Explore every episode of the podcast Fresh & Fired Up with Dr. Emily Marshall

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!

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!

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/

Are you making the most of your first impressions in interviews, or are they holding you back? In this episode of the Fresh and Fired Up podcast, Dr. Emily Marshall interviews the incredible Sarah Englade, founder of Monarch Talent Solutions, about the art of recruiting and the critical role of empathy in the hiring process. They explore Sarah’s unexpected journey into the recruiting world, common pitfalls for both companies and candidates, and the transformative power of a positive candidate experience.

Tune in to discover how first impressions, body language, and networking can impact job searches and career changes, as well as actionable tips for professional development. With an emphasis on decisiveness and mindset, this episode is packed with insights to help you navigate the hiring landscape with confidence. Connect with Sarah @sarahsfilteredlife and her company Monarch Talent Solutions @monarchtalenthtx or https://monarchtalentsolutions.com/ 

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

Are you ready to break free from your comfort zone and unlock the true potential of your entrepreneurial journey? In this inspiring episode of the Fresh and Fired Up podcast, Dr. Emily Marshall sits down with entrepreneur Elizabeth Masso @elizabeth_masso to explore the transformative journey of stepping outside your comfort zone. 

Together, they discuss the pivotal role of mentorship in entrepreneurship and how resilience, hope, and gratitude can guide you through life's challenges. Elizabeth shares her personal experiences in overcoming obstacles, finding clarity and vision, and the importance of cultivating a supportive network. Tune in to discover how kindness toward oneself and a playful spirit can enhance creativity and joy in both work and life, ultimately leading you where you need to be.

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

Are you struggling to balance the emotional roller coaster of entrepreneurship with the financial savvy needed for success? In this episode of the Fresh & Fired Up podcast, hosts Dr. Emily Marshall and Hailee Pindell dive deep into the essential connection between financial health and emotional well-being in the world of entrepreneurship. Join us as we share personal stories, tackle the emotional ups and downs of running a business, and explore the vital role of accountability and strategic planning. Discover how investing in learning, mastering the art of delegation, and building resilience can empower your journey to business growth.

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

Ever wondered how mastering your finances could transform your entire family's future? Join our hosts, Dr. Emily Marshall and Hailee Piendl, as they interview Aly Davis to unveil the secrets to empowering women financially and teaching kids to thrive—don’t miss out on the key strategies for a prosperous family life! This episode is designed to boost all aspects of women's financial health to enhance the financial well-being of their entire families. Aly is a seasoned entrepreneur with a rich background in IT, project management, and finance. We can’t wait for you to experience the passion behind her mission to transform financial education. Discover practical strategies for women to manage their finances effectively and teach their children how to manage money. We’ll discuss fostering open communication about finances, setting up solid financial systems, and the unique ways men and women approach money. Tune in to learn how strengthening women's financial health can lead to a healthier future for the whole family. Connect with Aly @mywealthwellness and visit https://mywealthandwellness.com/ 

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

Have you ever wondered how building muscle could revolutionize your health and energy levels, far beyond just changing your appearance? In this empowering episode, we dive deep into the transformative power of strength training for women, exploring its impact far beyond the surface of aesthetics. Discover how building muscle isn't just about looking good—it's a cornerstone of holistic health that enhances energy levels, stabilizes mood, and supports a balanced hormonal cycle. We’ll discuss the crucial role of strength training in preventing age-related conditions like sarcopenia, osteoporosis, and diabetes, and how optimizing movement patterns can elevate your fitness performance and long-term well-being. Join us as we uncover the science and personal stories behind why incorporating muscle-building exercises into your routine is one of the most effective ways to tackle your health puzzle and empower your life.

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

Ever wondered how to turn your passions into sustainable growth while navigating the challenges of life and business? 

In this insightful episode, Dr. Emily Marshall and Hailee Piendl sit down with Cyd Rechtin, an expert in growth optimization and corporate engineering, to unravel the secrets behind achieving sustainable growth. Cyd, with her rich background in chemical engineering and innovative technologies, shares her unique perspective on taking action and getting things done. She emphasizes the importance of pursuing what you love, defining core job functions, and implementing efficient systems. Dive into a discussion about the intersection of personal and business growth, where Cyd highlights the need to balance confidence with humility, and the impact of self-worth on success. The conversation also tackles the entrepreneurial journey, exploring the challenges of fear of failure, the pressure to improve, and maintaining a growth mindset. Join us as we navigate the complexities of business and human behavior, and discover practical strategies for bridging the gap between expectations and reality.

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!

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!

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!

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!

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

Are you a woman who loves fitness and would enjoy community support from other women on their fitness journeys? In this episode, I had the pleasure of interviewing Kelly Sekulovki, crossfit coach and cofounder of The Femme Fit Society, a community, newsletter, and podcast committed to empowering and inspiring women in fitness. Check out femmefitsociety.com or go to @femmefitsociety on Instagram. Don’t miss this empowering episode about women in fitness overcoming stigmas and staying fit for life through all the ages, stages, and female body changes!

