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

59. Progressive Muscle Relaxation Technique | Stress Relief

In this episode, Tara De Leon walks us through a progressive muscle relaxation drill. Progressive muscle relaxation [PMR] is a relaxation technique of stress management. If you have never tried this technique before, it is great to have this in your stress relief toolbox. 
 
You can do this anytime you are feeling tense, such as at the end of the day, or even when you are stuck in traffic.  This technique is all about visualizing Chi, or energy. 
 
Save this episode for whenever you are feeling stressed and be sure to share it with your family and friends this holiday season! 
 
Let’s connect and keep the conversation going!
 
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
 
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
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

58. How Diet Culture is Erasing Cultural Foods with Dr. Hortencia Jiménez

There is an intersection between cultural foods, racism, oppression, and diet culture. In this episode, Maria, Elizabeth and Tara speak with Dr. Hortencia Jiménez, a sociologist who has a mission to heal food and body image through UNdieting. She is leading the way with an indigenous, intersectional, social & racial justice lens.
 
 Topic discussed in this episode:
The connection between systemic racism and diet culture.
How food has been racialized from a sociological lens. 
How to embrace cultural foods, while finding balance in your diet. 
What role the patriarchy plays in diet culture.
How Dr. Hortencia Jiménez entered into the anti-diet space.
The damage that diet culture is doing to heritage and relationships 
Thinking of food as more than just calories. 
How to take action from this episode and continue to normalize this conversation. 
 
Dr. Jiménez was born in Nayarit, México and raised in Watsonville, California. She spent her childhood summers and teenage years working in the fields, picking raspberries alongside her grandmother. Dr. Jiménez is the first in her family to earn a doctorate degree from both her maternal and paternal side of the family. She received her B.A and M.A in Sociology from San Jose State University and Ph.D in Sociology from the University of Texas at Austin. Dr. Hortencia Jiménez is a Sociology professor at Hartnell College and founder of the Sociology Club and co-founder of the Student Parent Club.
 
“Diet culture has gaslighted us to think our uniqueness is the problem.”
 
Connect with Dr. Hortencia Jiménez:
Website: http://hortenciajimenez.com
TikTok: https://www.tiktok.com/@drhortenciajimenez
Instagram: https://www.instagram.com/drhortenciajimenez/
 
Let’s connect and keep the conversation going!
 
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
 
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
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

57. Everything You Need to Know About Pelvic Health with Dr. Gina Hahn

Have you heard about Pelvic Floor Therapy? This episode with Dr. Gina Hahn will get you up to date on everything you need to know about this important topic. 
Gina Hahn is a Licensed Doctor of Physical Therapy and Kettlebell Coach. She is an expert in the treatment of orthopedic and pelvic floor symptoms, both acute and chronic. She has a special interest in working with women throughout the lifespan because of her own life experiences. 
Gina approaches physical therapy with a coaching mindset. She provides a game plan for you — from where you are now to where you want to be, and then holds you accountable throughout your journey. 
Her philosophy on physical rehabilitation is that it takes time and effort. She will design with you a treatment plan based on your symptoms and your story. She will encourage that your plan includes a routine of self-care, for example physical activity, strength training, meditation, and good sleep habits. The routine should evolve as you progress.
Through her professional experience, as well as her personal experience with sports injuries, Achilles surgery, and childbirth, she has learned that health and fitness can help us recover faster and with fewer complications. She wants that to be your experience too.
 
Topics discussed in this episode:
Getting the word out about Pelvic Health Physical Therapy and its importance.
What causes issues with the pelvic floor, and how physical therapy can help.
How to know if you need pelvic floor therapy.
How intercourse should be pleasurable and what issues the pelvic floor can cause.
How to improve your pelvic floor, and when to see a doctor. 
 
Connect with Gina:
Instagram: https://www.instagram.com/performxtherapy/
Facebook: https://www.facebook.com/performxtherapy
If you are local to Annapolis, MD, you can message Gina for an in-person consultation.
 
Let’s connect and keep the conversation going!
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
 
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
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

56. Wellness Rebranded: One Year Reflection

Welcome to the special 1-year episode of the Wellness Rebranded Podcast! In this episode the hosts Tara, Elizabeth and Maria reflect back on their favorite memories from the past 365 days, and share lessons they have learned along the way. 
They also dive into an interesting conversation about how podcasting can mirror diet culture in many ways, as well as discussions on emotional wellness and mental health.
 
