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Fit Fabulous Life Podcast

Fit Fabulous Life Podcast

By Kay Cote

You're listening to the Fit Fabulous Life podcast. where we share stories that encourage you to get into the drivers seat of your own wellbeing to create a life you love.
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S1 E26: What is the Mediterranean Diet with the Authors of Midwest Mediterranean

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S4 E100 Curate A Life You Love with Interior Designer, Trever Hill
S4 E100 Curate A Life You Love with Interior Designer, Trever Hill
When it comes to defining who we are, our true purpose, and what we love, sometimes it can be challenging, especially how days when there are a million things we look at for inspiration. My next guest shares his personal journey of self discovery within his life, career and personal style. In his episode we chat about how you can overcome your fears to move forward and make your goals a reality. we also chat about how to embrace putting your own unique flair in all aspects of life. Get unstuck and start celebrating your most authentic you. Key Takeaways: Place your fears aside and move past them Let go of your anxieties around personal style Tackle your imposter syndrome Get unstuck from going for your goals for real Turn your fear of failure into opportunity Discover how to curate your life in a new way About our guest: Trever Hill, husband, interior designer and storefront owner has been the owner of Trever Hill Designin Fargo, ND since 2009. Trever pursuit of exemplary design, becoming well-known as a frequent guest on the North Dakota Today Show and popular magazine contributor for Design & Living, Fargo Monthly, and Midwest Nest. Throughout an ever-evolving journey, Trever had won several design challenges and amassed over nine years of People’s Choice, Fargo Forum, and Locals Love Us design awards, consistently recognized as the F-M’s Best Decorator/Designer. Check out Trever's website treverhilldesign.com Follow him on Instagram @treverhilldesign
41:43
November 07, 2022
S4 E99 Find Motivation to Take on Your Dreams, Full Force
S4 E99 Find Motivation to Take on Your Dreams, Full Force
Hey friends, it's me, Kay. Today's episode shares some of my favorite moments and insights I've had on the past season. I'm so excited to be celebrating 99 episodes of the Fit Fabulous Life Podcast. Through countless conversations with incredible guests, I've learned and grown through this experience. Today i'm sharing some of the most pivotal moments I've had on the show to date. Key Takeaways: Have the courage yes to opportunities that come your way Pull yourself out of a negative mindset How to get out of our own way from achieving greatness Turn disadvantages into advantages Pause and reflect when you need to make a life change Understand why some things don't go our way Learn how to tap into what your body tells you and how to remedy stress Hear from guests from these episodes: EP 74 with Actress and International Model, Tiana Pongs EP 79 with Business Owner and Yoga Instructor, Ashley Hagen EP 83 with Author, Michael Sullivan EP 92 + EP 93 with Motivational Speaker and Humanitarian, Mark J. Lindquist  EP 84 with The Body Whisperer, Lauren Roxburgh
21:19
November 01, 2022
S4 E98: A Simple Approach to Understanding Hormone Health with Author and Certified Fertility Awareness Educator Talida Voinea
S4 E98: A Simple Approach to Understanding Hormone Health with Author and Certified Fertility Awareness Educator Talida Voinea
Ladies, do you ever struggle with mood swings, food cravings and feelings of exhaustion? Do you often wonder why one week you can be on top of the world and the next you feel like you're falling flat? Key Takeaways: Discover hormone-supporting and delicious foods that you will love Learn natural methods to tap into the inner workings of your hormones Learn about the 4 phases of your cycle and how they work Discover how to eat for optimal hormone health Learn how you can use mindfulness to tune into what your body is telling you My guest today is Talida Voinea and she is a 35 year old mom from Australia who is a certified fertility awareness educator with a post grad in biomedical science focusing on nutrition science and reproductive endocrinology. Talida runs a plant based food and women's health blog and Instagram page and recently launched her book, Eating for Hormone Balance, a plant based guide. This book shares about the science going on in our biology and helps us tap into the power of our own bodies as well as over 60 delicious recipes to help support healthy hormone function. Talida's inspiration came from personal battles she faced in her health and hormone function. Her story is so inspiring and can resonate with many of us and the battles we face when it comes to hormone health. Get a copy of her book, Eating for Hormone Balance: A Plant-based Guide Check out this article to find a cycle syncing app that works best for you.
33:49
October 25, 2022
S4 E97: Stop Living for What Other People Think and Tap into Radical Self Acceptance with Artist Hannah Stelter
S4 E97: Stop Living for What Other People Think and Tap into Radical Self Acceptance with Artist Hannah Stelter
Is your inner dialogue and self talk out of control? Are you paralyzed with thoughts of not feeling good enough that are stopping you from success? If you're ready to discover the secrets to self confidence and radical self acceptance, love and body positivity stay tuned for a conversation with my next guest, Hannah Stelter. Key Takeaways: Learn how to tune up your inner dialogue Tap into your creative passions Break through the "should" and "shouldn't" thoughts in your head stop living for what other people think of you Celebrate you for your whole self Tap into a body positive mindset Hannah an artist located in Fargo, ND. She would say she's most known for my "Perfectly Imperfect" drawing tutorials on TikTok (@hannahstelter2) and my scribble lady paintings and illustrations. Her artwork is a representation of true beauty in this life. Absolutely nothing is perfect in this world, and that is okay because your imperfections are what make you who you are. They make you unique. Not only can this philosophy be used in how we view ourselves, but it can be used in how we create art as well. She creates all her pieces with a glass dip pen in her signature scribble style. She has also named her signature drawings of women "Scribble Ladies" and has unofficially coined herself The Scribble Lady. Learn more about Hannah on her website, and follow her on Instagram and TikTok.  Tune into Hannah's pole dance routine song Body by Jordan Suaste.
30:55
October 17, 2022
S4 E96 Tap into the Power of Natural Foods for Your Family's Health with Co-founder and mom Becky Binstock
S4 E96 Tap into the Power of Natural Foods for Your Family's Health with Co-founder and mom Becky Binstock
More often we hear of food allergies and sensitivities, and many of us are trying to navigate them ourselves. An even bigger challenge is navigating them with our kids. On this episode, hear from mom and founder, Becky Binstock. Beck and her husband, Mark, founded Simple Sugar, an all natural cotton candy company that is free for any added dyes or synthetic ingredients. Their all-natural approach to this nostalgic treat was inspired when they found out their daughter suffered from food allergies keeping her from enjoying treats.  Simple Sugar helps create a fun, inclusive experience of enjoyment. The company helps many  who suffer with food sensitivities and allergies, as well as serve a product that is made with good-natured ingredients. Along with that, their product also incorporates sustainable foods to make their flavors, such as locally sourced honeyberries and farm picked apples.  Key Takeaways: Find encouragement in dealing with food allergies or sensitivities Find better sourced foods for yourself or a loved one suffering Tap into the power of locally sourced foods Discover new flavors to try Learn about the importance of reading labels on food products Make food fun! Learn more about Simple Sugar  Connect with Becky and Mark at simplesugarnd@gmail.com Shop the Bismarck Food Co-op for their delicious treats!
32:08
October 10, 2022
S4 E95 Bust Through Creative Road Blocks to Thrive in Your Career with Pro Photographer Morgan Allora
S4 E95 Bust Through Creative Road Blocks to Thrive in Your Career with Pro Photographer Morgan Allora
Are you ready to jump start your creativity? Do you crave to explore who you are and how it aligns with your career? Are you ready to embrace the truest version of yourself? This episode is all about mindset and discovering how you can find success in each and every one of these. Join me in my conversation with dear friend and creative, a photographer who makes every photoshoot a fun experience, Morgan Allora. Her studio, M. Schleif Photography is infused with creativity, and garnished with fun! And this is totally true! Every shoot I've been a part of has been fun and jump starts my creativity and makes me feel like I can conquer anything that life throws at me, especially a creative road block! With over 8 years of capturing clients, she is all about connection and collaboration to create something uniquely yours. Beyond Photography, Morgan has been my friend and someone who is one of my go-to people who is there for me whenever I need a creative boost. Every conversation we have leaves me feeling inspired and with a fresh new mindset. I'm happy to share this inspiring conversation with you. Key Takeaways:  Discover what creativity looks like for you (it looks different for everyone) Learn how to embrace this thought: "What is the best for me right now?" Turn inward to focus on \ moments of strength to get through not-so-fun moments. Know who your lock box people are in your life. Find your safe and encouraging space on days you're facing hard things Celebrate niching down, and know you don't have to do it all to have success. Remember the mantra: shift, change, grow Discover your core values and how to use them in every decision you make how to find consistency and flow within your work build a personal brand that resonates with you Want to learn more about Morgan or book a session? Check out her website. Connect with her on IG and FT @mschleifphotography Resources:  The 5 Second Rule by Mel Robins
36:42
October 03, 2022
S4 E94 The Secret to the Easiest and Most Efficient Form of Nutrition with EnergyBits Founder, Catherine Arnston
S4 E94 The Secret to the Easiest and Most Efficient Form of Nutrition with EnergyBits Founder, Catherine Arnston
Are you tired of being overwhelmed with the ongoing list of options when it comes to your health and wellbeing? Is it daunting to think about adding another step to your wellness routine? My next guest is sharing all about efficient nutrition and how you can get the highest form of nutrition in less than 10 seconds! Catherine Arnston is the founder and CEO of EnergyBits, the WOW of your wellness routine! Catherine's passion for algae began when her sister went through breast cancer. She was told an alkaline diet could help aid in her recovery. Catherine 's research led her to find the powerful superfoods, Spirulina and Chlorella algae. Her sister made a full recovery, and Catherine's intrigue grew.  As a self-educated researcher, she has founded EnergyBits to share this superfood with the world.  Key Takeaways on this episode: Understand what micro algae is and what the different kinds do for our bodies. Learn how algae can help support healthy hair, skin, nails and joins with vegan collagen. Learn how algae can help with endurance as well as aid in recovery and detoxification Discover the power of algae on the mitochondria, anti-aging and how it can help promote longevity Understand the research and science behind Algae and how over 100,000 studies have been conducted to learn more about this superfood Learn more about Catherine here. When you shop, use code fitfablife to receive 20% off your order!
45:02
September 26, 2022
S4 E93 Boost Your Focus and Improve Your Mindset with Motivational Speaker, Mark J. Lindquist
S4 E93 Boost Your Focus and Improve Your Mindset with Motivational Speaker, Mark J. Lindquist
Do you feel like you are on a hamster wheel called your life? Do you struggle making decisions and focusing? Are you overwhelmed and overrun by an endless to-do list? This episode is for you. Welcome to part 2 of my series with Mark J. Lindquist. On this episode tap into the power of your own mind to improve thought process to get out of your own way and excel at life.  For the first 8 months of life, Mark J. Lindquist was in an orphanage in South Korea before being adopted by the Lindquist family in Minnesota. He believes that he has been given the gift of a beautiful life and serves to inspire us all that we can as well. In his young adult life, Mark served in AmeriCorps and the United States Air Force. Fast forward to today, Mark is now an Entertainer, performer, professional motivational speaker and humanitarian who has been on a humanitarian mission in Ukraine joining the fight for freedom for the citizens of earth since March 31st, 2022. After 6 months on his mission in Ukraine he is now back on American soil touring nation wide with his lecture series to to share the stories of what's going on in Ukraine. Before leaving, Mark and I sat down to record this podcast.  Key Takeaways:  Understand Emotional Intelligence and how to use it as a tool Learn how improved thought processes can help you break through barriers Understand how meditation really works Discover the power of yoga to help you you gain focus Explore how simplifying and decluttering your mind can be beneficial  Learn more about Mark J. Lindquist on his website. 
