Jessica Rose Johnson, is the founder of Rosebud Consulting. She is a speaker, trainer, and passionate suicide prevention advocate that shares her life experiences in the marines and caring for her husband through brain cancer. One of her life slogans is “You’re stronger than you think!” Listen to this episode and you will find out why. Find her @rosebudcllc or rosebudcllc.com
What is 2.0 MODE anyways? You’re about to find out! It’s so powerful, it can transform your life. Expand your mindset, environment, and relationships from being “stuck in the same old rut” to 2.0 MODE: Mastery, Observation, & Discipline combined with doing Exceptional work that will take you to your next level. This interview with Jill Bunny, executive coach & therapist, founder of the Neuro-Slim Solution, 1-to-1 business 2.0 mindset coach, co-founder of reFRAME Your Brand, and owner of the #1 white label weight loss program is one you don't want to miss! Connect on IG @jillbunny2.0 or jillbunny.com
Do you ever feel like there is so much to do with so little time? Between distractions and interruptions alone, the hours just seem to slip away. But, where is your time actually going? In this episode, I identify nine of the most common time wasters that might be distracting you from doing your most meaningful work. Rather than spending your time mindlessly scrolling, for example, there are ways to be intentional about investing more of your time into your most important priorities. It’s time to be more efficient, more productive, & more impactful with your time!
You’ve probably heard of IQ, but are you familiar with EQ? It’s extremely helpful for managing emotions and how we respond to stressful situations. Check out this insightful interview episode with Inez Barberio (@inez_barberio), speaker, workshop coordinator, expert in CORE Growth Strategies, and founder of CORE Women’s Network (@corewomensnetwork). She is also a celebrity corresponder for Millennium Magazine, interviewing celebrities and works closely with Mallorry’s Army, educating people on EQ. With degrees in Journalism and Mass Communications along with a Master’s Degree in Education, she is passionate about helping people realize and reach their full potential through the understanding of Emotional Intelligence.
Are you a quiet person? Or more the outgoing talkative type? Would you say you are shy? Or not at all? Maybe, you are somewhere in between the two ends of the spectrum? Either way, we all have something to learn about cultivating our listening and leadership skills through quiet confidence paired with consistent action. Check out this interview episode with Kamber Ferriss, pharmacist of 20 years, loving wife, mother of 4, and very active community member serving in church outreach programs, the food bank, local theater productions, and the Ukrainian Dance Club. Kamber knows how to get a job done with a smile on her face and truly leads by example.
You may have heard it said, “You will become like the 5 people you hang around the most”. It’s important to ask yourself if you have built your closest relationships on honesty and integrity. Do you hold each other accountable? Do you speak the hard truth in a loving way? Or are you wasting more time complaining rather than being curious and caring? What if you decided to build each other up and invest your energy into wanting the best for each other instead? Check out this discussional episode where my dear friend, Lisa Basco, and I chat about the importance of accountability and stewardship for the health of our marriages, families, and friendships.
The reality is, it’s WAY easier to stay healthy than have to get healthy. That’s why making your health a priority works WAY better than ignoring it or pretending that it doesn’t affect everything else in your life. This interview episode with Dr. Lindsay Ludba, Chiropractor of 10 years, will refresh your motivation to take care of yourself on purpose. Her commitment to helping people improve their health, lifestyle habits, and wellbeing is not only inspiring, but totally doable. Find her on Instagram @drlindsayludba
Are you expecting the results without the work? This episode will be both your reality check and your encouragement that propels you to action. These concepts are so simple and effective, it will blow your mind, and transform your personal and professional results. Let’s do this!
Are you getting mediocre results? Do you find yourself frequently choosing the path of least resistance? Trying to find the “hacks” to being stronger, healthier, and happier? Skipping steps, binging, and band-aid solutions are not the answer. If you want real, long-lasting, life-changing solutions, listen to this interview episode with Rebekah Forbes, a missionary, wife, mom of 3, and certified personal trainer from San Benito, Texas. She lives by example in caring for people in the most tangible ways. Specifically, helping women become the strongest, healthiest versions of themselves. Find her on Instagram @rebekahcptrainer
Leadership can be complicated, stressful, and even downright messy sometimes. Let’s just say there are a lot of moving parts to coordinate. So, what qualities should you focus on developing to become a more effective leader? Or what should you do when it comes to navigating conflict in your communication as a leader? There is a ton to unpack on this topic, but in this episode I intentionally highlight the top 3 areas that I can guarantee will level up your leadership in more ways than one. It’s time to take your leadership to the next level!
