EDUCATE, EMPOWER & EVOLVE: Recent Episodes
Hayley Petznick
The E3 - Educate, Empower & Evolve Podcast is your podcast for personal growth and performance. Hayley Vera, founder of Health Pillars Lifestyle Coaching brings you her knowledge as a holistic nutritionist and lifestyle fitness coach.
Hayley has a background in yoga, personal training, holistic nutrition and sports nutrition. She specializes in gut health, hormones and optimizing your health & performance with a variety of modalities, including whole food based nutrition, functional movement, stress management strategies, natural supplements, blood work analysis and mindset optimization.
The concept of the "path of least resistance" is often seen as the natural tendency of water flowing around obstacles, or energy seeking the simplest route. While this principle may work well in nature, it can lead to stagnation when applied to our physical and mental journeys. Both the body and the mind prefer what’s easy, avoiding discomfort, challenge, or resistance. But true growth happens when we go into resistance, not away from it.
Inspired by Joe Bennet, one of the leaders in muscle hypertrophy, Hayley deep dives into the "Circle Rep Principle" to help you get more out of every rep. When it comes to training for muscle hypertrophy and strength, many people focus on how many reps and sets they complete, often overlooking the quality of each individual repetition. The Circle Rep Principle is a concept designed to emphasize the importance of quality over quantity, ensuring that every rep is executed with intention, control, and proper form. By applying this principle to your training, you can get far more out of each set while reducing the risk of injury and maximizing muscle activation
When we are constantly confronted with images of so-called perfection and narratives about needing to "improve" ourselves, it’s easy to internalize the belief that our bodies are somehow inadequate. We start to see our bodies as projects that need fixing rather than as vessels that deserve love and respect. This mindset can lead to destructive behaviors, such as extreme dieting, over-exercising, or even avoiding activities we enjoy because we feel we don't look "good enough."
But here's a powerful truth: you can't hate your body into one you love. Trying to make changes out of a place of self-hatred or dissatisfaction often leads to short-term, unsustainable efforts. When our motivation is rooted in negativity, it becomes much harder to stick with healthy habits.
Honesty is often seen as one of the highest virtues in relationships. "Just be honest," we are told, as if the simple act of truth-telling can solve all problems and build unshakeable bonds. But honesty, like all powerful tools, needs to be exercsied carefully. There is a fine line between being honest and being brutally honest, and the distinction between the two can mean the difference between constructive growth and unnecessary pain.
Visualization is more than just wishful thinking—it's a dynamic tool that can significantly influence your health, fitness, and physical transformation. This technique has been used by top athletes and successful individuals to achieve their goals by creating a mental image of the desired outcome, but its application extends far beyond the playing field or business world. By understanding the science behind visualization, you can harness its power to transform your body and health.
The menstrual cycle is an incredible display of the female body's dynamic nature, affecting everything from mood to metabolism, and even how we respond to exercise and food. Understanding the different stages of the menstrual cycle can help women optimize their diet, training, and overall well-being. Most people categorize the cycle into 2 phases - follicular, and luteal. But from my experience coaching women and training with my own cycle, I like to break it down into 5 smaller phases.
In our journey through life, we accumulate experiences that shape our understanding and perspective. These experiences, often colored by intense emotions, can either enlighten us or imprison us in a cycle of emotional turmoil. However, there lies a profound transformation in our relationship with memory: the transition from emotional reactivity to wisdom. This transformation occurs when we can recall memories without the emotional charge that once accompanied them.
In the quest for muscle growth and the development of strength, many athletes find themselves navigating a complex landscape of training methodologies and principles. Among these, the long-standing debate over the optimal number of repetitions (reps) for muscle hypertrophy.
Traditional wisdom often dictates specific rep ranges—such as the classic 8-12 reps per set—for optimal muscle growth. However, an increasingly popular concept, Repetitions in Reserve (RIR), challenges this notion by offering a more nuanced approach to training intensity. In this blog we will unpack what RIR is, why it matters for muscle hypertrophy, and how it can help you overcome training plateaus.
References:Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Hypertrophy response to different intensities of strength training: a meta-analysis of randomized controlled trials. Journal of Strength and Conditioning Research, 31(12), 3508-3523.
Kubo, K., Ikebukuro, T., & Yata, H. (2021). Effects of 4, 8, and 12 Repetition Maximum Resistance Training Protocols on Muscle Volume and Strength. Journal of Strength & Conditioning Research. Retrieved from BarBend (BarBend)
Schoenfeld, B. J., et al. (2021). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-Analysis. Medicine and Science in Sports and Exercise. Retrieved from Dr. Muscle (Dr. Muscle).
Dankel, S. J., et al. (2015). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of Strength and Conditioning Research. Retrieved from Evidence Based Muscle (EVIDENCE BASED MUSCLE).
In this Episode Hayley brings Allie Browning - Coach, Nutrition Counselor, Quantum Healing and NLP coach, mother and cross fit athlete onto the podcast to discuss Quantum Healing. Quantum healing is a transformative approach to wellness that integrates the connections between mind, body, and energy. Unlike traditional healing practices that often focus solely on physical symptoms, quantum healing emphasizes the role of consciousness and the energy fields surrounding us. At its core, quantum healing is based on the idea that our consciousness and thoughts can influence our physical reality. This concept is rooted in quantum physics principles, particularly the understanding that everything in the universe is made up of energy. By tapping into this energy field, individuals can potentially alter their health and well-being.
