Redefine Fitness with Kelsey Wells: Recent Episodes
Kelsey Wells
Fitness is about caring for your health— and your health is mental, emotional, and spiritual as well as physical. We are done letting our efforts in fitness and nutrition be a detriment to our mental well-being. It is time to reclaim fitness as the powerful tool for your own self-empowerment that it was ALWAYS supposed to be.
In this week's episode, Kelsey is joined by Dr Robynne Chutkan - board certified integrative gastroenterologist, microbiome expert, and best selling author of her books, Gutbliss, The Microbiome Solution, The Bloat Cure, and The Anti-Viral Gut.
Dr. Chutkan received her bachelor’s from Yale University and her medical degree from Columbia College of Physicians and Surgeons, and has served on the faculty at Georgetown Hospital since 1997. In 2004, Dr. Chutkan founded the Digestive Center for Wellness, an integrative gastroenterology practice dedicated to uncovering the root cause of GI disorders.
With three decades of medical practice, and having performed more than 17,000 colonoscopies, Dr Chutkan is a leading expert in the world of digestive health, nutrition and the gut microbiome.
Providing the ultimate guide to all things gut health - Dr Chutkan speaks to Kelsey about the gut microbiome, importance of digestive wellness, the gut and immune system connection, the mind gut connection, and the impact stress can have on our gut microbiome. Dr Chutkan also shares ways we can all optimize our microbiome to help our immune system, reduce inflammation, and protect and improve our overall health.
Your gut will not want you to miss this one!
- Read Dr Chutkan’s books - https://robynnechutkan.com/books/
- Read Dr Chutkan’s gut guides: https://robynnechutkan.com/health-topics/
- Follow Dr Chutkan on Instagram: @gutbliss
0:23 - Introduction
2:48 - What is the gut microbiome
13:10 - Signs of an unhealthy gut
16:15 - The gut & immune system connection
21:25 - Why we are seeing an explosion of autoimmune diseases
22:30 - Difference between pre, pro & post-biotic and if you should take them
27:00 - Do green powders work & should you take them
38:00 - Doctors aren't trained in wellness
47:00 - What is IBS & how can we help our symptoms
50:50 - Mind & gut connection
53:30 - Stress & the impact on gut health
58:10 - Tools to help with stress
1:00 - Changing your microbiome & internal chemistry
1:03 - What makes a healthy gut microbiome
1:07 - Importance of getting vegetables in our diets
1:08 - Dr Chutkan’s final thoughts
In this week's episode Kelsey is joined by Dr Tara Swart - neuroscientist, medical doctor, executive advisor, senior lecturer at MIT Sloan, podcast host, and author of her best-selling book ‘The Source’.
Tune into this insightful, educational and ultra empowering episode to hear Dr Swart’s journey to how she got where she is today, her take on manifestation, gratitude, positive psychology, different types of stress and the impact it has on our bodies.
You will not want to miss this one!
- Read Dr Swart’s book The Source – an incredible toolkit for unlocking our minds and reaching our fullest potential – here: https://www.taraswart.com/the-source/
- Follow Dr Swart on Instagram: @drtaraswart
0:30 - Introduction
1:35 - Dr Tara Swart’s background & journey
7:50 - The science behind manifestation
12:50 - Religion & manifestation
13:20 - Mind body interaction & to how to boost manifestation
14:50 - Tools & ways to begin manifesting
18:40 - Affirmations
23:20 - Importance of intention
27:35 - Why gratitude is good for you
30:30 - Positive psychology
32:00 - First thing to do in the morning
25:00 - Honouring yourself and what your body needs
37:10 - What is stress & different types of stress
39:28 - What happens when your body is stressed
43:40 - Importance & impact of journaling and how to get started
49:55 - Finding your purpose & Dr Swart’s final thoughts
In this weeks episode, Kelsey is joined by Ashley Kidd - the most accomplished female wake surfing athlete of all time with an incredible 7x World Champion wake surfing titles under her belt, and 10x USA National Champion titles.
Inspiring a new generation of female athletes to carve their own paths on the water, Ashley is one of the most progressive and challenging women’s Wake Surfing competitors in the sports history. Growing up scared of the water, it wasn’t until she was around 13 years old that Ashley overcame her fear and took up wake surfing. Little did she know that what started out as having fun on the water with her older brother would turn into a legendary career and lead to her pioneering the female wake surfing space.
Today, Ashley is the most decorated and popular athlete in the sport of wake surfing and her achievements within the competitive wake surfing realm remain unmatched! Tune into this uplifting and empowering episode to hear Ashleys story, how she continues to navigate the male dominated wake surfing world, what she does to help prepare herself in the lead up to competitions, and her favourite mindfulness practices that she implements into her routines.
