Nourish, Flourish, & Grind

Episodes

1. 16

   4th of July Recipes

   It’s the 4th of July weekend! To help you during this GREAT weekend, I want to give you some healthy alternatives or options to the Independence Day traditions that might not be so great for your health or success towards your goals! Now remember success is always sexy, it’s a grind! You have to...

   Jul 5, 2019

   21m
2. 15

   Balancing Running and Cross-Training w/ Dr. Jake Hegge

   It’s that beautiful time of the year packed with running events like marathons, half-marathons, triathlons, 5K’s, 10K’s and the list goes on and on! With that, it can seem complicated to balance running schedule with cross-training! This week were joined by Dr. Jake Hegge from Dynamic…

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   Jun 27, 2019

   32m
3. 14

   What’s Supps?

   The supplement industry has grown into a multi-million dollar one. Oddly, it has also become like our favorite sports team causing many to “root” for their favorite team (brand) and support them whether they’re winning (good supplements) or losing (not-so-clean supplements). It’s caused us to…

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   Jun 20, 2019

   26m
4. 13

   Postpartum Pelvic Floor Health with Jill O'Brien *DPT

   The pelvic floor is a topic that has been push to the side for FAR TOO LONG! It is important for women and trainers alike to understand and talk about pelvic floor health especially after having children vaginally OR through c-section. I want to help spearhead the conversation so that it isn't so...

   Jun 13, 2019

   35m
5. 12

   H2O for Health, Weight Loss, & Performance

   Water is ESSENTIAL for living! You know that though but then WHY are we not drinking enough water? This week I dive into WATER and its function in the body such as overall health and longevity. You will find that water plays a role in more body functions that we realize like brain health to…

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   Jun 6, 2019

   32m
6. 11

   E3: Cross-Training For ALL

   Cross training is term that has become very popular in the fitness community. However many don't fully know what it is, why they should do it, or HOW to even do it. Cross-training is a training style that incorporates many styles and genres of exercise into one's lifestyle. For example being a...

   May 30, 2019

   47m
7. 10

   Sleep and YOUR Health: HOW MUCH DO WE NEED? [part 2]

   Last week on Nourish, Flourish, and Grind, I dive into sleep and its importance to our health! The aim of part #1 on sleep was to open up your minds to how broad of an impact sleep can have on you from energy/focus to heart health to even weight management. This week, I turn the focus on the...

   May 23, 2019

   36m
8. 9

   E8: Sleep and YOUR Health [part 1]

   We all have idea that sleep is an important part of one’s health but how important is another topic all by itself! This week in Part #1 on sleep I walk you through the areas of your physiology that sleep plays a role in from brain function to weight loss to your immune system! *PLUS* some tips on...

   May 16, 2019

   35m
9. 8

   [BONUS] MONDAY Motivation: Success=Noise

   It’s Monday, the BEST DAY of the week! This is the first episode of our Bonus Episode: Monday Motivation, with the intent to help you set up the right mindset for the week! The focus this week: “Work hard in silence. Let your SUCCESS be your noise!”

   Apr 22, 2019

   5m
10. 7

    E7: Purposeful Reps

    Performing reps of an exercise is a key part of fitness and reaching one’s goals! Often there is the misconception to achieve goals women should lift light/do more reps while men should lift heavy but this is simply a myth! This week Jeff walks us through how to give PURPOSE to the reps you…

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    Apr 11, 2019

    31m
11. 6

    E6: Building Around the Chaos of Life with Cody Burns

    Our lives our busy, hectic, chaotic.... etc. right?!? ⚡️ . Often our lives our planned because of our busy lives, but WHAT IF I told you to flip it? What if you could plan your life AROUND your busy lives/goals?!? That way you are not LIMITING yourself! . You CAN! Cody Burns, Head Trainer of Burn...

    Mar 28, 2019

    38m
12. 5

    Meal Prep... uh What? How? WHY?

    Fun Fact: Since the 1960s, the amount of time spend in the kitchen by US adults is down a little over 20% while obesity rates have increased 30-40%! Guess what else has increased? Tune in to find out! This week Jeff dives in to meal Prep, how it IS NOT easy, how he used to despise it, how to get...

    Mar 15, 2019

    41m
13. 4

    Goal Getter: Enduring the PROCESS

    You see all over on social media, TV, radio, the amazing transformations that come in fitness routines and diet trends that highlight the “amazing” journey. But what isn’t talked about is that those goals that were reached by these individuals wasn’t all sunshine and rainbows, it was HARD....

    Mar 1, 2019

    39m
14. 3

    Value Of RECOVERY

    Getting into an exercise routine can be a challenge but once you’re in, you feel like you CAN’T stop or you’ll lose all the progress you’ve built. That guilt of missing a day or taking things lighter can keep you from doing what is necessary: RECOVERY! Achieving full recovery can be done in a...

    Feb 22, 2019

    43m
15. 2

    Veggie Valentines!

    According to the CDC, only 1 in 10 adults get the recommend 2-3 cups of vegetables per day. This week Jeff wants to help you find love for your veggies by giving you tips to incorporate them into your diet and how to make your veggies taste DELICIOUS using the right seasonings!!

    Feb 16, 2019

    39m
16. 1

    Introduction, Reframing Mindset, &WHY!

    Mindset and knowing WHY you want something are the most underrated and under appreciated aspects of health and fitness! In the first episode our host, Jeff Winkers, takes us through his personal journey towards understanding the importance mindset and reframing it! He talks on how to reframe for...

    Feb 6, 2019

    1h 15m