In a world that’s constantly buzzing with activity and distractions, finding a moment of peace can seem like an impossible task.However, through the practice of meditation, achieving a sense of calm and clarity is entirely within reach. Let's explore what meditation is, its health benefits, the concept of big mind vs. small mind, subconscious programming, various styles of meditation, the importance of breathwork and mindfulness, quantum healing, and some helpful resources, including recommendations from renowned meditation expert Joe Dispenza
Body Dysmorphic Disorder (BDD) is a complex mental health condition that affects individuals on a deep emotional and psychological level. Those who suffer from BDD are excessively preoccupied with perceived flaws or defects in their appearance. These perceived flaws are often minor or even non-existent, but to the person experiencing BDD, they can feel overwhelmingly real and significant. In this episode Hayley shares her personal journey with BDD and gives strategies and options to overcome the inner demons that can destroy your esteem and quality of life.
When it comes to achieving sustainable fat loss, the most effective diets are those that individuals can maintain over the long term. Long-term adherence is crucial because temporary or overly restrictive diets often lead to short-lived results and a quick return to previous eating habits once the diet ends. For many, the key to lasting fat loss is finding a balanced and flexible dietary approach that fits into their lifestyle and preferences while providing the necessary nutrients for overall health.While the ketogenic (keto) and carnivore diets can be quite restrictive, they offer significant health benefits and can serve as valuable short-term interventions. These diets can act as bridges to better metabolic health, particularly for those struggling with conditions like insulin resistance, type 2 diabetes, or autoimmune disorders. By adopting a keto or carnivore diet, individuals can reset their metabolic processes, reduce inflammation, and achieve significant weight loss.
In today's fast-paced world, our relationship with food has become more complex than ever before. The modern landscape of eating is shaped by a myriad of factors, ranging from the convenience of fast food to the relentless marketing of sugary snacks and beverages. With the rise of processed foods and sophisticated food engineering, our eating habits are often influenced by more than just hunger. These engineered foods are designed to be highly palatable, making them difficult to resist even when our bodies don't need the extra calories. Additionally, social media platforms and food advertisements constantly bombard us with images and messages that encourage indulgence, further complicating our food choices. Understanding the difference between hedonic and homeostatic eating is crucial for maintaining a healthy body weight and overall well-being
The adrenal glands, though small, play a monumental role in our overall health. These two triangular-shaped glands sit atop the kidneys and produce vital hormones, including cortisol, adrenaline, and aldosterone. These hormones help regulate metabolism, immune response, blood pressure, and stress responses. Given their critical functions, maintaining optimal adrenal health is essential for overall well-being
Breaking free from the "if-then" trap of conditional happiness takes a conscious effort to change our mindset and habits. By embracing gratitude, mindfulness, self-compassion, and setting goals that really matter to us, we can find joy and fulfillment right now. Happiness isn't a destination; it's how we travel. By cultivating unconditional happiness, we can enjoy a richer, more meaningful life where joy isn't tied to conditions but is a constant companion on our journey.
When you make statements like “I’m too anxious and tired to work out,” you’re engaging in self-talk that can either help or hinder your progress. Self-talk is incredibly powerful; it shapes your mindset, influences your behavior, and ultimately determines your success. By repeatedly telling yourself that you’re too tired or too anxious to exercise, you reinforce those feelings and make it harder to break free from the cycle of inactivity. in this episode Hayley empowers you to change the narrative and turn your excuses into your reasons.
Empowerment is a journey of self-awareness, emotional intelligence, and proactive living. One of the most transformative steps toward empowerment is shifting your language and refining your emotions. By taking responsibility for your feelings and communicating them effectively, you can lead a more empowered, authentic lif
In our journey toward self-improvement, it's easy to find ourselves caught in a web of limitations—both real and perceived. We all have stories we tell ourselves about why we can't achieve certain goals. Whether it's about fitness, career progression, personal relationships, or any other area of life, these narratives can become self-fulfilling prophecies. The phrase, "If you fight for your limitations, you get to keep them," is a powerful reminder of the impact of our mindset on our progress.
Hayley deep dives into the four forms of stress and how anxiety is a biological mechanism designed to keep us safe - in our modern world that safety mechanism is misfiring. She discusses some powerful perspective shifts like focusing on the positive outcomes of a potentially anxiety-inducing situation,. We can shift from a "threat mindset" to an "opportunity mindset." This reframing helps us perceive challenges as opportunities, enhancing our performance and belief in our abilities.
Self-sabotage is a term that gets thrown around a lot in personal development circles. It's often described as an internal enemy, lurking in the shadows of our minds, ready to derail our best efforts and aspirations. But what if the very concept of self-sabotage is just an elaborate excuse? What if it’s nothing more than a narrative we cling to, which enables us to avoid taking responsibility for our actions? It's time to take a closer look at this idea and consider how we might be using "self-sabotage" as a shield against real change.
Many of us unknowingly consume items in the standard American diet that could be negatively impacting our well-being. Often, these foods contain ingredients that, while enhancing flavor and convenience, shelf life, and palatability, may not align with your health goals - In fact some of these foods might even be undermining your progress! In this episode Hayley shares five strategic swaps, which can mitigate the negative impacts of some of these commonly consumed foods. This blog post will guide you through identifying these potentially harmful ingredients and offer practical alternatives. We'll explore how these small changes in your diet can lead to significant improvements in your gut health!
In this episode Hayley brings on master coach, and holistic nutritionist Jake Maciaszek. They discuss the missing link for optimal health, and discuss the therapeutic benefits of light, sunlight and light therapy. If you are struggling with anxiety, depression, hormone imbalances, skin conditions, inflammation, arthritis injury, scar tissue, poor vision, or you're an average athlete looking to level up your health and performance make sure you give this podcast a listen!
