Food for Thought

In this episode of Food for Thought by Greenfork, Stephen Zabala sits down with returning guest Patrick Campbell of Ecotone Performance Health & Fitness to explore movement, recovery, and what it really means to feel good in your body. They dive into flow-based training, nervous system regulation, and why rest, recovery, and intentional movement matter just as much as the workout itself.You can find Pat online at ecotonehealth.com and on Instagram @ecotonehealth.00:00 Welcome to Food for Thought & returning guest Pat Campbell01:05 Flow-based movement vs traditional strength training03:46 Landmine work, coordination, and hidden intensity05:03 Mind-body connection and intentional movement06:42 Shifting goals: less max strength, more pain-free living09:23 Warm-ups, scanning the body, and avoiding injury11:25 Breaking the body down vs actually rebuilding it13:28 Are we all overtraining without realizing it?16:36 Is “active recovery” really recovery?17:25 Compression therapy (Normatec) explained20:13 Vibroacoustic therapy & nervous system down-regulation27:44 Exercise vs recovery tools: why not both?29:55 Anecdotes, science, and what actually works31:20 FDA regulation, supplements, and recovery tech risks37:22 Deep tissue energy therapy & cellular response40:02 Acute vs chronic injury treatment strategies45:21 Recovery models and hormonal response49:23 Regenerative therapies: lay the groundwork first50:39 Peptides, GLP-1s, and no “magic fixes”51:28 Teaching movement properly: workshops vs group classes55:30 Services, memberships, and Ecotone Health offerings57:00 Final thoughts, thanks, and episode wrap-up

In this new episode of Greenfork’s Food for Thought podcast, host Stephen Zabala chats with fitness and nutrition coach Naiya Grec as she shares her unique journey from circus arts and dance to becoming a personalized lifestyle coach, emphasizing sustainable habits, listening to your body, and avoiding quick-fix myths. She and Stephen discuss strength training, running, goal setting, and the power of individualized nutrition over trendy diets.Find Naiya online at zestfitnessandnutrition.com or on Instagram at @live_with_zest.0:00 Intro & Welcome to Naiya Grec0:36 Naiya’s background: soccer, dance, circus, aerial fabrics & rock climbing2:23 The circus story and falling in love with alternative movement4:07 Favorite part of coaching: connecting and individualizing plans5:50 Coaching systems: starting where the client is, building sustainable habits7:26 Goal setting, discipline vs. motivation, and evolving goals10:01 Shifting personal fitness preferences as we age12:34 Naiya’s favorite exercise: higher-intensity strength training13:34 Completing 75 Hard and discovering her “running girl era”15:28 Keeping movement fresh and the downsides of single-sport focus17:04 Training for longevity and functional ability in old age18:19 Past injuries and how strength training healed old issues21:49 New role as an Orangetheory Fitness coach23:37 Building community and bringing personality to group classes31:12 Naiya’s dietary journey: from vegetarian/vegan experiments to whole-food focus34:44 Developing awareness and palate changes over time38:01 Mindset shifts and celebrating small wins with clients40:06 Last meal on death row: apple crisp, chicken pot pie & comfort foods41:47 Cooking habits, batch cooking, and feeding a big family45:24 Busting the myth that healthy food has to taste bad48:40 Biggest fitness/nutrition myths: quick fixes and one-diet-fits-all50:27 Frustrations with the supplement industry and trend chasing53:34 Closing thanks and how to connect with Naiya

