Bliss Up

What happens after you’ve already done the healing?In this episode, Steph shares what it’s looked like to actually live her growth—not just understand it. She reflects on 2025 as a year of integration, what it means to embody the person she’s been working toward, and how old patterns can still show up even when you’ve grown.This conversation explores navigating triggers from a grounded place, adjusting to healthier relationships, and what it really takes to become someone who no longer settles. If you’ve ever felt like your growth doesn’t “count” because it’s not loud or life-altering, this is your reminder that real transformation often happens in the way you respond — not just what you’ve been through.If you’ve been in a season that feels calm, quiet, or uncertain… you’re not behind — you’re becoming.1:28 – Third of the way through 20262:35 – Reframing 20253:36 – Origin story6:02 – Healing vs embodiment6:50 – The truth about growth7:39 – How to respond in a healthier way10:09 – Healthy relationships are hard too12:02 – Becoming someone who doesn’t settle14:07 – Growth workFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your most favorite self *This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*You may have to turn your volume up to hear, but don't forget to turn your volume back down!!*

In this special episode, Steph is joined by her Uncle Mike — a seasoned physical therapist — to talk all things core stability, movement patterns, and how reconnecting to your body can transform the way you move, exercise, and feel. Together, they created Find My Core, a 7-day mini video course designed to help you properly engage your core, improve posture, and reduce pain.Mike shares what he sees every day in his practice, how most people are doing core work wrong, and why slowing down and reactivating your deep stabilizers is the true path to strength and freedom in your body.They also give you a behind-the-scenes look at how they created this program — and how you can start feeling more aligned and connected from the inside out.🎥 Learn more about Find My Core and how to access the mini course here – use code BLISSUP for 50% off!! (expires 8/31/25)2:04 – Mike D’Aquila’s background/education4:46 – movement issues & misconceptions6:48 – you can be strong with weak 9:50 – creating the stability program10:15 – how to engage the core properly20:45 – the reason for joint pain30:25 – about Find My Core32:40 – who is this program for34:27 – benefits of the program47:33 – results of program participants56:18 – next steps/how to access FOLLOWContact Michael D’Aquila - [email protected] Follow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your most favorite self *This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*You may have to turn your volume up to hear, but don't forget to turn your volume back down!!*

As May comes to a close, Steph reflects on a month that brought deep transformation — mentally, emotionally, and energetically.In this solo episode, she shares the subtle (but powerful) shifts that unfolded, how May tends to be a soul-stirring checkpoint in her personal year, and why change — even when it’s uncomfortable — is often the medicine we need.If you’ve been resisting a pivot, craving clarity, or sensing something shifting in your life, this is your permission slip to trust the process, tune into your intuition, and take the next aligned step.✨ Includes journal prompts + encouragement for your own season of change.1:16 – energetic check-in2:11 – synchronicities and signs2:50 – reflection for yourself3:57 – may is the half-way point of my personal year6:00 – change = growth8:36 – growth work for youFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your most favorite self *This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

Although trauma is never something we ask for, it can become a catalyst for powerful growth. In this episode, Steph opens up about a traumatic experience that caused her hip to dislocate — and how it ultimately led her down a path of deeper healing and self-discovery.She explores how stress, stored emotions, and unresolved experiences can manifest in the body, and shares tools for processing and releasing these feelings so they don't stay stuck. This episode is a raw and real reminder that healing isn't about erasing the pain — it's about learning to alchemize it.1:35 – Steph’s personal traumatic event4:44 – supporting your current body5:03 – how it impacted her undergrad studies6:45 – the role of internal + external stress8:35 – reflecting on the 13th anniversary9:53 – personal growth from the experience12:22 – storing emotions in the body14:11 – tools for processing + releasing emotions18:00 – seeing pain as a growth portal20:31 – your growth workFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your most favorite selfThe Emotion Code by Dr. Bradley Nelson*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