Want to get stronger and be more capable of meeting life's demands? One of the best ways to do that is lifting heavy weights. In this episode, I interview Dr. Kristen Munoz, a recovering CrossFit athlete, Doctor of Physical Therapy, & online entrepreneur who helps women who like to lift weights overcome pain and injuries to become stronger and more capable in their lives. We discuss some of the major myths about lifting heavy weights, the best reasons why you should lift heavy weights, and ways to overcome fears around lifting after experiencing pain or injury. To connect with Kristen, find her on Instagram - @lioness.strength.dpt
Are you losing steam? Or do you feel like you have already lost your confidence in yourself and the zeal for what you do? In this episode, I interview Jessica Koteles, a hard-working momma, former lab technician, and, now, thriving health & wellness entrepreneur. She shares her insights on embracing change, growing through the challenges, reigniting your passion, and infusing enthusiasm into our day-to-day work. Jessica is not about fluff, she says it like it is, and it might just be exactly what you need to hear. Have a listen & connect Jessica on Instagram - @jesskoteles
Does fear ever get in the way of your next step forward? Let’s be real, fear can be paralyzing. I can’t tell you the number of times I have had to first overcome my own fears before making any progress. I have also helped athletes, patients, employees, other entrepreneurs, and even my own kids through the process of looking beyond fear to achieve their goals on the other side. In this episode I share real life examples of overcoming fear and practical strategies for making progress.
Nobody wants to be treated like a transaction. Period. Investing time into building genuine and lasting relationships is a way better option. In her most-recent book, Relationships First, Emily Frisella refers to this concept as having a “relationships-first mentality”. In this episode, I have the pleasure of interviewing Emily, best selling author, CEO of The Paper & Plan Co, COO of 44Seven Media, Arete Syndicate, co-founder of Freedom Reads, & founder of the Women in Business Workshop. You can connect with Emily on Instagram @emilyfrisella, but first, listen to this episode. It will transform the way you do business in the best way!
Have you ever wrestled with feelings of inadequacy? Maybe you know in your head that you are not really an imposture, but you still feel like one sometimes. Beyond that, are you plagued by thoughts of uncertainty and self-doubts that hold you back from taking meaningful action? Don’t miss this mind-blowing episode with author of the book “Sacred Drive”, speaker, personal brand consultant, successful 6-figure coach, & Andy Frisella’s co-host of the #1 rated business and success podcast in the world, The MFCEO Project, Vaughn Kohler. Find Vaughn on IG @vaughnkohler or go to his website: vaughnkohler.com. It’s time to start living!
Do you ever get frustrated with yourself for not following through? Have you ever felt tired of the rollercoaster of starting and stopping working towards your goals? How many unfinished projects do you intend to complete, but never seem to find the time? Starting is one thing, finishing is a whole other thing, sticking with it through the ups and downs requires consistency and discipline. That is exactly what this episode is going to help you with. I share 3 critical keys to being relentless in finishing strong.
Warning: The content in this episode is for a mature audience, parental discretion is advised. We get into some nitty gritty, yet super helpful, and important details about how to improve hormonal health for women. In this interview episode with Hailee Piendl, former competitive hockey player, NASM Certified Personal Trainer, and hormone health guru, we discuss some of the biggest struggles that women have with their hormonal health. We touch on how hormonal cycles and birth control methods can affect your energy levels, period symptoms, and even your relationships. Find Hailee on IG @hailee_fitblog or visit her website: youngandwyld.com
Do you ever feel anxious on Sunday nights dreading Monday mornings? How do you react when something throws off your daily routine or expectations for your week? Are you able to unwind after work and be present with your family? This episode is an insightful discussion with my sister, Jessica Marshall, experienced teacher, mom, Rough & Hardy lifestyle brand co-founder, and community leader. It will give you fresh perspective and practical ideas for mastering daily and weekly transitions in productive, sustainable, and enjoyable ways.