Topics discussed in this episode:
Reflection of the past year of the podcast. 
Tips for breaking up with diet culture.
Mindset blocks that the trio had to overcome to start the podcast.
Taking messy action.
Managing self criticism and giving yourself grace.
The importance of taking risks
 
If you want to share your thoughts on the podcast, please reach out to Tara, Maria and Elizabeth or leave a review on Apple Podcasts! Cheers to year 1 and looking forward to year 2🥂
Let’s connect and keep the conversation going!
 
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
 
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
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

55. Reclaiming Confidence: A Fat Shaming Survival Guide

TW: Talk of Fat Shaming & Weight Stigma
As we are moving towards a body positive society, there are always setbacks. 
 
This episode was inspired by a situation that the host, Tara, experienced recently. Tara was asked to speak at an event and recorded a promo video for the organization to promote it. Once the video was posted, Tara was met with hateful comments shaming her about her body weight and qualifications about being a personal trainer due to her appearance.
 
Despite her journey of self-acceptance, the backlash from her colleagues affected her mental well-being.
 
Throughout this episode, the hosts, including a personal trainer, therapist, and dietitian, provide valuable insights into handling and navigating body shaming, even in an era that promotes body positivity.
 
If you've experienced body shaming or any form of bullying, this episode offers practical tools and advice to help you overcome negativity and emerge stronger.
 
Topics discussed in this episode:
Tara's recent experience with body shaming.
Insights from personal trainer, therapist, and nutritionist hosts on dealing with body shaming and weight stigma.
Practical tools and advice for overcoming negativity and bullying.
Tips for promoting self-acceptance and body neutrality.
Emphasizing the importance of weight inclusivity in today's era.
 
Remember: All bodies deserve unconditional respect and care.
 
Let’s connect and keep the conversation going!
 
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
 
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
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!

54. When to Reach Out for Mental Health Help: A Recipe for Well-being

Today, the wellness trio, Maria, Tara and Elizabeth, are talking about a crucial topic - recognizing when it's time to reach out for help with your mental health. Calling in help during a mental health crisis can be scary, but it does not need to be. 
 
Maria, a licensed mental health therapist, offers her expert insights on recognizing the right time to seek help for your mental health. Discover the 4 essential questions to ask yourself in this episode.
 
Topics discussed in this episode: 
4 questions to ask yourself to know when it is time to reach out for help
The importance of maintaining a healthy mindset
Preventative steps you can take to avoid a mental health crisis. 
Things to watch out for in others who you may think need help with their mental health. 
Practical tips that can help our listeners determine when it's time to make that call to an expert.
 
Remember: it is okay to get help with your mental health! Empower yourself and others by recognizing the signs and understanding when it's time to call in the experts.
 
Join us for the Wellness Rebranded - One Year Anniversary and Networking Party! If you are near Annapolis, MD come join us on November 1st for an evening of connection, stories, belly laughs, mingling, music, and appetizers. Get your free ticket here: https://www.eventbrite.com/e/wellness-rebranded-one-year-anniversary-and-networking-party-tickets-734828510857?aff=oddtdtcreator&fbclid=IwAR0dD4zuu7EmE6V0-_DsgwKJ_12xSFqP5svuS17YIwl8dyELcqVOGT2wvd4
 
Let’s connect and keep the conversation going!
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
 
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

53. Mobility and Functional Training as an Exercise Style with Jana Barrett

All the way from scenic New Zealand, fitness and mobility coach Jana Barrett shares some wonderful insights and important information, especially for women over 50. This is a time when peri-menopause and menopause can cause our hormones to go a little crazy. But that doesn’t mean we have to go crazy with diet culture or extreme fitness!
Listen as these ladies talk about some important concepts from a healthy wellness perspective…
Among other topics, some of the things they discuss are:
The difference between a “normal” workout and a mobility-focused workout
The importance of using a progressive, managed movement program
What physical changes occur once a woman has entered peri-menopause and how it affects her ability to exercise
How long do we really need each day to maintain optimal health
The “bottom line” of what makes movement meaningful, and how you can prioritize it!
The difference between losing weight and building muscle
 