In this episode, Steph discusses the pros and cons of social media and the impacts it has on our physical, mental, emotional, and spiritual health. She shares her own experience with social media, and how to navigate these downfalls in a productive way.0:06 – benefits of social media2:00 – negatives of social media: comparison3:13 – negatives of social media: mental + physical health issues5:47 – negatives of social media: false sense of knowing someone7:00 – negatives of social media: thinking others are always available8:00 – negatives of social media: harder to miss someone9:03 – negatives of social media: options galore9:46 – negatives of social media: relationship issues9:59 – negatives of social media: time consuming10:43 – negatives of social media: blue light 11:26 – negatives of social media: overwhelming12:20 – how to overcome14:30 –  growth workFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can become your most favorite self*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

In this episode, Steph shares how her business has evolved and how it’s directly related with her personal growth over the years. She shares the importance of having a strong foundation of yourself, especially as an entrepreneur, and how that has adjusted with life’s challenges to continue to show up as the person and leader she aims to be.1:11 – why Steph took a break from Bliss Up and creating content1:40 – importance of having a strong foundation as an entrepreneur2:04 – Flexible Wellness’ business growth timeline2:49 – adjusting and pivoting to life’s challenges3:22 – Steph spent time focusing on healing herself3:42 – Steph’s visual of what it feels like to be an entrepreneur 4:51 – trajectory of Flexible Wellness6:08 – it’s not always going to be an ideal situation7:45 – investing in Flexible Wellness9:18 – adjusting my own goals10:04 – work/life/play balance11:45 – quality lifeFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self Become Your Own Healer – self-paced, online course to become your own healer and win at life*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

Steph doesn’t really believe in new years resolutions because if you want to make a change with your life, now is the best time, but if you want to set goals or intentions for the new year, Steph wants to share some insight to help avoid the inevitable burnout that typically occurs towards the end of the first month. In this episode, Steph provides actionable steps on how to set realistic goals that you actually want to achieve. Let’s re-define how we approach our health, so we can actually become healthier.FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self Become Your Own Healer – self-paced, online course to become your own healer and win at life*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

In this episode, Steph reflects on her untraditional birthday celebrations. She shares the reason behind where she spent her weekend, and how it was received by her friends. She ends with a healthy reminder as we head into the holiday season.FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self Become Your Own Healer – self-paced, online course to become your own healer and win at life*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

In this episode, Steph celebrates her 30th birthday (AHHH) by sharing 30 lessons she has learned in her 30 years of life. This includes her expertise in nutrition, movement, mindset, holistic approaches, and healthy habits for a QUALITY life so you can continue to grow into your most favorite self.FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self Become Your Own Healer – self-paced, online course to become your own healer and win at life*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

*Technical difficulties removed the intro*"Welcome to Bliss Up with Steph. I'm your host Stephanie, and for over a decade, I've been navigating the health and wellness trends as a fitness trainer, nutritionist, and business owner, with the goal of empowering others to pay attention and listen to themselves, so they can be more fulfilled and show up as their best. It's time to slow down and balance your wellness to be more aware, more authentic, and more aligned, so you can rise above the half-assed sh*t in life."Dr. Matthew Cucolo is a practicing chiropractor and nutritional consultant who utilizes whole food therapeutic nutrition with adjunct holistic therapies to best treat his patients. He is a summa cum laude graduate of the Southern California University of Health Sciences and has continued his training through multiple post-graduate seminar techniques. Dr. Cucolo is a co-founder of the Meridian Autonomic Technique (MAT). He creates dynamic nutrition lectures that connect with his target audience to make the complex understandable and practical.He is a certified Applied Kinesiologist and certified in Traditional Chinese Acupuncture. He is versed in Neuro-Emotional Technique, Sacral-Occipital Technique, TM, and a Shamballa Reiki Master. With multiple radio appearances, a frequent healthcare lecturer, and dedication to his art, Dr. Cucolo teaches innovation and guidance to those health care practitioners looking to promote their practices. He enjoys setting goals and working with his patients and is devoted to achieving optimal wellness for all. He has a thriving personal practice in the Central Connecticut area. In his free time, he enjoys traveling with his family and friends, mentoring to the community about medical freedom, and playing baseball.0:45 – family chiropractic practice1:20 – Dr. Matt's background2:22 – Matt’s passion for helping others4:44 – Matt's functional, preventative approach7:07 – what is an adjustment?8:43 – what is actually being adjusted?11:40 – three things to be a good doctor13:50 – restrictions with adjustments16:30 – techniques to let go of emotions held in the body21:00 – nervous system regulation24:44 – doctor/patient trust31:00 – lower your toxic exposure*Technical difficulties removed the outro* “All right, that's all I have for you today. Thank you so much for listening, and if you enjoyed this episode, please hit subscribe and share with someone who will benefit so we can continue to raise the vibration. You can follow me, our guests, Flexible Wellness, and the podcast using the links in the show notes.Come back next Thursday for another new episode. Until then, slow down and bliss up, babes.”FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessBecome your most favorite self www.flexiblewellness.net Follow today's guest Dr. Matt Cucolo*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

