Herculena Fit
By Elena Flannery
Nutrition, fitness, mindset and military life. I dish on all things workout related, nutrition focused and life as a military spouse!
Herculena FitFeb 28, 2022
00:00
50:30
Doug Cartwright and Holy Sh!t We’re Alive
Doug shares his meditation practice and life experiences with us in this episode! From being raised in the Mormon faith to unearthing his infinite and connected self after leaving the church. Pick up his book in stores today and catch him on Instagram @doug_cartwright
Feb 28, 202250:30
Debunking Old Fitness & Nutrition Mentalities
Grant Dziak joins me today to share his knowledge, experience and passion in nutrition and fitness.
Dec 16, 202159:14
Pandemy Weight Gain, Trauma Triggers and Finding Compassion to Focus Forward
A snippet of my journey the last 18 months through a cross-country move during the COVID pandemic and how it triggered traumas which I pacified with overeating and purging. I share about the 18lb weight gain, the pain of berating myself in the past and how I have lost half of it already and feel better than ever. Listen to the change in how I am not going “back” to my old body but to create a new one with my new mindset and smarter training and diet regimen.
Dec 06, 202142:14
Abandoning Ourselves w/ Special Guest Celeste Bonin
Celeste aka “Kaitlyn” WWE Star joins me to share her perspective on self-abandonment and ways she has worked through traumas that created it. Celeste is a personal coach and has recently launched a new life changing program, Immersion 84. Check out projectthisisme.com and join the movement!
Nov 12, 202155:43
Ownership Leads to Confidence
Owning the dark details of your life you try to hide can open the door to let confidence in!
Jun 30, 202128:37
SUPPLEMENTS!
The basics on: protein powder, bcaa’s, preworkout, beta alanine, creating, and nitric oxide!
Jun 24, 202123:12
Heading Back to the Gym After Time Off with Confidence
practical and relevant tips for starting back up a workout routine and walking into the gym prepared and confident.
Jun 24, 202136:23
LIVE plank and Fitness Challenges 💪🏻
1:29 second live plank as part of our 20 day plank challenge! Start today by planking as long as you can (without compromising form) and every day after add 10 seconds to your time, for a total of 20 days! We also cover fun and creative ways to rock fitness challenges solo or with friends!
Jun 08, 202133:42
Long Distance Friendships
With an emphasis on military moves stretching the distance between friends, we share some helpful tips on maintaining those bonds!
Jun 03, 202134:28
Using Food as a Reward for Performance and Why You Shouldn’t
The notion that we have to “earn” our food is ridiculous. Our bodies need food to survive and tying our worth or performance to food especially high sugar foods only creates negative outcomes.
May 25, 202124:59
Weight Loss Plateaus and How to Overcome Them
Some common reasons for plateauing, and how to maneuver through it!
May 24, 202138:21
Feeling Great at Fluctuating Weight
Assessments and measurements, body changes and finish acceptance!
May 06, 202134:08
90 STRONG Lifestyle Weightloss
A quick interview from Rhonda on my NEW 90-day transformation program!
Mar 25, 202124:37
Grounding In Chaos
Guest Rhonda and I talk about ways to keep your head during stressful times like moving.
Mar 19, 202131:08
How to take measurements and other ways to track fitness progress
Inches, pounds and body fat percentages aren’t the only way to track your progress!
Mar 11, 202138:15
Hotel Workouts and Exercise Travel Tips
Helpful ways to stay active during traveling, including easy equipment to pack and ways to utilize a hotel room!
Mar 04, 202134:60
Eating Healthy while Moving or Traveling
Today my show guest Rhonda and I talk about healthy tips and hotel tricks for keeping nutrition on point during chaotic moves abs cross country travel!
Feb 25, 202143:15
Fitness Goals and How to Hit Them!
Today I dive moderately deep into fitness goals and how to stay on track and stay focused!
Feb 12, 202141:08
Coping with Injury
Today my frequent guest Rhonda and I talk about injuries and tips to help cope and recover.
Feb 04, 202130:54
PUMP you UP!!
Rhonda and I go head-to-head with powerful motivational quotes and phrases that keep us fired up and ready to attack whatever we face!