- Website: ashleykidd.com
- Instagram: @ashleykiddsurf
- Learn to Wake Surf with Ashely: https://ashleykidd.com/lessons/
0:20 - Introduction
2:15 - How Kelsey and Ashley met
3:50 - Growing up and how Ashley got into wake surfing
9:06 - What is wake surfing and the difference between wakeboarding
10:21 - When Ashley fell in love with wake surfing
12:15 - How long it took to become confident
14:20 - When Ashley decided she wanted to compete & take things to the next level
17:08 - Getting recognised, rewarded & sponsors
18:50 - How Ashley's success impacted her schooling & college
24:45 - Having to make sacrifices to get where she is today
27:50 - Growth & change within the sport
33:00 - Tricks Ashley pioneered & being the first woman to land them
35:30 - Wake surfing community & different competing levels
40:00 - USA Nationals vs Worlds
43:30 - How Ashley prepares to compete, mentally, physically & emotionally
45:00 - How to get into the ‘in the zone mindset’
48:00 - Breath work & how it helps Ashley in the lead up to competing
53:00 - Advice & encouragement for anyone wanting to get started in the sport
In this week’s episode Kelsey is joined by special guest Dr Uma Naidoo - a Harvard-trained psychiatrist, professional chef, trained nutrition specialist, best selling author and an internationally regarded medical pioneer in the filed of Nutritional Psychiatry.
Considered Harvard’s Mood Food Expert, Dr Naidoo talks to Kelsey about her latest book - Calm Your Mind With Food - touching on everything from healing your relationship with food, to the gut brain connection, the link between food and anxiety, blood sugar & panic attacks, and how you can optimise your diet to improve your mental health.
A fascinating conversation with so many great tips on how you can use food and nutrition as an essential tool for calming the mind.
About Dr Uma Naidoo:Uma Naidoo, MD, is a board-certified Harvard Nutritional Psychiatrist, professional chef, and nutritional biologist. She is the Founder and Director of the first and only hospital-based Nutritional and Metabolic Psychiatry Service in the United States which is housed at Massachusetts General Hospital (MGH). Dr. Naidoo also serves as the Director of Nutritional Psychiatry at MGH Academy, the world-renowned educational organization, for which she designed and released the only CME-based Nutritional Psychiatry educational program for clinicians at an academic teaching hospital. Additionally, Dr. Naidoo serves on the faculty at Harvard Medical School, the Harvard Department of Nutrition, and is an instructor at The Cambridge School of Culinary Arts.
- Website: umanaidoomd.com
- Instagram: @drumanaidoo
- Read: Calm Your Mind with Food by Uma Naidoo, MD
- Sign up for Dr Uma’s new Mood Food newsletter here
1:00 - Kelsey introduces Dr Uma Naidoo
3:25 - Dr Naidoo’s upbringing & background
7:00 - How Dr Naidoo got into Nutritional Psychiatry
9:18 - How Dr Naidoo is helping people heal their relationship with food
10:00 - How harmful diet culture is to our psychology
10:30 - Optimising your diet for your mental wellbeing
11:30 - Kelsey’s lifelong journey with anxiety
11:50 - Dr Naidoo’s new book, Calm Your Mind With Food
14:20 - Food marketing industry
17:15 - Link between anxiety & food
20:00 - Simple food tweaks to help anxiety
23:09 - Gut health & metabolism
25:00 - Gut microbiome
27:00 - How to know if you have bad gut health & how to fix it
28:10 - Self check in & body intelligence
29:39 - Three tips to to foster a healthy microbiome
31:20 - Eat more, add in and not feel deprived
31:50 - Movement
33:00 - Fitness world & macros
35:40 - Importance of not discarding micronutrients in your diet
39:00 - Whole foods vs processed foods
40:00 - Homemade sweets vs processed sweets
43:40 - Link between blood sugar & panic attacks
48:00 - Doing what works best for you
This week’s episode is all about motherhood. Following her son’s recent birthday, Kelsey reflects on the ten key lessons she has learnt time and time again following her first ten years of motherhood, touching on everything from mom guilt to mom comparison, prioritising yourself and finding time to be present amongst the chaos. Kelsey also shares a heartfelt poem she originally started writing when her son turned four.
0:30 - Life update from Kelsey
2:30 - Episode introduction
2:50 - Motherhood poem
6:35 - Prioritize postpartum mental health
9:25 - Self care is not selfish
11:10 - Be where your feet are
14:57 - You know your child best
19:33 - Never be the first one to let go of a hug
21:47 - Say yes as much as possible
27:03 - Going outside is always a good idea
28:35 - Messing up does not make you a bad mom
31:19 - Mom-parission will drive you mad & your experience is valid
34:46 - A lasting memory always begins with being present, there is magic in the mundane
38:40 - Having gratitude for all the lessons learnt
Kelsey is joined by special guests Dr Ruchi Gupta & Susie Hultquist to delve deeper into the scientific understanding of life-threatening allergies, key statistics, the importance of community & raising awareness, and to discuss the crucial & hopeful advancements being made in this field.
