9 to 5 Wellness
Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work? Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will b...
Prescribing Exercise as a Global Healthcare Strategy
We're exploring how to integrate exercise into healthcare as “exercise is medicine,” featuring Graham Meland, founder and CEO of Active Sport Advisory.
Learn in this episode why fitness integration is now non-negotiable amid a global inactivity epidemic, aging populations, and unsustainable healthcare costs, then focus on key barriers: financial incentives, lack of physician training/confidence in prescribing exercise, and limited measurability when services aren’t billable.
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.c...
How to Get Toned Abs
Are you tired of doing endless crunches with zero results?
In this episode, we’re breaking down the real truth about getting visible ab definition—and it has nothing to do with starving yourself or living in the gym.
Discover how to structure your training for a deep, strong core.
We cover the 1% nutrition tweaks that reveal your muscles.
Why protein is your best friend?
How to build a sustainable, toned midsection without burnout.
*****Stop chasing gimmicks and start building real strength!
00:00 Welcome a...
Why I Exercise and You Should too
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
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3 Healthy Habits to Kickstart Your Day
🎙️🎧 In this episode you can learn 3 simple tips for busy mornings that feel rushed and stressful. Mornings that start with answering emails and often skipping breakfast.
The three simple, repeatable habits to set the tone for the day:
Drink a full glass of water immediately upon waking to rehydrate after sleep and improve focus;
Add light movement such as foam rolling, gentle yoga, pushups, or a quick walk to reduce stiffness and get blood flowing;
Eat breakfast to break the fast with protein and omega-3 fats.
00:00 Welcome and Morning...
The 5 Pillars of Health - A Lifestyle Blueprint for Preventing Disease
In this episode we are discussing a “five pillars of health” blueprint for preventing and often reversing chronic conditions such as type 2 diabetes, heart disease, and high blood pressure.
Our guest Graham Hawley shares his origin story inspired by family experiences with diabetes and emphasizes personal responsibility and small weekly habit changes. We dive deep into the pillars whihc are:
Nutrition
Exercise/movement
Sleep quality
Stress management
Mindful alcohol use.
Graham Hawley is a certified health and wellness coach, founder...
Q and A Episode- Glycemic Index and Glucose Spike after HIIT
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
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How to stay away from work gossip?
In this episode, learn three tactics to neutralize workplace gossip:
The “Gray Rock redirect.”
Adding a genuine positive spin about the person being discussed.
A direct exit with simple phrases that set boundaries and protect reputation.
00:00 Welcome to the Podcast
00:29 Weekend Races and Wins
01:45 Why Gossip Spreads
03:44 Gossip Damages Trust
05:00 Three Ways to Shut It Down
05:16 Gray Rock Redirect
05:43 Positive Spin Technique
06:16 Direct Exit Phrases
07:28 Set the Standard
08:10 Final Takeaways and Outro
Send...
Take a Deep Breath
🎙️🎧 In this episode learn how to practice diaphragmatic (belly) breathing which is a quick way to reduce stress, lower blood pressure, and feel grounded.
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employe...
Leading Without Overgiving - Strategies for High Performers
In this episode we’re addressing high performers and leaders who routinely overgive—saying yes when their body says no, volunteering for crises, and carrying others’ slack.
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they...
Nutrition Q and A - Eating Fruit, and The Best Diet
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
How to Relieve Neck Pain in Under Two Minutes
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
Five science backed benefits of Yoga
In this epsiode I'm outlining five science-backed benefits:
Improved mental health through parasympathetic activation
Increased flexibility and balance
Functional strength gains
Reduced chronic pain
Better sleep quality
Tune in to learn more......
00:00 Welcome and Host Intro
00:30 Sunny Day Check In
01:03 Corporate Yoga Reality
02:06 Myths and Mindset Shift
03:22 What Yoga Really Is
04:04 Benefit One Mental Health
05:43 Benefit Two Flexibility Balance
06:30 Benefit Three Strength Gains
07:47 Benefit Four Pain Reli...
A two minute hack for Balance, your bodys secret superpower
In this quick “wellness bite,” learn why balance is critical for mobility and independent living, especially with age-related decline in muscle mass, proprioception, and inner-ear function.
According to CDC data, one in four Americans 65+ falls each year and that falls are the leading cause of fatal and non-fatal injuries in older adults, including hip fractures and traumatic brain injuries.
And you can prevent it with one simple hack.... Learn more in this episode.
00:00 Welcome to the Podcast
01:02 Why Balance Matters
02:21 The Real Danger of Falls
03:31 Benefits of Better...
Workplace Wellness - Lack of Process Visibility
Did you know that 86% of executives and employees link company failure to lack of process visibility and clear roles for team members?
This episode explains how to implement workplace strategies for process transparency.