In this episode of Greenfork’s Food for Thought, host Stephen Zabala sits down with fitness coach and competitive powerlifter Kenny Rhodes for a deep dive into training, mindset, recovery, and how competition shapes a person both inside and outside the gym. Their conversation weaves through golf, powerlifting, motivation, burnout, and the pursuit of long-term progress with honesty and humor.You can find Kenny on Instagram at @rhodes_to_fit and around the Capital Region coaching, lifting, and teaching golf.0:00 Introduction and welcome0:48 Kenny’s athletic beginnings in golf and ski racing2:52 College years, lifting influences, and early fitness habits6:54 Burnout in the fitness industry and absorbing clients’ stress8:56 Transitioning into full-time fitness and balancing yoga with powerlifting12:01 Injuries, Olympic lifting, and the switch to powerlifting14:00 Training structure and how much powerlifters actually bench16:21 Bench-press variations and technical development18:43 Mindset, visualization, and competing against yourself21:37 The grind behind the scenes and the reality of eating for performance24:10 Intuitive eating vs. tracking and the 4,000-calorie lifestyle28:35 Pre-training nutrition, gels, and optimizing sleep31:00 Recovery routines, CPAP life, and repairing the body between sessions34:01 What to do on low-motivation days and the “rule of threes”37:39 Intrinsic motivation and burning out of competitive golf40:05 Needing goals, half-marathons, and the drive to push forward44:16 Staying competitive and redefining expectations with age49:19 “Toning,” muscle myths, and consistency as a lifestyle51:05 The classic last-meal question52:21 Kenny’s recent meet, hitting a 501 deadlift, and prepping for NY State Championships55:08 Long-term progression, newbie gains, and building a decade-long base

In this episode of Greenfork Food for Thought, host Stephen Zabala sits down with Mike Nelson, owner of Five Towers Media, to dive into the realities of entrepreneurship, burnout, discipline, and finding purpose in your work. They explore the ups and downs of running a business, staying committed to personal growth, and building a life rooted in health and community.Find Mike Nelson at fivetowers.us and buyinglocal.us00:00 Welcome & Intro to Mike Nelson00:43 Why Mike supports the podcast01:38 How he got started with podcasting02:03 Overview of Buying Local vs. Blue Collar Startup04:40 The mission behind supporting small businesses09:26 Mike’s admiration for community-focused people10:43 Trades, self-sufficiency & hands-on skills11:52 Mike’s background in property management & trades13:25 The satisfaction of building things14:48 Weekly reflection, burnout & gratitude16:18 Valuing a business & deciding not to sell18:08 Trimming the fat & improving the business20:09 The realities of entrepreneurship27:10 Paying employees more than yourself30:44 Pressure, overwhelm & the business owner mindset35:42 Daily habits to avoid burnout39:48 Time blocking & the Pareto efficiency principle41:12 One year without drinking & lifestyle upgrades47:23 The “last meal” question50:07 How to contact Five Towers Media & closing remarks

In episode 26 of Greenfork’s Food for Thought, Registered Dietitian Lindsay Ferrara joins host Stephen Zabala to reveal why the bathroom scale and wearable calorie estimates are often misleading, how metabolic testing and InBody scans give a truer picture of health, and why preserving muscle and fiber intake matter far more than chasing quick weight loss. They dive into diet myths, GLP-1 drugs, DEXA scan inconsistencies, and the simple habits that actually optimize metabolism and body composition.Want to connect with Lindsay and learn more about Pinnacle Nutrition? Visit pinnaclenutritionny.com or follow @pinnacle_nutritionsaratoga on Instagram.0:00 Welcome Lindsay Ferrara, MS, RD, CDN.0:44 How Lindsay got into nutrition & started her private practice2:30 What makes her practice unique: Metabolic Testing + InBody Scans4:37 How the RMR breath test actually works6:58 InBody scan explained7:31 Why DEXA scans can be inconsistent9:16 Wearables vs real testing10:52 From test results to custom plans14:27 Stephen’s journey from yoga to personal training to Greenfork meal prep16:54 Do you really need fancy assessments?20:04 Pilates vs lifting weights & why muscle is critical as we age22:42 GLP-1 drugs pros, cons & muscle loss concerns25:30 Hospital metabolic testing – why she brought it to private practice26:10 What is metabolic dysfunction & early blood markers to watch30:54 Carnivore, keto, intermittent fasting & other diet myths33:52 Supplements: What’s actually worth taking37:57 Book recs: Drop Acid & Good Energy + why standard lab ranges are off41:50 Why fiber is the closest thing to a real “superfood”44:08 Cleanses, fasting & Ayurvedic food combining thoughts47:54 Should she add VO2 max testing?58:30 Death-row last meal: Real pizza & baked mac ’n’ cheese confessions1:03:59 Where to find Lindsay & details on her new Metabolic Mastery program1:07:22 Outro & final thanks