Wait, do you even have a code? This episode is all about the awesome benefits of having a code of honour for your team to live by. I review the purpose of having a code of honour, some practical examples for you, and my 2 cents on maintaining the use of the code in your organization. Whether you implement it in a business, school, sports team, or community group, I can guarantee you that when done right, it will have a positive impact on team culture!

Are you aware of the growth opportunities all around you? Whatever work you do, whoever you meet, and wherever you go – Do you commit growth? Listen to this episode and start hanging around people who are committed to personal and professional growth. Our guest today, Bonnie Barnes, Vice President of Sales for Ketone Labs, award-winning bodybuilder, triathlete, certified nutritionist, former gym owner and personal trainer is passionate about inspiring people toward optimal health choices, insatiable curiosity about life, and purposeful growth fueled by her extensive travels around the world. Connect with Bonnie @fit.ceo.on.the.go or go to fitceoonthego.com and don’t miss this opportunity for next level growth!!

Are you ready to go to your next level of performance? Here’s your roadmap to becoming physically, mentally, and sustainably strong. At Doctor Gabrielle Lyon’s Forever Strong Summit 2024, I had the privilege of hanging out with a number of strong, successful, aspirational people. In this episode, I share some of my key takeaways from the summit speakers and common trends I’ve observed in how high performance humans operate. The best way to get where you’re wanting to go is to learn from people who already are where you want to be. Let’s go!

Are you looking to make deeper connections? This powerful interview with Karen Stanley will help you become intentional about who you want to attract into your life. Karen is an author, coach, hypnotherapist and the host of the Create Today Podcast. Find Karen on Instagram @karenstanleycoaching or at her website mrskarenstanley.com for a ton of great resources including a copy of her book “attract the one”. This interview will be encouraging and definitely a must listen! 

Are you ready to build your body to its next level of high performance? This dynamic interview Sandra Sorgini, is your next step in the process! She is a high performance body transformation coach, teacher, trainer, fitness expert, multi-published fitness magazine writer and model, mom of 2, and former semi-pro soccer player and coach. DM Sandra Sorgini @get_fitss or use her contact page on fitnesswithsandrasorgini.com to access the "X Marks the Spot Shoulder Workout" published in Strong Fitness Magazine written and modeled by Sandra Sorgini as part of the X Frame Figure Formula including building capped shoulders! This is one episode you don’t want to miss!

Adventure awaits you. So what are you waiting for? It’s a new year full of opportunities to live the life you’ve been dreaming about. It won’t come without risks, roadblocks, and hard work, but it will be totally worth it. In this episode, I interview former athlete and personal trainer, now mom of two and thriving tattoo artist, Ayden Aislabie. Find her @den.drawing on IG. She shares her inspirational journey of pursuing the career she’s passionate about without holding back. You will be encouraged to courageously take your next steps towards your dreams in 2024!

Have you set your 2024 goals yet? Whether you have or have not, I highly encourage you to invest some time in reflecting on the gains, the losses, the lessons, and experiences of 2023. It’s such a rewarding experience in and of itself to cultivate reflection with gratitude before just charging ahead. I was doing some reflection myself and thought wow! Even the growth that has occurred within the lessons learned on this podcast in 2023 have been huge! I am extremely grateful for our guests, for you, and so pumped for us to grow even more in 2024!

Are you feeling trapped in the “busy” cycle? So much to do with so little time to do it all. Maybe that’s part of the problem? Are you trying to do everything? Only gaining an inch in a million directions instead of going a mile in one? What better time to refocus your thoughts and priorities in life than right now. Have a listen to this episode, reflect on 2023, and reset your focus for 2024!

Strong women don’t have attitudes. Certainly not bad attitudes or victim mentalities. They have standards and set boundaries. Have you been intentional about doing this in your own life yet? It’s super helpful to have a playbook of standards and boundaries for yourself, your relationships, and your space. Trust me when I say, standards and boundaries are part of the path forward to more energy, more positive interactions, and more freedom in your life! Don’t wait any longer, get started today with the insights I share in this empowering episode!

Ever wonder how to make your living space more rejuvenating? Your physical environment affects so much in your life, including your mood, productivity, and stress levels. How do you make your home a place you love? That brings you joy. A place where you're proud to invite your friends and family. In this episode, I interview one of Ottawa’s top interior designers, Victoria Preece, who has mastered the art of kitchen design and has built a wonderful repeat and referral interior design business. She shares some amazing advice that will make your spaces more functional, more beautiful, and take you to your next level!

When’s the last time you set a wildly big goal? If you can’t remember, then let this be your reminder because they really are totally worth it! In this episode, I share the 3 huge lessons I learned through the process of launching my new company, FREXY, which you can find @frexyfit on Instagram or go to frexyfit.com to find your #FREXYfit - Don't miss this FREXY inside scoop, real talk episode!