Wellness Empire Podcast

Part 1: Ayurveda = “The Science Of Life”Part 2: Marathon training wrap up!Part 3: Molecular Hydrogen Water OppurtunityFREE Virtual event link for June 25th:http://event.teamriseup.biz/opt-in?am_id=samantha9094Email:[email protected]/ Instagram@wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1: Your Brain Needs Time to Recognize SatisfactionPart 2: Mindful Eating Calms the Nervous SystemPart 3: Mindful Eating Strengthens Awareness in the BrainPart 4: Mindful Eating Reduces Stress Around FoodPart 5: What Mindful Eating Actually Looks LikeDon’y forget to follow us on social media and check out out Linktreelinktr.ee/wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1) Why this is differentPart 2) Learning to trust your bodyPart 3) The Privilege of ChallengePart 4) Mindful training vs hustle culturePart 5) Redefining STRONGPart 6) invitation and reflectionFollow us on social media wellnessempire_2025Linktree: linktr.ee/wellnessempire_2025Training Program: Peloton road to 26.2 Referral link for 60 days FREE: https://www.onepeloton.com/digital/checkout/digital-gp-60d?code=NDRiMWM4ZWExZGE5NDNhYTlhNjg3ZDgzNDkzNjUzNWV8MDNlZjdlNzIwODdkNGIxYjlhNDMzZGNjYjg3MTUwMTY%3D&locale=en-US&utm_source=ios_app&utm_medium=in_app This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1: Naming the PatternPart 2: What “Before and After” thinking costs usPart 3: The ILLUSION of arrivalPart 4: A gentler reframePart 5: Practical Shifts you can tryPart 6: ReflectionSit with these questions:Who would I be if I stopped waiting for the “after” version of myself to begin living?What Part of me is already worthy of care, exactly as I am?Part 7: Short grounding momentFollow us on social media wellnessempire_2025Here is a link to all our favorites! linktr.ee/wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

If you feel called to act but also feel off, overwhelmed or scattered, this episode is for you!In this episode Kara talks about The Creation Loop, a 3 step process:Step 1: GET STEADYThis is about regulation. Notice what you are feeling and experiencing, then stabilize before you take action.Doing this step will help you shift out of urgency, overwhelm, or freezing so you can see more clearly.Step 2: GET CLEARAsk “What would I love?” Desire is guidance. It is like intuition. Getting clear on what you love in a relationship, with your health, in your career, or inthe greater community helps shape your next step.Step 3: MOVETake action with aligned energy. This is more potent and often takes less effort because it comes from clarity instead of panic or pressure. This is where you experience more flow and less hustle and burnout. Smalee steps can create big momentum.Book Kara referred to: ‘Atomic Habits’ by James ClearAddition book recommendation:Homework to get started:* Meditate for 1 minute. Option to set a timer and just take the minute to notice your breath. What thoughts come up? Notice and then return to the breath.* Journal. What would I love? Pick a specific topic or feel free to just free write. If anything were possible, and your were wrong or bad for wanting it, what would you love?* Listen for you next guided step and take 1 small action. Take time here to sit with a journal and ask what is my next step? Intuition often comes in small bites, something obvious, not a grand plan. Choose one small action in the direction you desire.Make sure to follow Kara on instagram at thegloupgaland follow us at wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

This weeks Episode is for you to feel grounded when the world feels HEAVY. We are personally going through this right now and wanted to share with you how you can protect yourself without disconnecting.As always please share this episode to anyone who might need it.Follow us on Social Media at wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Today we are joined by wellness coach Sonia Nordmann as she walks us through her story and experience with diet culture and how she works through it herself and with her clients!You can find Sonia on Social Media Through her business pages Waite Fusion (waitefusion_saint_cloud), Vibe Nutrition (vibe.nutrition.sartell) and her personal page (sonianordmann). Also here is her linktree link! linktr.ee/sonianordmannOur Journal prompts we walked through:* How do I feel?* What makes me feel ____?* What is my body asking for? * How can I serve my body in that way?JOIN US FOR FEEL GOOD FESTSaturday January 31st 9a-2p AT Vibe Nutrition Sartell, MNLoved what you heard? We would be grateful if you continued to share! Also follow us on Social Media at wellnessempire_2025.Our linktree is also a great place to look for our recommendations!linktr.ee/wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

1) Why We stepped back.2) What slowing down reveals.3) Inviting mindfulness into the new year.Follow us on Facebook and instagram at wellnessempire_2025 LinkTree:linktr.ee/wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

1) Recognizing Holiday Overwhelm2) Letting Go of Holiday “Shoulds”3) Mincro- Mindful Practices for Busy Days4) Mindful Movement5) Mindful Holiday IntentionFollow us on Facebook or Instagram @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

If you need more support with your grief, please feel free to connect with me on social media @wellnessempire_2025, connect with a safe and trusted friend OR reach out to a trusted healthcare professional. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Don’t forget to subscribe and follow us on Social Media @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1: How diet culture silenced our bodiesPart 2: What intuitive eating really isPart 3: Reconnecting with your body’s cuesPart 4: Nourishment Beyond The PlatePart 5: Mindful eating in real time (A Practice)Part 6: How to Build Trust AgainPart 7: ReflectionDon’t forget to subscribe to your podcast and follow us on Facebook and Instagram at wellnessempire_2025Thank You! I appreciate you all! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1: The old story- Movement as punishmentPart 2: What is intuitive movementPart 3: How to practice intuitive movementPart 4: Examples of joyful movementPart 5: mini practicePart 6: Reflection and inviteLink to Thursday’s event : https://event.teamriseup.biz/opt-in?am_id=samantha9049Follow us on Social Media @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1: Rest is productivePart 2: How lack of sleep impacts our wellnessPart 3: Rethinking rest beyond just sleepPart 4: Mindful sleep ritualsPart 5: Mini Ptractice!Part 6: Reflection This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Join me as we sit through this guided meditation embracing the seasons change! We do this once a month on the first thursday of the month!Enjoy! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1: How stress shows up in the body.Part 2: The stress eating and exercise cycle.Part 3: Mindfulness to restore balance.Part 4: Mini mindfulness practice.Part 5: Reflection.Thank you for listening! Please subscribe and leave a 5 star review as it helps us to continue to grow and reach more people! Also follow us on social media at wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

part 1: What is the fall equinox?part 2: The energetics of fallpart 3: Mindfulness practices for the equinoxpart 4: Nutrition for the seasonpart 5: reflectionHave a beautiful season of letting go!Don’t for get to leave a review and follow us on social media @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Part 1: Why Routines often failPart 2: What are rituals?Part 3: Examples of mindful wellness rituals.Part 4: How to create your own wellness empire.Part 5: Reflection.THANK YOU!!Follow us on Social Media @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

In this episode we discuss how movement is there to bring us joy!Part 1 wedive into how diet culture has distorted movement.Part 2 we begin to reframe movement.Part 3 we explore practical ways to find joyful movement.Part 4 we talk about rest and movement. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Join me for your monthly meditation! This episode is a bonus episode we do once a month on the first Thursday of the month.It is a guided meditation that simple, short and non judgemental.Enjoy! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

In this episode we introduce mindful eating!Part 1 we discuss the problem with food guilt.Part 2 we break down what mindfulness actually is.Part 3 we discuss Reframing.Part 4 we introduce small steps you can start today! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

We are defining Diet Culture, it’s harms and what life looks like beyond it. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

Follow us on social media @wellnessempire_2025 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit wellnessempire2025.substack.com