Episódios
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The holiday season is a time for connection, delicious meals, and celebration—but it can also bring unwanted or unwelcome food and body talk.
In this episode, Elizabeth and Tara share actionable strategies for navigating toxic diet culture during holiday gatherings. From boundary setting to mindfulness tips, learn how to keep the focus on joy and nourishment this season – including how to build your holiday self-care toolkit!
In this episode:
How to recognize diet culture at holiday gatheringsUnderstand why comments about your body or plate can be harmful—and how to respond.Tips for setting boundaries around food & body conversations:Scripts to politely redirect the conversation or address unwelcome remarks.Why the holidays should be about balance and nourishment, not restriction or overindulgence.Building your holiday food peace toolkit!Create a personalized toolkit with affirmations, gratitude lists, and mindfulness exercises.Shift your mindset around holiday exercise to focus on joy and self-care rather than “earning” meals.Actionable Tips:
Plan Ahead for Holiday ConversationsPractice Mindful EatingSet Boundaries with ConfidenceShift Your MindsetGet the Intuitive Eating Starter Kit: https://elizabethharrisnutrition.com/starter-kit
Upcoming Events from Maria, Tara and Elizabeth:
Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDXNourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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"We are better when we know our boundaries."
As we gear up for the holiday season, boundaries can make all the difference between stress and peace. In this episode, we welcome Lauren Massa to explore how setting boundaries can help us protect our emotional and mental well-being, especially during the holidays.
Lauren is a licensed counselor and clinical trauma clinician practicing in MD and CO. She feels passionately about building a relationship with her clients to strengthen their self-views and heal from the traumas they may have experienced throughout their lifetime. She loves her work with local moms searching for support on reinforcing boundaries and rediscovering their voices and strength, as well as specializing in the neurodivergent and LGBTQI+ communities. In her free time, you will typically find Lauren out enjoying the sunshine with her cats or chickens while on the lookout for good book suggestions!
This episode is full of advice on identifying areas where boundaries are needed, tips for communicating them confidently, and strategies to handle pushback. Whether you need to set limits around holiday gatherings, manage comments about food and body image, or redefine your social circles, we discuss why boundaries matter, how they can strengthen relationships, and why you deserve to set them.
In this episode, we cover:
The importance of boundaries for emotional wellnessHow to identify where you need boundariesSetting boundaries during the holiday seasonCommunicating your needs without guiltHandling pushback and guilt from family and friendsUnderstanding your worth and prioritizing self-careTips for self-boundaries around work, food, and commitmentsConnect with Lauren Massa:
Website: Forest Beach CounselingInstagram: @forestbeachcounselingUpcoming Events from Maria, Tara and Elizabeth:
Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDXNourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Have you heard of the power of somatic healing? Join us as we dive deep into the world of somatic healing with licensed clinical social worker and yoga teacher, Ruth Milsten. Discover how to tap into the power of your body to overcome trauma, anxiety, and stress. In this episode, we share practical tips for regulating your nervous system, building resilience, and cultivating a deeper sense of self-compassion.
Ruth Milstein is a licensed clinical social worker, an Imago trained couples therapist, a registered yoga teacher, and owner of Reclaim Wellness Therapy in Annapolis. She specializes in somatic and holistic therapy, for individuals and couples, with a unique approach to healing and well-being.
This episode is brought to you by Hearth Meals. Find out more here: https://www.hearthmeals.com/WELLNESS01
Key Takeaways:
Understanding the Nervous System and exploring the three states of the nervous system: ventral vagal (safe and connected), sympathetic (fight or flight), and dorsal vagal (freeze or shutdown).The Power of Somatic Healing and how to use your body as a tool for healing and self-awareness.Strategies for coping with stress, regulating emotions, and finding moments of peace.The Importance of Community and why you need to connect with others and build supportive relationships to foster healing and growth.How to prioritize self-care practices like mindfulness, yoga, and spending time in natureConnect with Ruth:
Website: https://www.reclaimwellnesstherapy.com/
Instagram: @reclaimwellnesstherapy
Her email: [email protected]
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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It’s a milestone celebration at Wellness Rebranded! In this special 2-year anniversary episode, you asked and we’re answering! We took all your burning questions from our audience on food, fitness, and feelings and answering them live in this episode.
