Episodes
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Ep76: Where Did My Raise Go? How to Outsmart Lifestyle Creep
Got a raise, a promotion, or a new job, and still feel broke by the 20th? You may be dealing with lifestyle creep. Lifestyle creep is the quiet habit of letting your spending rise right along with your income. The name brands, the car upgrade, the extra dinners out: each one feels small, until…
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Ep75: Self-Care Without Another To-Do: Finding Room in a Full Day
“I don’t have time for self-care.” If you’ve said it, you’re not alone, and you’re not failing. In this episode, I share why self-care starts to feel like one more “have-to,” how the all-or-nothing trap keeps busy women stuck, and the story of a senior director juggling work, two kids, and a full...
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Ep74: Travel as Self-Care: The Journey Within Begins
What if your next trip could do more than give you a change of scenery? Welcome to the first episode of The Journey Within: A Wellness Travel Podcast Series! I’m Renee, your Integrative Wellness Coach, and today I explain why a health coach is talking about travel. We look at how a trip can care...
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Ep73: Roadblock or Narrative? Don’t Let Your Mind Get in the Way of What You Can Achieve
Some walls are real. Others are built from a single bad day, a rigid rule, or a story nobody ever tested. In this episode, we explore how the mind can quietly stand between you and what you want, and what to do about it. You will hear two relatable examples: the dieter who keeps cutting calories...
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Ep72: Job Security Jitters? Decision Gates and Contingency Plans for Your Professional Life
Layoffs and a shaky job market can sit in the back of your mind like a low hum, and that stress does not stay at work. It follows you home, into your sleep, your spending, and your relationships. In this episode, we look at why the worry feels so heavy and why this is not a new song. Then we get...
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Ep71: Not All Processed Is Poison: What to Know and What to Do for a Healthier Life
Processed food gets a bad rap, but the truth is more interesting than the headlines. In this episode of the Body and Mind Strong podcast, we sort out what "processed" actually means, from frozen peas to fast food, and why the busy-night helpers in your pantry deserve a fair hearing. Then we look…
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EP70: Your 5-Year Plan: A Compass, Not a Contract
Can't picture where you'll be in five years? Same here. In episode 70, I break down what a 5-year plan really is, including the pros, the cons, and the honest truth that it's not for everyone. You'll hear simple ways to build one that fits you, from spreadsheets to vision boards, plus what...
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Ep69: The Weight No One Sees and Letting Some of it Go
She's up before everyone else, running the mental checklist before her feet even hit the floor. She's sharp at work, dependable at home, and if you ask how she's doing, she'll say "busy, but good." She is not good — she's running on fumes, quietly convinced that if she slows down, someone will...
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Ep68: Why Fad Diets Don’t Work and What to Look For Instead to Lose Body Fat
Fad diets promise fast results — and they deliver, at first. But nearly 90% of people who lose weight this way gain it right back. In this episode, I break down four real reasons fad diets fail in the long run, from crash-and-burn motivation to restrictive rules that starve your body of what it...
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Ep67: Fat Chance: The Truth About Fats, Weight Loss, and Your Brain
We've spent years being told to fear fat — buying the low-fat everything, avoiding avocados, treating oil like the enemy. But the truth is far more nuanced, and honestly, more empowering. In this episode, we're diving into the real physical and mental health benefits of fat, how it plays a...
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Ep66: The Trunk, Not the Branches: Why Your Relationship Comes First
In this episode, we're tackling a family dynamics truth that goes against everything we're taught: your partner relationship, not your kids, is the trunk your family grows from. We'll dig into the research on why couples who stay connected raise healthier, more secure kids — and why daughters...
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Ep65: Increase Weight Loss Success with Self-Reassurance
Ever beat yourself up after a bad food day, only to find that self-criticism makes it even harder to get back on track? In this episode of the Body and Mind Strong podcast, I break down a research study exploring the connection between mindset — specifically self-criticism versus self-reassurance…
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Ep64: Confidence Isn't a Character Flaw: Ego, Ownership, and the Space You're Allowed to Take Up
So many of the women I work with carry the same quiet fear: that believing in themselves might make them arrogant. In this Body and Mind Strong episode, we're pulling apart two things that get mistaken for each other constantly — ego and genuine self-confidence. We'll talk about where that fear...
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Ep63: Your Health Identity: Is it helping or hindering you
Somewhere along the way, most of us built a story about who we are when it comes to our health — the strong one, the athlete, the one who never gets sick. But bodies change, and that old story doesn't always keep up. In this episode, Renee breaks down what a health identity actually is, why it...
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Ep62: Food Isn't the Enemy: Fixing Your Relationship with Food
Ever start a diet feeling unstoppable, only to fall off two weeks in? The problem probably isn't the plan — it's your relationship with food. In this episode, I break down why most diets ignore the mental side of eating: trigger foods, stress eating, and the habits driving them. Then share my own...