Are you, or someone you know, going through a stressful life transition? Let’s be real, it’s not if, but when will major changes occur and will you be prepared to deal with them in the best possible way? I know change can be challenging, that’s why I recorded this episode. It will help you become aware of the 4 major types of transitions that you may face in life, the process of going through transitions, and positive coping strategies. Rather than just enduring, or even dreading change, this will get you excited about all the opportunities you have for growth!
Are you so done with mental overwhelm & emotional drama? I know I am. It’s literally exhausting. Although it’s not realistic, or healthy, to eliminate mental and emotional highs and lows, there are healthy ways to fully experience your emotions, refocus your mind, and keep moving forward. In this episode, I share 5 simple, yet highly effective, ways to refocus your mental and emotional state in any situation.
There is a difference between searching for health & happiness and ACTUALLY DOING SOMETHING about it. In this episode, Katrina DiGiacomo shares her story of coaching gymnastics and CrossFit in-person for years and then branching into owning her online fitness & nutrition business. You can connect with her on IG @katrinadigiacomo OR @base_wellness. Katrina truly lives by example as a committed athlete and trainer who is dedicated to helping people reach their health & fitness goals. She shares practical strategies and long-term sustainable systems to help you live a happier & healthier life. Enjoy!
What if I told you that you have more influence on culture than you might realize? Regardless of your title, age, or stage, you can influence your own actions. That means, you can influence how you experience this world and who you experience life with. What if you started to truly live in community with others? What might your home and workplace look like? Listen to this interview episode with career development expert, consultant, trainer, and facilitator, Kristen Cumming from Cantos Performance Management. Get ready to open your mind to amazing possibilities you have ahead!
Do you feel exhausted by the end of your work day? Are you losing steam? How are you navigating the ups and downs of your work and family life? Have you considered that you might need to borrow energy from someone outside yourself at times? Find your inspiration here. Listen to this interview episode with Dr. Julia Miller, chiropractor and owner of Affinity Chiropractic in Sparks, NV. She is a loving wife and mother with 20 years of business experience fueled by her passion to inspire people and transform lives!
You want to thrive, not just survive, right? Did you know that there are 6 basic human needs required for you to thrive? These needs are more than just hopes, dreams, or wants, they are essential primary driving forces required for every human being to live optimally. This episode is packed with a ton of need-to-know info for you to flourish as the amazing human that you were designed to be. Don’t skip this one, it’s most likely “just what you need” right now!
What comes to mind when you think of a powerful leader? Is it positive or negative? Intimidating or inspiring? This interview episode with Dr. Cecile Thackeray, chiropractor, business owner, and business coach with Sidecar Chiropractic Business Solutions, will empower you to lead from the heart. She shares her wealth of knowledge and experiences to help you grow as a leader. Listen, and learn to ignite the potential within yourself and others through inspiring hope.
What’s your relationship with running? “I am a runner.” “I’m in love/pretty much obsessed.” Or the total opposite? “I hate running.” “I avoid it at all costs.” Maybe somewhere in the middle? “I run sometimes for exercise.” “Running is part of another sport that I play.” “I would like to challenge myself to run a 5k.” Check out this interview episode with Dr. Brittany Moran, chiropractor (@therunnersacademy), coach (@stridewiserunning), and competitive runner from 5k races to marathons (@torunningchiro). She is a genuine expert, an inspirational athlete, and an accomplished professional, who coaches and cares for runners of all levels. Learn to run in a way that is best for your body, sustainable for your health, and optimal for your performance!
When was the last time you had some good old fashioned fun? If you can’t remember, then it’s probably overdue. Join me and my special guests as we discuss the 5 archetypes of play and their amazing benefits to your physical, mental, and emotional health. Just beware of the side effects of implementing our advice, they may include, but are not limited to: bursts of creativity, spontaneous laughter, less worry, and child-like exuberance!
Do you ever feel alone in the challenges you face in your life, career, or business? You don’t have to do it all on your own. This interview with Sherry Crawford, Business Analyst & Project Lead from Community Futures Peace Country, offers inspiring ways to get connected with your community. Experience the heart behind Women In The North (WIN) ~ A Series of Canadian Women’s Conferences that help women connect, collaborate, and inspire each other to keep winning in business and life. Visit womeninthenorth.com to register or apply to speak at upcoming events!
