"What In The Wellness?!" A global perspective on integrative health &wellness Hosted by Ansley Knopf

We made it to a year!

In this episode we get real with Sophia, in part B of our discussion about what IS life coaching anyway?  Who needs a life coach and what makes life coaching different than other types of coaching?  Sophia tells it like it is, and offers a whole new perspective on life.  What are you waiting for? Reading this description is only slowing you down from the golden nuggets that she shares with us in this episode!  Hit play, relax and enjoy this fantastic and insightful discussion!

***Special Episode Release**  Usually, these are released on Thursdays, but because enrollment is happening until June 11th, I'm releasing this episode early so you don't miss out! In this episode, I am ECSTATIC to have a fantastic interview with Jessie Mundell.  Jessie Mundell is a Kinesiologist, Fitness Educator, and Fitness Coach specializing in  prenatal and postnatal exercise training.    Jessie is the creator of the Postnatal Fitness Specialist Academy, Core + Floor  Restore, To Pregnancy & Beyond, and co-host of the To Birth and Beyond podcast.  She's focused on effective exercise during pregnancy and postpartum, rehab of the  core and pelvic floor, and C-section recovery.  Jessie teaches people how to exercise  safely and strongly in pregnancy, and how to regain their core, confidence, and fitness  as moms and parents.   Jessie has worked with hundreds of women during and after their pregnancies and is  extremely passionate about giving them the care they need.  She also runs a  Certification program for hundreds of trainers and health professionals who want to  learn methods for training postpartum clients. She aims to steer the conversation away from the 'pre and post-baby body' madness  and into a place where women feel supported, encouraged, strong, and confident. Education and Certifications: ◦ Bachelor of Physical Education (Queen's University 2009) ◦ Master of Human Kinetics (University of British Columbia 2010) ◦ Professional Kinesiologist (Alberta Kinesiologist Association)  More information:   Website: http://jessiemundell.com ◦  Facebook: https://www.facebook.com/iamjessiemundell ◦  Instagram: https://www.instagram.com/jessiemundell My link to the Postnatal Fitness Specialist Academy- Enrolling until June 11th 2021:  https://programs.jessiemundell.com/pfsa-spring/?ref=448 Postpartum Resources:  Jessie Mundell Freebies: Freebies - Jessie Mundell PSI- Postpartum Support International - PSI

In this episode, we sit down for part A of our conversation with Sophia Hyde, a certified life coach.  In 2011, Sophia hit her breaking point. She was working over 80 hours a week, burning the candle at both ends and making no time for self-care or the relationships most important to her. She was carrying around an extra thirty pounds and constantly feeling exhausted. She and her husband were drowning in over $100,000 in debt that they couldn’t see a way out of, and she was waking up everyday having to go to a job she didn’t love.  In what could only be described as divine intervention, she spontaneously decided to take a one week sabbatical and press the pause button on life. She spent a week in voluntary isolation at home, in silence.  This decision to pause and listen was the beginning of a brand new journey.  She set a new course, executed the vision and now has a burning desire to help others who also feel there has to be more to life than the hamster wheel.  She and her husband created the life that once felt out-of-reach. On most days, it is filled with peace and calm, but it didn’t used to be. There were never enough hours in the day. Their net worth was growing in the wrong direction, and their dream life was feeling unrealistic.   For some people, success is defined as a luxury vehicle, home and wardrobe. For others, success is defined by intangibles. Sophia defines success as loving the life you live, loving the people you share it with, and most importantly, loving yourself.   She set out to create this for herself and find a way to teach it to others.  Using the principles of the Ziglar Wheel of Life, she transformed her life. She aligned her priorities with her habits. Now, she uses those same principles to guide others. As a Ziglar-certified coach, she is trained on how to help others define what success and peace-of-mind looks like to them and customize a plan to help them get there. Sophia and I talk about her journey, why life coaching is important, how it's different from other types of coaching and how you can stop "shoulding" all over yourself!  You can follow Sophia on instagram at @thesophiahyde or reach her on her website: https://sophiahyde.com/ Her recommended reads are: Books: A Million Miles in a Thousand Years by Donald Miller. The Big Leap by Gay Hendricks and the 7 Habits of Highly Effective People by Steven Covey And as always, please share this episode with a friend you think would enjoy it, and I appreciate your support by liking, sharing and following.  You can reach out with questions, requests and more at trainandflourish@gmail.com or reach me on instagram at @ansleyknopf_valkyrie. 

In this episode, I sit down with fellow athlete, coach and also newly expecting mom, Catherine Baswell. We both love coaching women to have a better relationship with food, their bodies and themselves and live their best life possible, free of restrictions and full of confidence! I'm so excited to have this talk with her and we get into it all! The crazy things we have had people tell us so far in pregnancy, the pressure of being a "fit" pregnant person, mom guilt and more. Join us!!

In this part b episode, we catch up with Karleen where we left off, following up on her talk at the women's event, her highlight moments, and lessons we have both been learning over the past couple of weeks.  We also talk about what to look for in a coach for women, setting boundaries, identifying our values, and living a life aligned with those values filled with intention and purpose!  Don't miss this conversation! 

It's been a heck of a year! 2020 was a wild ride and we haven't quite wrapped up with aspects of it.  The lack of control, the absolute chaos, wondering what the next day will bring.  None of this is new for moms, who wake up every day with all of these thoughts.  #momlife, right?  Karleen is an incredible coach who specializes in women's health and performance and also a mum to 3 beautiful girls.  We've caught up with her before, and she's back to give us the scoop on what life has been like in her part of Australia, what's changed, and how she's managing her own well-being, parenting 3 girls, running a business and keeping up with life as a whole.  Karleen is honest, real, and practical with her insights, thoughts and raw conversation around mom guilt, shame and how we as women and mom's really have to start noticing these mental patterns so we can break free and step into a life of freedom, joy and genuine health.  Join our discussion!  You can find Karleen on social media @moore2fitness and as always you can write in to the show, submit an interview application, or just follow me at @ansleyknopf_valkyrie or email at trainandflourish@gmail.com 

We're BACK!  For part B of our conversation with Gillian, a coach who lives in Barcelona, Spain and is an absolute joy to talk with!  Her authentic passion and zest for life and helping others live it to the fullest is tangible even through audio.  She's been up to all kinds of things since we last chatted, and we are catching up on her latest endeavors, what she's learned over the past few months and what she's teaching her clients now.  Don't miss out on this exciting part b!  You can find Gillian on instagram at @bitesizenutri and as always, you can reach me via email at trainandflourish@gmail.com or on instagram @ansleyknopf_valkyrie.  Have thoughts or questions for the show? Send them in!  Want to be a guest or know someone who would make an awesome guest? Send me a message or an email!  I can't wait to talk with you all soon!  Thank you so much for being here, and please like, follow, subscribe and share this podcast with a friend! 

Our returning guest, Gillian is back!  We join in another conversation about what we've learned and experienced over the past several months and so much more!  Gillian introduces herself like this: "Hi, I’m Gillian. I help busy people create nutrition and lifestyle habits so they can break through the cycle of yo-yo dieting and finally be able to maintain the results they’ve been looking for. I am a PN Level 1 coach as well as IIN Health coach and CrossFit Level 3 trainer. I love travel, eating (obviously!), spending time in nature, and currently live in Barcelona Spain." So cool right?  Gillian is an amazing person and incredible coach and I love our discussions!  I can't wait for you to join in!  You can find Gillian on instagram at @bitesizenutri  and you can find myself at @ansleyknopf_valkyrie or via email at trainandflourish@gmail.com 

Part B brings us the rest of the story... so far with Billy.  How his last meet went, what he learned, where he's headed in June and how he took on two hopeful powerlifting athletes, (one of them me)  And worked with them over the course of 12, no 10, no 8 weeks of prep and through their first powerlifting competition.  Laughter abounds and lessons are hard fought and learned.  Join in on our conversation!  You can find Billy on instagram at @schweaty_mercury  And you can reach myself on Instagram @ansleyknopf_valkyrie or via email trainandflourish@gmail.com Note: I apologize for the delay in posting, there were technical issues last week and the file upload refused repeatedly. 

