Have you been struggling to stick with a routine this summer? Have your workouts felt all over the place, or maybe nonexistent? You’re not alone, friend. Between unpredictable schedules, vacations, late nights, and constant changes in routine, it can feel almost impossible to stay consistent with workouts right now. But here’s the truth: You don’t have to wait for life to “settle down” to get back on track. In this episode, I’m sharing simple, realistic ways to reset your workout routine and get back on track during a busy, unpredictable summer - so you feel strong, energized, and confident. You’ll hear how my own summer has felt completely out of rhythm and the practical strategies I’m using to fit in workouts, even when the distractions of summer arise. From creating a weekly anchor plan to letting go of all-or-nothing thinking, these tips will help you stay active without the guilt and without adding more stress to your plate. If your workout routine has taken a hit this summer, this episode will help you find your footing again, with flexibility, grace, and a fresh plan that fits your busy summer life. Now, go grab your water, and let’s dive in! Corene   RESOURCES & NEXT STEPS:    Enjoying the podcast? Subscribe & leave a review to help people find the show! Want a simple and effective workout plan to follow? Join one of my 12-Week Workout Programs. Enjoy quick and effective workouts designed specifically for women who want to be fit, healthy and mobile as they get older. >>> Get Fit Workout Program (Beginner Program)  >>> Fit For Life Workout Program (Intermediate Program)   JOIN US IN THE FIT FOR LIFE CLUB! Get the guidance, accountability and support you need to implement fitness and nutrition habits that make the biggest difference to your health, fitness, and your body composition - in a way you can realistically fit into your busy, everyday life. If you are ready to create a fit, healthy body you feel confident in, Click Here to Join the Fit For Life Club!    What Fitness and Nutrition topics do you want to hear more about on the podcast? Click Here to Submit Topic Request!   Visit: https://LeavenworthHealth.com Contact Me: Office@LeavenworthHealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

Looking for fun and easy ways to stay fit and active this summer, without needing structured workouts? Welcome to the first episode of the Fitness and Food Made Simple Summer Series! In this short and sweet episode, I’m sharing 10 ways to stay fit and active, even when your summer schedule is packed with work, vacations, BBQs, kids' activities, and late nights. If you struggle to fit in traditional workouts, this episode is your reminder that movement doesn’t have to be perfect to count. These ideas will help you stay fit, feel good, and move your body in realistic ways - no gym required. 🎧 This episode will show you how to:• Stay active with kids at home• Add more movement to your busy days• Make fitness feel fun and flexible this summer• Shift away from the “all or nothing” mindset• Feel energized, strong, and confident in your body Whether you’re trying to restart your routine or just want to add more movement to your day, these ideas will help you make fitness simple, joyful, and sustainable all summer long. Go grab your water and let’s get started!Corene RESOURCES & NEXT STEPS:    Enjoying the podcast? Subscribe & leave a review to help others find the show! Want a simple effective workout plan to follow? Grab one of my 12-Week Workout Programs Here: >>> Get Fit Workout Program (Beginner Program) >>> Fit For Life Workout Program (Intermediate Program) Want One Week of FREE Workouts? Get them Here: >>> Get Fit Workouts (Beginner Program) >>> Fit For Life Workouts (Intermediate Program) JOIN US IN THE FIT FOR LIFE CLUB! Get the guidance, structure, accountability and support you need to learn how to implement the fitness and nutrition habits that make the biggest difference to your health, fitness and body composition - in a way that realistically fits into your busy, real life.  If you are ready to create a fit, healthy body you feel confident in, Click Here to Join the Fit For Life Club!    What Fitness and Nutrition topics do you want to hear more about on the podcast? Click Here to Submit Topic Request!   Visit: https://LeavenworthHealth.com Contact Me: Office@LeavenworthHealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

