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

141. Feel Good in Your Body This Summer (Without Changing It)

"I just want to feel good in my body this summer." Sound familiar? You’re not alone.
What does that really mean? And more importantly, does it always have to involve changing the way you look? In this episode, we explore this through personal stories, struggles, and redefinitions of what it truly means to feel good in your body. We peel back the layers of societal expectations, internalized body shame, and toxic summer body narratives. 
Whether you're dealing with physical discomfort, emotional burnout, or that persistent inner critic telling you you "need to lose 15 pounds," this episode will help you reframe what feeling good actually looks like — on your own terms.
In this episode:
What it really means to "feel good in your body"
Why body confidence doesn’t require body change
How diet culture and discomfort are tied together
The power of calling out judgment in others (and ourselves)
Replacing negative self-talk with facts and self-compassion
Movement and nourishment as tools for feeling better
The game-changing question: What would you do if changing your body wasn’t an option?
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/

140. The Three Non-Negotiables Every Woman Needs for a Healthy, Happy Life

If your life were a recipe, these three ingredients would be non-negotiable.
In this episode, Maria, a mental health therapist, shares the three foundational elements that every woman needs to thrive — self-worth, self-esteem, and self-love — and explains how a lack of these essential ingredients shows up in our daily lives through burnout, people-pleasing, self-doubt, and overgiving.
Together, we explore what each of these concepts really means, how to recognize where you might be running low, and how to start rebuilding your internal foundation,  not for others, but for you.
In this episode:
The difference between self-worth, self-esteem, and self-love — and why all three matter
How low self-esteem shows up subtly (and not-so-subtly) in your career, relationships, and health
Real-life stories that reveal what happens when you don’t know your worth
Why women often resist rest, joy, and slowing down (and how to change that)
How to audit your relationships and protect your energy
The game-changing mindset of treating yourself like someone you're dating
This episode was brought to you by Leading Lady Coaching. Learn more here: https://leadinglady-coaching.com/
 
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/

139. Rethinking Your Relationship with Alcohol with Maureen Benkovich, Alcohol Freedom & Wellness Coach “Sober Fit Chick”

This week’s episode dives into a topic that’s often considered taboo — but is incredibly important: alcohol.
Whether you're sober, a social drinker, or simply questioning your relationship with alcohol, this episode will meet you with compassion, curiosity, and zero judgment. We're joined by Maureen Benkovich aka the “Sober Fit Chick”, alcohol freedom coach, speaker, author, and former personal trainer, to talk about what it means to explore alcohol use, especially as women navigating trauma, motherhood, wellness, and identity.
Maureen shares her deeply personal journey with binge drinking, infertility, and how she found her way to freedom — and now helps others do the same.
TW: this conversation includes talk of infertility and pregnancy loss. 
In this episode:
The gray area of alcohol use and why it's more common than you think
How alcohol is often used to numb emotions, anxiety, and social discomfort
Why removing alcohol can feel like losing part of your identity
The shame, stigma, and social pressure that surround not drinking
How curiosity — not judgment — can be the first step to change
Practical tools to start evaluating your relationship with alcohol
What “sitting in the suck” means and how to stay with your emotions
Connect with Maureen:
Website: www.soberfitchick.comPodcast: Sober Fit Life https://www.soberfitchick.com/podcasts/sober-fit-lifeTry her free resource: Drink Less By Monday: The Alcohol-Free Weekend Toolkit https://www.soberfitchick.com/afw-optinExplore her 6-Week Alcohol Reset Course https://www.soberfitchick.com/podcasts/sober-fit-life
Let’s connect and keep the conversation going!
 
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/

138. Rest Is Not a Reward — Why It’s Essential for Your Health

If you’ve ever felt guilty for taking a break, believe that hustling is the only path to success, or struggled to sit still without your mind racing — this episode is for you.
This week we’re flipping the script on how we view rest, because let’s be honest, rest isn’t a luxury — it’s a necessity. From physical and emotional rest to social and spiritual restoration, we explore how true rest goes far beyond sleep and scrolling.
In this episode:
Why rest has a “PR problem” and how hustle culture feeds into burnout
The difference between zoning out and restorative rest
How your body heals, grows muscle, and restores energy through downtime
Personal stories of rest rituals — from beach naps and massages to dog hugs and plant-checking
How to redefine rest as an act of resistance and reclaim your right to slow down
Let’s connect and keep the conversation going!
 
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/

137. Should You Be Wearing a Weighted Vest? Here’s Everything You Need to Know

Weighted vests are everywhere—from viral TikToks to major headlines in the New York Times. But are they just a trend, or actually worth adding to your routine?
In this episode, Tara breaks down the hype and the science behind weighted vests, and answers the most common questions she’s getting from clients and followers. From improving strength and posture to supporting bone density and balance—this episode explores how wearing a weighted vest can help real women at all stages of life, especially through perimenopause and menopause.
In this episode:
What a weighted vest is and how to pick the right one
Why it’s not just for hardcore athletes
How much weight to start with (hint: it’s probably less than you think)
Real-life ways to use it safely—at home, on walks, or even doing pushups
The difference between weighted vests and ankle/wrist weights
Who should check with a doctor before using one
Let’s connect and keep the conversation going!
 