23:59
September 19, 2022
S4 E92 Amp Up Your Communication Skills to Get What You Want in Life with Motivational Speaker, Mark J. Lindquist
S4 E92 Amp Up Your Communication Skills to Get What You Want in Life with Motivational Speaker, Mark J. Lindquist
This episode is geared to help you tap into communication sills and using them to their fullest potential to help make the world a better place. Learn to find motivation after going through hard times. For the first 8 months of life, Mark J. Lindquist was in an orphanage in South Korea before being adopted by the Lindquist family in Minnesota. He believes that he has been given the gift of a beautiful life and serves to inspire us all that we can as well. In his young adult life, Mark served in AmeriCorps and the United States Air Force. Fast forward to today, Mark is now an Entertainer, performer, professional motivational speaker and humanitarian who has been on a humanitarian mission in Ukraine joining the fight for freedom for the citizens of earth since March 31st, 2022. After 6 months on his mission in Ukraine he is now back on American soil touring nation wide with his lecture series to to share the stories of what's going on in Ukraine. Mark is one of the most inspirational and influential people I've had the honor to connect with. Before his mission to Ukraine, Mark and I sat down to record a podcast, which I've turned into a 2 part series.  Key Takeaways: Learn about different types of communication, verbal and non-verbal Learn how isolation impacts how we communicate Discover how to effectively communicate in a virtual world Understand non-verbal cues to improve communication skills Learn how to use communication as a tool for good Learn the impacts social media on how we communicate Understand the importance of friendship, community and togetherness on our mental health Learn the benefits of human to human communication one to another Learn more about Mark on markjlindquist.com Also hear more about his experience in Ukraine on An Inspired Life Podcast.
35:26
September 16, 2022
S4 E91 Be Curious to Discover Who You Are and What You Want in Life with TEDx Speaker Annie Wood
S4 E91 Be Curious to Discover Who You Are and What You Want in Life with TEDx Speaker Annie Wood
Are you feeling stuck in life? Do you crave momentum and motivation to turn your passions into reality? Are you confused with what you truly want in life? These are all questions many of us struggle with, and on this episode we discuss how to ignite your curiosity and tap into your inner life-long learner.  Key takeaways on this episode: Be curious and open your mind to new ideas and possibilities Learn how to ask questions to discover new persectives How to have fun in all you do Invite more play into your life Find motivation to take on a new life path Explore new traits, abilities and interests  Annie Wood is a TEDx Speaker, a lifelong learner who embraces her inner weirdo. she's a dear friend of mine (and trusted pal who's always willing to tear it up on the dance floor!) She was one of the first people to welcome me with open arms when I moved to Fargo community. She believes following curiosity and exploring interests allows you to draw connections and create unique experiences. She's motivating and encourages you to tap into your inner weirdo - which she shares more about in her TEDx talk. In this episode, learn how to let your self be curious, embrace your inner weirdness and use explore who you are and what you truly want in life.
37:41
September 09, 2022
S4 E90 Tap into the Power of CBD for Wellness and Self Care with WeiWei Fellman, Founder of Kota Botanics
S4 E90 Tap into the Power of CBD for Wellness and Self Care with WeiWei Fellman, Founder of Kota Botanics
Do you struggle with fear and anxiety holding you back from living a full life? Do you desire to find relief and live a life you love? This episode shares the  potential of CBD for relief of everything from mild anxiety to PTSD and fear holding you back from success.  Key Takeaways: Tap into the potential of natural methods for stress and anxiety relief Break the stigma of what CBD is Understand the different types of CBD Learn the importance of sourcing high quality CBD Discover how CBD can help you recallibrate, find calm and destress Explore how CBD can help promote a healthy lifestyle About my guest: WeiWei Felman was raised in China, and immigrated to The USA after meeting her now husband who is from Fargo, ND. Being from China, WeiWei is familiar with the benefits of plant-based medicine found in Traditional Chinese Medicine for the treatment of illnesses and improvements in overall wellness. Weiwei suffered from personal trauma, anxiety and PTSD and after tireless searching for relief, she finally found hope with CBD. She was amazed at how much it helped improve her mental and physical health.This finding inspired her to leave her corporate job and start Kota Botancis a retail store selling premium CBD products. Within a year, Kota became the largest premium CBD wellness retailer in the state of North Dakota. After months and months of extensive searching, She was able to start her own premium CBD brand which she launched in late 2020, Kota Botanics is a premium artisanal hemp CBD wellness brand sold all around the country. Special offers: Listeners of this episode can receive 15% off all Kota Botanics branded products with code fargofitfriend15 to use at checkout! Shop here: Kota Botanics Learn more: About Kota Botanics Learn more about WeiWei Fellman
32:28
September 02, 2022
S4 E89 Discover The True Meaning of Wealth and How to Build Your Financial Wellbeing with Fjell Co-founder Tom Stadum
S4 E89 Discover The True Meaning of Wealth and How to Build Your Financial Wellbeing with Fjell Co-founder Tom Stadum
What is wealth? Wealth is being present and content with wherever you are with whoever is in front of you, not your net worth. My aim is for every person to be happy with money. - Tom Stadum Tom is a father, husband and co-founder of Fjell Capital and host of the Happy with Money Podcast. Like any of our life pillars, there are huge benefits to financial wellness. Yet sometimes we just don't know where to start. Tom and his team at Fjell are helping people discover how to tap into confidence in their abilities to have a healthy financial wellbeing.  Recently after connecting with Tom, we felt it would be awesome to put together a double feature for twice the fun! Both conversations are open-minded and enlightening, especially when it comes to the one things everyone thinks about, but nobody likes to talk about, you guessed it, Money. Key Takeaways:  Learn how to have a Healthy mindset with Money Understand what money shame and how to overcome feelings of it Learn how to work with your finances in creative ways to make them work for you Find a community of people who want to see you succeed in your financial wellbeing Tune into my episode with Tom on the Happy with Money Podcast on Spotify and Apple Podcasts Learn more about Fjell Capital and services they offer
38:50
August 26, 2022
S4 E88 Overcome Self Doubt and Find Your Unique Sense Of Purpose with Minister BeWill Smith
S4 E88 Overcome Self Doubt and Find Your Unique Sense Of Purpose with Minister BeWill Smith
Do you struggle with self doubt and knowing your purpose? This episode helps you find security in knowing you have a unique life mission.  BeWill Smith's passion is Spreading God’s love through music, and reminding people that we all have a purpose in life and Sharing the power of hope. BeWill is a worship leader at at a local family Church here in Fargo, and is Co-founder of his record label Organized Soundz. Key Takeaways: The importance of knowing God has a plan for you Build confidence and celebrate your unique gifts and abilities Discover the power of God through music Be encouraged to tap into creative abilities  Learn more about BeWill Smith Tune into BeWill Smith's Music Attend Evidence at Sanctuary Events Center
27:46
August 19, 2022
S4 E87: Discover The Life-Changing Benefits of Prebiotics With Bob Thornberg, Founder of Food First
S4 E87: Discover The Life-Changing Benefits of Prebiotics With Bob Thornberg, Founder of Food First
Today we hear from Bob Thornburg, founder of Food First. When working in ethanol production, Bob discovered a highly nutritious gut supporting bi-product that remained, Probiotein. Bob shares the evolution of his company and how pivoting allowed him to create a product that is delicious and highly beneficial our health. Probiotein exists as prebiotic fiber food which supports your good gut bacteria and may even help support a robust immune system. This product helps you have a gut microbiome and may help support a robust immune system. Key Takeaways: Understand what prebiotics are and how they work in your body What food sources contain prebiotics The potential prebiotics has on your health and immune system Natural ways to get more prebiotics into your diet Learn more about Food First, Probiotein and the Microbiome Bars.
33:41
August 12, 2022
S4 E86 How to Tap Into Locally Sourced, Sustainable Food Sources with Red River Harvest Co-Founder Bjorn Solberg
S4 E86 How to Tap Into Locally Sourced, Sustainable Food Sources with Red River Harvest Co-Founder Bjorn Solberg
Do you want access to farm-to-table food with the convenience of shopping online? Do you want to meet local producers in your community who can provide you with food that is delicious, nutritious and sustainably sourced? Bjorn Solberg shares how we can have access to locally grown healthy food. His passion for increasing access to local healthy food led him in helping to establish Red River Harvest Cooperative, a collective of local food producers working together to establish a more resilient local food system. Key Takeaways:  Issues with larger food supply chain Benefits of buying local produce on both your physical and financial health How to get to know local producers in your area Where to find farm-to-table food with the convenience of shopping online Check out the Red River Harvest Cooperative.
29:29
August 12, 2022
S4 E85 Key Tips to Live an Aligned Life with Kay Cote
S4 E85 Key Tips to Live an Aligned Life with Kay Cote
On my last episode I shared a conversation with Lauren Roxburgh who shared the benefits of tuning into our bodies and understanding how they work to help rid toxins, pain and dis-ease and to invite more flow and feeling good. Today I do a deep dive on how we can create healthy habits that support our mind, body and spirt. Learn how the fascia connective tissue is considered our sixth sense, or proprioception, where we are in space relationship to the earth, around people and with gravity. Stress is part of life and when necessary, can be a GOOD thing, because it taps in our body's natural responses of avoiding danger and things that can harm us. Yet, today more than ever we are overstimulated and our stress levels are out of control. The key is tapping into our abilities to respond to stress rather than react to it. When we respond, we maintain control - and when practiced we can access a cognitive state and choose how we respond to what's going on around us.Also give yourself grace, this is a practice. Ways we can tap into my mind body connection and have a healthier relationship with stress: journalling going for a walk or run with music that has no lyrics (I have a great mix on Spotify called Music for Mind, Body, Soul - follow me at Kay Cote) Ask your body how are you today, allow yourself to feel Practice Yoga Use a guided meditation like A Meditation for Intuitive Guidance by Mindful in Minutes with Kelly on Spotify Get in physical activity to strengthen your mind, body connection. Physical activity helps strengthen communication between your mind and body and gives you awareness of your body, how its moving, and what sensations are happening Check out Lauren's fitness and movement on her website, the alignedlifestudio.com where she offers a 7 day free trial. Give yourself grace, this is a practice, the aim isn't perfection Check out Lauren's books, including The Hidden Key to Ignite Your Core, Empower Your Body, Release Stress and Re-Align Your Life. Start your FREE week of The Aligned Life with Lauren Roxburgh.
