Wellness: Rebranded - Intuitive eating, diet culture, food relationship, weight training, food freedom

112. Setting Holiday Boundaries: How to Protect Your Well-Being and Handle Body Talk with Lauren Massa, LCPC

"We are better when we know our boundaries." 
As we gear up for the holiday season, boundaries can make all the difference between stress and peace. In this episode, we welcome Lauren Massa to explore how setting boundaries can help us protect our emotional and mental well-being, especially during the holidays. 
Lauren is a licensed counselor and clinical trauma clinician practicing in MD and CO. She feels passionately about building a relationship with her clients to strengthen their self-views and heal from the traumas they may have experienced throughout their lifetime. She loves her work with local moms searching for support on reinforcing boundaries and rediscovering their voices and strength, as well as specializing in the neurodivergent and LGBTQI+ communities. In her free time, you will typically find Lauren out enjoying the sunshine with her cats or chickens while on the lookout for good book suggestions!
This episode is full of advice on identifying areas where boundaries are needed, tips for communicating them confidently, and strategies to handle pushback. Whether you need to set limits around holiday gatherings, manage comments about food and body image, or redefine your social circles, we discuss why boundaries matter, how they can strengthen relationships, and why you deserve to set them.
In this episode, we cover:
The importance of boundaries for emotional wellness
How to identify where you need boundaries
Setting boundaries during the holiday season
Communicating your needs without guilt
Handling pushback and guilt from family and friends
Understanding your worth and prioritizing self-care
Tips for self-boundaries around work, food, and commitments
Connect with Lauren Massa:
Website: Forest Beach Counseling
Instagram: @forestbeachcounseling
Upcoming Events from Maria, Tara and Elizabeth:
Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

111. Healing from Within: A Somatic Approach to Wellness with Ruth Milsten

Have you heard of the power of somatic healing? Join us as we dive deep into the world of somatic healing with licensed clinical social worker and yoga teacher, Ruth Milsten. Discover how to tap into the power of your body to overcome trauma, anxiety, and stress. In this episode, we share practical tips for regulating your nervous system, building resilience, and cultivating a deeper sense of self-compassion.
Ruth Milstein is a licensed clinical social worker, an Imago trained couples therapist, a registered yoga teacher, and owner of Reclaim Wellness Therapy in Annapolis. She specializes in somatic and holistic therapy, for individuals and couples, with a unique approach to healing and well-being.
 
This episode is brought to you by Hearth Meals. Find out more here: https://www.hearthmeals.com/WELLNESS01
Key Takeaways:
Understanding the Nervous System and exploring the three states of the nervous system: ventral vagal (safe and connected), sympathetic (fight or flight), and dorsal vagal (freeze or shutdown).
The Power of Somatic Healing and how to use your body as a tool for healing and self-awareness.
Strategies for coping with stress, regulating emotions, and finding moments of peace.
The Importance of Community and why you need to connect with others and build supportive relationships to foster healing and growth.
How to prioritize self-care practices like mindfulness, yoga, and spending time in nature
Connect with Ruth:
Website: https://www.reclaimwellnesstherapy.com/
Instagram: @reclaimwellnesstherapy
Her email: rmilsten@hotmail.com 
 
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

110. Celebrating 2 Years of Wellness Rebranded: Your Top Questions Answered!

It’s a milestone celebration at Wellness Rebranded! In this special 2-year anniversary episode, you asked and we’re answering! We took all your burning questions from our audience on food, fitness, and feelings and answering them live in this episode.
From tips on boosting energy as a busy mom to tackling burnout, we dive into practical, honest answers. Listen in as we celebrate how far we’ve come and share valuable advice to support your wellness journey!
In this episode:
Questions from our audience, answered live by us! 
Tips and Advice for Energy Boost Tips for Busy Moms
The connection between stress hormones, sleep, and lifestyle choices - why does this happen?
Reducing Inflammation Naturally: Effective non-pill methods, from anti-inflammatory foods to stress management.
Strategies for finding calm when life feels like too much is happening at once (we have been there too) 
Advice for how to balance intuitive eating with food cravings.
Insightful tips on setting boundaries, prioritizing self-care, and managing stress.
Upcoming Events and Programs:
Elizabeth’s 6-Week Group Coaching Program: Nourished and Thriving - Navigate the holiday season with a balanced and joyful approach to eating. More details in the show notes.
Relax and Renew: An Hour of Progressive Relaxation - Tara De Leon -  Virtual and in-person class on November 25th in Annapolis to help you unwind during the busy holiday season. 
Maria’s Emotional Fitness Studio: Monthly wellness events in Annapolis featuring guest speakers and online sessions.
Resources mentioned: 
The Secret to Unlocking the Stress Cycle by Emily Nagoski
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

109. The Power of Sharing Your Truth & Navigating Grief: Supporting Parents Through the Loss of a Child with Marie Burgess