In this episode of the Greenfork Food for Thought podcast, host Stephen Zabala and guest Whelden Graziano openly discuss men's mental health, sharing personal struggles with depression, overwhelm, relationship failures, and the societal pressures on masculinity. They explore coping strategies such as exercise, yoga, meditation, journaling, building a supportive tribe, and embracing vulnerability for personal growth and resilience.Whelden Graziano can be found training at his sister's training studio, Battleground Fitness.00:00 Introduction to the podcast and guest Whelden Graziano03:43 Shifting gender roles and the "attack on masculinity"07:26 Importance of vulnerability and leaning on friends during low points11:09 Whelden shares how exercise and running help silence negative thoughts14:52 Reflecting on a summer of business threats, family struggles, and relationship collapse18:35 Jordan Peterson’s take on depression: biological vs. circumstantial22:18 Accepting hard times, sitting in discomfort, and giving yourself grace26:01 The power of small daily wins and the "1% better" mindset29:44 Trimming the fat: focusing only on what truly matters during overwhelm33:27 Coping tools: yoga, meditation, community, and breaking negative loops37:10 Men craving connection and avoiding the "lone wolf" trap40:53 Building a men’s group and the value of real, in-person talks44:36 Relationships as growth challenges—Bruce Lee’s "sparring" analogy48:19 Setting boundaries early and protecting your heart52:02 Choosing a partner wisely: values, faith, and long-term alignment55:45 Heartbreak after self-improvement—why it still hurts and how to keep going59:28 Law of attraction, manifestation, and not choosing from loneliness1:03:11 Pushing forward after failure: "don’t give in to the voices"1:06:54 Final reflections on healing, bravery, and starting over1:10:37 Closing advice

In this episode of Food for Thought by Greenfork, host Steven Zabala chats with fitness and nutrition coach Jackie Orr about her transformative journey from a stay-at-home mom battling weight gain, grief, and self-medication to becoming a passionate trainer who has changed countless lives. They delve into themes of personal growth, the healing power of fitness and community, overcoming family trauma, prioritizing kindness and family, and her upcoming move to a slower-paced life in Alabama.You can find Jackie on LinkedIn or on Instagram at jacked1279.00:00 Introduction and welcome to guest Jackie Orr00:39 Life in Asheville and the Build-a-Bear photo that sparked change02:08 Grief, family trauma, and self-medicating with food and alcohol03:48 Committing to sobriety and starting to walk for exercise04:44 Moving to Connecticut and discovering bootcamp at Edge Fitness06:46 Spiritual connection to her brother through the gym08:50 Shifting focus to being strong for her daughters10:36 Mutual journeys through yoga and fitness for healing12:50 Stepdad’s suicide and choosing to be better, not bitter14:20 Power of authenticity and human connection in coaching16:05 How you make people feel matters more than achievements18:47 Somatic therapy and releasing trapped trauma19:57 Empty-nest move to Alabama and beach life ahead23:13 Need for human connection and joining Steven’s gym28:43 Favorite sports growing up and picking up tennis again31:02 Steven’s son coaching Muay Thai at 1734:30 Balancing career and emotional availability for family39:32 Raising a son as a single dad and letting go44:00 Starting a men’s group and resisting division51:30 Last meal question and closing thoughts

In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with Dr. Sarah Avery, an integrative physical therapist, yoga practitioner, and women’s health advocate. Tune in as they unpack her journey from traditional outpatient PT to building a holistic practice centered on manual therapy, bone health, and cyclical wellness — plus the story behind her seed cycling company, Moon Cycle.You can learn more about Dr. Avery’s practice by searching “In Motion Physical Therapy Saratoga,” and find her seed cycling offerings at mooncycleseedco.com00:00 Welcome + guest introduction00:35 How Stephen and Sarah met01:40 Injury culture in jiu-jitsu and rest02:30 Running, headspace, and postpartum training04:15 Transitioning back to weightlifting04:50 Sarah’s path into physical therapy06:30 Discovering the link between dance and anatomy07:45 Integrating yoga into PT09:15 Leaving the insurance model for deeper care10:40 The emotional truths held in the physical body12:25 Manual therapy vs. movement-only approaches13:45 Building an integrative network of local practitioners16:05 Why strength training matters for women16:20 The birth of “Osteo Vitality”19:50 Understanding bone density and how lifting affects it22:15 Real data + participant outcomes27:10 Frustrations with insurance and diagnostics33:00 Moon Cycle Seeds and hormonal health39:10 Clean living, food, and cyclical wellness41:00 Final reflections + where to connect

