Fitness and Family Podcast

Welcome to The Fitness and Family Podcast! If you’re new here, thank you for tuning in—and if you’re a returning listener, thank you for trusting me and my guests to be part of your wellness journey. Don’t forget to follow the show for new episodes, download your favorites to revisit, and leave a comment if you have a question for me or my guest.In this episode, I’m joined by Cloe Parker of Parker Pastures in Colorado. As a second-generation rancher, Cloe is passionate about her family’s mission to "reconnect your table to God’s original design—beef raised on grass, a life lived in connection with the land, and food rooted in honesty, purpose, and nourishment."With Cloe’s experience in ranching and my background in the food industry, our goal is to help you better understand how the protein you choose can impact your overall health and how to make more intentional choices when it comes to the food you eat.In this episode, we talk about:What is nutrient dense meatThe difference between grass fed vs grain fed animalsWhat food labels aren't telling youOnce you lose the land animals are grown on, what will happen nextInterested in learning more about Parker Pastures? Go to their website www.parkerpastures.com I recently just bought a half a lamb and have been happy with the quality of meat. It has made some delicious dishes.Wellness Journal I UseYour Wellness Journey: A Comprehensive Journal: A step towards a happier and healthier you: Welling, Ashley: Amazon.com: BooksReady to finally build healthy habits that actually stick? Your guide 6 Steps to Healthy Habits breaks it down into simple, realistic steps you can start today—no overwhelm, no perfection required. Whether you’re looking to improve your energy, stay consistent with fitness, or feel more in control of your daily routine, this guide is designed to help you create lasting change in a way that fits your life.✨ Click below to get your copy and start building habits that support the life you want.ashley-welling-fitness.kit.com/6-steps-healthy-habits-guideConnect with AshleyWebsite: www.ashleywellingfitness.comEmail: ashley@ashleywellingfitnessYouTube: ashley welling fitness

Welcome back to The Fitness and Family Podcast and thank you for listening! In this episode, we’re joined by Sarah Pettitt from Ontario, Canada, whose story is a powerful reminder that it’s never too late to rebuild and redefine your life.After facing a difficult season of life, I will let her explain, she focused on creating a healthy balance with food, fitness, and her relationship with herself, and created a new path forward—one rooted in self-worth, strength, and resilience. Today, she is the founder of Radiant Rebel, where she empowers others to take control of their health, rediscover their confidence, and prioritize themselves again.In this episode, we talk about:Rebuilding your life after major life changesNavigating mental health, habits, and self-worthCreating balance with food and fitnessLetting go of guilt and starting againTurning your story into purposeIf you’ve ever felt stuck, overwhelmed, or disconnected from yourself, this conversation will remind you that change is possible—and it starts from within. Want to learn more from Sarah? Follow her on Instagram @thesarahpettitt and get free resources from Sarah here.Wellness Journal I UseYour wellness journey starts with awareness, reflection, and small intentional steps. I created this journal to help you slow down, organize your thoughts, and focus on the areas of life that matter most to your overall well-being.Your Wellness Journey: A Comprehensive Journal: A step towards a happier and healthier you: Welling, Ashley: Amazon.com: BooksIf you’re ready to bring more structure and consistency to your workouts, this fitness planner was created to help you stay focused and motivated on your fitness journey.Whether you’re just getting started with exercise or looking for a simple way to stay organized with your routine, this planner gives you a clear space to map out your workouts, celebrate small wins, and stay committed to your goals.Fitness Planner: A Daily Journal: A healthy step towards your success: Welling, Ashley: Amazon.com: BooksReady to finally build healthy habits that actually stick? Your guide 6 Steps to Healthy Habits breaks it down into simple, realistic steps you can start today—no overwhelm, no perfection required. Whether you’re looking to improve your energy, stay consistent with fitness, or feel more in control of your daily routine, this guide is designed to help you create lasting change in a way that fits your life.✨ Click below to get your copy and start building habits that support the life you want.ashley-welling-fitness.kit.com/6-steps-healthy-habits-guideConnect with AshleyWebsite: www.ashleywellingfitness.comEmail: ashley@ashleywellingfitnessYouTube: ashley welling fitness