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Ep61: The Power of Radical Acceptance for Body and Mind
We've all been there — stuck in a moment we can't change and fighting it with everything we've got. In this episode, I break down radical acceptance, a concept from Dialectical Behavior Therapy that's become one of the most powerful tools she uses with clients. Learn what radical acceptance...
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Ep60: The Truth About Cravings: And Why Ignoring Them Backfire
Cravings aren't a sign of weak willpower — they're a signal. In this episode, we bust the myth that ignoring cravings makes them go away, and walk through six practical ways to work with your cravings instead of against them — from satisfying swaps to smart pairings to simply riding it out. Plus:...
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Ep59: The Perfection Trap: How It's Secretly Sabotaging Your Progress
Perfectionism doesn't feel like a flaw, it feels like ambition. But chasing "flawless" often keeps us stuck in place while progress passes us by. In this episode of the Body and Mind Strong Podcast, I break down where our need to be perfect really comes from, including some surprising research on...
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Ep58: Interview with Lisa Swanson of Body and Soul Coaching
Today’s episode is another interview from Athena’s Listening Crew where we sit down with Lisa Swanson, founder of Body & Soul Coaching. A single mom turned successful entrepreneur, Lisa brings over 40 years of experience helping women navigate fitness and weight loss. After noticing a major gap…
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Ep57: Running on Empty: Understanding and Preventing Burnout for Busy, Active Women
If you've been waking up exhausted even after a full night's sleep, snapping at the people you love, or going through the motions without feeling like yourself, this episode is for you. Renee breaks down what burnout actually is, why it tends to sneak up on the women doing the most rather than…
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Ep56: What is the proper amount of water for both physical and mental health?
With summer officially here, especially in the desert, I cover a topic that goes hand in hand with this season. On today’s episode on Body and Mind Strong podcast, I dive into answering the question: how much water is needed for your mental and physical health. I discuss how to decide what the...
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Ep55: A Sit Down Chat With Amy of Amy Jones Nutrition
In this episode on Body and Mind Strong podcast, I sit down with Amy Jones where we discuss the impact of nutrition on our health, both mentally and physically. Amy Jones is a Certified Functional Nutrition Practitioner and Certified ADHD Life Coach. She works with neurodivergent and overwhelmed...
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Ep 54: Fasting: Ancient Tool, Modern Science — What It Is, How It Works, and What No One Tells You
In this episode on the Body and Mind Strong podccast, we're breaking down one of the most popular — and most misunderstood — topics in health and wellness: fasting. We cover what fasting actually is, the different forms it takes, and why shifting your mindset from "fasting as a diet" to "fasting…
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Ep53: Decision fatigue: Why you feel drained and can’t stay consistent
Feeling drained, stuck in cycles, or struggling to stay consistent—even when you know what to do? This episode dives into decision fatigue, a hidden form of mental overload that quietly impacts your energy, focus, and ability to follow through. You’ll learn what decision fatigue is, how it shows…
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Ep52: Beginner’s Guide to Strength Training for Body and Mind
This episode breaks down why resistance training is one of the most powerful tools you can add to your weekly routine—not just for physical strength, but for confidence, mental health, and long-term wellness. You’ll learn the key benefits, how to choose the right gym or at-home setup, the...
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Ep51: Healthy Eating Without the Rules: What Actually Works
In todays Body and Mind Strong Podcast episode, I discuss what does “healthy eating” really mean — and who gets to define it? I break down a more realistic, sustainable approach to nutrition by letting go of the overwhelming “shoulds” and focusing on what actually works for you. We’ll talk about...
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Ep50: Your Thoughts, Your Healing, Your Growth
What if one of the simplest tools for improving your mindset, habits, and overall wellness has been available to you all along? In this Body and Mind Strong episode, I break down the power of putting your thoughts on paper and why this practice can create more clarity, reduce stress, increase...
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Ep 49: Stuck? Breaking Through a Fat Loss Plateau
Feeling stuck in your fat loss journey? You’re not alone. In this episode, I break down what’s really behind a plateau — and why it’s not always what you think. From understanding the difference between weight loss and fat loss to uncovering the biggest reasons progress stalls, we’ll get clear on...
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Ep48: Working With What We Have: Barriers, Mindset, and Tiny Living
In this episode, we’re diving into the barriers so many people face that keeping them back from improving their health and wellness, the ones that go beyond just motivation or discipline. From time constraints and stress to overwhelm and unrealistic expectations, I break down some of the most...
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Ep47: Shinning Light On Athena's Listening Crew and On An Amazing Woman, Amanda
Today’s episode of Body and Mind Strong is a little different, I will be spotlighting another podcast: Athena’s Listening Crew Podcast, where I am one of the co-hosts. ALC is a brand-new podcast dedicated to supporting women business owners and holding space for them both professionally and...
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Ep46: Growth Mindset: Train your mind like you train your body
On today’s episode, we are going to talk about a little thing that is a big part of Body and Mind Strong, and that is Growth Mindset. When it comes to health, fitness, careers, or personal growth, the difference between people who continue progressing and those who feel stuck often comes down to...
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Ep45: Isolating Fat Loss: Is it Possible?
