Are you familiar with the term healthspan? In this inspiring episode, Dr. Emily Marshall sits down with Lexi Johnson, founder of Lexi J Wellness, to discuss how she’s helping women create a supportive, uplifting community focused on self-improvement and health. Lexi shares her approach to fitness—where everyone, regardless of fitness level, can participate and thrive through accessible exercises and modifications. Visit https://www.lexijwellness.com/ and connect with Lexi on Instagram @lexijwellness 

We explore the transformative power of a healthy lifestyle, from finding activities you love to celebrating progress with a community that holds you accountable. Lexi shares insights about goal setting, cultivating a positive body image, and the importance of participating in fitness challenges that build lifelong health deposits. It's not just about extending lifespan—it's about optimizing your healthspan and becoming the best version of yourself. Tune in for practical tips and motivation to take your fitness journey to the next level!

Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh & live on fire!

Is it just about losing fat or more about gaining muscle? Let’s find out! In this enlightening episode of the Fresh and Fired Up podcast, hosts Emily Marshall & Hailee Piendl dive deep into the world of sustainable fat loss, sharing expert insights and practical tips. They emphasize the pivotal role of protein intake in preserving muscle mass and boosting metabolism while navigating the delicate balance between tracking macros and intuitive eating.

Join Emily and Hailee as they dismantle diet culture myths and encourage listeners to embrace a holistic approach to health. They explore the impact of hormonal health on cravings, the importance of quality sleep for recovery, and how emotional aspects of eating can influence long-term success. With personal stories and actionable advice, they highlight the significance of self-acceptance and patience on your health journey. Tune in for a supportive conversation that will inspire you to commit to your health goals sustainably and compassionately!

Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!

Have you ever felt trapped between striving for perfection and giving up entirely, caught in the all-or-nothing mindset? What if the key to a more fulfilling life lies in embracing the uncertainty and imperfections we face every day? In this episode of the Fresh & Fired Up Podcast, we tackle the challenges of the all-or-nothing mindset and explore how to navigate the ups and downs of our internal dialogue. Discover strategies to embrace the unpredictable nature of life and let go of constant anxiety about the future. We'll discuss practical ways to enhance your willpower, make steady progress, and cultivate resilience. Learn how to shift your ego to the back seat and take command of your personal growth, building a positive self-image and fostering meaningful connections along the way. Join us as we delve into how to thrive amidst life's uncertainties and find joy in the process.

Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!

Sum up all your new year’s resolutions for 2023 in just one word. The book “One Word That Will Change Your Life” by Jon Gordan, Jimmy Page, and Dan Britton, is such a simple, yet transformational, book. In this episode, I share some of the concepts from the book with my own spin on it. Hope you enjoy listening, but make sure you still read the book!

Having integrity with keeping commitments to yourself is so mentally freeing! When your actions are congruent with your expectations of yourself, you will be more efficient, more productive, and more fulfilled in your business and life. Sticking with your workouts and being disciplined in completing your daily priority list are game-changers for gaining momentum towards your goals. This episode is about holding ourselves accountable especially when things feel like they are spinning out of control.

Who else wants to sleep their way to the top? Sign me up please! Dr. Justine Luchini shares her story becoming co-founder of Thirdzy and developing their feature product called “PM Recovery Collagen”. Her journey of career path changes, growth, and business success is truly inspirational. Have a listen and make sure you check out www.thirdzy.com or @thirdzyhq on IG.

Are you ready to shake off yesterday and start fresh each day? This discussion with my sister, Jessica Marshall, offers encouraging ways to purposefully renew your focus on your mission, values, and growth everyday. As an experienced teacher, mom, Rough & Hardy lifestyle brand co-founder, and community leader, Jessica shares how having an intentional morning routine is a great way to get in the best frame of mind for the day and keep consistently working towards your personal and professional goals. 

Ever ask yourself, “Why do you do what you do? Or why not?” When you are considering where to direct your effort, attention, and energy, it’s best to start with “Why”. It’s tempting to get wrapped up in the “whats” and “hows” of business and life, but knowing your  “why”, or purpose in life, is vital to growth in the right direction. In this episode, I interview my brother and his wife, Jed and Hannah Ryan, about their journey of growth in aligning their purpose and values. I hope our conversation inspires confidence in you and encourages you to keep moving forward.

