Not Just a Macro Coach: My Evolution As a Nutrition Coach

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/

In this episode of the Wellness Diaries podcast, I chat with Bryan Holyfield, owner of HolyFit Coaching and a former educator. Bryan shares his journey from teaching world history to becoming a personal coach, driven by his passion for holistic well-being. He discusses the importance of integrating fitness into a balanced lifestyle, addressing misconceptions about weightlifting and extreme workouts. Brian emphasizes sustainable health practices, setting non-negotiables, and aligning health goals with core values. He also introduces his upcoming book, "Small Wins Big Health," which advocates for embracing small victories.    Things we touch on: Bryan's background as a former educator and transition to personal coaching Influence of mentor professor and career change during the pandemic Target clients and approach to fitness coaching Dispelling misconceptions about fitness and weightlifting Integrated approach to fitness and lifestyle Importance of setting non-negotiables for a healthy lifestyle Balancing career and family responsibilities with a healthy lifestyle Embracing small victories and sustainable health practices Insights from Bryan Holyfield's upcoming book, "Small Wins Big Health"   Bryan's book will release this Fall.. be on the lookout!   Bryan on IG: https://www.instagram.com/bryanholy.fit/ Website: https://www.holyfitcoaching.com/home   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 food scientist Livi Ron, who has a decade of experience. We go into the science behind food, particularly meat and dairy products, aiming to dispel common myths. Livi explains food safety practices, such as cooking deli meats to prevent listeria, and clarifies misconceptions about nitrates in processed meats. We discuss the marketing tactics that mislead consumers and the differences between grass-fed and grain-fed beef. The episode underscores the importance of scientific literacy in understanding food production and encourages listeners to seek information from qualified professionals.   Things we touch on: The science behind food, particularly meat and dairy products. Common misconceptions about food safety and production. The role of food scientists in ensuring food quality and safety. The impact of marketing on consumer perceptions of food products. Understanding nitrates and their role in processed meats. Differences between grass-fed and grain-fed beef and their implications. The importance of sustainability in food production. The regulation of food products versus the supplement industry. The significance of scientific literacy in understanding food ingredients.   Follow Livi: https://www.instagram.com/liviron_rd/   JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960   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 talk about nutritional periodization, which encompasses phases like weight loss, maintenance, and weight gain. I offer practical advice for each stage, stressing the importance of realistic goals and tracking progress. I highlights the significance of a calorie deficit in weight loss, the stability of maintenance, and the structured approach needed for healthy weight gain. I also talk about the psychological aspects of dieting and invites listener engagement for a holistic approach to wellness.   TIME STAMPS Weight Loss Phase (00:01:12) Tips for setting and achieving goals during a calorie deficit, including prioritizing nutrient-dense foods and being flexible with social events. Maintenance Phase (00:05:29) The importance of spending time at maintenance, stabilizing body weight, focusing on performance, and adopting intuitive and mindful eating skills. Gaining Weight Phase (00:10:32) Strategies for gaining muscle mass, setting realistic expectations, and understanding the role of body fat in the process.   JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960   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 Alexa Mina, an international Olympic weightlifting medalist and coach. Alexa shares her journey from competitive cheerleading to weightlifting, detailing her struggles with nutrition and cutting weight. She recounts her challenging path to represent Lebanon in weightlifting, culminating in winning a bronze medal. We talk about her severe elbow injury, recovery process, and the mental aspects of dealing with injuries. Alexa emphasizes the importance of proper nutrition, mindset, and professional support in rehabilitation. She also shares impactful life lessons and advice for those facing similar challenges.   Things we touch on: Alexa Mina's journey into weightlifting and transition from competitive cheerleading Struggles with nutrition and weight cutting in sports Obtaining Lebanese citizenship to represent Lebanon in weightlifting Training, competition success, and injury leading to a mindset shift Recovery process and mental aspect of dealing with injuries Nutrition during the recovery phase Physical aspects of recovery and rehabilitation Work with a sports psychologist and mental preparation for competitions Impactful book recommendation and advice for athletes going through injury   ALEXA IG: https://www.instagram.com/alexamariemina/ JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960   Learn about 1:1 coaching: https://www.ahubnutrition.com/services 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 talk about how I'm evolving as a coach. I discuss the importance of evidence-based strategies and emphasizes the need to focus on behaviors, habits, and mindset. I share success stories of clients who achieved their goals without tracking macros, highlighting the significance of self-trust and a healthy relationship with food.    