In this podcast episode we are diving into the topic of visceral fat—its physiology, its profound health impacts, and ways to manage it. In this episode you will learn about: 🌟The differences between visceral and subcutaneous fat 🌟The biochemical dangers of visceral fat 🌟Actionable steps to reduce this fat. Featuring expert insights from Dr. Davis Garth, this episode provides essential knowledge for anyone concerned about hidden body fat and its serious health risks. 00:00 Introduction ...

In episode 91 of the Nine to Five Wellness Podcast, we are diving into the key components of muscular health. As a clinical exercise physiologist, I'm sharing the critical elements of muscle health: strength, endurance, and hypertrophy. I'm debunking common misconceptions and outlines essential strategies to optimize muscle health, including proper repetition count, volume, and the principle of progressive overload. You will learn practical ways to measure and improve muscular str...

In this episode I'm exploring the importance of core values in leading a fulfilling and successful life. You can be part of my personal journey of aligning my life with my core values amidst challenging times. Core values are the 'guideposts' that shape our reality and help us persevere through adversity. I'm offering practical advice on identifying your core values by reflecting on significant life experiences. You will learn about the importance of living an authentic life aligned wit...

Welcome back to the Nine to Five Wellness Podcast after a four-month hiatus. In this episode I'm sharing significant life changes and valuable lessons learned during my break. I'm going deep into the importance of community, self-love, and the realization that the only person one can change is oneself. With a new job as a clinical exercise physiologist, a fresh living situation, and a reinvigorated passion for music and reading, I'm reflecting on personal growth and the transforma...

A couple of weeks ago I ran the USATF 15K race. Although it’s not a distance I run often, I enjoyed it. I came short of my goal time by 1 min 42 seconds but I hit a personal best of 1: 21: 42 . Here are a few things I learned during the 1 hour and 21 minutes of running the 15K. Starting is the hardest part Pace Yourself You are Stronger Than You Think I’m sharing more lessons in the new podcast episode of 9 to 5 Wellness. Send us a text 🌟 🌟 🌟 If you liked this episode and would lik...

Hey friends in this episode, I'm catching up with you after a hiatus. I'm sharing what I’ve been up to. There is an exciting news here too. In this episode I’m taking a deep dive into importance of making exercise a top priority, drawing from my consistent 14-year workout routine. I’m talking about the 'health savings account' and how you can make deposits into your health account and compound the interest on it. You’ll also learn about --- · Why health is like an in...

In this episode we dive deep into the concept of self-leadership and personal empowerment with Sandro Formica, a professor renowned for his work on positive organizations and personal empowerment. Tune in to explore Sandro's insights and learn practical steps to unleash your true potential. This conversation is bound to inspire you to start your journey towards personal discovery today! 00:00 Introduction to the Nine to Five Wellness Podcast 00:30 Exploring Self-Leadership and Personal ...

We're diving into a topic that's often seen as taboo—pay transparency. Joining us is Scott Trumpolt, an expert with over 30 years of experience in compensation planning and design. In this episode we explore how openness about salaries can lead to greater employee engagement and overall happiness at work. You'll also learn the impact of pay transparency on career development and pay equity. Tune in to find out why pay transparency is crucial for both employees and organizations and get ...

Dive into a fascinating discussion on discovering your 'why' and how it drives your wellness, both personally and professionally. Special guest, Ian Chamandy, a renowned author, speaker, and coach, elaborates on how he has helped over 400 organizations and individuals define their purpose using his unique blueprint process. Learn about the importance of knowing your purpose, how it can lead to a longer and more fulfilling life, and get practical insights on creating your own personal blueprin...

In this episode, we dive deep into how mentorship can be a catalyst for employee wellbeing with expert insights from Dr. Debra Heiser, founder of The Mentor Project. Dr. Heiser shares her unique perspective on what real mentorship looks like in the corporate world, debunking common misconceptions and highlighting the importance of trust, meaningful connections, and organic relationships. With fascinating stories like that of Steve Jobs and Steve Wozniak, this episode offers practical tips for...

We are taking a look at the obesity epidemic in America with guest Joan Breibart. Joan sheds light on flawed metrics like BMI, the impacts of hormones like cortisol and leptin, and the controversial new weight loss drugs. We also explore the critical role of exercise and mindful eating in tackling obesity. Tune in for a thought-provoking conversation that challenges common misconceptions and offers a hopeful outlook on overcoming this national crisis. 00:00 Introduction to the Nin...

In this episode we are discussing the serious issue of burnout, its impact on both professional and personal lives, and how to effectively combat it. Our guest, Esther, with her 20 years of experience in the health industry, shares invaluable insights into identifying and addressing burnout. We dive into practical tips for improving sleep habits, managing stress, and breaking the cycle of burnout, especially for overachievers. From setting phone limits to reframing daily chores positive...

Send us a text 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journ...

Discover how the natural cycle of light and dark impacts everything from your sleep to your overall well-being. In this episode, circadian health expert, Jason Yun, shares his journey from running fitness boot camps to becoming a circadian biology advocate, emphasizing the profound impact of aligning with our body's natural rhythms. Learn actionable tips on how regulating your exposure to natural light, understanding melatonin production, and syncing with the Earth's day-night c...

We are taking a deep dive into the transformative power of relationship wellness with our special guest, Kristal DeSantis—a licensed marriage and family therapist renowned for her expertise in relational health and trauma work. You can learn how maintaining and improving relationships within organizations can drive success and productivity. Kristal introduces us to her STRONG model of relational therapy, breaking down the core elements like emotional safety and personal vs. performance...

Our guest Allie shares her inspiring journey from being an athlete to overcoming personal health challenges and becoming a bodybuilding pro. Discover the factors affecting metabolism and get practical tips for weight loss, including the importance of stress management, sleep, and gut health. Whether you're aiming to shed a few pounds or completely transform your metabolism, this episode has actionable strategies to help you achieve your goals. Tune in for an enlightening discussion on alignin...

In this episode we are tackling the pervasive issue of negative thought patterns with special guest Lindsay Carnick, owner of Onward Psychological Services. Discover why our brains are hardwired for unhelpful thinking, how these thoughts impact our mental and physical well-being, and practical tips for breaking free from the cycle of worry and rumination. Tune in to learn how to identify and manage these thoughts, leading to a healthier, more productive mindset. 00:00 Introduction to t...

We are going into the fascinating world of futures thinking with guest Tameka Vasquez, a futurist, business strategist, professor, and founder of The Future Quo. Learn about how : Futures thinking blends art and science to help organizations envision and prepare for dynamic futures. The connection between futures thinking and wellness How leaders can use these insights to foster a more innovative and healthy workplace. Tameka shares practical strategies and deep insights ...

In this episode, we dive deep into the realm of workplace stress and how effective communication can help mitigate it. Dr. Craig Mattson, a researcher, teacher, and writer at Calvin University, join me to discuss various levels of stress drivers—from societal to personal—and explore practical communication strategies to foster a healthier workplace. Send us a text 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, em...

It’s almost time to turn the page to a new year! I’ve been reflecting back on this year and thinking of my goals for the next year. And I thought of doing an episode just on that. I'm reflecting on my personal and professional achievements and challenges over the past year. Join me as I discuss my podcast’s growth, my speaking engagements, and my fitness milestones, including running over 1,000 miles. I'm also diving into the areas I want to improve in 2025, such as financ...