Dr Ruchi Gupta:Ruchi Gupta, MD, MPH, is a Professor of Pediatrics & Medicine at Northwestern University Feinberg School of Medicine and a Clinical Attending at Ann & Robert H. Lurie Children’s Hospital of Chicago. Dr. Gupta has over 20 years of experience as a board-certified pediatrician & health researcher and currently serves as the founding director of the Center for Food Allergy & Asthma Research (CFAAR). A mom of a 17-year-old daughter with food allergies, Dr. Gupta is world-renowned for her groundbreaking research in the areas of food allergy and asthma epidemiology, most notably for her research on the prevalence of pediatric and adult food allergy in the United States. She has also significantly contributed to academic research in the areas of food allergy prevention, socioeconomic disparities in care, and the daily management of these conditions. To reduce the burden of these diseases & improve health equity, she and her team develop, evaluate, and disseminate interventions for families and conduct work to inform local, national, and international health policy. Dr. Gupta is the author of the Food Allergy Experience andFood Without Fear, has written and co-authored over 200 peer-reviewed research manuscripts, and has had her work featured on major TV networks and in print media.
Yobee Skincare & Haircare
Prevention work
Education Guide
Susie Hultquist:As a food allergy mom, Susie’s passion for supporting the food allergy community is deeply personal. At the heart of this former Wall Streeter turned entrepreneur is a desire to create an inclusive space where everyone has a seat at the table. Susie founded the Spokin app as a tool to empower individuals with food allergies & make sure they never feel alone and can easily find a world of safe places. A longtime and well-respected advocate in the food allergy awareness space, Susie was featured in “The Peanut Problem” episode of the six-part Netflix documentary series, Rotten. She also co-founded a successful fundraising & awareness event that raised $1.4MM & led to the establishment of Food Allergy Research & Education (FARE) Chicago in 2008. Prior to Spokin, Susie was a professional investor for close to 20-years. Most recently, she was a Portfolio Manager at Columbia Wanger Asset Management where she invested in public equities. At its peak, Susie managed a portfolio of Small and Mid-Cap Consumer Discretionary & Consumer Internet stocks worth $2B, & co-managed a $400M fund. Susie holds a Bachelor of Science in Finance from the University of Illinois & earned an MBA from The University of Chicago’s Booth School of Business.
Spokin App
Allergy Testing
Alyssa’s Story
As someone who has lived with severe anaphylaxis to both tree nuts and peanuts her entire life, Kelsey understands firsthand the fear and frustration that comes with food allergies. Despite her best efforts and constant vigilance, Kelsey's allergy has almost taken her life, twice.
Food allergies affect an estimated 32 million Americans including 5.6 million children under age 18. That’s one in 13 children, or roughly two in every classroom (FARE). Anaphylaxis can occur within seconds or minutes of exposure to an allergen, leading to potentially life-threatening reactions.
In this raw and emotional episode, Kelsey shares her personal experience living with life threatening food allergies and the seriousness and the reality of living with allergies. Kelsey also opens up about her biggest scare and near death experience, as well as how to thrive with life threatening allergies, not just survive.
Passionate about helping to create safer environments for everyone living with food allergies, Kelsey has started a petition to mandate all public buildings - including privately-owned restaurants - and all commercial airline flights to carry EpiPens. These essential medical devices should be easily accessible for those living with food allergies.
The presence of EpiPens in these locations could mean the difference between life and death during a severe allergic reaction. By signing this petition, you're advocating for increased awareness about the severity of food allergies and promoting accessibility to crucial medical resources.
To sign Kelsey's petition, visit: https://www.change.org/p/mandate-the-availability-of-epipens-in-all-public-buildings
0:23 - Introduction
5:40 - Kelsey’s personal experience living with allergies
5:50 - Difference between being allergic to peanuts vs tree nuts
6:24 - What happens when you have an anaphylactic reaction
7:31 - When Kelsey discovered her allergy to peanuts and tree nuts
9:17 - Testing for allergies
13:20 - Allergy treatments
18:20 - Kelsey’s biggest scare
23:00 - Near death experience
35:00 - Kelsey’s last allergy testing
36:00 - Access to EpiPens
37:35 - No longer allergic to almonds
41:00 - Travelling with severe allergies
45:00 - Another close call
48:00 - Not something to make fun of
52:45 - Respect & kindness goes a long way
53:00 - Kelsey’s petition
TW: This episode includes conversation around eating disorders and disordered eating.
In honour of Eating Disorder Awareness Week 2024, Kelsey Wells and Kayla Jessop - Registered Dietitian, Certified Eating Disorder Specialist and an approved supervisor - have joined forces to raise awareness of and provide education on the prevalence of disordered eating and eating disorders in the United States.
This episode is real, raw and honest - covering everything from Kelsey’s very personal experience with disordered eating growing up and into the last few years of her career.
Kayla also helps sheds light on harmful misconceptions around eating disorders, the early signs and symptoms to look out for, and how individuals or loved ones can reach out for help and begin healing.