Topics covered: Evolution of coaching methods Shift from macro-based coaching to holistic approach Importance of evidence-based methods Focus on behaviors, habits, and mindset Helping clients achieve goals without tracking macros Importance of building self-trust and improving relationship with food Success stories of clients achieving goals without tracking food intake Emphasis on behavior change, habit-based coaching, and mindset Potential drawbacks of solely focusing on tracking external metrics   JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960   Learn about 1:1 coaching: https://www.ahubnutrition.com/services 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 Laura Lagos, a registered dietitian and founder of the Sassy Dietitian. Laura shares her journey from a competitive athlete to a clinical dietitian and eventually into private practice. We discuss the challenges of balancing nutrition, fitness, and motherhood, especially during the pandemic. Laura offers practical advice on meal planning, self-care, and avoiding toxic social media comparisons. The episode also covers the risks of weight loss injections, the importance of holistic health, and the value of genuine human connections. Things we touch on: Laura Lagos' background and journey into private practice The challenges and rewards of motherhood and balancing nutrition and fitness goals The importance of preventive nutrition and helping people before they reach a state of irreversible chronic disease Laura's transition into private practice and working with women at different stages of life Laura's personal journey with fitness and motherhood, and the challenges she faced during the pandemic and her pregnancy The potential risks and implications of weight loss injections and the importance of prioritizing diet and lifestyle changes The societal pressures and trends surrounding body image, weight loss, and cosmetic interventions The importance of focusing on process-oriented goals rather than solely on the outcome of weight loss The significance of human connection and healthy relationships, especially in the context of the pandemic and social media influence Laura's emphasis on nuance and individuality in health and nutrition, and the importance of personalized approaches   LAURA ON IG: https://www.instagram.com/thesassydietitian/ JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960   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’m back with my client Sam discussing the challenges of maintaining healthy habits during and after a vacation. Sam shares her struggles with feeling lethargic and getting back into her routine post-trip. We talk about the importance of creating a supportive environment and structured routine to facilitate healthy choices. Our conversation also touches on the impact of social media on perceptions of healthy living and the emotional influence of the scale. We advocate for focusing on overall well-being and multiple metrics beyond just weight to gauge progress.   Talking points: Role of nutrition and exercise during vacation Transitioning back to routine after returning from a trip Setting up an environment that supports healthy habits Impact of social media on perceptions of healthy eating and lifestyle Struggles of getting back into routine after vacation Importance of structured routine to support healthy habits Impact of automation and simplifying daily decisions Influence of social media on perceptions of healthy living Importance of considering multiple metrics beyond the scale for evaluating progress Motivation vs discipline and behavior analysis   JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960   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 have the pleasure to chat with Dr. Gabrielle Fundaro to discuss healthism and its implications. We talk about how societal pressures often equate health with moral virtue, placing undue responsibility on individuals. Dr. Fundaro emphasizes aligning health behaviors with personal values rather than societal expectations. We also address the normalization of disordered eating in athletes, the impact of societal values on body image, and the importance of community in well-being.    Things we touch on: Concept of healthism and its impact on individuals Different dimensions of health: physical, mental, social, and philosophical Normalization of disordered eating in competitive athletes Importance of aligning behaviors with authentic values Role of community and relationships in overall health and well-being Impact of societal values on perceptions of health and body image The significance of aligning values with the pursuit of health The role of values in nutrition coaching and behavior change Societal pressure to prioritize appearance and its harmful effects Impact of shame on behavior change and the importance of internal regulation   JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960   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/