19:55
August 05, 2022
S4 E84 Tap Into Your Natural Healing Abilities to Start Your Journey to Feeling Better with The Body Whisperer, Lauren Roxburgh
S4 E84 Tap Into Your Natural Healing Abilities to Start Your Journey to Feeling Better with The Body Whisperer, Lauren Roxburgh
Do you struggle with chronic pain, inflammation or an overall feeling of being unwell? Are you living a life where you feel rushed, anxious and stressed? Do you seek answers and are met with the same disheartening results? Let me tell you, this episode is going to change your world! It's going to help uncover what's really going on in your body and tap into the incredible potential of your natural ability to heal. Key Takeaways: Learn how we can heal through our fascia tissue Understand how emotional trauma affects can affect our physical health Learn about stress and the affects it has on your body Discover how to respond to stress in a healthy way to help you start your healing journey Learn how to stop self-judgement surrounding health and wellness Release the restrictive mindset of counting calories and overtraining Tap into how you can live in alignment with who you truly are Lauren Roxburgh has been dubbed the body whisperer and has been a life-long learner of health and wellness for over 25 years. She has degrees in Nutrition and Physiology, Certification in Structural lIntegration, Classical Pilates and is a Certified Personal Trainer,  Lauren's Platform, The Aligned Life aims to help you remove the layers of stress, tension, neglect and feelings of unworthiness and let go of judgement to uncover your strength, physique and illuminated energy within. She's an author and wellness educator with an expertise in many healing modalities. Today she featured in Vogue, Goop, Wall street journal and GMA news and has been a regular contributor to Goop, women's health mag and has been featured on top global podcasts. Connect with Lauren at The Aligned Life
49:56
July 29, 2022
S4 E83 How to Turn What Challenges You Into Your Super Power with Author, Michael Sullivan
S4 E83 How to Turn What Challenges You Into Your Super Power with Author, Michael Sullivan
Are you facing something that challenges you every day? This episode shares the story of how guest, Michael Sullivan overcomes the challenges of a life-long disorder and how he's turned it into his super power.  Michael Sullivan is an author and software engineer living in Fargo, ND. He has a wide variety of passions spanning music, nutrition, Brazilian Jiu Jitsu, chess, weight lifting, traveling, reading, and writing. He is a deep believer in diversity of experiences and life-long learning. More recently Michael is the author of The Final Flaw, a near-future science fiction book exploring the importance of disadvantages and imperfections in a world where both are slowly being eliminated. The main character in his book reflects Michael's real life journey with Tourette's syndrome. On this episode he shares on his experience facing a life-long condition and how to turn what you think is a flaw or a disadvantage into a superpower. Key Takeaways: How to lean into your inner critic to discover patterns of resistance in your inner dialogue to help overcome even your biggest obstacles. Discover great resources, books and methods to tap into the power of your own mind. Understand how resistance is always fighting against you and when it’s fighting the hardest is when you are on pursuit of accomplishing the goals that will transform your life. Learn about what flow state is and how you can use it to propel yourself forward, learn skills and access that place in your mind where you feel really, really good! Have the courage to be transparent about what you go through to discover strength, hope and perseverance This episode is transformative and I’m so excited for you to hear from my next guest, Michael Sullivan. Connect with Michael online here: Instagram | Facebook You can find his book on Amazon
26:48
July 22, 2022
S4 E82 Tips to Pause and Reset to Recalibrate Your Body and Mind with Kay Cote
S4 E82 Tips to Pause and Reset to Recalibrate Your Body and Mind with Kay Cote
On this episode get inspired to tap into your own unique gifts and talents and discover what you truly love. Hear from experts, ReNee Greenberg and Kari Dunn and what they have to say about tuning inward to align your body and mind and set your day up for success.  Key Takeaways  Discover the power of taking a pause to recalibrate your body and mind Hear about tips from the book, Rushing Woman's Syndrome by Dr. Libby Weaver. Learn my go-to hack to instantly reduce stress and anxiety  Learn More If you're ready to reset and recharge, check out the Rise and Shine Retreat with ReNee and Kari Access meditations you can use everyday on the Mindful in Minutes Podcast with host Kelly Smith Join the Fit, Fabulous Life online community on Facebook, Instagram and Newsletter.
21:13
July 15, 2022
S4 E81 How to Feel Better with Balanced Hormone Health with Nurse ReNee Greenberg & Coach Kari Dunn
S4 E81 How to Feel Better with Balanced Hormone Health with Nurse ReNee Greenberg & Coach Kari Dunn
Did you know that up to 85 percent of women are struggling with imbalance their hormones? Everything from menstrual irregularities, PMS, cravings, unwanted weight gain or loss, infertility issues and menopausal symptom. Women's hormone health affects every aspect of your life - from your relationships to your mood, your energy levels, and even your work life. Key Takeaways: Learn the importance of hormones and your health Discover methods to find balance in hormones Learn how hormones affect women This episode shares how to stop normalizing hormone imbalances and get to the root of what's causing them and find customized solutions that work for you. Learn how two cousins, Kari Dunn and ReNee Greenberg, have partnered to create a space for women to create the life they want and step away from anything that no longer serves them and build harmony in their hormones. Stay tuned to learn about the Rise and Shine Retreat and how it an be an opportunity to press pause on the daily grind and give yourself a complete reset so you can feel revived with a personalized roadmap to truly live your best life. Prepare to be inspired and ready to take the next step to reset your body and start your journey in finding harmony in your hormone heath. Learn more about Renee's practice, Women's Hormone Health 
34:60
July 08, 2022
S4 E80 The Importance of Community and Who You Surround Yourself With to Support a Healthy Wellbeing with Emerging Prairie Director Jenny Sheets
S4 E80 The Importance of Community and Who You Surround Yourself With to Support a Healthy Wellbeing with Emerging Prairie Director Jenny Sheets
Did you know that spending time in community with others helps with decreasing feelings of loneliness while increasing your quality of life. Having friendship and social connections provide intellectual stimulation and emotional support. If you are curious on how you can learn about the benefits of and social interactions to help you increase your wellbeing, this episode is for you! Jenny Sheets, Entrepreneurial Programs Manager at Emerging Prairie. Jenny grew up in Fargo but spent the last 15 years in Bozeman, Montana playing in the mountains. She has a masters in public administration, a masters in creative writing, and her passion is writing, language, and storytelling and helping other people tell their story. Jenny has a one year old son named Henry Danger and she currently works at Emerging Prairie, helping make Fargo the #1 startup city in the nation. Key takeaways on this episode: The benefits of community and how to find one you love Where and how to get involved in community Work-life balance How integrating social time and time to connect is crucial to wellbeing Shownotes: Get plugged into what's happening in the Fargo/Moorhead/West Fargo Communities here. Learn more about the work of Emerging Prairie.
35:27
July 01, 2022
S4 E79 Work Your Skills and Talents in New Ways to Build a Career You Love with Business Owner Ashley Hagen
S4 E79 Work Your Skills and Talents in New Ways to Build a Career You Love with Business Owner Ashley Hagen
Have you ever found yourself at a pivotal point in life? Maybe it's one where you don't know where to go next? My next guest reminds us how to re-discover your skills and talents in a whole new way. Key Takeaways Learn how to reinvent yourself to serve in a new way Become an inspiration and teacher to those around you Tap into a new skill or trade Pivot in your career to use your skills in a new way Discover how to connect and grow your audience After years as a yoga teacher and graphic designer, Ashley Hagen wanted something more. And when life threw her a couple of curve balls, she got back to her roots and transformed her skills into a business training new yoga teachers how to launch their own online businesses so they can make an impact and create a thriving business. Learn more about Ashes Yoga. Connect with the Fit Fabulous Life Community on Facebook.
38:04
June 24, 2022
S4 E78 How to Stay Confident and Avoid the Comparison Trap of Social Media with Former Miss North Dakota, Reyna Bergstrom
S4 E78 How to Stay Confident and Avoid the Comparison Trap of Social Media with Former Miss North Dakota, Reyna Bergstrom
"I believe that it's important to remind people that every one of us has what it takes to make a positive difference where we are at right now." This quote by former Miss North Dakota, Reyna Bergstrom speaks to my heart. And if this resonates with you, then you're in for a great and inspiring episode! Key Takeaways: Learn how to turn trials and tribulations into fuel Gain new perspectives to broaden your horizons Discover how to tap into the power of persistency Learn to not take no for an answer Discover a guide to your genuine self In June 2021, after competing in multiple pageants, and dealing with the 2020 pageant being postponed due, Reyna's perseverance served her well, and she was crowned Miss North Dakota.  On this episode, hear her story and l as well as how she kept her confidence even in times of uncertainty. Reyna's mission, The Influencer Era, Impact Beyond the Screen, is a message that addresses the importance of community and connection within this influencer and digital era. Her message speaks to me on so many levels, and I'm beyond excited to share this with you. Also hear how she has not only impacted the ND community, but also how the ND community has impacted her, touched her heart, and showed her all of the hidden gems the state has to offer. I hope this podcast impacts you as much as it did me.  If you like this episode and want to learn more, I invite you join the Fit Fabulous Community where I share tips and tricks each week to help you get in the driver's seat of your wellbeing and say yes to a life you love.
37:12
June 17, 2022
S4 E77 How to Find Your Groove When Life Throws You Curveballs with Luxury Handbag Designer Andy Sourdif and Brand Expert Cait Day
S4 E77 How to Find Your Groove When Life Throws You Curveballs with Luxury Handbag Designer Andy Sourdif and Brand Expert Cait Day
Have you ever ran into a roadblock in life? Do you want to learn how to see past any roadblock and persevere to the other side? Join in my conversation with Luxury Handbag Designer, Andy Sourdif of Studio Drew and Branding Expert, Cait Day as they share the story how the collection came to be, as well as how they've had to navigate road bumps along the way and how to find your groove to push through setbacks and find success.  Key Takeaways Learn how perseverance is key to navigating life's road blocks Hear how mind over matter can help you achieve your goals Learn how to push through to make your goals a reality Discover your passion and drive Shownotes & Mentions Thank you to Jasper Hotel for partnering on this episode | jasperfargo.com Studio Drew Collection goes live 06.15.22 | thestudiodrew.com Cait Day | thenodakstyle.com Guernica by Pablo Picasso at his home in Paris in response to the 26 April 1937 bombing of Guernica, a Basque Country town in northern Spain which was bombed by Nazi Germany and Fascist Italy at the request of the Spanish Nationalists. (Source Wikipedia)
31:52
June 10, 2022
S4 E76 A Delightful, Authentic Approach To All-Things Aesthetics with Nurse Mandy Haug
S4 E76 A Delightful, Authentic Approach To All-Things Aesthetics with Nurse Mandy Haug
When it comes to aesthetics, we may get an idea in mind about it. I'm here to shed light on how one team is doing things differently. Key Takeaways:  Explore the latest in skincare techniques Learn about minimally invasive treatments Celebrate your unique beauty Learn about pharmaceutical grade skincare products Hear about my first experience getting an injectable treatment The Vanity Bar believes it's about feeling your best and putting your best self forward. They know that when we look good we feel good! In my discussion with Nurse Practitioner Mandy Haug, we share the facts about aesthetics, go into the history and explore different treatment options. We're here to destigmatize injectable treatments and talk about how you can receive a natural look that is true to you. Join me as I share my personal experience getting my first treatment with the Vanity bar as well as share Nurse Mandy's love for what she does and curiosity for learning in this ever-changing, ever growing field. Learn more at https://thevanitybar.com Join the Fit, Fabulous Life Community at https://fargofitfriend.com
30:07
June 03, 2022
S4 E75 Hidden Secrets You Must Know to Getting Better Sleep with Mattress Specialist Derrick Fechtner
S4 E75 Hidden Secrets You Must Know to Getting Better Sleep with Mattress Specialist Derrick Fechtner
Did you know we spend an average of 26 years of our life sleeping? My jaw hit the floor when I read that number! Sleep is crucial to our wellbeing, yet 1 in 3 Americans in the US report getting less than optimal amounts of good sleep each night, which means less than 7 hours. Tossing, turning and being disrupted during the hours we are sleeping also disrupt our natural sleep cycle. You may be wondering what sleep have to do with living a fit, fabulous life? I'm here to share that it has everything to do with it! All of our day to day activities are affected by our sleep. In other words in order to feel our best, we need proper rest. Feeling rested and full of energy helps combat things like anxiety, depression and brain fog. It can help us with decision making, sustaining healthy relationships and being more productive in our day to day. I have to admit, when I'm feeling rested and energized, everything seems to go better, even taking on challenges in my day. Today I'm excited to have Mattress specialist, business owner and sleep expert, Derrick Fechtner on the show. Derrick is the owner of Fargo Mattress which he opened 3 years ago. He has been specializing in mattresses and how people sleep for over 15 years. On this episode Derrick and I chat about what it means to get good sleep, and share tips and tricks on how to make your own sleep schedule better. If you are someone who is interested in learning how to get better sleep, we've got something in store for you! If you're in the Fargo area, we invite you to join us at the Get Your Best Beauty Rest event happening at Fargo Mattress on June 2nd from 7-9pm where we dive deeper into the topic of sleep. Join us to hear from a panel of local experts in ways to set up yourself for a great nights rest and wake up feeling rejuvenated and ready to take on your day. Grab your tickets to the event here!
