What if your workout did more than build muscle—what if it actually rewired your brain?

Brad Evans, the creator of Jukestir, joins the podcast to talk all about this unique punching bag that’s changing the way we think about fitness. Originally designed as a fun martial arts tool, Jukestir has evolved into a powerful nervous system training device that’s now used in neurological rehab labs, Rock Steady Boxing programs, and with everyday people of all ages and abilities.

Brad shares the story of how a garage experiment turned into a paradigm-shifting fitness tool that promotes resilience, coordination, and mindfulness, all through unpredictable movement and, yes, fun. Whether you're an MMA fighter, a 70-year-old building balance, or someone who just wants workouts to be less boring, this episode is for you.

In this episode:

• Why most fitness approaches are “outside-in” and how Jukestir flips the script
• The surprising mental and emotional benefits of missing your target
• How training the nervous system improves speed, reaction time, and stress tolerance
• Using Jukestir for fall prevention, Parkinson’s support, and mindfulness
• The power of play, unpredictability, and movement for all ages

Connect with Brad:

Website: https://jukestir.com Instagram: https://www.instagram.com/jukestir_health/ Email: support@jukestir.com

Connect with us!

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

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

We’re in an era where GLP-1 medications like Ozempic and Wegovy are everywhere. On TV, in social media feeds, at the doctor’s office, and in everyday conversations. And while these medications may be helpful or even life-changing for some, they’re also bringing up a lot of complicated feelings for many others, especially those who are choosing not to take them, or are trying to navigate their use in a weight-centric world.

This episode holds space for those feelings. We’re not here to judge anyone’s decisions. Whether you’re on a GLP-1, thinking about it, or actively avoiding it, this conversation is for you. Because no matter what, you're making decisions in a culture steeped in weight stigma, misinformation, and unrealistic expectations.

In this episode:

• Why seeing GLP-1 use everywhere can be triggering—even if you support body neutrality
• The influence of diet culture, media, and peer pressure on health decisions
• Personal reflections on navigating this era in a larger body
• Questions to ask yourself before making health-related decisions
• How self-compassion and boundary-setting can protect your mental health
• Reframing weight loss narratives: why thin doesn’t always mean healthy
• A reminder that you don’t know anyone’s full story

Sign up for Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup

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

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness Join Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

We get it. You're trying to fit everything into your mornings: a workout, meditation, a full breakfast, maybe even the Today Show. But who has time for all of that before the workday starts? In this episode, we’re breaking down the concept of exercise snacking—short bursts of movement you can sprinkle into your day to support your physical and mental health without needing a full gym session.

From four-minute Tabata sets to dance parties while making breakfast, we explore creative ways to rethink what counts as “exercise” (spoiler: a lot more than you think). Plus, we share the companion ideas of nutrition nudges and mindful minis—because small steps do add up.

In this episode:

• What exercise snacking actually is (and why the name needs a rebrand)
• How short workouts can offer major benefits
• Real-life examples of “snacks” that count—from stair sprints to pool piggybacks
• Why mindful moments and small nutrition upgrades make a difference too
• How to habit stack these into your day without adding more to your to-do list

This episode was brought to you by Leading Lady Coaching. Learn more here: https://leadinglady-coaching.com/

Sign up for Tara’s Newsletter: https://mailchi.mp/5290e3f13e08/email-signup

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

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

What do Bigfoot, the Loch Ness Monster, and the “10,000 steps a day” rule have in common? They’re all a little mysterious… and maybe a bit made up.

In this solo episode, personal trainer Tara breaks down the truth behind the 10K steps myth and shares what the research actually says about how many steps you need for better health. Spoiler: it’s not as much as you’ve been told.

In this episode:

• Why the 10,000-step target isn’t rooted in science
• What studies show about how fewer steps still create massive health benefits
• The real number of daily steps that make a difference
• Easy, creative ways to sneak in more movement (without hitting the gym)
• Why any movement is better than none—and how to make it count

Whether you’re a weekend walker, a desk dweller, or a step-count queen, this episode will leave you feeling encouraged, informed, and totally seen.