Literally, that’s how much you have to train to be at a world-class level. The same principles that are true in sports and fitness hold true in the business world. If you want your team to level up, you have to lead them from the front. When it comes to all aspects of your business, company culture, and customer service, show your team how to train, role play, and repeat. You have to train, if you want to win.

Chaos or order? Which is your preference? Well, it’s not great to have too much of either for too long. Life will always be fluctuating back and forth somewhere on the spectrum between these two extremes. However, if you are finding that your business and home life are very chaotic and elevating your anxiety. This episode will give you some practical strategies that will be helpful, memorable, and can be implemented immediately!

Have you ever started a conversation with good intentions of resolving or avoiding conflict, but in a flash it turns into a heated argument? Ever wonder why or how that can happen so fast? When it comes to helpful conversation tips, one of my favourite resources is the book: “Crucial Conversations: Tools for Talking When Stakes are High” by Kerry Patterson, Joseph Grenny, Ron McMillan, Al Switzler. In this podcast episode, I highlight a few strategies from the book with a specific emphasis on making wise conversational choices rather than the fool’s choice.

“That’s not fair!” Have you ever said these three words? Well, even if you haven’t said them out loud, you have probably thought them. What about getting frustrated or upset when things in your life don’t go the way you hoped or in a manner that seems fair to you? You might not want to hear it, but in this episode I bring it up anyways. Life’s not fair. We all get knocked down sometimes, what matters most is repeatedly getting back up and helping others get back up along the way. 

Do you realize your amazing potential? You have a unique, creative, and wonderful contribution to make in this world. You are here for a reason. A beautiful and awesome reason, but that doesn’t mean it’s going to be easy. It might actually feel scary and be really hard. In this episode, I share a story to encourage you to persevere through the tough times. Take heart my friend, whatever you are facing, I know you got this! 

Are you sick of the vicious cycle of losing weight and gaining it back again? In this episode, we’re excited to host Ashtin Seaton, the founder of Fiercely Fit—a revolutionary health and fitness program for women. Ashtin’s journey from fashion to fitness is truly inspiring. She shares her path from 1st Phorm to creating her own online coaching, and discusses her holistic approach to health, including visualization, mindset work, and app tracking. Whether you're a college athlete or navigating menopause, Ashtin’s tips on building muscle, losing fat, and maintaining energy without restrictive diets will be invaluable. Discover how her methods promote accountability, routine, and the power of community, and learn how to use reverse dieting and mindset shifts to achieve lasting results. Tune in for a conversation full of actionable advice and motivational insights!

Connect with Ashtin @ashtinseatonfit & https://ashtinseaton.com/

Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!

Are fears and self-doubts holding you back? Do you think you won’t have what it takes to go to your next level? What is it that keeps you from taking tangible action steps towards your goals? Hey, if you are happy with the results you are getting in your life, then awesome! Keep doing what you are doing. If not, well, maybe it’s time you raise the BAR. Not sure what I am talking about? Then this episode is for you.

How’s your visualization? Gaining clarity in your visualization, developing your focus, and owning your vivid vision will help you flourish in life. In this episode, you will learn how to look beyond the whirlwind of your own fears to see greater possibilities on the other side. I also touch on utilizing power poses, shifting your mindset, and rewriting self-limiting stories about yourself!

It’s your choice. It’s up to you to face your fears, overcome challenges, and master your mindset. That’s how you move forward. In this episode I encourage you to keep your eyes on the road, put in the effort, and find the beauty in the challenges. Remember, there are no shortcuts. You have to do the work! It’s worth it and so are you!

Sharpening up your communication skillz is a vital aspect of growing both personally and professionally. This episode is filled with tips and tricks to polish up your body language, tone of voice, words you choose, and most importantly your listening. I’m fired up to share with you some dynamite ways to communicate at your best!

You want your first impression to be your best impression! You don’t want to miss this info on how to put your best foot forward with your appearance, behavior, communication, and online presence. Showing up every day as the best version of yourself with a commitment to operate with integrity is key. It’s time for you to be free, feel fresh, and live on fire!

