exercise tips

In today's episode, I talk about my top 7 things you can do to make your home less toxic. But first, why is this important? I’m going to give you 3 reasons why reducing the toxic load in your home is incredibly important. Enjoy!

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

The benefits of walking are numerous, but here are a few: improved sleep, flexibility, better posture, better mobility, better digestion, and the list can go on...
In today's episode, I give you some new ideas and reinforce some old school ideas on how to get those steps in.

I talk about the Oura Ring a lot in this episode, so there is a link for you! 🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

Perhaps you've heard about how Steady State Cardio can help with your hormones and fat loss...if not...here is an episode giving you the 411 on SSC; what it is and how it helps!

https://stan.store/melissahadleyfitwithMS

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

Feeling drained and unmotivated? Join me for a refreshing, information-packed coached walk where we'll uncover simple hacks to zap fatigue and boost your energy.

This walking podcast episode gives you real life, practical tips to help you get more energy including:

Energy boosters

• Movement moments: Small bursts of movement throughout your day can unlock endorphins, your body's natural happiness chemical. Even the shortest time can leave you feeling more energized and focused.
• Hydrate the smart way: Ditch fatigue and keep your energy flowing with simple hydration hacks.
• Better snacks: Ditch the sugar crash and fuel your day with power snacks that keep you going without the dip in energy.

Recharge & Refocus

• 5-minute recharge: Give your mind and body a quick reset with 5-minute mindful breaks during the day. 
• Energy vampires vs. enhancers: Who is the Colin Robinson (energy vampire) that drains you, and who lifts you up? How does eliminating your energy vampires improve your life?
• Healthy desk habits: Break free from the chair. Defy the energy slump with simple desk exercises and stretches.
• The coffee secret: Uncover the surprising energy boost from a glass of cold coffee (caffeine oh how I love thee) after a workout or walk. 

These simple hacks (and more - have a listen) will make a big different in your daily life, health and energy levels. 

This coached walk episode is the no background walking music version. If you want to walk to a beat, listen to episode 33A. There’s a bell at the halfway point so you can turn around. 
 
 So, grab your shoes, take a deep breath, and let this walking podcast give you the energy boost you need. 

Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.

Feeling unmotivated and drained? Head out on a coached walk with me, where we'll chat about practical hacks to banish fatigue and bring up your energy levels.

In this walking podcast episode, discover real-life tips to give you an energy boost, including:

It’s all about the burst: Experience the power of small bursts of movement throughout your day, letting those awesome endorphins—your body's natural happiness boosters—give you a renewed lease on life. Even brief moments can leave you feeling more energized and focused.

Hydration strategies: Say bye bye to fatigue with these simple hydration hacks to keep your energy flowing all day.

Smart snacking: Stop the sugar crash and embrace power snacks that fuel your day without the energy dip.

Recharge & refocus: Take a 5-minute recharge to reset your mind and body during the day.

Ditch the vampires: Who is the Colin Robinson in your life (energy vampires)? Who lifts you up? Why should you ditch the vampires and spend more time with the enhancer?

Healthy habits at work: Break free from the chair-induced energy slump with easy “no show” desk exercises.

The coffee secret: Get a surprising energy boost from a glass of cold coffee (caffeine, my true love) after a workout or walk.

These straightforward hacks, along with more tips, will make a big difference in your daily life, health, and energy levels.

This coached walk episode is the version with background walking music. If you prefer no background music, head over to episode 33B. Look out for the bell signaling the halfway point if you want to turn around.

So, lace up your shoes, take a deep breath, and let this walking podcast be the catalyst for the energy boost you've been searching for.

Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.

Are you confused about which form of exercise to choose from the different options available?

In this episode, you  can understand how to choose the best exercise that suits your fitness goal

Join my exclusive WhatsApp group- Ticket To Transformation where you can learn how to access all my free and paid courses, workshops and 121 services

And if you are a trainer, or coach or have specific knowledge to share?
You must be a part of my mentor, Siddharth Rajsekar's community - Internet Lifestyle Hub 

Are you tired of feeling like your nutrition is all over the place? Are you struggling to stay on track with your fitness goals? Do you find yourself lacking motivation and accountability on your wellness journey? If this resonates with you, then look no further – as your dedicated wellness coach, I am here to help you!!