Ready for a realistic Spring Health Reset? In this episode, I’m sharing 3 simple, powerful habits you can start practicing this week to help you feel stronger, healthier, and more confident in your body. And no, you don’t need a detox, a diet, or a crazy workout schedule to make it happen. With the longer days and spring energy rising, now is the perfect time to refresh your routines in a way that actually fits your life. Whether your goal is to boost your energy, support your metabolism, lose fat, or just feel better in your body and clothes as summer approaches, these 3 doable habits are exactly what you need. In this episode, I talk about: The one nutrition shift that can improve your energy, muscle growth, cravings, and body composition. The underrated daily movement that supports metabolism and fat loss - especially for women over 30. The most effective (and efficient) way to build a fit, strong body—even if you're short on time. This episode is your permission to ditch extremes and start creating a fit and healthy body and lifestyle you can actually maintain. If you’re craving simple, sustainable ways to look and feel your best – this episode is for you. Now, go grab your water and press play! Corene   RESOURCES & NEXT STEPS:    Enjoying the podcast? Subscribe & leave a review to help others find the show!   Want a simple effective workout plan to follow? Grab one of my 12-Week Workout Programs Here: >>> Get Fit Workout Program (Beginner Program) >>> Fit For Life Workout Program (Intermediate Program)   Want One Week of FREE Workouts? Get them Here: >>> Get Fit Workouts (Beginner Program) >>> Fit For Life Workouts (Intermediate Program)   JOIN MY FIT FOR LIFE CLUB In the Fit For Life Club, you will get the guidance, structure, accountability and support you need to dive into and implement the habits that make the biggest difference to your health, fitness and body composition - in a way that fits your busy, real life.    If you are ready to take control of your health, make real progress toward your goals, and create a fit, healthy body you feel confident in, I am personally inviting you to join us in the Fit For Life Club. Click Here to Join the Fit For Life Club!    What Fitness and Nutrition topics do you want to hear more about on the podcast? Click Here to Submit Topic Request!   Visit: https://LeavenworthHealth.com Contact Me Here: Office@LeavenworthHealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

April is here - and it’s the perfect time to start fresh (or refocus) on your health and fitness goals.  If you want to: ✔️ Get in shape ✔️ Build muscle and strength ✔️ Feel confident in your body ✔️ Feel good in your clothes and swimsuit ✔️ Have more energy throughout the day ✔️ Feel in control of your health and your body, or ✔️ Keep up with your kids and be the active, fit mom The best place to start (or refocus) is with the Fit For Life Principles.  The Fit For Life Principles highlight the key areas that make the biggest difference to how you feel and move in your body, how you show up in your life, and how confident and energized you are every day. These principles are your roadmap – they are the foundation for building a fit and healthy body.  When you create simple, sustainable habits within each principle - habits that work with your lifestyle, not against it - you’ll build real, lasting change. The kind of change that finally helps you see and feel the results you’ve been working for. Want to know what the Fit For Life Principles are and what habits you can start implementing today to create a fit, healthy body you are confident in? Go grab your water and let's dive in! Corene   RESOURCES & NEXT STEPS:    Enjoying the podcast? Subscribe & leave a review to help others find the show! Want a simple effective workout plan to follow? Grab one of my 12-Week Workout Programs Here: >>> Get Fit Workout Program (Beginner Program) >>> Fit For Life Workout Program (Intermediate Program) Want One Week of FREE Workouts? Get them Here: >>> Get Fit Workouts (Beginner Program) >>> Fit For Life Workouts (Intermediate Program)   JOIN MY FIT FOR LIFE CLUB In the Fit For Life Club—my monthly coaching membership – you will get with the guidance, structure, accountability and support you need to dive into Fit For Life Principles and implement the habits that make the biggest difference - in a way that fit your busy, real life.  This April, I’m looking for 12 women who are ready to take control of their health, make real progress toward their goals, and create a fit, healthy body they feel confident in. If that’s you, I’m personally inviting you to join us in the Fit For Life Club. Click Here to Join the Fit For Life Club!    What Fitness and Nutrition topics do you want to hear more about on the podcast? Click Here to Submit Topic Request!   Visit: https://LeavenworthHealth.com Contact Me Here: Office@LeavenworthHealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ

Spring is officially here, which means summer is right around the corner! I love this time of year. The warmer, sunnier weather, the longer daylight hours, wearing shorts, tank tops and flip flops, spending more time outside in the sun doing the activities I love, spending time at the river and the pool with my kids, all of this fills my cup. But I know for many women, going into the summer months and thinking about putting on shorts, tank tops, and swimsuits can have a lot of emotions tied to it and brings our struggle with our body image and body confidence to the front and center. Have you struggled in the past to feel good in your body, to put a bathing suit on with confidence, to rock those shorts and tank tops without a second thought, and to play with your kids at the beach, pool or on vacation without thinking about your body? How many times has the way you feel in your body and clothes impacted how you interact with your kids and others, or maybe stopped you from showing up to something altogether? You are not alone! And I know you want to feel good in your body, to confidently wear your clothes, to have the energy to enjoy activities with your kids, and to just feel fit, strong and comfortable in your body. I see you. That is why in this episode, I’m sharing:✅ Why starting now matters if you want to feel great in your summer clothes and activities✅ How just 2-3 workouts per week can transform your energy, strength, and confidence✅ Simple fitness habits you can add to your routine today (even if you're super busy!)✅ Mindset shifts to help you stay consistent without guilt or perfectionism Body confidence doesn’t happen overnight, but it DOES start today! If you are ready to feel fitter, stronger, more confident, and energized in your body this summer and into 2026, now is the time to start building simple fitness habits that will help you get there. Stop waiting for the "perfect time" because it will never come - your summer self and your future self will thank you for starting today! Now, go grab your water and let's dive in! Corene   RESOURCES & NEXT STEPS:    Loving the podcast? Subscribe & leave a review to help others find the show!   Want a simple effective workout plan to follow? Grab one of my 12-Week Workout Programs Here: >>> Get Fit Workout Program (Beginner Program) >>> Fit For Life Workout Program (Intermediate Program)   Want One Week of FREE Workouts? Get them Here: >>> Get Fit Workouts >>> Fit For Life Workouts   JOIN MY FIT FOR LIFE CLUB Tired of wanting to feel fit and healthy in your body, but never getting the lasting results you crave? In my Fit For Life Club, you'll get the coaching, tools, and support you need to make fitness and nutrition work in your busy life - without the extremes, without the overwhelm, and without starting over again. Join today, and let’s start building a fit, strong, and confident body you’ll love—not just this year, but for life! Click Here to Join the Fit For Life Club!    What Fitness and Nutrition topics do you want to hear more about on the podcast? Click Here to Submit Topic Request!   Visit: https://LeavenworthHealth.com Contact Me Here: Office@LeavenworthHealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

Join the Fit For Life Club!  What does it really mean to eat healthy and exercise consistently - and how does this impact your momentum for lasting results? Do you struggle to eat healthy and exercise consistently like so many others? It might be because you are more focused on showing up perfectly, than showing up consistently. People often believe that being consistent means following a perfect routine or plan, but that’s not the case. In this episode, I am breaking down what consistency in fitness and nutrition actually means and why it’s the key to building momentum on your lifelong health journey. You’ll learn: The true definition of consistency in health and fitness (hint: it’s not about being perfect!) How small, repeatable actions lead to sustainable results What consistency looks like for exercise and nutrition in real life Why perfection is the enemy of progress (and how to break free from all-or-nothing thinking) If you’ve ever felt stuck in the cycle of starting over, this episode will give you the mindset shift you need to start making progress that actually lasts. So, go grab your water, and let’s dive in, Corene   RESOURCES & NEXT STEPS:    💚 Loving the podcast? Subscribe & leave a review to help others find the show! 🌟JOIN MY FIT FOR LIFE CLUB: Ready to build sustainable fitness and nutrition habits without the overwhelm and extremes? Join us online in the Fit For Life Club and get the support you need to create a fit and healthy body you can enjoy this year and for years to come. Click Here to Join the Fit For Life Club!  🌟Grab my FREE resources to help you stay consistent: Protein-Packed Breakfast Recipes - start your day off energized and on track! → [Access Here] Fast & Effective Workouts – enjoy these quick workouts for busy days! → [Access Here]   🎤What Fitness and Nutrition topics do you want to hear more about on the podcast? Click Here to Submit Topic Request!   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ

Did you start the new year off, like so many people do, excited and motivated to eat healthier and workout? If you're struggling to make your fitness and nutrition a priority this year, you're not alone. Many of us get caught up in the busyness of life and either forget to or don’t know how to take care of our body. Now, here we are already nearing the end of February, and I have to ask… Are you still excited and motivated? Are you still showing up consistently the way you want to? Are you seeing results and feeling good about the direction you are headed? For most people who set New Year’s goals, resolutions or intentions, the excitement and motivation fades and the struggle to show up consistently get’s real. Most people give up in January. Some make it to February. And few will make their health changes into a lifestyle they can realistically sustain throughout their life. Which is why in today’s episode, I am going to dive into WHY exercising and eating healthy consistently feels so hard, why making changes to our habits and routines feels impossible at times, and why you can't let this stop you from showing up. And I will even go one step further, by sharing my Fit For Life Principles with you. These are the 6 areas you want to focus on because they make the greatest impact to your health, fitness and overall wellness, and they are how you create a fit and healthy body you can enjoy this year and realistically sustain for years to come. So, go grab your water, and let’s dive in! Corene   NEXT STEPS:    Get fitness and nutrition coaching and support in my Fit For Life Club to create a fit and healthy body you can enjoy this year and sustain for years to come: Click Here to Join the Fit For Life Club!    Enjoy Four FREE Fast and Effective Workouts: Click Here to Access Workouts!   Enjoy FREE Protein-Packed Breakfast Recipes: Click Here to Access Breakfast Recipes!   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: Click Here to Submit Topic Request!   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ

Want to feel more fit, confident and healthy this holiday season? The good news is you don't have to wait until January to start making your health and fitness a priority. You can start today! And the sooner you start, the sooner you will experience all the amazing benefits and how great you will feel in a fit and healthy body. Fitness, nutrition and your overall health will impact how you feel this holiday season and throughout the years. It impacts your mood, health, hormones, energy levels, ability to focus, how you feel and move in your body, and your overall confidence, and all of this will impact how you show up in your daily life as a woman, as a mom, as a spouse or partner, as a friend, and as a co-worker and employee. I know the holidays can be a busy time full of extra activities and to-dos on your list, but it doesn’t mean you can’t still make your health and fitness a priority. Every little step you take to improve your health and fitness, makes a positive impact in your overall health and life. So don't let anything get in your way. In today’s episode, I am going to share with you 8 ways you can be intentional with your health and fitness every day this busy holiday season so you can feel more fit, confident and healthy. Now, go grab your water, and let’s dive in, Corene   NEXT STEPS: Download my FREE Healthy Holiday Guide with the 8 Ways to Feel More Fit, Confident and Healthy this Holiday Season. Click Here to Download the Guide   Click Here to Learn More and Sign Up for My Fit For Life Club! *DECEMBER DEAL*: When you sign up for the Fit For Life Club in December, you will lock in your membership at the lowest rate I offer all year. Join today, Kick off in January, and make 2025 the year you create a fit and healthy body you can enjoy and sustain throughout your life.   Need some fast and effective workouts you can do at home or the gym in under 30 minutes with minimal equipment? Try Four FREE Sample Workouts from my Fit For Life Workout Program. Click Here to Access The FREE Workouts   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

It's time to take control of your Holiday season before someone else does! The holidays are meant to be a season of joy, connection, and celebration—not guilt, stress, or feeling like you have to choose between enjoying yourself and staying on track on with your health goals. In this episode, I’m here to show you that you can have BOTH! 🎄🍷✨ Together, we’ll walk through a simple yet powerful process to set your holiday priorities. From the people you cherish most to the traditions you adore—and yes, the foods, drinks, and treats you look forward to every year—you’ll get clear on what truly matters to you this season. With that clarity, you’ll feel confident knowing what to fully embrace and what you can say no to, guilt-free. This isn’t about perfection; it’s about being intentional so you can enjoy every festive moment and food while still honoring your health and wellness goals. If you’re ready to step into the holidays with joy, balance, and a plan that lets you thrive, this episode is a must-listen! 🌟 Let’s make this a joyful holiday season! Click Here to download my FREE Holiday Priority Planning Guide pdf so you can follow along or print it and fill it out while listening to this episode.   *** I’ve got an awesome SALE coming in December for the Fit For Life Club, my monthly coaching membership! If you’re ready to create a fit and healthy body you can enjoy and realistically sustain throughout your life, you won’t want to miss it.   NEXT STEPS:    Join The Fit For Life Club, My Monthly Coaching Membership: https://leavenworthhealth.com/fitness-coaching/   Access my FREE Fast and Effective Workout Guide: https://leavenworthhealth.com/fast-workout-guide/   Access my FREE Protein-Packed Breakfast Recipes: https://leavenworthhealth.com/protein-breakfast-recipes/   Access my FREE Fit For Life Mobility Guide and Exercises: https://leavenworthhealth.com/mobility-guide/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

