Affirmations can change your life, and this episode will show you how.

In this episode, join hosts Elizabeth, Maria, and Tara as they explore the impact of positive affirmations on mental health. Licensed Clinical Professional Counselor Maria Winters, LCPC, NCC, leads the discussion, emphasizing the transformative power of affirmations.

Maria shares 15 positive affirmations that you can start using today to change your mindset.

In this episode, Tara, Elizabeth and Maria are joined by women’s fitness expert, Ren Jones!

Ren is a certified personal trainer with the national academy of sports medicine, and offers premium training to help moms over 30 feel strong, confident, and at home in their bodies.

They chat about Ren’s journey to becoming a personal trainer, why he works with women over 30 helping them to evaluate their relationship with their food and body.

Transform your kitchen routine with our latest episode! Say goodbye to boring and time-consuming meal planning, and welcome the joy of meal readiness. Join Maria, Elizabeth, and Tara as they share valuable insights on making home-cooked meals exciting, healthy, and hassle-free. Elizabeth, our resident dietitian, unveils tips that will revolutionize your approach to cooking with just a bit of planning.

Discover a new perspective on meal planning by reframing it as meal readiness. Unleash your creativity and save precious time with our practical tips. Whether you're a family or an individual, this episode is packed with actionable advice to elevate your culinary experience.

Highlights of this episode include common struggles in meal planning, expert guidance on incorporating essential macronutrients into each meal, simple yet balanced meal examples, and actionable tips for seamless meal readiness. Plus, find out the must-have foods for quick and healthy recipes. Spice up your kitchen and embrace a new era of enjoyable and efficient meal preparation!

In this episode, Tara, Elizabeth and Maria break down why BMI, Body Mass Index, is BS.

The history behind BMI is very interesting. The Body Mass Index was created by Adolphe Quetelet, a Belgian astronomer, mathematician, statistician, and sociologist. He devised the basis of the BMI between 1830 and 1850 as he developed what he called "social physics".

BMI does not tell us anything about health - and in fact, BMI can be very bad for mental health and create a lot of weight stigmas and shame.

You are whole. You are enough. You are worthy of all of your dreams. In this episode, Tara, Maria and Elizabeth chat with Life Coach Jillian Seibel Pawlowski. Jillian is a trauma informed certified transformation coach. She specializes in radical self-love, metacognition, consciousness, and the unification of mind and body to help people to transform the way they experience themselves and their life. Her expertise provides a safe space for clients to grow towards expansive self-love and self-actualization. Her passion for personal and professional growth is the foundation for her calling: to make the world a kinder, more loving place.

In this episode, Tara, Maria, and Elizabeth tackle the emotional challenges of the holiday season, offering practical advice on navigating family dynamics, self-image, and the influence of diet culture. They discuss changing mindsets around holiday food, provide a framework for overcoming limiting beliefs, and address issues like handling family judgments and the holiday "food police." The hosts emphasize the unique pressures mothers may face and suggest a more positive approach to New Year's Resolutions. Tune in for concise insights on confidently approaching the holidays with resilience.

In this episode, Tara De Leon walks us through a progressive muscle relaxation drill. Progressive muscle relaxation [PMR] is a relaxation technique of stress management. If you have never tried this technique before, it is great to have this in your stress relief toolbox. You can do this anytime you are feeling stressed, such as at the end of the day, or even when you are stuck in traffic. This technique is all about visualizing Chi, or energy. Save this episode for whenever you are feeling stressed and be sure to share it with your family and friends this holiday season!

Dive into the intersection of cultural foods, racism, and diet culture with hosts Maria, Elizabeth, and Tara in this eye-opening podcast featuring Dr. Hortencia Jiménez. As a sociologist focusing on UNdieting, Dr. Jiménez explores the link between systemic racism and diet culture, the racialization of food, and the patriarchal role in shaping dietary norms. Discover actionable insights on embracing cultural foods, breaking free from damaging diet culture narratives, and viewing food beyond mere calories. Dr. Jiménez, a trailblazing academic and advocate for social justice, shares her unique perspective as the first in her family to earn a doctorate. Join the conversation on healing food relationships, preserving heritage, and challenging societal norms. This episode provides valuable insights to normalize essential discussions around food, identity, and societal wellness.

