The Wellness Diaries

In this episode of the Wellness Diaries podcast, I talk about my unique one-on-one coaching program. I highlight the common frustrations with traditional coaching methods, such as restrictive diets, one-size-fits-all plans, and an overemphasis on supplements. I critique these approaches for their lack of sustainability and education.  I then explain my individualized coaching philosophy, which focuses on education, emotional regulation, and fostering a positive relationship with food. I reassure listeners that lasting change is possible and invite you to consider my coaching program for achieving long-term health and wellness goals.   Things I touch on: Overview of one-on-one coaching program Differences between individualized coaching and traditional coaching methods Common frustrations with past coaching and diet programs Shortcomings of traditional programs, including restrictive diets and one-size-fits-all plans Critique of the overemphasis on supplements and quick-fix solutions Importance of education and support in coaching for long-term success Focus on emotional regulation and mindset in relation to eating behaviors Promotion of a balanced approach to food and building a positive relationship with it Encouragement for listeners to set realistic expectations for change   FREEBIES & COACHING Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist 1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I talk about the significant transitions of perimenopause and menopause. I discuss the hormonal changes and symptoms women experience, aiming to dispel misconceptions and empower listeners. I emphasize that women have control over their health and well-being during these stages.  I offer practical advice on managing symptoms, maintaining a healthy lifestyle, and addressing emotional eating. By focusing on nutrition, exercise, sleep, and stress management, I encourage you to navigate these changes with confidence and resilience.   Things I touch on: Definition and explanation of perimenopause and menopause Hormonal changes and their impact on women's health Common symptoms associated with perimenopause and menopause Misconceptions and negative media portrayals of this life stage The relationship between hormonal changes and weight gain Factors contributing to weight gain during this transition Strategies for managing symptoms and maintaining a healthy lifestyle Importance of nutrition and exercise, particularly strength training Significance of sleep hygiene and stress management techniques Encouragement for women to take control of their health and well-being during this transition   FREEBIES & COACHING Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist 1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I discuss a client's successful journey in overcoming emotional eating.  Emotional eating is common but can hinder health and weight loss goals. I share my coaching strategies, which include emotional regulation, planning balanced meals, avoiding food restrictions, and journaling. These methods helped my client manage emotional eating without calorie counting, leading to weight loss.    Things I touch on: Emotional eating as a common behavior and its triggers (stress, boredom, celebration). The impact of emotional eating on health and weight loss goals. The importance of addressing root causes of emotional eating rather than calorie counting. Strategies for emotional regulation and understanding emotions related to food choices. Planning well-rounded meals to ensure balanced nutrition. The negative effects of food restriction and the importance of making intentional food choices. The role of journaling in reflecting on emotions and eating patterns. Accessibility of strategies for managing emotional eating for anyone. The effectiveness of non-traditional methods over tracking calories or macros.     FREEBIES & COACHING Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist 1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I’m talking about SUGAR. I clarify that sugar alone does not cause weight gain; rather, it’s the excess calorie intake that leads to weight issues. I explains the concept of energy balance and distinguishes between natural and added sugars.  I highlight the psychological pitfalls of restrictive diets and advocates for moderation instead of an all-or-nothing approach. Using a client example, I illustrate the importance of a balanced diet that includes occasional sugary treats, promoting a healthier relationship with food. Topics discussed: Negative reputation of sugar in society Relationship between sugar, calories, and weight gain Concept of energy balance in weight management Distinction between added sugars and natural sugars Challenges of overeating processed sugary foods Psychological implications of sugar restriction Importance of moderation over an all-or-nothing mindset Role of food quality versus quantity in nutrition Guidelines for sugar intake and overall dietary patterns Emphasis on a balanced approach to nutrition and well-being     FREEBIES & SPECIAL OFFERS Overcome Emotional Eating Guide: https://ahubnutrition.myflodesk.com/x9y29daqts?fbclid=IwZXh0bgNhZW0CMTEAAR1X6TbHltyHFKymLHwwfzSxbdntKn8Y-1YnneKO0daE_Wbwdbr_RN8wCWk_aem_1_7btfhpIlESNQUmM6gNtw No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist 1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I chat with Rusty Meier, a fitness coach known as the "Miss Frizzle of Fitness" on Instagram. Rusty shares her journey from athlete to coach, discussing her struggles with body image and an eating disorder. Emphasizing that fitness is more than fat loss, Rusty highlights the importance of self-belief and consistent personal commitment. The episode goes into the psychological aspects of fitness, the significance of finding personal motivation, and the need for sustainable practices. Rusty also shares her daily routines for personal growth, including reading, journaling, and meditation.   Topics discussed: Rusty Meyer's personal journey in fitness and her transition from athlete to coach. Struggles with body image and eating disorders. The importance of fitness beyond fat loss, focusing on self-belief and confidence. Psychological aspects of fitness and the impact of mindset on personal growth. The significance of self-awareness and intentionality in fitness practices. The interconnectedness of physical, physiological, and psychological health. The role of sustainable practices in achieving long-term fitness goals. The value of finding meaningful motivations behind fitness aspirations. The impact of journaling, meditation, and seeking support on personal development. The importance of community and connection in the fitness journey.   