If your life were a recipe, these three ingredients would be non-negotiable.

In this episode, Maria, a mental health therapist, shares the three foundational elements that every woman needs to thrive — self-worth, self-esteem, and self-love — and explains how a lack of these essential ingredients shows up in our daily lives through burnout, people-pleasing, self-doubt, and overgiving.

Together, we explore what each of these concepts really means, how to recognize where you might be running low, and how to start rebuilding your internal foundation, not for others, but for you.

In this episode:

• The difference between self-worth, self-esteem, and self-love — and why all three matter
• How low self-esteem shows up subtly (and not-so-subtly) in your career, relationships, and health
• Real-life stories that reveal what happens when you don’t know your worth
• Why women often resist rest, joy, and slowing down (and how to change that)
• How to audit your relationships and protect your energy
• The game-changing mindset of treating yourself like someone you're dating

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

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/

This week’s episode dives into a topic that’s often considered taboo — but is incredibly important: alcohol.

Whether you're sober, a social drinker, or simply questioning your relationship with alcohol, this episode will meet you with compassion, curiosity, and zero judgment. We're joined by Maureen Benkovich aka the “Sober Fit Chick”, alcohol freedom coach, speaker, author, and former personal trainer, to talk about what it means to explore alcohol use, especially as women navigating trauma, motherhood, wellness, and identity.

Maureen shares her deeply personal journey with binge drinking, infertility, and how she found her way to freedom — and now helps others do the same.

TW: this conversation includes talk of infertility and pregnancy loss.

In this episode:

• The gray area of alcohol use and why it's more common than you think
• How alcohol is often used to numb emotions, anxiety, and social discomfort
• Why removing alcohol can feel like losing part of your identity
• The shame, stigma, and social pressure that surround not drinking
• How curiosity — not judgment — can be the first step to change
• Practical tools to start evaluating your relationship with alcohol
• What “sitting in the suck” means and how to stay with your emotions

Connect with Maureen:

Website: www.soberfitchick.com Podcast: Sober Fit Life https://www.soberfitchick.com/podcasts/sober-fit-life Try her free resource: Drink Less By Monday: The Alcohol-Free Weekend Toolkit https://www.soberfitchick.com/afw-optin Explore her 6-Week Alcohol Reset Course https://www.soberfitchick.com/podcasts/sober-fit-life

Let’s connect and keep the conversation going!

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 you’ve ever felt guilty for taking a break, believe that hustling is the only path to success, or struggled to sit still without your mind racing — this episode is for you.

This week we’re flipping the script on how we view rest, because let’s be honest, rest isn’t a luxury — it’s a necessity. From physical and emotional rest to social and spiritual restoration, we explore how true rest goes far beyond sleep and scrolling.

In this episode:

• Why rest has a “PR problem” and how hustle culture feeds into burnout
• The difference between zoning out and restorative rest
• How your body heals, grows muscle, and restores energy through downtime
• Personal stories of rest rituals — from beach naps and massages to dog hugs and plant-checking
• How to redefine rest as an act of resistance and reclaim your right to slow down

Let’s connect and keep the conversation going!

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/

Weighted vests are everywhere—from viral TikToks to major headlines in the New York Times. But are they just a trend, or actually worth adding to your routine?

In this episode, Tara breaks down the hype and the science behind weighted vests, and answers the most common questions she’s getting from clients and followers. From improving strength and posture to supporting bone density and balance—this episode explores how wearing a weighted vest can help real women at all stages of life, especially through perimenopause and menopause.

In this episode:

• What a weighted vest is and how to pick the right one
• Why it’s not just for hardcore athletes
• How much weight to start with (hint: it’s probably less than you think)
• Real-life ways to use it safely—at home, on walks, or even doing pushups
• The difference between weighted vests and ankle/wrist weights
• Who should check with a doctor before using one

Let’s connect and keep the conversation going!

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/

We hear the word mindfulness all the time, but what does it actually mean… and more importantly, how do we practice it in real life?

In this episode, Maria, Tara and Elizabeth have a refreshingly real conversation on what mindfulness looks like outside of a yoga studio. From zoning out while driving to doom scrolling (or as Maria calls it — dumbscrolling), we explore how modern life disconnects us from the present moment — and how small shifts can bring us back to ourselves.