Are you living based on other people's expectations and opinions of you, or are you living life for yourself? In this episode, Steph discusses how to maintain your own opinions and thoughts when there is so much outside noise trying to change your mind. She shares her own experience with learning to live life for herself rather than how you're "supposed" to live, and how to navigate when people push their own perspectives of you.1:11 – do other peoples opinions impact yours?3:33 – learning to live for myself4:44 – talking about other people’s lives6:23 – other’s opinions on giving up alcohol9:20 – growth workFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessBecome your most favorite self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest selfBecome Your Own Healer – self-paced, online course to become your own healer and win at life*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

Do you find yourself blaming your sedentary desk job or your age for why you’re in pain? If so, this episode is for you!Dr. Nicole Turnbow is a physical therapist who founded Body in Motion, a comprehensive physical therapy practice in Bloomfield, CT (and Avon, CT coming soon!!), and is on a mission to encourage others to move and work around their pain to continue to get stronger and improve mobility.In this episode, Steph and Nicole discuss the importance of keeping your body in motion and how being in the same position for extended periods of time causes a lack of mobility which impacts your ability to move and causes more complications down the road.1:30 – Dr. Nicole Turnbow’s education and background5:33 – who is entrepreneurship for?8:26 – Nicole’s mission with “Body in Motion”10:40 – is sitting really that bad?12:28 – complications of immobility 13:43 – navigating the excuse “I’m just getting old”15:23 – your pain may be a result of your lack of exercise17:05 – how to continue to move without causing pain and losing strength + mobility17:24 – what a session at Body in Motion looks like18:43 – dry needling modality20:07 – short term vs long term relief21:10 – more modalities used in a physical therapy session at BIM22:22 – soft tissue mobilization vs joint mobilization24:00 – how Body in Motion supports and holds you accountable in your exercises at home28:28 – which is more beneficial: warming up or cooling down/stretching30:54 – top three injuries treated at BIM38:09 – when to stretch and when to strengthen43:55 – top three ailments treated at BIM48:45 – don’t “check out” while strength training50:08 – Dr. Nicole’s top takeaway from this episodeFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life: @flexiblewellnessElevate to your highest self www.flexiblewellness.netToday’s guest Dr. Nicole Turnbow: @bodyinmotion.ptRESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest selfBecome Your Own Healer – self-paced, online course to become your own healer and win at life*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

“Woo-woo” modalities are those unconventional beliefs regarded as having little or no scientific basis. In this episode, Steph shares her personal experiences with these type of holistic approaches to heal your body, mind, and soul; and her opinion on the benefits of these practices.1:27– what the heck is “woo-woo”1:55 – NEW episode occurrence4:04 – protect your energy6:50 – practices to protect energy9:43 – are essential oils safe?14:18 – bliss natural product line15:01 – positive affirmations18:53 – cold exposure therapy20:53 – grounding/earthing21:27 – possible herbal supplementation22:13 – this episode’s growth workFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest selfBecome Your Own Healer – self-paced, online course to become your own healer and win at lifeGuide to Safely and Effectively Use Essential OilsShop my Bliss Natural Products*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