References:* Low-Level Laser (Light) Therapy (LLLT) in Skin: Stimulating, Healing, Restoring https://scmsjournal.com/wp-content/uploads/2016/01/SCMS-Vol-32-No-1-LLLT-in-Skin.pdf
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Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior https://www.cell.com/cell-reports/fulltext/S2211-1247%2821%2901013-5
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Light exposure during sleep impairs cardiometabolic function https://www.pnas.org/doi/10.1073/pnas.2113290119
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The potential of phototherapy to reduce body fat, insulin resistance and "metabolic inflexibility" related to obesity in women undergoing weight loss treatment https://pubmed.ncbi.nlm.nih.gov/26220050/
The Fallacy of Fairness refers to the belief that all things in life should be based on fairness and equality. In this episode Hayley talks about why this belief is so limiting and toxic, and gives insight into how to overcome this powerful distortion to be able to live with more peace, presence and grace.
In this episode, Hayley brings in Holistic Nutritionist and Master Coach Jake Maciaszek. Together they unpack "If It Fits Your Macros" (IIFYM), a diet strategy that allows any food as long as it meets your macro targets. We'll uncover why this flexible approach might fall short, highlighting the importance of food quality and nutrient density. Tune in for expert tips on optimizing IIFYM to align with your health goals.
In this episode Hayley talks about shifting from "is this worth it?" to a powerful reframe that could transform your approach to life and decision-making processes. This shift changes the focus from what you're losing to what you inherently are—a valuable, worthy individual. When you start from a place of worth, you choose paths that not only lead to success but also to a more fulfilling and authentic life
In this episode Hayley talks about the design of social media platforms, emphasizing success and happiness, can lead to a distorted perception of reality. This not only fosters feelings of inadequacy but also encourages the suppression of negative experiences. The resultant effect is a paradox where numbing negative emotions also dulls our response to positive experiences, creating a cycle of dissatisfaction. She talks about how to shift away from toxic positivity towards genuine optimism to create more opportunity for human connection and ultimately personal fufillment.
In the fitness world, especially the body building industry, muscles get all the attention - and fascia, is often overlooked. In this episode Hayley breaks down why this connective tissue that weaves throughout our entire body, is so fascinating and how it plays a critical role in our overall health and well-being.
Hayley welcomes Mariah Fontana, CEO of Made For More Fitness and a bikini athlete, to the show. Together, they discuss the dynamics of masculine and feminine energies, offering valuable perspectives on achieving a healthier equilibrium for women in fitness or entrepreneurship. Join them in this powerful conversation to gain insight into balancing both of these energies effectively in your personal and professional life
In our fast-paced world, where the mantra often seems to be "more is better," it's crucial to remember that this doesn't always apply to physical fitness. Training is a form of eustress, or positive stress, that, when applied correctly, stimulates growth and adaptation, leading to improved strength, endurance, and overall fitness. However, just like any form of stress, when it exceeds the body's capacity to recover, it can become distress, negating its benefits and potentially causing harm.
Widely acclaimed in the fitness world, but also surrounded with myths - its benefits extend far beyond the gym, offering profound impacts on muscle growth, brain function, and the intricate energy systems within our bodies. In this comprehensive podcast episode, Hayley unpacks the science behind creatine, exploring how it supports muscle growth, cognitive function, and energy production, alongside practical advice on its dietary sources, optimal dosages, and the best timing for supplementation.
In this episode Hayley unpacks an key mineral, magnesium. She talks about the types of magnesium, bioavailability, signs and symptoms of deficiencies and gives insight into foods high in magnesium as well as antinutrients that may be impacting absorption.
In this episode, Hayley explores the intricacies of projection, mirroring, and their impact on fostering healthy relationships and personal growth. She dives into how understanding these psychological phenomena can deepen our connections with others and facilitate our journey towards self-awareness and emotional well-being. From uncovering unconscious patterns to embracing vulnerability, we'll uncover practical strategies for cultivating more authentic and fulfilling relationships while nurturing our own personal growth.
In this Episode Hayley brings on Health Pillars Head Coach and bikini athlete Melodie Marrazzo-Hall. Body recomposition, or "body recomp," is a strategy aimed at simultaneously reducing body fat and increasing muscle mass. Unlike more extreme methods, like cutting or bulking it involves a controlled approach to achieve both goals at once. Join us in this podcast episode to learn how body recomposition can transform your physique sustainably and effectively.
In episode 111 Hayley discusses "hard", and offers some perspective shift for you to feel empowered by life's challenges and setbacks, rather than diminished or discouraged. If you have been choosing easy, and life feels hard, its time to choose hard today for an easier tomorrow.
In this Episode, shares her own journey with bulimia and disordered eating. She talks about some of the tips, tricks and strategies that helped her heal her relationship with food and with her body. If you struggle with your relatioship with food - binging, purging, food addictions, or lack of self control around food this epsiode is for you!
Practicing the pause" is a concept inspired by the wisdom of Viktor Frankl. Not only does it help us manage our emotions but also reduces the shame, guilt and humiliation that we feel when we act out. It allows us to tap into our personal power which Hayley explains in more depth in this podcast.
In the world of fitness, it's easy to get caught up in the pursuit of aesthetics. Social media is flooded with images of chiseled bodies, sculpted abs, and seemingly flawless physiques. While there's nothing wrong with wanting to look and feel your best, it's important to remember that health should always be the primary focus of your fitness journey.
In this Episode Hayley expands further on Holistic Nutrition and talks about the benefits of rotating foods to lower food sensitivities, allergies and promote microbial diversity. She talks about the bodies response to eating the same foods every day and how that can become problematic over time.
Hayley brings on special guest, and Health Pillars Coach Jake Maciaszek dive into a deep converstation around Holistic Nutrition. They breakdown what holistic nutrition means, why it is so important and where to start with food. They also talk about why the FDA food reccomendations are not optimal for health.