You'll learn how to decrease:
workflow confusion
Duplicated work
Hidden bottlenecks
Micromanagement
Stress & burnout
Delayed projects
Revenue loss
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aes...
Sustainable Beauty - Skincare And Your Health
Sustainable beauty isn't just about what’s in your cabinet—it's about the ecosystem within you. 🌿✨
I had such a great converstaion with Marquita Robinson, a cosmetic chemist with vast experience in the skincare industry, about how we often focus on "fixing" the surface, but our skin is a living canvas reflecting our internal state.
In this podcast epsiode you'll learn:
✅ Why the "Inside-Out" approach matters.
✅ What is sustainable beauty?
✅ Using ethically sourced, clean ingredients protects the planet
✅ True radiance is an outward expression of an inward peace.
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...What to do, if you're constantly hungry
In this episode I'm outlining three main reasons your “full switch” may be off.
You'll learn about:
Why skipping breakfast and running on stress hormones plays a big role?
How eating “naked carbs” trigger intense hunger signals?
My recommendations for feeling full.
00:00 Welcome and Episode Setup
00:43 Why You’re Always Hungry
01:06 Reason 1 Skipping Breakfast
03:27 Reason 2 Naked Carbs
05:05 Fix 1 Eat Morning Protein
06:32 Fix 2 Dress Your Carbs
07:05 Wrap Up and Subscribe
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...
Unplugging is the Best Work Strategy
In our hustle culture and an “always on” mindset make breaks difficult for high performers and entrepreneurs.
In thsi episode I'm sharing three benefits that I experienced last week by taking an unplugged vacation after five years.
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up h...
The Ultimate Mind Diet
This conversation explores how thoughts, emotions, and actions have energetic value and affect biological and chemical reactions in the body, the impact of chronic rumination and prolonged stress hormones, and the concept of heart–brain coherence and humans as electromagnetic beings.
You can learn more about our guest at:
https://www.linkedin.com/in/catherinechadwick/
https://www.instagram.com/catherinechadwickconsulting/
https://www.facebook.com/cathchadwick.1
https://www.facebook.com/catherinechadwickconsulting/
https://www.tiktok.com/@catherine.chadwick
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🌟 🌟 🌟 If you liked this episod...
How to Fix Rounded Shoulder Posture?
In this episode I'm discussing the prevalent issue of rounded shoulder posture, which affects 98% of adults.
Tune in to learn the three-move routine to correct this posture, including the doorway pec stretch, the W squeeze, and the chin tuck.
00:00 Introduction to the Nine to Five Wellness Podcast
00:37 Host's Personal Update and Super Bowl Talk
02:15 Main Topic: Fixing Rounded Shoulder Posture
04:17 Understanding Rounded Shoulder Posture
07:01 Three Simple Moves to Fix Rounded Shoulders
08:39 Consistency and Additional Tips for Better Posture
09:49 Conclusion and Call to Action
Silent Strength
discuss the importance of creating inclusive workplaces for different personality types. Benjamin shares insights from his recently released book, 'Silent Strength,' which focuses on the strengths of introverted leaders.
We talk about the successes of introverted founders like Larry Page and Sarah Blakely and how organizations can leverage both introverted and extroverted strengths. Tune in for practical tips on creating a balanced and thriving work environment.
00:00 Introduction to the Nine to Five Wellness Podcast
00:30 Meet Benjamin Friedman: Community Builder and Author
01:19 The Power of Introverts in Leadership
05:40 Highlighting S...
Sitting or Standing - Finding the Balance at Desk
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
I ran every day this month - Here's what happened
In this epsiode you can learn about my 30-Day Running streak starting on January 1st, 2026.
I'm sharing the significant physical and mental benefits that experienced from running daily.
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important as...
AI & Future of Work
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
How many hours in a day are under your control?
In this episode I'm exploring the concept of 'time under our control' and investigates how many hours in the day are truly within our control outside of work, sleep, and mandatory obligations.
00:00 Introduction to the Nine to Five Wellness Podcast
00:37 Exploring Time Under Our Control
01:27 Patient Experiences and Health Impacts
02:29 Survey Insights on Free Time and Happiness
03:45 Breaking Down a 24-Hour Day
06:46 Challenges of Balancing Work and Personal Life
08:01 The Importance of Downtime for Mental Health
08:43 Potential Solutions and Future Research
09:15...
Sleepless- Your Brain and Body On Sleep
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
Getting Restorative Sleep at Night
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
Sleep Deprivation and Metabolic Resistance
In this episode I'm diving into the often-overlooked third pillar of health: sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront.
Learn about how lack of sleep disrupts hunger hormones, blood sugar regulation, and increases the risk of obesity and diabetes.
Discover why consistency in sleep patterns is crucial and get actionable tips to improve your sleep hygiene.
Don't miss this vital conversation on how sleep could be the missing piece in your wellness journey.