You might feel like you have to do it all on your own. However, business and life are not meant to be done all alone. Connecting with other people is the only way to do business and the best way to live. If you struggle with believing in yourself, trust, or connection, you’ve come to the right place. In this episode, I share some awesome practical strategies that you can implement immediately. Are you ready to connect? Have a listen!

At times the obstacles of life may seem insurmountable, however, persevering is possible. In this episode, I share some of my own thoughts and experiences in leveraging a winner's mindset into all areas of your life. You have the ability to persist through the internal and external resistance we face every day. Let’s get fired up!

It might feel like there is never a good time to start something new. Stepping outside your comfort zone into the great unknown can be very intimidating. I agree! In this episode, I share some of my own experiences and thoughts about overcoming “overthinking” and just going for it! I hope my stories help you get out of your own head, so you can move onward and upward with real tangible action. Now is the best time to go to your next level!

If you could know the truth about follow through, how soon would you want to know? There are a few key factors that will transform the way you stick with the action steps that lead you to your goals. In this episode, Emily & Hailee give you the keys to unlock your next level of health, fitness, and energy. 

We explore a flexible and empowering approach to women's health and fitness. Discover how to transform your mindset and body image, navigate the tradeoffs of health decisions, build discipline, and overcome self-sabotage. Learn to embrace discomfort, develop resilience, manage stress sensitivity, and align your circadian rhythms. Plus, we delve into effective habit-building techniques to seamlessly integrate positive changes into your routine. Tune in for actionable insights and strategies to enhance your well-being and thrive both physically and mentally.

Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!

What if you could optimize your physical fitness to keep up with the demands of life, business, and everything in between? How about overcoming perfectionism to achieve excellence in health and professional life? In today's exciting episode, we kick off season 3 with Dr. Emily Marshall and her new co-host, the vibrant fitness and nutrition coach, Hailee Piendl. 

In this episode, Emily and Hailee delve into their Canadian roots, the journey from athleticism to entrepreneurship, and the crucial role of mindset in achieving success. They discuss the challenges of body image perfectionism, the importance of resilience, and practical tips for achieving fitness and professional goals.

Listen now on Apple Podcasts, Spotify, or YouTube. It's time to feel fresh and live on fire!

Are you addicted to energy drinks? What if I told you there’s a healthier alternative that is both amazing and delicious? In this episode, we dive into the story of Karly Jacobsen, the Co-founder and President of Rviita Energy Tea, who went from being a registered nurse to revolutionizing the energy drink industry. Karly reveals the inspiration behind Rviita @rviitalize – a healthier alternative to traditional energy drinks, and shares her journey of transitioning from healthcare to entrepreneurship. Tune in to discover what sets Rviita apart and get a glimpse into Karly’s bold new venture. Check out https://rviitalize.com/ and connect with Karly @karlyjacobsen 

Listen now on Apple Podcasts, Spotify, or YouTube. It’s time to find your energy without killing yourself in the process!

As an entrepreneur, this piece of advice has always stuck with me. Especially at times when I’ve hit a slump in my business or career progress. Have you ever found yourself taking your professional problems or progress too personally? If yes, this episode is the moment we reset, refocus, and take our businesses to the next level. I go through 12 key professional areas to assess and leverage in your career and business. Plus, I share a bonus point that’s a total game-changer. See you on the inside!

What if you could optimize your physical fitness to keep up with the demands of life and motherhood? How about regaining pre-pregnancy fitness levels? Or simply to prioritizing your health and well-being? Welcome to today's interview episode, where we dive into fitness tips and strategies with Josie Stevens, a dedicated fitness coach and performance trainer. Josie's background as a former D1 soccer player brings a wealth of experience to her mission of helping time-crunched women achieve fitness goals from the comfort of their homes through her Strong for Life monthly workouts. Josie is passionate about integrating fitness seamlessly into busy lives and emphasizes the importance of sustainable routines for long-term health. You can connect with her and find more inspiration on Instagram @Jevityfit.

In this episode, Josie discusses essential strategies for women looking to maintain fitness through different life stages, including before, during, and after pregnancy. She shares valuable insights on what to prioritize and avoid to achieve optimal outcomes for body strength, balance, functional movement, and overall longevity.