From tips on boosting energy as a busy mom to tackling burnout, we dive into practical, honest answers. Listen in as we celebrate how far we’ve come and share valuable advice to support your wellness journey!
In this episode:
Questions from our audience, answered live by us! Tips and Advice for Energy Boost Tips for Busy MomsThe connection between stress hormones, sleep, and lifestyle choices - why does this happen?Reducing Inflammation Naturally: Effective non-pill methods, from anti-inflammatory foods to stress management.Strategies for finding calm when life feels like too much is happening at once (we have been there too) Advice for how to balance intuitive eating with food cravings.Insightful tips on setting boundaries, prioritizing self-care, and managing stress.Upcoming Events and Programs:
Elizabeth’s 6-Week Group Coaching Program: Nourished and Thriving - Navigate the holiday season with a balanced and joyful approach to eating. More details in the show notes.Relax and Renew: An Hour of Progressive Relaxation - Tara De Leon - Virtual and in-person class on November 25th in Annapolis to help you unwind during the busy holiday season. Maria’s Emotional Fitness Studio: Monthly wellness events in Annapolis featuring guest speakers and online sessions.Resources mentioned:
The Secret to Unlocking the Stress Cycle by Emily Nagoski
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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TW: Conversations about Child Loss
In this heartfelt episode of Wellness Rebranded, we dive into the delicate topic of grieving the loss of a child. Our special guest, Marie Burgess, a licensed clinical professional counselor and grief therapist, shares insights on supporting parents through this profound grief journey. With years of experience helping parents process loss, Marie discusses compassionate ways to approach grief, both as someone experiencing it and as a supportive friend or family member.
Whether you are grieving yourself or wish to support someone else, this episode offers compassionate insights and practical tips to navigate the journey of loss.
In our conversation, we discuss:
Marie’s Path to Grief Counseling and the loss of her son, Harvey. The Power of Vulnerability and Connection, and how sharing grief with others can provide critical support and healing.How you can support loved ones through loss through their grieving journeyPractical ways to be present for someone grieving, including specific phrases and gestures that offer true comfort.Why avoiding hard emotions doesn’t support healing and how we can create spaces for open dialogue on grief.The Importance of Consistent Support and why it’s vital to continue showing up months and even years after a loss.Connect with Marie:
Instagram: https://www.instagram.com/genuineconnectionspsych/
Website: https://www.genuineconnectionspsychotherapy.com
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Can you reduce your sugar intake and still follow intuitive eating principles?
In this episode Elizabeth answers this question. Spoiler alert: you absolutely can, but it comes with a few important caveats! We break down the difference between natural sugars and added sugars, discuss diet culture’s war on sugar, and share tips for incorporating gentle nutrition into your life. This episode is perfect for anyone curious about improving their relationship with food, while staying mindful of their sugar intake.
This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/
In This Episode:
The difference between natural sugars and added sugars — and why it mattersDiet culture demonizes sugar… is it warranted?How to reduce or be mindful of your sugar intake without falling into a restrictive mindset that backfiresPractical tips for balancing gentle nutrition with intuitive eatingWhen and how to start focusing on reducing sugar, especially for those new to intuitive eatingMaria and Tara's real-life struggles with sugar and kidsUncover Your Invisible Diet
https://elizabethharrisnutrition.com/invisible-diet
Blog Post: How to Reduce Sugar Intake Without Dieting: https://elizabethharrisnutrition.com/blog/practical-ways-to-cut-back-on-sugar?rq=sugar
Beatty’s chocolate cake: https://www.foodnetwork.com/recipes/ina-garten/beattys-chocolate-cake-recipe-1947521
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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How do you define work-life balance? In this episode, we dive into some of the most valuable career and work-life balance advice you didn’t know you needed!
