Afleveringen
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In today's episode we are joined once again by Dr. Baisma Williams and Dr. Ashley Kumar as we dive into hormones in our Thrive, Don't Just Survive series! Whether you're stressed out, struggling with weight loss, or just trying to get out ahead of your hormones - if you're curious about your body and how it works, we have the answers here for you!
0:00 intro
0:35 stress hormones
8:40 hormone hierarchy
12:15 adrenals/cortisol
21:55 should women take hormones pre parmenipause
23:45 dealing with hormonal imbalances
28:55 anxiety
31:15 cortisol testing
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In today's episode we are once again joined by Dr. Ashley Kumar as we dive deep into the world of breath work and exercise! This episode will cover how to effectively breathe during your workouts for better stability and muscle activation, relaxtion, and even a live session at the end of the episode where Ashley guides us! Also making sure to touch on the importance of muscle mass and why for women nearing or already 40 - maximizing your time to improve your health, injury prevention, and fat burning potential!
0:00 intro
0:40 stress and exercise
6:30 optimal exercise for women
9:00 muscle mass
13:15 women training after 40
17:05 calming through breath work
21:05 when to add breath work
23:45 live breath work session
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Zijn er afleveringen die ontbreken?
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In this episode we are joined once again by Dr. Ashley Kumar in our Thrive, Don't Just Survive series as we get deep on the issue of sleep! It may not sound too sexy as a topic, but the truth is there is so much benefit to getting this RIGHT! So whether you're struggling with yours or you just want to know more about your z's, we've got something here for you!
0:00 intro
0:40 how much sleep we need
2:55 circadian rhythm
7:00 late night snacking
9:50 phases of sleep
11:20 REM sleep
12:10 light sleep
19:20 sleep hygiene habits
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In today's episode, we are joined once again by Dr. Ashley Kumar and also returning - Dr. Baisma Williams as we go over the second pillar in our series in Thrive Don't Just Survive: nutrition. Since tackling stress last week and how it really effects the body, today we start to dive deep into what our diet is really doing to us and why more people should be focusing on an antiinflamatory lifestyle to see the most upside! Full of good information and tips to easily start cleaning up your diet for the better - we hope you stay tuned for what's still to come in these next few weeks!
0:00 intro
0:15 reintroducing Dr. Williams and Dr. Kumar
1:40 functional nutrition
3:50 changing your environment
8:30 anti inflammatory diet
12:50 glucose monitors
16:20 stress and nutrient absorption
18:00 tips for making eating easy
28:10 supplement line
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In today's episode Jillian sits down with peer and good friend Dr. Ashley Kumar who specializes in physical therapy and breath work for the first of many times as we break down stress leading into a full series based on her seven pillars of Thrive, Don't Survive.
Whether you're a business owner, a parent, both, or just need to figure out your stress, there's something in the oncoming episodes for you!
0:00 intro
0:50 Thrive Don’t Survive
5:30 physiological effects of stress
11:30 combating leaky gut
13:30 adrenal fatigue
17:00 symptoms of adrenal fatigue
24:05 tips to minimize stress
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In today's episode we are joined once again by RD and frequent guest of the channel, Mindy Musselman! Today we go over why diets fail: the mindset behind them, when they're appropriate, and how the culture around diets often broadly approaches specific circumstances for each person and has the potential to move either forward or backwards!
0:00 intro
0:45 Mindy’s philosophy with her clients
2:40 frequency of lifestyle change clientele
7:10 restrictive diets
13:15 yoyo dieting
19:45 80/20 lifestyle and weight loss
21:25 coaching the “all or nothing” type
24:40 tips from Mindy
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In today's episode, we actually reverse the rolls and have Jillian sitting down with Corey Schonhorst - fellow St. Louis entrepreneur and head of Punchline Productions. Sharing in owning/operating a business while also taking great pride in his spiritual faith - the next hour is all about the themes this show is so well known for - offering value to people and doing it for a bigger purpose.
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In today's episode Jillian is once again joined by our good friend Mindy Musselman, RD and diebetes specialist. Here we tackle all the habits you're passing to your kids and how you can futher influence them to eat a well balanced diet while enjoying their freedoms as kids! So whether you're having trouble getting them to expand their horizons or just want to get ahead of their habits as they grow, this episode is for you!
0:00 intro
0:55 kids mirroring parents healthy habits
2:45 talking about weight in front of your kids
4:55 balance v discipline with your kid’s nutrition
9:20 healthy decision making
11:00 realistic ways for families to eat together more often
14:10 fast food vs convenient meals
15:50 getting kids to try new foods
17:05 getting kids to prep
18:40 tips from Mindy
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In today's episode, Jillian and Abby zoom in an old friend and recurring guest of the show - Mimi Kroger! Join us as we dive into what scripture says about nutrition and why cutting foods out of your life completely might be doing more hard than good!
0:00 intro
0:20 introducing Mimi Kroger
2:15 Jesus wheelbarrow analogy
5:05 what is food freedom?
6:10 how scripture impacts Mimi’s practice
9:05 common misconceptions about the Bible and health
15:00 working through diet mentality
18:35 incorporation of scripture into daily nutrition
21:35 combining behavior and scripture
23:10 Mimi’s advice for those in struggle
25:50 how to get in contact with Mimi
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In today's episode Jillian and Abby go over delegation and why it is essential for growth in business and as a person! We dive into what factors play a role in deciding delegation, what happens when things go wrong, and some personal experience between the two in their professional relationship together!