26:32
May 27, 2022
S4 E74: How to Have the Courage to Start Over and Make Your Dreams a Reality with International Model & Actress, Tiana Pongs
S4 E74: How to Have the Courage to Start Over and Make Your Dreams a Reality with International Model & Actress, Tiana Pongs
Starting something new can be scary, and when we reach pivotal moments in our life, the fear of the unknown can stop us from going for our goals, even if we know it's what we need to do to follow our On this episode, Tiana Pongs shares her journey as an international model living in Germany and how she courageously relocated to L.A. to start her next life chapter.  Key Takeaways: Gain courage to follow your dreams Learn how to listen to your inner voice Discover your true passions Turn your passions into pursuits Learn how to live in alignment with your true identity If you are at a point in your life where you know you need to make a change, this episode is here to encourage you to go for it. Learn more about Tiana here. And if you or someone you know is an aspiring model check out her book, Keep Smiling: A Career Guide for Models. Follow Tiana on IG and FB.
34:05
May 19, 2022
S3 E73 Movement Series: Natural Remedy for Pain Reduction and Improved Performance with Physical Therapist Mark Laraway
S3 E73 Movement Series: Natural Remedy for Pain Reduction and Improved Performance with Physical Therapist Mark Laraway
As part of the movement series, I'm so excited to share the conversation I had with my next guest with you. Mark Laraway is a graduate of the Doctor of Physical Therapy program at the University of North Dakota and joined the team at Total Balance in December, 2017 where he specializes in the treatment of post surgical rehabilitation Benefits of Physical therapy can help Reduce or eliminate pain, avoid surgery, improve mobility, guide in recovery, improve your balance and prevent injury and much more! On this episode take a deep dive into what physical therapy is and how it can be beneficial to you. The simple, yet affective approach can help you improve in how your body moves and feels. Learn more about Total Balance here. Sign up for my weekly newsletter to help motivate you to create a life you love.
52:54
May 13, 2022
S3 E72 Movement Series: Improve Performance, Increase Flexibility and Decrease Joint Pain with Stretch Lab Owner Rachel Alderson
S3 E72 Movement Series: Improve Performance, Increase Flexibility and Decrease Joint Pain with Stretch Lab Owner Rachel Alderson
Are you looking to improve your sports performance, or maybe you want to decrease unwanted joint pain, or possibly you’re looking to improve your range of motion and flexibility! This might sound weird at first, but have you ever heard of professional stretching? I hadn’t either until I met Rachel of Stretch Lab in Fargo. If you’re like me, and have never tried it. Lemme tell you, You’re in for a treat. StretchLAB studios are open, fun & energetic! Your stretch will be customized to fit your body's needs and help you meet your flexibility goals. Their team of highly trained Flexologists® will give you a deeper stretch than you could ever achieve on your own. Learn more about StretchLAB Fargo here.
31:26
May 06, 2022
S3 E71 Movement Series: Changing the Game in Group Fitness with Emily Buckingham of F45 West Fargo
S3 E71 Movement Series: Changing the Game in Group Fitness with Emily Buckingham of F45 West Fargo
If you are looking for a total body workout experience in a community-driven atmosphere, then stay tuned for this interview with the folks of F45 in West Fargo. F45 is known as leaders in function training and sports science with studios in 65 countries world wide. F45 was founded in Sydney by Rob Deutch who teamed up with Adam Gilchrist and by 2014, they had 15 locations in Sydney alone. Fast forward to 2019, Mark Wahlberg bought stake in the company and the brand exploded! And now Emily Buckingham along with her husband, Ben, have brought this incredible gym to West Fargo and are the FIRST of its kind to be established in the Dakotas. Emily obtained her bachelor of science degree in athletic training with a minor in psychology from University of North Dakota as well as a master of science degree in Kinesiology with an emphasis in sport performance from Point Loma Nazarene University. Her passion for athletic training has taken her on an adventure across the United States and has given her the opportunity to work in almost every setting athletic training has to offer. She is excited for her new adventure as Co-Owner and Director of Fitness and Studio performance at F45 West Fargo, where she gets to combine her passions of health, movement, people & community and bring this global phenomenon to West Fargo!
37:43
April 29, 2022
S3 E70 Movement Series: Build Motivation Through Community with Fly Fitness
S3 E70 Movement Series: Build Motivation Through Community with Fly Fitness
Have you ever wondered what it was like to be part of a community that motivates you to get grow in ways you never thought you could? Learn from five women's lives have been impacted by Fly Fitness. Also learn the benefits of camaraderie to fuel you forward to reach your goals and inspire those around you to reach theirs too. Learn more about Fly Fitness
46:29
April 22, 2022
S3 E69 Movement Series: Use Movement to Drive Creativity and Find Clarity with Artist and Runner Matthew Wuorinen
S3 E69 Movement Series: Use Movement to Drive Creativity and Find Clarity with Artist and Runner Matthew Wuorinen
Matthew Wuorinen, better known as “Not_Hideuhs” is a artist local to the Fargo area. He is known for his colorful, whimsical designs that can be found on items as small as stickers to large scale murals on the sides of buildings. Although he's well known bringing color to the walls of downtown Fargo, one thing many people don't know is that he is an avid runner and believes staying active is key to staying healthy in both your body and your mind. He and I have crossed paths many times in the Downtown Fargo community, yet for the first time few months back I sat down for coffee to learn about all of his passion behind his art and running. I'm happy to share his story with you today.
37:44
April 15, 2022
S3 E68 Wellness Series: Discover the Fun of Dance Fit with Lifestyle Director of Jasper Hotel Emily Olsen
S3 E68 Wellness Series: Discover the Fun of Dance Fit with Lifestyle Director of Jasper Hotel Emily Olsen
It may seem intimidating when you want to start a new workout routine, which is why Grace Lange and I are here to share our secrets on how to push through intimidation, find inspiration and discover movement you'll love to incorporate in your wellness regimen. Grace Lange is part of the Burnout Prevention Project, which helps high-achieving women prevent burnout and gives them an opportunity to alleviate the emotional, mental, and physical fatigue.  In this episode learn about different types of movement and how to discover something you'll love. It also helps you see that you don't have to follow the trends and instead focus on something that works for you. Learn about Fargo's latest dance-fit craze, Flowmotion, which combines both strength training and dance fit to spark joy, build confidence, and most importantly, be fun!  If you are interested in learning more or taking a class, check out fargofitfriend.com/flowmotion to learn more! 
28:53
April 08, 2022
S3 E67 Movement Series: Find Movement that Works for You with Fitness Instructor and Runner Kylie Holland
S3 E67 Movement Series: Find Movement that Works for You with Fitness Instructor and Runner Kylie Holland
Have you been trying to get motivated to add movement into your life, yet, are feeling stuck? Well, my friends, then this series is for you. For the next few episode, join me for the Motivation for movement series which is filled with guests who personally inspire me every day. On this series I'm connecting you with a wide variety of types of movement so you can discover something you'll love and that inspires you. For the kick-off to the series we have Kylie Holland. Kylie is a Yoga Sculpt instructor, runner, and lover of all things active. She has found movement to be a key factor in overcoming her struggles with epilepsy and mental health conditions, and strives to empower others to move in ways that will be both enjoyable and uplifting. She believes in Empowering others to determine and reach their personal definition of success, Showing that it's possible to overcome obstacles and make this life whatever you want it to be, even if you don't know what that is yet. In her classes she wants you feel just a little bit (or a lot!) stronger leaving the studio than you did walking in.
36:38
March 31, 2022
S3 E66 Find a Passion Project that Fuels You Forward with DJ 1Pretty Ricky
S3 E66 Find a Passion Project that Fuels You Forward with DJ 1Pretty Ricky
Ricky Pallay aka Dj 1PrettyRicky is the future of soul. He was born and raised in Los Angeles and is now based out of Fargo, North Dakota. He brings his uniquely LA style to the Midwest, seamlessly blending Hip-Hop, R&B, and House music, creating a feel-good environment and a full dance floor since 2017. Ever since I met Ricky, I've not only been a fan of his beats, but also his authenticity. He's one of the most genuine and kind people I know. Fast forward to today, and I've had the pleasure of working with him on a variety of upcoming projects, including partnerships with the Jasper Hotel AND more. I'm so excited to share our conversation you and hope you feel inspired to follow your passions as he inspires me to follow mine.
44:46
March 24, 2022
S3 E65 Ways to Improve Your Well-being Through Community with Lifestyle Director of Jasper Hotel Emily Olsen
S3 E65 Ways to Improve Your Well-being Through Community with Lifestyle Director of Jasper Hotel Emily Olsen
Emily and the team at Jasper Hotel are doing things differently. The are partnering with local ambassadors, including myself, along with business owners and more to give the community event programing designed with wellness in mind. The new program launches with the kick-off event, Rise & Be Well happening on March 26th. I'm so excited to be a part of what's to come in this community! Get to know Jasper Hotel Check out these awesome wellness events
34:33
March 15, 2022
S3 E64 Have Courage to Get Out of Your Comfort Zone and Start Something New with Cup of Queens Podcast Hosts Paige Alexander and Sarae Kellen
S3 E64 Have Courage to Get Out of Your Comfort Zone and Start Something New with Cup of Queens Podcast Hosts Paige Alexander and Sarae Kellen
Paige Alexander and Sarae Kellen are two women doing amazing things in he podcasting world. Each week they produce an episode of Cup of Queens, Where they want to fill your cup with motivation, encouragement, empowerment, and inspiration through conversations with local female business owners, entrepreneurs, and overall QUEENS. Their mission is to create a community where women are inspired, and encouraged to chase their dreams by learning from powerful and motivational stories shared by women, for women. Check out Cup of Queens Podcast
37:33
March 11, 2022
S3 E63 How to Turn Adversity into Opportunity with Coach Melissa Marshall
S3 E63 How to Turn Adversity into Opportunity with Coach Melissa Marshall
Melissa Marshall is a coach with a clear mission: helping people be the incredible humans God created them to be. She's a managing partner at CoreCounts, public speaker and mom. Her belief is that life is filled with incredible opportunities, yet sometimes they don't feel like opportunities while in the thick of it. Opportunities can be glorious, painful, beautiful, and challenging. Melissa believes with every opportunity comes incredible lessons. Melissa says, she's learned from my mistakes, and the mistakes of others, and how we can get out of our own way, adjust quickly, and get things back on track. She emphasizes the importance of vulnerability & authenticity and the willingness to share experiences to unleash our potential and destroy limiting beliefs. Through the work that she does, she loves sharing through one-on-ones, workshops, and speaking. She strives to show up authentically, positively, and openly in everything she does. Ever since I heard Melissa speak, I was drawn in by her infectious energy. She is one of the most heartfelt women I know and I can't help but feel uplifted after being around her. I'm so excited to share a bit of that energy with you today.
