"What In The Wellness?!" A global perspective on integrative health &wellness Hosted by Ansley Knopf

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life. Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more! I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend! -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life. Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more! I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend! -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life. Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more! I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend! -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life. Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more! I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend! -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life. Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more! I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend! -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life. Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more! I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend! -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life. Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more! I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend! -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life. Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more! I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend! -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life. Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more! I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend! -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Hey listeners! As I go on maternity leave with my first child, I am so excited to bring you this mini series all about everything related to mom life.  Conception, pregnancy, labor, postpartum recovery, staying healthy and active as a mom... and so much more!  I hope you enjoy this mini-series and be sure to like, follow, and share an episode with a friend!  -Ansley --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

In this episode, I am deeply honored to have my very own master coach, Kate Solo, as my interview guest. She has both challenged and inspired me and I am pumped that the original SOLO "hugs" coach is making her first appearance on the podcast! We discuss her thoughts on the all or nothing mindset and how to switch it to something far more productive.  Kate Solovieva is currently a Master Coach for Precision Nutrition, the largest online nutrition coaching company in the world. Her academic background includes undergraduate and graduate  degrees in psychology,  focusing on health, resilience, and trauma. Kate has presented at ,international conferences, helped companies like Equinox develop  curriculum for their trainers, and coached over 1,000 clients to eat,  move and live better. She now works with health and fitness professionals, helping them do the same. Her actionable advice? "Read books outside of your field of expertise. Talk to people outside of your social circle. Steal from everyone."  She recommends that you go and follow Jessi Kneeland.  And as for Coach Kate? You can find her at her website: http://www.solovieva.com and on IG @k_solovieva.  And you can find me on IG @ansleyknopf_valkyrie and @trainandflourish or email trainandflourish@gmail.com.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

Oh my goodness! In this episode, I am beyond excited to sit down and discuss with Zach Pello of Pello Fitness, all about SLEEP.  I titled this episode, Don't Sleep on Sleep, because it,'s one of the most underrated and overlooked when it comes to optimizing health, energy levels, mental clarity, heart attack risk, metabolic disorders and even weight loss.  Zach is a fellow PN2 coach and a respected colleague. I am so excited for you to be able to hear his interview!  In this interview, he answers questions like:  1. What are the health effects of a low sleep quality and duration 2. How does poor sleep quality/duration affect body weight and nutrition 3. True or False. It is better to sleep in to make up for lost sleep. 4. What are the top strategies to improve sleep quality and duration? 5. How can the menstrual cycle affect sleep? A little about him:  Zach Pello has had an interest in health and fitness since his high school days and has always had a love for sports and movement in  eneral.  He founded Pello Fitness approximately 17 years ago and enjoys helping people regain their confidence and achieve their fitness goals today as much as when he first started his business. These days, Zach is a  happily married man with three amazing children. Despite his often busy home schedule, Zach still finds the time to stick to his fitness goals and loves helping others learn the best ways of doing so in their lives too. His actionable advice? "Sleep has a major role in our health, body weight, and our mental state.  Prioritize it to the best of your ability by setting intentional goals  to improve your sleep duration, quality, and environment."  He recommends to follow: Garrett Serd of Tandem Nutrition, Atomic Habits, and Sigma nutrition if you are wanting to learn more about science-based nutritional  information. You can find Zach on Facebook, and IG @pellofitness And as always you can find me at @ansleyknopf_valkyrie and @trainandflourish. You can also send an email to me directly at trainandflourish@gmail.com.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