What if creating the life you want starts with seeing it clearly?In this episode, you'll learn:How visual boards and manifestation affect your physical, social and mental healthWhat a visual board really isHow manifestation actually worksHow to create a visual boardWhy visual boards build motivationI'm going to break down my personal example of creating a visual board, why I've been doing it for years, and a simple daily practice to help you stay motivated.Wellness Journal I UseYour wellness journey starts with awareness, reflection, and small intentional steps. I created this journal to help you slow down, organize your thoughts, and focus on the areas of life that matter most to your overall well-being.Your Wellness Journey: A Comprehensive Journal: A step towards a happier and healthier you: Welling, Ashley: Amazon.com: BooksIf you’re ready to stop feeling stuck and start moving with purpose, this episode will help you visualize, align, and become.Connect with AshleyWebsite: www.ashleywellingfitness.comEmail: [email protected]: ashley welling fitness

Welcome back to The Fitness and Family Podcast and thank you for listening. Today, we’re talking about AI—but from a positive perspective.In this episode, you’ll learn:How faith and AI can coexist in a modern worldHow to use AI as a helpful tool to simplify daily tasksCreate more balance in your lifeWhy protecting your freedom of thought matters more than everHow to use AI with intention instead of dependenceIf you’ve ever wondered how to embrace the future without compromising your beliefs, this episode will give you clarity, perspective, and encouragement.Wellness Journal to UseYour wellness journey starts with awareness, reflection, and small intentional steps. I created this journal to help you slow down, organize your thoughts, and focus on the areas of life that matter most to your overall well-being.Shop now: Your Wellness Journey: A Comprehensive Journal: A step towards a happier and healthier you: Welling, Ashley: Amazon.com: BooksConnect with AshleyWebsite: www.ashleywellingfitness.comEmail: ashley@ashleywellingfitnessYouTube: youtube.com/@ashleywellingfitness

Welcome back and thank you for listening. In this episode, we’re talking about Seasonal Depression and how it shows up in everyday life — especially in your fitness routine, mental health, motivation, and work-life balance. You’ll learn why this happens (hint: it’s not a discipline problem), how seasonal changes affect your mood and energy, and what you can do to support yourself without forcing productivity or burning out.In this episode, we cover:What seasonal depression really looks like in daily lifeHow seasonal changes affect fitness motivation and energy levelsWhy pushing harder isn’t the answer during low-energy seasonsSimple ways to support your mental health through movement and routineHow to maintain balance between work, life, and self-careMindset shifts that help you move through seasonal burnout with compassionWhether you’re feeling disconnected from your workouts, struggling to stay motivated, or trying to juggle responsibilities while feeling depleted, this episode will help you feel seen — and supported.Remember: strong doesn’t always mean doing more. Sometimes it means doing what actually supports you.If you enjoyed this episode, please download and share with your friends and family. Remember to follow The Fitness and Family Podcast to be the first to know about new episodes.Track your progress in a journal I created based on my own experiences:Daily Wellness Journal: ⁠Your Wellness Journey: A Comprehensive Journal: A step towards a happier and healthier you: Welling, Ashley: Amazon.com: Books⁠Fitness Planner: ⁠Fitness Planner: A Daily Journal: A healthy step towards your success: Welling, Ashley: Amazon.com: Books⁠Protein Powder: ⁠Be Well by Kelly LeVeque | Fab Four Wellness | Official Site⁠Connect with AshleyWebsite: ⁠www.ashleywellingfitness.com⁠Email: [email protected]: ⁠ashley welling fitness