When it comes to health, we talk a lot about physical fitness and mental health, but what about sexual health and wellness? What are the health benefits of physical intimacy and how does it affect relationships? What are positive and healthy ways to teach the next generation about sexuality? Today’s interview features Dr. Carolin Klein, a Registered Psychologist and Sex Therapist, the Director of the West Coast Centre for Sex Therapy. Dr. Klein specializes in helping clients with a wide range of sexual concerns, relationship issues, and emotional distress. She has an extensive background, including a PhD and fellowships in sexual health and dialectical behavior therapy. Listen to her informative interview and reach out to Dr. Klein @drcarolinklein or contact westcoastsextherapy.com with any questions!

What’s your next step of growth for your business? Communication? Collaboration? Or creating unforgettable customer experiences? It starts right here. Join our refreshing conversation about everything from photography and creative inspiration to the best ways to communicate with your clients and collaborate with other entrepreneurs in your community. You’re going to love today’s interview episode with Alicia Ross, northern Alberta photographer, creating a visual record of today’s authentic you, living the rural life in the north, mom of 2 boys, and rocking online entrepreneurship all at the same time! Connect with Alicia on Facebook or Instagram @aliciarossphoto

Are you striving to achieve work-life balance? Is that even possible? How do you run a business or work full-time, be a parent or caregiver, get your workouts done, and “all the things” and still have energy to just be you? By the end of your never ending checklist, are you actually enjoying your life? Join me on this journey of reimagining work-life balance from some unexpected angles that might just shift your perspective of what’s possible for you. Click the play button. Let’s get fired up!

What does it take to turn setbacks into comebacks on the road to Olympic glory? Join us in this inspiring episode of the Fresh & Fired Up podcast as Dr. Emily Marshall interviews Emily Renna, a dedicated Team USA bobsledder. Emily shares her incredible journey from track and field to the thrilling world of bobsledding, emphasizing the vital roles of faith, mindset, and resilience in her athletic career. Discover how she balances her demanding sport with a full-time biotech job and the behind-the-scenes efforts that contribute to her success. From overcoming setbacks to setting meaningful goals, Emily's insights are a testament to the power of perseverance and personal growth. Follow Emily Renna @emrenn11 

Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!

Do you want to feel a greater sense of fulfillment in your life and enhance your well-being journey? Nurturing your mental and emotional health is a great place to start. Listen to this empowering interview with Dr. Shahana Alibhai, a professional speaker, family physician, mom and mental health expert. Dr. Shahana has worked with organizations like the University of British Columbia and Scotiabank, and is the medical director at one of British Columbia's largest youth health centers. She’s known for her TEDx talk "Emotional Literacy for Better Mental Health" and her expertise on the topics of postpartum anxiety, cognitive behavioral therapy, and mindfulness meditation. Unlock your potential and the reality of your perceptions to find more connectedness, joy, and longevity. Connect with Dr. Shahana @thedrshahana and order her book “Feel Better: How Understanding Your Emotional Palette Can Keep You From Getting Swept Away” on drshahana.com

Do you have a hiring system? How do you know you’re hiring the right person for the job? On the other side of the spectrum, do you have a firing system? How do you communicate to an employee that you need to let them go in a professional manner? These are all good questions and often require difficult conversations. Don’t miss this episode, where I give the solutions to these problems for free! They might not be the answers you were hoping for, but they’re the secrets to success that every employer needs to hear. 

Entrepreneurship is like a crazy trip that’s not for the faint of heart. It can be very rewarding, but a wild ride at the same time. It’s how we respond to the ups and downs that will determine our success or failure. This interview episode with Alicia Melia, founder and CEO of BRANDMETIX, will help you level up your business A-game. Check out brandmetix.com for branding and custom merch made in the USA to enhance your brand! Alicia is an experienced business woman who lives what she says and doesn’t play small. Make sure you follow her on Instagram @aliciabaldino_melia and listen to this eye-opening episode!