42:59
March 01, 2022
S3 E62 Tap Into Your Inner Powerhouse to Level up in Life with founder Patty Post
S3 E62 Tap Into Your Inner Powerhouse to Level up in Life with founder Patty Post
f you're looking to access your inner powerhouse potential, today's episode is for you! I'm chatting with my friends and partners at Checkable Medical CEO and Founder, Patty Post and Marketing Operations manager, Lora Larson. Both of these women Inspire me to live my BEST life every day. They've helped me see that life is happening NOW, not tomorrow, not next year, not in the near future, now. I hope my conversation with them fuels you forward in all you do. Patty Post is a medical device innovator and CEO/founder of Checkable Medical. Patty spent the last decade executing multi-million dollar contracts with health care systems and medical technology companies. Directly involved in first-to-market technologies and their rigorous processes, Patty cultivated a high-caliber network of fellow medical device professionals. After nearly 10 years as a medical commercial consultant and clinical research executive, Patty has developed a deep understanding of the medical device market. These experiences lend themselves as assets in the evolution of Checkable Medical and position Patty to overcome roadblocks women-owned and run businesses traditionally encounter in male-dominated fields. Lora wants to make a difference for women and families by helping make simple healthcare accessible to all through the work she does for Checkable Medical. She is passionate about issues facing women and works to make the world a safer and more equitable place for feminine presenting people to live. She resides in her adopted and adored city of Fargo with her husband Jacob and absolutely spoiled pup Barkley.
43:10
February 26, 2022
S3 E61 Tap Into How to Develop Empathy and Compassion for Yourself and Others with TEDx Speaker and Author and Co-founder Mandy B. Anderson
S3 E61 Tap Into How to Develop Empathy and Compassion for Yourself and Others with TEDx Speaker and Author and Co-founder Mandy B. Anderson
My next guest inspires me in so many ways every time I have a conversation with her. Prepare yourself to be lifted up, find your confidence and feel like you have a friend in your corner to help you get through anything life throws at you. Mandy B. Anderson is a TEDx Speaker, Best-Selling Author, Certified Life Coach, and Co-Founder of RAYMA Team, LLC - a life  & leadership coaching company for women. Mandy was born with a life-threatening disease called Cystic Fibrosis. Through her experience with this disease, she's learned a thing or two about turning disappointments into meaningful experiences and overcoming the obstacles life throws at you... She's have spent the last decade in the personal development industry building a strong mindset. During that time, She's noticed that people really wrestle with hope. They wrestle with finding the strength to get back up again when they get knocked down. With nearly a decade of experience of helping thousands of women, She's learned how to listen and lead them in a way that empowers them to rise up, lead well, and live with intention.
47:40
February 14, 2022
S3 E60 Break Down Barriers That Hold You Back From Success with founder Jodi Plecity
S3 E60 Break Down Barriers That Hold You Back From Success with founder Jodi Plecity
How often do we tell ourselves the words "I can't," and think that we are not worthy of success. I've had many thoughts like this throughout my life, and it often happens when I'm on the cusp of success or growth. This episode helps you channel those thoughts and turn them into fuel, giving you the empowerment you need to succeed. In this episode, hear from my good friend, founder and powerhouse, Jodi Plecity. Jodi is one of the first people who believed in me and my mission with Fargo Fit Friend. She's encouraged me in so many ways, and I'm happy to share her words and her energy with you on this episode.
42:22
February 11, 2022
S3 E59 Celebrate the Crap Out of Who You Are with Founder Patrick Kirby
S3 E59 Celebrate the Crap Out of Who You Are with Founder Patrick Kirby
This episode brings the energy! Find your inner superpowers and celebrate how awesome you are in my conversation with Patrick Kirby.  Key Takeaways: Celebrate your authenticity  Learn your unique skills and abilities Gain courage to go for things you care about Learn the ins and outs of starting your own business How to create a community of people who rally around you Grow in your confidence In this episode hear from Patrick Kirby, founder of Do Good Better Consulting, author of the Amazon best seller Fundraise Awesomer! A Practical Guide to Staying Sane While Doing Good. Not only is Patrick inspiring to his clients, he's inspiring to his community. His authenticity in who he is helped him continue to grow in both his professional and personal life. Along with being a founder and author, Patrick is also the host of The Official Do Good Better Podcast, and a believer that “we’ve always done it this way” is the most dangerous phrase in the English language. Patrick has spent nearly 2 decades working as a fundraiser in the nonprofit industry, for organizations of all shapes and sizes, most notably as the Senior Director of Development at the Cystic Fibrosis Foundation in Minneapolis, MN and the Chief Development Officer at the Anne Carlsen Center, based in Jamestown, ND. He earned his B.A. in “B.S.” (politics) at Loras College in Dubuque, IA, and is hopelessly addicted to super nerdy Sci-Fi/Fantasy novels and old school Nintendo games. Patrick married out of his league to his wife Shannon, has three ridiculously adorable children named Spencer, Preston and Willow, and lives in West Fargo, ND. Learn more about Patrick Here Catch his latest article in Fargo INC Magazine
45:26
February 03, 2022
S3 E58 How to Find Success in Building Community with Aerialist and Performer Emily Stratton
S3 E58 How to Find Success in Building Community with Aerialist and Performer Emily Stratton
My next guest's energy is infectious and her go getter mindset is such an inspiration to me and I couldn't wait to share her story with you. She's a woman who thinks outside the box and after moving to the Fargo area she helped to create a community within her industry where there wasn't one before. Emily is an aerialist and modern dancer who blends disciplines into contemporary Aerial Dance. She combines high flying, dynamic skill with detailed, complex movement to create emotional impact. Her particular apparatus of choice include; Trapeze, Aerial Fabrics (Silks), Lyra and Corde Lisse. She began her aerial journey in her hometown of Asheville NC, bopped over to Santa Barbara CA to further her artistic growth and eventually perform in a variety of evening length shows, site specific aerial works and lush events throughout the central coast as a company member of The Paloma Project. In 2019 she zipped over to Fargo ND where she dedicated her energy to supporting and growing FM Aerial and Movement's ever-growing Aerial program as well as their performance troupe, teaching workshops to the amazing dancers of Gasper's School of Dance, performing in a variety of fun shows and working with the most wonderful private students anyone could ask for. As a brand new resident of Atlanta GA, Emily is excited to see what opportunities for artistic growth, aerial exploration and education come up!
46:04
January 27, 2022
S3 E57 Break Through Barriers That Hold You Back with Pageant Title Holder, Philanthropist and Business Owner Klaudia Holkup
S3 E57 Break Through Barriers That Hold You Back with Pageant Title Holder, Philanthropist and Business Owner Klaudia Holkup
Facing change can be scary, especially when it means having to pivot from your current mission. In this episode, my guest Klaudia Holkup shares her story of how she decided to make a huge shift in her career path by purchasing a bridal boutique while on the cusp of graduating with her Masters degree in counseling.  This fourth generation small business owner knew it in her heart that she always wanted to own her own bridal store, and when the opportunity came up, she took it. Key Takeaways: • Honoring your dreams and making them your reality • Find confidence and the ability to face your fears • How to give yourself grace when making big decisions • Discover ways to embrace your passion and purpose • The importance of saying yes to your goals See Klaudia's cover shot and feature in Area Woman Magazine
32:55
January 20, 2022
S3 E56 What Every Woman Needs to Know When Navigating the Health Care System with Nursing Manager at Sanford Siri Thaden
S3 E56 What Every Woman Needs to Know When Navigating the Health Care System with Nursing Manager at Sanford Siri Thaden
Navigating the health care system can be challenging, especially when it comes to women's health. Midwives, OBGYNs, Nurse Practitioners and Internal Medicine are terms we may have heard of, yet often don't know how to choose right fit for us. In this episode, learn the different types of primary care providers as well as understanding what questions to ask insurance companies to help you feel confident with your next doctor visit. Also discover ways to stay healthy between visits such as tuning in to your mental health and digestive health. Key takeaways: • What your options are with primary care • What questions to ask Insurance companies • How to stay healthy at home • Optimize your digestion • The correlation between mental health and physical health About our guest Siri Thaden is the joined the Sanford Health team in September of 2017, as an RN health coach before becoming Manager of Women's Community Programs at Sanford Women's in February of 2019. During that year, she was the project manager for launching the Women’s Wellness Guide Program. This program matches women to providers and resources that are a custom fit for their unique health needs. In October 2020, amidst the pandemic, she led the launch of the new Women’s Specialty Care Clinic, which is as a primary care clinic that serves women with special care needs, such as primary care after cancer. In her spare time Siri is also a yoga instructor at Inspire Health & Wellness.
01:08:17
January 13, 2022
S3 E55 Find the Spark to Renew Your Life Purpose with Author and Advocate Karli Moch
S3 E55 Find the Spark to Renew Your Life Purpose with Author and Advocate Karli Moch
Strength comes in many forms and often finds us in times of weakness, as though were broken down to be built up as a strong, more resilient version of ourselves where our purpose is clear and our mission is revealed.  Key Takeaways: Reignite your purpose Rediscover your passions and drive Hear Karli's Colitis survivor story Karli Moch is a prime example of that, and when she was met with an unexpected diagnosis, it lead her down a new life path igniting a new life purpose. Fast forward to today and where she publicly speaks about what she's been through and how it's impacted her life, and ultimately gave her a sense of purpose and strength unlike any she's had before. Follow online for more at fargofitfriend.com Get Karli's book, Battle To Breakthrough Learn more about BIO Girls
39:39
January 06, 2022
S3 E54 Enjoy this Guided Yoga Nidra Practice to Fall Asleep, guided by Yoga and Meditation Teacher Andrea Krejci Paradis
S3 E54 Enjoy this Guided Yoga Nidra Practice to Fall Asleep, guided by Yoga and Meditation Teacher Andrea Krejci Paradis
Enjoy this restful Yoga Nidra practice guided by Andrea Krejci Paradis. This episode is a gift for you to use at any time whether you struggle falling asleep or if you need a boost in your day. Enjoy this practice and come back to it as often as you like.  Key Takeaways: Use this to recharge in your day Use this to help you fall asleep Use this to help subside symptoms of insomnia Fall asleep naturally Learn more about Andrea on her website Get your complimentary copy of my Ultimate Sleep Better Guide 
18:50
December 29, 2021
S3 E53 My Secret to Revitalizing Your Mind and Body in as Little as 20 Minutes a Day with Yoga and Meditation Teacher Andrea Krejci Paradis
S3 E53 My Secret to Revitalizing Your Mind and Body in as Little as 20 Minutes a Day with Yoga and Meditation Teacher Andrea Krejci Paradis
You deserve to rest. We all do and today's guest is here to share all the glorious benefit of it. She's also going to share with us a method we can use in as little as 20 minutes each day to find rest. I don't know about you, but that sounds amazing, especially with how hard it is to squeeze in some you time with the business of the day. Andrea Krejci Paradis is a hypnotherapist, yoga and meditation teacher, and energy worker. Andrea's mission to share the practice of Yoga Nidra. Also known as "yoga sleep" this is an effortless, guided meditation practice of deep rest. It's a practice where there is no need to try, to use any kind of effort, or to work in any way; a practice of restoration, relaxation, and non-doing. Get comfy and enjoy this episode. Key Takeaways: Learn the difference between Asana Yoga and Yoga Nidra Find mest in meditation Learn about how to find meditation that works for you Learn how Yoga Nidra mimics a sleep cycle Tap into the power of breath work Learn more about Andrea and her services on her website.  Learn more about Dr. Caroline Leaf Grab a complimentary copy of my Ultimate Sleep Better Guide
29:09
December 29, 2021
S3 E52 Stay Happy & Healthy This Holiday Season with Crystal Nicklay of Swanson Health
S3 E52 Stay Happy & Healthy This Holiday Season with Crystal Nicklay of Swanson Health
Learn all about supplements that support immunity and more! The holiday season can be a time where we're indoors and in close proximity with others. You can help boost your immune system and give it the support it needs to get through the cold winter months.  Shop Swanson Health and use code FITLIFE20 at checkout for 20% off your order! Check out the Wellness Gift Guide to shop all my faves!