In this episode, Dr. Gina Hahn, a Licensed Doctor of Physical Therapy and Kettlebell Coach, guides listeners through the essential domain of Pelvic Health. Drawing on her expertise in orthopedic and pelvic floor symptom treatment, Dr. Hahn advocates for the transformative potential of Pelvic Floor Therapy. With a coaching mindset, she tailors personalized treatment plans, incorporating self-care routines like physical activity, strength training, meditation, and quality sleep. The episode explores the importance of Pelvic Health Physical Therapy, the causes of pelvic floor issues, and the indications for seeking therapy. Dr. Hahn also touches on the intersection of pelvic health and sexual well-being, offering insights on improving pelvic floor health and knowing when to consult a healthcare professional.

In a world striving for body positivity, setbacks still exist. Join hosts Tara, Elizabeth and Maria as Tara shares her personal encounter with body shaming in this eye-opening episode. She explores the challenges of handling weight stigma and offers practical tools to combat negativity. Discover how to promote self-acceptance and body neutrality in today's era, emphasizing the importance of weight inclusivity. If you've faced body shaming or bullying, this episode provides valuable insights to help you emerge stronger and reaffirms that all bodies deserve unconditional respect and care.

In a world striving for body positivity, setbacks still exist. Join hosts Tara, Elizabeth and Maria as Tara shares her personal encounter with body shaming in this eye-opening episode. She explores the challenges of handling weight stigma and offers practical tools to combat negativity. Discover how to promote self-acceptance and body neutrality in today's era, emphasizing the importance of weight inclusivity. If you've faced body shaming or bullying, this episode provides valuable insights to help you emerge stronger and reaffirms that all bodies deserve unconditional respect and care.

In this engaging conversation, the healing trio talks to Natasha (Tash) Ngindi, aka “The Thick Nutritionist,” about her personal story with weight loss and diet culture as well as her journey to body acceptance and Intuitive Eating. Tash also shares how healing her relationship with food and her body has shifted her relationship with movement and shares insights and personal experiences about moving past the fear of judgment with regard to body shape or size.

For some of us, this may be a trip down memory lane! Listen closely as Tara shares facts and once-famous names in the health field from years gone by, and reminds us of some of the exercise fads (some of them, pretty funny!) that have come and gone.

How many people and routines did you know or remember? And the real question: how many Jane Fonda videos do you still have in the closet?

Join the healing trio in this informative and fun conversation!

Do you want to experience a greater sense of self-compassion and improve your overall well-being? If so, here’s the solution that can help you get there! By incorporating a specific approach into your daily life, you can cultivate increased self-compassion, leading to improved overall well-being. Discover the key to unlocking a more nurturing and compassionate relationship with yourself, resulting in a heightened sense of personal wellness.

Are you recovering from an injury and eager to get back to doing what you love? You CAN regain your confidence and safely resume the activities you love after an injury - but there are some concepts to consider. Healing requires thoughtful and intentional planning and care as your body heals.

Tara shares from her experience and training some things to consider if you’re on the mend from an exercise-related injury - and Elizabeth talks about living through this in real life and in real time!

Mis-information and stigma are both reasons why suicide is still very much a conversation kept behind closed doors. It is OK to talk about suicide and it is an effective way to prevent it. Maria’s conversation with Lauren Jenkins, a Licensed Clinical Professional Counselor, includes both anecdotal examples and research regarding mental health resources, warning signs of suicide, and how we can support others who are experiencing suicidal thoughts.

Welcome back as we wrap up this discussion with therapist Maria Winters, who shares some important concepts to help you move forward in your emotional health journey. The healing trio digs deep into what is (and isn’t) lazy, the labels we give to ourselves or are placed on us, how we can (and can’t) influence others or navigate change, and so. much. MORE!

(If you haven’t listened to the first part of our discussion from last week, please go ahead and do that first and then join us back here!)

Good mental health is foundational to how we move forward - or don’t move forward - in every other area of our lives. In this first episode of a two-part mini-series, Maria Winters gives us 5 “value bombs” that can help ensure that we exercise real self-care and enhance our emotional well-being. The bullet points themselves are important because they are practical concepts and tips. However, even more importantly, during the discussion, Maria gives examples and explains why they are so important to us all, and how some of them have gotten misunderstood or even warped in our minds over time.