Have you ever set ambitious New Year's resolutions only to watch them fade away as the year progresses? If so, you're not alone. In this episode Hayley dives into the science-backed power of visualization and goal setting. Learn how to craft a clear vision for your success, optimize each step of the process, and transform your aspirations into tangible achievements.
In episode 104 Hayley talks about how we grow, and the cycle that we go through from forming beliefs, to taking action. If you are feeling stuck, hopeless or frustrated with your current situation this episode is for you.
Hayley brings on a Kirstie Hill, body building competitor, coach and friend to talk about how fitness is the foundation, and how to navigate social settings, and relationships in an empowering way, without sacrificing yourself or your goals in the process. You Don't want to miss this episode!
Jake, the newest member of our Health Pillars team, to Kelowna, BC. Jake's story is the epitome of going all in. He made the audacious decision to leave the familiar comforts of Toronto, Ontario, quitting his job in construction, embarking on a cross-country journey to Kelowna, BC, in pursuit of his passion as a full-time online fitness coach. In this episode Hayley and Jake talk about going all in - and how you can go all in on your goals to live a fufilled life.
In a world filled with noise and distractions, the profound human quality of empathy often gets overshadowed. But in this eye-opening episode, we're diving deep into the transformative power of empathy and the art of active listening.
Episode 100!! In this episode Hayley talks about a powerful concept in psychology - This concept is the belief-thought-feeling-action cycle, where our beliefs create our thoughts, our thoughts create our feelings, our feelings drive our actions and behaviors or our inaction, and our action or lack of action creates our beliefs about who we are and what we do.
In episode 99 Hayley drops ten powerful truth bombs that will help achieve growth in all areas of your life.
Your current life situation — your health, your relationships, and your career — is being actively maintained by your internal self-identity, ensuring it stays in line with what you subconsciously believe you deserve or are capable of. That is your set point. In this episode Hayley breaks down limiting belifs and how you can create a new set point for success!
In this episode Hayley un-packs binge eating behaviour with you. She goes into some of the effects of stress, lack of sleep and negative self talk on food related behaviour as well as talk about food cravings and how to overcome them.
For years Hayley was convinced her metabolism was irreparably broken. However, over the last decade she's learned that, multiple factors were quietly undermining her thyroid function. Recognizing these factors was the first step in addressing them, and breaking the vicious cycle.
In this episode Hayley talks to kinesiologist Tyler Yorko about the benefits of reverse dieting, who it's for and the consequences of calorie restriction long term.
At times, life seems to be a never-ending series of challenges, one after another, testing our patience our faith and our resilience. But hidden within these “trials”, failures, or setbacks, often lie undiscovered opportunities that could potentially steer us towards growth and a better life. Let's dive into this together and I’ll share some of my story…
In an era where society magnifies our perceived shortcomings, glorifies an unreachable ideal of perfection, and entices us to measure ourselves against the highlighted snapshots blasted on social media, finding a place of self-assurance and joy might seem elusive. I understand this struggle, intimately - especially as someone who works in the online space. This podcast sheds light on how you can harness your potential as one of the most powerful acts of self love!
For many, it is synonymous with reconciliation, forgetting, or even condoning the offense. However, it is crucial to understand that forgiveness is, first and foremost, an act of self-love and healing. It is a gift you give to yourself, not necessarily the other person. In this episode Hayley shares some of her history and talks about why the most important person to forgive is yourself.
If you're not willing to work through your pain, the people around you are the ones who feel it - We've all heard the saying, "hurt people, hurt people." And while it may sound cliché, there is profound truth in it. In this episode Hayley shares some of her history and talks about how to process pain and move forward in life without the destruction of resentment and anger holding on to you
Life is an ever-evolving journey filled with ups and downs. Each experience offers us a chance to learn, grow, and become more resilient. One essential aspect of this journey is the pain we go through, whether emotional, physical, or psychological.
Now take a few minutes to explore what an ideal perfect world would look like - if you could have it all, what would that mean for you?
What would your body look like?
How would you feel?
Where would you be living?
What would your relationships be like?
Don’t think about what you don’t have or if you think it’s possible or not - it’s often our disbelief, and identity that keeps us feeling unfulfilled.
The Japanese phrase "mada mada," literally translates to "no - not yet", is interpreted as “you still have lots more to work on”. It is so much more than just a cultural expression. It's a philosophy, and a mindset that encourages continuous improvement, embracing failure, and the recognizing that the journey itself is invaluable.
Hayley Myth busts the misinformation around protein. Protein has often been misunderstood and unfairly labeled as the "bad guy" in various dietary discussions. However, it is essential to recognize that protein is a vital macronutrient necessary for numerous physiological processes in the body. It serves as the fundamental building block for tissues, organs, enzymes, hormones, and antibodies. Protein also plays a critical role in controlling appetite, supporting weight management, and promoting muscle repair and recovery.
"When we start to look at stress its very fascinating - stress is highly subjective, and studies even show the people who believe stress is good for them and perform well under pressure often benefit from stress. On the flipside people who believe stress is bad for them, and instead of seeing stress as a useful performance enhancer they are crippled by anxiety and often experience feelings of burn out. I often talk to my clients about perception of stress, and changing our language around things that we may perceive as “Stressful” to “challenging” - this invites us to adapt and grow, to become stronger and more resilient. "
Fit with Fats" is a fun episode where Hayley explores the crucial role of healthy fats in optimizing hormone health and enhancing athletic performance. She also talks about common misconceptions around fats, and the keto diet. Join her as she deep into the science behind the connection between dietary fats, hormonal balance, and peak physical performance.
In this episode Hayley Brings on Kristina Adams, TCM and owner of Vital Point Acupuncture. Kristina shares her journey from being diagnosed with an autoimmune bowel disease, to living symptom free and owning her own clinic!