If you find yourself or a loved one struggling with food or the relationship with their body, just know that you are not alone. Please see a list of resources below that provide a safe space to get help:
- US - National Alliance for Eating Disorders Website: www.allianceforeatingdisorders.com
- US - National Alliance for Eating Disorders Free Helpline: +1 (866) 662-1235
- US - NEDA: www.nationaleatingdisorders.org/get-help
- AUS - Butterfly Foundation Website: www.butterfly.org.au
- US/Utah - Kayla Jessop Website: www.kaylajessopnutrition.com
1:00 - Introduction to Kayla
3:00 - Kayla's background
5:30 - How Kayla & Kelsey connected
7:12 - Kelsey’s personal experience with disordered eating
10:29 - Kelsey’s personal poem about her experience
22:54 - When life feels out of control
24:10 - Kayla’s thoughts as a Dietician on Kelsey's poem
27:25 - Comments & words can last a lifetime
28:35 - Being mindful of our words
31:00 - Denial
33:58 - How you view yourself
36:28 - Amount of mental space negative thoughts take up
42:21 - Impacts & dangers of restriction
45:00 - Seeking help
45:35 - Difference between eating disorders & distorted eating
48:29 - Dismantling the shame
50:00 - Early intervention is one of the biggest helpers
58:00 - Statistics around eating disorders
52:50 - All thoughts are invalid
57:54 - Key Statistics
1:02 - Never too late to turn it around
1:04 - How to be a good role model for our children
TW: In this episode, Danae shares her story which involves her eating disorder.
This week's episode features none other than the incredibly inspiring Danae Mercer! With more than 2.3 million followers, and recently on the cover of the UK’s Times Magazine, Danae is a beacon of positivity in the social media world and is helping to reshape the narrative around women’s bodies; promoting everything from body confidence to self-love.
In this episode Kelsey and Danae discuss everything from body image struggles, the negative impact social media is having on women (particularly young women), navigating the societal pressures of new motherhood, the dangers of social media filters, and why it's so important to remember that pretty much everything you see on social media is curated!
Danae also chats to Kelsey about her journey from journalist to influencer, and shares tangible advice for mothers of daughters when it comes to navigating fake standards of beauty online.
You won't want to miss this one!
2:55 — How Kelsey and Danae met
7:15 - Danae’s personal relationship with fitness, health & her body
8:50 - Impact of diet culture on Danae’s childhood
12:00 - Powerful impact of sport
14:50 - Receiving & accepting help
15:50 - Motherhood & mindset shifts
18:20 - Danae’s advice for new mothers
21:05 - The power of keeping it real when it comes to motherhood & being a woman
22:20 - Danae on the hardest parts of pregnancy and new motherhood
27:35 - Pulling back the curtain on what you see online & combating what is real vs what isn’t
29:10 - Cover of The Time’s Magazine
30:35 - Journey from journalist to influencer
31:05 - Instagram vs Reality
32:33 - Highlight reel
37:50 - The danger of filters
44:17 - Tangible advice for mothers of daughters when it comes to navigating fake standards of beauty online
50:12 - Removing the shame
53:00 - Struggling with self-doubt
Tune in now!
It is Valentines Day and today’s episode is all about love and more importantly - self-love.
This time of year, and this holiday in particular, can be hard and a bit lonely for many people. For anyone experiencing heart break, grief, loneliness, missing someone, feeling alone or isolated today Kelsey is here to remind you that you are not alone and that you are loved.
Kelsey also takes you through her top ten tangible ways that you can show yourself love this Valentines Day, or any day!
Sending you so much love today and always.
2:00 - Kelsey’s experience with Valentines Day growing up.
6:00 - Kelsey’s sisters advise on having a Valentine.
6:30 - Finding joy & happiness in all kinds of relationships, and importantly your relationship with yourself.
9:20 - Your relationship with you.
11:40 - Kelsey’s self-love poems.
13:50 - Ten ways you can practice self-love this Valentines Day.
14:20 - Gratitude letter.
17:15 - Self-compassion break.
19:05 - Vision board.
20:45 - Affirmation jar.
22:50 - Pamper day.
24:55 - Mirror work.
27:00 - Self-love playlist.
29:20 - Love letter to your body.
30:25 - Self-love jar.
31:50 - Connect to nature.
35:05 - How your relationship with yourself frames how you see the world.
Welcome back to Redefine Fitness with Kelsey Wells!
Season two is here, and we're excited to bring you brand new episodes that dive into topics that matter most to you, and continue REDEFINING FITNESS.
In this weeks episode, Kelsey catches you up on the last few months of her life, shares some personal reflections and reminds us all that it is more than OKAY to be a work in progress - and to be damn proud of yourself.
In this heartfelt episode, Kelsey gets real on her thoughts on healing, discusses imposter syndrome, self-doubt, and embracing self-belief.
We hope you enjoy!
1:00 - What to expect from season two
4:40 - Life catch up & welcome to 2024
6:40 - Taking care of yourself & not feeling guilty
10:30 - Im not healed, I am healing
14:20 - Imposter syndrome, self doubt & believing in yourself
23:00 - Sharing & feeling deep emotion
27:20 - Growth, acceptance & being proud of every past version of you
29:30 - Hopes for season two
30:10 - Writing challenge
Wow.
THANK YOU.
If you have at all enjoyed any piece of this podcast, leaving a review would mean so much to me.
I'll be back!!
Xx
Kels
A poem.
A lot about living with anxiety.
Random and from the heart, as per usual.
xx
Kels
What the heck is a macro?! What does it mean to count them? Or "fit" things into them? Is counting macros safe? Is it effective? DO YOU HAVE TO COUN T MACROS TO MAKE PROGRESS!!?
Alllll of your Macro questions answered, PLUS my personal journey with macro counting, and SO MANY other nutrition questions answered.
I hope this is helpful!