In this episode, we begin by sitting down and having a conversation with my personal strength coach, and dear friend, Billy King.  Billy is a retired Army Veteran who writes music and is learning to produce. Long time assistant coach who recently starting taking clients of his own. He began training in December of 2014 after being retired for over a year. He was in bad shape and walking around at 293 lbs. He decided to start making changes and after two years of working on my own he learned about I3 strength and Performance where he met his Coach Brandon  and became a competitive power lifter. Billy is headed for the national powerlifting stage in June, and all the while he's composing music and strength training athletes of his own.  Of course, everyone has a story...and hardly anyone starts out theirs by jumping right into a sense of purpose, and powerlifting.  Join us in part a of this discussion as we start at the beginning of his story, and what brought him to this chapter of his story.  Be encouraged as you listen and connect, understanding we are all on our own journey with a physical and mental health.  If you'd like to follow Billy, he's available on instagram  @schweaty_mercury  Please share this episode with a friend, and like/share/subscribe/follow this podcast so we can continue to grow!  I greatly appreciate your support and I am looking forward to hearing all your listener questions and comments!  Reach out to me on instagram @ansleyknopf_valkyrie or via email at trainandflourish@gmail.com

Amy Getz believes wealth and financial freedom are for everyone and is especially passionate about helping women know their worth.  She is a financial advisor with IRC Wealth, an SEC registered investment firm in Atlanta, GA, a CPA and a CDFA® (Certified Divorce Financial Analyst).  She is also the Money & Finance Chapter Director of the national What Women Want Networking organization.  Amy is on a mission to educate women about their finances and empower them to set big goals for their financial future.  Letting go of limiting beliefs around money and facing the real numbers allows women to quiet the stress loop in their mind and elevate everyone around them.  Wealthy women change the world.   When she’s not working, Amy loves to travel with her family, connect with friends or read a good book. And in this episode, we continue our conversation about wealth, finances, savings, and some VERY EXCITING news for entrepreneurs!  Join us for this continuation of last week's discussion!  You can reach Amy at @amywgetzfinance on Insta, Amy Getz on Linked In or at her website: https://ircwealth.com/ And as always you can find me on instagram at @ansleyknopf_valkyrie 

I'm so excited to have such an incredible discussion with Amy Getz in these next two episodes!  We discuss so many great things about money, mindset, limiting beliefs and how to start saving!  Who is Amy?  Amy Getz believes wealth and financial freedom are for everyone and is especially passionate about helping women know their worth.  She is a financial advisor with IRC Wealth, an SEC registered investment firm in Atlanta, GA, a CPA and a CDFA® (Certified Divorce Financial Analyst).  She is also the Money & Finance Chapter Director of the national What Women Want Networking organization.  Amy is on a mission to educate women about their finances and empower them to set big goals for their financial future.  Letting go of limiting beliefs around money and facing the real numbers allows women to quiet the stress loop in their mind and elevate everyone around them.  Wealthy women change the world.   When she’s not working, Amy loves to travel with her family, connect with friends or read a good book. Some topics we discuss during today's episode that outline how Amy coaches her clients:  Overcoming limiting beliefs - scarcity versus abundance mindset  Simply your finances - stop overcomplicating things.  Automating your savings with basic steps to follow You don't want to miss this episode!  You can find Amy at: @amywgetzfinance on Insta, Amy Getz on Linked In and her website: https://ircwealth.com/ And if you or someone you know would like to be a guest on the podcast, please submit inquiries to trainandflourish@gmail.com  You can find and follow me on instagram at ansleyknopf_valkyrie  And as always please like, follow/subscribe and please send this episode to someone you think would enjoy it! 

In this episode, I am so excited to sit down and have a wonderful conversation with Andrea Caprio, who is the founder and CEO of Wellness methods, Master Certified Transformational Nutrition Coach, Digestive & Hormonal Health, Weight Loss and Emotional Eating Expert.  She helps busy people to overcome their emotional eating and weight loss issues permanently so they can stop yoyo dieting and feel more confident. Interests and Accomplishments: Master certified transformational nutrition coach and helping my clients to achieve permanent transformation are my biggest achievements professionally.  She says: "Privately I am super proud of my 2 kids and how they grew up to being the most amazing beings.  I am crazy about cats and I love skiing and diving and just live my life the best I can."  In our conversation we talk about her personal health journey, how she came to be an integrative wellness coach, and what makes her approach so unique.  We discuss questions like:  What makes your way of working with clients different?   Why do so many people have trouble overcoming weight issues   What are some success stories of how people conquered weight issues?   What tips or resources are particularly helpful for people striving to overcome emotional eating, weight issues? And many more!  As a gift for our listeners, Andrea is  offering  2 gifts for those who want to dive in deeper:  Here is my "Quit Sugar cravings workbook" https://wellnessmethods.com/sugar-cravings-workbook/   And she has set aside 5 spots for those who want a to get on a call with Andrea to help them implement action steps in her:  "Forever perfect weight consultation" Apply here https://wellnessmethods.com/foreversexyweight/ You can get in touch with Andrea on instagram @wellnessmethods as well as on Facebook or at her website: https://wellnessmethods.com/ And as always, if you like this episode, please support us by like, share, following and sending this episode to someone you think would enjoy it.  If you'd like to be a guest on the podcast, please email me with "Podcast Guest" as the subject line to trainandflourish@gmail.com  and you can find me on social media @ansleyknopf_valkyrie

In this fantastic episode, I get to sit down with fellow PN coach and friend from the "land down under", Karleen Moore.  Karleen is an amazing soul and: a Women’s Wellness Coach; Personal Trainer; Small Group Coach, Wife, Mum, Friend & Animal Flow lover!  Some of her interests and accomplishments include:  The outdoors, women’s health & hormones, Animal Flow, elevating & supporting women   Accomplishments include: - Moore 2 Fitness - PN Level 1 & 2 - Animal Flow Level 1 (working on Level 2) - Pre/Post Natal  - Gymnastics Coach - Being a Mum to 3 healthy strong little ladies - Creating my own successes In this episode, we sit down to talk about mumlife, the effects of covid internationally, and how she's helping women and mums reconnect with themselves, self care and fitness.  Karleen is passionate about helping women live their best lives and encourages a "go with the flow" mindset to mitigate stress.  She's a dear friend of mine, and a greatly respected colleague.  I'm so excited for you to hear this episode and meet Karleen!  You can follow her on social media at @moore2fitness and on Facebook at Moore2Fitness.  She also recommends following Alisha Smith, Nardia Norman & Brene Brown for more great women who encourage and inspire.  If you or someone you know would like to be a guest on the podcast, please connect with me on instagram @ansleyknopf_valkyrie or by email at trainandflourish@gmail.com  I look forward to connecting with you soon!  And please like, share, follow, subscribe if you like what we're doing here, and would like to see more! 

In this episode, which was recorded during the middle of 2020, Kara and I sit down to talk about the start of her personal yoga journey and what she has learned so far.  Like many aspects of wellness, each journey is uniquely personal and for many of us, our perspectives are reflective of those experiences.  While yoga is a deeply personal and unique journey for all who practice, I love hearing everyone's story.  From the ancient deeply rooted in all limbs of yoga, who practice daily, to those who are just dipping their toes in the water for the first time, yoga holds space for you.  Let's listen in together on Kara's experience, what yoga has given her so far and how she hopes to bring the calm and centering to others through their own practice.  **Please note that all yoga instructors share their own personal and professional opinions, philosophies, teaching methods and practices. This is one perspective and story out of many. Like coaches or therapists, keep trying different instructors, class styles and ways of practicing until you find the one that serves you best.**  Kara also owns and operates a cryo-therapy business in Augusta, GA and helps to bring recovery through multiple modalities to her community.  Cryocare just recently celebrated their 5th anniversary! Head on over to their social media or in person to give them some love! You can follow Kara at @thecyrocare on Instagram and Facebook!  And as always you can reach me via email at trainandflourish@gmail.com or @ansleyknopf_valkyrie on Instagram. 