The pain that you’re feeling may not be physically-related, but it could be emotionally-related. Just like toxins can build up in the body, so can emotions. In this episode, Steph discusses how and why emotions can become trapped in the body, and what to do to release these emotions to avoid any uncomfortable symptoms or conditions that may occur as a result.1:25 – what are emotions2:08 – identifying the actual emotion you’re feeling3:23 – stored emotions in the body3:46 – how to release emotions4:38 – The Emotion Code testimonial5:34 – if we don’t heal emotional pain5:44 – where we store emotions6:10 – trapped emotions causes blockages6:30 – my own experience with trapped emotions7:50 – distracting yourself is a temporary “fix”8:31 – responding based on your unprocessed trauma and emotions9:15 – take responsibility of your experiences9:41 – generational trauma11:50 – this episode's growth work12:17 – practice to release emotionsFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest selfBecome Your Own Healer – self-paced, online course to become your own healer and win at lifeNelson, B. The Emotion Code*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

NO PAIN, NO GAIN… wait, what? As athletes and gym-goers alike, we’ve always been told to push through pain, but are we actually causing a disservice to our optimal performance and ability? I’m so happy to have Megan Dunn on this episode to talk about how to correct physical pain that we may be feeling, and WHY we may be in pain.Megan has been a certified Personal Trainer, Group Exercise Instructor, and certified Nutrition Coach for close to two decades, and she *JUST COMPLETED* her Corrective Exercise Specialization through NASM – congratulations Megan!! She has a wide range of expertise from teaching bootcamp style classes to more reflective mind-body techniques like mat pilates, core stability exercises, and deep tissue myofascial therapies. She is also the owner of a spin and fitness studio, Megaphone Fitness, in Baltic, CT. Megan is passionate about empowering optimal movement through evidence-based corrective exercise.In this episode, Steph and Megan discuss the source of pain and why it may not be what you think it is. We explore the Corrective Exercise Continuum Model, and share steps on how to get to the root cause of your pain so you can continue to do the things you love.2:07 – Megan’s experience with chronic pain4:38 – rebuilding movement patterns8:41 – hardware vs. software9:50 – nervous system contribution10:29 – why are you in pain?13:25 – how to get the most out of your recovery19:45 – your pain might not originate where you think it does23:50 – four phases of the corrective exercise continuum (inhibit, lengthen, activate, integrate)37:45 – five points of the body that needs to work together39:37 – what to do if you’re experiencing pain42:42 – how to prevent pain in the future (find, feel, flex, fuel)53:00 – how to work with MeganFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net Today’s guest: Megan DunnRESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self Become Your Own Healer – self-paced, online course to become your own healer and win at lifeWork with Megan DunnCall or Text: [email protected] Willimantic Road | Baltic, CT 06330 *This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

I am thrilled to have Riley join us on Bliss Up Podcast today! Riley comes from an athletic background as a competitive gymnast for 10+ years. She has her B.S. in Psychology, and combines that with her passion for fitness to deliver a challenging and creative workout at [solidcore] that will build you mentally and physically. She will take you on a spiritual journey with a focus on freeing yourself of limitations, letting go of expectations, and creating a judgment-free space to explore your goals — both in fitness and life.In this episode, Steph and Riley discuss how exercising not only positively impacts your physical health, but also the amazing benefits it has on your mental health. We also learn more about [solidcore] and how this could be a great modality to add into your exercise regime!1:27 – Riley’s background2:30 – different fitness boutiques 5:38 – [soliDCore] origin6:07 – what kind of workout is [solidcore]7:42 – my experience with this type of workout9:52 – mind/muscle connection12:29 – what is a [solidcore] sweat lana14:33 – how to introduce new clients to [solidcore]15:30 – neutral pelvis position for exercise and life21:21 – how [solidcore] coaches program for class24:21 – the importance of a GOOD coach in a fitness class28:10 – exercising for mental health31:30– different types of workout to improve mental health32:30 – volume and intensity of exercise can impact mental health33:15 – the importance of recovery39:46 – community aspect for mental health43:38 – who is [solidcore] for44:10 – [solidcore] membershipsFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net Follow today's guest Riley O'HanlonRESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest selfBecome Your Own Healer – self-paced, online course to become your own healer and win at lifeLearn about [solidcore]*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