In Episode 83 Hayley Brings on her partner Tyler Yorko, and together they discuss they key things in their relationship that keep it alive and thriving! It doesn't have to be about a relationship with a spouse or partner - if you want to have healthy relationships with your family, friends or co-workers this episode is dynamite!
If you hire me as a coach, whether you are new to dieting or have tried 15 diets before hiring me, you have to EARN the right to diet. We do not just jump straight into a fat-loss phase - Let’s talk about why! When it comes to fat-loss, it's essential to adopt a sustainable and balanced approach. Unfortunately, many people fall into the trap of yo-yo dieting and restrictive eating, which can lead to a cycle of initial weight loss quickly followed by rebound weight gain.
In this episode Hayley is interviewed by Shalene Sinclair. Hayley talks about why she got started in the fitness industry. She deep dives into her journey of entrepreneurship and talks about her vision and goals for her business, Health Pillars.
There's a lot of misinformation out there - animal protein doesn't give you cancer, but carcinogenic compounds in processed meat are definitely something we want to avoid!
In this episode Hayley talks about protein digestion, protein quality and how to improve your amino acid uptake. She also discusses how we are overfed and undernourished and how animal protein can help with increasing micronutrient availability.
Join Hayley as she uncovers the secrets to effortless fat loss and guides you towards a healthier lifestyle. In this episode she dives into the detrimental effects of processed foods on weight loss, while highlighting the transformative power of incorporating whole foods into your daily routine. Hayley shares invaluable insights on appetite regulation, hormonal balance, and practical tips for embracing a whole foods approach. Get ready to revolutionize your relationship with food and discover the path to sustainable results.
If you want to get MORE out of your workouts, and you feel like you've hit a plateau in the gym, check out this episode. Hayley discusses the different training variables and breaks down RPE (rate of percieved exertion). Make sure you suscribe so you never miss an episode!
Its Summer.. long weekends, holidays, weddings.. its that time where we might feel like we are "starting over" every monday. In this Episode Hayley talks about how you can view your mistakes as opportunities to grow, and encourages you to become curious about your weekend habits and beliefs so that you never have to fall off track again.
Join Hayley for an eye-opening episode as she dives into decision fatigue and its impact on our lives. She explores how we often choose the easiest path, get trapped in familiar routines, and avoid making decisions altogether. Discover how stress takes a toll on our ability to make rational choices. In this episode she also shares practical tips to break free from decision fatigue and empower ourselves to make better decisions aligned with our goals. Tune in to this powerful episode and gain clarity in navigating life's choices.
In this episode hayley unpacks the importance of meal timing for performance, fatloss, and general health. Don't miss this episode if you want to take your fitness to the next level!
In episode 74 Hayley deep dives into the root cause of suffering - holding onto things that are impermanent in your life. This episode will help you to break free from the narrative that is keeping you stuck, and create the 2.0 Version of you.
In this episode Hayley talks about how progesterone can impact our mood balance, ability to burn body fat, influence our ability to maintain a healthy pregnancy and play a role in our skin elasticity. Check out this episode to learn about some of the root causes of low progesterone and some natural ways to regulate and balance your sex hormones
The rapid decline in testosterone has serious consequences for both men and women that go way beyond libido and fertility - men are at a greater risk for depression and suicide, and women are at a greater risk of cancer. Check out this podcast episode where Hayley dives into the #1 root cause of low testosterone levels and 5 easy tips to help get your body's natural hormone balance back.
In episode 71 Hayley shares her own experience on her fitness journey, and how she used to feel isolated and alone. She shares a little mindset hack that will help you feel more connceted, supported and understood in your life - relationships, career and on your fitness journey.
In this episode Hayley talks about natural muscle gain potential and how you can maximize it by optimizing 5 simple things. If you want a copy of her free ebook on optimizing your muscle gain naturally, dm "EVOLVE" on facebook or instagram!
In this episode Hayley talks about the three terrible G's - Gluten Gliadin and Glyphosate.
She discusses the benefits of avoiding gluten containing grains and touches on the potential health risks associated with glyphosate, a herbicide commonly used in conventional farming practices that has been linked to gut health problems.
In this episode, Hayley explores the concept of thought ladders and how they can impact our daily lives. A thought ladder is a mental exercise that helps us shift our thinking from negative to positive, and climb up the ladder to more productive and constructive thoughts.
In this episode Hayley brings on a special guest - fitness coach and competitor Ryan Boyce.
In this podcast episode they discuss how fitness is the gateway to achieving greatness in all areas of life.
Through practical tips, inspiring stories, and actionable advice, we explore how fitness an boost mental health, enhance productivity, build confidence, and help you reach personal and professional goals.
Whether you're a fitness newbie or a seasoned pro, tune in and hang out with us on this special episode.
In this episode Hayley explores the popular question of whether caffeine is healthy or unhealthy.. and is killing your gains in the gym? Hayley breaks down the science behind caffeine and its effects on muscle growth, performance, and recovery. We also discuss the pros and cons of caffeine consumption, the optimal dosage for athletes, and the importance of balancing caffeine intake with other key aspects of a healthy diet. If you're a fitness enthusiast looking to maximize your gains, this episode is a must-listen!
In this episode of "Fatloss Forever," we dive into the four phases of dieting that lead to sustainable fat loss. I share practical tips and strategies for each phase, along with real-life success stories from people who have achieved sustainable weight loss using this approach. Whether you're just starting your weight loss journey or you've hit a plateau and need some inspiration to keep going, this episode is for you. Join us for this episode of "Fatloss Forever" and learn how to achieve sustainable fat loss through the four phases of dieting.
In this episode, Hayley is talking all about gut health and the top 5 foods that can support healing for those struggling with leaky gut. If you're someone who's experienced symptoms like bloating, gas, or food sensitivities, you know how challenging it can be to find the right foods to support your gut health.