Could your excuses be holding you back from living out your full God-given potential? Can you picture a day when you stop making excuses and start taking action? It’s time for you to choose to challenge yourself to grow, be more disciplined, have more confidence, and become stronger than you ever thought was possible. Start by listening to this inspiring interview with Kim Christianson and Lisa Bacso as they share their transformational fitness journeys and encouraging stories with you.
Do you believe you have what it takes to achieve your goals? Or have you felt like your own fears, self-doubts, or insecurities are blocking your pathway to success? Could it be limitations you have imposed on your own potential? You don’t want to miss this powerful interview with Crystal Holmes, Social Growth & Sales Coach, Founder of Crystal Clear Socials, Brand & Marketing Coaching & IG Management. Connect with Crystal @crystalclearsocials on IG!
Does our modern society unjustly give good men a bad rep sometimes? Do all men, good or bad, get painted with the same cynical brush stroke? Are women just better than men? Or better off without them? I’ll give you my unfiltered thoughts, some info from a study I read on men and women working together, and my view on how true love conquers all.Â
Connection is critical for every human to thrive. Although, many people struggle to make meaningful connections with other people for a whole host of reasons. Maybe that’s you? The reality is, you’re not alone, it can be challenging for every human at some point in their life depending on the day and their mood. This interview episode with Kristina Peters, founder of Thyme Wellness Consulting (@thymewellnessconsulting on IG), will be both informative and encouraging for you to deepen your conversational connections and ultimately improve your relationships. Enjoy!
Before you can lead others to live better, you have to first show them how much you love them. This episode will give you tangible ways that you can lead with compassion and confidence in any organization. It’s time for you to lead by example in your work by the way you treat people!
Are you dragging your butt? Moping around? Or doing the mental beat up? This episode is for you. We all need a pump up sometimes. It’s just part of being human. Have a listen to some of my simple, yet effective, tips to change your attitude, boost your mood, and totally turn your day around. It’s time to get fired up!
How do you dig deep and get the work done even when you don’t “feel” like it? Where there is a will, or a big enough why, there is a way! This episode is an interview with Amy Lewis, co-owner and farmer of Northern Roots Family Farm, in Peace River, AB. Amy shares some of her secrets behind cultivating lasting work ethic and pushing yourself beyond what you thought you were capable of doing. She is a living example of effectively accomplishing a ton of work while still carving out time for family, friends, & of course some fun!
Superwoman is a fictional character not a role model. Trying to be her is not sustainable or healthy. Listen, I have been there, done that, bought the T-shirt. That’s why in this episode I share some helpful tips for bringing your best effort everyday without going down the road that leads to burn out. I truly hope this episode encourages you to get clear about the life you want and are meant to live.
Do you ever feel like business and life can get so overcomplicated? Your tendency might be to add more and more, but the reality is, you only have so much bandwidth. Sometimes you simply need to simplify. In this episode, Heidi Dube, Lift Fitness business owner, trainer, bikini athlete, and physique coach, shares some extremely valuable lessons that will fill your cup rather than leave you running on empty. Heidi is a powerhouse woman, who is successfully and joyfully doing what she loves while helping others reach their fitness goals! To connect with her, go to: liftpeaceriver.com
Are you guilty of only sticking to the things you know you can succeed at? Why do you think that is? It could be the cozy security of your comfort zone or maybe it’s a mask for the fear of failure? Especially if you love winning! As crazy as it sounds, the pathway to your greatest level of success is through giving yourself more opportunities to learn through failure. This episode is your stepping stone to overcoming!
Is it time to refocus and reconnect with your valentine? This Valentine’s Day episode will give you some inspiration to set aside intentional time to dream, set goals, and have some fun together! Steal our secrets that have helped us navigate the ups and downs of marriage and business to stay on the same team. Happy Valentine’s Day!
Bad days suck, but they are part of life. You either let them drag you down or you do your best to navigate them. In this episode, I share 3 simple, real life things I do to make a bad day better and keep moving forward. Be encouraged to learn from the bad days, reassess, and come out stronger on the other side!