Picture this: you just started working out and you’ve been going HARD in the gym every. single. day... but then you started feeling reallly sore so you skipped a day, and then another day, and then another day, and then you just give up. Sound familiar? We know exercising is essential for our well-being, so we may tend to over-do it thinking if we work out more it's better, right? Not exactly. In this episode, Steph discusses the consequences of working out too much, and how to balance your fitness to safely challenge yourself while still making progress.– benefits of exercising – balanced approach to fitness5:06 – ayurvedic approach to fitness– signs of overtraining– enhance your training: include a variety of training– my personal experience with overtraining– enhance your training to make life easier– when to challenge yourself and when to slow down– cycle syncing your fitness– how I schedule my workouts15:47 – slowing down isn’t bad – different seasons of life = different training styles/schedules– how I can help you on your fitness journeyFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest selfBecome Your Own Healer – self-paced, online course to become your own healer and win at life*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

I am thrilled to have Dr. Paulina Miklosz DNP, APRN FNP-BC here with us today! Dr. Paulina Miklosz is the proud owner of Higher Med – a health & wellness clinic in Plainville, CT specializing in cannabis medicine & integrative health. With over 16 years of experience in healthcare, Paulina founded Higher Med with the purpose of providing a more comprehensive & informational experience to patients looking to explore cannabis as medicine. She has certified hundreds of CT citizens for their medical cannabis cards and led many educational forums & presentations on cannabis medicine at local libraries, senior centers, and health conferences. Paulina is a member of the American Cannabis Nurses Association and the Society of Cannabis Clinicians. She has also worked directly with world-renowned cannabis physician Dr. Dustin Sulak to better understand cannabis' role in the treatment of refractory conditions. She is fluent in Spanish and Polish and is passionate about bringing awareness to cannabis as medicine to communities where cannabis remains stigmatized.In this episode, Paulina and Steph discuss using cannabis as medicine to improve your most bothersome symptoms and optimize your health safely and effectively.1:07 – about our guest, Dr. Paulina Miklosz1:17 – why Dr. Paulina founded Higher Med2:18 – the stigma of cannabis2:42 – Paulina’s background on the human body4:31 – a consumer’s mindset4:18 – using cannabis therapeutically 5:52 – what to do if you’re hesitant of THC9:33 – what is the endocannabinoid system9:55 – future of healthcare?11:11 – CBD vs THC13:01 – difference between sativa and indica15:25 – prior experience may impact your current cannabis experience17:42 – benefits of cannabis for healing21:00 – benefits of a certified practitioner guiding you on your medical card journey22:06 – cannabis and impacts on nervous system23:25 – cannabis for PTSD24:44 – cannabis for inflammation, neurological disorders, and cancer26:25 – differences between methods of consuming cannabis28:32 – cannabis tolerance/dosage29:41 – benefits of a tolerance break32:00 – cannabis for athletic recovery36:50 – potential issues with using cannabis41:50 – the process of becoming a Higher Med client44:04 – recreational/adult-use vs. medical-use at dispensary49:44 – precautious for cannabis-use51:29 – preferred dispensaries in CT58:15 – how to contact Higher MedFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self Work with Dr. Paulina Miklosz - Located in Downtown Plainville, CTDM on instagram @highermedct or call 959-900-8206*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice. 

You have the innate ability to heal, you just have to know what your unique body needs. In this episode, Steph discusses the importance of knowing how to heal yourself, and walks you through various natural modalities to do so. Become a master of yourself, so you don't have to rely on other people or things to feel good.– why you should learn to heal yourself– heal yourself physically– heal yourself mentally– heal yourself emotionally– heal yourself spiritually– why you can't heal yourself– how I can support you in healing yourself– sneak peak of next episode!!FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellness Elevate to your highest self www.flexiblewellness.net RESOURCESApply for 1:1 Wellness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest selfBliss Shop – my natural, pure essential oil products curated with love for YOU, to alleviate uncomfortable symptoms and support your body and mindGuide to Essential Oils – my ebook to safely and effectively use essential oils to feel your best in a low-tox wayMy favorite herbal supplements to give yourself a little extra support – use my code STEPHANIE15 for a discount!Enroll in the CONNECT course Enroll in the FLUSH courseBecome Your Own Healer – self-paced, online course to become your own healer and win at life*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

