Welcome back and thank you for listening. In this episode, we’re talking about Seasonal Depression and how it shows up in everyday life — especially in your fitness routine, mental health, motivation, and work-life balance. You’ll learn why this happens (hint: it’s not a discipline problem), how seasonal changes affect your mood and energy, and what you can do to support yourself without forcing productivity or burning out.

In this episode, we cover:

• What seasonal depression really looks like in daily life

• How seasonal changes affect fitness motivation and energy levels

• Why pushing harder isn’t the answer during low-energy seasons

• Simple ways to support your mental health through movement and routine

• How to maintain balance between work, life, and self-care

• Mindset shifts that help you move through seasonal burnout with compassion

Whether you’re feeling disconnected from your workouts, struggling to stay motivated, or trying to juggle responsibilities while feeling depleted, this episode will help you feel seen — and supported.

Remember: strong doesn’t always mean doing more. Sometimes it means doing what actually supports you.

If you enjoyed this episode, please download and share with your friends and family. Remember to follow The Fitness and Family Podcast to be the first to know about new episodes.

Track your progress in a journal I created based on my own experiences:

Daily Wellness Journal: ⁠Your Wellness Journey: A Comprehensive Journal: A step towards a happier and healthier you: Welling, Ashley: Amazon.com: Books⁠

Fitness Planner: ⁠Fitness Planner: A Daily Journal: A healthy step towards your success: Welling, Ashley: Amazon.com: Books⁠

Protein Powder: ⁠Be Well by Kelly LeVeque | Fab Four Wellness | Official Site⁠

Connect with Ashley

Website: ⁠www.ashleywellingfitness.com⁠

Email: ashley@ashleywellingfitness.com

YouTube: ⁠ashley welling fitness

Hello again welcome back! Our next guest is Lori Leigh.

She lives in Fort Lauderdale, Florida and always made movement a priority, but after COVID—and listening to her body’s call for something new—she embraced a fresh challenge. Now, powerlifting at 66, Lori feels stronger and more empowered than ever. You won’t want to miss her inspiring journey of perseverance and proof that age is just a number when you learn to trust the power of your body.

In This Episode You Will Learn

1. Fitness through your decades of life

2. Exercise is more than just your outward appearance, why your mental health is important

3. The 11 Health Myths

Follow Lori's journey on her Instagram @lori.leigh

If you enjoyed this episode, please download and share with your friends and family. Remember to follow The Fitness and Family Podcast to be the first to know about new episodes.

Wellness Journals that work

Daily Wellness Journal: Your Wellness Journey: A Comprehensive Journal: A step towards a happier and healthier you: Welling, Ashley: Amazon.com: Books

Fitness Planner: Fitness Planner: A Daily Journal: A healthy step towards your success: Welling, Ashley: Amazon.com: Books

Protein Powder: Be Well by Kelly LeVeque | Fab Four Wellness | Official Site

Connect with Ashley

Website: www.ashleywellingfitness.com

Email: ashley@ashleywellingfitness.com

YouTube: ashley welling fitness

Welcome back! In this episode we talk about Motivation and how to keep it, even when it feels hard. Staying motivated isn’t about willpower — and it’s definitely not about being “on” all the time. In this episode, I’m sharing 7 realistic ways to stay motivated, even when life feels busy, overwhelming, or exhausting.

1. Motivation isn't Constant

2. Reconnect with your "Why"

3. Set Small, Achievable Goals

4. Build Routines

5. Change your Environment

6. Give Yourself Grace during Hard Seasons

7. Celebrate Progress, not Perfection

You don’t need to use every tip. Listen through, save or download this episode, and focus on the one that resonates most with you right now. That’s the one that can create the biggest shift.

✨ Press play when you need encouragement, clarity, and a reset. Please share and follow The Fitness and Family Podcast for all new episodes. Thank you!

Welcome back! If you are new here, thank you for listening :) Our next guest is Sherri Herman. Sherri is a married mom who lives outside of Minneapolis, Minnesota. She is a licensedclinical psychotherapist whose mission is to help you live your healthiest and most fulfilling life.

Having grown up in a family marked by alcoholism and dysfunction, Sherri knows what it’s like to feel unworthy, alone, and disconnected from yourself. Her personal journey—through trauma, two divorces, single parenting, and ultimately, self-compassion—informs her work with empathy and insight. Her approach gets below the surface—gently untangling early patterns while also tending to the nervous system, the body, and the deeper longings of the heart.

