Do you know the exercise guidelines by heart and still skip the workout because you'll never hit them? Have you wondered whether a ten-minute walk is worth putting your shoes on?

In this solo episode, Tara is talking about the minimum effective dose of exercise and why you might not need to work out as much as you think to see real health benefits.

After a conversation at our recent wellness retreat, she wanted to break down what the research actually says about movement, strength training, and staying healthy as we age.

You'll learn:

• How much exercise per week you really need to support your health, and why doing less than the recommended amount can still make a difference.
• How many steps a day is good for your health, and what the research reveals about the 10000 steps a day myth.
• Why strength training for women is so important as we age, especially strength training for women over 50, and the benefits of strength training for women that go far beyond appearance.
• What you should know about lifting heavy weights women might find intimidating, including what "heavy" actually means for your body.
• How exercise snacks can help you fit more movement into your day, even when you have a packed schedule.
• How to approach exercise for longevity so you can stay strong, active, and independent as you get older.

If you've ever skipped a workout because it wasn't going to be enough, this conversation gives you a starting point small enough to keep.

Let's rebrand wellness together!

Elizabeth, Tara & Maria

💜 Take a well-deserved break and recharge your mind and body!

Join us for an hour of guided relaxation for just $20. Reserve your spot today!

Connect with us!

Elizabeth Harris, MS, RDN, LDN

• Instagram: @elizabethharrisnutrition
• Take the FREE quiz: What Type of Eater Are You?
• Join Elizabeth's monthly recipe club, for $20 a month: The Nourished Table
• Get The Ultimate Self Care Planner Here

Tara De Leon, Master Personal Trainer

• Email: FitnessTrainer19@hotmail.com
• Instagram: @tara_de_leon_fitness
• Join Tara’s Newsletter HERE
• If you're in the Annapolis area, follow @everybodystrongannapolis for studio updates, class openings, and details on the grand opening free workout!

Maria Winters, LCPC, NCC

• Instagram: @coaching_therapist
• FB: Maria W - The Coaching Therapist LLC
• Website: www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Resources Mentioned:

• Listen to our episode on the 10,000 steps myth to hear how that number got started
• Want more ideas for squeezing movement into a busy day? Listen to our full episode on exercise snacks

What does it actually look like to build a healthy relationship with food, movement, and your body without making weight the main focus?

In this episode, we’re talking about what weight neutral wellness looks like in real life, from intuitive eating and health behaviors to boutique fitness and creating a more supportive fitness community.

We get into the ways diet culture can quietly shape how we talk about food, exercise, and our bodies, even when we have good intentions. We also share how changing the language we use can help create a healthier gym culture where people of all sizes feel welcome.

In this episode, you’ll learn:

• What “weight neutral” really means, and what it does not mean
• How intuitive eating and weight-neutral care can shift the way you think about health
• Why body image can be affected by seemingly harmless comments about weight and appearance
• How to talk about food, exercise, and bodies without reinforcing diet culture
• Why focusing on health behaviors can be more helpful than obsessing over the scale
• How the environment inside a gym can shape someone’s experience with exercise
• What a more inclusive fitness community can look and feel like
• Why non scale victories are worth paying attention to
• How to respond when conversations about weight, body size, or appearance come up
• What progress can look like when fitness and wellness are about living your life, not shrinking your body

If you’ve ever felt like wellness always circles back to weight loss, this conversation offers a different perspective on food, movement, body image, and what it can mean to feel healthier in your own body.

Let’s rebrand wellness together! Elizabeth, Tara & Maria

Connect with us! The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN Facebook/Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect

If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/

Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com

If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!

Have you ever started taking better care of yourself and watched the people around you get uncomfortable?

In this episode, Maria shares what happens to your relationships when you stop people pleasing and start setting boundaries. Some of those relationships were built around a smaller version of you, and changing that version renegotiates the deal everyone else signed up for.

Maria goes first with her own story, including the question her therapist asked her at 47 and what she found underneath years of self abandonment. Tara and Elizabeth take it home, where people pleasing in relationships looks like the mental load women carry and the chores that default to one person. Boundaries for women often get treated as a personality change, and we get into why.

You'll learn:

• Why some relationships were built around a smaller version of you, and what that costs later
• How approval seeking runs your choices, and what changes the day you stop
• What self abandonment in relationships looks like after years of asking what everyone else needs
• Why outgrowing friendships happens without anyone in the story being the villain
• How setting boundaries with family changes the deal everyone at home signed up for
• The grieving process that arrives with seeing the pattern
• What it takes to invite people into the new version of you instead of leaving them behind

If you've ever set a boundary and watched a relationship cool off, this conversation gives you a way to read that without landing on yourself as the problem.

Let’s rebrand wellness together! Elizabeth, Tara & Maria

Connect with us!

Experience Wellness Rebranded in real life! Join Elizabeth, Maria, and Tara on October 3rd for Inhale, a one-day fall retreat with movement, nature walks, nourishing food, and conversations that go deeper. Reserve your spot here.

The Ultimate Self Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e

Elizabeth Harris, MS, RDN, LDN Facebook/Instagram: https://www.instagram.com/ElizabethHarrisNutrition Take the free quiz, What Type of Eater Are You?: https://elizabethharrisnutrition.com/quiz

Join The Nourished Table, Elizabeth's monthly recipe club, for $20 a month: https://elizabethharrisnutrition.com/recipe-club

Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: www.taradeleonfitness.com/connect

If you're in the Annapolis area, follow Everybody Strong Annapolis for studio updates, class openings, and details on the grand opening free workout: https://www.instagram.com/everybodystrongannapolis/

Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com

Episodes Mentioned

Want to go deeper on the pattern underneath all of this? Head to episode 178, Struggling with Self Abandonment? How to Reclaim Your Mind-Body Connection and Stop People-Pleasing to Fit In. It picks up right where this conversation leaves off.

If you want to start a podcast or grow your existing one, visit julianabarbati.com and let them know we sent you!