ANNOUNCEMENT - MOVE GROW RISE IS GOING TO TAKE A BREAK & WE WILL BE BACK IN THE NEW YEAR WITH A BRAND NEW SEASON!!!
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In this episode, Host and Nutritional Therapy Practitioner, Jade Twombly shares a mini masterclass on aging well. She talks all things nutrition, bone health, mindset, and supplementation to support you wherever you are on your journey.
Curious about more personalized nutrition?
Reach out to Jade @ moveholistichealthandnutrition@gmail.com or visit www.moveholistichealthandnutrition.com
Jade is located in Southern Vermont and sees clients both virtually and in person.
In this episode, Jade shares her experience of complimenting a woman at the gym. This woman is a nurse; she has lost over 60 pounds, has a great sense of style, but what she said about herself blew my mind.
How you speak to yourself matters.
Rule of thumb: If you wouldn't say it to your best friend, you shouldn't say it about yourself.
Summary
"Let the goal just be health"
In this episode of the Move, Grow, Rise podcast, host Jade Twombly shares a personal life update and discusses the importance of eating for energy without resorting to crash dieting. She emphasizes the need for a balanced diet, the dangers of under-eating, and the significance of gratitude for one's health and body. Jade provides insights from her experience as a nutritional therapist, highlighting the importance of proper nutrition for energy and overall well-being.
In this episode, John takes us on a journey through his life and health experience. In his mid-60s, John shares how health has looked different from being born needing leg braces until age 8, until now, doing cold water plunges, and powerlifting!
This conversation covers a lot of topics, including:
- The importance of pivoting in business and life, especially during challenges.
- Personal experiences can shape our health choices and motivations.
- Longevity is about living well, not just living longer.
- Daily habits like hydration and exercise are crucial for vitality.
- Mental health benefits from physical activity are significant.
- Building healthy habits takes time and consistency.
- Community support can enhance personal health journeys.
- AI is transforming the health and wellness landscape.
- Reading and continuous learning are essential for personal growth.
**Please not that the audio quality of this conversation isn't up to our typical standards**
Follow us on Instagram @movegrowrisepodcast
In this episode, I share about a conversation with a client related to weight loss and metabolism at the beginning of the episode. The second half is all about how to set and maintain boundaries without guilt.
This is a must listen!
Share this epsiode with a friend, follow, and leave us a review!
At the very core of being a mother is just simply doing the very best that you can for you kids. However, this gets muddy when we have misinformation, mom guilt, and lack of community.
Listen to this episode with Rebecca to hear how her health has changed over the last 25 years, from catching a virus in China and having a challenging birth and postpartum scare with her son, to experiencing metal toxicity as a family!
There are so many powerful tools and freeing messages interwoven through this conversation with Rebecca. What a blessing!
REACH REBECCA HERE:
Liberty Wellness and Co. website:
https://www.libertywellnessandco.com/
Instagram and Facebook @libertywellnessandco
REACH JADE HERE:
Move Holistic Health & Nutrition
Website: www.moveholistichealthandnutrition.com
Instagram @movegrowrise @moveholistichealthandnutrition
In this episode of the Move Grow Rise podcast, host Jade Twombly interviews Katie Carbee, founder of Mountain Mama Fitness. They discuss the importance of a holistic approach to fitness that encompasses both physical and mental wellness. Katie shares her personal fitness journey, common misconceptions about diet and exercise, and the critical role nutrition plays in achieving fitness goals. The conversation emphasizes the significance of meal prep, the necessity of protein, and the importance of being honest about one's eating habits. Listeners are encouraged to find a balanced approach to nutrition and fitness that works for them, and to connect with Katie or Jade for support on their health journeys.
Takeaways
- Modeling healthy behaviors for children is crucial.
- Nutrition is just as important as exercise for fitness goals.
- Meal prep can simplify healthy eating and save time.
- Protein intake is often insufficient, especially for women.
- Honesty about eating habits is key to achieving fitness goals.
- Eating whole foods supports overall health and wellness.
- Fiber is essential for digestive health and should be prioritized.
- Finding what works for your body is essential for success.
Reach out to Jade for nutrition support at www.moveholistichealthandnutrition.com or @moveholistichealthandnutrition on Instagram!
Reach out to Katie for personal training at
www.mountainmamafitness802.com or @mountainmamafitness802
"What are the habits that you have every single day that are pulling you closer to what you desire or pushing you further away?"
Do you have the grit, the determination, and discipline to continue moving forward even when it's really hard? Even when progress doesn't "look" like you expect it to?