Nourish not punish!
I love you!
XX
Kels
Sal is one of my dear friends, and one of the most authentic INFLUENCERS I know. After going viral on Tik Tok with her beautiful family, she is killing the game and staying true to herself-- despite alllll the haters.
Love this woman so much! Find her on IG and Tik Tok @salomeandreaa and show her some love!
Xx
Kels
A little recap of my world travels over the last two months!
Including a WILD stomach bug, memories I will cherish forever, and some reflections.
ILY!
xx
Kels
Hi! It's me.
This week's episode I was going to run you through life as late and take you through all of my travels-- but of course I went on many tangents and only ended up sharing about one: the Redefine Fitness Retreats!
This episode ended up being about friendships, relationships, relationships to self, how and where to find your answers, the key to growth and healing, the power of kindness, the magic that happens when women come together and hold space for each other, and so much more.
I hope a sliver might resonate with you, as I ramble on like sending a looong voice memo to an old friend.
Xx
Kels
THIS ONE!
Listen to this one.
Chrisspy is one of THEEE OG YouTube and makeup content creators, and a couple of years ago decided to take a break and step away from it all. Completely deleting her social media channels as she prioritised her health and wellbeing, from the inside out.
She shares her healing journey through disordered eating and body image struggles, and why and how things finally clicked. She also answers some listener questions.
This conversation is as real and raw and authentic as it gets, and I am so proud to have hosted this empowering woman!
Xx
Kels
An unconventional episode, but aren't they all a bit!?
It is easy to get swept up in all you "should" be doing along your "fitness" journey-- If and when you're feeling overwhelm? Take a deeeeep breath, zoom out, and refocus on remembering what matters MOST. And the fact that our Health doesn't only mean physical.
This was on my mind and heart as I sat to record, hope you enjoy.
Proud of you, always!
xx
Kels
In this episode we go over just some of the top-line (life-changing!) BENEFITS of meditation. I also share my personal meditation journey, cover allll the many questions you've had for me surrounding meditation through the years, and we end the episode with a short MEDITATION together.
If you are a skeptic or don't know where to start? THIS IS FOR YOU!
Xx
Kels
TW: In this episode Elizabeth shares her story which involves sexual abuse, rape, and trauma.
This episode is so exceptionally important for EVERYONE to hear. I cannot thank Elizabeth enough for her vulnerability (aka STRENGTH) in this conversation, and throughout all work.
Learn more at
Elizabethsmartfoundation.org
Use promo code 20YEARS for $49 off of Elizabeth's new consent program at
wholeheartedconsent.mykajabi.com
Follow and support Elizabeth on instagram and facebook @elizabeth_smart_official
xx
Kels
I come forward answering all of the questions I have always avoided: what "work" have I done? Skincare? Botox? Fillers?
I share my personal experience and reflections on it all, and take on articulating one of the most difficult topics to navigate: fostering inner beauty, self love, and confidence in the face of the ever fluctuating pressures from the beauty standards of society-- and since this reality is so prevalent, can (and HOW can) these things co-exist for women today.
Can you love yourself and understand your worth is not as superficial as your outward appearance, while also wanting or choosing to change certain aspects of your outward appearance?
Please listen through to the END.
Xx
Kels
Checking in, catching up, and answering your questions!
Facing insecurities, dealing with and preventing burnout, workout motivation, meditation, supplements, aging, and why YOU ARE THRIVING-- we cover so much this episode.
As always, thank you for your support! You can always send through questions and topic suggestions over on ig @redefinefitnesspodcast
love you,
xx
Kels
In conversation with my dear friend and phenomenal actress Katie Stevens!
Just 6 weeks post-partum, Katie sits down to share with us her BIRTH STORY, about her journey to motherhood, and how the first six weeks have been.
So so proud of her and grateful for her honesty and vulnerability.
Follow her on instagram @thekatiestevens
Qveen Herby is a top independent artist, writer of bops, and self-discovery guru. The Nebraska-native, Berklee College of Music graduate emerged with vital pop duo KARMIN in 2011. Tune in for her weekly aura cleanses and podcast "House of Herby" for inspiration on indulging your inner artist. QVEENHERBY.COM and @qveenherby on all platforms.
YOU GUYS.
This episode is "comin with the BAD BITCH MAGIC" as Qveen Herby would say. We cover so much and get into so much juicy goodness. Confidence, self doubt, purpose, power, womanhood, and how entwined our multifaceted HEALTH truly is.
If you're not familiar with her, GIVE THIS A LISTEN and then go and download her EPs ASAP.
Love you and thanks for listening!
Xx
Kels
Just a few thoughts for you today!
Choosing our hard, focusing on our Efforts over outcomes.
If you are feeling pressure to grow and heal all the time-- this one is for you.
ILYSM
Xx
Kels
It felt so good to catch up! My soul needed this today.
Recap of my latest Australian adventure, JET LAG and how to beat it, and 3 WAYS I PRIORITIZE MY HEALTH WHILE TRAVELING!
Ilysm
Thank you for joining me
xx
Kels
THIS ONE! It's for you. For sure.