23:32
December 23, 2021
S3 E51: Helping Making Wellness Attainable in Your Busy Lifestyle with Kay Cote
S3 E51: Helping Making Wellness Attainable in Your Busy Lifestyle with Kay Cote
Hey everyone, it's Kay here, your Fargo Fit Friend. As a busy woman myself, I understand how hard it is to give yourself time for wellness. You know it's important yet you don't want it to be another thing on your to do list. I'm here to give you tips, tricks & resources on how to live well and be well in every day and make it easy and attainable for your busy lifestyle. Learn more at fargofitfriend.com
16:55
December 11, 2021
S2 E50: How to Prevent Burnout and Be Empowered to Thrive with You Flourish Company Founder Kelsey Buell and Grace Lange
S2 E50: How to Prevent Burnout and Be Empowered to Thrive with You Flourish Company Founder Kelsey Buell and Grace Lange
Join Kelsey Buell and Grace Lange from The Burnout Prevention Project as we share how to not only prevent burnout, but to encourage, empower and give yourself grace in your day to day.  Grab your ticket for the first annual Women's Goal Setting Summit! Learn more about the Burnout Prevention Project  See all that's new to come starting December 11th with our new show, Fargo Fit Friend. Get the debut episode in your inbox by joining our wellness crew here!
38:45
December 02, 2021
S2 E49: This Week in Wellness with Kay Cote :How to Use Distractions to Pick Yourself up After Life Knocks You Down
S2 E49: This Week in Wellness with Kay Cote :How to Use Distractions to Pick Yourself up After Life Knocks You Down
Do you ever feel like your life resembles a fight in the ring with Mike Tyson? As though you're getting one blow after another and can hardly stand up? This podcast is for you. Discover ways to use positive distractions to disconnect & reset your body and mind to take on any challenge life brings your way.
12:16
November 08, 2021
S2 E47: This Week in Wellness with Kay Cote: Nov 1 - 4
S2 E47: This Week in Wellness with Kay Cote: Nov 1 - 4
Check out all the local events in our community along with finding ways to get more rest! Learn more at Bewellwithwow.com
09:40
November 01, 2021
S2 E46: This Week in Wellness with Kay Cote: Oct 29 - 31
S2 E46: This Week in Wellness with Kay Cote: Oct 29 - 31
Tune in to hear wellness events in our community happening on Halloween weekend. Also learn about how to incorporate self care into every day. Learn more at bewellwithwow.com.
07:07
October 29, 2021
S2 E45: This Week in Wellness with Kay Cote: Recapping Events October 25 - 28
S2 E45: This Week in Wellness with Kay Cote: Recapping Events October 25 - 28
Tune in to hear all about events coming up this week as well as recap on what I attended this weekend. Learn more at bewellwithwow.com
11:49
October 25, 2021
S2 E44: This Week in Wellness with Kay Cote: Oct 22 - 24
S2 E44: This Week in Wellness with Kay Cote: Oct 22 - 24
Check out wellness events happening in our community October 22 - 24. For more info check out bewellwithwow.com/events
07:07
October 21, 2021
S2 E43: This Week in Wellness with Kay Cote: How Community and Camaraderie Can Fuel You Forward with Fly Fitness
S2 E43: This Week in Wellness with Kay Cote: How Community and Camaraderie Can Fuel You Forward with Fly Fitness
Joining a gym can be the most rewarding and terrifying experience at the same time. I'm here to share that it doesn't have to be this way. Join me in my conversation with Fly Fitness Founder, Jenni Bruning Brown, as well as Fargo Fly Fitness Studio Director, Michelle Cody, Instructor, Kristen Hayes and member, Jenn Songstad as each share their journey of how the facility has transformed their lives beyond simply physical fitness. Get connected and learn more on my website bewellwithwow.com Connect with me on social @fargofitfriend
39:14
October 20, 2021
S2 E42: This Week in Wellness with Kay Cote: Recapping Events from This Weekend & Gearing up for a Fun-Filled Week for Oct 18-21
S2 E42: This Week in Wellness with Kay Cote: Recapping Events from This Weekend & Gearing up for a Fun-Filled Week for Oct 18-21
This week is packed with fun-filled events to take in! For more information on each of these events you can check out bewellwithwow.com/events. Stay connected with me on Instagram and Facebook by following and liking @fargofitfriend.
12:29
October 18, 2021
S2 E41: This Week in Wellness with Kay Cote: Community Wellness Events for October 14 - 18, 2021
S2 E41: This Week in Wellness with Kay Cote: Community Wellness Events for October 14 - 18, 2021
This week in wellness gives you the inside scoop into wellness related events going on in and around our local community. Tune in each week to hear about all our community has to offer. Check out more here: https://www.inforum.com/newsmd/wellness/7238898-Cote-Could-my-new-podcast-here-in-Fargo-mark-the-start-of-a-holistically-healthier-life-for-you-Lets-do-this-together
11:21
October 13, 2021
S2 E40: How I Got Started on My Podcast Journey with your host Kay Cote
S2 E40: How I Got Started on My Podcast Journey with your host Kay Cote
Today's episode tells the story of who I am and how I got started in my podcast journey. For many of us, looking back to our childhood can help answer many questions about who we are and what we love. Recently I recalled memories of my 5 year old self when I would record my own "radio shows" as I called them with my 90s cassette tape recorder. Those old tapes housed hours of footage of life as a young child, how to deal with bullies and many other topics a kid would talk about. Fast forward to today, and I've rediscovered who I am through podcasting. Key Takeaways: What sparked my idea to create a podcast How I took the leap into podcasting What inspired the theme of my show What I've learned through the experience How I connect with my guests How to pivot to find success Learn more about me on my website.
27:04
October 04, 2021
S2 E39: Break Through Standards and Boldly Pursue the Career of Your Dreams with Artist Kate Baldock
S2 E39: Break Through Standards and Boldly Pursue the Career of Your Dreams with Artist Kate Baldock
When it comes to following your dreams, we often feel like we need to choose a path that is practical, logical and safe. That may work well for many people, there are definitely accepting for those meant to break the stereotype. Ask yourself, what is the true meaning of these so called guidelines? Words like, safe, practical and logical can mean one thing to one person and something completely different to the next. Instead of focusing on fitting in a box, we should instead be focusing on discovering our own unique gifts and abilities. Sometimes those gifts don't like like the quote, standard, and that, my friends, is a beautiful thing. Kate Baldock is here to share how she broke through the mould of standard. Two years ago Kate took a leap of faith to follow her calling when she left her job in corporate to pursue her budding career in art. Fast forward to today, Kate continues to create art, grow her business and serve in her community. Key Takeaways: Discover motivation to pursue your dreams Learn how to foster your unique gifts and talents Say yes to opportunity Learn how to step out of your comfort zone Surround yourself with people who motivate and drive you forward About our guest: Kate grew up in the small town of Oxbow, ND with her mom, dad, and sister. Her family is such a support to her and her business. She could not do it without their love. Her an her husband, Josh, live in Fargo with their two cats Stella & Ollie. Josh is her best friend and she also could not do what I do without his love and support! From a young age Kate had had a passion for art, friendship, and fashion. She combines all three of these into her everyday lifestyle. She is a growing artist who specializes in acrylic on canvas and describes her style of painting as fresh, modern, and unique. She incorporates a variety of bright as well as neutral colors and loves to mix in texture and line to her abstract work. Kates fine art is custom-created for homes and businesses. She also has an inventory of work on hand for customers to browse. Her entrepreneur spirit is driven by faith in God and experiences in life. Kate enjoys animals, friendships, and gourmet cuisine. Her faith is always growing and a major part in who she is today. Kate says If she can bring happiness and inspiration to those around her through art, that is what it is all about. I'm honored to call this woman my friend, and am happy to share her story with you today on the show. Shownotes Check out Kate's work on her website and connect with her on Instagram & Facebook. Check out Kate's NFT Art Here.
49:57
September 30, 2021
S2 E38: Behind the Podcast: Basic How-to's to Create a Podcast with Kay Cote
S2 E38: Behind the Podcast: Basic How-to's to Create a Podcast with Kay Cote
Have you ever wanted to start a podcast? This episode gives you an inside look at how I've created my podcast. In the last 2 years I've learned a lot of tips on what to do and what not to do. This episode gives you a crash course on what you need and what you don't and will teach you the basics to successfully create your own show. Key Takeaways: Create a podcast with little to no budget Understanding software and hardware File storage and organization Curating guests Hosting platforms and marketing If you are interested in creating your show or would like more info on how to get started email me at kayla@cotecreative.co.
22:00
September 22, 2021
S2 E37: The Power of Consistency, Perseverance & Following Your Path with Artist Joe Davis
S2 E37: The Power of Consistency, Perseverance & Following Your Path with Artist Joe Davis
Joe Davis is a nationally-touring artist, educator, and speaker based in Minneapolis, MN. He employs poetry, music, theater, and dance to shape culture. His work has been featured on BET, CNN, and VH1. He is the Founder and Director of multimedia production company, The New Renaissance, the frontman of emerging soul funk band, The Poetic Diaspora, and co-creator of JUSTmove, racial justice education through art. Visit JoeDavisPoetry to book, connect, or learn more.
58:01
September 13, 2021
S2 E36: How To Strategize Your Creative Brain for Success with Creative Strategist Angel Evenson
S2 E36: How To Strategize Your Creative Brain for Success with Creative Strategist Angel Evenson
Angel Evenson is a writer, creator and passionate communication strategist and marketing consultant with a love for leadership. Optimism fuels Angel in all she does. She aims to be to be the best guide with an optimistic, yet realistic growth in business & leadership. A storyteller by nature, Angel is a passionate published writer for local publications such as Area Woman Magazine and Fargo Mom as well as in her own company, Fox and Goose Studios. Angel is the founder of both AKA Communications and Fox & Goose Studios. She has an energetic, magnetic personality and inspires those around her with how she blends creativity with strategy. Key Takeaways: Find a system for your creativity Find optimism in all you do Discover your growth potential Find a strategy that works for you Lean into your unique strengths Feel encouraged to make your dreams happen! Learn more about AKA Communications here. Learn more about Fox & Goose Studios here.
44:35
September 09, 2021
S2 E35: Tap Into Your Body's Inner Fountain of Youth with Mobility Coach, Ken O'Connor
S2 E35: Tap Into Your Body's Inner Fountain of Youth with Mobility Coach, Ken O'Connor
Ken O'Connor is a Mobility Coach that helps people move great with innovative home based workouts focused on building long term joint health and resiliency. The More Mobile Yoga program combines time tested yoga postures with the modern science of mobility training. Ken is a certified Functional Range Conditioning mobility specialist and Power Flow Yoga instructor with over 10 years experience in movement practice. Key Takeaways: Learn how to use movement to heal Learn how to strengthen through mobility yoga Discover how yoga can transform your body Learn the science of yoga Learn More about More Mobile Yoga and get to know Ken Here.