In this episode, I’m musing about the measure of meaningful work. As well as an unusual mix of filling you in on our recent family vacation and some deep thoughts from our long drive. It’s not me telling you what to do, but it's more like sharing thoughts to catch up with a friend. Full disclosure of temptations I wrestle with sometimes in hopes to be an encouragement. I also mention a few realizations I’ve had about getting back into a good workflow after vacation or when you feel “out of your routine”. So thankful for you! Enjoy!

Have you ever craved sugary foods almost like they’re addicting? Do you find yourself always wanting more or feeling crummy after eating? I’m joined by Jennifer Hanway, a holistic nutritionist, wellness expert, and the owner of the 14-Day Sugar-Free Detox program. Join us as we dive into some eye-opening topics: why balancing hormones is a myth, the often-overlooked nutritional challenges during postpartum and menopause, and the number one way to detox from sugar to improve your health. Explore the effects of detox and cortisol levels on your body. Follow Jennifer’s journey on Instagram @jenniferhanway. Can’t wait for you to hear her incredible insights and practical tips!

Keeping up with life’s many demands can be challenging, but it’s absolutely possible with the right strategies. In today’s episode, I dive into the art of managing a busy day. Join me as I explore how to systematize and simplify your routine to maximize productivity and maintain your sanity. As a mom of four, successful entrepreneur, fitness enthusiast, and lover of efficiency, I share my secrets on how to seamlessly integrate business and home life, ensuring nothing falls through the cracks. I’ll also discuss the importance of finding the right people to support you—your "who"— including the invaluable role of a virtual assistant. Can’t wait for you to hear these extremely useful tricks of trade!

Achieving goals is only the tip of the iceberg. Today’s episode will kick off your journey towards leadership excellence in more ways than one. You don’t want to miss this powerful interview with Lisa Small, the creator of Habitual Growth, a dynamic leader with over two decades of experience in mastering leadership and fostering high-performing teams from startups to global corporations. Connect on Instagram @thereallisasmall, visit her website at workwithlisasmall.com, read her blog, follow her journey, book a call, and discover more. It’s time to dial in your growth habits and unleash your full leadership potential!

How can you expect to lead others if you can’t lead yourself? Sometimes you have hit the same wall enough times to realize that change starts with you. Steal my top 3 lessons in leadership that I learned the hard way throughout the past decade of both parenting and my career. I’m sharing these game changing concepts with you for FREE because I believe you have what it takes to be the great leader you were always meant to be!

Are you tired of being tired? Whether it’s period symptoms, menopause, or just on the regular, we’re giving you the cheat sheet to make it better. Imagine less symptoms, more energy, and the confidence that comes with being strong. Don’t miss this interview episode, with online fitness coach Jennifer Shaver and host of the Fit New Podcast! She helps time-crunched women get fit at home with her Strong for Life monthly workouts. You can find her on Instagram @fitwithshaver, join her free facebook group, check out her youtube channel, even grab her protein guide on workwithjenshaver.com. No more excuses, now’s your time to shine!

Do you ever get trapped feeling like you're not getting anywhere? Are you making any progress towards your goals? Maybe? Maybe not? When you're in the grind, it doesn’t always feel like winning. But, I can almost guarantee you’ve probably come farther than you realize. Have a listen to this episode, it’s my personalized version of straight up heartfelt encouragement for you. I hope you love these little nuggets of wisdom I stumbled upon in my garage (of all places lol) this past weekend. If you enjoy it, share it with your friends!

What if the key to sustainable weight loss lies in understanding your metabolism? In this episode of the Fresh and Fired Up podcast, Dr. Emily Marshall and co-host Hailee Piendl welcome Dr. Ashley Lucas, a PhD nutritionist and registered dietitian. Join us as Dr. Ashley shares her inspiring journey from professional ballet dancer to nutrition expert revealing the essential link between metabolism, diet, and overall health. 

We'll explore the flaws in traditional dieting approaches, discuss the crucial roles of fats and proteins, and uncover how stress and sleep can significantly impact your weight and well-being. Dr. Ashley emphasizes the importance of muscle mass and provides practical strategies for healing your metabolism, while also shedding light on the hormonal influences of belly fat.

With insights that encourage listeners to embrace a holistic view of nutrition, this episode is a must-listen for anyone looking to rethink their approach to weight loss and health. Discover how understanding your unique body can lead to lasting change and a healthier, happier you!