00:00 Introduction to the Nine to Fi...
Celebrating 100 Episodes and 2025 Life Lessons
Welcome to a special episode of the Nine to Five Wellness Podcast with your host, Aisha Tahir!
From overcoming challenges and embracing podcasting to financial stability and self-worth, this episode is packed with insights and reflections. Join us as we look back on an extraordinary year and look forward to an exciting 2026. Thank you for being part of this journey!
00:00 Introduction and Host Welcome
00:44 Celebrating 100 Episodes
01:40 Reflecting on 2025
01:56 Podcasting and Personal Growth
02:30 Podcast Stats and Achievements
03:31 Life Lessons from 2025
07:05 Understanding Self-Worth
11:58 Fi...
Benefits of Pilates Workout
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
Pay Your Future-self Today
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
Winter Weather Workouts - Embracing the Chill
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
Three Myths About Discipline
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
Discipline is Easy
Discipline becomes almost effortless once it's ingrained in your routine. Learn how to start small and make one disciplined choice today to build momentum for positive change.
00:00 Introduction and Controversial Topic
00:58 Personal Experiences with Discipline
02:43 The Concept of Identity in Discipline
03:53 The Importance of 'Why' in Discipline
06:03 Building Habits and Systems
10:50 Tips for Making Discipline Easier
12:48 Conclusion and Final Thoughts
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🌟 🌟 🌟 If you liked this episode and would like to learn more abou...
Girls! Here's Why Your Bone Health Can't Wait?
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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
Follow me on IG and LI to le...
Understanding Your Bone Mineral Density
In this episode of the Nine to Five Wellness Podcast, we're diving into the often overlooked topic of bone health.
You can learn about:
✅ The vital function of bones
✅ The concept of bone remodeling.
✅ Factors influencing bone density
✅ Modifiable risks like nutrition and physical inactivity
✅ The significance of DEXA scans
🎧🎧🎧Tune in to learn practical steps for improving and maintaining your bone health to ensure mobility and independence as you age.
00:00 Introduction to the Nine to Five Wellness Podcast
00:33 The Importance of Bone Health
0...
ALL ABOUT DEXA SCAN
In this episode of the 9 to 5 Wellness podcast we're diving into DEXA scan. You'll findout the limitations of using a bathroom scale and how a DEXA scan offers a detailed blueprint of body composition including metrics like bone mineral density, visceral adipose tissue, and appendicular lean mass index.
Tune in to learn why DEXA scans can be a game-changer for your health journey.
00:00 Introduction to the Nine to Five Wellness Podcast
00:38 Host's Personal Update and Podcast Resumption
01:07 Introduction to DEXA Scan
02:44 How DEXA Scan Works
03:39 Addressing Radiation...
This Fat is Literally Killing You!
In this podcast episode we are diving into the topic of visceral fat—its physiology, its profound health impacts, and ways to manage it.
In this episode you will learn about:
🌟The differences between visceral and subcutaneous fat
🌟The biochemical dangers of visceral fat
🌟Actionable steps to reduce this fat.
Featuring expert insights from Dr. Davis Garth, this episode provides essential knowledge for anyone concerned about hidden body fat and its serious health risks.
00:00 Introduction and Host Welcome
00:34 Personal Update and Episode Introduction
01:20 Understandin...
Unlocking the Three Pillars of True Muscle Health
In episode 91 of the Nine to Five Wellness Podcast, we are diving into the key components of muscular health. As a clinical exercise physiologist, I'm sharing the critical elements of muscle health: strength, endurance, and hypertrophy. I'm debunking common misconceptions and outlines essential strategies to optimize muscle health, including proper repetition count, volume, and the principle of progressive overload.
You will learn practical ways to measure and improve muscular strength and endurance, actionable advice for you if you are looking to enhance your functional strength and overall muscle health.
Tune in to learn how to bui...
Why are your core values important for success
In this episode I'm exploring the importance of core values in leading a fulfilling and successful life. You can be part of my personal journey of aligning my life with my core values amidst challenging times. Core values are the 'guideposts' that shape our reality and help us persevere through adversity. I'm offering practical advice on identifying your core values by reflecting on significant life experiences. You will learn about the importance of living an authentic life aligned with one's values and discusses how core values influence decision-making and overall happiness. I'm sharing the the role of creativity, honesty, e...
Life Reboot - Regaining and Realigning my LIFE
Welcome back to the Nine to Five Wellness Podcast after a four-month hiatus.
In this episode I'm sharing significant life changes and valuable lessons learned during my break. I'm going deep into the importance of community, self-love, and the realization that the only person one can change is oneself.
With a new job as a clinical exercise physiologist, a fresh living situation, and a reinvigorated passion for music and reading, I'm reflecting on personal growth and the transformative power of embracing one's personal values. This episode is a heartfelt journey through vulnerability, change, and the pu...