🍎 Fuel Your Body with Optimal Nutrition
💪 Crush Your Fitness Goals
🔥 Ignite Your Motivation and Accountability
🤝 Transformation Beyond Fitness
🌈 Your Journey Starts Today
www.melissahadley.com

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

Baby steps is the name of the game when it comes to your fitness journey. You do NOT have to do everything at once. You can take one thing and build upon it. I hope this episode is helpful as you work towards a healthier you in 2024. 

Emails for 1-on-1 Coaching: northstarcoaching4@gmail.com or gettingitback4good@gmail.com

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

With the new year upon us, I’m not going to talk about the typical goal setting steps or how to make a vision board, or anything like that, but instead I’m going to talk about alcohol. I’ve talked about it before, but I did a Dry January last year and my intention for the new year is to do it again and to do a dry month every other month or so.

Today, we're diving into a topic that many people ponder but rarely discuss in-depth: the effects of alcohol on our bodies and steps we can take to move away from alcohol consumption.  So grab a cozy spot, sit back, and let's get started!

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

10 ways to stay healthy or work towards healthy during the holidays...

1. Maintain a Balanced Diet

2. Stay Hydrated

3. Practice Portion Control
...and 7 more tips! I hope you enjoy today's episode!

Cheers to your health! 

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

Now, for those who are unfamiliar with the Oura ring, let me give you a quick rundown. The Oura ring is a sleek and stylish wearable device that fits on your finger. But don't be fooled by its small size, because this little ring is packed with an array of advanced sensors that can track your sleep, heart rate, temperature, and activity levels. It's like having a personal health coach right on your finger!

One of my favorite features of the Oura ring is its sleep tracking capabilities. With its built-in sensors, it measures the time and quality of your sleep while providing valuable insights into your sleep patterns. By analyzing your sleep stages, it can determine both the duration and the effectiveness of your sleep. This information is especially helpful for those looking to improve their overall well-being. This has been so eye opening for me to see! When you have this info it also tells you how ‘ready’ you are to tackle your day; so should you take it easy during a workout the next day? How did eating too close to bedtime affect your sleep and yes, how did having that glass of wine affect your sleep too. HUGE eye opening pieces of data....

Link to grab yours: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

In today's episode, I am holding a coaching session with one of my clients, Kristen. We will be diving into the first phase of attacking what is holding her back from reaching her health and fitness goals. We only had a short time to really dive in, so in subsequent coaching with her, we will dive even deeper and check in to see how she is doing with her next steps that I gave today.

Items mentioned in today's episode:
Monthly Group Coaching:  https://stan.store/melissahadleyfitwithMS
Shakeology: https://www.teambeachbody.com/shop/us/d/chocolate-plant-based-vegan-shakeology-SHKCHVegan?referringRepID=146964
21 Day Fix: https://www.teambeachbody.com/shop/us/b/superblock/21dfsuperblock
?referringRepID=146964

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

Are you making the most of your workouts or just going through the motions? What if there were proven 'workout hacks' that could supercharge your calorie burn? 

In this enlightening episode of "me&my health up", host Anthony Hartcher delves deep into the workout hacks designed to maximise calorie burn. Discover the science behind why certain routines leave you feeling drained, while others supercharge your energy.  

Learn the difference between rapid weight loss and a more sustainable, gradual approach. Anthony sheds light on the importance of post-workout recovery, the role of lactic acid, and the benefits of a balanced exercise regimen.  

If you've ever felt stuck in your fitness journey or wondered how to get the most out of every sweat session, this episode is a must-listen. Dive in and uncover the workout hacks that will transform your fitness game. Whether you're a weekend warrior or a seasoned athlete, these insights will ensure you're not just working hard but working smart.  

 
About me&my health up & Anthony Hartcher 

me&my health up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my health up which provides holistic health solutions using food as medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.

Don't miss out on these life-changing tips – tune in now! 

Listen on: Apple Podcasts   Spotify

Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

Nutrition and Fitness. Join the conversation with Adriana Santiago, who has been recognized and celebrated for her exceptional skills as a phenomenal volleyball player. Now, she's dedicating that same drive to pursuing a degree in nutrition while staying committed to her fitness goals.

Whether you are seeking inspiration for your own wellness journey, or you're a fellow student looking for guidance on balancing academics and exercise, Adriana shares fantastic suggestions to invite you on a journey toward improved health and fitness:

• Balancing Act: Learn practical tips for managing your nutrition and fitness goals to lead a healthier lifestyle.
• Discipline and Determination: Discover how discipline and determination can be your allies on the path to improved wellness.
• Travel Insights: Get tips on maintaining a healthy lifestyle while exploring new places, as she did on her trip to Dubai.