In this episode of Food for Thought by Greenfork, host Stephen Zabala interviews Dr. Craig Nelson, a chiropractor from Intrinsic Chiropractic in New York to discuss his holistic approach to musculoskeletal health. Dr. Nelson shares insights from his 25-year career, blending biomechanical expertise with emotional and cellular wellness strategies to foster lasting health changes.Dr. Craig Nelson can be reached at intrinsic-chiropractic.com, by phone at (518) 886-9507, or directly via text or call at (518) 708-4560.00:00 Introduction to the podcast and guest, Dr. Craig Nelson.03:35 Explanation of intrinsic muscles and the philosophy behind Intrinsic Chiropractic.06:14 Introduction to Dr. Nelson’s three-prong approach to musculoskeletal injuries.09:14 Discussion on how scar tissue forms and impacts joint load.12:07 Importance of exercises to engage deep stabilizing muscles like the multifidus.15:12 Emphasis on preventative care to maintain joint mobility and muscle function.18:19 Connection between emotional state, stress, and physical health.21:17 How stress impacts specific body parts and movement patterns.24:05 Importance of active participation in treatment for lasting change.27:38 Impact of sleep posture on intrinsic muscle function and stiffness.31:29 Explanation of the cracking sound in chiropractic adjustments.35:04 Discussion on energy, trauma, and holistic health perspectives.38:57 Importance of human connection in healthcare and community care.42:24 Dr. Nelson’s upcoming wellness program using wearable data.46:23 Critique of hyper-specialized medical systems and holistic alternatives.50:08 Benefits of a strong referral network for patient care.53:54 Dr. Nelson’s flat-rate pricing model to keep care accessible.57:02 Benefits of cold plunge and sauna for cellular resilience and community.1:00:59 Mental resilience through endurance sports and daily practice.1:04:20 Dr. Nelson shares contact info and his last meal choice.

In this episode of the Greenfork Food for Thought podcast, host Stephen Zabala welcomes Melissa Rose, a massage therapist, mother, and musician, who shares her serendipitous path into massage therapy. Tune in as they explore topics like storing trauma in the body, the power of human touch, ecstatic dance, somatic practices, music as meditation, and tips for holistic wellness.To connect with Melissa Rose, find her on social media, at centered-massage.com/melissa-rose/, or contact her at (518) 912-1567.00:00 Welcome and introduction to Melissa Rose  03:00 Melissa's journey into massage therapy from restaurant work  06:00 Evolution of her massage career and becoming an independent contractor  09:00 How the body stores emotions and big releases during sessions  12:00 Introduction to ecstatic dance and its benefits  15:00 Story of dancing through grief after a friend's passing  18:00 Energy transference and profound client exchanges  21:00 The sacredness of human touch and infant studies  24:00 Differences between Swedish and medical/deep tissue massage  27:00 Tips for pre- and post-massage preparation  30:00 Hydration, running goals, and personal health reflections  33:00 Future goals including herbology and Miss Rose Wellness  36:00 Herbs, oils, and potions used in practice  39:00 Interest in somatic therapy and EMDR  42:00 Psychedelic therapy and ideas for a wellness center  45:00 Music as therapy and kirtan jam band experiences  48:00 Frequencies in music and emotional discernment  51:00 Life stages, trauma responses, and video game analogies  54:00 Death row meal: steak, sweet potato pie, and Hook-inspired feast  57:00 Comfort food, nutrition's impact on mental health, and dairy issues  59:00 How to find Melissa and closing thoughts