Rusty on IG: https://www.instagram.com/coach.frizzle/   FREEBIES & SPECIAL OFFERS No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist 1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I chat about the relationship between hunger, fullness, and satiety, focusing on how highly processed and hyper palatable foods impact these sensations. I explain the physiological mechanisms behind hunger signals and the brain's role in regulating them. I also offer practical tips for mindful eating, such as slowing down, minimizing distractions, and portion control.   Topics: The relationship between hunger, fullness, and satiety. The impact of highly processed and hyper palatable foods on hunger signals. Physiological mechanisms regulating hunger and fullness, including hormones like ghrelin and leptin. The tendency to overeat hyper palatable foods regardless of hunger. The role of the brain, particularly the hypothalamus, in hunger regulation. Differences in fullness signals triggered by various food types. The concept of volume eating and its benefits for weight management. Practical tips for mindful eating and recognizing fullness. The importance of food choices and their influence on eating behaviors. Introduction of a coaching offer to help individuals navigate their relationship with food.   FREEBIES & SPECIAL OFFERS No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I chat with my client Sam. She discusses transitioning from a relaxed summer routine to a structured fall schedule. We explore the challenges of adjusting to new routines, emphasizing the importance of creativity, flexibility, and self-compassion.  Sam shares personal experiences, including overcoming an all-or-nothing mindset and finding joy in everyday activities. Our conversation highlights the significance of embracing change with curiosity and creativity, and the value of incremental progress in personal growth and well-being.   Topics we cover: Transitioning from a relaxed summer routine to a structured fall schedule. Challenges faced by educators and parents during seasonal transitions. The role of creativity in maintaining healthy habits and routines. Overcoming an all-or-nothing mindset in personal and professional life. The importance of flexibility and adaptability in daily activities. Navigating identity and self-worth in relation to work and productivity. Recognizing and managing stressors associated with new responsibilities. Building resilience through discomfort and embracing challenges. Practicing mindfulness and curiosity when facing difficult emotions.   FREEBIES & SPECIAL OFFERS No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist 1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I’m talking about whether hiring a nutrition coach is beneficial for achieving your health and fitness goals. I’m identifying key indicators for needing a coach, such as difficulty in setting specific goals, feeling stuck, requiring accountability, and facing information overload. I also discuss importance of mindset and behavior change in nutrition. Drawing from my extensive coaching experience, I share how personalized guidance can help clients overcome challenges and achieve lasting results.   Topics discussed: The benefits of hiring a nutrition coach for health and fitness goals. Indicators that suggest someone may need a nutrition coach. The importance of clarifying specific health and fitness goals. Strategies for overcoming plateaus in progress. The role of accountability in achieving health goals. Navigating information overload in nutrition and fitness advice. The significance of personalized guidance tailored to individual needs. The impact of mindset and behavior change on nutrition success. Real-life examples of client transformations through coaching.   FREEBIES & SPECIAL OFFERS No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist 1:1 Coaching Application: https://www.ahubnutrition.com/coachingapplication Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I discuss transitioning into a new season of life and establishing a new routine without feeling overwhelmed. I talk about the challenges of changes such as returning to work, starting school, or adjusting to new responsibilities. I offers strategies for managing stress, including adopting a curious mindset, breaking tasks into smaller steps, prioritizing self-care, and aligning actions with core values. I emphasize the importance of planning, maintaining a positive mindset, and giving yourself grace during these transitions to navigate them smoothly.   Topics: Transitioning into new seasons of life Establishing new routines without overwhelm Challenges associated with returning to work or starting school Managing stress and anxiety during transitions Importance of mindset and planning Strategies for coping with cognitive overload Prioritizing self-care and mindfulness Breaking down tasks into manageable steps Identifying core values and priorities Embracing flexibility and self-compassion during change   FREEBIES & SPECIAL OFFERS No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/

In this episode of the Wellness Diaries podcast, I talks with Tam, a UK-based sports therapist and fitness coach, about the complexities of bodybuilding and mental health. We go into the physical and psychological challenges of preparing for competitions, including the demanding bulking and cutting phases. Tam shares insights on managing mental health, the importance of setting goals beyond competitions, and the impact of societal perceptions on body image. The conversation emphasizes the need for balance, self-awareness, and finding personal enjoyment in fitness pursuits. Tam also offers practical advice for those starting their fitness journeys.   Things we touch on: Experiences and challenges associated with bodybuilding competitions The processes of bulking and cutting in bodybuilding Psychological struggles related to extreme dieting and body image Importance of having goals beyond competitions for mental health Societal perceptions of bodybuilding and their impact on individuals The need for awareness and balance in fitness pursuits The significance of self-compassion and understanding in fitness journeys The role of personal motivation and enjoyment in fitness activities Strategies for maintaining a healthy mindset during intense training The importance of setting realistic expectations and taking small steps in fitness.   Tam on IG: https://www.instagram.com/op_tam_ise   FREEBIES & SPECIAL OFFERS No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b Join the email list: https://ahubnutrition.myflodesk.com/x8208kqszl FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/