**Headphones Warning for Little Ears** In this episode, I am so happy and honored to sit down with Maria Angelova, of Rebellious International.  Maria Angelova of Rebellious International is the body-mind coach, founder & CEO of Rebellious Intl, a lifestyle and wellness company. The company's mission is to empower clients through intentional movement and mindfulness. The goal is to uncover one’s authentic and best self so he/ she can live a purposeful, calmer and more productive life.   Maria’s unique experience in both the Corporate Finance and Entrepreneurial worlds provides her an edge as a dynamic motivator and educator in the workplace wellness space. Maria can relate her own experience to the transformational power of self care – producing happier, more focused and productive leaders and employees.   Prior to founding her wellness company, Maria was a Finance Director and a professional with 17+ years of progressive corporate experience. Born in Bulgaria, Maria moved to the United States in 1992. She graduated summa cum laude from both the University of Georgia (BBA, Finance) and Georgia State University (MBA, Finance).    Outside of Pilates, Maria stays busy balancing family and her entrepreneurial life. Maria’s favorite job is being a mom to her 10-year old daughter, Sofia. Maria enjoys learning, working out, Latin dancing, traveling and spending time with family and friends. We discuss: Pilates and the journey discovering our peace and purpose through movement of the body and stillness of the mind.  You can find Maria at her website: https://angelova.mykajabi.com/  And follow her on social media: FB: rebelliousint  IG: @rebelliousintl  Linked In: Maria Angelova And as always you can reach me at trainandflourish@gmail.com and on Instagram at @ansleyknopf_valkyrie

In this episode, I sit down for a chat with my childhood friend, and now Licensed MSW, to talk about children's welfare and wellness.   Atura has her Bachelor of Social Work, Master of Social Work with an Emphasis in Trauma and Emergency Management, and is a Licensed MSW in the State of Georgia. She has also been trained in trauma and trauma treatment, Forensic Interviewing, and Positive Parenting.  Her experience includes Department of Family and Children’s Services (DFCS), Court Appointed Special Advocate (CASA), crisis shelters, girls’ group homes, and, currently, a Child Advocacy Center (CAC).  We cover many topics and questions including:  1. Questions about childhood trauma and widespread affects and treatment option.   2. Questions about what the public at large can do for children, what they need to know about abuse that is not common knowledge.   3. Questions about our systems understanding of children and trauma and parents.  4. Self care and balance in this field of work  Perhaps now more than ever, in the face of a global pandemic, we need to know the signs and also what help is available to children locally.  The statistics for increased abuse and trauma during this isolated time has increased drastically.  Atura shares many practical tips on how to start implementing positive parenting, what we as a public community can do to take action and offers resources for further education and assistance.  She recommends the following for additional reading: The Body Keeps Score by Bessel Van der Kolk, The Glass Castle (book or movie), The Boy Who Was Raised As a Dog by Bruce Perry Local resources for the state of Georgia include:  Child's Advocacy Centers of Georgia www.cacga.org  National Resources Include:  The National Child Traumatic Stress Network  www.nctsn.org  Childhelp - www.childhelp.org  If you or someone you know would like to be a guest on a future episode, please send an email to trainandflourish@gmail.com  Or if you'd like to send a message into the show, you can also do that via email or by submitting a voice message.  Please like, share, follow and subscribe so we can continue to grow our wellness in our community together! 

In this episode, I get to sit down and have a FANTASTIC conversation with Jess Bost, RICP®, CFP Candidate® Jess's company is called "Wealth is Strength" her tagline? "Building wealth is like building strength- let's do it together." Jess is a female entrepreneur, mom, Cross-fit coach and athlete AND a financial planner.  Pretty much, an all-around badass.  Jess started out with a love and passion for helping others reach their goals for their lives through health and fitness, and coaching them along their journey. As her own journey evolved, she found a new way to help folks take their health to an even deeper level, financial health.  Why financial planning? "My reason for becoming a financial planner is deeply personal: I see many friends and family struggling to get the help they need to map out their financial future, and I want to help..."  A critical component of "deep health" philosophy our beliefs, relationship and mindset regarding finances is an essential piece of our health picture.  Utilizing her crafted skills from fitness coaching, and the step-by-step, a little better than yesterday mindset, and a compassionate, empowering approach, Jess now coaches individuals to financial health as she continues coaching fitness too.  Jess brings a unique approach to talking money, future plans, budgets and lifestyle and is especially passionate about bringing more women to the table and conversation about finances. She wants to empower them through greater understanding and comfortability in discussing finances and also being able to have proficiency and skills so they are enriched with better financial health as well.  You can reach Jess at her website: www.wealthisstrength.com Or on social media!  I know you will absolutely love the conversation that we have today, so go ahead and start listening!!  You can reach me for inquiries, show notes/messages/requests or interview proposals at trainandflourish@gmail.com or on instagram: @ansleyknopf_valkyrie 

We're back for another functional nutrition episode! This one is what you're looking for if you are curious about thyroid, gut and your liver and how they're all connected!!  In this episode I get to have a fantastic conversation with Jenn Malecha.  Jenn Malecha supports busy, health-mind professionals in taking back control of their health by giving them access to the right lab tests and resources so they can find the missing pieces of their health puzzle, actually fix what is wrong, and get back to feeling like themselves again.  Using over a decade of personal training experience, training in Functional Diagnostic Nutrition, and Transformational Coaching, she creates personalized health-rebuilding programs for clients that are realistic and sustainable for long-lasting results, and that empowers clients to be the boss of their own health.  If you’re ready to look at the “big picture” of your health (not just one disconnected piece at a time), to embrace healthy as a way of being, and to stop settling for anything less than you deserve when it comes to your health and happiness then Jenn is exactly who you've been looking for! If you're ready to connect with Jenn, you can follow her on Instagram and Facebook @wholistichealthboss  or reach her at her website: https://wholistichealthboss.com  Please like, share and follow the podcast to continue growing this podcast so I can continue to spread health, wellness and healing to more people!  If you'd like to submit listener questions, apply to be a guest on the podcast, or just would like to send feedback, please do so either by email:  trainandflourish@gmail.com or follow me on IG @ansleyknopf_valkyrie.  Thanks for your support! 

In this episode I sit down with Reed Davis to have a fantastic conversation about functional health.  Reed Davis, Board Certified Holistic Health Practitioner (HHP) and Certified Nutritional Therapist (CNT), is an expert in functional lab testing and holistic lifestyle medicine.  He is the Founder of Functional Diagnostic Nutrition® (FDN) and the FDN Certification Course with over 3000 graduates in 50 countries. Reed served as the Health Director at a Wellness Center in Southern California for over 10 years and with over 10,000 clients is known as one of the most experienced clinicians in the world. Reed serves on the Advisory Board of the American Natural Wellness Coaches Board and the American Association of Natural Wellness Coaches.  He lives in the US and when not teaching the FDN Certification Course and helping his graduates build their private practices, he is usually found gardening or riding motorcycles. What are you interested in? Proudest Accomplishments? Other than building my business and world-wide community of FDN Practitioners?  I love riding motorcycles and try to get into the nearby wine country, mountains and desert once a week or so, where I stop at out-of-the-way antique and gem shops or the odd biker bar.  I have made many cross-country trips including motorcycle rallies in Nevada and South Dakota.   I love gardening and have planted over 2000 succulents in my gardens, planters and property in So. Cal.  I own and operate a mini resort in the hills East of San Diego, overlooking a vast natural landscape and huge reservoir, and spend 1-3 hours per day outside working on my property. I love to entertain and am known for small catered gatherings, wine-tastings, hiking and almost year-round dazzling sunsets. Who or what has been the greatest influence in your personal health journey? Working in a natural wellness center and learning from many of the top pioneers in “alternative medicine” has had a tremendous effect on my own personal health journey.  The primary three people who mentored me in the early years were Drs. Bill Timmins, Bill Bailey and Bill Wolcott.  Timmins taught me to use functional lab work to identify the underlying causes of almost every chronic stress-related condition.  Bailey gave me insights and guidelines that helped refine my approach to identifying “healing opportunities” and how to address each problem using general principles of healing vs specific treatment.  Bailey helped to define the distinct lines between “practicing medicine” and “building health” and is still a friend and mentor over 20 years later.  Wolcott taught me how to see food as medicine and how to determine the correct diet for each individual based on his system of Metabolic Typing®.  While other mentors were very instructive, these three Bills were the most significant in the early years and, combined with my own observations from running thousands of labs on thousands of people, helped shape the Functional Diagnostic Nutrition® (FDN) Methodology and the DRESS for Health Success® Systems. You can follow Reed at:  https://www.facebook.com/FunctionalDiagnosticNutrition/  https://twitter.com/FDNtraining  https://www.youtube.com/channel/UC7xDnEKCe9gKeWZ2vbE3C8w  https://www.instagram.com/fdntraining/  https://www.instagram.com/fdntraining/ And as always, like, share and follow the podcast!! Emails for interviews and questions: trainandflourish@gmail.com