Have you ever wondered how to answer tough interview questions or how to assert yourself better at work? Today’s guest, Amy Thomas, a seasoned HR expert and founder of Horizon Business Services, brings powerful insights on navigating interviews, setting boundaries, and finding the balance between your work and personal life.
From how to ace job interviews with confidence to the importance of setting firm boundaries (even when it comes to bathroom breaks!), this episode will leave you empowered to feel confident professionally, and prioritize your wellbeing.
In This Episode:
The importance of reframing tough interview questions to highlight your strengthsPractical tips for asserting yourself in the workplaceHow to set boundaries to protect your time and wellbeingThe truth about work-life balance in today’s remote work environmentHow to build self-confidence by changing the way you talk about yourselfReal-life examples of setting boundaries for long-term successLet’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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The fitness industry is a hotbed for diet culture and harmful misinformation! From unrealistic body standards on social media to the hidden world of steroids and fad diets, we here at Wellness Rebranded are bringing light to the truth.
In this episode, Tara, Elizabeth and Maria sit down with Michael Ulloa, a personal trainer who’s calling out the fitness industry’s biggest deceptions and helping people take back control of their health – without the toxic myths. We talk about misleading images on social media, how fitness marketing can harm both physical and mental health, and how to tune out the noise to create a fitness and wellness routine that truly works for you.
Michael is an online personal trainer and former occupational therapist from Scotland. He brings his experience and a fresh, holistic perspective to the conversation, helping us to rethink the way we approach health, fitness, and nutrition.
In this episode:
Michael’s journey from occupational therapy to the fitness world.How the fitness industry profits from toxic messaging and keeps people in an unhealthy cycle.Why body aesthetics are the wrong measure of health and how to shift focus to sustainable habits.Common myths in the fitness industry and why carbs aren’t the enemy.The dangers of following unqualified influencers and how to find credible fitness and nutrition advice.Steroid use and body image pressures—why this is a growing problem, especially among men.How diet culture perpetuates harmful behaviors and how to avoid falling into its traps.The role of mental health in wellness and why it’s essential to prioritize it alongside physical fitness.Practical tips to bust fitness myths and stay grounded in science-based health.Connect with Michael:
Instagram: https://www.instagram.com/michaelulloapt/
Join Elizabeth’s free 3-day challenge, •Why Am I Eating This?” here:
https://elizabethharrisnutrition.com/why-am-i-eating-this-challenge
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Ever wondered why most diets lead to short-term weight loss but long-term frustration? In this episode, we unpack the truth behind why so many diets fail and why regaining weight is more common than you think.
We were inspired by a recent post in a Facebook moms group of a mom asking for weight loss tips - and countless other moms shared their struggles with the cycle of losing weight and gaining it back.
In this episode, we share information about research behind dieting failures, the weight loss industry's misleading tactics, and why we need to rethink what “success” looks like when it comes to improving your health. This episode will help you explore more sustainable ways to improve your relationship with food, exercise, and your body. Learn practical strategies to move away from diet culture and embrace a healthier, happier you.
In this episode:
Why diets fail in the long term and the research that supports it.How diet culture distorts what success looks like in terms of health and weight loss.The weight loss industry’s misleading tactics and how it gaslights people into believing weight regain is their fault.How to redefine health success by focusing on behavior changes rather than just weight loss.Practical tips for building a better relationship with food, exercise, and body confidence.Ways to quiet diet culture messaging and find peace with your body.Why exercise alone isn’t the answer for intentional weight loss but can enhance overall health and mental well-being.Episode 88 with Ragen Chastain: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000658730798
Join Elizabeth’s free 3-day challenge, •Why Am I Eating This?” here: https://elizabethharrisnutrition.com/why-am-i-eating-this-challenge
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Ever wonder why we’re all so obsessed with how we look, and what it’s really doing to our mental health?
