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

146. Rebranding Exercise: Why “Exercise Snacks” Might Be the Secret to Consistency

We get it. You're trying to fit everything into your mornings: a workout, meditation, a full breakfast, maybe even the Today Show. But who has time for all of that before the workday starts? In this episode, we’re breaking down the concept of exercise snacking—short bursts of movement you can sprinkle into your day to support your physical and mental health without needing a full gym session.
From four-minute Tabata sets to dance parties while making breakfast, we explore creative ways to rethink what counts as “exercise” (spoiler: a lot more than you think). Plus, we share the companion ideas of nutrition nudges and mindful minis—because small steps do add up.
In this episode:
What exercise snacking actually is (and why the name needs a rebrand)
How short workouts can offer major benefits
Real-life examples of “snacks” that count—from stair sprints to pool piggybacks
Why mindful moments and small nutrition upgrades make a difference too
How to habit stack these into your day without adding more to your to-do list
This episode was brought to you by Leading Lady Coaching. Learn more here: https://leadinglady-coaching.com/
Sign up for Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup
 
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/

145. Do You Really Need 10,000 Steps a Day? Let’s Debunk This Wellness Myth

What do Bigfoot, the Loch Ness Monster, and the “10,000 steps a day” rule have in common? They’re all a little mysterious… and maybe a bit made up.
In this solo episode, personal trainer Tara breaks down the truth behind the 10K steps myth and shares what the research actually says about how many steps you need for better health. Spoiler: it’s not as much as you’ve been told.
In this episode:
Why the 10,000-step target isn’t rooted in science
What studies show about how fewer steps still create massive health benefits
The real number of daily steps that make a difference
Easy, creative ways to sneak in more movement (without hitting the gym)
Why any movement is better than none—and how to make it count
Whether you’re a weekend walker, a desk dweller, or a step-count queen, this episode will leave you feeling encouraged, informed, and totally seen.
Connect with us:
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/

144. Wellness on a Budget: Free & Affordable Tools for Your Mind, Body, and Plate

Focusing on your wellness does not need to be expensive!  This week, we’re breaking down realistic, accessible, and low-cost wellness tools that support your emotional health, physical fitness, and nutrition without breaking the bank.
From free apps and YouTube workouts to budget-friendly meals, library resources, and community clinics, we share creative and effective ways to grow and feel good—no matter your budget.
Resources Mentioned:
Download our free Self-Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37eElizabeth’s free nutrition resources & blog: https://elizabethharrisnutrition.com/Maria’s Emotional Fitness Studio: https://thecoachingtherapist.com/emotional-fitness-studio/Tara’s HIIT classes & fitness programs: https://www.ptdistinction.com/taradeleonfitness?fbclid=PAZXh0bgNhZW0CMTEAAafVS3A8jhe40wVYnhIg_BLc1nXS1BI1XDoA47D5Tl5eIUBVCxqAt1n2E-ohzQ_aem_XBmsDzdPQUKPzVCQc9WqtAThe book: Hot Mess to Hot Mom: https://www.amazon.com/Hot-Mess-Mom-Transformational-Childbirth-ebook/dp/B0CW4PX3VJBook recs: Intuitive Eating, Body Kindness, The Body Keeps the Score, Mind Gym, Atomic Habits,The Gifts of Imperfection, Gentle NutritionApps: Insight Timer, Ten Percent Happier, Happier AppSites: NAMI.org for support groups and mental health resourcesLocal libraries, community centers, and donation-based classes
Connect with us:
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/

143. What Does “Listening to Your Body” Even Mean? Understanding How Food Actually Makes You Feel

“You should listen to your body” — but what does that actually mean?
In this episode, we’re breaking down one of the most common (and confusing) pieces of advice in the intuitive eating space: how to actually understand how food makes you feel. If you’ve ever thought, “I want to listen to my body… but I have no idea what I’m listening for,” this one’s for you.
We walk through the real-life barriers that block us from tuning in — like busyness, distraction, diet rules, and self-worth — and then guide you through simple ways to reconnect with your internal cues. From digestive reactions to emotional responses, energy levels to satisfaction, we cover the full spectrum of physical and mental signals your body gives you after eating.
In this episode:
How to check in with simple prompts like “pleasant, unpleasant, or neutral?”
What to notice beyond fullness: energy, mood, digestion, and more
How to move from food rules to body trust
Real-life examples (including some funny ones!) of how tuning in changes everything
Whether you're just starting your intuitive eating journey or want to deepen your connection to your body, this episode will give you practical tools and new perspectives to explore.
Uncover your invisible diet: https://elizabethharrisnutrition.com/invisible-diet
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/

142. Feeling Good Without Chasing Change: Part 2

If your body couldn’t change no matter what—how would you show up for yourself?
This follow-up episode dives deeper into one powerful question that left Maria reeling (in the best way). What if your body stayed exactly as it is—forever? Would you still hit the gym? Would you live off chocolate cake? Would you finally wear the bikini?
We talk honestly about body acceptance, the difference between looking good vs. feeling good, and how our motivations shape our behaviors. Spoiler: even the experts have off days, skipped workouts, and regret eating 700 M&Ms. You’re in good company.
In this episode:
What it really means to feel good in your body
Why chasing physical changes isn’t the only path to wellness
The truth about intuitive eating (no, it’s not just eating cake all day)
The evolving, messy, beautiful relationship we all have with food and fitness
Permission to be imperfect—and show up anyway
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/

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/