1 in 10. Remember that number.  In this episode, we dive deep into Sara's story. She tells us: "My story began when I was only 12 years old but some unanswered health concerns took center stage while I was in AIT for the Army in 2017. This began the long fight that has led to my becoming an advocate for women's reproductive health.  Who or what has been the greatest influence in your personal health journey and why? Having to fight for my health after going through many unnecessary treatments that left my body traumatized and left me with few options. I was broken and decided that I had to speak for those who didn't know what I had learned.  Advocacy and education is necessary when there are so few resources out there." Her takeaway piece of advice is: "Advocacy and self education is key." To support Sara's mission and to help educate and empower more women to bring healing into their lives, you can find Sara at: @thefightingspoon on Instagram.  Please like, share, and follow this podcast to help bring more guests like Sara to help provide better education, advocacy and awareness for this critical issues in our world.  And if you or someone you know would like to be a guest on the podcast, please send an email to trainandflourish@gmail.com, subject line: podcast guest.  Thank you for your listening and support!  Endometriosis resources:  https://endowhat.com/ Facebook group: Nancy's Nook  #endo  #fightingspoon  #trainandflourish  #whatinthewellness #womenshealth 

**Sale discussed in this episode ends Jan 20th, 2021**  In this episode, I sit down to talk with Valarie Wingate, who is an ambassador for Tru Aura.  Tru Aura's website explains its products as:  "FEED YOUR SKIN A HEALTHY DIET.  OUR PRODUCTS ARE MADE WITH CLEAN, CLINICALLY-PROVEN, HIGH-QUALITY INGREDIENTS THAT NOURISH YOUR SKIN, MUCH IN THE SAME WAY A HEALTHY DIET NOURISHES YOUR BODY. " PROBIOTICS HELP MAINTAIN A HEALTHY MICROBIOME WE USE PREBIOTIC AND PROBIOTIC INGREDIENTS AS THE FOUNDATION OF ALL TRŪAURA PRODUCTS, AND THEY ARE BENEFICIAL FOR ALL AGES AND SKIN TYPES. We use prebiotics and/or probiotics in all of our formulas. Applying these ingredients to your skin can stimulate the production of defense cells that restore your skin's natural balance and stabilize its immune system. Not only does this help your skin look healthy, young, and clear, but it may also decrease sensitivity, redness, and inflammation."  In this episode, we discuss skin microbiomes, what they are, why it's important and relevant to your health and how you can start taking steps to improve your overall health through supporting your skins microbiome.  If you would like to know more about Tru Aura and skin support, you can reach Valarie on Facebook or her website:  https://truaurabeauty.com/vjwingate And as always you can find me on instagram at @ansleyknopf_valkyrie or via email at trainandflourish@gmail.com  Please like, share, follow and subscribe to keep supporting the podcast! 

This episode is one that aired earlier, but given everything going on in the world, I am bringing it back this week. New episodes resume next week!

In this episode, I am honored and honestly laughing my way through this fantastic conversation with the one and only, Ren Jones.  Ren is a certified trainer, nutrition coach, and corrective exercise specialist who focuses on coaching moms over 30. After losing his brother, sister, and mother to lifestyle-related health issues, he left the corporate world to start his own health and fitness business and found his passion in helping clients all over the world through online coaching.  More than this, Ren is a genuinely amazing HUMAN. He's the type of person that leaves you feeling like the world is still full of goodness, magic, and laughter and makes you feel as though you can spread some grace, love, and joy around too.  He is pure fun to talk with, and this conversation is filled with laughter, and a metric ton of valuable advice, hard-learned lessons, poignant life experience, and a beautiful passion for helping others to live their best lives.  Ren is a blessing to know, and you won't want to miss his content.  You can follow Ren on social media @fitnessjonestraining and at his website: https://www.fitnessjonestraining.com  His piece of takeaway advice? "Give yourself grace instead of discipline." and he recommends reading: Atomic habits, The four agreements, Roar.  If you or someone you know would like to be a guest on the show, please submit your application to trainandflourish@gmail.com  And as always, to make sure you never miss an episode, and so you can send listener questions, discuss the show, and more, follow me on Instagram @ansleyknopf_valkyrie 

In this episode, I sit down to chat with Meg Stolt,  She is a runner and Triathlete turned coach after a variety of circumstances that showed me how much she loves teaching and coaching.  She has achieved both her BA and MS and am invested in girls (of all ages) in sports.    Among her other accomplishments, she holds both the USA Triathlon Youth and Junior Elite Certification. Her writing includes Continuing Education for the AEA, and presenting includes the International Aquatic Fitness Conference, as well as a variety of guest lectures and workshops.  She says: "My emphasis is performance and I currently own the OtterTriTeam and the PinkOtters (a women’s triathlon team).  Both teams are about having fun while challenging our limits.   One of my professional goals for 2021, is to increase the growth of the PinkOtters, as well as my HighSchool Tri Team, providing more opportunities for young women to compete." Meg has excellent advice for women, athletes, and just life in general!  Her one takeaway piece of actionable advice? "Eat the Cake.    Nike says, just do it.   We have all these rules for our journey.  The do’s and dont’s and we get so caught up in those, we miss the adventure.  So take a moment and eat the cake.  Laugh out loud.  Enjoy the process." She recommends the following books and podcasts for personal growth:  I just finished reading Greenlights by Matthew McConaughey.  I loved this book.   So many takeaways to living.  On IG:  I love @mosssportsperformance — he shares his coaching, but also awesome posts about team culture and building character and teams.  Podcasts:  the growth equation by Brad Stulberg and Steve Magness (their books Peak Performance and Passion Paradox are on my shelf)  And Young Heretics — I love the discussion of literature, how it may apply to today’s society and culture. If you're interested in triathlon training, and/or would like to follow Coach Meg, you can reach her at her website:  https://msjathletics.com  And on social media  Facebook: MSJAthletics and OtterTriTeam Instagram: @coachbatmeg Twitter: @msjathletics And as always, if you or someone you know would like to be a guest on the show, please submit requests to trainandflourish@gmail.com  and you can find me on Instagram at @ansleyknopf_valkyrie 

In this episode, I have a great discussion with Paul Levitin who is a health and fitness enthusiast, who has built his career around helping people lead healthier, happier lives. As a personal trainer, strength and mobility coach, nutrition coach, and board licensed health and wellness coach, Paul uses his unique blend of knowledge and abilities to guide clients through the struggles of day to day life. Paul is a Certified personal trainer, Certified Strength & Conditioning Specialist, PN certified, certified mobility specialist, Master Certified Health & Wellness Coach, National board-licensed health & wellness coach. We talk about questions like:  Thoughts on motivation?  Why is mindset so key?  3 common mindset mistakes that hold people back?  Where the fitness industry has gone wrong? What is important for change, vs what most people think is important/focus on? Paul can be found at his website: https://www.instagram.com/paullfit/  and also on Instagram at @paullfit  If you would like to write in questions to the show, apply to be a guest on the show, or know someone who would like to be on the show, please send an email to trainandflourish@gmail.com.  I look forward to hearing from you!  And as always you can find me on instagram @ansleyknopf_valkyrie 