In this episode, we are joined by Dr. Charlotte Markey, a leading body image scientist and psychology professor at Rutgers University. With nearly three decades of research on body image and eating behaviors, Dr. Markey provides invaluable insights into how we perceive our bodies, self-acceptance, the impact of social media, and strategies for developing a healthier relationship with body image.
We explore the concept of maladaptive body image behaviors, how parents can positively influence their children’s body image, and why promoting body positivity is essential for mental health. Dr. Markey also shares her experiences in writing her Body Image Book Series and discusses the role of self-compassion and acceptance in body image healing.
In this episode:
Defining body image and identifying maladaptive behaviors.The impact of social media on body image and mental health.Why 'fat talk' between friends isn’t the bonding experience you think it isPractical tips for parents to guide their children on body image.Addressing the backlash against body positivity and promoting size diversity.Insights from Dr. Markey’s Body Image Book Series and her latest book Adult-ish: The Body Image Book for Life(2024).Connect with Dr. Markey:
Body Image Books: https://www.thebodyimagebook.com
Instagram: https://www.instagram.com/char_markey/
Website: https://markey.camden.rutgers.edu
Register for Elizabeth’s upcoming virtual workshop, Why Am I Eating Like This? https://elizabethharrisnutrition.com/why-am-i-eating-this-challenge
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Have you ever been called a name about your physical body that you wish you weren’t being called, but decided to play it off as a joke instead of standing up for yourself?
In this episode, Tara, Maria and Elizabeth talk about the importance of identifying the true source of our problems—whether it’s a tripped breaker in the kitchen or a deeper emotional wound, such as childhood nicknames that have stuck around too long.
The episode explores topics like inner child work, emotional healing, and how our early life experiences shape our current relationships, especially with ourselves. From fitness to mental health, they discuss how understanding the "why" behind our struggles allows us to fix them at the root, rather than just treating the symptoms.
In this episode:
A funny story about appliances that weren't really broken—and the life lesson it taught.How childhood wounds can show up in adult life, especially as "adult temper tantrums.”The importance of finding the true source of emotional, mental, and physical issues.Working on identifying the needs of your inner child to bring about lasting change.Why we should stop commenting on appearanceEmbracing the parts of yourself that have been criticized and turning them into sources of pride.“Let’s stop commenting on each other’s appearance. Even if it’s a joke, it leaves a mark.”
Register for Elizabeth’s upcoming virtual workshop, Silence Your Inner Food critic here:
https://elizabethharrisnutrition.com/silence-your-food-police
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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You can improve well-being by shifting focus to controllable aspects of your life.
What if what you are trying to control right now is actually out of your control?
Think about a time when you tried to control something that was out of your control. How did that feel emotionally and in your body?
In this episode, we dive into the surprising ways you may have more influence over your life than you realize. We’ll explore how shifting your focus to the things you can actively shape, rather than getting caught up in what’s beyond your reach, can lead to a more balanced and fulfilling life.
Maria, Elizabeth and Tara, the healing trio, share personal insights and practical tools while navigating the fine line between what we can influence and what we need to release.
From dealing with unpredictability to the bigger challenges like managing our emotions and external expectations, we break down what it really means to focus on what’s within our power. Whether it's controlling your diet, body shape, or other people's behavior (hint: you can’t), this episode will guide you to refocus your energy on what really matters.