I share a letter I wrote to my younger self (in poem form ofc) as well as the
5 Keys to Cultivating a More Positive Perspective !!!
that have helped me transform my mind, therefore my life.
Love you,
Kels
Just showing up this week exactly where I am, rambling, and processing in real time here with you.
This one's for anyone who has every been JUDGED, criticized, or condemned.
For anyone feeling hurt, mad, angry, sad, or less-than because of it.
We've all been there. Sometimes I handle it better than others. Here's what I've learnt along my way, and how I handled it today!
In the words of T Swift-- I'm Damned If I Do Give A Damn What People Say
One important show note after listening back: 7 minutes in, I am reflecting on the statement that it is impossible to love others if we don’t have the capacity to love ourselves. I said there are nuances to that statement, and gave the example that for a long time, I loved my husband more than I loved myself. What I meant to say and convey here, is that I loved my husband BEFORE I was able to love myself.
For me, my husband seeing and loving and accepting all parts of me fully, was the catalyst for my healing my relationship with myself. He was and is my example and advocate in my self-love journey, which has only led to our love for each other deepening too. I wanted to clarify this as a reminder of what Dr. Mariel Buqué and I discussed in episode 7– If you aren’t at a healthy place with your relationship with yourself, that does not invalidate your love for someone else. But as you work to see and forgive and love yourself? You will have greater joy and ability to love others as well.
Love you,
Kels
Sometimes you just need your big sister.
I have been fortunate to spend some time with mine (we don't live close) and when I asked her to come on the pod this week, she immediately said "ok!" Because she's the best. Because she supports me fiercely and always has.
In true Redefine Fitness fashion, this convo is impromptu, unplanned, unedited, and from the heart. It's just us sitting on her closet floor. We discuss female friendships (and heartbreaks). She sets straight some assumptions about me, and I share life lessons I've learned from her. I hope you listen and feel like you're sitting right there with us.
I want your midnights, but I'll be cleaning up bottles with you on New Years Day.
We love you
Xx
Kels
PS sweeeeetest surprise at the end :)
My best advice for navigating the New Year in a way that will actually bring you lasting change.
Golden rule of goal setting
Give your BEST EFFORT every day?
3 keys to SMASHING every single workout
And a lot more.
Ilysm
Proud of you!!
Xx
Kels
A personal update.
A very honest and lengthy ramble about many things.
Here's to you-- and all the hard you've been through.
ILYSM
Kels
TW: Eating Disorders, Disordered eating, Diet Culture
Finally addressing the resurgence of "thin is in" headlines we've been seeing. Channeled that anger into a poem and shared it here with you to recenter and circle back to my WHY for this show and my mission to continue to heal, help YOU on your journey, and shift my industry for the better.
Also, I MADE US A SWEATSHIRT. It sounds simple and silly, but its actually a very special passion project that I am extremely excited about and hopeful for. To fund the continued production of this podcast, instead of taking on sponsorships or reading ads, I decided to create meaningful, kickass, and comfy AF community merch.
Purchasing a sweatshirt will help us spread the news of Redefine Fitness, infuse intention into your life as you wear it, and fund the show.
Thank you for any and all of your support, and most importantly? For showing up for yourself and your health. In the real and important and beautiful and empowering ways.
YOU MATTER.
Statistics referenced in poem were found here
https://www.psychologicalscience.org/observer/back-page-diet-culture
For more statistics on EDs and RESOURCES to help you on your healing journey, please visit
https://www.nationaleatingdisorders.org/
I love you,
Kels
This was my gratitude journal this morning-- and I felt I should share here.
Perhaps some pieces of this might resonate with you today. Perhaps some part may help you in your peace and healing, as these words do for me.
I am no longer religious, but after my unforseeable faith-transition I am so grateful to have now landed and come home to my spirituality in a way that for me is far more powerful than it has ever been before.
Regardless what religion or belief system you subscribe to, how you worship or pray or live, I hope it fills you with peace and love.
I am sending you all of mine today, and every day.
Happy Thanksgiving
Xx
Kels
It’s the most wonderful time of the year! For many? It’s also the most difficult.
From grief, to overcoming food fear and old triggers, finding balance with eating/exercise, enjoying guilt-free festivities, navigating awkward moments and outward judgement, setting personal boundaries and giving yourself PERMISSION—
I don’t have all the answers, but I do have a lot of thoughts that have helped me along my journey , that I hope can provide light and encouragement to you on yours.
Love you,
Xx
Kels
The WHY behind my clothing collection for Cleo Harper! Our story goes back seven years and it’s pretty crazy to look back on the journey that led us here.
Vanessa is an empowered woman, wife, mother, and entrepreneur whose success I hope will inspire you as much as it does me.
AUTHENTICITY AND KINDNESS WIN!
I share some things I’ve never everrr brought up before.
ILYSM
Never give up on your dreams.
Xx
Kels
TW: Post Partum Depression/PPA
If you're a mom, this is for you.
I have never met a mother who hasn't suffered from mom guilt to some degree. I get real personal (as is the norm here i suppose lol) and hope it helps you feel SEEN and SANE.
I also share my magical healing balm, and 3 "THINGS YOU CAN DO".
PS
You're doing great.
I love you.