In our reflection end of year series, I bring you JC Nieves once again to share his story and his amazing perspective on life, women's silent emotional load and the most important part of creating change in our lives, the fear of failure.  JC is a GGS-1 (Women’s Coaching Specialist- Level 1) ⁣, PN1 (Nutrition Coach - Level 1), PT (ISSA Certified Personal trainer), OTA (Certified Online Trainer). He shares his story:  I used to weigh 230 pounds and know first hand how hard it's on your mindset when it comes to weight loss.  I’ve been married for 22 years. I have 2 sons (oldest 19, youngest is 15). I don’t have any sporting ability. I sucked at every sport I tried as a kid which led to poor self-esteem, lack of confidence & a sense of belonging.   I was always picked dead last.   To this day, I won’t play sports which is why I love lifting weights. It’s just me against me. I hate competition. I was bullied in HS, berated, and almost molested by a family member. This created body image issues that still linger with me to this day.  I don’t feel comfortable in a room with guys or hanging out with them. I don’t have anything in common and feel threatened & judged by men (I’m sure it’s side effects from bullying and family issues)  I’m passionate about empowering women to feel good about themselves. This goes back to my childhood as my mom, grandma, sister, and spouse are strong influences to this day.JC and I discuss the following questions and more:  1. What are you holding on to that needs to go by the end of the year? FEAR of failure. Failing is essential when it comes to changing our lives.   2. Do I have to do everything perfectly in order to get results?   3. Do I have to do everything all at once? No. One of my core principles is "simplicity over complexity".   4. Is taking care of myself selfish? Not at all. We only have 1 body, 1 life to live. It's extremely important to take care of ourselves first so that we can take care of others in our lives.   5. What's the easiest way to get started improving my life? To follow JC, you can find him on facebook at FB: JC Nieves And as always you can find me on instagram @ansleyknopf_valkyrie and my website www.trainandflourish.com  If you or someone you know would like to be a guest on the podcast, please send an email to trainandflourish@gmail.com  If you have any topic requests, or would like to write in to the show, please send an email to trainandflourish@gmail.com 

Our December series; Reflect, Restore, Renew- is all about taking some time to connect with ourselves again.  To sit with our feelings, especially in the uncomfortable, take time to reflect on everything this year has brought us and lessons learned.  And to offer steps to restore and rejuvenate your mind and body during this season. I hope that these episodes will help you to find ways that you can create intentions that renew your self-care, your sense of purpose, and bring you hope as we go into the new year.  In this episode, Jenn and I have a great conversation about the work she is doing and what she's learned through her personal and professional journey.  Jenn is a certified personal trainer (specializing in weight loss and transformation) and holds a masters degree in counselling. Jenn’s creative approach and unique combination of skills allow her to individualize training or transformation programs specially to each client. Her philosophy of 1% better every day provides a supportive relationship with her clients in moving forward and continually improving body and mind to achieve personal success.  You can find her at Prime Fitness Inc on social media.  And as always you can reach me on instagram @ansleyknopf_valkyrie and if you would like to be a guest on the podcast, please send me an email at trainandflourish@gmail.com.  *** When this episode airs, it will be preceding Jenn's Online Health Summit, which you can click the link here for a free ticket.  If you or someone in your life is struggling with their health and feeling isolate or hopeless, listen to the Weight Escape; Holiday Edition for tips, support and inspiration to make thrive through the holiday season. Grab your Free ticket here https://the-me-project.mykajabi.com/theweightescape (I'm also one of the guest speakers!!)***

In this episode, I have a great conversation once again with JC Nieves.  JC is a beekeeper, loves to cook (hates cleaning afterwards) and considers himself a great baker. He can make a meal out of anything in the pantry or fridge.   As for accomplishments, since 2016 he has complete: GGS-1 (Women’s Coaching Specialist- Level 1) ⁣, PN1 (Nutrition Coach - Level 1), PT (ISSA Certified Personal trainer), OTA (Certified Online Trainer). JC lives in North Carolina with his family, and in between coaching women to live their best healthy lives, he keeps his bees in his backyard.  This discussion was fascinating and I learned SO much!  I'm so excited for you to hear all about bees, why they're so critical to our survival, our food sourcing, as well as fun amazing facts about their bee life.  (For instance, did you know there is a BEE RAVE inside the hive every winter?! What?!)  If you're interested in learning more about bees, and getting connected with your local beekeepers, you can find more information at this website:  American Beekeeping Federation (abfnet.org) State and Local Beekeeping Organizations - American Beekeeping Federation (abfnet.org) For information about bees and honey, you can find more here:  Pollination Facts - American Beekeeping Federation (abfnet.org) Honey Facts - American Beekeeping Federation (abfnet.org) Looking for something for the kids?  10 facts about honey bees! | National Geographic Kids (natgeokids.com) Know someone who would like to be a guest on the podcast? Email me at trainandflourish@gmail.com  And please like, share, follow/subscribe so I can continue to bring you more of these great conversations about global health! As always you can find me on Instagram @ansleyknopf_valkyrie Submit listener questions or topic requests to trainandflourish@gmail.com 

In this episode, we continue the November Series, Healthy, Happy, Harvest with a chat with our lovely friend, Juli Madacey.  Juli tells us about herself:  "I love traveling and staying active. I've been an exchange student twice in my life and got the travel bug that has been with me ever since. I've been ordained as a Priest and knighted as a Dame of Grace with the Hospitaller Order of the Knights of St. Lazarus (a religious medical order).  I now live in Italy continue to pursue my passion for nutrition and wellness.  I have certifications as a Pn L2 Master Nutrition Coach, Certified Online Trainer, TRX Level 1, Holistic Nutritionist, Master Herbalist, and Aromatherapist."  In this episode, we talk all about herbs! Where they come from, how they're grown, their ancient uses, and how they're still helpful today. We talk about their many properties, uses, ways to prepare them, and how to get started growing and harvesting your own herbs!  Herbs are a powerful component of your health and work as an adjunct to many other treatments and modalities of health.  Tune in to make sure that you don't miss anything during this fantastic conversation!  You can find Juli ( and ask her more questions about herbs!) at her website: http://www.evexiahealth.com And as always you can reach me on Instagram at @ansleyknopf_valkyrie Want to be a guest or know someone who would be a great guest? Send an email to me! I'm currently booking for 2021 episodes!  trainandflourish@gmail.com  Have a listener question or topic suggestion? You can submit those via email too!  And as always, we appreciate your support! So please like, share,  and follow so I can continue to bring you more of these amazing interviews! 

In this continuation of the November Series, Healthy, Happy Harvest- I am incandescently happy to debut our first episode with Laurie Weeks!  Laurie is a healthy living advocate and a bringer of pure joy to every room she enters and every person she meets!  She is the embodiment of living her best life with an impassioned vision of helping others do the same.  As a self-proclaimed novice tower gardener, she uses her child-like wonder, curiosity, and joy to cultivate and grow food easily from the comfort of her home and patio. And then inspires others to find the joy in their food and subsequently their health through education, advocacy, beautiful photos and all-around fun! You can always catch her opening up her home with beautiful hospitality to taste the goodness of the garden, and as she says: "I bring the food in from the back door and the friends through the front door and we all meet in the middle in my kitchen."  We discuss our passion for helping people find their way to their best lives in health, with the cornerstone of nutritious and delicious food.  We also discuss the importance of our relationship with food, how it's sourced, how connected we are to it, and how we enjoy and partake in it.  Food is so much more than fuel. And it can and should bring us joy as well as nourishment.  I know you'll enjoy this discussion, and probably want to start your own tower garden!  You can find Laurie, her beautiful Instagram, and ask her all the tower questions you have at @laurieweeks.  And as always, you can find me @ansleyknopf_valkyrie and @trainandflourish. 