Hello again welcome back! Our next guest is Lori Leigh.She lives in Fort Lauderdale, Florida and always made movement a priority, but after COVID—and listening to her body’s call for something new—she embraced a fresh challenge. Now, powerlifting at 66, Lori feels stronger and more empowered than ever. You won’t want to miss her inspiring journey of perseverance and proof that age is just a number when you learn to trust the power of your body.In This Episode You Will Learn1. Fitness through your decades of life2. Exercise is more than just your outward appearance, why your mental health is important3. The 11 Health MythsFollow Lori's journey on her Instagram @lori.leighIf you enjoyed this episode, please download and share with your friends and family. Remember to follow The Fitness and Family Podcast to be the first to know about new episodes.Wellness Journals that workDaily Wellness Journal: Your Wellness Journey: A Comprehensive Journal: A step towards a happier and healthier you: Welling, Ashley: Amazon.com: BooksFitness Planner: Fitness Planner: A Daily Journal: A healthy step towards your success: Welling, Ashley: Amazon.com: BooksProtein Powder: Be Well by Kelly LeVeque | Fab Four Wellness | Official SiteConnect with AshleyWebsite: www.ashleywellingfitness.comEmail: [email protected]: ashley welling fitness

Welcome back! In this episode we talk about Motivation and how to keep it, even when it feels hard. Staying motivated isn’t about willpower — and it’s definitely not about being “on” all the time. In this episode, I’m sharing 7 realistic ways to stay motivated, even when life feels busy, overwhelming, or exhausting.1. Motivation isn't Constant2. Reconnect with your "Why"3. Set Small, Achievable Goals4. Build Routines5. Change your Environment6. Give Yourself Grace during Hard Seasons7. Celebrate Progress, not PerfectionYou don’t need to use every tip. Listen through, save or download this episode, and focus on the one that resonates most with you right now. That’s the one that can create the biggest shift.✨ Press play when you need encouragement, clarity, and a reset. Please share and follow The Fitness and Family Podcast for all new episodes. Thank you!

Welcome back! If you are new here, thank you for listening :) Our next guest is Sherri Herman. Sherri is a married mom who lives outside of Minneapolis, Minnesota. She is a licensedclinical psychotherapist whose mission is to help you live your healthiest and most fulfilling life.Having grown up in a family marked by alcoholism and dysfunction, Sherri knows what it’s like to feel unworthy, alone, and disconnected from yourself. Her personal journey—through trauma, two divorces, single parenting, and ultimately, self-compassion—informs her work with empathy and insight. Her approach gets below the surface—gently untangling early patterns while also tending to the nervous system, the body, and the deeper longings of the heart.I’m excited because in this episode, we are going to dive deeper with Sherri and explore the topic of Perfectionism and People-Pleasing Behavior.To learn more and join her newsletter visit Counseling for Anxiety, Perfectionism & People-Pleasing | Sherri M. HermanIf you enjoyed this episode, please share and follow The Fitness and Family Podcast for all new episodes. Thank you!

Welcome back! Our next guest is Juniper Devecis. Juniper lives outside Boston, Massachusetts and is a Dietician with a Masters in Biochemistry. She struggled with her weight in her teens trying numerous diets for years.Her life changed when she saw a picture of herself at a friend’s wedding and decided enough was enough. Through her nutrition background, hypnosis, and learning to love herself first, Juniper shed 100 lbs, ditched the food cravings, and non-sense medications that doctors prescribed.Now, with research studies and using her past professional career in supplement research advising doctors, Juniper is sharing her story hoping to inspire others. Visit her website www.vibrantjuicylife.com and read her book Vibrant Juicy Life. Vibrant Juicy Life: A Woman’s Journey to Conquer Food Cravings, Feel Better, and Live Bigger: Devecis, Juniper: 9798889262077: Amazon.com: BooksIn this must-read book for women struggling with over-eating, Juniper shows that the secret to tackling cravings lies not through dieting and hard work, but self-love. Through joy and self-care we ease our hungers, freeing us to live a more authentic, richer life.Thank you for listening to The Fitness and Family Podcast. If you enjoyed this episode, please leave a comment and share with your friends and family. Follow to be the first to know of all new episodes :)