In this episode:
Understanding what’s in your control vs. what isn’t.The “Post-It Note” tool for prioritizing and differentiating between what you can and can’t control.Can you control your emotions? Hint: No!What do emotions and farts have in common?How letting go of outcomes can lead to greater peace and wellbeing.The emotional toll of trying to control things beyond your reach.A simple and powerful tool for organizing and prioritizing your current life challenges.Register for Tara’s Live Event - Relax and Renew: An Hour of Progressive Relaxation: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Register for Elizabeth’s upcoming virtual workshop, Silence Your Inner Food critic here:
https://elizabethharrisnutrition.com/silence-your-food-police
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Are you trapped in the cycle of diet culutre, but are curious to take the leap to intuitive eating? In this episode, we are joined by Amy Thomas about her journey from just that!
Amy Thomas shares her powerful story of transitioning from the pressures of diet culture to embracing intuitive eating. We chat about Amy's resilience, self-discovery, and breaking free from the societal expectations that many of us struggle with when it comes to our body image and diets.
Amy has worked with Maria, Tara and Elizabeth in different capacities, and shares her experience with them as well.
In this episode:
The emotional impact of diet culture and how it affects body image and self-worth.Discovering intuitive eating and how it differs from mindful eating.The role of professionals in supporting a healthier relationship with food and body image.The importance of focusing on strength and ability in fitness rather than just weight loss.Tips for those feeling overwhelmed or stuck in their health journey.Resources Mentioned:
Intuitive Eating by Evelyn Tribole and Elyse ReschThe 10% Happier Podcast featuring Evelyn Tribole: https://podcasts.apple.com/us/podcast/the-anti-diet-evelyn-tribole/id1087147821?i=1000461282851This episode is sponsored by FX Physical Therapy. Learn more about them here: https://fxphysicaltherapy.com/locations/annapolis/
Register for Tara’s Live Event - Relax and Renew: An Hour of Progressive Relaxation: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Register for Elizabeth’s upcoming virtual workshop, Silence Your Inner Food critic here:
https://elizabethharrisnutrition.com/silence-your-food-police
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Ever find yourself daydreaming about chocolate or craving those salty chips like there's no tomorrow? You're not alone!
In this episode we're dishing out the real talk on food cravings—why they happen and what we can do about them. From understanding the difference between physical and emotional hunger, to sharing tips that actually work (and a few that don't), we’re covering it all.
In this episode:
Understanding different types of Hunger: Physical vs EmotionalDiet Culture Myths when it comes to hunger, and why “eating an apple” or “drinking water” might not fix your cravings. The Under-Eating Trap: Could your cravings be a sign that you're not eating enough during the day? We discuss how making sure you’re getting enough can be a game-changer.Emotions and Cravings: Stress, boredom, and emotions play a huge role in what we reach for in the pantry. Is there a perfect diet? Spoiler alert: NO!Take a moment to think about your cravings. Are they coming from a place of hunger, emotions, or something else? Experiment with different ways to satisfy them—whether it's through food or another activity that makes you feel good. Send us a message on Instagram @wellnessrebranded with what you discover!
This episode is sponsored by FX Physical Therapy. Learn more about them here: https://fxphysicaltherapy.com/locations/annapolis/
Register for Tara’s Live Event - Relax and Renew: An Hour of Progressive Relaxation: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Register for Elizabeth’s upcoming virtual workshop, Silence Your Inner Food critic here:
https://elizabethharrisnutrition.com/silence-your-food-police
Resources:
Episode 29: How To Honor Your Hunger When You Feel Disconnected From Cues: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000611559057
Episode 34: The Hunger-Fullness Scale: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000615991125
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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In this episode, we dive deep into those harsh, self-critical thoughts that sometimes surface when we look at ourselves in the mirror. Maria shares a personal moment of trying on clothes and the internal dialogue that followed—
The hosts explore why we do this to ourselves and how we can shift towards kinder, more compassionate self-talk.
Find practical tips and compassionate advice.
Whether you're struggling with body image or just looking for ways to support a healthier self-view, this episode is for you!