In Episode 20 of the Greenfork Food for Thought podcast, host Stephen Zabala welcomes guests Vicki Braunstein and Kiera Kenyon to discuss the powerful connection between food, mental health, and healing. Together, they share how their “Food and Mood” program uses nutrition education to support emotional well-being. The conversation explores comfort food psychology, trauma and nourishment, barriers to understanding nutrition, more!To learn more about the Food and Mood program, visit Saratoga Center for the Family or check any of the guests' social media!0:00 Intro and welcome Vicki Braunstein & Kiera Kenyon0:25 “Food is Mood” program overview1:10 Vicki’s background as a therapist6:20 Reconnecting family through cooking10:15 Food as medicine and discipline in healing12:10 Nutrition and mental health connections14:20 Personal evidence vs. scientific evidence17:00 Balancing therapy and nutrition for mental wellness19:40 Understanding comfort food and emotional eating26:30 Trauma, dissociation, and grounding through eating29:00 Awareness and emotional triggers in cravings32:00 Navigating nutrition misinformation34:30 Listening to your body and the elimination diet40:00 The value of community and ongoing education42:00 Food is Mood group structure and goals48:00 Food access, CSA boxes, and advocacy work50:00 Nutrition in schools and systemic change55:00 Reconnecting with nature and growing food58:00 Youth empowerment through food programs1:01:20 Building bridges between farms and families

In Episode 19 of the Greenfork Food for Thought podcast, host Stephen Zabala reconnects with childhood friend Tess Palma-Martinez, a private chef, sound healer, and sonography student. Recorded in Stephen’s kitchen, they discuss Tess’ journey from Saratoga to NYC, Brazil, LA, and Costa Rica, exploring sound healing, primal movement, and the role of frequencies in well-being. To connect with Tess, follow @completelygolden on Instagram or visit completelygolden.com.0:00 Intro and welcome Tess Palma-Martinez0:20 Catching up as childhood friends1:17 Tess’ journey: NYC, Brazil, and beyond3:53 Reconnecting with family5:33 Path as a chef and sound healer6:12 Opening a floral shop7:55 Frequency in Tess’ work9:06 How sound baths work11:12 Frequencies and harmonic state13:00 Nature, movement, and meditation14:06 Music’s impact on emotions16:31 Using music to shift energy18:56 Subliminal frequencies in music21:58 Primal movement and fascia26:28 Somatic therapy benefits29:20 Controlled articulated rotations30:48 Psoas muscle and health34:01 Patience in healing37:57 High school reflections43:10 Parenting with resilience45:15 Embracing authentic tuning49:39 Tess’ studies and sound baths51:44 Physics of sound54:07 Life transitions56:22 Sound baths and trainings57:06 Last meal: Indian dosa and paneer59:13 Closing thoughts

In Episode 18 of the Greenfork Food for Thought podcast, host Stephen Zabala sits down with Christian “Mo” Morales, a strength and performance coach working with athletes of all ages and levels. Mo shares his journey into athletic coaching, from internships and early experiences to leading athlete programs, and dives into topics like youth vs. adult training, the art and science of coaching, using technology in performance, and blending physical therapy with strength training.To connect with Mo, follow @mo_movement25 on Instagram.0:00 Intro and welcome Christian “Mo” Morales2:24 Discovering athletic coaching and early inspirations3:44 Funny story from shadowing an athletic trainer5:18 Internships at Max Level Fitness and growth as a coach7:05 Building relationships and meeting clients where they are8:43 Adapting programs and learning the “art” of coaching9:42 Training youth athletes vs. adults12:32 Coaching adults and balancing goals with smart training14:02 Blending rehab concepts with performance training16:25 Making training fun and competitive for kids17:52 Using technology like jump pads and laser timers19:34 Coaching at Skidmore and integrating performance tech22:26 Future goals with force plates and advanced analysis25:02 Isometrics and tendon health in athletes26:54 Blood flow restriction training and Mo’s published thesis28:49 Principles of adaptation and transferable qualities29:46 Evolution of athletic training and growth of private gyms31:26 Golf, biomechanics, and rotational training35:43 Mo’s last meal picks: Taylor ham, pizza, eggplant parm36:42 Future projects, LLC, and online programs40:39 Closing thoughts and where to find Mo