But there's good news – incorporating these nutrient-dense and delicious foods into your diet can help ease your symptoms and promote healing.
Join us as we dive into the benefits of liver, bone broth, pomegranate, coconut oil, and bone marrow for supporting gut health, as well as key nutrients and unique properties of each food that make them ideal for those with leaky gut.
In this episode Hayley explores her thoughts on boundaries, and what they mean. We aren't taught boundaries from a young age and it leads to poor communication skills, resentment, conflict, lack of confidence and volatile relationships. Check out this episode on boundaries so that you can lead a more empowered life.
On this episode of the podcast, Hayley will be discussing how mainstream self-love can be misleading and harmful.
She will explore what self-love truly means, and why it's not just about indulging in pleasure.
Hayley will also dive into the body positivity movement, and why it's important to prioritize physical health while embracing self-love.
Join her for this thought-provoking discussion on self-love and mental wellness.
Hayley talks about the importance of sleep and how it impacts cognition, brain aging, fatloss, hunger and satiety, hormone function, anxiety, mental clarity and more. Tune in to learn the about the science of sleep, and why you should never sacrifice sleep - it will only inhibit your ability to reach your long term goals
In episode 60 Hayley deep dives into some of the root causes of sugar cravings, including stress, lack of sleep, nutrient deficiencies, gut imbalances and psychological patterns. If you struggle with food or sugar cravings this episode is for you!
In this episode, Hayley discusses mental agility and how it can play a critical role in helping you reach your health and fitness goals. She explores the many benefits of mental flexibility, adaptability, and being able to pivot on your feet for long-term health and fitness success.
In this episode Hayley hosts a very special guest, ND Larissa Van As. They discuss the role of testosterone in the body, and how you can optimize your lifestyle and diet for health, fertility, performance, fatloss and longevity. Don't miss this episode!
In this Episode Hayley talks about acceptance, and how acceptance is not weakness or defeat. Acceptance shows emotional intelligence, and inner strength as well as a deep and profound sense of self awareness.
Hayley deep dives into 1 very important amino acid - and how this single nutrient plays a vital role in mood balance, anxiety and stress management, performance, power, recovery, metabolism and fat burning. Tune in to find out how to get more of this VERY important amino acid in your diet.
In episode 55 your host Hayley talks about how negative emotions are a normal part of the human experience and she sheds light on how you can utilize negative feelings in a constructive and positive way.
Hayley and Health Pillars Head Coach and Samantha Francis talk about PCOS - they discuss root causes as well as holistic solutions for women suffering with PCOS. Tune in to learn how you can better balance your hormones through diet, lifestyle and supplements.
New Year Next Level! In this episode Hayley talks about the coaching strategies she uses for her clients to create a crystal clear vision by breaking down outcome goals into performance and process goals. She touches on the importance of emotional intuition for guidance in creating your vision to reach the next level of you.
In this episode Hayley talks about a few hacks for the holidays, so that you are able to thrive, enjoy the food and company around you and go into 2023 with momentum on your fitness journey.
In episode fifty Hayley talks about discipline and discomfort and how learning to be uncomfortable is the secret to achieve your dream body - or any of your dream outcomes in your life! Discipline will always outweigh motivation, and being uncomfortable is the secret to personal growth and self development.
In this episode Hayley talks about a key compound in the body for anti-aging and longevity. She talks about how to boost this vital compound, what co-factors are in involved, how to upregulate your antioxidant pathways, what role gut health plays and how to optimize this important molecule for your long term health. Don't miss this episode!
In this episode Hayley talks about intrusive thoughts through the lens of positive thinking and self awareness. She talks about the negativity bias and how we are pre-programmed to magnify negative experiences. She also talks about how negative thoughts and feelings can be indulgent and all-consuming. By observing thoughts and feelings through the power of meta cognition you can free yourself from negative thought patterns and create more positive, optomistic thoughts and feelings.
In this episode Hayley brings on Performance Coach Tyler Yorko to discuss the carnivore diet. They talk about gut health, antinutrients, amino acid availability and optimal protein intake for health and wellness.
In this episode Hayley talks about building muscle. She breaks down the different types of skeletal muscle and the 3 mechanisms of muscle building - mechanical tension, damage and metabolic stress. She also shares her favorite supplement for muscle growth and explains how to calculate your calories for a lean bulk
In this episode Hayley talks about body fat.
What it is, how it is stored, and why it is important.
She also talks about the 4 most important factors in sustainable fat loss.
Stay tuned for part 2 - How our bodies build muscle, and how you can optimize muscle building.
In episode #44 Hayley Talks about her past, and how it impacted her self confidence and self-esteem. She talks about what confidence truly means, and how you can regain your sense of self-worth through small daily habits. Confidence isn't just about what you see in your reflection.
In this Episode Hayley breaks down the female cycle and explains why PMS exists, and how you can support your body naturally during your cycle to stay on track with your fitness goals. She addresses the neuroendocrine connection and the relationship between exercise intensity and cyclic hormone function.
Hayley Vera and Health Pillars Head Coach Lauren Bixby talk about the 3 reasons most women fail at losing weight. Lauren is a successful fatloss and lifestyle coach. She provides insight into how to lose weight and keep it off for good!
In this Episode Hayley and Pain Free Performance Specialist and kinesiologist Tyler Yorko talk about muscle hypertrophy. They discuss what hypertrophy is, how we achieve it and how to optimize it!
In episode #40 Hayley brings back head coach and Acupuncturist Logan Grundy to discuss the benefits of cold therapy. They break down different protocols and talk about the benefits of cold hydrotherapy on mood, metabolism, immunity, inflammation, and longevity.
Perfectionism is strongly correlated with anxiety, depression, disordered eating, body dysmorphia and life paralysis.