I’m excited because in this episode, we are going to dive deeper with Sherri and explore the topic of Perfectionism and People-Pleasing Behavior.

To learn more and join her newsletter visit Counseling for Anxiety, Perfectionism & People-Pleasing | Sherri M. Herman

If you enjoyed this episode, please share and follow The Fitness and Family Podcast for all new episodes. Thank you!

Welcome back! Our next guest is Juniper Devecis. Juniper lives outside Boston, Massachusetts and is a Dietician with a Masters in Biochemistry. She struggled with her weight in her teens trying numerous diets for years.

Her life changed when she saw a picture of herself at a friend’s wedding and decided enough was enough. Through her nutrition background, hypnosis, and learning to love herself first, Juniper shed 100 lbs, ditched the food cravings, and non-sense medications that doctors prescribed.

Now, with research studies and using her past professional career in supplement research advising doctors, Juniper is sharing her story hoping to inspire others. Visit her website www.vibrantjuicylife.com and read her book Vibrant Juicy Life. Vibrant Juicy Life: A Woman’s Journey to Conquer Food Cravings, Feel Better, and Live Bigger: Devecis, Juniper: 9798889262077: Amazon.com: BooksIn this must-read book for women struggling with over-eating, Juniper shows that the secret to tackling cravings lies not through dieting and hard work, but self-love. Through joy and self-care we ease our hungers, freeing us to live a more authentic, richer life.Thank you for listening to The Fitness and Family Podcast. If you enjoyed this episode, please leave a comment and share with your friends and family. Follow to be the first to know of all new episodes :)

Happy New Years 2026! Ready to make this the year your resolutions actually stick? In this short episode, Ashley will break down the mindset shifts, simple habits, and realistic strategies that turn January intentions into long-term success.

You’ll learn how to set goals you can sustain, overcome the motivation drop-off, and build daily routines that support real change—without burnout or perfection pressure.

Whether you’re focusing on fitness, family, career, or personal growth, this episode gives you the clarity and confidence to follow through.

🎧 Tune in and step into the New Year with intention, direction, and a plan you can truly commit to.

Visit her website for the tools to succeed ashleywellingfitness.com

Must listen episodes:

Physical Health

Episode 5: Fitness Tips for Beginners

Financial Health

Episode 9: How to Save Money at the Grocery Store

Episode 14: From Physical Health to Financial Wealth

Social Health

Episode 19: The People Pillar: Behavior Styles & Bold Choices

Mental Health

Episode 23: From Caregiver to Coach

Ashleigh Grave is based in the Niagara Region of Canada,close to Buffalo, NY, with her husband, two dogs, and two cats. Her journey has been anything but easy. She’s held various roles throughout her life, I am going to let her dive deeper into those, but her biggest one is currently a caretakerfor her loved one following a Dementia diagnosis. Driven to turn her personal experience into purpose, Ashleigh is now developing a burnout prevention and recovery program tailored specifically for high-achieving women.

Her book Navigating Dementia Together: A Holistic Guide to Supporting a Loved One with Dementia is beautifully written. I was able to get a copy and really enjoyed how Ashleigh incorporated the 3 pillars of health: Physical, Social and Mental. You can read it all the way through or depending on the day, you can jump to one section. It also comes with free recipes. You can find her book on Amazon or below.

Amazon.com: Navigating Dementia Together: A Holistic Guide to Supporting a Loved One with Dementia eBook : Grave, Ashleigh: Kindle Store

Visit Ashleigh's website Holistically Curated | holistic nutritionistThank you again for joining me on another episode of The Fitness and Family Podcast. Follow my podcast to be the first to know about new episodes and give it a rating so guests like Ashleigh can continue to share their message.

Welcome back! Kerry Komarov is a married mom of two young boys based in Pennsylvania. Formerly a middle school reading teacher, she found it challenging to juggle work and family life after the birth of her second son. Wanting to be more present with her kids, she tapped into her English degree and launched her own virtual business as a Creative Business Strategist, helping entrepreneurs with email marketing, blog content, and more. Visit her website Komarov Website. I'm excited as we explore the Social Pillar of health. Whether you are in a chapter or your life or ready for change, listen how Kerry navigated this scary yet exciting part as she carved out a new path for herself.

Please follow The Fitness and Family Podcast for all your health tips in the Physical, Mental and Social health pillars. If you would like to be a guest, please send me an email at ashley@ashleywellingfitness.com