Race to Wellness: Recent Episodes
Heather and Britt
Welcome to the Race to Wellness podcast. We're a health and fitness podcast that believes wellness is more of a balancing act than a hyper fixation on perfection. That's why we want to meet you where you are on your journey and help you find the balance that works for you. Each episode co-hosts Heather and Britt chat about topics relating to exercise, nutrition, mindset, mental health, competition, and so much more. They'll break down topics in a way that is educational and easy for even beginners to understand and feel comfortable listening along. But don't worry it's not all technical jargon, Heather and Britt are best friends, so you'll be sure to hear some jokes and laughter along the way. So, sit back, sign-up, and let's get ready to Race to Wellness.
This week on the Race to Wellness Podcast we are talking about strategies for maintaining your fitness levels when there are changes in your life and schedule. If you have kids out of school this summer, a vacation planned this winter, or are simply looking for some tools to add to your box, this episode has something for you.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
Mentioned in the Episode and supplemental articles:
Influence of parents' physical activity levels on activity levels of young children - PubMed (nih.gov)
On this week’s episode we talk about how to keep your mental wellness in a good place when it comes to social media. It’s not all bad, there are PLENTY of amazing things about social media and the ability to help enhance our knowledge or keep in touch with family and friends, but there also can be quite a bit of negatives that surround it. In this episode we dive into some helpful tips on how to try to limit those negatives and make sure that you’re consuming good quality content that isn’t harming your mental wellness. Enjoy!
PS. shameless plug, we're on social media too, so don't forget to follow us :)
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
This week we interview Ash Baker, a therapist practicing in North Carolina, about the topics of disordered thoughts around food, exercise, body image. This topic can be difficult for many so please keep in mind that this episode should come with a bit of a trigger warning. We want to encourage anyone who is or thinks they may be dealing with disordered thoughts around these topics to teach out to someone, whether that is a trusted friend, family member, or even seeking out a therapist. You are enough and deserve to be in control of your thoughts.
So sit back, and enjoy this week's episode.
Ash Baker:
Ash Tree Counseling Center - located in North Carolina
Instagram: @Therapywith_ash
Instagram: @imarriedyourtherapist
Podcast: "I Married Your Therapist"
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
This week on the Race to Wellness Podcast we discuss some of the more common nutritional plans that people tend to use to fuel their bodies for exercise. In this episode we talk about high protein diets, no carb diets, vegan and vegetarian diets, as well as the benefits of having more carbs or more fats in your diet. We also discuss why working with a dietician can be extremely helpful for figuring out what feels good and works for your body.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
This week on the Race to Wellness Podcast we talk about the expectations that we have on ourselves at any given moment. From exercise, to body image, to parenting, and just our everyday life. Having to try to live up to all these expectations can feel overwhelming simply because the expectations we have set are just unrealistic. Sometimes changing the expectations you have of yourself or of others is the correct course of action to maintain a healthy mindset and environment.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
This week on the Race to Wellness Podcast we talk about the ways that decision fatigue shows up in our lives and some strategies for overcoming it. Decision fatigue is defined as “difficulty in making a good decision experienced as a result of the number of decisions one needs to take”. If you struggle with making solid decisions in your life or feel overwhelmed by the number of decisions you have to make, this episode is for you.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
This week on the Race to Wellness Podcast we are sitting down with Niki Carr of Radiant Heart Nutrition based out of Hillsboro, Oregon and discussing the importance of nutrition after having a baby. We go over some simple ways we can get nutrition in with our daily habits, snacks to reach for when we are extra tired and over hungry, as well as things to be specific about when we are asking for help from the people around us. If you have had a baby, know someone who has had a baby, might have a baby in the future, or just want some more information about feeding your body well, this episode is for you.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
If you would like to work with Niki, you can find her contact information below:
Website: www.radiantheartnutrition.com Email: Niki@radiantheartnutrition.com Instagram: radiant.heart.nutrition
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
This week on the Race to Wellness Podcast we are talking about all things Imposter Syndrome. What it means, how to tell if you are experiencing it, and how to overcome those feelings so that you can show up as the knowledgeable and confident person you are meant to be. If you ever struggle with feeling inadequate in areas of your life where you know that you have worked to build your knowledge, this episode is for you.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
Mentioned in the Episode and Supplemental Articles:
Different Types of Imposter Syndrome - https://www.themuse.com/advice/5-different-types-of-imposter-syndrome-and-5-ways-to-battle-each-one
Overcoming Imposter Syndrome - https://www.apa.org/monitor/2021/06/cover-impostor-phenomenon
Imposter Syndrome & Burnout - https://makeadifference.media/mental/how-imposter-syndrome-is-driving-burnout/#:~:text=Imposter%20syndrome%2C%20which%20causes%20employees,burnout%20in%20the%20past%20year.
