Summary

In this episode, the host discusses the importance of resetting your pantry for the fall season, focusing on cleaning out old items and stocking up on healthy staples. The conversation transitions into strategies for holiday-proofing your pantry to avoid temptations during festive seasons. Finally, the host presents a three-step challenge to help listeners organize their pantry effectively and make healthier choices.

Takeaways

We need to clean out old stuff and put the good stuff in.
This step as a reset ritual signals your brain we are entering a new season.
Make little zones in your pantry for convenience.
If you're buying candy, only buy the ones you don't love.
Don't eat treats without having protein first.
Stack up on canned pumpkin and bone broth before Thanksgiving.
Keep stable items like olives and nuts for hosting.
You can create quick meals from your organized pantry.
Put temptation items out of sight to avoid triggers.
We are as strong as our options, so set yourself up for success.

Chapters

00:00 Fall Pantry Reset: Preparing for Seasonal Changes
08:49 Essential Pantry Staples for Fall Cooking
14:18 Holiday-Proofing Your Pantry for Festive Temptations
15:59 Building a Supportive Community

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength, tone & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to boost focus, energy & recovery

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this conversation, Heather shares her journey from being a police officer for nearly two decades to finding her purpose in empowering others. She discusses the challenges of dealing with trauma, the importance of mental health, and how she transitioned into teaching firearm safety and situational awareness. Heather emphasizes the need for women to reclaim their strength and confidence while providing practical safety tips. The conversation also touches on the emotional toll of law enforcement work and the journey of self-discovery and healing.

Takeaways

Heather spent nearly two decades as a police officer, focusing on child protection and sex crimes.
Finding strength through trauma is a learning process that takes time.
Transitioning from law enforcement to a new identity can be challenging and confusing.
Empowerment comes from helping others and rediscovering one's purpose.
Mental health support is crucial for those in law enforcement, but often stigmatized.
Teaching situational awareness can help women feel more empowered and safe.
Listening to your gut is essential for personal safety.
Strength can coexist with femininity; one does not negate the other.
Practical safety tips can help women lower their victim profile.
The journey of self-discovery is vital for personal growth and healing.

Chapters

00:00 Introduction and Background
08:14 Finding New Identity and Purpose
15:27 Reinventing Oneself After Trauma
21:29 Mental Health in Law Enforcement
32:04 Lightening the Mood: Humorous Law Enforcement Stories
38:19 Embracing Strength and Femininity
40:00 The Power of Healing and Purpose
40:49 Building a Supportive Community

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.
Connect with Heather https://www.hartmantactics.com https://www.instagram.com/hartmantactics/

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength, tone & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to boost focus, energy & recovery

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode, the host discusses the concept of comfort food, emphasizing that it doesn't have to be unhealthy. Instead, comfort food can be upgraded with better ingredients to enhance nutritional value while still providing the emotional satisfaction associated with traditional comfort foods. The conversation explores the emotional connections we have with food, the importance of protein, fiber, and healthy fats in meals, and the idea of creating non-food comforts to enhance well-being. The episode concludes with key takeaways on how to enjoy comfort food in a healthier way.

Takeaways

You do not need to give up your comfort, you just need to upgrade your ingredients.
Every cozy meal needs protein, needs fiber, and needs fat.
Real comfort comes from warmth, connection and calm, not just from food.
Food freedom is not about less, it's about better.
Choose better ingredients, build better meals.
Comfort food should fill you up, not slow you down.
Cozy and blood sugar balanced can absolutely coexist.
Mindfulness in meals leads to satisfaction with smaller portions.
Create non-food comforts to enhance your well-being.
Savor every bite of your comfort food.

Chapters

00:00 Upgrading Comfort Food for Wellness
08:37 The Emotional Connection to Comfort Food
12:13 Building a Supportive Community

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength, tone & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to boost focus, energy & recovery

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this conversation, the host discusses the importance of adapting wellness routines to align with seasonal changes, particularly as fall approaches. Emphasizing the need for warmer foods, mindful movement, and a reflective mindset, the host encourages listeners to embrace the natural rhythms of the season. The conversation highlights practical tips for nourishing the body and mind, fostering a sense of calm and balance during this transitional time.