Living your healthiest and happiest long-term, going after your goals shame free, and having fun while doing it.
Jacqueline Andriakos is the Executive Health and Fitness Director at Women’s Health, where she oversees all health and fitness content across the brand. Previously, she was the Deputy Health Features Editor at Self.com and the Senior Editor at Health magazine. During her tenure as a writer and editor in the wellness space, she has contributed to national publications including TIME, SELF, Health, Real Simple, and People, among others. Her ultimate goal: to provide evidence-based content that helps a woman make her own decisions about her health, and to define wellness and fitness her way.
In this episode Jacq and I talk about her personal relationship with fitness and wellness, the direction of Women's Health, dismantling diet-culture, and so much more.
It is all about something we both stand for relentlessly: Shame. Free. Fitness.
xx
Kels
In this episode we talk GYM ANXIETY
Facing fear
MOTIVATION
And I share my 5 KEYS TO SUCCESSFULLY IMPLEMENTING A REGULAR EXERCISE HABIT. One that is good for you body and mind, ofc.
And because I forgot to say it at the end?
P.S. I love you.
xx
Kels
TW: Body Dysmorphia
This episode is on Negative Body Image.
My personal battle with not seeing both myself or my physical body correctly, and obsessing over my body never being _____ enough (at times to a degree that effected deeply my day-to-day life and choices) is something that I’ve wanted to open up about for a very long time— because of its prevalence. Because I am not alone in these struggles. And most importantly? Because after a 16 year rollercoaster (spending the last six focused on healing, and the last two in awareness), I am finally consistently and steadily in a healthy place.🙏🏼
As always I pray you pay attention to the pieces that resonate with you— they are meant to.
Xx
Kels
The irony of being a content creator and speaking about fitness and health in a sometimes lighthearted manner while so many around the world are facing unspeakable horrors every single day, is NEVER lost on me. In doing so I never want to be insensitive or turn a blind eye to my privilege.
I will always do what I can to help YOU take care of your health and wellbeing, because ultimately, how are we supposed to heal and help and change our society and our world at large if we do not start with ourselves? I believe fortifying ourselves and our mental+emotional+physical wellbeing allows us to in turn better fight for change and help those in crisis. Yet how do we navigate self-care when our hearts are heavy and breaking?
I began this episode answering as many of the questions you sent through as possible, but at a certain point I broke down. I am unsure if I was able to articulate clearly what I was meaning to say, but I truly hope so.
I don't have any or all of the answers.
But I will continue to show up for myself, my family, my loved ones, my career, my community, and our world every day, in the ways that I can.
Love,
Kels
The irony of being a content creator and speaking about fitness and health in a sometimes lighthearted manner while so many around the world are facing unspeakable horrors every single day, is NEVER lost on me. In doing so I never want to be insensitive or turn a blind eye to my privilege.
I will always do what I can to help YOU take care of your health and wellbeing, because ultimately, how are we supposed to heal and help and change our society and our world at large if we do not start with ourselves? I believe fortifying ourselves and our mental+emotional+physical wellbeing allows us to in turn better fight for change and help those in crisis. Yet how do we navigate self-care when our hearts are heavy and breaking?
I began this episode answering as many of the questions you sent through as possible, but at a certain point I broke down. I am unsure if I was able to articulate clearly what I was meaning to say, but I truly hope so.
I don't have any or all of the answers.
But I will continue to show up for myself, my family, my loved ones, my career, my community, and our world every day, in the ways that I can.
Love,
Kels
In celebration of my new program Pregnancy with Kelsey!!
( free trial here! kelseywell.com/app )
I break down the layout of my program and what the deal is with working out while pregnant!
I also open up and share all about my personal pregnancy journey.
xx
Kels
For anyone who is currently thinking (or has ever thought) I AM A FAILURE:
Me too.
And it's true!
This one's for you
xx
Happy Birthday to Me!
Today is my 33rd birthday!🙏🏼❤️🤯
When I turned 31, I wrote a list of the 31 most important lessons I’ve learnt in life thus far. It was incredibly empowering to reflect in that way, so I decided that each year, I would begin my new year by doing the same.
Some I cannot put into words.
Some I am continually learning.
Some I’ve always known.
Some I never could have fathomed.
Some came through incredible pain.
All bring me incredible peace.
I share this with you, because, if you’re reading this, you’re sharing this moment of your life and energy here with me, for which I really cannot adequately express my gratitude.
My birthday wish, is that you never give up on yourself. Never give up hope. Your life is more important than you could ever know
Grateful
xx
Kels
Digging DEEP and dishing alll the details of my personal experience with my ankle injury, surgery, and recovery.
Injury is is such a common part of the human experience, yet is rarely talked about.
When you are injured, it is very much all-encompassing and can feel exceptionally isolating.
It is OK and IMPORTANT to allow yourself to feel angry, sad, and upset-- even though others have it worse.
Shaming yourself for feeling, is un-productive to your healing.
Ya'll know her as THEEE Kayla Itsines, badass-boss-fitness-QUEEEN-- which she is! But she's so much more. I know her and love her like a sister, and this chat was very much NOT an interview, and very much just us hanging out.
How did we meet?