Jan 28, 202130:28
Mental Health and Resources
Depression is real right now in our world. Taking care of our mental health is imperative to not just surviving but thriving. So many resources available to us. Every person is of immeasurable value and worth fighting for. Suicide is permanent, struggle is temporary.
Jan 27, 202144:07
Overtraining Recovery (pt. 3)
Today I cover my 3 bouts of overtraining including my most recent with a touch of adrenal fatigue. I hit on breaking points, diagnoses, and findings during recovery.
Jan 11, 202135:20
SMART Goals & New Years
Rhonda and I talk about goals, how to stay on track and what our thoughts are on the traditional “New Years Resolution”
Dec 31, 202047:20
End of Year Goals (pt 2 follow up)
Rhonda and I talk about the year, what we are proud of getting done and setting up excitement for the New Year!!
Dec 22, 202031:59
Stress and Adrenal Fatigue (pt 2)
Basic overview of stress and how chronic stress in our bodies negeatovely effects us.
Dec 21, 202020:53
Overtraining Syndrome (OTS) pt. 1
Overreach, overtrain, and overtraining syndrome. What do these mean and how can we avoid them altogether?
Dec 15, 202019:47
End of Year Goals
Rhonda and I talk about the crazy year and some things we hoped would have happened but got derailed with the pandemic. We focus our energy on ending the year with gusto and finding simple goals to tackle for a huge sense of accomplishment. It’s never too late to start working towards a goal, big or small!
Dec 09, 202031:21
TDY & Isolation Island.
Tips for surfing through the waves of temporary duty assignments and single parent life that sometimes accompanies being a military spouse.
Dec 03, 202024:26
Boosting Our Health
Aside from constant hand washing and wearing a mask, what can we do to keep our bodies healthy and able to fight viruses?
Nov 25, 202027:13
Dealing with Disappointments
Today Rhonda and I chat about how we handle disappointments especially in the age of Coronavirus.
Nov 18, 202030:01
Thursday table talk!
Rhonda and I chat about life and how we are finding rest in our rush!
Nov 12, 202031:21
Mental Health Check In & Anniversary of a Loved ones Passing
How can we honor a loved one on the anniversary of their passing? How to have grace with yourself and create space for the hard emotions.
Nov 05, 202038:51
Candy Craze!
Avoid over-indulging in sweets and candy this Halloween. Helpful tips from Elena and Rhonda include: substituting sweets, check exercise equivalents, managing hunger, don’t buy candy you like, out of sight out of mind and more!
Oct 29, 202032:28
SOS! Asking for help before we sink
Today Rhonda and I talk about reaching boiling points and swallowing our pride to ask for help. We talk about delegating tasks to help our families and lives run smoother.
Oct 16, 202036:02
Finding Calm During Life’s Storm
How do we find calm during chaos? Rhonda shares her personal and pertinent issue and how she’s working towards easing anxieties. We talk about grounding and breathing techniques.
Sep 03, 202045:13
What To Do When Motivation Fades
Today Rhonda and I talk about what tools we have in our “tool box” to help flip our funk, or pluck us out of a rut into a better mood!
Aug 27, 202044:50
Design Your Best Super Hero Self
Rhonda and I talk about our “inner super hero” aka our best self we strive to be!
Aug 20, 202040:35
What’s in a Label? Basic Decoding of Nutrition Labels
Basic breakdown of a nutrition label. Serving size, calories, fat, carbohydrates, dietary fiber, sugar, sugar alcohols and more! Follow me on IG @herculena_30 & @herculena_fit_kitchen
Aug 18, 202015:20
Ashley’s Story Part 2 Post Script
Today I retell Ashley’s story. She was adamant about sharing the dangers of Fentanyl and spreading the movement Not One More. Phone: 805-242-6662 Check out Notonemore.net for more info! Suicide Hotline Phone: 1-800-273-8255 Suicide Hotline link: https://www.google.com/search?q=suicide+hotline&ie=UTF-8&oe=UTF-8&hl=en-us&client=safari# Original notes from lost podcast with Ash: “In Part 2 of our addiction pod, we cover the Recovery portion of Ashley's journey.
We discover that recovery is not a single one-time achievement, it is a daily choice.
Ashley speaks of the real danger of the drug Fentanyl and what its like to over dose during relapse.
We talk about the importance of a belief of something greater than yourself and how recovery wouldn't have been possible without it.