In episode #39 Hayley talks about the difference between healthy striving vs perfectionism and provides different tools and strategies to overcome a perfectionist attitude and work towards being the best version of your self in a way that supports your wellbeing,.
Hayley brings on accupuncturist and health coach Logan Grundy. They break down accupuncture from both a western medical perspective and a traditional chinese perspective. Logan shares some of his own story and how accupuncture helped him overcome weakened immunity. They also talk about accupressure as an easy at home practice for pain managment and travel as an alternative to accupuncture.
Hayley brings on Naturopathic Dr Larissa Van As to discuss "burn out" - a popular term in todays society! They discuss possible signs and symptoms, as well as homeopathic remedies and lifestyle reccomendations to improve your body's natural circadian rhythm and support adrenal function.
In episode #36 Hayley talks about a few common cognitive distortions - and how should statements are a slipperly slope to failure, anxiety and depression. She walks you through the steps that you can take to turn your should statements into positive affirmations.
In this episode Hayley talks about the importance of protein in your diet. She helps you to understand why protein should be a primary focus, and walks you through different options for dietary protein as well as protein supplements.
Hayley and performance coach Tyler Yorko talk about their ten favourite tips for improving worouts- from maximizing muscle hypertrophy, to building a better mind muscle connection and improving recovery, they provide their experience and insight and advice to help you get better results at the gym.
Hormone imbalances are common. Why? Because stress and poor diet are two of the major influencers of hormone imbalances.
We live in a society where it's not uncommon to skip breakfast, slam a coffee on the way to work, sit at a desk all day with little to no natural light, commute in a traffic jam on the way home, order skip the dishes or toss in a microwaveable dinner and collapse onto the couch to watch Netflix for some "down time".If you feel "out of balance" or like something isn't quite right... It is likely that your hormones function is not optimized.
Peace is something we are always chasing in modern day huscle culture. The next holiday, the next weekend, the next yoga class - but peace is not something to try to catch or attain. Peace is a way of life.
In this episode Hayley shares her perception of peace, and how she finds peace in her day to day life.
Cholesterol is often misunderstood, especially in the medical world. Hayley sheds some light on the reasons your cholesterol levels might be elevated, and talks about the importance of cholesterol for your mood balance, mental health and wellbeing.
In this episode Hayley Talks about how discomfort is the currency of your dreams.
She discusses the importance of leaning into discomfort for weightloss, as well as how discomfort can help you unlock the next levels in your career and relationship.
Hayley brings another awesome guest onto the podcast! Tyler Yorko studied Kinesiology in college while competing in varsity baseball. He had the opportunity to learn from multiple different strength coaches with different skill sets throughout that time. During his career as an athlete he developed major imbalances & suffered dozens of injuries. It has taken him years or trial & error, studying, asking questions & following mentors who thought differently about movement before he became pain free. Now Tyler teaches people to move better, so they can feel better and ultimately live their best life.
In this episode Hayley talks about the word "busy" and how it relates to anxiety, overwhelm and burnout. She talks about replacement words that will help you to feel more inclined to take care of your body and mind so that you can feel vibrant every day!
If you think you're broken or you are truggling with "self sabotage" this episode is for you!
In this podcast episode Hayley talks about self sabotage, how your brain keeps you stuck in the same repetiitive patterns, and how to start to create new habits and thoughts to get unstuck.
Addicited to diet soda? Cravings sugar?
In this episode Hayley talks about non-nutritive sweeteners, both artifical and naturally derived.
She discusses some of the nevative effects of artificial sweeteners, and offers her favourite naturally sourced non-nutritive sweeteners.
In this episode Hayley brings on a special guest, Naturopathic Doctor Larissa Van As. They discuss possible causes of nutrient deficiencies, and how to address the root cause. They discuss nutrient absorption, gut health, thyroid function, food sensitivities and more! Don't miss this episode!
Fatigue? Slow thyroid? Poor Gut health? Anemic? In this episode Hayley talks about the irony of iron supplementation and how to improve your uptake of iron. She talks about some of the main reasons your body may not be absorbing iron, and how to course correct!
In this Episode Hayley and Coach Luke Hodges, from Untapped Potential Coaching talk about how adversity shaped their coaching careers and changed their perspective in life. Luke shares his inspiring story from waking up at 61lbs after 3 months in a coma, to competeing on stage at his first ever body building show.
In this episode hayley PACKS in a ton of value and knowledge, demistifying detox and helping you to understand how to support your bodies natural processes for detoxifcation. No crazy water cleanses, or food eimination diets here! Real life, Real science, Real food.
In this Episode Hayley brings on a guest - one of the Head Coaches from Health Pillars, Cassie Kovacs. In this epsiode Hayley and Cassie discuss the important of mindset on your fitness journey and offer simple actionable advice to help you get un-stuck and stay on track with your fitness goals longterm.
Do you feel like there is constantly an obstacle or road block that is stopping you from achieving your personal health and wellness goals? In this Episode Hayley talks about locus of control - an important concept if you are looking to get started on a fitness journey - or if you are struggling to stay on track with your fitness goals.
In this episode Hayley brings on a guest - one of the Head Coaches from Health Pillars, Samantha Francis. Samantha has a large focus on hormone balance, lifestyle and positive body image. In this podcast Hayley and Sam discuss the signs and symptoms of endometriosis. Sam offers her advice around lifestlye, supplements and diet to help manage endometriosis and have pain free periods!
In episode 18 hayley dives into the importance of a reverse diet, and making sure your metabolism has been repaired after a caloric deficit. She talks about why you may need to reverse diet FIRST, before you start focusing on fat loss. The potential benefits of reverse dieting include improved energy, balanced hormones, overall strength and performance at the gym, increased thyroid function, better sleep and mood balance.