“I really would like women to stop focusing on what they look like and instead focus on what their bodies can do.” - Jana Barrett
 
Reach out to Jana::
On her website - JanaBarrett.com
In her Facebook group - https://bit.ly/3ZEy08D
On Instagram - @jana_movement_coach
Her YouTube channel - https://bit.ly/3EX4AZM
Her 12-week signature program, She Moves and Flows
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: @coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: @elizabeth_harris_rd

52. Intuitive Eating with a Larger Body

In this engaging conversation, the healing trio talk to Natasha (Tash) Ngindi, aka “The Thick Nutritionist” about her story and her journey with body positivity and diet culture. She also shares how she has come through it determined to rebrand body-acceptance and the joy of movement in her own way.
Some of the topics they discussed are:
Who made these standards, anyway?
Creating a life around who we are, apart from body-shape and diet culture.
How joyful movement can be such a boost to our self-image and health
 
“There’s truly nothing that makes you a better person…by losing weight.” - Tash Ngindi
 
About Tash:
…Dedicated to spreading the good news about intuitive eating, body-acceptance, and the joy of engaging in enjoyable movement, Tash’s desire is to show you that you can be healthy at every size… We all deserve to live a fulfilling life, free of the pressures of diet culture.
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
Reach out and connect with Tash:
On Instagram @thethicknutritionist
On YouTube - https://bit.ly/3ZDpB5i
Her website - The Thick Nutritionist - https://www.thethicknutritionist.com/
Resources mentioned:
Grab a copy of her free Nourish Your Mindset workbook
Register for online Zumba!
Explore 1-2-1 Coaching with her
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: @coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: @elizabeth_harris_rd

51. The History of Women’s Fitness

For some of us, this may be a trip down memory lane! Listen closely as Tara shares facts and once-famous names in the health field from years gone by, and reminds us of some of the exercise fads (some of them, pretty funny!) that have come and gone. 
How many people and routines did you know or remember? And the real question: how many Jane Fonda videos do you still have in the closet?
Join the healing trio in this informative and fun conversation!
 
Some takeaways:
It’s really interesting to note how our society’s views of and approaches to exercise, movement, and body image have changed over the years…
It’s also interesting to note what hasn’t changed - and yes, we’re looking at you, diet-culture!
 
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
Resources mentioned:
Book: Lessons in Chemistry on Amazon
Tara mentioned ep,26 - Weight Stigma in Healthcare
 
What would YOU like us to discuss? We want to make this show helpful and effective, so reach out and let us know!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: @coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: @elizabeth_harris_rd

50. The Power of Self-Compassion: Unlocking the Path to Well-Being

Do you want to experience a greater sense of self-compassion and improve your overall well-being? If so, here’s the solution that can help you get there! By incorporating a specific approach into your daily life, you can cultivate increased self-compassion, leading to improved overall well-being. Discover the key to unlocking a more nurturing and compassionate relationship with yourself, resulting in a heightened sense of personal wellness.
 
Self-compassion is seeing the suffering in you or seeing that you're experiencing uncomfortable emotions and then feeling compelled to relieve that suffering - 
you take action!
 - Maria Winters
 
In this episode, you will be able to:
Rediscover the power of self-compassion and its crucial role in enhancing your overall well-being.
Engage with the concept of body image, and understand why self-acceptance is key to a healthy mind and body.
Understand the difference between empathy and compassion.
Consider your internal self-talk and the myriad of ways practicing self-compassion can change it positively.
How self-compassion helps you deal constructively with the inevitable pain in life.
Pinpoint how self-compassion serves as an unparalleled tool in your journey toward self-care and personal growth.
What was YOUR takeaway? Share it on socials and don’t forget to tag us so we can share it too!
 
Also, if you found this episode helpful, we’d really appreciate a 5-star rating and review on Apple podcasts so that others may find our show and discover a new way to rebrand wellness!
Let’s connect and keep the conversation going!
 
Tara De Leon, Master Personal Trainer
Email: FitnessTrainer19@hotmail.com
Instagram: @tara_de_leon_fitness
 
Maria Winters, LCPC, NCC
Instagram: @coaching_therapist
FB: MWcoachingtherapy
Website: www.thecoachingtherapist.com
 
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth
Instagram: @elizabeth_harris_rd
Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good