Coaches' Corner by Wel at Humana

From as early as he can remember, Donnie Gumble’s life has been filled with movement met with a competitive drive. He got his start in college sports, but quickly discovered the need for more strength and conditioning specialists at the high school level. He worked in youth athletics for several years until making the switch to corporate wellness at Exos. On top of his passion for training, Donnie also balances his full-time role as “Dad” to four kids under 10.

Hear how he incorporates healthy habits into his kids’ lives without giving it up, himself.

Zach Lauterwasser’s and Bryson Cobb’s stories to finding fitness couldn’t be more different. And yet, their paths both led to the same spot ­– changing lives at Wel at Humana Clocktower. One was a college football player, while the other started out in business school. Both pursued fitness for one core reason – to help people. In this episode, Clocktower Coaches Zach and Bryson discuss tips for making movement a priority, challenging limitations, and finding joy in the journey. Listen to this month’s Coaches’ Corner episode.

Xavier Payne didn’t grow up with the healthiest of lifestyles. In fact, he was known to bring Big Red with him to athletic games. It wasn’t until college that he found fitness and transformed his life for the better. Now, he helps others find their healthy balance. Hear more from Exos Fitness Coach Xavier Payne in this month’s episode of Coaches’ Corner.

In season three of Coaches’ Corner Podcast by Wel at Humana, we’re personalizing the podcast a bit more with the people behind it. Each month, we’ll introduce you to a new Exos Fitness Coach on our team, where we’ll dive into their personal stories through fitness, specialties, passions, and more. Up first are yours truly – your hosts! Hear how Hayley, Amy, and Dana found fitness and evolved throughout their well-being journeys.

In today’s world, we have endless information at our fingertips in the virtual space. It can be difficult to identify trustworthy sources on social media. Coaches’ Corner hosts Dana, Hayley, and Amy provide some tips when following fitness experts online. We hope this helps you navigate the New Year and tackle your health and wellness goals!

Travel season has arrived! In this episode, hosts Dana, Amy, and Hayley discuss ways to stay healthy while traveling during the holiday season. From nutrition hacks to self-care tips, they explore ways to stay sane during the holidays and prioritize well-being. Tune in to prepare for your trips this year! As always, thank you for listening; we’re so thankful for you!

Fitness + technology go hand-in-hand nowadays. In this episode, hosts Dana, Amy, and Hayley discuss fitness apps and trackers and how they impact our overall well-being. From nutrition apps like My Fitness Pal to wearable devices like the Apple Watch, they discuss the benefits, downsides, and data behind each. Thanks for listening!

In this episode, hosts Dana and Amy talk with Wel at Humana General Manager Stephanie Towers about exercise before and after pregnancy. Stephanie is a Pre-/Post-natal Performance Training Specialist and discusses myths around training during pregnancy, exercises for each trimester, recommendations for postpartum moms and more.

From burnout in the gym, kitchen and workplace, hosts Dana, Amy and Hayley provide tips on creating that healthy balance. Tune into the next episode of Coaches' Corner to learn more about preventing and recovering from fatigue and stress.

Underfueling: What is it and what are the long-term effects on your body? In this episode of Coaches' Corner, we discuss the chronic impacts underfueling has on the body, mind, productivity and more. We also introduce new host, Hayley Robb.

Fueling for Performance...Pre and Post Workout Nutrition

Keeping the Momentum...Creating Behaviors for Lasting Change

Don't be scared of getting to the gym and seeing others who may have been there doing their thing for years. You deserve to be there as much as anyone else. In this episode we discuss what to do, what not to do and how you can walk in and work out with confidence.

We always talk about goals or New Year's resolutions, but are they necessary? Listen to how we view them and what we do...or don't do...to answer this question.

Sometimes we can feel a little stressed around the holidays. In this episode we give our takes on how we find the "blessed" in our holiday stress.

Don't get bogged down and stressed out about the holidays and your fitness. Listen to how we navigate the peer pressures and of all the treats and how we stay on routine through the holidays.

Setback after setback after setback. It feels, at times, that we can never get ahead especially when it has to do with our health and fitness. In this episode Coach Andrew takes us through the lows and highs of setbacks and how to make that comeback better than ever.

We all struggle to keep our lives in balance with work, family, fitness, friends, ourselves, etc. What can you do to time-hack some of these to keep every part of your life running smooth...or at least as smooth as possible? Take a listen and hear what we do to maximize our work-life balance.

In this episode of Coaches' Corner, we talk recovery. Recovery is what everyone needs to do to allow your body to handle the next day. We will cover physical, mental and emotional recovery. If you've been feeling sluggish day to day, maybe your recovery isn't where it needs to be. 

Work from home or five days in the office? 8-5 or flex schedule? How do all of the new "office" types affect our health and how can we optimize them to produce on higher levels at work and in life?

We jump back to strength training with a deeper dive on how to use it to maximize your workouts. 

This is our last episode of our Macros mini-series and we are ending it with Fats! Fats have probably the worst misunderstanding when it comes to the everyday person trying to eat healthy. In this episode our special guest Matt Hans breaks down what a fat is, why you need it and what to avoid.

Episode two in our mini-series where we are discussing all things macros. In this episode we are talking through carbohydrates! There is a lot of debate around carbs and we are here to give you some facts about carbs and tell you what the best practice is when consuming them.

In this episode, we take a deep dive in a commonly mistaken topic when it comes to health and fitness. Protein is an essential part of everyone's diet and we talk about what it is, why you need it, how to get more of it and how to treat yourself with it. This episode is part of our three episode series where we talk about the primary macros, protein, carbs and fats.

In this episode we talk self love and not just as it relates to fitness, but overall health and well-being. An episode filled with mic drops and knowledge bombs! Tune in now.

In this Coaches' Corner episode we talk sleep! If only we could all get more of it. We discuss the benefits of sleep, the sleep cycles and long term effects of NOT sleeping. Subscribe on your favorite listening platform to catch all of the Coaches' Corner episodes.

In this Coaches' Corner podcast episode, mental health and fitness coach, Nicole takes us through ways we can develop habits that help push our selves forward holistically through mindset, nutrition, movement and recovery. 

In this episode, we talk about resistance training and why getting a solid sweat on doesn't always mean success in the gym. 

Many of us have tried a diet at some point in our lives. In this episode we discuss various, popular diets out there and if they really work.

Physical fitness has a unique way of transcending ourselves to new heights and in all areas of our life. On this episode we talk with guest/host Amy about how physical fitness has transcended her life and some other ways you can make fitness help, not only your health, but your life. 

In today's episode we uncover some of the biggest misconceptions in fitness including social media click bate schemes, expectations and more. Subscribe to our podcast and turn your notifications on for when new episodes drop!

We are extremely excited to be taking our Coaches' Corner to a podcast format. First episode dropping April 5. Be sure to subscribe to our podcast on your favorite listening platform.