Hey Everyone! We're back with season 2!! And what better way to start off with properly introducing ourselves to you all with our backstory of how we got into fitness and why we decided to start a podcast in the first place. We both have very different journeies to get us to where we are but ultimately we both ended up at a very similar destination, and that's here with all of you on this podcast!!
Not to be biased but it's super sweet to hear our stories of how we found a love for fitness and coming together to try to help as many people as we can find that love as well.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
On this week’s episode we talk about the signs of burnout, ways to prevent it, and what to do once you are there. There is no shame in finding yourself in this space, and we want you to feel supported in your self-care and healing process. If you have ever found yourself feeling dispassionate about aspects of your life, exhausted from the stress you are under every day, or plain ole cynical about life, this episode has something for you.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
Mentioned in the Episode and supplemental articles:
Imposter Syndrome & Burnout - https://makeadifference.media/mental/how-imposter-syndrome-is-driving-burnout/#:~:text=Imposter%20syndrome%2C%20which%20causes%20employees,burnout%20in%20the%20past%20year.
Congratulations, you're completed your training plan. Now what? On this week’s episode we talk about what it looks like to finish a program and how to move forward with your training. Personal reflection is so important when it comes to reaching your goals and being able to frame your struggles as successes will help you feel empowered throughout your life. So come join us as we talk about what it feels like to feel stuck in a routine, strategies for when you hit a plateau, and just general advice and suggestions when you aren’t sure where to go now that you have run your race.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health LLC
Facebook: Savage Health LLC
Follow us on Social:
Instagram|| Race_to_Wellness2023
TikTok: || Racetowellness
Facebook page || Race to Wellness Podcast
Tumblr || Race to Wellness Podcast
On this week’s episode we talk about emotional resilience and how we can build mental toughness by recognizing our emotions and choosing to act differently than we have before. We discuss the importance of recognizing what we are experiencing in the moment when we are facing challenges and how building our mental toughness can help us achieve our goals and build the life that we strive for. If you have ever struggled with overcoming difficulty or pushing through to achieve your goals, this episode is for you.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
Mentioned in the Episode and supplemental articles:
Ted Talk about Making Small Changes - https://youtu.be/AdKUJxjn-R8
Why Racing - https://whyracingevents.com/
Ted Talk - Making Stress Your Friend - https://youtu.be/RcGyVTAoXEU
Brittany’s Running Blog Post - https://www.savagehealthllc.com/blog/building-mental-toughness
Pep Talk Template - https://www.savagehealthllc.com/pep-talk-template
10 Ways to Build Mental Strength - https://health.clevelandclinic.org/mental-strength/
In this week’s episode we talk about the importance of rest days and what active recovery is. We give a basic overview of what happens in the muscles during energy production and how eating protein and carbs help the muscles to repair themselves. We give some suggestions of movement to do on your active recovery days and how to structure your week so that rest works best for you. If you have ever struggled with guilt around taking a day off and honoring where your body is, this episode is for you.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
Mentioned in the Episode and supplemental articles:
Rest & Recovery Blog - https://www.savagehealthllc.com/blog/rest-recovery
Rest Days - https://www.acefitness.org/resources/everyone/blog/7176/8-reasons-to-take-a-rest-day/
Active Recovery - https://blog.nasm.org/active-recovery
In this week’s episode we talk about the different Macro nutrients that help to fuel your workout and why it is important to maintain a balanced diet full of protein, fat, and carbohydrates. We also talk about the importance of viewing food as fuel and how to eat to work out better, rather than working out as a punishment for the food you eat. If you have ever felt overwhelmed by the information presented online about macronutrients and want a simple breakdown, this episode has something for you.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health https://www.savagehealthllc.com/
Facebook: Savage Health LLC | https://www.facebook.com/HeathertheSavage
Follow us on Social:
Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/
TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness
Facebook page: https://www.facebook.com/racetowellnesspodcast
Tumblr: https://www.tumblr.com/race-to-wellness-podcast
Mentioned in the Episode and supplemental articles:
Britt’s Blog Post - https://www.savagehealthllc.com/blog/walking-an-effective-yet-undervalued-exercise
How what we eat affects our productivity - https://hbr.org/2014/10/what-you-eat-affects-your-productivity
How to make eating a positive experience - https://www.takingcharge.csh.umn.edu/make-eating-positive-experience
In this week’s episode we talk about why fitness isn’t just a personal endeavor, but is also great for the people around you. We spend time talking about overcoming obstacles related to time, energy, and social expectations. If you have ever experienced guilt about taking time away from your family to focus on your own health, this episode is for you.
