In this episode of Coaches Corner, FDNP and Certified Personal Trainer Ryanne Spillane joins me to reveal the keys to designing a workout routine tailored to your lifestyle, ensuring it endures far beyond the January fitness rush. Learn the strategies to align movement with your schedule, preferences, injuries, and goals, fostering a sustainable and enjoyable exercise habit for the long haul. Tune in for valuable insights that'll empower you to make fitness a life-long commitment, not just a New Year's resolution. 00:00 Intro 02:22 The power of coaching and reaching your fitness goals 07:25 Specificity of coaching and another set of eyes 08:33 Finding the right exercises for your body 09:15 Why exercise needs to be individualized and using movement evaluations to decide 12:45 Importance of injury prevention 16:36 How to set achievable fitness goals by starting small 19:52 The misconception about needing to be sore after a workout and proper recovery 21:09 Practical timeline for goals and avoiding the crash diet  25:17 Variety and cross training to continue to do something you love  27:43 Whole body approach to exercise and listening to your body 29:40 Importance of maintenance, variety, and pliability in training  31:25 How to handle having an injury and healing through movement 33:08 Focusing beyond localized pain 40:38 Overcoming intimidation and gaining confidence in the gym 43:31 The role of group fitness classes  47:43 Resistance training and eating enough protein as you age 50:27 Ideal daily protein intake 52:05 Glutes and core - the neglected body parts in a workout 55:56 Muscles that make up the core and exercises to work them 58:26 How to avoid gym burnout after the January rush Links: Connect with Kristi Hujik: Instagram   ⁠ Website ⁠ Facebook Watch Full Episodes and subscribe to my Youtube Channel Sign up for my Free Newsletter Connect with Ryanne Spillane  Instagram - @optimallyfit    Tik Tok - @ryannespillane  FULL EPISODE SHOW NOTES

Dr. Allan Sidorsky dives deep into the world of chiropractic care debunking myths and revealing the holistic truths surrounding this valuable practice that can benefit your overall well-being. Tune in for a truthful and fresh perspective on chiropractic.  00:00 Intro 02:45 Why Dr. Allan chose chiropractic as his profession 05:20 What is Chiropractic? 06:45 How chiropractic helped his exercise induced asthma 09:17 Why there are so many myths about chiropractic 10:50 Why people say chiropractic adjustments hurt 13:10 Self adjusting dangers 14:42 Personalizing the care of each person and assessing risk for each person 19:29 Open communication between doctors and patients 20:01 How Chiropractors are educated and are real doctors  21:46 How chiropractors differ with regular medical doctors  22:37 Council of Quackery spread mistruths about chiropractors 23:43 Using Pubmed searches to get accurate information and valid studies  24:50 Researching ingredients and validity of what you are taking  27:36 How often to visit the chiropractor 30:00 Graston helping with maintenance, movement, and addressing soft tissue 32:23 Chiropractors treating more than just backs and necks 32:55 Orthopedics and their limits and how they aren’t always able to address the entire kinetic chain 36:28 Insurance trying to dictate care so they can’t look at multiple body parts 37:25 Chiropractic pricing and insurance coverage impact 41:08 Toll having a desk job takes on the body 42:12 Kids and the need for chiropractic  44:27 How even animals can get chiropractic care 45:05 What it means when bones break 46:23 Referrals for chiropractic and are they needed 47:55 Deeper dive on research being done about Chiropractic 50:52 Placebo effect and belief in understand in what you do 53:39 Ozone therapy and laser  56:02 Chiropractic as a living 57:16 Supplementation and the ability to help patients solve deficiencies to feel better 58:47 Understanding proper supplementation  1:00:00 About patients building a health care team   1:03:01 Supplementation and testing do’s and don’ts  Links: Connect with Kristi Hujik: Instagram   ⁠Website ⁠FacebookWatch Full Episodes and subscribe to my Youtube Channel Watch Kristi’s Whole30 success storySign up for my Free Newsletter Links/Resources from Dr. Allan Sidorsky:Follow Dr. Allan on Instagram  Quantum Care Medical Sports and Injury    Pubmed Chiropractic research links https://pubmed.ncbi.nlm.nih.gov/32543211/ https://pubmed.ncbi.nlm.nih.gov/27836071/ https://pubmed.ncbi.nlm.nih.gov/33170171/ https://pubmed.ncbi.nlm.nih.gov/33786932/ https://pubmed.ncbi.nlm.nih.gov/12391720/   FULL EPISODE AND NOTES