Follow our show for more inspiring episodes like this!
Follow @movegrowrisepodcast on Instagram
Episode Summary: Welcome back to the Move Grow Rise podcast! In this episode, we explore practical, science-backed tools to help you calm your nervous system, reduce stress, and feel more grounded in your everyday life. Jade shares personal stories, explains the fascinating science behind stress and the nervous system, and offers three simple strategies you can start using right away to feel calmer, faster.
Whether you're a busy mama, a caregiver, or someone craving more peace and presence, this episode is for you.
What You’ll Learn:
What nervous system regulation is and why it matters for your health
The difference between fight-or-flight (sympathetic) and rest-digest-recover (parasympathetic) states
How the vagus nerve plays a key role in calming your body
Three practical tools to reset your nervous system:
Breathwork: Box breathing and extended exhale techniques
Cold Water & Temperature Shifts: Activating the dive reflex to calm stress fast
Grounding Through Touch + Movement: Simple ways to feel safe and supported in your body
Why nervous system regulation isn’t a luxury—it’s a biological need
Episode Highlights:
A real-life story about toddler tantrums and the power of deep breathing
The science behind chronic stress and its impact on your body
Breathwork you can do anywhere: in the car, at work, or before meals
How splashing cold water on your face (yes, really!) helps regulate your mood
Grounding tips for when you're overwhelmed or anxious
A gentle reminder that slowing down is necessary, not optional
Quick Takeaways:
“I am here. I am safe. I am supported.” Use this affirmation anytime you need a nervous system reset.
Small mindful moments throughout the day can rewire your brain and body for calm.
Connect with Jade:
Instagram: @movegrowrisepodcast
Website: Move Holistic Health & Nutrition
If this episode resonated with you: Please leave a review, share with a friend, or tag me on Instagram. Your support helps this show grow and helps others find these resources too.
Remember: You’re safe. You can slow down. Your body knows how to come back to balance.
Citations:
American Psychological Association. (2018). Stress effects on the body.
Ma, X. et al. (2017). Diaphragmatic breathing.
Bremner, J.D. et al. (2020). Vagus nerve stimulation study.
Kever, A. et al. (2015). Self-touch and emotional regulation study.
Welcome back to the Move Grow Rise Podcast, your cozy corner of wellness where health meets real life. I’m your host, Jade Twombly—Certified Nutritional Therapy Practitioner, mama, and your guide through the ups and downs of holistic living.
In this episode, we’re diving into something simple, powerful, and often overlooked: mindful moments. These tiny, intentional pauses throughout the day can help regulate your nervous system, reduce stress, and bring you back into your body—without needing a total life overhaul.
Whether you're a busy professional, a tired mama, a college student, or someone feeling stretched thin by life’s demands, this episode will meet you where you are.
Key Points:
00:00 Introduction to Mindful Moments
03:03 Understanding Overwhelm in Modern Life
05:52 Defining Mindful Moments
08:56 Practical Mindful Techniques for Everyday Life
11:48 Mindful Moments for Different Life Stages
16:33 Conclusion and Call to Action
Check out our blog post related to this episode!
📋 Episode Summary:
What if building better habits didn’t mean adding more to your plate—but noticing what’s already there?
In this episode of the Move Grow Rise Podcast, I’m diving into a powerful mindset shift called habit stacking—a gentle, intuitive approach to creating lasting wellness routines by layering small changes onto the rhythms you’re already living.
We’ll talk about why new habits are so hard to build (spoiler: it’s not about willpower), how your nervous system plays a role in habit formation, and how to work with your body—not against it—when trying to feel better in your daily life.
Whether you're a busy professional, a mindful mama, or reconnecting with your health after years of stress or hustle, this episode will help you move forward with more trust, more ease, and more clarity.
Why traditional habit advice often backfires (and what to do instead)
The neuroscience behind habit stacking and “anchor habits”
How to observe your current routines with curiosity, not judgment
Simple, realistic ways to build health-supporting habits into your day
Why awareness—not intensity—is the key to lasting change
What it means to “do hard things, gently”
"What are 3 things I already do daily that I could gently build upon?"
Pick one habit that’s already part of your day, and ask:
👉 How can I add a moment of nourishment to this?
Follow me on Instagram → @movegrowrisepodcast
If this episode resonated with you, share it with a friend or tag me on Instagram with your favorite takeaway. And don’t forget to subscribe so you never miss an episode that supports your journey toward realistic, root-cause wellness.
Feeling burnt out, overwhelmed, or like there’s zero time for you in your own life?
