Navigating the Hormonal Maze: A Guide for Women

https://www.youtube.com/watch?v=z6LrZ3n9DxM&feature=youtu.be In this conversation, Sheena and Gwen discuss the complexities of hormonal changes women face during perimenopause and menopause. They explore the importance of tracking symptoms, collaborating with...

Sleep Training: It’s Not Just For Kids!

https://youtu.be/USW_t-M_cYU In this episode, Sheena and Gwen discuss the importance of sleep and how various factors such as environment, habits, and biological changes can impact sleep quality. They explore strategies for improving sleep, including setting...

GLP1’s: Are They Right For Me? (bonus: Coach Sheena shares personal experience)

https://www.youtube.com/watch?v=pxGZ0lEytis In this conversation, Gwen and Sheena discuss the science and applications of GLP-1 and GLP-2 peptides, their role in weight loss and diabetes management, and the importance of lifestyle changes alongside medication. They...

Identity Based Goals

https://www.youtube.com/watch?v=NeUbnYjpukM Chapters 00:00Embracing Rest and Reflection 03:01The Importance of Deloading in Fitness 06:01Identity-Based Goals for Sustainable Change 08:55The Value of Experiences Over Material Gifts 12:02Delaying Gratification in a...

Embracing The Journey: Setting Personal Goals

https://youtu.be/_kBDzHY1Je0 In this episode, Gwen and Sheena discuss the importance of setting personal goals, the journey of self-discovery through running, and the significance of small, consistent actions. They share personal stories about overcoming fears, the...

Navigating Real Life: Embracing The Journey

https://youtu.be/BVErW9GJMhA Chapters 00:03:00 Debunking the Wagon Myth 00:06:00 Permission to Pivot 00:09:00 Empowerment Through Personal Stories 00:12:00 Conclusion and Holiday Season Reflections The holiday season can evoke a whirlwind of emotions, from joy and...

Navigating Hormonal Changes: A Personal Journey Understanding Menopause and HRT

Summary In this conversation, Gwen and Sheena discuss their personal experiences with hormonal changes, particularly focusing on menopause and perimenopause. They explore the importance of understanding these changes, the role of hormone replacement therapy (HRT), and...

Why Women Should Lift Weights

Why Women Should Lift Weights: The most important (and misunderstood) tool for confidence, longevity, and feeling great in your body. Why This Matters More Than Ever Most women grew up hearing some version of:“Don’t lift heavy, you’ll get bulky.”“Stick to...

Break Up with the “Bad” Food Mindset!

(Featuring a Live Conversation with Coach Sheena) https://www.youtube.com/watch?v=YTsLB2s1E9w Introduction: Choose Empowerment This Thanksgiving We wanted to talk today about something we’ve been hearing so much from our clients… this whole “bad food” mindset,...

Nighttime Snacking: Understanding the Habit and How to Tame It

Nighttime snacking and late meals can lead to poor sleep and digestion, impeding one’s ability to maintain a healthy body composition. Often, nighttime snacking is less about hunger and more about habit—whether it’s eating while watching TV, using food for comfort, or...

Are GLP-1 Weight Loss Medications the Magic Treatment We’ve All Hoped For?

GLP-1 weight loss medications, such as Wegovy®, Ozempic®, Mounjaro®, Zepbound™, and semaglutide, are not just promising in their potential to combat obesity but also in their market growth. These weight-loss medications mimic the effects of a hormone called...

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