To kick off the November  series of Happy, Healthy Harvest, I am pleased to share my discussion with Sarah Rucker.  Sarah shares about herself: "I was born in rural Mississippi.  I joined the military at 18 and am now in the twilight of my career, preparing for retirement.  We knew that this would be our last duty station and wanted to get back to our roots and work toward a homestead and at least partial sustainability.  We have 18.5 acres in rural Georgia where we are a few years into gardening and raising poultry."  Sarah shares her journey through a cancer diagnosis and what that changed for herself and her family.  She answers the all important question of "When is the best time to start?" making a change or working towards better health?  What is the best time to start?  I have come to the personal conclusion that there is no best time.  There is only the time you make.  A lot of people try to kick things off after the new year as a New Year's Resolution.  Don't wait.  Start now.  Do as little or as much as you want without overwhelming yourself.  You will not get this time back, but you may be able to extend what time you have in the long run.  And she recommends reading: For gardening, you want to go with the old classic - Farmer's Almanac.  It is super informative and they are online.  I like to watch Homestead Rescue, and find some of the workarounds and saves that they do very cool and helpful.  For reading, I like Hobby Farmer, The New Pioneer, and sometimes Mother Earth magazines. And offers the actionable and timely advice:  You can let life happen or make life happen, and I would encourage anyone to work to control what they can within their sphere of influence...and work through the stuff that they cannot control in the healthiest way possible.  Do as much or as little as you are comfortable with, but do something. You  can follow Sarah and her journey on her instagram and her website: @themotherruckinghomestead And as always you can find me at @ansleyknopf_valkyrie and @trainandflourish or email me at trainandflourish@gmail.com  Want to be a guest on the show? I'm now accepting applications for guests for the 2021 season!  Please send an email to trainandflourish@gmail.com with the subject line: Podcast Guest  

In the final episode of my birthday month series, I am honored and excited to interview Dr. Juan Michelle-Martin.  "Dr. J" is an incredible woman, brilliant entrepreneur and passionate practitioner,  there is absolutely no doubt as to why she is one of the most sought after pelvic floor physiotherapists. With her business and practice JMM Health Solutions based out of Atlanta, GA- she offers both in-person and online services for women, men, pediatrics, and athletes.  In our discussion, we discuss what even IS pelvic health? Why is the pelvic floor so important and what is creating all the "buzz" around the pelvic floor and core. Who should see a pelvic floor physio and when. What can women do to help support their pelvic health. How does gut health play into pelvic health? Who should schedule a pelvic floor consult? And SO MUCH MORE.  This episode is JAM PACKED with incredible info and insights, and you'll be wanting to hear even more from Dr. J!  You can find her and her amazing content, (she's one of my top 10 people to follow on social media.) at her website: www.jmmhealthsolutions.com or her FB and IG- JMM Health Solutions, @thepelvicperspective  And as always you can reach me at my email trainandflourish@gmail.com or on my IG @ansleyknopf_valkyrie and @trainandflourish

In this episode, part 4 of my Birth Month Series: Supporting Women from TTC to Beyond Postpartum. I am honored to interview Saintete' Martinez.  Saintete' Martinez,  is the owner of WH365, LLC, and a Transformational Holistic  Coach that focuses on self-care.  She has a BS in Psychology and holds  the following certifications: Certified Health Coach via IIN; Certified  Yoga Teacher (200hr;specializing in Prenatal and Restorative Yoga);  Certified MamaGlow Doula and Certified Steamy Chick Vaginal Steam  Facilitator. Saintete' is a life long learner who strives to learn  better ways to help women on their self-care journey. In our discussion, Saintete' shares her personal experiences that led her to become a doula and an advocate for mothers, especially for black mothers, and her professional experience seeing the health disparities and systemic racism that have worsened rather than improved.  The Black Maternal Health Crisis is not only an atrocity, it is a current one. This is not something that has faded into a painful past.  The mothers in our communities that are dying, yes DYING, are dying THIS year from institutionalized racism.  In this episode we discuss the desperate need for not only awareness of this crisis, but action.  Saintete' outlines steps that listeners can take, as well as offering both hope and support for black mothers that are listening as well.  Her primary advice to black mothers is to find a doula, and value and invest in their health, while releasing and putting an end to traumatic births.  She has also prepared some notes, references and resources which will be linked below so you can both educate, advocate and create change in your community and save mother's lives.  She also recommends that you follow:  Latham Thomas- Owner of MamaGlow  Chama Wyodek- Owner of HomeGrown Babies 4Kira4Moms - on FB and IG, non profit started by Kira Johnson's widowed husband, Charles Johnson, to honor his wife's life and legacy by preventing other moms and families from birth-related  deaths.  You can find Saintete' @WholisticallyHealthy365 (IG & FB)  And as always, you can reach me at my email trainandflourish@gmail.com or on IG @ansleyknopf_valkyrie and @trainandflourish

To continue with my series for my birthday month, supporting women from TTC through postpartum, we continue with my interview with Doula Melissa Schultz.  Melissa is a Certified birth doula with DONA Int.  A CLC Spinning Babies certification  Cloth Diaper Educator And she loves helping moms feel empowered as they transition from pregnancy to newborn life! In our discussion about preparing for postpartum we discuss questions like:  Why is preparing for postpartum important?  What can we do to prepare for postpartum?  What elements of the postpartum stage are often overlooked?  How can spouses/partners support the postpartum mom?   What do you wish you had done differently postpartum? Melissa can be found at @strongbirthjourneys @hope_infusers and her actionable advice is:   Know where community resources and support exist and communicate with  your partner about how to handle household needs before the baby arrives. She recommends you follow @themotherdoctor @thebreastfeedingguru  and read the book: The 4th Trimester.  And as always you can find me @ansleyknopf_valkyrie @trainandflourish or via email at trainandflourish@gmail.com.

Continuing my birthday month series on supporting women through TTC and beyond postpartum, I am interviewing Caitlin Tarleton of Kiwi Birth and Baby. Caitlin shares about herself:  Hi, I am Caitlin and I am a hypnobirthing mom and a hypnobirthing instructor! I fell in love with calm birthing through my own hypnobirthing course when I was pregnant with my oldest.  It was a  transformative experience for my life.  This course helped me gain calm in every pregnancy and in my life. I use these strategies to find calm in parenting and help my children do the same.  After the birth of my youngest, I was ready to pass this knowledge on to more moms.  I had that same transformative experience as I went through the training.  I  truly believe in the power of self-hypnosis and the ways it can help with a positive birth experience and positivity in life. We discuss questions like:  What is wrong with birth in this country? What can providers do to support better birth? What is hypnobirthing?  Is hypnobirthing only for homebirth? What options exist for mothers?  And her actionable advice to moms and future moms: "Get cohesive, independent, childbirth education."  She recommends you follow: Evidence Based Birth, ICAN, Hypnobirthing International. You can follow her at @tinykiwibirthnbaby on facebook and instagram.  And as always you can find me @ansleyknopfvalkyrie @trainandflourish and email trainandflourish@gmail.com 

During my birthday month celebration, I'm bringing  birth related series of interviews to support women from TTC through Postpartum.  I'm interviewing natural fertility experts, to hypnobirth, pelvic floor physios, doulas and more!  To begin, we start with my interview with Anna Reyes, a natural fertility expert.  Anna Reyes, LHNP, received her holistic diploma from the Canadian  Holistic School of Nutrition. She is licensed and a member of the  Canadian Association for Integrative Nutrition, which is the leader in  professional training, standards and ethics for holistic nutritionists.  Anna received her legal degree in one of the top universities in Moscow,  Russia.  Anna’s professional background has given her an opportunity to serve  women who struggle with infertility and change one life at a time. Anna  can be heard on her own podcast, The Fertility Mentor and on her Youtube  channel NaturaFertility. In this episode, we discuss the answers to questions like:  How inflammation impacts your fertility? .How can you identify the causes of inflammation in the body?  What does nutrition before conceiving have to do with anything?  Anna's takeaway quote is: “Under stress, our body chooses its priorities: survival comes first, reproduction comes last” - Anna Reyes. She recommends you follow: Cathy McKinnon, Jennifer  Robertson Fertility Mentor & Coach, Leslie Fiala Urbas - R.D.  And you can find Anna at her website, https://naturafertility.com.  And as always you can reach me at @ansleyknopf_valkyrie, @trainandflourish or by email at trainandflourish@gmail.com