Being consistent is easier said than done. If there is anyone I know who consistently leads by example, it’s Shawna Jacobs. Listen to her inspiring story of moving to another country at age 17 to pursue her dreams as a life-long learner and leader in ministry, motherhood, & career. She shares some golden nuggets of wisdom and practical strategies for staying on track with your consistency.
Average effort equals average results. Is that what you want? I doubt it. What did I always want? More than average, I wanted to be an Olympian. I had to give it my all. Did I get there? Listen and find out! You will leave wanting to give it your all too.Â
There are a ton of demands on your energy! How you fuel your body matters! In this episode, Robin Berreth, a genuine cowgirl, shares her experiences from a lifetime of cattle ranching and her recent transition to online beef sales. We discuss the health benefits of eating clean grass-finished beef to boost your energy, productivity, and curiosity. Her ranch, Be Well Beef, ships anywhere in Alberta, Canada! Check out: bewellbeef.net, @bewellbeef on IG/FB, or @canadianrancher on Tik Tok.Â
You are not just able to withstand adversity, but you actually get stronger because of it. Your business can get stronger because of it too. You were created, not only to be able to endure stressors, but to increase in your capability to thrive in the face of mistakes, attacks, and failures. You don’t want to miss listening to this episode and you will want to share it with a friend. Enjoy!
What’s your focus for 2023? Are you expecting to fail or succeed? It’s not about focusing on what you hope to do, but rather what you will do this year. Every new year brings new opportunities and new challenges, but I know you are up for the challenge. This episode will help you set specific goals and focus on the action steps that will turn the dial forward.
When it comes to being disciplined, it’s tough to be consistent. I totally get it and agree that things come up and you can’t stick to pursuing your goals every single day of the year. But what about the day after? Could you stick to that? Have a listen to this episode and see what you think. Here’s to pursuing your goals and dreams in 2023. Happy New Year!
It’s ok to suck at first, you just have to start and then endure the process of making progress. With time, effort, and deliberate practice, you will hone your skills. You will learn the tricks of your trade eventually, the real tricky part is getting past your own ego, so you can continually win or learn. If you need a push to finish this year strong, in business growth mode, this episode was made for you.
I must confess that I did not want to record this podcast today. But guess what? I did it anyway. Because businesses are made on the days you don’t want to be there. So if you feel like you have hit your wall and you want to throw in the towel, I pray that this episode gives you the hope you need to persevere
Sum up all your new year’s resolutions for 2023 in just one word. The book “One Word That Will Change Your Life” by Jon Gordan, Jimmy Page, and Dan Britton, is such a simple, yet transformational, book. In this episode, I share some of the concepts from the book with my own spin on it. Hope you enjoy listening, but make sure you still read the book!
Having integrity with keeping commitments to yourself is so mentally freeing! When your actions are congruent with your expectations of yourself, you will be more efficient, more productive, and more fulfilled in your business and life. Sticking with your workouts and being disciplined in completing your daily priority list are game-changers for gaining momentum towards your goals. This episode is about holding ourselves accountable especially when things feel like they are spinning out of control.
Who else wants to sleep their way to the top? Sign me up please! Dr. Justine Luchini shares her story becoming co-founder of Thirdzy and developing their feature product called “PM Recovery Collagen”. Her journey of career path changes, growth, and business success is truly inspirational. Have a listen and make sure you check out www.thirdzy.com or @thirdzyhq on IG.
Are you ready to shake off yesterday and start fresh each day? This discussion with my sister, Jessica Marshall, offers encouraging ways to purposefully renew your focus on your mission, values, and growth everyday. As an experienced teacher, mom, Rough & Hardy lifestyle brand co-founder, and community leader, Jessica shares how having an intentional morning routine is a great way to get in the best frame of mind for the day and keep consistently working towards your personal and professional goals.Â
Ever ask yourself, “Why do you do what you do? Or why not?” When you are considering where to direct your effort, attention, and energy, it’s best to start with “Why”. It’s tempting to get wrapped up in the “whats” and “hows” of business and life, but knowing your  “why”, or purpose in life, is vital to growth in the right direction. In this episode, I interview my brother and his wife, Jed and Hannah Ryan, about their journey of growth in aligning their purpose and values. I hope our conversation inspires confidence in you and encourages you to keep moving forward.