Fentanyl is a man-made opioid 50x more potent than heroin and 100x more potent than morphine. This drug can be illegaly made and added to other drugs such as cocaine or heroin. Shockingly, in a 10-state study, almost 57% of people who died from an overdose tested positive for fentanyl and fentanyl analogs also tested positive for cocaine, methamphetamine, or heroin.
Narcan (naloxone) is an opioid antagonist used for the complete or partial reversal of opioid overdose, including respiratory depression. Narcan is also used for diagnosis of suspected or known acute opioid overdose and also for blood pressure support in septic shock. Narcan is available over the counter in 46 states.”.
May 29, 202024:30
Addiction(Part 1): Ashley's Story and the Moment that Pushed Her to Change!
Today I have the pleasure of bringing on a dear friend since 2001, Ashley "Little A" Colglazier.
Ashley bravely tells her story of addiction and how it consumed her life. From marijuana, to alcohol, to cocaine, to heroin and meth she has truly overcome the monster of all monsters. We hit on the importance of self-love and how a lack of it can lead us further from health and happiness. Ashley is an inspiration to all those suffering from the chains of addiction!
Heroin is a semi-synthetic, highly addictive opioid that is made from morphine, a substance taken from opium poppy plants, and can produce intense feelings of euphoria.
During 2017, over 15,000 people died from drug overdoses involving heroin in the United States, a rate of almost 5 deaths for every 100,000 Americans.
Cocaine is a type of psychostimulant that was involved in nearly 1 in 5 overdose deaths during 2017. Almost 5 million Americans reported current cocaine use in 2016, which is almost 2 percent of the population.
Statistics from www.cdc.gov
If you're struggling with a drug addiction, click the link below to start the road to recovery.
drughelpline.org/
Ashley bravely tells her story of addiction and how it consumed her life. From marijuana, to alcohol, to cocaine, to heroin and meth she has truly overcome the monster of all monsters. We hit on the importance of self-love and how a lack of it can lead us further from health and happiness. Ashley is an inspiration to all those suffering from the chains of addiction!
Heroin is a semi-synthetic, highly addictive opioid that is made from morphine, a substance taken from opium poppy plants, and can produce intense feelings of euphoria.
During 2017, over 15,000 people died from drug overdoses involving heroin in the United States, a rate of almost 5 deaths for every 100,000 Americans.
Cocaine is a type of psychostimulant that was involved in nearly 1 in 5 overdose deaths during 2017. Almost 5 million Americans reported current cocaine use in 2016, which is almost 2 percent of the population.
Statistics from www.cdc.gov
If you're struggling with a drug addiction, click the link below to start the road to recovery.
drughelpline.org/
Nov 08, 201957:31
Skill + Self- Confidence
Today I talk about my journey from shy girl to skill girl! Self-confidence takes time to develop. Public speaking is a huge fear most people have. You can overcome by challenging your fears and gaining from past experience.
Aug 22, 201943:29
Exercise Guidelines, Rest & Overtraining
Basic exercise guidelines for adolescents and adults. Effects of overtraining and the importance of rest and recovery.
Aug 05, 201934:48
Our Body is our Vessel. Our Mind is the Captain!
If your body follows your mind, shouldn't you fuel the mind with positive belief?
Do your "routine maintenance" on your vessel!
Neglecting our mind is like halting any forward progress in our life!
"What you think, you become." -Budda
"Whether you think you can or you can't, you're right." - Henry Ford
"The mind and the body are like parallel universes. Anything that happens in the mental universe must leave tracks in the physical one." - Deepak Chopra
Jul 24, 201920:43
Getting Off Track and Steps to Prevent Derailment!
1. Get CLEAR on your goal!
2. Define your "why", What is your desired outcome?
3. Origin of where/when you went off course. Discover your triggers. Bring AWARENESS to them.
4. Use the lens of will this "help or hinder" me? Develop a NON-NEGOTIABLE/ANCHOR for each day.
5. SHARE. Get a buddy, spouse, family member to help hold you accountable.
Jul 22, 201919:26
Elena's Story in a Nutshell and the Birth of Herculena!
The basic story of my scary child birth at 19 and how it inspired me to get healthy, move on from broken love, follow dreams, journey weight loss, Bikini competition and overcoming disorders eating!
Jul 22, 201951:11