In this episode, I dive into one of the simplest yet most powerful Fit For Life Principles: Drink Plenty of Water! Do you drink enough water throughout the day? Do you know why it’s important to drink water throughout the day? Every cell in your body depends on water to function, which means your body depends on water and you staying hydrated throughout the day to function at it’s best. If you don’t already drink plenty of water throughout the day, it’s time to start! Staying hydrated is foundational to your health, and in today’s episode I talk about why drinking water is essential for your health, how much to drink every day, and I share some practical ways you can be more intentional about drinking water throughout your day. Now, go grab some water, and let’s dive in! Corene   NEXT STEPS:    Join The Fit For Life Club, My Monthly Coaching Membership: https://leavenworthhealth.com/fitness-coaching/   Access my FREE Fast and Effective Workout Guide: https://leavenworthhealth.com/fast-workout-guide/   Access my FREE Protein-Packed Breakfast Recipes: https://leavenworthhealth.com/protein-breakfast-recipes/   Access my FREE Fit For Life Mobility Guide and Exercises: https://leavenworthhealth.com/mobility-guide/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ

Ready or not, summer is here! I LOVE summer! I LOVE the warmer and slower mornings! I LOVE the sunny, long days! I LOVE hanging out at the pool and the river with my family! I LOVE the trips! I LOVE being social and spending more time outdoors! I LOVE almost everything that comes with the summer months! I loved summer as a kid and I love enjoying summer with my kids, so it’s really important to me to make the most of summer for myself and my family. BUT, I have found that if I don’t take time to sit down, look over and wrap my head around all of our schedules, brainstorm all the fun activities we want to do during the summer, and make a plan for how to juggle work, kids being home, trips, daily summer fun, and my workouts and nutrition, the days get away from me and I find myself not showing up the way I want to in the above areas. So, if you are mom juggling kids, work, summer plans, health and fitness, and all the things this summer, this episode is for you. I am going to walk you through my planning process for creating some sanity during the busy summer months so you can fully enjoy the summer and still show up the way you need to for work, your family, and your health. Go grab your water, grab your calendar, grab a pen and some paper, and let’s dive in! Corene   NEXT STEPS:    Join the Fit For Life Club, My Monthly Coaching Membership: https://leavenworthhealth.com/fitness-coaching/   Access my FREE Fast and Effective Workout Guide: https://leavenworthhealth.com/fast-workout-guide/   Access my FREE Protein-Packed Breakfast Recipes: https://leavenworthhealth.com/protein-breakfast-recipes/   Access my FREE Fit For Life Mobility Guide and Exercises: https://leavenworthhealth.com/mobility-guide/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ

There are a lot of people I encounter who don’t understand fully what I do. When I tell them I am a health and fitness coach, they often think, oh, you’re a personal trainer, which I am not. Do you know what a health, fitness or nutrition coach is? Do you know what a coach does? Do you know the benefits of working with a coach? Do you think you would benefit from a health coach? There are many reasons to hire a health coach! Do you: Lack motivation to workout or eat healthy consistently. Struggle to prioritize your health and fitness. Have a busy schedule finding it challenging to carve out time for exercise, meal planning, cooking or meal prepping. Feel like you don't have enough time to commit to a consistent health and fitness routine. Lack knowledge about nutrition, how to eat healthy, what types of workouts to do, or how to do certain exercises. Feel confused or overwhelmed by all the conflicting information about diets, detoxes, intermittent fasting, fats, carbs, cardio, HIIT workouts, strength training, and other trends and information out there. Struggle with emotional eating turning to food as a way to cope with stress or emotions, or as the way to always celebrate. Have self-doubt or negative self-talk making it difficult for you to believe in your ability to actually make changes and achieve your health and fitness goals. Have a specific health concern you want to address. Have unwanted weight gain and need help losing it. Struggle to balance self-care with other demands in your life (work, kids, home, etc.). Need guidance to build healthy habits into your daily routine for lifelong health and fitness. Experience an overwhelming amount of stress and need more balance in your life. Feel overwhelmed about where to start when it comes to health and fitness. If you can relate to any of the above, working with a health coach and having support in this area of your life, will help you address these challenges and develop strategies to overcome them. In this episode, I dive into what a health coach is and what exactly I do as a Health and Fitness Coach, so you fully understand what I offer and how I can help you with your health and fitness! Now, go grab your water, and let’s get started! Corene   NEXT STEPS:    Join The Fit For Life Club, My Monthly Fitness Coaching Membership: https://leavenworthhealth.com/fitness-coaching/   Access my FREE Fast and Effective Workout Guide: https://leavenworthhealth.com/fast-workout-guide/   Access my FREE Protein-Packed Breakfast Recipes: https://leavenworthhealth.com/protein-breakfast-recipes/   Access my FREE Fit For Life Mobility Guide and Exercises: https://leavenworthhealth.com/mobility-guide/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