This episode of the Move Grow Rise podcast is your invitation to redefine what self-care really looks like—and how to actually fit it in (without overhauling your schedule).
Join Jade Twombly, Nutritional Therapy Practitioner and founder of Move Holistic Health and Nutrition, as she shares practical, under-5-minute ways to support your nervous system, reduce stress, and reclaim your energy—even if you’re busy, stretched thin, or stuck in survival mode.
What self-care really means (hint: it’s not just spa days and bubble baths)
How chronic stress shows up when we skip self-care
What the nervous system has to do with burnout, energy, digestion, and sleep
Simple science-backed practices that help you feel grounded and present
Habit stacking tips to make self-care realistic and sustainable
Jade’s favorite go-to stress relief rituals (like walking barefoot in the grass)
How to create calm—even in chaos
If you’re in Southern Vermont, we just launched a FREE hiking group to help you move your body, reset your nervous system, and connect with like-minded women.
Head to the Events Page to register or click the link in the episode notes!
🔗 Join the Transform Program (1:1 support for nervous system regulation & holistic health)
🌲 Register for the Free Southern Vermont Hiking Group
📺 Related episode: [Episode 30 – Burnout Recovery: How to Recharge Without Losing Momentum]
📷 Share your favorite micro-self-care habit on Instagram and tag: @movegrowrisepodcast
Struggling to make healthy meals for your family without cooking separate dishes for everyone? You’re not alone—and this episode will help you breathe easier at dinnertime. Nutritional Therapist, Jade Twombly shares practical tips and real-life stories to help you create simple, nourishing meals for the whole family—without turning into a short-order cook. Whether you're dealing with picky eaters, dietary needs, or the 5:30pm “what’s for dinner?” scramble, this episode offers fresh, judgment-free solutions.
What You'll Learn:
Why family mealtimes feel so hard—and why it’s not your fault
The truth about “family-friendly meals” (hint: they’re not Pinterest-perfect)
Simple, healthy meal ideas that work for toddlers, kids, and adults
How to reduce mealtime stress and cook with more intention
Tips for getting your kids involved in the kitchen
Healthy Meal Ideas From This Episode:
Taco Night – Ground meat or beans + toppings + grain base
Pasta with a Twist – Veggies + protein + clean sauce
Sheet Pan Dinners – Protein + veg + starch = minimal cleanup
Want these in a printable format? 👇
📥 Download your FREE Family Meal Night Planner: Click Here
Or DM me “Family Meal Night” on Instagram: @movegrowrisepodcast
Need More Support?
Check out my signature programs, EVOLVE & TRANSFORM for personalized guidance:
🌿 www.moveholistichealthandnutrition.com
Next Week on the Podcast:
Self-Care for People Who Don’t Have Time for Self-Care – because burnout isn’t a badge of honor.
Let’s Connect:
Instagram: @movegrowrisepodcast
Website: moveholistichealthandnutrition.com
If this episode helped you, share it with a friend or tag me on Instagram so I can cheer you on! 💛
Sending you big hugs, full plates, and lots of grace.
In this episode of the Move Grow Rise Podcast, we're diving into one of the most widely consumed stimulants in the world—caffeine. Whether it’s your morning cup of coffee, a mid-day matcha, or an energy drink before a workout, caffeine plays a big role in how we function—but are you using it to support or sabotage your health?
We’ll unpack:
How caffeine affects your nervous system and brain chemistry
What it does to stress hormones and sleep quality
How to time your intake to maximize productivity and mental clarity
Why some people feel energized, while others feel anxious or depleted
Natural alternatives and smarter strategies for energy without the crash
If you’ve ever wondered, “Is caffeine helping or hurting me?”—this episode is your go-to guide.
✨ Takeaways You'll Love:
Understand caffeine’s effect on cortisol, adenosine, and your circadian rhythm
Learn when to drink coffee for optimal focus and less burnout
Discover gentle ways to reduce dependency without giving it up cold turkey
Practical tips for shifting your caffeine habits mindfully
📲 Join the Movement:
Love what you’re hearing? Stay connected:
🔹 Follow us on Instagram: @movegrowrisepodcast
🔹 Join the FB Community: Move Holistic Health & Nutrition
🔹 Subscribe & Leave a Review —it helps more listeners find us and supports the show!
🎧 Tune in now and learn how to make caffeine work for you—not against you. Your body (and brain) will thank you.