Happy New Years 2026! Ready to make this the year your resolutions actually stick? In this short episode, Ashley will break down the mindset shifts, simple habits, and realistic strategies that turn January intentions into long-term success.You’ll learn how to set goals you can sustain, overcome the motivation drop-off, and build daily routines that support real change—without burnout or perfection pressure.Whether you’re focusing on fitness, family, career, or personal growth, this episode gives you the clarity and confidence to follow through.🎧 Tune in and step into the New Year with intention, direction, and a plan you can truly commit to.Visit her website for the tools to succeed ashleywellingfitness.comMust listen episodes:Physical HealthEpisode 5: Fitness Tips for BeginnersFinancial HealthEpisode 9: How to Save Money at the Grocery StoreEpisode 14: From Physical Health to Financial WealthSocial HealthEpisode 19: The People Pillar: Behavior Styles & Bold ChoicesMental HealthEpisode 23: From Caregiver to Coach

Ashleigh Grave is based in the Niagara Region of Canada,close to Buffalo, NY, with her husband, two dogs, and two cats. Her journey has been anything but easy. She’s held various roles throughout her life, I am going to let her dive deeper into those, but her biggest one is currently a caretakerfor her loved one following a Dementia diagnosis. Driven to turn her personal experience into purpose, Ashleigh is now developing a burnout prevention and recovery program tailored specifically for high-achieving women.Her book Navigating Dementia Together: A Holistic Guide to Supporting a Loved One with Dementia is beautifully written. I was able to get a copy and really enjoyed how Ashleigh incorporated the 3 pillars of health: Physical, Social and Mental. You can read it all the way through or depending on the day, you can jump to one section. It also comes with free recipes. You can find her book on Amazon or below.Amazon.com: Navigating Dementia Together: A Holistic Guide to Supporting a Loved One with Dementia eBook : Grave, Ashleigh: Kindle StoreVisit Ashleigh's website Holistically Curated | holistic nutritionistThank you again for joining me on another episode of The Fitness and Family Podcast. Follow my podcast to be the first to know about new episodes and give it a rating so guests like Ashleigh can continue to share their message.

Welcome back! Kerry Komarov is a married mom of two young boys based in Pennsylvania. Formerly a middle school reading teacher, she found it challenging to juggle work and family life after the birth of her second son. Wanting to be more present with her kids, she tapped into her English degree and launched her own virtual business as a Creative Business Strategist, helping entrepreneurs with email marketing, blog content, and more. Visit her website Komarov Website. I'm excited as we explore the Social Pillar of health. Whether you are in a chapter or your life or ready for change, listen how Kerry navigated this scary yet exciting part as she carved out a new path for herself.Please follow The Fitness and Family Podcast for all your health tips in the Physical, Mental and Social health pillars. If you would like to be a guest, please send me an email at [email protected]

Welcome back to The Fitness and Family Podcast! Our next guest, Jenna Hodge, is a married mom of 4 boys under the age of 7 living in Georgia.Movement has always been part of her life but after her 2nd baby, her body told her a different story. As she struggled with her physical and mental health, her decision to listen to her body instead of what doctors were having her try was the turning point. I can’t wait for you to hear herpersonal story and the desire to not give up when finding answers.You can follow Jenna on Facebook (Jenna Hodge) and Instagram (jennahodge_)If you haven't already, follow The Fitness and Family Podcast for more health tips in the Physical, Social and Mental health pillars.

Glad to have you back! In this episode, we travel to Switzerland to meet Manouchka Elefant. After living and studying around the world, she returned home to build her career and family. When her partner faced cancer during her pregnancy, she learned the true value of time and balance. Now, Manouchka helps moms create harmony between family and business through her social media projects and masterminds.This was such a fun episode, and I wish you could have seen the true beauty of nature out her window. We will save that for another episode :) To stay connected with Manouchka, follow and listen to her podcast Hey Boss Mama: Empowering Mompreuners to Thrive in Business and MotherhoodIf you haven't already, follow The Fitness and Family Podcast for more health tips in the Physical, Social and Mental health pillars.