In Episode 17 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Don Walton, an MMA athlete, coach, and promoter. Listen in as Don shares his journey from fighter to coach at the Academy of Elite Martial Arts in Saratoga, discussing weight cutting, founding Elite Fighting Promotions, and the discipline of martial arts.To reach out to Don about training, follow @saratogaelitema_ on Instagram or search for Saratoga Academy of Elite Martial Arts on Facebook.0:00 Intro and welcome Don Walton0:25 Don’s roles in martial arts and Elite Fighting Promotions0:44 Hexagon vs. octagon cage clarification1:00 Story about uncle’s watch dogs1:20 How Don started in martial arts1:56 From military plans to rediscovering martial arts2:24 Falling in love with Muay Thai and coaching2:43 Training in Southern California3:02 Returning home and retiring from fighting3:49 Choosing coaching over fighting4:25 Weight cutting and nutrition challenges6:34 Weight cutting regulations and hydration tests7:15 Discipline in tough training8:14 The “hungry wolf” mentality9:55 Life in the gym and love for martial arts11:16 Favorite fighters: John Haggerty and Superbon12:15 Coaching Damian to a WBC championship13:43 Coaching kids and average people17:11 Phil Nurse’s Muay Thai curriculum22:26 Starting Elite Fighting Promotions28:08 Upcoming September 20th show35:54 Last meal: spicy ramen from Yummy Ramen or Thailand39:18 Finding the flow state in martial arts43:46 Advice for beginners: be a sponge, lose the ego49:11 Closing thoughts and gratitude

In Episode 16 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Renee Salerno, an endurance athlete, yogi, and aesthetician. Renee, owner of Namastetics, shares insights on her journey through yoga, mountain biking, cross-country skiing, and her approach to skincare that emphasizes self-care and education. From the transformative power of restorative yoga to the importance of SPF and embracing new challenges as a lifelong learner, Renee’s vibrant energy and dedication to community shine through.Learn more about Renee’s services by emailing her at namasteticsbeauty@gmail.com, book a session through her Vagaro site, or follow Namastetics Beauty on Instagram.0:00 Intro and welcome Renee1:56 Renee’s dance-inspired yoga journey3:24 Her intense yoga teacher training experience7:31 Mountain biking mishaps and flow state9:41 Transition from running to cycling11:23 Training for a half marathon15:43 Nutrition for endurance athletes21:11 Exploring cross-country and skate skiing23:34 Trying rock climbing as a beginner27:22 Adapting yoga with a wrist injury32:10 Yoga’s restorative role in athletic longevity38:08 The role of an aesthetician in wellness41:58 Combining yoga, Reiki, and skincare43:21 Understanding Reiki as energy work49:45 Skincare education and avoiding toxic chemicals56:02 The critical importance of SPF59:11 Renee’s last meal: meatballs and homemade pasta1:03:09 Closing thoughts and gratitude

In Episode 15 of Food for Thought, host Stephen Zabala sits down with educator and mindfulness coach Leah Ferrone to explore the impact of technology and social media on mental health, relationships, and real-world connection. Leah shares neuroscience-backed insights, practical mindfulness tools, and stories from her work with kids, parents, and teens to help listeners build healthier tech habits and deeper human connections.Learn more about Leah’s work and programs at bravelionmind.com and follow her on Instagram at @bravelionmind.0:00 Intro to Leah Ferrone and digital wellness focus2:08 The overwhelm of social media presence4:11 Lessons from a year off Instagram6:27 Mindfulness roots from Leah’s upbringing9:36 Making mindfulness fun for kids13:39 Tech and social media: pros and cons17:34 Online judgment and cyberbullying20:00 From outdoor play to online life22:47 Unspoken social media “rules” for teens25:07 Value of real-life social interaction31:12 Power of phone-free events36:07 Why mistakes help kids grow40:15 Six-hour phone-free teen retreat42:12 Teen-led digital well-being committee45:49 How teens see their tech use49:20 Teens want authentic childhoods53:06 Unplugged creativity and problem-solving55:27 Breaking autopilot phone habits57:59 AI’s impact on learning and authenticity