Do you have a weekly workout routine or plan you follow? Do you know what kind of workouts to incorporate into your workout routine for optimal health and fitness throughout your life? A lot of women associate exercise and working out with losing weight. But exercise is so much more than that. Yes, exercise can help you lose weight if that is one of your goals, but exercise is ultimately about creating a body that moves well, feels good, and supports you in all your daily and fun activities, while also impacting how your body functions internally so your body can function at its best and help minimize health issues now and into the future. If you struggle to workout because you think working out is about losing weight, then it’s time to shift your perspective. Weekly exercise is about helping your body, your bones, your muscles, and your joints stay strong and move well so you can easily go about your daily activities and enjoy all the fun activities you want to do throughout your life. No matter where you are on your fitness journey, it’s important you know about and incorporate the 3 pillars of fitness into your weekly workout routine for optimal movement, fitness, and health benefits throughout your life, so go grab your water, press play, and let’s dive into the 3 Pillars of Fitness! Corene   NEXT STEPS: Join The Fit For Life Club, My Monthly Fitness For Life Coaching Membership Here: https://leavenworthhealth.com/fitness-coaching/   Access my FREE Fit For Life Mobility Guide and Exercises: https://leavenworthhealth.com/mobility-guide/   Access my FREE Fast and Effective Workouts Here: https://leavenworthhealth.com/fast-workout-guide/   Please fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   You can also: Email: office@leavenworthhealth.com Visit: https://LeavenworthHealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

Get ready to dive into the crucial role of fiber in your daily diet and why it's essential, especially for women's health. Fiber often takes a back seat in discussions about nutrition, but its importance can NOT be overstated. Fiber is an essential component to a healthy gut which equals healthy digestion, and healthy digestion is the foundation for good health. Your gut must be healthy, and your digestion must be working correctly for you to feel your best every day. Listen to the episode to learn why Fiber is so beneficial to your gut health and a healthy digestive system, how a healthy gut and digestive system impacts your entire body and life, and what foods to focus on to eat enough fiber in your daily diet. Now, go grab your water, press play, and please contact me if you have any questions or if you want fitness or nutrition coaching support. Corene   NEXT STEPS:    Get my FREE Fast and Effective Workout Guide: https://leavenworthhealth.com/fast-workout-guide   Get my FREE Protein-Packed Breakfast Recipes: https://leavenworthhealth.com/protein-breakfast-recipes/   Join the Fit For Life Club, my Monthly Fitness Coaching Membership: https://leavenworthhealth.com/fitnessprogram/   Check Out my Nutrition Program:  https://leavenworthhealth.com/nutritionprogram/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   If you are interested in personalized one-on-one fitness and nutrition coaching with me, send me an email with what you want to focus on this year when it comes to your health and fitness, and let me know the best way to contact you. I look forward to hearing from you. Email: office@leavenworthhealth.com Visit: https://LeavenworthHealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