Listen now on Apple Podcasts, Spotify, or YouTube! It's time to feel fresh and live on fire!

Also, visit https://drashleywellness.com/

Have you lost your spark? Are you open to exploring variety in your fitness? Have you ever tried rebounding fitness? This interview with Rachel Lawrence, the founder of Radical Rebounding fitness, will light you up and open your mind to more possibilities for your fitness, health, and wellbeing. Radical Rebounding offers online memberships,  in-person studio bookings, live stream classes, and even instructor training. Jump on this opportunity to hear from and connect with this incredible woman! Checkout @radicalrebounding and radicalrebounding.com

Are you ready to infuse your meals with more joy and creativity than ever before? This interview episode is with Amy Soudek, a certified holistic nutrition practitioner and the developer of many collaborative food programs for families, therapists, and individuals. Amy shares her incredible story of finding food freedom after years of battling anorexia that led her to her work now, helping people with disordered eating and restoring food relationships. Check out MORE with Amy Soudek on Facebook, plus follow @morewithamysoudek on Instagram to learn about her transformational 21-Day Meal Prep Challenge and so much MORE!

What is the “why” behind what you do in your business? Are you leading your organization with vision and communication confidence? Are your business and financial systems efficient and effective? Check out this insightful interview with Stephanie Austin, founder of PHILO Solutions Business Consulting & Coaching, host of the PHILO SUMMIT Conference and PHILO TALK workshops, owner of Oklahoma Infusion Clinic, and Ponca City Commissioner. Stephanie is an expert in corporate training and professional development. This episode will take your leadership and business to the next level! Connect on Instagram @philosolutions or visit www.philosolutionsllc.com

"What if I fail?" Does this question hit home for you? I know it has for me many times throughout my life, but the underlying question is, why? Why do so many people fear failure? And if this is something you struggle with, can you overcome it? Now, that’s an even better question. Check out this episode and I’ll give you my hot take on the subject. For free!! Your only fee is to share this episode with a friend who needs to hear it too. So we can all go to our next level!

What if I told you that being healthy doesn’t have to be boring or restrictive? Could your health, your relationships, and your life be filled with joy, love, and vibrant experiences? Imagine being fully free from the darkness of addiction and filled with passion and purpose instead? Don’t miss this interview episode with Karen Thomson, a renowned event organizer, author, and speaker, who shares her genuine fiery inner passion with the aim to inspire and transform lives through health, happiness, and the magic of human connection. It’s time for you to start experiencing being alive! Follow Karen Thomson on YouTube, all social media platforms, and visit: lovehealthevents.com

Imagine it’s a hot day and you pop into a new coffee shop. As you're standing in line, you are inundated with a whole slew of options. Should you get a coffee? Iced tea? Maybe a frappuccino? It’s kind of late in the day, maybe you shouldn’t have any caffeine? What do you do? By the time you get to the front of the line you just grab a bottle of water. You walk out, regretting that you didn’t get something more exciting. What happens to your brain when there are too many decisions? And how can you end up with a better outcome? Listen to this episode and find out!

Ready to take your personal or professional brand to the next level? Don’t miss this interview episode with Natalie Johnson, brand Strategist and owner of Impackedful Creative, specializing in branding, graphic design, & web design. She helps brands unleash their creativity for a cause, donating percentages of profits to charity. She’s also a bikini bodybuilder, so watch out! She’s one powerhouse woman making an amazing impact on the world! You and your brand will leave more inspired and organized than ever! Connect @impackedful or go to impackedful.com

Are you looking to strengthen yourself through confidence and fitness? There are many routines that exist within the areas of fitness and entrepreneurship. This episode explores the realities of starting out as a new businesswoman and the growth that comes with that journey of discovery. Building connections as well as gaining the ability to be proud of your work is what it’s all about and today’s guest, Emily Schaapman fully embraces the fitness side that comes with it! She works as a coach doing 1 on 1 and group coaching through her “Fit and Fearless Circle” which is helping women lose fat, build strength, and gain confidence all while still being able to eat the foods they love! Connect with Emily @dairygirlfitness on social or dairygirlfitness.com