TW: Conversations about Child Loss
In this heartfelt episode of Wellness Rebranded, we dive into the delicate topic of grieving the loss of a child. Our special guest, Marie Burgess, a licensed clinical professional counselor and grief therapist, shares insights on supporting parents through this profound grief journey. With years of experience helping parents process loss, Marie discusses compassionate ways to approach grief, both as someone experiencing it and as a supportive friend or family member.
Whether you are grieving yourself or wish to support someone else, this episode offers compassionate insights and practical tips to navigate the journey of loss.
In our conversation, we discuss:
Marie’s Path to Grief Counseling and the loss of her son, Harvey. 
The Power of Vulnerability and Connection, and how sharing grief with others can provide critical support and healing.
How you can support loved ones through loss through their grieving journey
Practical ways to be present for someone grieving, including specific phrases and gestures that offer true comfort.
Why avoiding hard emotions doesn’t support healing and how we can create spaces for open dialogue on grief.
The Importance of Consistent Support and why it’s vital to continue showing up months and even years after a loss.
Connect with Marie:
Instagram: https://www.instagram.com/genuineconnectionspsych/
Website: https://www.genuineconnectionspsychotherapy.com
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

108. Sugar is Not the Enemy: How to Mind Your Sugar Intake While Following Intuitive Eating

Can you reduce your sugar intake and still follow intuitive eating principles?
 
In this episode Elizabeth answers this question. Spoiler alert: you absolutely can, but it comes with a few important caveats! We break down the difference between natural sugars and added sugars, discuss diet culture’s war on sugar, and share tips for incorporating gentle nutrition into your life. This episode is perfect for anyone curious about improving their relationship with food, while staying mindful of their sugar intake.
This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/
 
In This Episode:
The difference between natural sugars and added sugars — and why it matters
Diet culture demonizes sugar… is it warranted?
How to reduce or be mindful of your sugar intake without falling into a restrictive mindset that backfires
Practical tips for balancing gentle nutrition with intuitive eating
When and how to start focusing on reducing sugar, especially for those new to intuitive eating
Maria and Tara's real-life struggles with sugar and kids
Uncover Your Invisible Diet
https://elizabethharrisnutrition.com/invisible-diet
Blog Post: How to Reduce Sugar Intake Without Dieting: https://elizabethharrisnutrition.com/blog/practical-ways-to-cut-back-on-sugar?rq=sugar
Beatty’s chocolate cake: https://www.foodnetwork.com/recipes/ina-garten/beattys-chocolate-cake-recipe-1947521
 
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

107. Confident Communication: Navigating Interviews and Workplace Boundaries with Amy Thomas

How do you define work-life balance? In this episode, we dive into some of the most valuable career and work-life balance advice you didn’t know you needed! 
Have you ever wondered how to answer tough interview questions or how to assert yourself better at work? Today’s guest, Amy Thomas, a seasoned HR expert and founder of Horizon Business Services, brings powerful insights on navigating interviews, setting boundaries, and finding the balance between your work and personal life.
From how to ace job interviews with confidence to the importance of setting firm boundaries (even when it comes to bathroom breaks!), this episode will leave you empowered to feel confident professionally, and prioritize your wellbeing.
In This Episode:
The importance of reframing tough interview questions to highlight your strengths
Practical tips for asserting yourself in the workplace
How to set boundaries to protect your time and wellbeing
The truth about work-life balance in today’s remote work environment
How to build self-confidence by changing the way you talk about yourself
Real-life examples of setting boundaries for long-term success
 
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

106. Steroids, Social Media, and the Fitness Industry’s Biggest Lies with Michael Ulloa

The fitness industry is a hotbed for diet culture and harmful misinformation! From unrealistic body standards on social media to the hidden world of steroids and fad diets, we here at Wellness Rebranded are bringing light to the truth. 
In this episode, Tara, Elizabeth and Maria sit down with Michael Ulloa, a personal trainer who’s calling out the fitness industry’s biggest deceptions and helping people take back control of their health – without the toxic myths. We talk about misleading images on social media, how fitness marketing can harm both physical and mental health, and how to tune out the noise to create a fitness and wellness routine that truly works for you.
Michael is an online personal trainer and former occupational therapist from Scotland. He brings his experience and a fresh, holistic perspective to the conversation, helping us to rethink the way we approach health, fitness, and nutrition. 
In this episode:
Michael’s journey from occupational therapy to the fitness world.
How the fitness industry profits from toxic messaging and keeps people in an unhealthy cycle.
Why body aesthetics are the wrong measure of health and how to shift focus to sustainable habits.
Common myths in the fitness industry and why carbs aren’t the enemy.
The dangers of following unqualified influencers and how to find credible fitness and nutrition advice.
Steroid use and body image pressures—why this is a growing problem, especially among men.
How diet culture perpetuates harmful behaviors and how to avoid falling into its traps.
The role of mental health in wellness and why it’s essential to prioritize it alongside physical fitness.
Practical tips to bust fitness myths and stay grounded in science-based health.
Connect with Michael: 
Instagram: https://www.instagram.com/michaelulloapt/
 