Hi, If you want to eat healthier, make healthier food choices, work towards your health and fitness goals, build lasting healthy eating habits, feel your best, AND still enjoy your favorite treats, this episode is for you. In this episode, I share 10 ways to make healthier eating choices every day that will help you and your body thrive now and as you get older! It’s time to remove all the distractions and focus back in on the areas that matter most when it comes to your nutrition and healthy eating. When you understand nutrition, and why all the food groups are beneficial and necessary, and you learn how to eat healthy in a way that works best for you, your body, and your life, and you experience all the amazing benefits of eating healthy consistently, you will no longer have to worry about dieting, fads, or depriving yourself of the foods you love. Remember, eating healthy isn’t all-or-nothing, it’s a lifelong journey! You’ll see in the list I don’t focus on deprivation OR perfection — instead, it’s all about eating delicious, healthy, and nutrient-packed foods as much as you realistically can! Now, go grab your water, and a pen and paper if you want to take notes, and let’s get started. Corene   NEXT STEPS:    Get my FREE Protein-Packed Breakfast Recipes Here: https://leavenworthhealth.com/protein-breakfast-recipes/   Check Out my Nutrition Program:  https://leavenworthhealth.com/nutritionprogram/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   If you are interested in my personalized one-on-one fitness and nutrition coaching, send me an email with what you want to focus on this year when it comes to your health and fitness, and let me know the best way to contact you. I look forward to hearing from you. Email: office@leavenworthhealth.com Visit: https://LeavenworthHealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

What you eat and drink every day affects how you feel, starting from the moment you wake up in the morning. This is why drinking 8-16 ounces of water when you first wake up in the morning and eating a protein-packed breakfast is so important. In today's episode, I talk about why eating a healthy high-protein breakfast is so important for your overall health, and how it will help you feel healthier and more energized, not only in the morning, but throughout your entire day. I also provide some simple protein-packed breakfast ideas to help make your mornings a little easier, so make sure you listen all the way to the end. When it comes to your nutrition and learning to eat healthy consistently, it's important you focus on eating more of the foods that support you, your body, your skin, your activities, and helps you function and feel your best every day, and eating a high-protein breakfast is a good place to start. So, go grab your water, and let's get started! Corene   NEXT STEPS: Get my FREE Protein-Packed Breakfast Recipes Here: https://leavenworthhealth.com/protein-breakfast-recipes/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   Visit My Website: https://LeavenworthHealth.com   To get the 5 protein-packed breakfast recipes sent to your email, email me at the address below with "Protein Breakfasts" in the subject line. If you are interested in my one-on-one fitness and nutrition coaching, send me an email with what you want help with, and let me know the best way to contact you. I look forward to hearing from you. Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

If you started the year off with good intentions to exercise more or eat healthier, how is it going? Are you still showing up the way you wanted to? Are you showing up at all? Or did you already lose your momentum? If consistency on your health and fitness journey is a struggle for you, if you have started exercise plans, workout programs, diets, or nutrition plans in the past, and have struggled to continue with them long-term, you are not alone. Long-term consistency is a common struggle for many when it comes to exercising and eating healthy. Which is why in today’s episode, I am going to talk about how to exercise and eat healthy consistently this year and throughout your life, even if you have never been able to do it before, and while juggling all the things. I know showing up consistently can feel especially challenging with kids, and work, and juggling all the responsibilities and chaos life throws at you, but it is possible, and I want to show you how to make it a reality in your life this year. So, go grab your water, and let’s talk about how to show up consistently! Corene   NEXT STEPS:    Get my FREE Fast and Effective Workout Guide: https://leavenworthhealth.com/fast-workout-guide   Get my FREE Protein-Packed Breakfast Recipes Here: https://leavenworthhealth.com/protein-breakfast-recipes/   Join the Fit For Life Club, My Monthly Fitness Coaching Membership: https://leavenworthhealth.com/fitness-coaching/   Check Out my Nutrition Program:  https://leavenworthhealth.com/nutritionprogram/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   Email: office@leavenworthhealth.com Visit: https://LeavenworthHealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