Welcome back! In this episode we talk with Kelly Beveridge. Kelley is 47 years old and lives in Calgary, Alberta, Canada with her partner of 10+ years and adorable dog. She has a degree in International Business and has been an entrepreneur for the last 15 years.She has traveled the world from Canada her hometown to South Africa and South America, where she has coached and mentored thousands. Her company is called Entrepreneurial Elevation, and we are going to dive into the social pillar of health talking about behavior styles, how to communicate with other people, how to make decisions in your early adult years and more.This is an episode you are going to want to listen to again. Download, share with friends and family, and make sure you subscribed to The Fitness and Family for more health-related topics :)For more information about Kelley, visit her website Entrepreneurial Elevation

In this episode, I’ll guide you through a calming meditation designed to ease anxiety, release tension, and help you feel grounded in the present moment. Together, we’ll practice gentle breathing techniques, body awareness, and visualization to create a sense of inner peace you can carry into your day.Whether you’re new to meditation or looking for a steady way to manage stress, this session will give you simple tools to quiet your mind and calm your body. Find a quiet space, get comfortable, and let’s begin this journey toward greater calm and balance.Click and let's get started :)

Ginny, a mother of two neurodivergent children—one with Autism and the other with ADHD—lives in New Mexico. By day, she works as a Geologist, and she turns to art as a daily outlet to manage anxiety, relieve stress, gain mental clarity, and more.Tune in as Ginny shares different art methods you can try. She ranks her top favorites and even includes a fun one perfect for the whole family.Visit her Etsy shop (Pottery) https://ginnybrachtart.etsy.comAnd join her email list https://ginnybracht.com/peaceSave this episode and follow The Fitness and Family Podcast for more tips on living your healthy life.

Do you struggle to fall asleep? How about getting enough sleep each night? Do you wake up tired or always looking forward to that afternoon nap? In Episode 2, we talked about the 8 health habits and one of them was getting enough sleep. Take notes and make sure you follow and download this episode.With scientific research and my personal experience, these simple daily shifts can make a real difference. One of my goals for 2025 was to improve my sleep, and now that it’s July, I can confidently say: it works. If you’re serious about waking up feeling refreshed and ditching that afternoon slump, stick with me—because these tips deliver.

Becca is a married Southern lady who currently resides in Georgia. She has a Bachelor of Interdisciplinary Studies in Social Science, Master of Science in Family Studies, a Certified Family Life Educator, 200- Registered Yoga Teachers, and Self Defense Instructor. I can’t wait for her to talk about her business as it dives into relationships, food, fitness, finances and more.Be sure to visit her website Stacked Intent and listen to her podcast. I added a shortcut directly to it for you :)If you haven't already, follow The Fitness and Family Podcast for more health tips in the Physical, Social and Mental health pillars.

Did you know that your physical health can help and hinder your finances? Your emotions can dictate your spending? Do you want to learn how to fix this and not live paycheck to paycheck?In this episode, you will meet Christiane. She is from Cameron, Africa and came to the United States when she was 17 years old. While her childhood wasn’t easy financially, she didn’t let that affect her future. She is a money life coach, and along with her sisters, they teach people how to spend money guilt free without being restricted through their business Green Wealth Legacy. Visit their website Green Wealth Legacy: Empowering Women to Financial FreedomTake a listen and comment what you liked. Make sure to download this episode to listen again and follow The Fitness and Family Podcast. Thank you!

In the 2nd part of this episode, Tanya will continue to guide you to understand what habit stacking is and how it will set you up for success with less stress. To finish, she is going to dive into nutrition and help you not only understand how your emotions may cause you to overeat but also how to stop this bad habit with her method called SNAP.If you have questions, please leave them in the comments for her to answer and make sure to follow the Fitness and Family Podcast.