In this episode, I am deeply honored to have my very own master coach, Kate Solo, as my interview guest. She has both challenged and inspired me and I am pumped that the original SOLO "hugs" coach is making her first appearance on the podcast! We discuss her thoughts on the all or nothing mindset and how to switch it to something far more productive.  Kate Solovieva is currently a Master Coach for Precision Nutrition, the largest online nutrition coaching company in the world. Her academic background includes undergraduate and graduate  degrees in psychology,  focusing on health, resilience, and trauma. Kate has presented at ,international conferences, helped companies like Equinox develop  curriculum for their trainers, and coached over 1,000 clients to eat,  move and live better. She now works with health and fitness professionals, helping them do the same. Her actionable advice? "Read books outside of your field of expertise. Talk to people outside of your social circle. Steal from everyone."  She recommends that you go and follow Jessi Kneeland.  And as for Coach Kate? You can find her at her website: http://www.solovieva.com and on IG @k_solovieva.  And you can find me on IG @ansleyknopf_valkyrie and @trainandflourish or email trainandflourish@gmail.com. 

Oh my goodness! In this episode, I am beyond excited to sit down and discuss with Zach Pello of Pello Fitness, all about SLEEP.  I titled this episode, Don't Sleep on Sleep, because it,'s one of the most underrated and overlooked when it comes to optimizing health, energy levels, mental clarity, heart attack risk, metabolic disorders and even weight loss.  Zach is a fellow PN2 coach and a respected colleague. I am so excited for you to be able to hear his interview!  In this interview, he answers questions like:  1. What are the health effects of a low sleep quality and duration 2. How does poor sleep quality/duration affect body weight and nutrition 3. True or False. It is better to sleep in to make up for lost sleep. 4. What are the top strategies to improve sleep quality and duration? 5. How can the menstrual cycle affect sleep? A little about him:  Zach Pello has had an interest in health and fitness since his high school days and has always had a love for sports and movement in  eneral.  He founded Pello Fitness approximately 17 years ago and enjoys helping people regain their confidence and achieve their fitness goals today as much as when he first started his business. These days, Zach is a  happily married man with three amazing children. Despite his often busy home schedule, Zach still finds the time to stick to his fitness goals and loves helping others learn the best ways of doing so in their lives too. His actionable advice? "Sleep has a major role in our health, body weight, and our mental state.  Prioritize it to the best of your ability by setting intentional goals  to improve your sleep duration, quality, and environment."  He recommends to follow: Garrett Serd of Tandem Nutrition, Atomic Habits, and Sigma nutrition if you are wanting to learn more about science-based nutritional  information. You can find Zach on Facebook, and IG @pellofitness And as always you can find me at @ansleyknopf_valkyrie and @trainandflourish. You can also send an email to me directly at trainandflourish@gmail.com. 

In this episode, I discuss with James Yeo about slaying stress eating. It's something that a lot of us struggle with and have questions about!  In this interview, James shares his most valuable advice and knowledge about stress eating, and answers questions like:  What is Stress Eating -  When does stress eating occur -  The science behind stress eating, and why is it not your fault -  Things you can do now to reduce/avoid stress eating -  What if you fail? Trained in all areas of sports science, James is known in the industry as a jack of all trades and master of one –Sports Nutrition.   Packed with 9 years of experience, he has worked with multiple individuals including busy working adults looking to get back in shape to high-performance athletes. With an interest in endurance sport, James also helped ultra trail, marathon, triathlon, and half-ironman athletes complete their races with the top ten positions.  James also had the privilege to speak at public events at places like  Adidas Runners and Fitness First and even conducted train-the-trainer workshops with TripleFit, Virgin Active, and Fitness First. Most recently, James spoke as a presenter at the Annual ExproFitness  Convention. He holds the following education: BSc. Sports & Exercise Science (Distinction) ISSN Diploma in Sports Nutrition (Distinction) Precision Nutrition Level 1 & 2 Certified International Society of Sports Nutrition (CISSN)  And some of his accomplishments:  - Performance Nutritionist of High-Performance Athletes; SEA Games basketball, marathon, ultra-endurance sports, horseback riding, F1  racing - Educator for Personal Trainers for big gyms like Fitness First and  Virgin Active - Performance Nutrition Public Speaker, spoke for brands like Adidas,  UnderArmour & Esquire - Personal weight loss of 32kg - Work experience in all things sports science.  His actionable advice? "If you fail today, it's okay - failure is part and parcel of building a  good relationship with food, and acknowledging your shortfall is the  beginning of overcoming your giants."  He recommends the following 3 Websites to follow for evidence-based nutrition:  - Precision Nutrition - Examine.com - Nature (the journal). You can follow him on social media at IG: @SportsNutritionistJames  Facebook: https://www.facebook.com/PerformanceBite/  Linkedin: https://www.linkedin.com/in/yeo-yi-quan-bsc-dipissn-cissn-pn2-19708ba8/ or at his website: http://sportsnutritionistjames.com/ And as always you can find me on IG @ansleyknopf_valkyrie and @trainandflourish or email me directly at trainandflourish@gmail.com.

In this episode, I get the chance to sit down and interview Tobias Young, who shares his 9 step system to creating sustainable life changes.  It was a privilege to have him on the show, and his experience in the health and fitness community is both inspiring and evident in the way he presents the simplicity of making changes that last. In addition to being a fitpro, he's also a dad, an entrepreneur, and now also has a coaching business for coaches in the fitness industry, with a goal of passing along his well-earned wisdom and helping other fitness coaches reach even more people to live their best lives.  A little about Tobias:  21 years of fitness industry experience  11 years as an online coach  IFBB Pro  6 time magazine cover model  Optimum Nutrition Sponsored Athlete  Owner of Tobias Young Fitness and Co-Owner of TNT Fit Pro Coaching.  You can find him on social media at IG- @tobiasyoung1  Facebook: Tobias Young, Youtube: Thetobiasyoung and his website: www.tobiasyoungfitness.com And of course, you can always find me on IG at @ansleyknopf_valkyrie and @trainandflourish  Website: www.trainandflourish.com or email: trainandflourish@gmail.com

In this episode, I interview Lo Bannerman, who is a nutritionist, meditation leader, and mama on a mission helping young families foster mindfulness and nourishment from the start! She offers the practical advice of: "Declutter your home, mind, and/or to-do list. Even going through one drawer, delegating one task, or saying no to one commitment can create  space for a million yeses!" Her favorite recommended books are:  The Art of Extreme Self-Care by Cheryl Richardson  Do Less by Kate Northrup  The Best Yes by Lisa TerKeurst She and I discuss questions like:  What does doing too much look like?, What is the path out of doing too much?, How can one respectfully say no? and so many other questions and practical advice about becoming more mindful, saying no to say yes and how to maximize the joy in our lives.  You can find Lo at @nourishingfamiliesllc on social media or at her website: https://www.nourishingfamilies.org  And as always you can reach me at trainandflourish.co@gmail.com

In this episode, we have a conversation about flow and how it brings both freedom and fulfillment. My guest is Irek Zareba,  A Human Potential Teacher, Martial Art, and Freedom Coach, Founder of  Awareness Academy.  ​   ​Explorer of eastern culture and philosophy. He has been studying and practicing the traditional health approach and Chinese Martial Arts for 20  years, including meditation, chi gong, tai chi, kung fu.  For the last decade has been exclusively studying Zhong Xin Dao I Liq Chuan - an internal martial art based on Tao and Zen philosophy - directly from Grandmaster  Sam F.S. Chin, the founder of the system. Later became an instructor and his personal disciple. He currently holds 2nd instructor & 6th  student levels.  Successfully competed in tournaments and was awarded two  silver medals and one bronze medal during the 2015 TCFE European  Championship of Chinese Internal Martial Arts in Oxford.   ​   He is a discoverer of human performance and natural approaches for optimizing  biology and psychology, inspired by Dave Asprey and his  concept of biohacking. First-ever  Polish Bulletproof Human Potential  Coach.  During rigorous 12 months training, he met his teacher and mentor  Dr. Mark Atkinson - medical doctor, mind/body health expert, and founder of the Human Potential Institute, creator of human potential coaching.     His teachers and mentors are Grandmaster Sam Chin and Dr. Mark Atkinson.   He is a master of Ethnology and Cultural Anthropology. From Złotów/Poland. His recommendations for resources include:  Interests in martial arts and movements art - GM Sam Chin Psychological fitness - Dr Mark Atkinson Wisdom of Life - Sadghuru You can follow him at Awareness Academy on social media or at his website: https://www.irekzareba.com/ And as always you can reach me at trainandflourish.co@gmail.com