In this episode Hayley talks about some of the foundations of weightloss in this episode. She discusses weightloss vs fatloss, as well as helps you to understand calories and why having a positive relationship with calories is important for not only your physical health, but also your mental health and your relationship with food.
In this episode Hayley and fellow fitness coach and bikini competitor Samantha Mills talk about candida overgrowth. They discuss their personal experiences with antibiotics, candida and some of the signs and symptoms you may be eperiencing. They also discuss possible root causes, solutions and offer advice for those struggling with candida or gut dysbiosis.
I episode #15 Hayley dives into her 4 step strategy for stress management. Stress accumulates like trash in modern day society - this four step approach will help you to find clarity, feel more at peace and have the bandwidth to truly take care of your body and mind on a daily basis.
In this episode Hayley and World Class Fitness Coach Patrick Macinnis talk about progressive overload, and how to see results at the gym. They break down the importance of a training program, tracking your weight and increasing volume over team to produce muscle hypertrophy - for strength and physuque.
in this episode hayley talks about how to ask yourself better quality questions and get out of your own way! The questions we ask ourselves are the answers we seek and evidence we look for. When you become inquisitive about your brain, you have the opportunity to create new feelings and experiences — you can find ways to search for what you want in your life.
In this episode, Hayley talks about how to take your health and wellness to the next level. Stress is one of the biggest threats to our health.
In this episode, she provides one simple yet effective hack to stress less and achieve more. Stress will put a handbreak on your health, performance, relationships, and overall well-being. If you're feeling stressed in your day to life, check out this episode - I promise it will change your life.
In episode #11 Hayley and Olivia discuss the difference between mobility and flexibility. They unpack the importance of healthy fascia and how to ensure you have healthy joints. Range of motion plays a key role in not only safely lifting weights, but also effectively building muscle.
in episode #10 Hayley talks about the importance of building a strong foundation for your health and happiness. She gives you four key pieces in building a strong foundation, and discusses how to implement each one into your life. Having a strong foundation provides you with a platform for personal growth and performance.
In this episode, Hayley talks about the importance of gut health and how it plays a pivatol role in your health and your happiness. She gives you a simple step by step approach to healing your gut, using gardening as an analogy.
DM @healthpillars_ on instagram, to claim get a free copy
In this episode Hayley talks about disordered eating - from emotional eating, binge eating and stress eating, she breaks down the underlying causes and provides you with some strategies to help heal your relationship with food, and find food freedom. DM "E-Book" to @healthpillars_ on instagram for a free copy of her e-book "Finding Food Freedom"
In this episode Hayley brings on the regional manager of Popeyes Supplements. During this episode they discuss the benefit of supplementation, and specific supplement strategies to help you improve your health and performance.
In this episode Hayley and clinical counselor Vicki Farnell talk about emotional dysregulation, and the connection between overstimulation and compounding stress on emotional dysregulation. The go talk about daily habits and strategies to improve emotional wellbeing and also connect emotional discontent to disordered eating.
In this episode Hayley and one of the head coaches from Beyond Built Training talk about ther reason most fitness journeys fail. They talk about the mindset YOU need to be successful in not only achieving your peronsal fitness goals, but also maintaining your results long term.
Hayley and one of her head coaches from Health Pillars, lauren Bixby talk about the mindset they help their clients adopt to be not only healthy, but also happy and empowered by their food choices. They talk about the importance of developing a healthy relationship with food, and understanding that food has more than just nutritional value.
In this episode Hayley brings a good friend and fellow coach Keith Errington onto the podcast to talk about fitness competitions. Keith shares his personal experience getting on stage as an athlete, and talks about some of the pros and cons of competeing,anabolic hormones, as well as potential risks relating to body image, disordered eating and healthy hormones.
In this episode Hayley shares one of the biggest secret to being successful on your fitness journey. The stories we tell ourselves ultimately determine our success or failure. Hayley walks you through deepening your self awareness and shifting your internal dialogue to rewrite your story and lead a more positive life.
In this episode, Hayley shares the health challenges she faced as a young adult, and talks about how her own fitness journey led her to coaching. From disordered eating and body dysmorphia to overtraining and orthorexia she shares some of her most vulnerable experiences.
Hey friends Welcome to Your Vibrant Life Podcast. Thank you for tuning in - Your time is valuable, and I am SO grateful to have you here,
This podcast is for burnt out, busy men and women who are looking to prioritize their health and happiness.
If you are struggling with burnout, hormone imbalances, gut health, general fatigue, stubborn body fat, or the lack of motivation OR knowledge to get started on your fitness journey, I'm here to help.
My name is Hayley, and I am a Personal Trainer, Yoga instructor and Holistic Nutrition Coach. I started my own fitness journey 10 years ago, and have spent the last 8 years of my life building a career as a personal health and wellness coach.
In my early 20’s I was faced with my own health challenges - adrenal dysfunction, gut dysbiosis, hormone imbalances, and eating disorders. These challenges sparked my interest in the connection between the human brain and the body.
There are so many paths to take, it's hard to know which is the right one for you. With all the conflicting information online, keto, paleo, low carb, intermittent fasting - it can be overwhelming not knowing where to begin.
That is why I created the Vibrant Life Podcast. My commitment as a podcast host is to help you discover the answers to your health and wellness questions, and to be your guide on your fitness journey.
I will be breaking down the information you need to improve your health into bite size pieces, and I promise to provide you actionable advice in every episode!
By implementing small sustainable habits to improve your health and wellbeing, you will notice changes in your digestion, mood, motivation and happiness! You deserve to live a vibrant life.
Join me every week at 10 am MST on Fridays to find out how you can become VIBRANT - make sure you subscribe to the podcast so you never miss an episode!