0:00 intro
1:15 defining delegation and how Jillian delegates
7:10 early examples of delegation in Fit Flavors
10:15 factors to consider when delegating
12:35 the impact of delegation
14:05 when delegation doesn’t work
16:10 not micromanaging
18:50 a time Jillian should have delegated sooner
21:15 advice from jillian
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In today's episode, Jillian goes solo and uses her current goals involving competitive golf and takes our listener through a series of tips and routines she uses as means of achieving those goals!
0:00 intro
0:45 become intentional
2:30 the team around you
6:30 making time/scheduling
8:00 Jillian’s framework for lifestyle change - visualization
9:00 speaking new narratives
10:30 writing things down
10:50 get educated
11:30 people don’t make time
13:00 own your failures
14:15 trust the process
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In this episode, we are once again joined by Mary to discuss in detail what healthy decisions one can make not only this time of year but everyday when it comes to baking. We know especially the holiday season is full of our favorite baked treats that are full of all kinds of ingredients to be moderated. Whether you start to make your own or just switch up your recipes, there's a better option out there for you and we are here to lead you to them!
1:00 intro
1:00 how Mary started baking with fit flavors
4:25 why baking swaps
6:30 sweep swap recommendations
12:45 healthy fats/oils alternatives
13:26 benefits of flax seed oil
14:10 swaps for people with sensitivities
15:20 favorite brand of gluten free flour
17:55 adding protein to recipes
20:45 personal favorite recipes
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In today's episode, we are joined by Mary Kurtz who works in menu management alongside Jillian at Fit Flavors and we go over what it takes to bring a new item to the menu! Join us as well talk about inspirations, adjusting our creations, and what we hope to bring to you in the future!
0:00 intro
1:10 beginning the process of creating a new menu item
3:55 customer feedback when creating menus
5:00 flavor and nutrition balance
6:55 nutrition in the early stages of menu development
8:30 deciding on ingredients
10:50 percentage of the menu that is gluten free
12:15 inspiration for new items
14:40 testing new products
17:25 making adjustments
21:25 menu evolution over the next few years
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In today's episode, Jillian and Abby go over stress - especially as it impacts parents and business owners. As well we go over the difference is positive stress vs negative, tools for managing, and self-care as a hedge against stress!
0:00 intro
1:30 common stressors experienced
2:10 nutrition’s role in managing stress
3:55 prioritizing self care
7:00 hobbies and stress management
13:15 feeling overwhelmed
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Vegetables are great to some, for others - they're still warming up to them. But whether you're a big fan or someone who still needs to figure out what's best for their plate, one thing for sure is that they're a versatile and foundational option we have to add to our dietary journey! In this episode, Jillian and Abby go through some ways of incorperating veggies in your life, and even some ways to turn those stubborn family members on top our fiberous friends!
1:25 - why veggies on the side?
4:55 - one veggie to change people’s mind on veggies
11:55 - balancing meals when veggies are a focus
13:50 - non meat protein sources
16:20 - making veggies appealing to kids
21:12 - spice blends and sauces
27:50 - Jillian’s top 3 vegetables for life
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In today's episode Abby and Jillian are joined by Tamara Keefe, owner, operator, and visionary behind Clementines Naughty & Nice Ice Cream here in St. Louis! A wonderful story of how a woman decided to leave her corporate job and start an iconic brand focused on providing the best ice cream to people with an eye for quality! We have some big things in the works together, tune in and check it out!
0:00 - intro
1:15 - starting Clementines
3:25 - investing in yourself
4:47 - big news
6:07 - quality factor of Clementines
11:20 - whipping air into small batches
17:55 - new item R/D
20:05 - popularity
28:55 - Veganuary
36:20 - customer experience
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In today's episode, Jillian and Abby break down what it means to have a positive food culture in your home! What begins with leading by example and goes all the way down to what foods you keep in your house with what ingredients, building a positive food culture is all about long term success based on timeless fundamentals for you and your household! Tune in for tips, stories, and how to win at building this for yourself!
0:00 - intro
1:20 - what positive food culture looks like for Jillian/Abby
9:10 - dealing with kids who are picky eaters
15:30 - addressing food culture in a healthy way
20:55 - getting your kids invested in food culture
26:10 - small changes families can make
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In today's episode we are joined by local RN Mindy Musselman and we cover all things blood sugar and how you can manage these levels moving forward!
0:00 - intro
0:50 - what is blood sugar?
2:05 - how and why your body stores energy
4:05 - how long does glucose remain in blood for?
5:40 - common signs of blood sugar imbalance
6:10 - how often should one check blood sugar?
6:55 - how does someone become diabetic?
8:25 - understanding nutrition and balancing your blood sugar
14:45 - tips for balancing blood sugar
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With the holidays fast approaching, Jillian and Abby take some time to reflect on what thanksgiving means to the each of them and how they go about enjoying themselves with the 80/20 principle! Whether you need help with healthier recipes, portion control, or just figuring out why you eat the way you do around the holidays, we have all the answers for you today!
0:00 - intro
0:20 - what thanksgiving looks like to us
3:00 - 80/20 and the holidays
8:25 - portion control tips
10:10 - staying mindful v obsessing
12:55 - fitting anything into the 80/20 principle
15:45 - getting back on track after indulging
17:35 - gratitude
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In today's episode, we are joined by the man behind the camera - our producer Murph! He has come for a lifestyle that was largely unbalanced in his youth to figuring out his values and creating a plan for sticking to them while reaching his goals! Join us for stories and lessons and guidance whether you're beginning your journey or if you've been on it for a while!
0:00 - intro
0:40 - introducing Murph
5:00 - a lifestyle that reflects our goals and values
6:25 - deciding your values
15:30 - proverbs
17:00 - keeping goals and values in line without getting overwhelmed
20:40 - why self awareness is so important
26:10 - common struggles
31:45 - advice for aligning goals and values
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