In this episode, I discuss with James Yeo about slaying stress eating. It's something that a lot of us struggle with and have questions about!  In this interview, James shares his most valuable advice and knowledge about stress eating, and answers questions like:  What is Stress Eating -  When does stress eating occur -  The science behind stress eating, and why is it not your fault -  Things you can do now to reduce/avoid stress eating -  What if you fail? Trained in all areas of sports science, James is known in the industry as a jack of all trades and master of one –Sports Nutrition.   Packed with 9 years of experience, he has worked with multiple individuals including busy working adults looking to get back in shape to high-performance athletes. With an interest in endurance sport, James also helped ultra trail, marathon, triathlon, and half-ironman athletes complete their races with the top ten positions.  James also had the privilege to speak at public events at places like  Adidas Runners and Fitness First and even conducted train-the-trainer workshops with TripleFit, Virgin Active, and Fitness First. Most recently, James spoke as a presenter at the Annual ExproFitness  Convention. He holds the following education: BSc. Sports & Exercise Science (Distinction) ISSN Diploma in Sports Nutrition (Distinction) Precision Nutrition Level 1 & 2 Certified International Society of Sports Nutrition (CISSN)  And some of his accomplishments:  - Performance Nutritionist of High-Performance Athletes; SEA Games basketball, marathon, ultra-endurance sports, horseback riding, F1  racing - Educator for Personal Trainers for big gyms like Fitness First and  Virgin Active - Performance Nutrition Public Speaker, spoke for brands like Adidas,  UnderArmour & Esquire - Personal weight loss of 32kg - Work experience in all things sports science.  His actionable advice? "If you fail today, it's okay - failure is part and parcel of building a  good relationship with food, and acknowledging your shortfall is the  beginning of overcoming your giants."  He recommends the following 3 Websites to follow for evidence-based nutrition:  - Precision Nutrition - Examine.com - Nature (the journal). You can follow him on social media at IG: @SportsNutritionistJames  Facebook: https://www.facebook.com/PerformanceBite/  Linkedin: https://www.linkedin.com/in/yeo-yi-quan-bsc-dipissn-cissn-pn2-19708ba8/ or at his website: http://sportsnutritionistjames.com/ And as always you can find me on IG @ansleyknopf_valkyrie and @trainandflourish or email me directly at trainandflourish@gmail.com. --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

In this episode, I get the chance to sit down and interview Tobias Young, who shares his 9 step system to creating sustainable life changes.  It was a privilege to have him on the show, and his experience in the health and fitness community is both inspiring and evident in the way he presents the simplicity of making changes that last. In addition to being a fitpro, he's also a dad, an entrepreneur, and now also has a coaching business for coaches in the fitness industry, with a goal of passing along his well-earned wisdom and helping other fitness coaches reach even more people to live their best lives.  A little about Tobias:  21 years of fitness industry experience  11 years as an online coach  IFBB Pro  6 time magazine cover model  Optimum Nutrition Sponsored Athlete  Owner of Tobias Young Fitness and Co-Owner of TNT Fit Pro Coaching.  You can find him on social media at IG- @tobiasyoung1  Facebook: Tobias Young, Youtube: Thetobiasyoung and his website: www.tobiasyoungfitness.com And of course, you can always find me on IG at @ansleyknopf_valkyrie and @trainandflourish  Website: www.trainandflourish.com or email: trainandflourish@gmail.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

In this episode, I interview Lo Bannerman, who is a nutritionist, meditation leader, and mama on a mission helping young families foster mindfulness and nourishment from the start! She offers the practical advice of: "Declutter your home, mind, and/or to-do list. Even going through one drawer, delegating one task, or saying no to one commitment can create  space for a million yeses!" Her favorite recommended books are:  The Art of Extreme Self-Care by Cheryl Richardson  Do Less by Kate Northrup  The Best Yes by Lisa TerKeurst She and I discuss questions like:  What does doing too much look like?, What is the path out of doing too much?, How can one respectfully say no? and so many other questions and practical advice about becoming more mindful, saying no to say yes and how to maximize the joy in our lives.  You can find Lo at @nourishingfamiliesllc on social media or at her website: https://www.nourishingfamilies.org  And as always you can reach me at trainandflourish.co@gmail.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

In this episode, we have a conversation about flow and how it brings both freedom and fulfillment. My guest is Irek Zareba,  A Human Potential Teacher, Martial Art, and Freedom Coach, Founder of  Awareness Academy.  ​   ​Explorer of eastern culture and philosophy. He has been studying and practicing the traditional health approach and Chinese Martial Arts for 20  years, including meditation, chi gong, tai chi, kung fu.  For the last decade has been exclusively studying Zhong Xin Dao I Liq Chuan - an internal martial art based on Tao and Zen philosophy - directly from Grandmaster  Sam F.S. Chin, the founder of the system. Later became an instructor and his personal disciple. He currently holds 2nd instructor & 6th  student levels.  Successfully competed in tournaments and was awarded two  silver medals and one bronze medal during the 2015 TCFE European  Championship of Chinese Internal Martial Arts in Oxford.   ​   He is a discoverer of human performance and natural approaches for optimizing  biology and psychology, inspired by Dave Asprey and his  concept of biohacking. First-ever  Polish Bulletproof Human Potential  Coach.  During rigorous 12 months training, he met his teacher and mentor  Dr. Mark Atkinson - medical doctor, mind/body health expert, and founder of the Human Potential Institute, creator of human potential coaching.     His teachers and mentors are Grandmaster Sam Chin and Dr. Mark Atkinson.   He is a master of Ethnology and Cultural Anthropology. From Złotów/Poland. His recommendations for resources include:  Interests in martial arts and movements art - GM Sam Chin Psychological fitness - Dr Mark Atkinson Wisdom of Life - Sadghuru You can follow him at Awareness Academy on social media or at his website: https://www.irekzareba.com/ And as always you can reach me at trainandflourish.co@gmail.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