How did I get involved with SWEAT?
What did we talk about on the way to dinner tonight?
How are we alike/different?
Fave memories?
What do we love most about each other?
And so much more.
We hope you enjoy this completely unscripted and candid conversation between friends. We hope you know YOU ARE A BADASS.
Xx
Kels
I share about the inception of my Redefine Fitness: Strength and Mindfulness workout program, what it is, what it means to me, how it came to be!
I also walk you through the 3 STEP mindfulness component of the program so that you can make ANY movement MINDFUL.
You can try the program and (literally) Redefine Fitness with me in the SWEAT app anytime at
kelseywells.com/sweat
The program is a bit buried in the app, here is how to most easily find it:
Once you download sweat:
Toggle to "On Demand"
Scroll down to "trainers"
Click on my little bubble
Scroll down and find it under my programs!
If you are new to sweat, you can do a 7 day free trial.
Xx
Kels
If you ever compare yourself/your body/your life to others and feel less than? (aka if you are human lol)
THIS IS FOR YOU.
Starts off with another poem
The only competition is myself?
Seven Steps to BREAK the cycle of comparison
Another poem
ILYSM
Kels
This episode I had the pleasure of being in conversation with Dr. Mariel Buqué -- a Columbia University-trained Psychologist, intergenerational trauma expert, and incredible woman living authentically IN HER POWER.
We speak on how a truly HOLISTIC approach to health and healing is imperative, as our physical, mental, emotional, and spiritual wellness are not separate.
We cover some important topics you sent through including:
Getting out of your comfort zone following rejection
How to deal with negativity about our bodies
Binge Eating
How to fix self-worth after being told/believing you are not good enough
How to trust again after trauma/betrayal
AND Mariel shares three TANGIBLE, physical tools you can use when feeling overwhelmed with stress or anxiety.
....................................................
Dr. Mariel Buqué provides courses for healing difficult emotions and building healthy relationships and provides corporate wellness consultations to Fortune 100 companies including Google, Twitter, Capital One, and Facebook. She shares mental health tips with an online community of over 700K community members and has been featured on major media outlets including The Today Show, CNN, and ABC News.
Watch out for her upcoming book Break the Cycle: Shifting from Generational Trauma to Generational Abundance.
You may find her work at www.drmarielbuque.com and on social media at @dr.marielbuque.
All things NUTRITION. Your questions answered.
However, perhaps not what you expect. Thank you for listening and being patient with me through this one.
TW: Eating Disorders, Disordered Eating
If you or someone you love is struggling, there is SO MUCH hope, help, and healing ahead. Some of my favorite sources of support:
NEDA
Call or Text (800) 931 - 2237
CRISIS TEXT LINE: text "NEDA" to 741741
ANAD
Helpline: (888) 375-7767
Email: hello@anad.org
Introducing our very first guest-- THE Laurken Kendall.
World renown wedding photographer, mother, farmer, and one of the most EMPOWERED WOMEN I have ever met.
In this conversation we discuss MOTHERHOOD and dissect CONFIDENCE.
Ultimately? An intimate and impactful (and completely impromptu) conversation between close friends. Please join us. Every woman needs to hear this.
You can find and follow Laurken:
Photography Work - www.laurkenkendall.com
IG- @laurkenkendall
Learn from her- www.motherphotographer.co
xx
Kels
I call myself out on one small(but big) correction from my Mormon-exodus episode, and we dive into the importance and power of SELF-BELIEF. Also? I SHARE 8 TANGIBLE TOOLS + HOW PRACTICAL APPLICATIONS that I used along my personal journey to make the changes/growth/shifts to dismantle diet-culture and re-learn how to live from SELF-LOVE.
Before evolving this podcast, holding space for inviting guests, and diving deeper into Redefining Fitness, I knew I needed to finally be open in sharing about the most integral, formative piece of my personal story: my exodus from the Mormon church, and the complete identity loss that ensued.
For years and years, even just to think of it, the pressure in my chest would build like an iron grip, squeezing my heart from deep inside of me— a daunting reminder of my ever-present anxiety and a long-forgotten fairytale reality.
Yet I now know, to become who I truly am, I had to fully let go of the woman I thought I was supposed to be.
I am no longer ashamed of the trauma I hold— I stand proud of the ways I chose to pick up the pieces and shape this new me.
Words still feel inadequate— but I now know the power of speaking your truth vulnerably, however imperfectly.
I am still afraid— but I now make a cognizant choice to not let my fears control me.
And somehow I know, now is finally the time to share my truth, unapologetically.
It's an episode all about Self-Love.
And if that makes you cringe-- PLEASE give me a chance, and give this a listen.
Hey friend. Here we go!
In this opening episode, we dive right in to the real, raw, and vulnerable. I read a poem that I wrote about the beginning of my personal journey to redefining fitness, and hopefully provide context as to WHY I'm starting this pod, what my intention is, and what REDEFINING FITNESS is all about.
To be honest?
After years of "getting ready" to start, I just sat down and did the thing-- unscripted. Turns out it felt really good to just sit and speak from the heart. Thank you for listening.
Dedicated to my Grammy Kresge, to whom I owe so much.
xx
Kels