Tune in for your dose of inspiration.

About Adriana:

Instagram: adrianasg.fit

HS: Earned academic All-State and All-District honors

College: Earned All-Academic honors in 2019 and 2020. Earned Athlete of the Month honors in 2019

Other episodes you'll enjoy:

Jasmine Rodriguez | Singer Songwriter

Lidia: Empowering Latinas in Tech

Karina | Latina Equestrian | Inclusivity and Diversity in STEM

Natalie | The Latina Techie

Sandra | Starting Over - Path to a New Career | Europe

Martina | Personal Development | New York Travel

Joyce | Brazilian in New York | Finance | Budapest Travel

Lorena | Texan | Hospitality Entrepreneur | Mexico City Travel

Connect with me:
Website: LatinaInAmericaPodcast.com

Instagram: @LatinaInAmerica

Other Show: Life 100 Podcast

Article: Life 100 Podcast featured on OPRAH Magazine (@oprahdaily) #26

Linktree: Latina In America

YouTube: Latina In America Podcast

This one…this one hits my heart. Today's interview is with my dad. He was not live with me on the recording, but I did send him some questions prior that he answered. He is very open with his story in the hopes that it will help someone else out there. 

 For anyone who is or knows someone who is struggling with alcoholism Recovery Centers of America is where he went. Here is the link to find out more about them.

Link to Sober October Group: https://www.facebook.com/groups/687782261807940
 

🔆Hormone Safe Products: https://northstarcoaching.hughandgrace.com/

🔆 Stan Store for Group Coaching: https://stan.store/melissahadleyfitwithMS

🔆Lets Connect: https://www.instagram.com/melissa.hadley.fitwithms/

🔆Oura Ring: https://ouraring.com/raf/b8a0569fc9?utm_medium=iac

🔆Meal Plans!! https://stan.store/melissahadleyfitwithMS

🔆Healthy Connections Podcast Community FB group! https://www.facebook.com/groups/687782261807940

🔆Amazon affiliate link to all of my favorite things! https://www.amazon.com/shop/melissa_hadleyfitcoach

🔆Support the show (thank you!!): https://www.buzzsprout.com/1987564/support

🔆No-Alcohol Beer! https://fbuy.io/athleticbrew/melissa45

FTC disclaimer: All the opinions expressed are my own and in no way are meant to trea...

Are you trying to gain strength on your barbell back squat? In this episode of the podcast, Evan discusses how he added roughly 200lbs to his squat in under one year's time. Topics discussed include training, sleep, nutrition, supplementation, social factors, and mental health. We also discuss a few research studies that provide information on increase squat 1RM over a short period of time. The episode transitions into our music segments where we highlight one of our favorite albums of the year as well as our selection for song of the week. We hope you enjoy!

Song of the Week: Pale Iris by ERRA

Music Articles: 

• https://boolintunes.com/reviews/album-review-cliffside-deeper-water/
• https://heavymag.com.au/erra-punch-out-new-single-pale-iris/

Research Articles: 

• https://peerj.com/articles/12189/
• https://pubmed.ncbi.nlm.nih.gov/26439782/
• https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

Sample 12 Week Squat Program:

• https://www.muscleandstrength.com/workouts/12-week-super-squat-workout

Follow us on Instagram @mc_muscle!

Welcome to Episode-7 of the Stronger Men Project

Confused about pre-workout nutrition- what to eat or drink before a workout?

Then this episode is for you

If you want to understand how to set a sustainable fitness lifestyle in 6-simple steps, I invite you to register for my Webinar

Are you a trainer, or coach or have specific knowledge to share?

You must be a part of my mentor, Siddharth Rajsekar's community - Internet Lifestyle Hub 

Exercise is a well known method for losing weight. However, some individuals can push their bodies too far in an attempt to get into shape or lose fat.

So how much exercise is too much? How do you know if you're overdoing it? On this episode of The Dr. Kris Podcast, Dr. Kris and Steve Brown explore these questions as well as:

• The stressors exercise can put on the body;
• Gentler types of exercises, such as isometric and weight; and
• How butyrate, vitamin D, and other supplements can help.