#caffeinehealth #productivityhacks #nervoussystemsupport #holistichealth #hormonebalance #movegrowrisepodcast
In today’s episode, we’re diving deep into something that every high-achieving, growth-minded human faces from time to time — self-doubt. Whether it’s at work, in relationships, or while chasing big goals, that little voice in your head saying “You can’t do this” can be so loud. But here’s the truth — it doesn’t have to run the show.
In this episode, I share:
A very personal story of self-doubt (cue: postpartum, a big move, starting over, and a half-marathon dream 🏃♀️💪)
Why self-doubt is a totally normal (and even helpful!) survival response
The sneaky ways self-doubt and impostor syndrome show up in everyday life
Practical ways to rewire your mindset and build real, lasting confidence
You’ll learn how to:
Reframe limiting beliefs (like “I can’t do this” → “I haven’t done this yet”)
Start gathering evidence that you are capable (spoiler: action is magic)
Use visualization and embodiment techniques to step into your next-level self
Quiet the self-doubt voice and build your own story of resilience and confidence
This episode is for you if you’ve ever:
Second-guessed a decision (hello, parenting/relationships/career moves)
Avoided speaking up or stepping up out of fear
Felt like a “fraud” despite how hard you’ve worked
Needed a reminder that you are already enough — and so worthy of growth
✨ Remember: Your brain is wired to keep you safe, not necessarily to help you thrive. But YOU get to choose a different story. And bestie, I believe in you.
Resources & Mentions:
Taylor Swift (always a vibe for a long run 🎶)
GU Energy Gels (yes, I tried them for the first time!)
My running besties, John & Olivia 🏃♂️🏃♀️
Let’s grow together — hit play, and let’s rewrite the self-doubt script 💫
👉 Tag me on Instagram @MoveGrowRisePodcast and share how you're choosing confidence today! #southernvermont #burlington #chestervt #monshiremuseam
In this episode, I give you a quick life update and remind you that you have the power to change your life. Am I going to teach again next year? Is the podcast ending? Listen to find out!
⚡️Not everyone is going to recognize or understand your vision and that is ok!
⚡️You are the only one that gets to decide if you are going to follow fear or faith.
⚡️ It matters how you treat people in every stage of your life!
If you loved this episode, follow and leave us a review!
Hop on over to our TikTok and Instagram @movegrowrisepodacst to join our community!! XOXO
Welcome back to the Move Grow Rise Podcast – your space for real talk, deep growth, and rising into the fullest version of yourself.
In today’s episode, we’re getting into something that every growth-minded human bumps up against: the difference between self-discipline and motivation, and why one will carry you so much further than the other. We’ll also talk about what it really means to invest in yourself, beyond the buzzwords, and how doing so can radically shift your life.
✨ Here's what you'll hear in this episode:
What the difference is between motivation and discipline
The true power of discipline – and how it helps build trust with yourself
How investing in yourself (time, energy, money, mindset) creates massive ripple effects
Practical tips to start shifting into a person who invests in theirselves.
This is your permission slip to stop waiting for the “perfect moment” and start showing up for the life you say you want – one choice at a time.
If you love this episode, give us a 5-star review and share this episode with a friend.
Follow us on Instagram and TikTok @movegrowrisepodcast
When you desire something specific, you need to get clear on what you want, ask the universe for it, take action, and hold the vision. In this mini episode, I share with you all a personal story of how I found my apartment using this exact strategy. I discuss how fear can often lead us to settle for less!
If you resonate with this episode or if it helps you at all, please leave a review and share this podcast with a friend. I love you all so much. xoxo - Jade
Welcome back to the Move Grow Rise podcast! I’m your host, Jade, and today we’re diving into burnout—what it is, why it happens, and how to recover without losing momentum. If you’ve been feeling exhausted, overwhelmed, or unmotivated, this episode is for you. I’ll be sharing insights from personal experience, stress research, and expert recommendations to help you regain balance and prevent burnout in the future.
What You’ll Learn in This Episode:
🔥 Signs you might be experiencing burnout
📖 The history of burnout and how our modern lifestyle contributes to it
🧠 The science behind chronic stress and cortisol overload
❌ Myths about burnout recovery (hint: a vacation won’t fix it!)
✔️ How to identify your personal burnout triggers
🛑 The importance of setting boundaries and saying no
💆♀️ Small, sustainable habits to restore energy and prevent burnout
⚡ How to maintain momentum without sacrificing your well-being
If this episode resonates with you, please take a moment to leave a review! Your support helps this podcast grow and reach more people who need it.
Let’s connect!
📲 Join our Community on Instagram: @movegrowrisepodcast
🎧 Listen now and start your journey to sustainable energy and balance!