38:12
September 01, 2021
S2 E34: Unlock Your Confidence With Creativity with Singer Songwriter Jessica Vines
S2 E34: Unlock Your Confidence With Creativity with Singer Songwriter Jessica Vines
Are you searching for how to feel inspired to tap into creativity? Are you feeling like you want more out of life? Do you struggle accessing creative outlets or want to learn what works for you? This episode answers all of your questions and helps you tap into your creative potential. Whether you're wanting to start a new hobby, are changing careers or want to tap into the creativity you once had, this episode is for you!  Key Takeaways: Learn to tap into your creative potential Find strength and courage to be creative Discover what motivates you Have fun and discover a new part of yourself Find confidence in who you are About our guest: Singer Songwriter, Jessica Vines' distinctive vocals bop their way above the whimsical wind instruments, bubbly bass and relentless riffs in her self-penned debut album Moving Too Fast. Sounding well beyond her  years, Vines’ slows things down when it fits the mood and speeds things up at all the right times. Her latest album, Delicious, released in early 2021. Jessica was encouraged to tap into her creative self as a kid. She grew up listening to many styles of music such as rock, funk and jazz. After earning her degree in Jazz studies at Minnesota State University Moorhead. When she started writing, she wanted the polished sound to be a combination of getting people to dance and taking them to a headspace where they can escape. Jessica sounds like an old soul, and that's because she has such a strong appreciation for early jazz, which she modernized to create her own unique sound.  Tune into our conversation where Jessica shares how she conquered her fears and the naysayers and continued pursing  her passion of making music. This Fargo sweetheart is now off to California to take the next step in her career. Learn more about Jessica on her website. Check out her latest album, Delicious, on Spotify
42:18
August 26, 2021
S2 E33: One Simple Tactic to Instantly Reduce Symptoms Anxiety and Pain with Nurse and Founder Kayla Howard
S2 E33: One Simple Tactic to Instantly Reduce Symptoms Anxiety and Pain with Nurse and Founder Kayla Howard
Kayla wears a variety of professional hats of which include being a Registered Nurse, a Nurse Educator, an Entrepreneur, Business Owner, and Speaker. Most recently, an avid tapper and teacher of tapping. Tapping, also known as EFT ( Emotional Freedom Technique ), is a powerful holistic healing technique that has been proven to effectively resolve a range of issues, including stress, anxiety, phobias, emotional disorders, chronic pain, weight control, and limiting beliefs and much much more. Listen to Kayla's last interview on Tapping on American Holistic Nurses Association. Read Kayla's article in Area Woman Magazine issuu.com/areawoman/docs/junejuly_2020 Learn more about Thompson Howard Home here thompsonhowardhome.org/ If you are interested in a dementia consultation request, click here. thompsonhowardhome.org/schedule-a-consultation
45:02
August 19, 2021
S2 E32: Simple Tactics to Prevent Burnout with You Flourish Company Founder Kelsey Joy Buell
S2 E32: Simple Tactics to Prevent Burnout with You Flourish Company Founder Kelsey Joy Buell
Kelsey is a risk-taking, socially poised, and motivating team builder. She is also an accomplished violinist and singer having performed in front of audiences as large as 20,000. She has given over 200 presentations on networking skills, communication strategies, and behavioral assessments. She has a strong passion for training and development. As a corporate recruiter, she has conducted over 2,000 candidate interviews. And through her experience, she uncovered the fact that many people are disengaged in their jobs. Kelsey’s goal is to help leaders discover ways to prevent burnout and reduce employee turnover. Learn more about Burnout Prevention Project. Get to know Kelsey.
47:55
August 11, 2021
S2 E31: Discover Your Inner Strength and Change the Trajectory of Your Life with Pageant Title Holder, Ava Hill Harner
S2 E31: Discover Your Inner Strength and Change the Trajectory of Your Life with Pageant Title Holder, Ava Hill Harner
Hear my conversation with Ava Hill Harner, former Miss North Dakota International and Miss International as she shares her journey through her journey from attempted suicide survivor to advocate for mental health and pageant queen. This incredible young woman shares a transparent look at her journey from her past to her present. She also discusses the importance of mental health and every-day tactics to create healthy habits in every day. This episode of The Wow Factor touches on sensitive topics. Listener digression is advised. If you or a loved one is suffering with thoughts of suicide please seek help from licensed professionals.  Legacy Queens Consulting Ava Hill Harner Instagram
53:33
June 17, 2021
S2 E30: Break Through Self Doubt and Find Your Inner Champion with Amazon Best Seller Chris Natzke
S2 E30: Break Through Self Doubt and Find Your Inner Champion with Amazon Best Seller Chris Natzke
Have you ever struggled with the crippling effects of self doubt? Have you ever held back from going for your goals? This is the interview for you! Join me in my conversation with Amazon Best Seller, Chris Natzke as he shares how to unlock your potential and embrace a champion's mindset. Grab a copy of his book, Breaking Through: 3 Winning Strategies to Create Breakthrough Results in your Life, Business and Relationships here.
46:27
June 02, 2021
S2 E29: How to Make Bold Moves and Pivot in Your Career with Power Plate Meals Co-founder Haylee Houkom
S2 E29: How to Make Bold Moves and Pivot in Your Career with Power Plate Meals Co-founder Haylee Houkom
Haylee Houkom of Power Plate Meals started dreaming up her passion career while working as a NICU nurse. Tune in as we hear how she pivoted and pursued her passion for healthy, clean food. Fast forward to present day where her and husband run 9 retail locations serving up delicious, nutritious & balanced food. Check out Power Plate Meals
55:52
May 18, 2021
S1 E28: How to Use Local Foods in a The Mediterranean Lifestyle with Authors of Midwest Mediterranean
S1 E28: How to Use Local Foods in a The Mediterranean Lifestyle with Authors of Midwest Mediterranean
Now more than ever we need to consider the importance of our food supply. Many of us aren't sure of how to do this. Join in my conversation with Midwest local producer, Noreen Thomas of Doubting Thomas Farms, Cardiologist Dr. David Clardy and Registered Dietitian, Megan Myrdal as we share ways in which we all can source local, sustainable foods which we can incorporate into a Mediterranean Diet. 
50:01
November 09, 2020
S1 E27: The Mediterranean Lifestyle & How It's Success has Stood the Test of Time with Authors of Midwest Mediterranean
S1 E27: The Mediterranean Lifestyle & How It's Success has Stood the Test of Time with Authors of Midwest Mediterranean
Thousands of years ago Ancient Greek were more self aware than we ever thought possible The cultures studied the benefits of the Mediterranean way of eating to benefit their own well-being. Join the conversation to learn how they studied the medicinal, therapeutic and physiologic properties of that way of eating long before its popularity of today. Hear from Archeologist and Greek Studies expert, Peter Shultz, Dietitian Megan Myrdal and Cardiologist Dr. David Clardy and myself as we discuss the Ancient Greek ways of living and how we tap into and incorporate key aspects into our every-day lives. 
50:33
November 09, 2020
S1 E26: What is the Mediterranean Diet with the Authors of Midwest Mediterranean
S1 E26: What is the Mediterranean Diet with the Authors of Midwest Mediterranean
Today we dive into the Mediterranean Diet and how to interrogate it into a Midwestern Lifestyle, with Dr. Nammour, Dr. Clardy, Registered Dietitian Megan Myrdal & Archeologist Peter Schultz to learn about the benefits of the Mediterranean diet is, the history of the diet and how we can integrate it into our lifestyle. Learn more about the Midwest Med cookbook on foodofthenorth.com and peterschultzimporter.com. Also give them a follow on Facebook.
01:01:36
September 25, 2020
S1 E25: How to Consciously Create Life You Want with Yoga Teacher and Hypnotherapist Andrea Krejci Paradis
S1 E25: How to Consciously Create Life You Want with Yoga Teacher and Hypnotherapist Andrea Krejci Paradis
Join my conversation with Certified Hypnotherapist Andrea Krejci Paradis as she uncovers tools to help you consciously and mindfully create the kind of life you want with mindfulness, intension and with an optimistic outlook. 
56:42
September 11, 2020
S1 E24: Simple Steps to Staying Happy, Healthy and Beautiful With Naturalpathic Doctor Tonya Loken
S1 E24: Simple Steps to Staying Happy, Healthy and Beautiful With Naturalpathic Doctor Tonya Loken
Naturalpathic Doctor, Tonya Loken with Catalyst Medical Center shares how to use simple adjustments to every-day life to help you live a happy, healthy, beautiful life.  Learn more about Dr. Tonya Learn more about Catalyst Medical Center and Clinical Spa
47:10
August 28, 2020
S1 E23: Learn About Endurance-boosting Superfoods with Energybits Founder Catherine Arnston
S1 E23: Learn About Endurance-boosting Superfoods with Energybits Founder Catherine Arnston
Catherine Arnston discovered the powers of algae when helping her sister win her fight against cancer. This sparked her new found love for wellness and passion for plant-based nutrition. She then founded, ENERGYbits, pure, hydroponically grown spirulina and chlorella tables. In our conversation, she explains the benefits of both algaes and how you can incorporate them into your diet. Use code WoWWell at checkout to get 20% off your purchase!  Learn more about ENERGYbits here Follow them on Instagram @energybits 
56:24
August 21, 2020
S1 E22: Uncover the Vital Tool to Understand Your Health Blueprint with Functional Medicine Doctor Myles Brooks
S1 E22: Uncover the Vital Tool to Understand Your Health Blueprint with Functional Medicine Doctor Myles Brooks
Join Dr. Myles and Jodi and I as we uncover a vital, yet often underutilized tool in understanding your overall health, Labs. Labs can uncover many health problems, and with the help of functional medicine, can often reverse or slow the affects of many ailments. Tune in to discover a high-level overview of Labs and stay tuned for our multi-part series diving in deeper on what each lab means. Dr. Myles Brooks earned a Doctorate in Chiropractic and Masters of Health Science in Applied Clinical Nutrition from Northwestern Health Sciences University graduating with highest honors in both degrees.Dr. Myles has undergone extensive training in Gonstead, Applied Kinesiology, and Motion Palpation chiropractic techniques while adding an extensive background in Functional Medicine to his toolbox. Dr. Myles is practicing at Neurolife Center in Fargo, North Dakota.
53:04
August 14, 2020
S1 E21: How to Find Your Inner Strength When Faced with Adversity with Beauty Blogger Wasifa Hasan
S1 E21: How to Find Your Inner Strength When Faced with Adversity with Beauty Blogger Wasifa Hasan
When Wasifa Hasan was unable to do her job as a dentist due to chronic pain caused by her illness, Thoracic Outlet Syndrome, she turned to something she had never thought about before, beauty blogging. Through the discovery of her new passion, Wasifa was able to turn her life around and pull herself out of the depression her illness had caused her. She's now the founder of Sifa's Corner, a beauty blog which helps people find their confidence in themselves through adversities.  Check out Sifa's Corner Join the Community on Facebook Follow Sifa's Corner on Instagram Learn more about Sifa's Ulta Beauty Collective 
39:57
August 07, 2020
S1 E20: Discover Skincare that Works for You With The Vanity Bar Founder Katie Ehlis
S1 E20: Discover Skincare that Works for You With The Vanity Bar Founder Katie Ehlis
The science behind skincare is at an all-time rise, which is a reason to celebrate. In this episode, discover how the team at The Vanity Bar encourages an unapologetic approach to beauty and skincare. Their micro-niche menu is dedicated to pamper, treat and uncover your natural beauty of your head, neck and décolleté.
54:52
July 31, 2020
S1 E19: Improve Your Relationship with Food with Nutrition Coaches Jordan & Joelle Loftis
S1 E19: Improve Your Relationship with Food with Nutrition Coaches Jordan & Joelle Loftis
Join Nutrition Coaches, authors and husband and wife team, Jordan and Joelle Loftis as they share about the importance of your relationship with food and how it can affect weight management and healthy eating habits.  Learn more about their coaching here. Grab a copy of their book "Today We will Win" here.
47:25
July 24, 2020
S1 E18: Tips to Communicate Successfully in Your Relationships with Touchpoint Coaches John & Debbie Trombly
S1 E18: Tips to Communicate Successfully in Your Relationships with Touchpoint Coaches John & Debbie Trombly
Want to build a strong-as-steel relationship with your partner? Tune in to my conversation with Relationship Coaches, John and Debbie Trombly. In their 44 years of marriage, they've seen a lot of life. Their life experiences, as well as extensive training in relationships and communication, allows them to share valuable tools to help you grow in your relationship.
