Living More Alive: Recent Episodes
Kerri St Clair
Hey friends! This podcast is hosted by Kerri (me!) a practicing physician assistant and certified personal trainer who loves learning and teaching all things health and wellness. If you love having a girl talk and learning more about yourself and how to live the most productive fulfilling life, then stick around!
Tune into this episode to learn how to save and spend wisely! Money should not be something that sparks fear! It is a necessary part of living so you might as well learn a little about how to be smart with it!
I am not a financial advisor, but I've been lucky enough to have some really smart people around me, and work with a financial advisor, so I've learned a thing or two. I feel lucky to have learned great spending habits, and I want to give YOU some tips on how to do it too!
If you enjoyed this episode please leave a review and a 5 star rating!
And as always go do something that makes you feel alive today! Talk to ya soon!
Living actively is a HUGE part of living your life to the fullest. But so often we make excuses for why it won't fit into our life right now, or why we can't do it. I get that life gets in the way, but in this episode I give you strategies and ideas for how you can start to prioritize a more active lifestyle. I discuss how to remove barriers to going to the gym, reframe your mindset, and give you ideas for activities to add into your everyday life! Living actively is so much more than your gym sessions or specific workouts. It has everything to do with how much you actually MOVE your body! Take a listen to hear my to top tips. I lead off with some introspection about leaning into my femininity as well, so let me know if this is something you want to hear more about! I felt the need to go on this tangent since it was fresh in my mind. oops!
If you enjoyed this episode please leave a review and a 5 star rating!
Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!
And as always go live your life to the fullest today! Talk to ya soon!
Make these small changes to your diet and you will see changes in how you feel, your energy, muscle building, and likely your physique too! In this episode I break down why you should reduce processed foods, and what that actually means. I also tackle topics like trans fats, added sugars and other important things to look out for on nutrition labels. Nutrition can be made to sound confusing because you don't know what is good and what is bad. But if you know what you're looking for, it becomes so much more simple! I highly recommend giving these small changes a try!
If you enjoyed this episode please leave a review and a 5 star rating!
Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!
And as always go live your life to the fullest today! Talk to ya soon!
Joy! It feels this is in short supply in our current world. Sometimes we want so badly to be joyful but there are so many life circumstances that get in the way, and we lose our perspective. Why let a single day go by without joy though? What is the purpose of life if not to be joyful and spread joy?! So I talk about how I personally work towards being joyful daily, and how you can too! Gaining perspective is my number one tip. Give back to others, volunteer your time, and focus on loving others to multiply your joy! Loving others will surely give you joy! Yes, we need to take care of ourselves too, but don't underestimate the power of giving to others. Listen to the episode for all this and more so you can develop more joy every day. Let's spread joy!
If you enjoy this episode please leave a review and a 5 star rating!
Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!
And as always go live your life to the fullest today! Talk to ya soon!
In this episode I talk with Lexi Johnson who owns an online fitness company called LexiJWellness. She began this business over COVID while juggling a full time job and eventually took the leap to running her business full time. We discuss her personal background, what it's like to run a business, and the community she has built through the business. She believes in the power of the domino effect and the growth in her business is a testament to that. We also get into the importance of nutrition, and education for anyone looking to step up their health. Lexi is passionate and so inspiring so I know you will love this episode!
If you enjoy this episode please leave a review and a 5 star rating!
Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!
And as always go live your life to the fullest today! Talk to ya soon!
Have you heard that lifting weights decreases flexibility? Maybe you're wondering if static stretching before a workout is helpful? Or if you should lift light weight for high reps to be toned? I talk about popular beliefs circulating about fitness so that you have the answers! I don't claim to have all the answers, but with my own experience, and a bit of research in the data, I have a pretty good rundown for you. There are A LOT more misconceptions I have come across so if you enjoy this episode, let me know! Also comment on my recent instagram post what other questions you have! @Kerri.st.clair
If you enjoy this episode please leave a review and a 5 star rating!
Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!
And as always go do something that makes you feel more ALIVE! See ya next time!
If you have ever dealt with imposter syndrome, you are going to want to give this episode a listen! I discuss what imposter syndrome is and the feelings that come along with it. It is most common in females, and especially minority females. And guess what? Females first described the syndrome! If you have been feeling inadequate at work or feel like you don't belong in your current position, or feel like you're always overworking to make sure no one finds out you aren't as smart as they think, you may have imposter syndrome. I lay out some strategies to overcome this feeling, and continue leveling up, without feeling like it may all come crashing down when they realize who you REALLY are. Don't let imposter syndrome rule your thoughts anymore.