Takeaways

Your body craves different things in different seasons.
Warm foods are more grounding in the fall.
Movement should be smarter, not harder, in colder months.
Fall invites reflection and slowing down.
Create cozy rituals to nourish your nervous system.
Wellness should evolve with the seasons.
Gentle movement supports energy and joint health.
Resting is not a failure; it's a necessity.
Hot lemon water can be more appealing in winter.
Cozy wellness is still productive wellness.

Chapters

00:00 Embracing Seasonal Changes in Wellness
05:11 Warming Up Your Movement
12:18 The Evolution of Wellness
14:00 Building a Supportive Community

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength, tone & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to boost focus, energy & recovery

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this conversation, the host emphasizes the importance of the first thought of the day and how it sets the tone for the entire day. By consciously choosing positive and empowering thoughts, individuals can reshape their mindset and approach to daily challenges. The discussion highlights the power of intention setting and the need to replace negative default thoughts with affirmations that align with personal growth and aspirations.

Takeaways

The first thought of the day can dictate your mood.
Your brain will seek proof of your initial thoughts.
Consciously choose your morning mantra to set the tone.
Negative thoughts can keep you stuck in survival mode.
You have the power to rewrite your mental script.
Setting intentions can lead to a more fulfilling day.
Your energy follows the tone you set in the morning.
Safety can hinder personal growth and change.
Be intentional about your thoughts to create desired outcomes.
Daily affirmations can help you become your best self.

Chapters

00:00 The Power of Morning Thoughts
02:19 Setting Intentions for the Day

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength, tone & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to boost focus, energy & recovery

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode, the host shares her journey of overcoming fear and embracing personal growth through her experiences in equestrian riding. After falling off her horse, she reflects on the lessons learned about trust, ego, and the importance of adjusting one's approach rather than quitting. The conversation emphasizes the significance of resilience and the need to choose the right challenges that align with one's current abilities.

Takeaways

I finally made that dream happen.
Falling in my head equaled injury and injury equals pain.
Wellness is not about pushing harder, it's about listening.
Always get back on the horse.
It's not the horse's fault; observation and adjustments do.
Energy doesn't lie, whether it's from a horse or a relationship.
Choose the right horse for your current ability.
Ego and fear cannot coexist with progress.
Every fall is your feedback.
Sometimes the bravest thing you can do is adjust the saddle.

Chapters

00:00 Introduction to Equestrian Dreams
04:06 Lessons from Falling Off the Horse
13:01 Embracing Feedback and Moving Forward

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength, tone & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to boost focus, energy & recovery

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode of the Wellness Hustle, the host discusses the concept of 'wellness-ish' living, emphasizing balance over perfection. The conversation explores the perks of this lifestyle, including increased energy and joy, food freedom, building confidence, and rediscovering fun in wellness. The host encourages listeners to focus on self-care basics and to embrace a more mindful approach to wellness without the guilt and stress often associated with it.

Takeaways

Wellness is about balance, not perfection.
Energy and joy are interconnected; prioritize them.
Food should be seen as fuel and joy, not guilt.
Mindfulness in eating leads to freedom.
Building self-trust through small commitments is powerful.
A balanced lifestyle can lead to a natural glow.
Wellness should be fun and not a punishment.
Living in choices rather than restrictions is true freedom.
Self-care basics are essential for wellness.
You are already doing enough; embrace being wellness-ish.

Chapters

00:00 Introduction to the Wellness-ish Club
01:01 The Perks of Living Wellness-ish
02:45 Energy and Joy: The First Perk
03:10 Food Freedom: The Second Perk
04:29 Building Quiet Confidence: The Third Perk
05:33 The Glow of Wellness: The Fourth Perk
06:50 Rediscovering Fun in Wellness: The Fifth Perk
08:39 Reflection on Personal Perks
09:17 Conclusion and Call to Action
10:10 Building a Supportive Community

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength, tone & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to boost focus, energy & recovery

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!