I am so excited about this episode. I am going to try something new here on my podcast. I am going to guide you through a workout right here on the episode. In last week’s episode, episode #6, I talk about Fast and Effective workout and movement ideas you can do when you don’t feel like you have time to fit a workout in. And today’s workout is an example of a fast and effective workout you can do anytime, anywhere, no equipment necessary, when you are short on time. I will guide you through a 5-minute total-body AMRAP workout, and I add in a warmup and cool down equaling another 5 minutes, for a total workout time of only 10 minutes. So, if you are ready to get a quick workout in with me today, grab your water, tie those shoes, and let’s get started. Warmup: 10 Squats 5 Inch Worms 10 Alternating Bird Dogs 10 Arm Circles Forward 10 Arm Circles Backward   5-Minute Total-Body AMRAP (Complete As Many Rounds As Possible in 5 minutes): 10 Squats 10 Mountain Climbers 10 Right Lateral (Side) Lunges 10 Left Lateral (Side) Lunges 10 Pushups 10 Glute Bridges   Cool Down: 5 Open Arms Chest Stretch Standing Hamstring Stretch Standing Quad Stretch – Right Leg Standing Quad Stretch – Left Leg   If you don’t know how to do one of the exercises, CLICK HERE to see visuals of all the exercises in this workout, including the warmup and cool down. And if you have any questions, don’t hesitate to contact me. Let’s get moving, Corene   NEXT STEPS:    Get my FREE Fast and Effective Workout Guide: https://leavenworthhealth.com/fast-workout-guide/   Join the Fit For Life Club, My Monthly Fitness Coaching Membership: https://leavenworthhealth.com/fitness-coaching/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Warmup/Cool Down Track: "Sugar Cookie Dreams", Johnny Moore Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/7nlBP9 Listen on Spotify: https://go-stream.link/sp-johnny-moore   Workout Track: "Totally Toning" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/LInkxr   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

How can you fit workouts, exercise and movement into your weeks and days when you have “no” extra time, are trying to keep up with all the things on your to-do list, and when you are in a busier season of life, like the holidays for instance? If you struggle to fit in a workout or some form of movement throughout the day, or if you are feeling like this busy holiday and end-of-year season is making it even harder than normal, this episode is for you. In today’s episode, I am going to show you how to simplify and eliminate the overwhelm of exercise and movement, so you can exercise and move your body consistently during the busy holiday season, and all throughout 2024 if you want. Let’s stop making exercise and movement more complicated than it is and just start moving our bodies more. Listen to today’s episode to learn how you can fit fast and effective workouts into your busy week and regular movement into your already busy days. If you want the energy to enjoy your life and the activities you love, if you want to feel good, look good and be confident in your body, and if you want to be able move well far into your later years of life, you need to create a weekly workout routine you can realistically sustain long-term, and I am here to help you do it. Now, go grab your water, and let me show you how to fit weekly exercise and daily movement into your busy life! Corene   NEXT STEPS:    Get my FREE Fast and Effective Workout Guide: https://leavenworthhealth.com/fast-workout-guide   Join the Fit For Life Club, My Monthly Fitness Coaching Membership: https://leavenworthhealth.com/fitness-coaching/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ  

The fact is, what you eat and drink impacts how you feel, how you look, how you build muscle, if you see muscle definition, how your brain functions, how strong your bones are, how you think, and so much more, impacting your everyday life. Starting from the moment you wake up in the morning, what you put in your body matters, and will impact your day in many ways. When it comes to eating healthy and living a healthy lifestyle, the goal is NOT to eat less food. The goal is to eat more of the foods that support you and your body and help it function at it’s best, so you function and feel your best. So, what are those foods that best support your body so you feel and function at your best? You might have heard terms like nutrient-dense foods, macronutrients, micronutrients, and whole foods. These all describe the types of foods that best support your body. Today, I will talk about the building blocks of your body, PROTEINS! Did you know protein derives from the ancient Greek word Protos, meaning first, primary, or most important, making it a great place to start today. Listen to today's episode to find out why protein is an essential part of your daily nutrition, what kind of proteins to focus on eating, the best time to eat protein during the day, and how much protein to eat every day. Now, go grab your water, and let’s get started! Corene   NEXT STEPS:    Get my FREE Protein-Packed Breakfast Recipes Here: https://leavenworthhealth.com/protein-breakfast-recipes/   Join the Fit For Life Club, My Monthly Fitness Coaching Membership: https://leavenworthhealth.com/fitness-coaching/   Check Out my Nutrition Program:  https://leavenworthhealth.com/nutritionprogram/   Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast: https://thrivecoach.link/3T91EQF6   Visit: https://LeavenworthHealth.com Email: office@leavenworthhealth.com   Intro/Exit Track: "Here We Are" Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/P4XGUJ