Coach Teri Riley shares her lifelong passion for good nutrition and delicious food. Being diagnosed with Hashimoto’s Thyroiditis more than 20 years ago intensified her search for the best way to eat and made her an avid student of nutrition and healthful living. She talks Whole30 and the amazing Fabulous After 50 Facebook group. 00:00 Intro   02:29 Teri’s why for being in the holistic health and coaching space 03:44 success combating autoimmune disease  04:35 trusted health information sources 05:48 Functional medicine role in care 10:56 journey to Whole30 and being a coach 17:40 fighting diet culture 18:32 not doing multiple Whole30’s and Food Freedom 18:51 Fabulous After 50 Whole30 Facebook Group impact 21:58 ranking the topics within the group - weight loss and Larrabars 25:43 building a plate with a proper meal template 28:05 advice to someone who wants to change   31:15 about her garden and being herbalist  33:25 adding in a gym routine that works for her  37:00 knowing yourself using Gretchen Rubin Four Tendencies 38:19 Tips for navigating the holidays (Thanksgiving) 42:25 Healthy Holiday alternatives  45:38 Self care and being gentle with yourself Links: Connect with Kristi Hujik: Instagram   ⁠Website ⁠FacebookWatch Full Episodes and subscribe to my Youtube Channel Watch Kristi’s Whole30 success storySign up for my Free Newsletter Links/Resources from Teri:  Search for Functional Medicine doctor www.ifm.org Whole30 Fabulous After 50 Facebook Group Gretchen Rubin Four Tendencies Quiz Follow Teri on Instagram FULL EPISODE SHOW NOTES

Description: Rose Haller, former head women’s basketball coach at East Stroudsburg University, and current head women’s basketball coach at Centenary University joins her former player Kristi Hujik. Listen in as they discuss the enduring power of sports and the life lessons and connections it promotes.  00:00 Intro  02:45 Why Rose Haller coaches women’s basketball  03:30 Her background in sports and how she got into coaching  04:55 What sports has taught her 06:45 how motivational tactics have had to change for college basketball players 07:43 describes her coaching philosophy 09:38 how her dad has influenced her 12:47 foundational elements to building a good team 13:56 how you teach your team to measure success 17:09 difference in Division I vs. Division II and III basketball  19:29 how technology and social media has changed recruiting 20:37 what her players teach her 22:40 judgment in sports and advice for parents of collegiate athletes 27:15 how often she harkens back to the success of our 1995 team at East Stroudsburg University 30:08 how our team in 1995 persevered and won a championship and remain connected Connect with Kristi Hujik: Instagram   ⁠ Website ⁠ Facebook Watch Full Episodes and subscribe to my Youtube Channel Watch Kristi’s Whole30 success story Sign up for my Free Newsletter Connect with Rose Haller: Rose Haller’s Bio Follow Rose Haller on Instagram East Stroudsburg University Hall of Fame 

Whether you're seeking change, professional growth, or healing, Mental Wellness Coach Dr. Janine Kreft reveals invaluable insights for unlocking your full potential. She shares the essential tools to break free from judgment, navigate trapped trauma, and regulate your nervous system. 00:00 Intro  02:44 Her why and her drive 04:15 Evolution as a practitioner from counseling and therapy to coaching 07:44 Applications in her own life walking the walk 09:16 The role of energy and how it promotes a shift  11:52 The type of people she works with and the barriers they face 13:48 How to get out of judgment 15:50 Coming from a place of question and shifting energy 17:56 Advice to people who truly want to change   21:09 Little T and big T trauma  23:30 Trapped trauma leading to diagnoses and chronic disease 25:27 Nervous system regulation tools  30:52  Nervous system hygiene daily 34:31 Types of exercise that compliment this work 37:25 Non-alcoholic business venture /Botanical infusion 39:02 Creating a mocktail  41:32 How to connect with Dr. Kreft @kreftscouch Connect with Kristi Hujik: Instagram   ⁠ Website ⁠ Facebook Watch Full Episodes and subscribe to my Youtube Channel Sign up for my Free Newsletter FULL EPISODE SHOW NOTES