In this episode:
Trying on new clothes can be hard – this episode can helpUnderstanding factors that influence body imageTips for healing body imageDo you have to learn to love your body?Taming your inner criticHow do you know if your body image is healthy or unhealthy? What’s normal?This episode is sponsored by FX Physical Therapy. Learn more about them here: https://fxphysicaltherapy.com/locations/annapolis/
Register for Tara’s Live Event - Relax and Renew: An Hour of Progressive Relaxation: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
Resources:
The Body Is Not an Apology, Second Edition: The Power of Radical Self-Love
Hot Mess to Hot Mom: Transformational Tools for Thriving after Childbirth and Beyond
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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You deserve to love the body that you are in.
Kyla, the creator of the popular instagram account, Baila With Kyla, dancer and body positivity advocate joins the podcast to share her inspirational journey from undergoing open heart surgery in 2013 to becoming a beacon of joy and self-acceptance.
She discusses the healing power of dance and how it has saved her life and helped her realize how beautiful she is. Through dance, she has found self acceptance, love, and more understanding of her mind body connection.
We talk about how she found inspiration in dance, how she empowers other women to embrace and celebrate themselves, and how she confidently handles online trolls who attempt to bring her down.
In this episode:
Kyla’s pivotal moment in her life: a life saving surgeryThe role shame plays in intuitive eating What Kyla learned from Salsa dancing Dancing made her feel beautiful Dealing with hurtful comments, and how she overcomes them How confident women infuse confidence in other women You deserve to take up space!More information on Kyla’s dance retreatsEpisode with Julie Blamphin: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000649006343
Episode on how Tara dealt with online fat shaming https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000633325423
Connect with Kyla:
Instagram: https://www.instagram.com/bailawithkyla/
Learn more about her retreats on Instagram
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Are you watching the Olympics? There's so much more going on than just the sports!
In this episode Tara, Elizabeth, and Maria discuss the excitement of the Olympics and celebrate the diversity of body types in elite sports. They highlight the importance of recognizing mental health in athletics and draw attention to athletes like Simone Biles and Ilona Maher who advocate for mental well-being and body positivity.
They discuss the challenges of societal expectations, the need for size-inclusive athletic uniforms, and the benefits of balancing personal well-being with professional demands.
What are some of your personal goals for wellness and wellbeing? Connect with us on Instagram and let us know!
In this episode:
You don't have to wait for a wake-up call!Stop putting your well-being on hold.What the Olympics shows us about wellness and bodies.Sports is not about health, it is about performance. What Simone Biles can teach us about mental health!The hosts share simple things they do to take care of their wellbeing including meditation, sitting down, gardening, drinking water, and sex! Why You Should Ditch Tracking Your BMI: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000638398387This episode is brought to you by Happii, high quality handcrafted items to support your mental health journey, from healing to growing. Save 10% on Happii when you use this link: https://happii.today/WELLNESS
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Health. Empowerment. Recovery. These are the three main elements to Dr. Gina Hahn’s new program - H.E.R.
Gina Hahn is a Licensed Doctor of Physical Therapy at FX Physical Therapy and Kettlebell Coach. She is an expert in the treatment of orthopedic and pelvic floor symptoms, both acute and chronic. She has a special interest in working with women throughout their lifespans because of her own life experiences. and those of friends and family.
In this episode, Dr. Gina discusses the H.E.R. program (Health Empowerment Recovery), which offers free resources and support for women's health across various life stages including pregnancy, postpartum, and menopause. This is an important conversation for all women as it shares the importance of rest and proper recovery postpartum, the societal pressures on women regarding body image and returning to exercise, and practical advice for safe physical activity after childbirth.
As you listen, please remember to give yourself compassion, and learn about the importance of movements and strength training for long-term health and wellness.
More about FX Physical Therapy: Ready to elevate your performance and wellness? Want to manage discomfort or pain? Ready to move and feel better? If you sound like any or all of the above, you should consider physical therapy! FX Physical Therapy specializes in women's health and wellness, including pelvic floor therapy.