Literally, that’s how much you have to train to be at a world-class level. The same principles that are true in sports and fitness hold true in the business world. If you want your team to level up, you have to lead them from the front. When it comes to all aspects of your business, company culture, and customer service, show your team how to train, role play, and repeat. You have to train, if you want to win.
Chaos or order? Which is your preference? Well, it’s not great to have too much of either for too long. Life will always be fluctuating back and forth somewhere on the spectrum between these two extremes. However, if you are finding that your business and home life are very chaotic and elevating your anxiety. This episode will give you some practical strategies that will be helpful, memorable, and can be implemented immediately!
Have you ever started a conversation with good intentions of resolving or avoiding conflict, but in a flash it turns into a heated argument? Ever wonder why or how that can happen so fast? When it comes to helpful conversation tips, one of my favourite resources is the book: “Crucial Conversations: Tools for Talking When Stakes are High” by Kerry Patterson, Joseph Grenny, Ron McMillan, Al Switzler. In this podcast episode, I highlight a few strategies from the book with a specific emphasis on making wise conversational choices rather than the fool’s choice.
“That’s not fair!” Have you ever said these three words? Well, even if you haven’t said them out loud, you have probably thought them. What about getting frustrated or upset when things in your life don’t go the way you hoped or in a manner that seems fair to you? You might not want to hear it, but in this episode I bring it up anyways. Life’s not fair. We all get knocked down sometimes, what matters most is repeatedly getting back up and helping others get back up along the way.Â
Do you realize your amazing potential? You have a unique, creative, and wonderful contribution to make in this world. You are here for a reason. A beautiful and awesome reason, but that doesn’t mean it’s going to be easy. It might actually feel scary and be really hard. In this episode, I share a story to encourage you to persevere through the tough times. Take heart my friend, whatever you are facing, I know you got this!Â
Are fears and self-doubts holding you back? Do you think you won’t have what it takes to go to your next level? What is it that keeps you from taking tangible action steps towards your goals? Hey, if you are happy with the results you are getting in your life, then awesome! Keep doing what you are doing. If not, well, maybe it’s time you raise the BAR. Not sure what I am talking about? Then this episode is for you.
How’s your visualization? Gaining clarity in your visualization, developing your focus, and owning your vivid vision will help you flourish in life. In this episode, you will learn how to look beyond the whirlwind of your own fears to see greater possibilities on the other side. I also touch on utilizing power poses, shifting your mindset, and rewriting self-limiting stories about yourself!
It’s your choice. It’s up to you to face your fears, overcome challenges, and master your mindset. That’s how you move forward. In this episode I encourage you to keep your eyes on the road, put in the effort, and find the beauty in the challenges. Remember, there are no shortcuts. You have to do the work! It’s worth it and so are you!
Sharpening up your communication skillz is a vital aspect of growing both personally and professionally. This episode is filled with tips and tricks to polish up your body language, tone of voice, words you choose, and most importantly your listening. I’m fired up to share with you some dynamite ways to communicate at your best!
You want your first impression to be your best impression! You don’t want to miss this info on how to put your best foot forward with your appearance, behavior, communication, and online presence. Showing up every day as the best version of yourself with a commitment to operate with integrity is key. It’s time for you to be free, feel fresh, and live on fire!
You might feel like you have to do it all on your own. However, business and life are not meant to be done all alone. Connecting with other people is the only way to do business and the best way to live. If you struggle with believing in yourself, trust, or connection, you’ve come to the right place. In this episode, I share some awesome practical strategies that you can implement immediately. Are you ready to connect? Have a listen!
At times the obstacles of life may seem insurmountable, however, persevering is possible. In this episode, I share some of my own thoughts and experiences in leveraging a winner's mindset into all areas of your life. You have the ability to persist through the internal and external resistance we face every day. Let’s get fired up!
It might feel like there is never a good time to start something new. Stepping outside your comfort zone into the great unknown can be very intimidating. I agree! In this episode, I share some of my own experiences and thoughts about overcoming “overthinking” and just going for it! I hope my stories help you get out of your own head, so you can move onward and upward with real tangible action. Now is the best time to go to your next level!