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health LLC
Facebook: Savage Health LLC | Facebook
Follow us on Social:
Instagram: Race_to_Wellness2023 | Instagram
TikTok: Heather & Britt (@racetowellness) | TikTok
Facebook page: Race to Wellness Podcast | Facebook
Tumblr: Race to Wellness Podcast | Tumblr
Mentioned in the Episode and supplemental articles:
The Four Agreements - https://a.co/d/gB6ZWYh
Maids challenge the placebo effect - https://www.npr.org/2008/01/03/17792517/hotel-maids-challenge-the-placebo-effect#:~:text=Hotel%20Maids%20Challenge%20the%20Placebo%20Effect%20A%20study%20of%20hotel,workouts%2C%20the%20pounds%20started%20dropping.
Support Systems Blog Post - https://www.savagehealthllc.com/blog/support-systems
Overcoming Guilt - https://psychcentral.com/health/tips-for-dealing-with-guilt
Developing your support system - https://socialwork.buffalo.edu/resources/self-care-starter-kit/additional-self-care-resources/developing-your-support-system.html
In this week’s episode we talk about the metabolic differences between burning fat and building muscle. If you have ever found yourself confused by what a calorie deficit is, how much protein you are supposed to eat, or how to build muscle while losing weight, this episode is for you.
FREE 8-week Strength training plan: https://www.savagehealthllc.com/8-week-training-plan
If you would like to work with Heather, you can contact her through her website or Facebook page: Website: https://www.savagehealthllc.com/ Facebook: https://www.facebook.com/HeathertheSavage
Mentioned in the episode: Britt’s Blog Post about Walking - https://www.savagehealthllc.com/blog/walking-an-effective-yet-undervalued-exercise Ben Carpenter - https://www.instagram.com/bdccarpenter/ Everything Fat Loss (book by Ben carpenter) - https://a.co/d/6K7FThm Argument against BMI - https://pubmed.ncbi.nlm.nih.gov/12120099/
If you are looking to work with someone on your nutrition, we would like to recommend Niki Carr, a nutritionist in Hillsboro Or. Her info is below: Website: https://www.radiantheartnutrition.com/ Email: niki@radiantheartnutrition.com
Follow us on Social: Instagram|| Race_to_Wellness2023 || https://www.instagram.com/race_to_wellness2023/ TikTok: || Racetowellness || https://www.tiktok.com/@racetowellness Facebook page: https://www.facebook.com/racetowellnesspodcast Tumblr: https://www.tumblr.com/race-to-wellness-podcast
In today’s episode we talk about Starting a Fitness Routine. We discuss some barriers to success when you are starting out and how to overcome them, as well as the different mental, physical, and emotional changes that happen along the way. If you have ever thought about starting a new exercise plan but feel overwhelmed by which step to take first and what to expect, this episode is for you.
Free 8 week training plan:
Savage Health LLC - 8-Week Training Plan
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health LLC
Facebook: Savage Health LLC | Facebook
Follow us on Social:
Instagram: Race_to_Wellness2023 | Instagram
TikTok: Heather & Britt (@racetowellness) | TikTok
Facebook page: Race to Wellness Podcast | Facebook
Tumblr: Race to Wellness Podcast | Tumblr
Description: In today’s episode we talk about “Finding Your Why”. We all have different reasons for making our health a priority in our lives, and discovering those deep-rooted reasons for our daily choices can help us find a pathway to success. If you have ever struggled with staying dedicated to a personal goal, this episode is for you! Find your why alongside Heather and Britt and make this your best year ever!