In this “Coaches Corner” with Debbie Marlowe, we will help you discover how to use Whole30 as a powerful tool to identify the foods that work best for you. Two Advanced Level Whole30 Coaches share the tips and tricks they’ve provided to hundreds of successful clients over the years. 00:00 Intro 02:17 How Whole30 was a springboard to good health for us 05:21 What is Whole30 and is it right for you? 07:03 Why Reintroduction is so important for a Whole30 09:40 Why you shouldn’t stay on a Whole30 for longer than 30 days 12:27 Why Whole30 is much easier to do now 13:45 Our most important tips and tricks for success 14:48 Your why  17:19 Planning + preparation = success 18:50 Home cooking is self love  21:10 Creating an if/then plan  22:10 The importance of label reading 24:40 Ultra-processed foods  26:02 Sneaky sugars and mis-leading labels 28:11 Fraudulent Whole30 recipes on the internet   30:46 Journaling 35:24 Future of Whole30 coaching  39:27 Value of health coaching  43:40 Connect with Debbie   Links: Connect with Kristi Hujik: Instagram   ⁠ Website ⁠ Facebook Watch Full Episodes and subscribe to my Youtube Channel Watch Kristi’s Whole30 success story Sign up for my Free Newsletter Resources Mentioned: Whole30  Empowered Health - Free Health Network  Follow Debbie on Instagram Debbie’s Website FULL SHOW NOTES

We dive into the world of coffee and how you can make this daily habit a health benefit, and how you can navigate potential dangers. Our special guest, Andrew Salisbury, founder of Purity Coffee®, will help us uncover the secrets of mindful and healthy coffee consumption. Get ready to make informed choices and unleash the hidden health benefits of your daily brew! 00:00 Intro 02:06 the why behind Andrew starting Purity Coffee 04:57 java benefits are more than just caffeine 05:42 is coffee good or bad for you? 07:50 Mycotoxins and mold in the coffee business 11:13 organic vs. organic, specialty grade and third-party tested 12:05 how Purity incorporated research into making decisions for health 15:25 how different blends can serve different health purposes 18:56 coffee for a cause for brain health and Alzheimer’s and dementia 21:38 the decaffeinating process dangers  24:33 what black coffee should taste like and health benefits 28:06 anti-inflammatory, antioxidant benefits 29:10 favorite way to consume coffee 30:40 coffee as a ritual and experience 31:30 sneak peek at new product from Purity 32:09 how to connect with Andrew and Purity  Links: Connect with Kristi Hujik: Instagram   ⁠ Website ⁠ Facebook Watch Full Episodes and subscribe to my Youtube Channel Resources Mentioned:  Read About Purity Coffee  Read the Purity Coffee Standard  Purity Brewing Guide Follow Purity Coffee on instagram Buy Purity Coffee Use CODE COACHKRISTI for 20% off your first order Full Episode Show Notes here This podcast contains links and references to products and services that may include affiliates, sponsorships, or other business relationships in which Kristi Hujik may receive compensation from referrals or sales actions. Kristi only recommends products and services that she uses, loves or will be helpful to you