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/

136. Mindfulness Isn’t Just Meditation: How to Actually Be Present in Your Busy Life

We hear the word mindfulness all the time, but what does it actually mean… and more importantly, how do we practice it in real life?
In this episode, Maria, Tara and Elizabeth have a refreshingly real conversation on what mindfulness looks like outside of a yoga studio. From zoning out while driving to doom scrolling (or as Maria calls it — dumbscrolling), we explore how modern life disconnects us from the present moment — and how small shifts can bring us back to ourselves.
In this episode:
Why mindfulness isn’t just for people who meditate
The difference between mindfulness and meditation
Everyday moments where you’re probably already practicing mindfulness (and don’t even know it)
The physical and emotional health benefits of mindfulness — backed by science
Personal stories of how we each stay present 
Resources & Mentions:
– Tara’s in-person Progressive Relaxation class – May 6 at 7 PM – Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
– Emotional Fitness Studio’s upcoming in-person events: https://thecoachingtherapist.com/emotional-fitness-studio/
– Related episode: 129. Digital Mindfullness https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-mental/id1651744916?i=1000699768222
Progressive Relaxation Episode: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-mental/id1651744916?i=1000636390953
Learn more about Leading Lady Coaching here: https://leadinglady-coaching.com/
Let’s connect and keep the conversation going!
 
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/

135. Burnout, Boundaries, and Redefining Success in High-Pressure Jobs with Tanner Greenwalt

Burnout doesn’t just happen in therapy rooms or hospitals—it happens in boardrooms, loan offices, and anywhere women are expected to give endlessly without pause. In this episode, we’re joined by Tanner Greenwalt, a seasoned mortgage professional who is changing the way her industry views mental health and success.
Tanner shares her personal journey through burnout, what recovery looked like, and how she learned to set boundaries in a profession that rarely encourages it. We also discuss what burnout really feels like (hint: it’s not just being tired), why slowing down is essential—not selfish—and how mental health should be the foundation of any meaningful definition of success.
We talk about:
What burnout really looks and feels like in high-pressure jobs
The hidden emotional toll of careers in finance and service industries
Tools for completing the stress cycle during your workday
The lie that burnout is "just part of the job"
Redefining success around mental health, joy, and sustainability
Advice we’d give to our younger selves about boundaries and wellbeing
Why wellness isn’t a luxury—it’s a necessity
Resources Mentioned:
Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski
Pique Your Interest Podcast by Tanner Greenwalt (Spotify + YouTube)
Let’s connect and keep the conversation going!
 
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/

134. The Truth About Midlife: Perimenopause, Mindset, and Owning Your Power with Dr. Sara Poldmae

Feeling off lately and wondering if it's perimenopause—or just life? You’re not alone.
In this episode, we sit down with Dr. Poldmae a licensed acupuncturist, Doctor of Acupuncture and Chinese Medicine, and founder of Meadow Hill Wellness, to cut through the noise, demystify midlife, and talk about what’s really happening to your body, your mind, and your identity during this powerful season of change.
In this episode, we dive into how stress mimics perimenopausal symptoms, how to complete the “stress cycle” to support your body, and how to reframe aging from something to fear… into something to celebrate.
In this episode:
What perimenopause and menopause actually are (spoiler: it’s not just about your period)
Why mindset matters more than ever during midlife
The connection between emotional health and physical symptoms
How society has made women feel invisible—and why that narrative needs to change
Tools to regulate your nervous system and complete the stress cycle
What Dr. Poldmae wishes every midlife woman knew about her power, purpose, and health
Mentioned in this episode:
Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski
Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Jennifer Osterhouse Design https://jenniferosterhouse.com/
Connect with Dr. Sara Poldmae:Website: https://risingwomanproject.com/Meadow Hill Wellness: https://www.meadowhillwellness.com/Rising Women Project Podcast: https://risingwomanproject.com/podcast-archive/
 
Let’s connect and keep the conversation going!
 
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/

133. How Much Protein Do Women in Midlife Really Need?

Protein is having a moment—but how much do you actually need?
In this episode, we’re digging into the hype, the research, and the real-life application of protein intake for women in all stages of life, including perimenopause and menopause. With so much noise around macros and protein powders, it can be hard to know what’s real and what’s just diet culture in disguise.
Elizabeth breaks down the science (with receipts), Tara shares what’s trending in the fitness world, and Maria asks all the questions we know you’re wondering too.
 
In this episode:
 
Why nutrition is more nuanced than social media makes it seem
How much protein you might need—and what the research actually says
What you need to know about the RDA
Red flags when you’re eating too much protein
Easy sources of protein beyond chicken and fish
When and why to use protein powder or bars
Why your overall eating pattern matters more than a single meal
 
Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Jennifer Osterhouse Design https://jenniferosterhouse.com/
Learn more about Leading Lady Coaching here: https://leadinglady-coaching.com/
 
Let’s connect and keep the conversation going!
 
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/

132. From Body Negativity to Body Love: Reframing How We See Ourselves

Why is it so hard for us to love our bodies?
In this episode, we explore the pervasive body negativity women are taught from an early age—and what it takes to shift that narrative. Inspired by a moving presentation from Tara, we dive deep into how we speak about, think about, and experience our bodies. Instead of focusing on what our bodies look like, we celebrate what they do.
We share personal reflections, powerful mindset shifts, and a call to action to rewrite the script—not only for ourselves but for the next generation. It’s time to write our bodies love letters! XOXO
In this episode:
A quote from Kate Winslet that sets the tone for the conversation
How cultural messaging trains us to bond over hating our bodies
Reframing body appreciation to focus on function over form
The difference between what others see and what we feel about our bodies
Encouragement to speak kindly about your body in front of your children
How to lovingly interrupt negative body talk in your friend circles
A reminder that every body—yours included—is doing something incredible every day
Resources mentioned in this episode:
Book: More Than a Body https://www.morethanabody.org/
Your Body Is Amazing – Tara’s Instagram Post: https://www.instagram.com/p/C8cds-Juqgp/
Previous Episode Mentioned: Naked In The Mirror: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000666075304
 
Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Jennifer Osterhouse Design https://jenniferosterhouse.com/
Learn more about Leading Lady Coaching here: https://leadinglady-coaching.com/
 
Let’s connect and keep the conversation going!
The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e
 
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/