If you enjoyed this episode please leave a 5 star review wherever you listen to podcasts!
Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!
Sources:
Boardman M.D., Samantha. “5 Ways to Overcome Imposter Syndrome | Psychology Today.” Www.psychologytoday.com, 10 Mar. 2023, www.psychologytoday.com/us/blog/positive-prescription/202303/5-ways-to-overcome-imposter-syndrome. Accessed 6 Apr. 2023.
Bravata, Dena M., et al. “Prevalence, Predictors, and Treatment of Impostor Syndrome: A Systematic Review.” Journal of General Internal Medicine, vol. 35, no. 4, 17 Dec. 2019, link.springer.com/article/10.1007/s11606-019-05364-1, https://doi.org/10.1007/s11606-019-05364-1.
Huecker, Martin R., et al. “Imposter Phenomenon.” PubMed, StatPearls Publishing, 2022, www.ncbi.nlm.nih.gov/books/NBK585058/.
Psychology Today Staff. “Imposter Syndrome | Psychology Today.” Psychology Today, 2019, www.psychologytoday.com/us/basics/imposter-syndrome.
Weir, Kirsten. “Feel like a Fraud?” Https://Www.apa.org, 2013, www.apa.org/gradpsych/2013/11/fraud.
And a questionnaire if you want to find out if you have imposter syndrome- Clance IP Scale
Thanks so much for listening this week! Bye!
This week I talked with Stephanie McMahon, a pediatric physician assistant, avid runner, and the most joyful spirit you will ever meet. I got to live with Stephanie during PA school and she is uplifting to all the humans in her life. We discuss the importance of community and building relationships after a move, how she stays active while balancing social activities, and what it’s like being a pediatric PA. We also dive into what it’s like being a Christian while also holding very liberal world views and the internal struggle this brings. Stephanie is open and honest, and we get very deep with important topics! I hope you enjoy this episode and gain some insight from this one of a kind gem.
If you enjoyed this episode please leave a 5 star review wherever you listen to podcasts!
Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!
Thanks so much for listening this week! Bye!
A question I frequently hear is, how do you prepare all your meals? How do you find time to cook your food? What do you make at home? Planning ahead and making meals at home is important for success, but it also has a learning curve! In this episode I offer advice on groceries, how to plan ahead for meals, and ideas for quick and easy meals for success! If you're ready to make some big changes, or just improve your nutrition, then take a listen to this episode!
If you enjoyed this episode please leave a 5 star review wherever you listen to podcasts!
Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!
Thanks so much for listening this week! Bye!
I sat down with Paige Westley, an avid crossfitter, and Legionnaire sales rep at 1st Phorm HQ for an awesome conversation! We talk all about her experience with Crossfit and the supportive community she has found within the crossfit space. You may even see her name in future crossfit competitions! We get into her journey from bodybuilding to crossfit as well as her approach to nutrition with the 80/20 rule. Paige is engaged and has 2 dogs, and it is clear she loves to challenge herself! I Enjoy this inspiring conversation with Paige! And if you want to follow Paige you can find her on instagram @paigewestley_fit
If you enjoyed this episode please leave a 5 star review and let me know what you liked about the show!
Follow along on my instagram @Kerri.st.clair for more fun health and wellness content!
Thanks so much for listening this week and go live your life to the fullest today! Bye!
I just hosted a bachelorette party of 14 ladies at my house all weekend and I am wiped out! We had so much fun but I definitely need some rest and recovery so this episode just makes sense. My workouts have left me sore, and I noticed less energy, so I will be using these strategies! I fill you in on what techniques I personally love for recovery. We also discuss strategies such as massage, light activity, cold water immersion, and sleep! All of these things have their own benefit, some more than others. We dig into some of the science behind these things and the "why" behind their benefit. I am by no means an expert on these topics but I find it interesting and I want to share what I'm learning along the way.
If you enjoyed this episode please leave a 5 star review wherever you listen to podcasts!
You can always follow along on my instagram @Kerri.st.clair for more fun health and wellness content! I post mostly fitness related content there.
Thanks so much for listening this week! Bye!
Sources: Some peer reviewed journal articles, some trusted blogs/websites-
NASM Blog: Active Recovery Workouts: What to do on your Rest Days
Barbend.com: Active Recovery Explained- How to Make Gains While Resting
Standley, Robert A MS, ATC, CSCS; Miller, Michael G EdD, ATC, CSCS; Binkley, Helen PhD, ATC, CSCS*D. Massage's Effect on Injury, Recovery, and Performance: A Review of Techniques and Treatment Parameters. Strength and Conditioning Journal 32(2):p 64-67, April 2010. | DOI: 10.1519/SSC.0b013e3181c33918
Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train. 2005 Jul-Sep;40(3):174-80. PMID: 16284637; PMCID: PMC1250256.
