EP 121: Holiday Survival Guide - Energy, Wellness, and Joy Made Easy

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Holiday parties, road trips, and endless to-do lists don’t have to zap your energy or derail your wellness.

What if you could breeze through the season feeling balanced, energized, and calm? In this episode, I’m sharing 5 easy hacks to keep your wellness in check, no matter how wild the holiday schedule gets.

Here’s a sneak peek:

  • The must-know party trick for balanced energy (and it’s so simple).

  • Why ditching your green bean casserole could save your sanity.

  • A clever way to get your steps in—even during back-to-back Zoom calls.

  • My go-to strategies for eating and moving well on road trips.

  • The one daily habit that can keep holiday stress at bay.

Imagine enjoying the holidays without crashing. These tips are quick to implement and proven to work for busy professionals like you. You don’t have to choose between indulging and feeling great—you can have both!

Tune in now to transform your holiday season with these 5 practical hacks.

Here are the two road trip videos I mention -

Moving Well for a Long Road Trip

Eating Well for a Long Road Trip

EP 114: The Surprising Energy Benefits of Nature Walks - Backed by Science

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Ready to recharge your energy naturally? In this episode, we explore how simply walking in nature can elevate your focus, boost creativity, and restore calm—without needing caffeine or a mid-afternoon crash. Whether you're an executive or a busy professional, these nature-based energy hacks are backed by science and easy to incorporate into your routine.

What You’ll Learn:

  • The science behind why nature walks reset your brain for peak performance

  • Surprising benefits for your creativity, stress levels, and even your physical health

  • How to make nature walks work for you, no matter your schedule

  • Simple tips to turn a short walk into a powerful energy boost

Feeling tired or stressed? Nature has the perfect solution. Tune in and discover how a short nature walk can transform your day!

Listen now to learn how to effortlessly incorporate nature walks into your life for maximum energy and clarity.

EP 113: Turn Boring Meetings into Energizing Events with This Secret Framework

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Tired of low-energy meetings that fail to engage your team?

Imagine turning your next one - whether a monthly staff meeting or a company-wide event - into an energizing experience that builds community and gets results.

In this episode, Sherri Traxler and guest David Stevens reveal a powerful wellness framework—(The 4M’s)—to transform any meeting into a memorable and successful high-energy time.

Learn how to:

  • Keep your team energized and focused with specific strategies.

  • Create a meeting environment that fosters connection and collaboration.

  • Design food options that fuel both body and mind without forcing restrictive options.

Ready to make your meetings more impactful? Tune in now and discover how the 4M’s can elevate any gathering.

EP 110: Wake Up Smarter - One Simple Step for Your Best Day Yet

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If you’re hitting the snooze button or grabbing your phone to scroll, there’s a better way to kickstart your day.

In this week’s Real Wellness episode, I talk with Lizzie Brown, co-founder of Yoga Wake Up, about the simple, fast practice that boosts your energy and focus.

Here’s what you’ll discover:

  • A new way to wake up feeling refreshed and ready.

  • How gentle stretching can shift your mindset and mood for your day.

  • Why jumping out of bed too quickly -- or waking up too slowly -- both might drain your energy.

Imagine beginning your day calm, focused, and in control—without scrolling through emails or sucked into social media.

You don’t have to overhaul your entire morning to feel a difference. It only takes a few minutes!

Ready to start your day with energy and ease? Listen to the episode now.

Try Yoga Wake Up.

Tap this link from your mobile device to redeem a discount up to 25%

Plus, get your Free 7 Day Trial

https://ywu.app.link/realwellness

(No affiliation)

Here’s the Is Short Meditation Better episode I mentioned.

EP 107: The 3 Secrets to Stick with Your Fitness Routine

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Less than 20% of people over 50 stay active. Just when you need fitness the most! How do they do it? In this episode, learn exactly what the 20% are doing differently. Things like ...

  • overcoming the biggest challenges unique to this stage of life

  • ways to build a simple system that fits you

  • how to find a "plan B" when life derails "plan A"

If you've struggled to stay active or feel like your fitness plan no longer fits your life, this episode is for you!

EP 106: Fit at 50 - Ten Essentials for Smart Workouts

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What a fun episode for those approaching or passing 50! Discover the 10 essential workout shifts to get fit safely and stay strong. Learn how hormonal changes impact your strength and flexibility -- and what to do about it.

  • Protect your joints.

  • Increase your stamina.

  • Get stronger.

After you listen, you'll know exactly how to tailor your fitness plan for your new season of life.

Here are the resources I mention

EP 105: Maximize Your Endorphins to Boost Your Mood and Performance

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What if you could flip the switch to tap into peak performance, with a few simple actions? Releasing endorphins is a key component to mental clarity, control your appetite, and build both muscle and your brain. You don't even have to get a "runner's high" to get these benefits. Found out how in this fun episode.

95: Top 10 Tips for Your Wellness at Work

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Want some unusual ways to amp-up your wellness at work? Here are just 3 of the 10 you'll hear in this fun episode. (By the way - ALL 10 have been shown to improve both your wellness and your team's productivity.)