In this episode:

• Why mindfulness isn’t just for people who meditate
• The difference between mindfulness and meditation
• Everyday moments where you’re probably already practicing mindfulness (and don’t even know it)
• The physical and emotional health benefits of mindfulness — backed by science
• Personal stories of how we each stay present

Resources & Mentions:

– Tara’s in-person Progressive Relaxation class – May 6 at 7 PM – Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX

– Emotional Fitness Studio’s upcoming in-person events: https://thecoachingtherapist.com/emotional-fitness-studio/

– Related episode: 129. Digital Mindfullness https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-mental/id1651744916?i=1000699768222

1. Progressive Relaxation Episode: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-mental/id1651744916?i=1000636390953

Learn more about Leading Lady Coaching here: https://leadinglady-coaching.com/

Let’s connect and keep the conversation going!

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/

Burnout doesn’t just happen in therapy rooms or hospitals—it happens in boardrooms, loan offices, and anywhere women are expected to give endlessly without pause. In this episode, we’re joined by Tanner Greenwalt, a seasoned mortgage professional who is changing the way her industry views mental health and success.

Tanner shares her personal journey through burnout, what recovery looked like, and how she learned to set boundaries in a profession that rarely encourages it. We also discuss what burnout really feels like (hint: it’s not just being tired), why slowing down is essential—not selfish—and how mental health should be the foundation of any meaningful definition of success.

We talk about:

• What burnout really looks and feels like in high-pressure jobs
• The hidden emotional toll of careers in finance and service industries
• Tools for completing the stress cycle during your workday
• The lie that burnout is "just part of the job"
• Redefining success around mental health, joy, and sustainability
• Advice we’d give to our younger selves about boundaries and wellbeing
• Why wellness isn’t a luxury—it’s a necessity

Resources Mentioned:

• Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski
• Pique Your Interest Podcast by Tanner Greenwalt (Spotify + YouTube)

Let’s connect and keep the conversation going!

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/

Feeling off lately and wondering if it's perimenopause—or just life? You’re not alone.

In this episode, we sit down with Dr. Poldmae a licensed acupuncturist, Doctor of Acupuncture and Chinese Medicine, and founder of Meadow Hill Wellness, to cut through the noise, demystify midlife, and talk about what’s really happening to your body, your mind, and your identity during this powerful season of change.

In this episode, we dive into how stress mimics perimenopausal symptoms, how to complete the “stress cycle” to support your body, and how to reframe aging from something to fear… into something to celebrate.

In this episode:

• What perimenopause and menopause actually are (spoiler: it’s not just about your period)
• Why mindset matters more than ever during midlife
• The connection between emotional health and physical symptoms
• How society has made women feel invisible—and why that narrative needs to change
• Tools to regulate your nervous system and complete the stress cycle
• What Dr. Poldmae wishes every midlife woman knew about her power, purpose, and health

Mentioned in this episode:

• Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski
• Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
• Jennifer Osterhouse Design https://jenniferosterhouse.com/

Connect with Dr. Sara Poldmae: Website: https://risingwomanproject.com/ Meadow Hill Wellness: https://www.meadowhillwellness.com/ Rising Women Project Podcast: https://risingwomanproject.com/podcast-archive/

Let’s connect and keep the conversation going!

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/

Protein is having a moment—but how much do you actually need?

In this episode, we’re digging into the hype, the research, and the real-life application of protein intake for women in all stages of life, including perimenopause and menopause. With so much noise around macros and protein powders, it can be hard to know what’s real and what’s just diet culture in disguise.

Elizabeth breaks down the science (with receipts), Tara shares what’s trending in the fitness world, and Maria asks all the questions we know you’re wondering too.

In this episode:

• Why nutrition is more nuanced than social media makes it seem
• How much protein you might need—and what the research actually says
• What you need to know about the RDA
• Red flags when you’re eating too much protein
• Easy sources of protein beyond chicken and fish
• When and why to use protein powder or bars
• Why your overall eating pattern matters more than a single meal

Relax and Renew: An Hour of Progressive Relaxation with Tara: https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX

Jennifer Osterhouse Design https://jenniferosterhouse.com/

Learn more about Leading Lady Coaching here: https://leadinglady-coaching.com/

Let’s connect and keep the conversation going!

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/