Walker, Owen MSc, CSCS, Cold Water Immersion; Science for Sport, Sep 2016.
Versey NG, Halson SL, Dawson BT. Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Sports Med. 2013 Nov;43(11):1101-30. doi: 10.1007/s40279-013-0063-8. PMID: 23743793.
Cleveland Clinic: Myofascial Release Therapy, Aug 2022.
Hey everyone! This week I sat down with Jessica Reyer, a 4th year medical student in Philadelphia, to discuss her time in medical school, how she stayed sane, and what her future looks like! We dive into what it was like to quarantine as a student, and how that affected her studies. We also discussed her strategies for refreshing her mind in order to study for long periods of time, what her future holds as a physician, and how it feels to be graduating this May! I couldn't resist the hot button topic of Ozempic, and Jess gives a unique perspective as a new clinician entering the work force shortly. Jess is a highly driven, intelligent, and yet extremely sociable person, so it was an insightful and delightful conversation.
If you enjoyed this episode please leave a 5 star review wherever you listen to podcasts! Also, if you like the interview format, please drop a comment so I know!
You can always follow along on my instagram @Kerri.st.clair for more fun health and wellness content! Thanks for listening this week! Bye!
An episode all about the things that the health and wellness space have taught me through trial and error! I have been in my "fitness era" for about 7 or 8 years now and there is a lot to be learned! We talk about the power of sleep, discipline and how failure can be a powerful learning opportunity! This is a very chatty lighthearted episode so grab your favorite seltzer and let's get into it!
Stay tuned for more exciting episodes every Thursday. There are some exciting things coming to the podcast so get ready!
Follow me on instagram @kerri.st.clair for more health and wellness content, or TikTok @stclair_fitness
If you enjoyed the podcast please leave a rating and review. It would mean the world to me! Thanks! BYE!
Hey friends! How do you get up earlier when you like to hit that snooze button? In this episode I talk about all the hacks to start waking up earlier, and getting your day jumpstarted! I get the question all the time "How do you get up so early?" or they say "I wish I was a morning person"! After a brief discussion of the winter blues, I dive into tips such as the morning routine, productivity in the morning, and how your night affects your morning!
If you enjoyed this episode, please leave a 5 star review and comment your thoughts! Subscribe to hear the newest episode every Thursday! Thanks for listening!
Nutrition can be such a broad range of topics and it is tough to cover it in one podcast episode! So this episode is an introduction to big topics like eating the rainbow, what are macros and how to harness them, and what to look out for in food labels. I also talk a bit about glucose monitoring and why I feel everyone should get a change to wear a continuous glucose monitor (CGM) to understand more about your own body! Knowledge is power, so let's dive into food and what it does for your body.
Be sure to follow me on instagram @Kerri.st.clair for more wellness info and fun content!
Confidence is a skill we can all develop. Have no fear! You are not destined to be soaked in sweat with every new social situation! We get a little far into the psychology of confidence and self efficacy, but stick with me. We dive into how your perception can shape your confidence, how other people perceive you, and I talk about the fake it til you make it tricks I use to come off brave and confident. You have value, so be confident in who you are. Let's go be boss ladies (and gentlemen).
Hey friends! This week I really deep dive into strength training. We discuss the benefits of lifting weights, what exactly strength training is, and how to formulate your own plan! I map it all out in this episode, and I talk about what it's like going to a new gym for ME! Be the best YOU this year, and lift some weights!
In this episode I dive into how to optimize your sleep, what the stages of sleep are, and how sleep can affect your body functioning! Sleep is essential and we don't talk about it enough! Listen to his episode to learn more!
This week we dive into the morning routine that I have cultivated over the past year, and how to tailor these ideas to make your own morning routine! Pick out some non-negotiables for your morning, and create a routine that sets you up for success! Let's chat about how to make your mornings better!
In this episode we get into body image and how you can find a place of acceptance while still going after those New Year Goals. Life is not all about image, so let's reframe our mindset around our bodies!
Hey! My name is Kerri and I am a physician assistant and CPT who LOVES all the health and wellness topics. I think living a healthy life is so important so that we can live it to the fullest! We get one shot at this life so let's make it one we want to remember! This is just a sneak peek into some of the topics I will be discussing and the future of this podcast. I believe that health is a culmination of physical, mental, emotional, and spiritual well being. Come have a coffee and listen as we dive into all different health topics.