FREE 8 week strength training plan:
https://www.savagehealthllc.com/8-week-training-plan
If you would like to work with Heather, you can contact her through her website or Facebook page.
Website: Savage Health LLC
Facebook: Savage Health LLC | Facebook
Follow us on Social:
Instagram: Race_to_Wellness2023 | Instagram
TikTok: Heather & Britt (@racetowellness) | TikTok
Facebook page: Race to Wellness Podcast | Facebook
Tumblr: Race to Wellness Podcast | Tumblr
Time Stamps:
Introduction - 00:00 Britt's initial thoughts on making a wellness vision - 1:06 The very beginning - 9:55 Discover your WHY - 16:25 Creating a wellness vision - 21:00 Our friendship origin story - 25:18 Understanding your strengths and using them to your benefit - 27:20 Heather SMART goals her fitness routine planning - 29:30 FREE 8 week strength training program. 35:00
Episode 2 - Sleep & its impacts on your health Have you ever wondered what the real impacts of not sleeping well are on your body? In today’s episode we talk about those impacts and creating routines that will improve your sleep overall. We discuss impacts of sleep on: cellular restoration, brain function, energy conservation, eating habits, and immune response. If you sleep, this episode has something for you.
If you would like to work with Heather you can contact her through her website or Facebook page. Website: Savage Health LLC Facebook: Savage Health LLC | Facebook Follow us on Social: Instagram: Race_to_Wellness2023 | Instagram TikTok: Heather & Britt (@racetowellness) | TikTok Facebook page: Race to Wellness Podcast | Facebook Tumblr: Race to Wellness Podcast | Tumblr YouTube: @RacetoWellness2023 | YouTube
Timestamps 00:00 - Introduction 01:00 - We're wearing pants and body confidence! 05:40 - Our sleep quality and night time routines 09:45 - Sleep is a big deal! 11:15 - Cellular restoration 13:00 - Brain function 16:30 - Energy conservation 19:30 - Immunity 21:45 - Is there a best time to sleep? 28:35 - Planning around sleep and tracking 35:30 - Good sleep hygiene practices 40:30 - Our recipes for the best naps!
Episode 1 – New Year’s Resolutions
In today’s episode we discuss New Year's Resolutions and Goal setting strategies. Whether you set goals for the New Year or not, this episode has something for everyone who has goals in their life. We talk about how to be SMART about your goals as well as overcoming difficulties in maintaining motivation to meet the goals you set.
Mentioned in the Episode:
Team In Training | Leukemia & Lymphoma Society
If you would like to work with Heather you can contact her through her website or Facebook page.
Website: Savage Health LLC
Facebook: Savage Health LLC | Facebook
Follow us on Social:
Instagram: Race_to_Wellness2023 | Instagram
TikTok: Heather & Britt (@racetowellness) | TikTok
Facebook page: Race to Wellness Podcast | Facebook
Tumblr: Race to Wellness Podcast | Tumblr
Welcome to Race to Wellness, a podcast created to meet you where you are on your journey. Each episode co-hosts Heather and Britt will discuss topics related to exercise, nutrition, mental health, meditation, competition, and a variety of other topics geared towards both starting you on your health and wellness journey, but also to keep going when you hit the difficult patches. So sit back, sign-up, and let's get ready to Race to Wellness.
The wait is over! The Race to Wellness Podcast trailer is officially here for you to listen and enjoy. Heather and Britt are so excited for you to listen and enjoy. Don't forget to like and subscribe so you don't miss out on any future episodes.
Welcome to the Race to Wellness podcast. We're a health and fitness podcast that believes wellness is more of a balancing act than a hyper fixation on perfection. That's why we want to meet you where you are on your journey and help you find the balance that works for you. Each episode co-hosts Heather and Britt chat about topics relating to exercise, nutrition, mindset, mental health, competition, and so much more. They'll break down topics in a way that is educational and easy for even beginners to understand and feel comfortable listening along. But don't worry it's not all technical jargon, Heather and Britt are best friends, so you'll be sure to hear some jokes and laughter along the way. So, sit back, sign-up, and let's get ready to Race to Wellness.