Reducing your toxic load is half the equation when it comes to managing inflammation and healing your uncomfortable symptoms. The other half is lymphatic drainage and effective detoxification. In this episode,  Steph discusses how to get the lymph moving and support the body in detoxing, to feel lighter and more energized. If this isn't addressed, these toxins will remain stuck and circulating in the system, continuing to wreak havoc on the body and mind.1:25 – reduce toxic exposure2:51 – lymphatic system4:11 – keep lymph moving5:43 – how to know if your detox pathways are open6:25 – prepare body for detoxification7:10 – detox organs7:30 – support detoxification8:25 – my experience with reducing toxins and supporting detoxification9:10 – learn more about this in my FLUSH course10:21 – your growth workFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self: www.flexiblewellness.net RESOURCESApply for 1:1 Wellness CoachingFREE questionnaire to identify where you’re being exposed to toxins the mostEnroll in the FLUSH course Murphree, R. 2021. Identifying and Healing Lymphatic StressSchaffner, C. 2021. 10 signs you need a lymph detox.*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

In this episode, Steph discusses the trauma of being in a toxic relationship and the impact on physical, emotional, spiritual, and financial wellness. She also opens up about her own experience with healing from a toxic relationship.1:52 – what is considered a toxic relationship?2:25 – how does this type of relationship impact me?3:17 – why are people toxic?5:15 – toxic relationships are traumatic5:39 – why we disassociate in toxic relationships6:21 – signs of a toxic relationship9:10 – conflicts aren’t necessarily toxic9:44 – how do we end up in toxic relationships?11:41 – my toxic relationship experience14:46 – how to safely leave a toxic relationship20:10 – are you making the right choice?23:11 – healthy relationship24:47 – how to recover from a toxic relationship27:45 – helpful resources28:15 – how to support someone who is in a toxic relationship29:19 – is toxic love still love?30:13 – relationship inventoryFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessElevate to your highest self: www.flexiblewellness.net RESOURCESApply for 1:1 Wellness Coaching  Enroll in the CONNECT course Enroll in the FLUSH course Rubino, J. 2021. The Importance of High Self-Esteem in Healing from Toxic Relationships and Emotional TraumaIf you or a loved one are a victim of domestic violence, contact the National Domestic Violence Hotline at 1-800-799-7233 for confidential assistance from trained advocates.*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

The relationship you have with YOURSELF shapes all of the relationships you form throughout your life. Understand yourself and your values and desires, so you feel confident expressing those needs for a fully connected partnership. In this episode,  Steph dives into the importance of a secure, healthy relationship with yourself, and how that impacts the other relationships in your life.– why the relationship with yourself is so important– learn about yourself– how I healed my relationship with myself– healthy relationship with your body– the shadow– our three ‘selves’– why you need external validation– focus on internal validationFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellness // www.flexiblewellness.net RESOURCESEnroll in the CONNECT courseApply for 1:1 Wellness CoachingHoward, A. 2022. The Masks that Block Emotional IntimacyThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

Is dieting actually causing more harm than good for your health? In this episode, Steph discusses the dangers of dieting/restrictive eating, and shares her own experiences with disordered eating and how she overcame that struggle. She includes a more sustainable approach to nutrition that you can implement into your own life.1:02 – dieting/restrictive eating2:15 – quality vs quantity of calories4:00 – weight loss trends4:55 – eating disorders vs disordered eating6:35 – dangers of restrictive eating8:20 – my experience with disordered eating12:16 – strategic restriction to support detoxification14:33 – what you should do for nutrition instead17:42 – questions to ask yourself before going on a diet19:38 – how to work with me on your wellness journeyFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellness www.flexiblewellness.net RESOURCESApply for 1:1 Wellness Coaching Become a master of yourself with the Become Your Own Healer online course seriesThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