Description: Sea Island’s renowned fitness expert Randy Myers provides an exclusive glimpse inside the fitness and nutrition plan for the U.S. Ryder Cup team. Regardless of whether you're a seasoned golfer, a retiree enjoying the links, an aspiring junior golfer, or a parent seeking to support your budding young athlete, Randy shares his unique insight to help elevate your performance. 00:00 Intro 03:28 advice for the 50+ age group  06:49 importance of body symmetry 09:34 what makes a TOUR player great and allows them to hit the ball far 10:57 value of corrective exercise 13:01 advice to parents of juniors playing all sports and how it translates to golf  15:41 why all kids should pick up the game of golf 17:10 what’s changed the most in 30 years of training athletes 20:57 how parents of juniors find the right person to train their child 25:38 role with the United States Ryder Cup team  27:52 Ryder Cup chefs and workouts in 2023 in Italy 32:04 behind the scenes at the Ryder Cup 35:12- The Notah Begay rule and story about Tiger Woods 38:06 speed and power in the professional game  42:53 speed and power training for the recreational golfer and kids 46:33 Golf Performance Center staff at Sea Island  47:44 the culture of Sea Island  Links: Continue the conversation and share your takeaways!  Connect with Kristi Hujik: Instagram   ⁠ Website ⁠ Facebook Watch Full Episodes and subscribe to my Youtube Channel FULL EPISODE SHOW NOTES

Author Robyn Barnhardt shares 5 impactful steps to help you see life through a different lens from her latest book. She provides the simple ways you change your perspective to unlock a more positive outcome.  02:30 the vision behind the book  04:50 Robyn’s background and where the title came from 07:36 books that have inspired her 11:40 the moment she knew she wanted to write a book  13:56 the unique way the book is laid out and the 5 enlightening sections - perspective, realization, shadow, release, and vision 19:40 putting the 5 steps in action and trying to achieve balance within the ever evolving ebbs and flows of life  21:07 examples of limiting beliefs and the importance of shifting mindset 22:10 social media effect and focusing on a solution  23:50 where the quotes in the book came from and some favorites  27:28 one of the 12 universal laws - the law of vibration  29:45 Robyn’s watershed moment  36:12 the vibe and tone of the book 41:48 the book’s appeal to all kinds of personality types 44:25 the amazing God winks Robyn received from her mom 52:16 Robyn’s advice to someone who’s struggling Instagram: ⁠https://instagram.com/wholehealthkristi⁠ Website: ⁠https://kristihujik.com/⁠ Facebook: ⁠https://www.facebook.com/Wholehealthkristi⁠ Watch Full Episodes or subscribe to my Youtube Channel: ⁠https://www.youtube.com/playlist?list=PLC1IOdEunHglD0r76PTZFpNq2t7iiGP67 Robyn’s Book: See Life Through Rose Colored Glasses By Robyn Barnhardt   FULL SHOW NOTES HERE

In this short, but thought-provoking episode of Ripple Effect Connection, host Kristi Hujik takes you on a profound exploration of the cornerstone of personal growth – your "why." Everything you undertake in life is anchored by a purpose, a driving force that propels your actions and decisions. Join Kristi as she uncovers the art of unraveling and understanding a meaningful "why." Discover how to harness the boundless potential of child-like curiosity to peel back the layers of your motivations and aspirations. Through relatable anecdotes and compelling insights, Kristi unveils how nurturing a potent sense of purpose can serve as an unwavering foundation, even amidst life's toughest trials. Embrace the power of a child's unrelenting "why" as a guiding compass, steering you through challenges and illuminating your path to personal triumph. We paint a vivid picture of why a robust "why" is your anchor, empowering you to conquer, adapt, and flourish. Take the first step towards a transformation that transcends adversities. Share this episode with others who seek to harness the might of their own "why," and together, let's set in motion a ripple effect of positive change that resonates far beyond the obstacles we confront. 00:00-Intro 00:57-Developing your why 01:52-Mindset of a curious child 02:39-Examples of peeling back layers of why 04:09-Using a visual aid to show and reinforce importance of foundation 05:28-Asking why as your own advocate 06:15-The empowering qualities of your why 07:49-Facing challenges 8:47-conclusion/next episode Continue the conversation and share your why! Connect with me: Instagram: https://instagram.com/wholehealthkristi Website: https://kristihujik.com/ Facebook: https://www.facebook.com/Wholehealthkristi Watch Full Episodes or subscribe to my Youtube Channel: https://www.youtube.com/playlist?list=PLC1IOdEunHglD0r76PTZFpNq2t7iiGP67 Episode Notes can be found HERE