The Riverview Wellness Podcast

Resistance training is not that complicated. You don’t have to make yourself almost sick to experience a “good” workout or to build muscle. You don’t always have to push to failure on every set or every rep. What matters is consistency and realistic expectations when planning your program.In this episode, Reed and Sierra continue the conversation on resistance training and discuss the common myths that might be holding you back from starting.Be sure to check out part 1: https://youtu.be/bu7ino5GWC4Link To Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/#abstract1Connect With UsRiverview Wellness: https://www.instagram.com/riverview_wellness/

What actually matters in your training program? Is it the number of reps? Is it reaching failure during your exercises? Is it the order in which you perform your exercises?There are so many factors that can make programming your workouts seem overwhelming. In this episode, Sierra and Reed address some of these variables and show you what actually matters when it comes to strength, hypertrophy, or power training.Be sure to check out part 1! https://youtu.be/bu7ino5GWC4Link To Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/#abstract1Connect With UsRiverview Wellness: https://www.instagram.com/riverview_wellness/

Most adults are not doing enough resistance training and don’t realize that it improves more than just muscle size or gym performance. In this episode, Sierra and Reed begin a three-part series on the hidden power of resistance training and discuss how it can improve your quality of life, the different training options available, and how often you should train when starting out.Link To Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/#abstract1Connect With UsRiverview Wellness: https://www.instagram.com/riverview_wellness/

Calling all women over 40—this episode is for you! In this episode, we dive into everything related to nutrition for women over 40, from how your cycle affects the amount of food you need to consume, to how your muscle mass changes over time, and even information about everyday products that may be affecting your health. Grab a pen and paper and get ready for an informative episode.Connect with UsRiverview Wellness: https://www.instagram.com/riverview_wellness/

Is functional training the superior form of training? In this episode, Reed and Sierra jump into the debate to discuss functional vs isolation movements. They discuss how to decide what might be best for your training and the benefits of both training approaches. Get ready to be informed!Connect with UsRiverview Wellness: https://www.instagram.com/riverview_wellness/

In Part 2 of this two-part episode, we sit down with Meghan Karol, a pelvic health physical therapist, for an honest and practical conversation about pregnancy, training, and preparing the body for labor and postpartum.This episode continues with a deeper dive into core training, pelvic floor function, symptoms to watch for, and when additional support may be needed.This episode is meant to bring clarity and reassurance to pregnant women who want to stay active, informed, and confident in their bodies, as well as coaches and practitioners who want a more grounded, evidence-informed perspective on prenatal training. Heather McCarel of Wandercoach also joins the conversation, offering additional insight from a coaching lens and supporting the discussion around women’s health and performance.---Connect with UsMeghan Karol, DPT: https://www.instagram.com/mkarol.dptHeather McCarel (Wandercoach): https://www.instagram.com/wandercoach757Riverview Wellness: https://www.instagram.com/riverview_wellness/

In Part 1 of this two-part episode, we sit down with Meghan Karol, a pelvic health physical therapist, for an honest and practical conversation about pregnancy, training, and preparing the body for labor and postpartum.Pregnancy is often framed with fear, restriction, and conflicting advice. In this conversation, we cut through the noise and talk about what exercise during pregnancy should actually look like, how movement can support both labor and recovery, and why understanding the body’s capacity is far more helpful than avoiding activity altogether. We also unpack common labor myths, discuss the realities around tearing, and explore how intentional preparation—physically and mentally—can influence the birth and postpartum experience.This episode is meant to bring clarity and reassurance to pregnant women who want to stay active, informed, and confident in their bodies, as well as coaches and practitioners who want a more grounded, evidence-informed perspective on prenatal training. Heather McCarel of Wandercoach also joins the conversation, offering additional insight from a coaching lens and supporting the discussion around women’s health and performance.Part 2 continues with a deeper dive into core training, pelvic floor function, symptoms to watch for, and when additional support may be needed.---Connect with UsMeghan Karol, DPT: https://www.instagram.com/mkarol.dptHeather McCarel (Wandercoach): https://www.instagram.com/wandercoach757Riverview Wellness: https://www.instagram.com/riverview_wellness/

How do you stay consistent with your workout routine while traveling? Is it possible to eat “clean” on the road? In this episode, Heather, Reed, and Sierra share practical tips to help you maintain your fitness routine while traveling, how to prepare ahead of time, and simple strategies to stay on track—no matter where you go.Visit us: https://www.riverviewva.com/wellness-center

Ever wondered which supplements you should take or which ones are actually beneficial to your health? In this Riverview Wellness podcast episode, Sierra and Reed discuss some of the best supplements to support your fitness and wellness journey.

On this episode of Riverview Wellness, Sierra sits down with Heather McCarel to continue the conversation on birth control. They discuss period tracking, natural family planning, the long-term effects of birth control, and more. Be sure to share this episode with a friend.

On this episode of Riverview Wellness, Sierra sits down with Heather McCarel to discuss birth control. Is it okay for women to take it? Does it affect fertility or create other health concerns? This episode breaks it all down and more!

In this episode of the Riverview Wellness Podcast, Sierra Meacham dives into the top three things that are slowly killing us. If you’ve been dealing with fatigue, irregular bowel movements, or even underlying diseases, this episode is for you. Sierra breaks down how small, daily habits add up over time—and how movement, nutrition, and toxins are all interconnected when it comes to staying healthy.

In this episode of the Riverview Wellness Podcast, Reed Hammen sits down with Heather McCarel, the newest member of the Riverview Wellness team. They dive into her background, her passion for helping clients navigate hormones, weight loss, and overall wellness, and what inspired her to join the Riverview community. Heather shares her approach to creating sustainable lifestyle change and how she blends education, accountability, and compassion in her coaching. Tune in to get to know Heather and hear what she’s bringing to the future of Riverview Wellness.

Not all pain is created equal — but how do you know which aches are a signal to stop and which are part of getting stronger?Reed and Sierra break down the difference between medical pain and movement-related discomfort, explain why distinguishing between the two is crucial, and provide context around common misconceptions. They also dive into passive vs. active recovery, exploring how rest and movement each play a role in healing and performance.

Bigger muscles, better health, stronger body — that’s the power of hypertrophy training. In this episode of The Riverview Wellness Podcast, Reed and Sierra break down what hypertrophy training actually is, why it’s about more than just “getting bulky,” and the benefits it brings for everyday life.

A lot of us don’t step into the gym with a ‘perfect’ body - injuries, past surgeries, or movement restrictions are part of the story. On this episode of The Riverview Wellness Podcast, Reed and Sierra unpack how to work out safely and effectively even with limitations.

In this episode of The Riverview Wellness Podcast, Reed and Sierra dive into one of the most important — and often misunderstood — parts of any wellness journey: tracking metrics. We'll break down why we track metrics, which ones are worth tracking, and our recommendations to keep tracking simple and not overwhelmingWhether you’re new to fitness or fine-tuning your routine, this conversation will help you see tracking as a powerful tool — not a burden — on the path toward better health.

Join us as we dive into the common physical and emotional barriers to wellness and how to overcome them to start off your wellness journey on the right foot!

Meet Sierra and Reed, your Riverview Wellness hosts! In this kickoff episode, we get candid about our backgrounds and what you can expect from future episodes focused on movement, recovery, and sustainable health.