In this episode, we dive right in with Dr. Chelsea Drda discussing:   What role does chiropractic care play in preventative health?  What are the 3 major causes of stress and how do they contribute to disease?  Why is self-care important?   How can we create time in our lives for self-care? And she shares her passion for why every woman needs self self-care & how to make it happen!Dr. Chelsea Drda is a Self Care Advocate and Doctor of Chiropractic based in Atlanta, Georgia. She empowers boss women to create more energy  & time and succeed in business and life. She is the author of the  Self Care to Success Manual and delights in speaking around the country as well as providing gentle, safe, chiropractic care to women and their young children. She believes every woman deserves to thrive! She recommends the following resources:  @thepelvicperspective / Dr. Juan M. Martin - pelvic health for all women @motherhoodunstressed / Liz Carlile - all things Mom & health from a to z @spouselink / Gisella Friedman - resources for military spouses & connection And you can find her in multiple places including:  Her website: https://mailchi.mp/2f177bfc84b7/drchelseadrda  And on social media at: www.instagram.com/happy.motivation.for.women  www.instagram.com/atlantanaturalhealth facebook.com/atlantanaturalhealth And as always you can reach me at trainandflourish.co@gmail.com

In this episode, I have a discussion about martial arts, mindfulness, and meditation with Ashe Higgs.  Ashe has been a Martial arts and meditation instructor for 20 years.  He has taught workshops at the local, national, and international levels.  And has been a PN2 certified coach since  2018. Some of his accomplishments include Light heavyweight full contact champion - Taiji Legacy 2007, Super heavyweight full contact champion - International Kuoshu Tournament 2008.  Ashe shares about his journey to finding his health and happiness through martial arts and the importance of being present throughout life.  We also discuss the differences between mindfulness and meditation and even get to practice a breathwork exercise during the podcast that you can do also!  To follow and find Ashe, go to https://leanstrongandhealthy.com or find him on Instagram at @ashehiggs.  Ashe's recommendations include:  If  y ou had  3 books you would recommend for additional reading what would those be?  Mindfulness In Plain English, The Four Foundations of Mindfulness, the Kalama Sutta And you can always reach me at trainandflourish.co@gmail.com

In this episode, I get to sit down and talk with Augusta Locally Grown, Executive Director, Rebecca van Loenen.  Augusta Locally Grown Inc (ALG) has been connecting local sustainable  farmers to customers for the past 13 years. ALG started with a retiree  selling local farmers produce via a website with customers picking up  from her kitchen,. ALG has flourished to an organization that oversees a  multi-site online market, traditional farmers market that doubles  EBT/SNAP purchases , and a vegetable prescription program. Recently,  Rebecca van Loenen (me) was appointed as the new ED , filling in the  shoes of the past 12 year ED, Kim Hines. Rebecca comes to the table with  a background in web design and a third generation entrepreneur. With  three months into the position, she has had to maneuver the organization  as sales quintuple from the community demand do to the virus. An incredible testimony to the hard work and dedication of it's members, ALG was the beta test site for the state of Georgia for their vegetable  prescription program six years ago. ALG supports 40+ growers/producers  via their online market.  Rebecca answered this question with one of the most pivotal messages we've heard on this podcast to date. What is one takeaway piece of actionable advice you would like to leave with our listeners today?  Food is foundational. From the moment an eight-month old is  born there's such an emphasis on how to feed for bonding and what to feed. What you feed yourself feeds the very ounce of who you are. Let your food nourish yourself and your community. You can find and follow Rebecca and the Augusta Locally Grown community at: http://augustalocallygrow.org Or on facebook at: https://www.facebook.com/AugustaLocallyGrown/ And as always you can reach me at trainandflourish@gmail.com 

In this episode, I have a conversation with Liz Durant of Affinity Fitness. Liz is a mom, wife, empty nester, personal trainer, fitness and nutrition coach, and lover of all things active. She was a collegiate athlete and still enjoys recreational and competitive participation in ultra and mountain trail running, tennis, golf, cycling, swimming, snowshoeing, skiing,, and anything else where she can move her body!  She has participated in 25+ marathons and multiple ultra distances and triathlons. Her mission is to help women take on their 2nd half of life with humor, humility, and courage!  You can find Liz at www.affinityfitness603.com And as always, you can reach me at trainandflourish.co@gmail.com 

In this episode, we have a great discussion about the questions we feel help answer so many struggles surrounding food and our relationship with it. Questions like: Why do we eat when we aren’t hungry? Why is food more than just fuel? How do you start “relaxing” around food when you’re scared of gaining weight? What can you do to start listening to your body better? Can you listen to your body AND make changes to it at the same time? My guest is an incredible woman and coach, Gillian Bennett, who is a PN Level 1 coach as well as IIN Health coach and CrossFit Level 3  trainer. She loves: travel, eating (obviously!), spending time in nature,  and is currently living in Barcelona Spain. You can follow her at: @bitesizenutri or visit her website at : http://www.bitesize.es/en And for those of you who speak Spanish, she also offers most of her content in Spanish and has a podcast that is in Spanish as well! As always you can reach me at: trainandflourish.co@gmail.com

In this episode, we have a conversation with Juli Madacey, who holds certifications as a Pn L2 Master Nutrition Coach, Certified Online Trainer, TRX Level 1, Holistic Nutritionist, Master Herbalist, and Aromatherapist. She has been ordained as a Priest and knighted as a Dame of Grace with the Hospitaller Order of the Knights of St. Lazarus. She studied nutrition as a hobby during her long career as a corporate HR Professional, and after moving to Italy 6 years ago, decided to finally make it her vocation as well. Her personal health and healing with Hashi's have been a journey and she is passionate about sharing and helping as many people as possible to live their best lives.  Her book recommendations include Izabella Wentz (The Thyroid Pharmacist), Dr. David Brownstein, Dr.  Brittany Henderson (What you Must Know About Hashimoto's Disease).  Her actionable advice? "Thyroid symptoms can be very vague and general, but don't let doctors brush you off or simply do a TSH blood test and send you on your way telling you everything is normal.  Find a functional medicine doctor or a  holistic doctor who is willing to look at a broader picture so you can get a proper diagnosis. You can follow her at @julisplayground and on her website: http://www.evexiahealth.com And as always you can find me at @ansleyknopf_valkyrie, email@ trainandflourish.co@gmail.com, and my website: www.trainandflourish.com

An interview with Dr. Robyn Hawkins of Magnolia Chiropractic. We discuss the importance of self care for mamas and for women in general and her easy to follow tips for improving health and function. Dr. Robyn is a passionate and talented chiropractor who desires to bring wellness to families through the highest quality care and with education on natural, proactive methods of health and healing. Chiropractic care for pregnancy requires special training and she enjoys offering the benefits of care to expecting moms including: a more comfortable pregnancy, less back pain and optimizing fetal positioning for baby. Dr. Robyn believes that health is a journey, not a destination and that women and mom's need to embrace that they have to take care of themselves before they can truly take care of others. You can follow Dr. Robyn at: Instagram or Facebook: @rhawkinschiro. We also recommend following the Augusta Birth Collective where we are both proud professional members. You can reach me at: @ansleyknopf_valkyrie on IG or email: trainandflourish@gmail.com.