The words we say, think, believe, and hear creates a response in our body. In this episode, Steph discusses the importance of being cautious of the words that you use and how it can affect your health. She also shares how to break negative thought patterns about yourself or your life.1:13 – thinking yourself into a bad mood1:18 – why words are important2:16 – thoughts about yourself and how it relates to your health3:20 – our belief in the words we say and hear4:18 – impact of music and TV on your health7:35 – how to break negative thought patternsFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

Do you learn from your mistakes, or do you move past it without a thought? Or worse… deny you made a mistake at all? In this episode, Steph discusses the importance of learning lessons, so you can bring new insight into your future to move closer to your highest self. She will also share helpful techniques to manage any emotions that may come up when you’re learning these lessons.FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessRESOURCESBlacher, S. 2023. Emotional Freedom Technique (EFT): Tap to relieve stress and burnout. J Interprof Educ Pract. doi: 10.1016/j.xjep.2023.100599Miller, M. Overcoming Emotional Overload: integrating trauma through presence and grit. www.Innerintegration.comThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

We’re always on the go-go-go, trying to fit a million tasks into one day. In this episode, Steph discusses how to slow the f*ck down so you can become aware of what your body and intuition are telling you, so you can live a more fulfilled and balanced life.FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephfFollow to balance your wellness and life, and become your own healer: @flexiblewellnessThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

In this episode, Steph discusses a controversial topic - cannabis, and how this natural plant can be used for healing. She shares a well-rounded perspective as it relates to health and quality of life.0:52 - reason for your vices4:20 (lol) - negative connotation4:47 - origin of cannabis6:18 - why I think they banned cannabis6:58 - methods of administration8:25 - why I don't smoke as often anymore10:47 - different responses to it11:50 - know your limits12:56 - relationship with cannabis13:40 - caution of cannabis14:36 - impacts on fertility16:15 - combat cautions of cannabisFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to feel light and aligned: @blisswithstephfFollow to go from obsessing over your health, to living with wellness in mind: @flexiblewellnessRESOURCESBridgeman, M. and Abazia, D. (2017). Medicinal Cannabis: History, Pharmacology, And Implications for the Acute Care Setting. P T, 42(3): 180-188.Crocq, M. (2020). History of cannabis and the endocannabinoid system. Dialogues Clin Neurosci, 22(3): 223-228. doi: 10.31887/DCNS.2020.22.3/mcrocqThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

In this episode, Steph discusses the fun, the negative, and the ugly of alcohol. How it affects your physical, emotional, mental, and spiritual health; the relationship you have with alcohol; her own relationship with alcohol; how you could fit it into a healthy lifestyle; and how to approach an alcohol-free life.2:02 – normalization of alcohol2:33 – what is alcohol really though3:04 – deeper meaning of alcohol terms4:00 – the fun of alcohol4:35 – your body’s immediate reaction to alcohol7:18 – the external consequences of alcohol7:59 – how alcohol affects your energy/vibration9:16 – how alcohol affects your mental/emotional health9:45 – how alcohol affects your spiritiual health10:14  – long term affects of alcohol use12:02 – why alcohol affects everyone differently13:20 – relationship with alcohol 15:10 – my own relationship with alcohol17:44 – how to fit alcohol into a healthy lifestyle23:02 – how to approach an alcohol-free lifeFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to feel light and aligned: @blisswithstephfFollow to go from obsessing over your health, to living with wellness in mind: @flexiblewellnessRESOURCESLaHood, A. and Kok, Stephanie. 2023. Ethanol Toxicity. StatPearls.Varghese, J. and Dakhode, S. 2022. Effects of Alcohol Consumption on Various Systems of the Human Body: A Systematic Review. Cureus. 14(10): e30057"This podcast is for the purpose of education only and is not a replacement for therapy. We suggest you seek out the help of a trained professional if needed, for help with your specific situation."This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