FX's hands-on, 1 on 1 treatment and tailored programs meet the unique needs of women's bodies, no matter what stage of life they are in. From injury prevention to performance enhancement, FX supports the active lifestyle, including return to active lifestyles. Through strong partnerships, they integrate physical therapy, nutrition, and fitness for a holistic approach. FX wants to help you transform your life through dedicated support.
Visit fxphysicaltherapy.com to book your appointment today. FX Physical Therapy – where women's health and performance thrive.
Epiosde 57 with Gina Hahn: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000634867933
In this episode:
The differences between men’s and women’s healthcare needsPractical advice for new moms from a physical therapist, mental health therapist, personal trainer, and dietician. Returning to exercise safely post-partum and managing potential fearsWhy rest is sometimes the most productive thing you can do for your health and fitnessGiving yourself graceReframing exercise needs through the lifespanUnique challenges women face supporting their healthConnect with Gina:
Sign up for the newsletter: https://fxphysicaltherapy.us17.list-manage.com/subscribe?u=d685d3203f6782a0b010aad3c&id=9dc7eb4308
FX Physical Therapy: https://www.instagram.com/fxphysicaltherapy/
HER Facebook Group: https://www.facebook.com/groups/herxfxpt/
Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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Life is full of transitions. From becoming an empty nester, experiencing perimenopause, moving to a new country, changes in physical health, going to school, graduating, breakups, getting married, having children, changing jobs, grieving a loss, moving, the list goes on and on.
In this episode Tara, Maria, and Elizabeth explore the complexities of life's transitions, sharing their personal experiences and practical advice. During these times, focusing on self-care is very important, as well as acknowledging and honoring your emotions. Don’t forget to give yourself compassion!
It is okay to ask for help!
Topics in this episode:
Our personal stories of life transitionsNavigating welcome and unwelcome life transitionsTips for thriving during life transitionsAn often-overlooked aspect of supporting yourself through a life transitionWhy you should start paying attention to your thoughts / feelingsThe importance of social health and support networksListen to our epsiode on The Power of Self Compassion: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000629317563
Let’s connect and keep the conversation going!
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
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Intuitive Eating isn’t just another passing nutrition trend, it’s a way of life. Better yet, very often, Intuitive Eating turns into intuitive living.
In this episode, Elizabeth pulls back the curtain on the incredible ripple effects of helping people rebuild self-trust and connection with food and their bodies, including improved decision-making, reduced stress, and stronger relationships, among other benefits. Maria and Tara share some of the biggest lessons they’ve learned about helping their kids have a healthy relationship thus far and the impact it's had on their families.
Elizabeth is spreading the message for intuitive eating and against diet culture through workshops, group coaching, and corporate wellness programs. To get on the waitlist for Elizabeth’s next Intuitive Eating coaching group, email her here: [email protected]
Hear the Wellness: Rebranded episode with Elizabeth’s client: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000617179512
In this episode:
How intuitive eating can lead to intuitive livingKey ingredients for deprogramming from diet cultureSetting the record straight on common misunderstandings and barriers to intuitive eatingThe power of community when healing your relationship with foodSomething to consider if you need a nudge towards dropping out of diet cultureGrowing kids with food and body confidence Different ways Elizabeth can support you on your health journeyPlus, get to know Elizabeth more with some fun facts!Let’s connect and keep the conversation going!
Elizabeth Harris, MS, RDN, LDN
FB: Health and Healing with Intuitive Eating community
https://www.facebook.com/groups/healthandhealingwithintuitiveeating
Instagram: https://www.instagram.com/ElizabethHarrisNutrition
Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet
Tara De Leon, Master Personal Trainer
Email: [email protected]
Instagram: https://www.instagram.com/tara_de_leon_fitness
Maria Winters, LCPC, NCC
Instagram: https://www.instagram.com/coaching_therapist/
FB: https://www.facebook.com/MWcoachingtherapy
Website: www.thecoachingtherapist.com
Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/
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