54:01
July 17, 2020
S1 E17: Three Simple Tools To Remedy Stress with People's Rising Academy Jody Plecity
S1 E17: Three Simple Tools To Remedy Stress with People's Rising Academy Jody Plecity
Join Jodi Plecity and I as we uncover three basic tools each of us can use to bust through stress in our day to day life. They're simple, yet we often overlook them. This episode is a great tool for your tool belt and is filled with simple, practical tips you can use every day! Jodi Plecity is the director of People's Rising Academy Book mentions: Genius Foods by Max Lugavere | Fiber Fueled by Will Bulsiewicz, MD Mentions: Dr. Stephanie Estima
42:55
July 11, 2020
S1 E16: Effects of Stress and Your Body and Simple Ways to Reduce it with Functional Medicine Doctor Myles Brooks
S1 E16: Effects of Stress and Your Body and Simple Ways to Reduce it with Functional Medicine Doctor Myles Brooks
Stress is around us more than ever, and its effects can be harmful to our bodies. This episode shares ways to mitigate stress and find ease in our day to day life.  Dr. Myles Brooks earned a Doctorate in Chiropractic and Masters of Health Science in Applied Clinical Nutrition from Northwestern Health Sciences University graduating with highest honors in both degrees.Dr. Myles has undergone extensive training in Gonstead, Applied Kinesiology, and Motion Palpation chiropractic techniques while adding an extensive background in Functional Medicine to his toolbox. Dr. Myles is practicing at Neurolife Center in Fargo, North Dakota. Key Takeaways:  Learn practical tips to help you handle stress better Learn the effects of Stress on your body Find ease in your day to day
53:09
July 03, 2020
S1 E15: Tap into the Power of your Breath to Relax and Unwind with YUJ Yoga founder and 500 hr Yoga Teacher Allison Grippe
S1 E15: Tap into the Power of your Breath to Relax and Unwind with YUJ Yoga founder and 500 hr Yoga Teacher Allison Grippe
Join my conversation with Allison G. Fargo's Yogi as she talks about how we can utilize one simple tool, our breath, to help overcome anxiety and find calm in your day. Allison is a 500 hour Registered Yoga Teacher and founder of YUJ Yoga Fargo.  Key Takeaways: How breathwork can help you mitigate the effects of stress and anxiety  Learn simple breath techniques you can use every day Learn about yoga and how it can help you boost your mind and body Check her out on Facebook Join a class at YUJ  *Use code BREATHE at checkout to get your first class free!* Follow her on Instagram at @getagrippe and @yujyogafargo
50:08
June 29, 2020
S1 E14: Tips to Overcome Roadblocks and Find Success with Coach Mandy B. Anderson
S1 E14: Tips to Overcome Roadblocks and Find Success with Coach Mandy B. Anderson
Join in my conversation with Mandy B. Anderson, author of She Who Overcomes and coach at RAYMA Team. RAMYA Team exists to help busy professionals and growth-minded individuals live and lead well. We provide monthly Coaching and Leadership Training for people that want to elevate their personal leadership. Mandy is also a rockstar because she does all this and more while living with Cystic Fibrosis. She's here to share how she overcomes adversity in ever day. Learn more about Mandy here. Learn about RAYMA Team here. Grab a copy of Mandy's book, She Who Overcomes.
55:03
June 19, 2020
S1 E13: Tips to Mitigate The Effects of Stress with Functional Medicine Doctor Myles Brooks
S1 E13: Tips to Mitigate The Effects of Stress with Functional Medicine Doctor Myles Brooks
Tune in as guest Dr. Myles talks about how stress affects our body's systems. This is episode 2 in a 3 part series uncovering the truth so we can discover how to remedy our over-stressed bodies and minds.
51:08
June 13, 2020
S1 E12: Understanding the Effects of Stress with Founder Jodi Plecity
S1 E12: Understanding the Effects of Stress with Founder Jodi Plecity
Stress is something that many are struggling with. Yet we don't have all the answers to how to handle it, how to let it go and most importantly how it affects our bodies and minds. Join Jodi and I in a candid conversation, as we share common stressers most of us deal with and our remedies to how to deal with them. Find inspiration to be well and live well!  Join us for part 2 on Episode 13 featuring myself, Jodi and Dr. Myles as he dives in deeper to how stress affects our bodies and minds. Stay tuned!
49:46
June 05, 2020
S1 E11: Discover & Enjoy Locally Sourced Foods with Registered Dietitian Megan Myrdal
S1 E11: Discover & Enjoy Locally Sourced Foods with Registered Dietitian Megan Myrdal
Join my guest, foodie, dietitian and co-founder of Food of the North, Megan Myrdal, as we discuss what it looks like to eat well and support your local community and food resources as well as be conscious of how you can think global and act local when it comes to how you make decisions around food. Also, stick around for a sneak peek to the world of wine making! Learn more about Food of the North Learn more about Little Free Gardens Learn more about First Fridays at B
50:58
May 29, 2020
S1 E10: Prioritize your Day to Set Yourself Up For Success with Designer Ashton Hauff
S1 E10: Prioritize your Day to Set Yourself Up For Success with Designer Ashton Hauff
When designer Ashton Hauff left her full-time job to launch her career as a freelance designer, she found herself in control of every aspect of her schedule which brought freedom, but also chaos if she didn't find rhythm to her day.  Being the organizational type, she weighed through her options of planners but couldn't find just the right fit. One night she was sharing pro's and con's of each planner wit her husband on the couch when one simple sentence he said brought Ashton to a brilliant idea. "Why don't you just make your own planner?" It was probably the most obvious question she's been asked, instant aha moment. Thus, Evertide was born.  Evertide is a quarterly daily planner which not only helps you stay on track, it helps you think differently about your life, your habits and goals. Evertide helps you start your day in three unique: Set your focus, take a moment for gratitude and address your daily stresser. Her goal is to bring harmony to all ladybosses and the multitude of "hats" they wear each day. Shownotes Get your Evertide journal here! Learn more about Ashton here! Follow Evertide on Facebook and Instagram.
46:33
May 16, 2020
S1 E9: Break Down Barriers and the Lies We Tell Ourselves with Founder Jodi Plecity
S1 E9: Break Down Barriers and the Lies We Tell Ourselves with Founder Jodi Plecity
Real Talk is a monthly segment where we break down daunting questions, worries and lies we all tell ourselves, and shedding light on the truth of just how incredible, awesome and resilient you are. Tune in for conversations with Jodi Plecity and myself as we combat the lies, stomp the negative inner voices and smash through unrealistic standards we hold ourselves to. Let's get real, let's get raw, and let's break through the barriers we put on ourselves. In this segment we promote positivity, self acceptance and growth to let us walk the path we were born to do. Follow the WoW Factor on Facebook and Instagram About Kay (Kayla Cote van Rensburg) About J (Jodi Plecity) Learn more about People's Rising Academy
41:24
May 09, 2020
S1 E8: The Truth About Sugar and the Effects it has on Your Body with Functional Medicine Doctor Myles Brooks
S1 E8: The Truth About Sugar and the Effects it has on Your Body with Functional Medicine Doctor Myles Brooks
How much is too much? How much should we at? Join Dr. Myles, Jodi and myself as we uncover what sugar is, how it affects our bodies and how much we really should be consuming.  Learn more about Dr. Myles Learn more about Jodi Plecity Learn more about NeuroLife Center Learn more about People's Rising Academy 
01:07:46
May 02, 2020
S1 E7: Make Your Home Your Personal Retreat with Interior Designer Susan Brandjord
S1 E7: Make Your Home Your Personal Retreat with Interior Designer Susan Brandjord
Right now, home is where we all are, so why not create a home you love. Join my conversation with Interior Designer Susan Branjord of Ellie Ann's Interior Designs as she shares tips and tricks on how to create a dwelling space you love. She also shares how to create multifunctional spaces for everyone in your home to be comfortable and productive. Follow the WoW Factor on Facebook and Instagram Learn more about Ellie Ann's Interior Design Follow Ellie Ann's on Facebook
43:53
April 25, 2020
S1 E6: The Benefits of Adaptability with Realtor Jon Bennett
S1 E6: The Benefits of Adaptability with Realtor Jon Bennett
The new normal is a term we often hear these days. No matter who you are, it affects you in some way. Those ways may be personal and possibly professional. With a lot of noise in the media, we often hit a wall of anxiety when it comes to dealing with COVID-19. Hear how Realtor Jon Bennett keeps himself and his clients safe during these unprecedented times. Follow the WoW Factor on Facebook and Instagram Learn more about Jon Bennett of Remax
45:32
April 17, 2020
S1 E5: Discover your Drive and Grab Hold of Your Goals with fitness coach Emma Peterson
S1 E5: Discover your Drive and Grab Hold of Your Goals with fitness coach Emma Peterson
Are you stuck taking the leap pursuing your passions and turning them into a business? Tune in to my conversation with Emma Peterson of Energy by Emma and discover how she took the leap into creating, growing and sustaining her personal training and nutrition business. Get inspired and conquer those dreams, baby! Follow The WoW Factor on Facebook and Instagram Learn more about Energy by Emma
42:39
April 10, 2020
S1 E4: Three Factors not to Ignore when it comes to Your Health With Dr. Myles & Jodi
S1 E4: Three Factors not to Ignore when it comes to Your Health With Dr. Myles & Jodi
Want to know about how your body is doing? Let's keep it simple. In my conversation with Dr. Myles and Jodi, we discover the three most important factors to consider when it comes to wellness. Keep in mind, they may surprise you! Tune in to learn how to listen to your body through these three processes.  Follow the WoW Factor on Facebook & Instagram Learn more about Dr. Myles Brooks Learn more about Jodi Plecity  Learn more about NeuroLife Center Learn more about People's Rising Academy Follow my healthy food recipes on Instagram at @health.foodie.kay
01:02:43
April 03, 2020
S1 E3: Tips to Find Success When Making a Career Change with Michelle Cody
S1 E3: Tips to Find Success When Making a Career Change with Michelle Cody
When Michelle Cody took the director position at Fly Fitness, she used her skills in her previous industry to propel her into her new roll. By keeping in mind her passion for helping others, she was able to transform and create a space where all are welcome to discover a fitness revolution. Learn more about Fly Fitness.  
47:36
March 28, 2020
S1 E2: Rise Up and Discover Your Greatness with Youth Basketball Coach John Bright
S1 E2: Rise Up and Discover Your Greatness with Youth Basketball Coach John Bright
John Bright overcame his circumstances when he fell in love with the sport of basketball. John used his passion, drive and determination to not only change his life, but to help inspire change in others through his youth program, Rise Up Basketball Academy.  Check out his program here: Rise Up Basketball Academy
47:30
March 21, 2020
S1 E1: Redefining The Meaning of Holistic Wellness with Functional Medicine Doctor Myles Brooks & Founder Jodi Plecity
S1 E1: Redefining The Meaning of Holistic Wellness with Functional Medicine Doctor Myles Brooks & Founder Jodi Plecity
This debut episode of the WoW Factor gives a broad perspective  on what wellness is and what it means to be well.  Dr. Myles, Jodi and myself as we discuss the topic as well as give you the scoop on what this podcast is all about. Dr. Myles is a Chiropractic Kinesiologist with an extensive background in Functional Medicine. Jodi Plecity is the founder of People's Rising Academy and titles herself an athlete at life. Jodi's mission is to bring health and happiness to those who have suffered through physical medicine, nutrition, and rehabilitation. Join us to discover your wealth of wellness. Follow the WoW Factor on Facebook and Instagram Find out more about Dr. Myles Brooks. Find out more about Jodi Plecity. Find out more about NeuroLife Center. Find out more about People's Rising Academy.
54:55
March 13, 2020