In this episode, Steph discusses how to tell if you’re about to burnout, how to naturally pull yourself out of burnout, her own experiences with burnout, and how to avoid feeling that way again.1:25 – what does it mean to burnout3:21 – how to determine if you’re on the verge of burnout4:45 – all stress isn’t bad5:29 – our nervous system in regards to stress7:02 – difference between challenging yourself and burn out7:51 – the impact of burnout on your life8:05 – what is burnout trying to tell you8:34 – my own experience with burnout9:59 – how to naturally pull yourself out of burnout11:09 – stressed state vs healing/blissful state11:43 – stress management tools12:16 – balancing your energy14:57 – why you need to work WITH your body, mind, and soul15:13 – connecting with yourself15:59 – what is cycle syncing and do you need to do itFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to feel light and aligned: @blisswithstephfFollow to go from obsessing over your health, to living with wellness in mind: @flexiblewellnessRESOURCESPurchase Conquer Your CycleLearn how to connect with yourselfThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

In this episode, Steph discusses how we are all truly different and how that impacts our mindset, beliefs, responses, and physical health. We talk about the basis behind how people perceive us, and what we can do to alter that perception. Stop following what other people are doing, and start embracing YOU. 1:07 – recognizing we’re all different2:03 – some people don’t choose growth2:40 – fixed mindset (closed-minded) vs. growth mindset (open-minded)5:25 – how your past shapes you5:31 – your stress threshold6:22 – perception drives your thoughts, emotions, and actions 7:11 – my trauma response7:56 – people will always judge you9:43 – you can understand without agreeing10:23 – stay true and connected with yourself11:01 – how individuality impacts your physical health13:42 – stop working against yourself14:29 – your action steps15:05 – gift for my listeners :) FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to feel light and aligned: @blisswithstephfFollow to go from obsessing over your health, to living with wellness in mind: @flexiblewellnessThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

In this episode, Steph discusses the power of habits and how it can alter your life for the better… or for the worse. You will become aware of your habits, we will cover strategies to start a new habit, and share tips on how to keep track of your new habits to hold yourself accountable and stay consistent!1:04 – the power of habits1:48 – what is a habit2:28 – what is a routine2:45 – why you’re able to change a habit3:45 – how long it takes to form a new habit4:42 – why it’s hard to form a new habit4:57 – becoming aware of your habits6:55 – strategies to stick with your new habit(s)9:45 – how to track your habits11:15 – my own example of re-implementing habits12:43 – your challenge for the week14:10 – another opportunity to learn more about healthy habits!FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to feel light and aligned: @blisswithstephfFollow to go from obsessing over your health, to living with wellness in mind: @flexiblewellnessThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

In this episode, Steph does a deep dive on toxins – what they are, why we should care about them, and how we can live a low tox life.1:18 – what toxins are1:50 – where toxins are found2:27 – examples of toxins4:27 – what is toxic load6:04 – signs of toxicity (high toxic load)7:28 – complications of a high toxic load11:30 – low tox lifestyle12:13 – take inventory of your toxic load13:21 – example of reducing toxic products16:03 and 17:28 – surprise gifts!!FOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to feel light and aligned: @blisswithstephfFollow to go from obsessing over your health, to living with wellness in mind: @flexiblewellnessRESOURCESFree ingredient guide: https://upbeat-leader-733.ck.page/3045e81332 FLUSH course: https://stephanie-fontano-s-school.teachable.com/p/flushO’Bryan, T. 2022. Chemical Toxicity : The 30,000 Foot View. Health MeansThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.

In this episode, Steph shares her experience in the health and wellness industry and the journey of starting a podcast — the why, the setbacks, the limiting beliefs, and ofc the synchronicities involved.0:53 – why I started Bliss Up Podcast3:23 – growing up active5:12 – undergrad education (bachelor’s in exercise science)6:08 – my work experience in college7:26 – my certifications7:44 – my first job out of college8:02 – grad school (master’s in nutrition and human performance)8:09 – why I started Flexible Wellness9:00 – more certifications9:12 – what is Flexible Wellness9:56 – my role at Flexible Wellness10:18 – what Bliss Up Podcast will be about11:14 – we are all life-long studentsFOLLOWFollow for episode sneak peaks: @blissuppodcastFollow for simple swaps and habits to feel light and aligned: @blisswithstephfFollow to go from obsessing over your health, to living with wellness in mind: @flexiblewellnessThis podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.  We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.