Connect with us:

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

Focusing on your wellness does not need to be expensive! This week, we’re breaking down realistic, accessible, and low-cost wellness tools that support your emotional health, physical fitness, and nutrition without breaking the bank.

From free apps and YouTube workouts to budget-friendly meals, library resources, and community clinics, we share creative and effective ways to grow and feel good—no matter your budget.

Download our free Self-Care Planner: https://elizabethharrisnutrition.ck.page/9e817ab37e Elizabeth’s free nutrition resources & blog: https://elizabethharrisnutrition.com/ Maria’s Emotional Fitness Studio: https://thecoachingtherapist.com/emotional-fitness-studio/ Tara’s HIIT classes & fitness programs: https://www.ptdistinction.com/taradeleonfitness?fbclid=PAZXh0bgNhZW0CMTEAAafVS3A8jhe40wVYnhIg_BLc1nXS1BI1XDoA47D5Tl5eIUBVCxqAt1n2E-ohzQ_aem_XBmsDzdPQUKPzVCQc9WqtA The book: Hot Mess to Hot Mom: https://www.amazon.com/Hot-Mess-Mom-Transformational-Childbirth-ebook/dp/B0CW4PX3VJ Book recs: Intuitive Eating, Body Kindness, The Body Keeps the Score, Mind Gym, Atomic Habits,The Gifts of Imperfection, Gentle Nutrition Apps: Insight Timer, Ten Percent Happier, Happier App Sites: NAMI.org for support groups and mental health resources Local libraries, community centers, and donation-based classes

Connect with us:

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

“You should listen to your body” — but what does that actually mean?

In this episode, we’re breaking down one of the most common (and confusing) pieces of advice in the intuitive eating space: how to actually understand how food makes you feel. If you’ve ever thought, “I want to listen to my body… but I have no idea what I’m listening for,” this one’s for you.

We walk through the real-life barriers that block us from tuning in — like busyness, distraction, diet rules, and self-worth — and then guide you through simple ways to reconnect with your internal cues. From digestive reactions to emotional responses, energy levels to satisfaction, we cover the full spectrum of physical and mental signals your body gives you after eating.

In this episode:

• How to check in with simple prompts like “pleasant, unpleasant, or neutral?”
• What to notice beyond fullness: energy, mood, digestion, and more
• How to move from food rules to body trust
• Real-life examples (including some funny ones!) of how tuning in changes everything

Whether you're just starting your intuitive eating journey or want to deepen your connection to your body, this episode will give you practical tools and new perspectives to explore.

Uncover your invisible diet: https://elizabethharrisnutrition.com/invisible-diet

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

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

If your body couldn’t change no matter what—how would you show up for yourself?

This follow-up episode dives deeper into one powerful question that left Maria reeling (in the best way). What if your body stayed exactly as it is—forever? Would you still hit the gym? Would you live off chocolate cake? Would you finally wear the bikini?

We talk honestly about body acceptance, the difference between looking good vs. feeling good, and how our motivations shape our behaviors. Spoiler: even the experts have off days, skipped workouts, and regret eating 700 M&Ms. You’re in good company.

In this episode:

• What it really means to feel good in your body
• Why chasing physical changes isn’t the only path to wellness
• The truth about intuitive eating (no, it’s not just eating cake all day)
• The evolving, messy, beautiful relationship we all have with food and fitness
• Permission to be imperfect—and show up anyway

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

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

"I just want to feel good in my body this summer." Sound familiar? You’re not alone.

What does that really mean? And more importantly, does it always have to involve changing the way you look? In this episode, we explore this through personal stories, struggles, and redefinitions of what it truly means to feel good in your body. We peel back the layers of societal expectations, internalized body shame, and toxic summer body narratives.

Whether you're dealing with physical discomfort, emotional burnout, or that persistent inner critic telling you you "need to lose 15 pounds," this episode will help you reframe what feeling good actually looks like — on your own terms.

In this episode:

• What it really means to "feel good in your body"
• Why body confidence doesn’t require body change
• How diet culture and discomfort are tied together
• The power of calling out judgment in others (and ourselves)
• Replacing negative self-talk with facts and self-compassion
• Movement and nourishment as tools for feeling better
• The game-changing question: What would you do if changing your body wasn’t an option?

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

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/