  • Interesting choices like -- putting up pictures of nature (even the crazy photo from your last beach trip) 

  • Serious steps like -- getting a support system outside of work

  • Funny things like -- asking job candidates if they have a favorite joke to share (yes, I know a company that does this)

Here is the episode I mentioned, on Sleep and Work .
Want to dive deeper into handling your workplace stress? Here are some great episodes for you.
Master Your Stress

What a Real Gratitude Practice Looks Like

EP 88: Taming the Tension - How Your Good Bugs Battle Stress

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In this episode, jump into the fascinating world of your stress-gut-brain connection. Discover how stress impacts your gut and your brain ... and visa versa. Explore ground-breaking research on optimizing your gut microbiome. Learn 5 simple pleasures you can do right now that create a profound shift in your feel-good hormones and relaxation hormones.

EP 85: Spotlight on Thyroid Health - Signs, Symptoms, and Strategies with Angela Mazza, RN

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How do you advocate for yourself in the healthcare and wellness world? What are tests you need to spot thyroid issues -- even tests your doctor might not automatically do? How can journaling help you manage medical or health issues? My guest this week, Angela Mazza, RN, helps you uncover these answers. She's both a nurse and a thyroid cancer survivor. Join in for this inspiring conversation.

EP 81: Building You - How Much Protein Do You Really Need

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Discover how to calculate your ideal protein intake. Plus how much protein is in your every day foods. Learn about the fantastic four amino acids for your muscle building and your brain health.

And most important, discover how to put all of this together using my Powerful Plate method to make it easy to get in plenty of protein. Head here for more details on a Powerful Plate.

EP 80: Unlock Your Brain Power with Strength Training

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In this episode learn how strength training impacts more than just your physique. Discover how it decreases inflammation, increases your metabolism, helps to manage your blood sugar, improve your sleep, and protect your brain, even decreasing dementia risk.

All of that just from lifting some dumbbells a few times a week. Here are the additional resources I mention.

https://www.thevireolife.com/podcast/2024/1/19/ep-74-muscle-in-minutes-a-busy-professionals-blueprint

https://www.thevireolife.com/podcast/2023/7/27/ep-48-get-stronger-starting-now

EP 79: Strong Heart - Strong Life. Exercise Strategies Demystified

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Let's play a little game of true or false. Do you need to jump into the High Intensity Interval Training class for a healthy heart? Is focusing on cardio the key to a strong heart? Is sitting all day worse for your heart than sleeping a lot? Think you've got the answers? Tune in the this episode to find out all the secrets to exercise and a healthy heart. Here’s the exercise at home resource I mention.
Exercises for Home

EP 74: Muscle in Minutes - A Busy Professionals Blueprint

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If you feel like your busy schedule is a roadblock to working out, then this is for you. Learn how to ...

  • Design your program in minutes

  • Principles of Power - to make your strength routine most effective

  • Top 10 Benefits - to keep you motivated

Here are the resources I mentioned -

https://www.thevireolife.com/podcast/2023/7/27/ep-48-get-stronger-starting-now

https://www.thevireolife.com/podcast/2023/12/20/ep-70-the-best-planners-to-master-your-wellness-and-productivity

https://www.thevireolife.com/podcast/2022/12/30/ep-18-should-you-set-realistic-or-big-resolutions-to-succeed

EP 69: GOATA Movement Training with Guest Dr. Susan Wood

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When pain is what's preventing you from exercise, you need to check out GOATA training. When performing better in your sport - whether golf or tennis or fill in the blank - motivates you, you need to check out GOATA training. Or if, like me, you want to hike and move well when you are 100 years old, check out GOATA. Dr. Susan Wood is a Physical Therapist and GOATA movement specialist. Keep moving.

Here are the additional resources we mentioned.

https://www.thevireolife.com/podcast/2023/10/12/ep-59-spark-your-motivation-with-short-term-fitness-goals

Squat Test

Child Rocker Exercise  

IG: https://www.instagram.com/ptinmotiontn/

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

Linked In: https://www.linkedin.com/in/dr-susan-wood-dpt-cert-mdt-a1572520/

Website: https://pt-inmotion.com/ 

EP 59: Spark Your Motivation with Short Term Fitness Goals

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Going full out on your goals is exciting!
You know what it feels like...  
The anticipation when you sense progress. The dopamine-reward when you achieve your result.

But what about when you're in a monotonous routine? 
There's no immediate thrill.
Like when you try to workout just because it's "good for you in the long-run". 

That doesn't feel motivating, does it?
What happens then?
You procrastinate your fitness with "I'll start next week."

I get it.
And I have a solution.

Ditch general fitness as your goal.
Dig into a short-term target.

In this new Real Wellness episode I recorded for you, we'll explore my clients' three most common "immediate-impact" goals AND how to prepare for them. 

Bonus Resources for you:
https://www.thevireolife.com/podcast/2023/7/11/ep-46-fitness-apps-are-they-friend-or-foe

https://www.thevireolife.com/podcast/2023/7/27/ep-48-get-stronger-starting-now

EP 14: Five Fun Fitness Hacks for Your Holidays

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Imagine starting next year with your fitness goals intact. You've not backtracked. You're still loving being active and have even found new fun ways to be fit. That is what this episode is all about. I give you five fun ways to stay fit in your busy holiday season. Bonus - You'll learn why it is more important than you thought.

Resources I mentioned:

http://www.thevireolife.com/podcast/2022/11/17/ep-12-five-ways-to-destress-and-enjoy-the-holidays