Join Elizabeth’s free 3-day challenge, •Why Am I Eating This?” here:
https://elizabethharrisnutrition.com/why-am-i-eating-this-challenge
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

105. The Myth of Short-Term Diet Success: The False Promises of Diet Culture

Ever wondered why most diets lead to short-term weight loss but long-term frustration? In this episode, we unpack the truth behind why so many diets fail and why regaining weight is more common than you think. 
We were inspired by a recent post in a Facebook moms group of a mom asking for weight loss tips - and countless other moms shared their struggles with the cycle of losing weight and gaining it back.
In this episode, we share information about research behind dieting failures, the weight loss industry's misleading tactics, and why we need to rethink what “success” looks like when it comes to improving your health. This episode will help you explore more sustainable ways to improve your relationship with food, exercise, and your body. Learn practical strategies to move away from diet culture and embrace a healthier, happier you.
In this episode:
Why diets fail in the long term and the research that supports it.
How diet culture distorts what success looks like in terms of health and weight loss.
The weight loss industry’s misleading tactics and how it gaslights people into believing weight regain is their fault.
How to redefine health success by focusing on behavior changes rather than just weight loss.
Practical tips for building a better relationship with food, exercise, and body confidence.
Ways to quiet diet culture messaging and find peace with your body.
Why exercise alone isn’t the answer for intentional weight loss but can enhance overall health and mental well-being.
Episode 88 with Ragen Chastain: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000658730798
 
Join Elizabeth’s free 3-day challenge, •Why Am I Eating This?” here: https://elizabethharrisnutrition.com/why-am-i-eating-this-challenge
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

104. How to Respond When Teenagers Bash Their Bodies- Body Image Guidance for Adolescents with Dr. Charlotte Markey

Ever wonder why we’re all so obsessed with how we look, and what it’s really doing to our mental health?
In this episode, we are joined by Dr. Charlotte Markey, a leading body image scientist and psychology professor at Rutgers University. With nearly three decades of research on body image and eating behaviors, Dr. Markey provides invaluable insights into how we perceive our bodies, self-acceptance, the impact of social media, and strategies for developing a healthier relationship with body image.
We explore the concept of maladaptive body image behaviors, how parents can positively influence their children’s body image, and why promoting body positivity is essential for mental health. Dr. Markey also shares her experiences in writing her Body Image Book Series and discusses the role of self-compassion and acceptance in body image healing.
In this episode:
Defining body image and identifying maladaptive behaviors.
The impact of social media on body image and mental health.
Why 'fat talk' between friends isn’t the bonding experience you think it is
Practical tips for parents to guide their children on body image.
Addressing the backlash against body positivity and promoting size diversity.
Insights from Dr. Markey’s Body Image Book Series and her latest book Adult-ish: The Body Image Book for Life(2024).
 
Connect with Dr. Markey:
Body Image Books: https://www.thebodyimagebook.com
Instagram: https://www.instagram.com/char_markey/
Website: https://markey.camden.rutgers.edu
Register for Elizabeth’s upcoming virtual workshop, Why Am I Eating Like This? https://elizabethharrisnutrition.com/why-am-i-eating-this-challenge
 
 
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

103. Inner Child Healing: How Childhood Wounds Can Shape Our Adult Behaviors and Self-Esteem

Have you ever been called a name about your physical body that you wish you weren’t being called, but decided to play it off as a joke instead of standing up for yourself?
In this episode, Tara, Maria and Elizabeth talk about the importance of identifying the true source of our problems—whether it’s a tripped breaker in the kitchen or a deeper emotional wound, such as childhood nicknames that have stuck around too long. 
The episode explores topics like inner child work, emotional healing, and how our early life experiences shape our current relationships, especially with ourselves. From fitness to mental health, they discuss how understanding the "why" behind our struggles allows us to fix them at the root, rather than just treating the symptoms. 
In this episode:
A funny story about appliances that weren't really broken—and the life lesson it taught.
How childhood wounds can show up in adult life, especially as "adult temper tantrums.”
The importance of finding the true source of emotional, mental, and physical issues.
Working on identifying the needs of your inner child to bring about lasting change.
Why we should stop commenting on appearance
Embracing the parts of yourself that have been criticized and turning them into sources of pride.
“Let’s stop commenting on each other’s appearance. Even if it’s a joke, it leaves a mark.”
 
Register for Elizabeth’s upcoming virtual workshop, Silence Your Inner Food critic here:
https://elizabethharrisnutrition.com/silence-your-food-police
 
Let’s connect and keep the conversation going!
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: https://www.instagram.com/tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/