On today’s episode, I will be discussing another research study review by Dr. Bill Campbell (Check out his links below as I would highly recommend checking him out) on Isolating Fat Loss, is it possible? I discussed the basics of the research study, the limitations and the outcome. Then I will...
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Ep44: From Resolutions to Results: Keeping your goals going through 2026
It’s February… so let’s be honest. How are those New Year’s resolutions really going? If you’re still on track — amazing. If you’ve already fallen off? You’re not alone. In this episode, I share why traditional resolutions tend to fail and introduce a more sustainable approach I created called…
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Ep 43: Season 2 – A Fresh Start: Why I’m Back and What’s Changed
After a long pause, I’m back. In this episode, I share why I stepped away from the podcast, what the past two years of growth and change have taught me, and how those experiences led to the rebranding of my business as Integrative Wellness Coach. I talk about what this new chapter means, how my...
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EP42: How to Find Your Motivation to Stay on Track Towards Health and Wellness
On today’s episode, I will be discussing seven tips to help you stay on track when your motivation starts to go. Yes, discipline is important, but having some motivation now and then, in addition to discipline increases ease mentally when working towards a goal. If you enjoyed this episode…
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Ep41: Interview with the Owner and Founder of The Queer Gym, Nat
On today’s episode, I will be Interviewing the Owner and Founder of The Queer Gym, American’s first queer gym! You can find Nat at https://www.thequeergym.com/ and on IG at @thequeergym If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly...
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Ep40: Dealing With Negative Emotions Around the Holidays
On today’s episode, I will be discussing negative feelings and thoughts due to the holidays. Also listen to Episode 21 where I interview Aurelio and we discuss toxic positivity. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate...
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EP39: Avoiding Weight Gain and Stress, Surviving the Holidays with These Tips
On today’s episode, I will be discussing just a few tips to help you manage stress and potential weight gain around the holidays. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram...
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Ep38: Is a Slow Metabolism the Cause of Not Being Able to Lose Weight
On today’s episode, I will be discussing another research study review by Dr. Bill Campbell (Check out his links below as I would highly recommend checking him out) on underestimating calorie intake and then discuss how to check in with yourself to see if you are doing it too If you enjoyed this...
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Ep37: Diets Galore: Finding the Best Diet That Works For You
On today’s episode, I will be discussing creating the best diet that will work for you and your life which will aid in fat loss. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram…
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Ep:36 What’s In Your Bag of Tricks? Coping Skills to Achieve Your Fitness, Health and Weight Loss Goals
On today’s episode, I will be discussing how coping skills and having a “Bag of Tricks” can help you achieve your fitness, health and weight loss goals. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me…
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Ep35: Achieving Better Weight Loss Success with Insight
On today’s episode, I will be discussing how insight and awareness can help you achieve long term success with weight loss. If you enjoyed this episode, please subscribe to my podcast. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of...
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Ep34: Interview with Lisa Swanson from Body and Soul Coaching
On today’s episode, I will be Lisa Swanson with Body and Soul Coaching. Lisa is a certified ACE Personal Trainer, Health Coach with a specialization in the female metabolism, and an Orthopedic Exercise Specialist with over 35 years of experience in the industry. And what really caught my eye with...
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Ep33: Protein for Weight Loss and Where Can I Get More Protein (Besides Meat)
On today’s episode, I will be discussing a research review from Dr. Bill Campbell on proteins and older women, and on why I am struggling with getting more proteins and what I am doing about it. If you enjoyed this episode, please subscribe to my podcast. You may also find me on Facebook…
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Ep32: How To Increase Weight Loss Success With The Power Of Your Mind
On today’s episode, I will be discussing a research article I found that discusses the correlation between one’s mindset and weight management. If you enjoyed this episode, please subscribe to my podcast. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee…
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Ep31: What Are Macros Anyways
On today’s episode, I will be discussing the basics of macros and the whys, hows and what behind them. If you enjoyed this episode, please subscribe to my podcast. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind Strong...
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EP 30: 5 Easy Changes to Get You Ready for a Healthier Lifestyle:
On today’s episode, I will be discussing my 5 easy changes you can make to that will help make those health and fitness goals a little bit easier to achieve. If you enjoyed this episode, please subscribe to my podcast. You may also find me on Facebook, Instagram and YouTube at Body and Mind…
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Ep29: Beginners Guide to Strength Training in a Gym
On today’s episode, I will be discussing strength training in a gym for beginners. If you enjoyed this episode, please subscribe to my podcast. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. For the free guide, you can find the information on the main page of my...
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Ep28: Priorities, Excuses and Your Health
On today’s episode, I will be discussing priorities, excuses and your health. If you enjoyed this episode, please subscribe to my podcast. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind Strong who brings extensive...
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Ep27: Beyond Fat Loss: Why I Strongly Encourage Women to Exercise
On today’s episode, I will be discussing why I strongly encourage exercising for reasons beyond fat loss. If you enjoyed this episode, please subscribe to my podcast. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind…
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