Show Notes

Self-awareness and Body Cues: Understanding your needs, w/ Vilmaliz Bosque.

In today’s episode, Vilma and I talk about the importance of understanding your body, it’s cues, and the affects of our choices. Our bodies are fantastic messengers, if only we have the ability to listen. Vilma will talk you through the importance of giving your body what needs, whether that be time, experiences, or a cheese burger. The key being having the self-awareness to know when to make these decisions, and how you might be affected.

You will also hear:

  • Vilma’s journey as an entrepreneur.
  • Why she takes a “weekend” day in the middle of the week, but works Sundays.
  • How she achieves balance without sacrificing joy.

You can find Vilma at:

Her instagram

Her Website

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Just Start with 7 Minutes: Motivation, Discipline, and Movement, w/ Tony Stubbs.

Tony Stubbs is a former professional football player who learned during his younger years just how important movement and nutrition were to his health. While on the outside Tony looked like the definition of health, internally his body was giving him warning signals. Tony was diagnosed with high blood pressure, which motivated him to make immediate changes to his habits, as well as lead him down a career path that would help thousands change their paths as well. Listen in to hear Tony’s story, as well as his philosophies on motivation, discipline, and movement.

You can find Tony at:

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Self-Defense: For Safety, Confidence, and Awareness. W/ Dana Hernandez.

Today Dana Hernandez walks us through her journey from veterinarian to self-defense specialist. She opens up about why she made the career change and all the emotions and challenges that accompanied it. Dana is now doing amazing work, helping women around the world develop the confidence, awareness, and self-defense tactics they need to stay safe. Dana’s passion and determination are unmatched, and you will leave this episode wanting to chase your passion as well. Dana has recently developed a virtual self-defense course that I highly recommend for everybody, female and male! Go to her Instagram page or website (both below) to check it out.

You will also hear:

  • Specific self-defense tactics and methods to stay aware and safe.
  • The multiple benefits of self-defense training, beyond being able to physically defend yourself.
  • The concerning statistics surrounded women and being attacked.

You can find Dana at :

Her Instagram

Her Website

Don’t forget to rate and review!

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Business Ownership and Health in the Midst of a Pandemic, w/ Justin Grinnell.

In this episode you will hear from Justin Grinnell, gym owner and personal trainer. Justin owns a successful gym in Michigan. Today you’ll hear him talk about how he started his business, how he adjusted during the pandemic, and his thoughts on people and their health. Justin has been a significant influence on myself and my business and I know all of you will benefit from what he has to say. Enjoy!

You can find Justin at:

His Instagram

His business Instagram

His business website

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Behind the Scenes of Human Movement, Content Creation, and Finding your Niche, w/ Conor Harris.

In this episode you will hear from Conor Harris. Conor is an expert in human movement. He has trained countless amounts of clients and athletes to move better, and in doing so feel better. Conor has built a highly successful business not only training clients, but also educating fellow trainers on how to do the same. Listen in to hear how Conor started and built his platform. You will also hear:

  • Conor’s approach to content creation.
  • How the pandemic influenced the growth of his business.
  • Why the human body develops the way it does, and why you may feel the tightness and discomfort you do.
  • Conor’s three favorite exercises, as well as the three you may be doing too much of.

Check out Conor at :

Don’t forget to rate and review and thank you for listening! Please direct any questions to [email protected].

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E30: Addiction and Youth Athletes: More than athletic training, W/ Trevor Costello.

In this episode you will hear from Trevor Costello, youth strength and conditioning coach. Trevor tells his story of being a talented youth athlete who also struggled with addiction. He will guide us through his struggles and his path to sobriety. Trevor is now doing amazing work with youth athletes in Texas. He not only helps them to become better athletes, but also good people. Listen in to hear this story and the other great works Trevor is doing in the work of youth athletics and youth addiction.

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Energy Deficiency and Intuitive Eating, w/ Dietician Brittany Wehrle.

In this episode you will hear from registered dietician Brittany Wehrle. Brittany primarily works with the athletic population, but has experience working with all ages and backgrounds. We explore the concept of ‘relative energy deficiency’. Essentially, are you properly fueling yourself for your needs? Both athletes and general adult populations struggle with balancing their food intake when other aspects of life are considered: aesthetics, stress, work/class schedules, sleep routines, children, etc. Today Brittany will walk us through her approach in guiding her clients to a more balanced plan.

You will also hear:

  • Brittany’s background.
  • Intuitive eating: what it is and how it should be used.
  • How an athlete transitions from the athletic world to more traditional jobs.

You can find Brittany:

Her Instagram page

Her website

Enjoy the episode and please rate and review!

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Tom Brady and 3 Keys to Success

In this weeks episode I briefly discuss my thoughts on Tom Brady and what has attributed to his success. I believe you can narrow down success to three key elements. Not just for Tom Brady, but for all of us. After you listen, give it some thought. How would you describe yourself amongst the three keys? Is there anything you think you can change? If so, we have created some positive focuses for you. Let me know what you think!

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Cancer: Lifestyle for Treatment and Prevention, w/ Dr. Colin Champ

In today’s episode you will hear from Radiation Oncologist Dr. Colin Champ. Dr. Champ is a former MIT graduate, currently practicing at Duke University. You will hear us discuss his research regarding cancer, and lifestyles role in both treatment and prevention.

You will also hear:

  • Dr. Champ’s views on the keto diet and intermittent fasting.
  • The power of the food industry on our choices.
  • The commonality of decreased processed foods and sugars in all diet choices.

You can find Dr. Champ at the following:

Don’t forget to rate and review!

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Kids Eat in Color: Child Nutrition, Tactics, and Habit Building, w/ RD Jennifer Anderson

In this episode you will hear from Jennifer Anderson, a registered dietician who specializes in child nutrition and eating habits. I have been a big fan of Jennifer’s content for a long time now. Her tactics have made a significant impact on how I approach feeding my children. I now have healthier eaters with less stress on myself. Whether you are a parent or not, there will be takeaways for you in this episode.

You will also hear:

  • Why being an example for your kids is so important.
  • How to introduce new foods while still providing “safe foods”.
  • Tactics towards kids who will only eat the same small handful of foods.

Where can you find Jennifer?

Her instagram page

Her Better Bites program (from the episode)

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