In this episode, we dive right in with Dr. Chelsea Drda discussing:   What role does chiropractic care play in preventative health?  What are the 3 major causes of stress and how do they contribute to disease?  Why is self-care important?   How can we create time in our lives for self-care? And she shares her passion for why every woman needs self self-care & how to make it happen!Dr. Chelsea Drda is a Self Care Advocate and Doctor of Chiropractic based in Atlanta, Georgia. She empowers boss women to create more energy  & time and succeed in business and life. She is the author of the  Self Care to Success Manual and delights in speaking around the country as well as providing gentle, safe, chiropractic care to women and their young children. She believes every woman deserves to thrive! She recommends the following resources:  @thepelvicperspective / Dr. Juan M. Martin - pelvic health for all women @motherhoodunstressed / Liz Carlile - all things Mom & health from a to z @spouselink / Gisella Friedman - resources for military spouses & connection And you can find her in multiple places including:  Her website: https://mailchi.mp/2f177bfc84b7/drchelseadrda  And on social media at: www.instagram.com/happy.motivation.for.women  www.instagram.com/atlantanaturalhealth facebook.com/atlantanaturalhealth And as always you can reach me at trainandflourish.co@gmail.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

In this episode, I have a discussion about martial arts, mindfulness, and meditation with Ashe Higgs.  Ashe has been a Martial arts and meditation instructor for 20 years.  He has taught workshops at the local, national, and international levels.  And has been a PN2 certified coach since  2018. Some of his accomplishments include Light heavyweight full contact champion - Taiji Legacy 2007, Super heavyweight full contact champion - International Kuoshu Tournament 2008.  Ashe shares about his journey to finding his health and happiness through martial arts and the importance of being present throughout life.  We also discuss the differences between mindfulness and meditation and even get to practice a breathwork exercise during the podcast that you can do also!  To follow and find Ashe, go to https://leanstrongandhealthy.com or find him on Instagram at @ashehiggs.  Ashe's recommendations include:  If  y ou had  3 books you would recommend for additional reading what would those be?  Mindfulness In Plain English, The Four Foundations of Mindfulness, the Kalama Sutta And you can always reach me at trainandflourish.co@gmail.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

In this episode, I get to sit down and talk with Augusta Locally Grown, Executive Director, Rebecca van Loenen.  Augusta Locally Grown Inc (ALG) has been connecting local sustainable  farmers to customers for the past 13 years. ALG started with a retiree  selling local farmers produce via a website with customers picking up  from her kitchen,. ALG has flourished to an organization that oversees a  multi-site online market, traditional farmers market that doubles  EBT/SNAP purchases , and a vegetable prescription program. Recently,  Rebecca van Loenen (me) was appointed as the new ED , filling in the  shoes of the past 12 year ED, Kim Hines. Rebecca comes to the table with  a background in web design and a third generation entrepreneur. With  three months into the position, she has had to maneuver the organization  as sales quintuple from the community demand do to the virus. An incredible testimony to the hard work and dedication of it's members, ALG was the beta test site for the state of Georgia for their vegetable  prescription program six years ago. ALG supports 40+ growers/producers  via their online market.  Rebecca answered this question with one of the most pivotal messages we've heard on this podcast to date. What is one takeaway piece of actionable advice you would like to leave with our listeners today?  Food is foundational. From the moment an eight-month old is  born there's such an emphasis on how to feed for bonding and what to feed. What you feed yourself feeds the very ounce of who you are. Let your food nourish yourself and your community. You can find and follow Rebecca and the Augusta Locally Grown community at: http://augustalocallygrow.org Or on facebook at: https://www.facebook.com/AugustaLocallyGrown/ And as always you can reach me at trainandflourish@gmail.com  --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message

In this episode, I have a conversation with Liz Durant of Affinity Fitness. Liz is a mom, wife, empty nester, personal trainer, fitness and nutrition coach, and lover of all things active. She was a collegiate athlete and still enjoys recreational and competitive participation in ultra and mountain trail running, tennis, golf, cycling, swimming, snowshoeing, skiing,, and anything else where she can move her body!  She has participated in 25+ marathons and multiple ultra distances and triathlons. Her mission is to help women take on their 2nd half of life with humor, humility, and courage!  You can find Liz at www.affinityfitness603.com And as always, you can reach me at trainandflourish.co@gmail.com  --- Send in a voice message: https://podcasters.spotify.com/pod/show/whatinthewellness/message