In this 2-part episode, you will meet Tanya Valentine. She is a married mom of 3 kids, age 7 and under living in Indiana and a certified life coach. Besides juggling kids and family, she is currently creating a time management course geared towards navigating your busy life. Listen as she talks about breaking bad habits, while building new ones, nutrition and more!.If you have questions, please leave them in the comments for her to answer and make sure to follow the Fitness and Family Podcast.

Excuse the technical glitch and let's finish our conversation with Cassy Velazquez. Make sure to listen to episode 10 first and then let it flow into episode 11 :)

Welcome Cassy Valezquez! She is a mom of 2 who this episode a supplement nerd, label reader, and ex-corporate worker bee turned wellness rebel. Cassy has worked in R&D and Marketing with well-known companies like Arbonne and Herbalife. Out of pure frustration, she created "Fussy Mom" supplements and let me tell you I am loving it!You are going to want to hit download. Grab a pen and paper or press play as you are cleaning the house because this episode is a must listen.Let us know what you think in the comments. Share this episode and make sure to follow the Fitness and Family Podcast.

Food prices are on the rise so saving money seems impossible, right? Wrong. There are simple ways to save money at the grocery store and they are way easier than you think. I started using these tips 5 years ago and every week I stick close to my budget and eat healthier. This is an episode you are going to want to download and save. Grab a pen and paper and hit play!

Learn 10 simple ways to improve your memory. Some go hand-in-hand with episode 2 (part 1 and 2), "What are healthy habits?".Are you doing any of these? Let me know if the comments and if you think they work. In my 20s, I thought some of these ways were silly, until I took a step back in my 30s and really appreciated them and saw the impact as my life became busier.

In this episode, Ashley will help you establish your Weekly Workout Schedule. You will learn the do's and dont's to set you up for success. What workouts or exercises should you do each day? Can you take a rest day? All of this will be covered in the first half of this episode..In the 2nd half, Ashley will explain how the body changes as you age and what types of exercises it needs to stay healthy. You may be surprised and learn a few things😊.If you haven't already, make sure you follow the "Fitness and Family" podcast. Share with your friend, family and on your social media platforms.

How do you find the gym that's for you? In this episode, we will break down different types of gyms and understand which one is right for you. Finding the right gym can significantly impact your fitness journey. Remember to subscribe to the Fitness and Family Podcast for more ideas to help you find your "healthy" balance. Share with friends!

Starting a fitness journey can be both exciting and challenging. In this episode, you will learn some fitness that will help you get started and stay on track.Starting and the continuing with these tips can help set a solid foundation for your fitness journey. Remember, the most important thing is to stay active and make healthy choices that fit your lifestyle.Let me know what you think and leave a comment 😀 Subscribe to the Fitness and Family Podcast for more ideas to help you find your "healthy" balance. Share with friends!

Morning vs Evening workouts, which one is for you? Listen as we go through the pros and cons of each. Surprise!!! there is no wrong answer 😀

In this episode you will learn how to bridge the gap from picking a healthy habit to achieving your goal.

Let's go over the last 4 healthy habits. In Part 1, we explored 4 new healthy habits, and in this episode we will continue with the last 4 that can help your overall well-being and improve your physical, mental and emotional health. Save this episode to explore each habit and follow the Fitness and Family Podcast to be the first to know of future episodes.

Welcome to Part 1 of "What are Healthy Habits?" In this episode, we are going to explore 4 health habits that can contribute to your overall well-being and help improve your physical, mental and emotional health. You are going to want to save this episode as you start to implement each new habit and make sure to follow to be the first to know of future episodes.

Let's explore the 3 pillars of "healthy" and start breaking them down. How do you relate to each one? Make sure you follow and comment on this episode.

Welcome! Take a quick listen to learn what the Fitness and Family Podcast is about. Subscribe to be the first to listen to brand new episodes.