In this episode of Food for Thought, host Stephen Zabala sits down with Dr. Patrick Campbell, chiropractor and founder of Ecotone Health, to talk all things performance, movement, and recovery.From functional mobility to advanced assessments, running analysis, and cutting-edge recovery tools like TECAR therapy, Patrick shares insights that bridge the gap between rehab and athletic performance. Whether you’re a runner, lifter, or just want to move and feel better, this conversation is packed with value.00:00 Intro to Patrick Campbell & Eco Tone Health01:28 Patrick’s Background & Career Journey05:18 Founding Eco Tone & Business Growth06:20 Chiropractic vs. Holistic Movement-Based Care13:04 Movement Assessment Tools Overview18:54 Sports Training & Mobility Insights24:33 Flexibility vs. Mobility32:10 Running Form Assessment & Tools40:13 Recovery Tools at Eco Tone HQ43:33 TECAR Therapy Explained49:02 Real Results from Recovery Tech59:02 The Last Meal Question

In this episode of Food for Thought, host Stephen Zabala welcomes Sarah Hutcherson, founder of Slo Breath Works, for an enlightening conversation on the power of breathwork. From managing anxiety and stress to enhancing athletic performance and recovery, Sarah breaks down the science and spirit behind various breath techniques — and even guides listeners through a calming breath practice to start the episode.Together, they explore the connection between breath and the nervous system, how simple breathing exercises can transform your day, and why just five minutes of breathwork can create measurable change. Whether you’re a yogi, athlete, high-stress professional, or just breath-curious, this episode will leave you inspired (and maybe exhaling a little slower).00:00 Welcome & Introduction00:43 Guided Breathwork Practice03:30 Benefits of Breath Awareness08:00 Sarah’s Background & Breathwork Journey13:00 Tools, Books & Science Behind Breath18:00 Breath & Nervous System Regulation24:00 Deep Breath Practices & Techniques30:00 Mental Health, Emotions & Breath36:00 Daily Integration & Habit Stacking42:00 The Power of the Exhale46:00 Final Thoughts & Last Meal Question

In this episode of Food for Thought, host Stephen Zabala welcomes Michael Kurkowski—fitness and mindset coach.They explore the power of combining physical training with personal development, the philosophy behind kettlebell mastery, and how mindset is built through simple, consistent practice. From overcoming early injuries to coaching during a pandemic, Michael shares a grounded and thoughtful perspective on holistic health.00:00 – Intro & holistic health philosophy01:39 – Michael’s injury and journey into fitness07:10 – Discovering kettlebells and the strength system12:05 – Mastery over metrics: training as practice16:22 – Why autonomy matters: lessons from COVID24:24 – The body/mind connection: which comes first?28:39 – Daily mindset practices & mental resilience31:05 – Stoicism, Daoism & surrendering control37:00 – Social media, self-worth & defining success42:35 – Michael’s last meal & the emotional power of food

Join host Steven Zabala as he sits down with Dave Bender from Contemporary Athlete, a personal training facility in Clifton Park. Discover how Dave transformed from a springboard diver to a fitness entrepreneur, sharing insights on effective coaching, personalized training, and building a successful gym. Learn about their innovative semi-private training model, cutting-edge technology like Keno Tech, and Dave's philosophy on helping clients achieve their health and fitness goals. Whether you're a fitness enthusiast or looking to start your wellness journey, this podcast offers valuable perspectives on holistic health and personal growth.0:00 - Introduction and Podcast Welcome0:53 - Dave's Background in Fitness3:21 - Fitness as Personal Transformation4:25 - Approach to Training and Client Coaching5:28 - Importance of Professional Guidance8:20 - Fitness Industry Challenges and Misconceptions9:41 - Transitioning from Coach to Business Owner15:00 - Contemporary Athlete's Training Model21:13 - MAPS Training System and Technology30:00 - Partnerships and Holistic Approach to Fitness36:40 - Continuing Education for Coaches47:11 - Future Plans for the Gym1:00:00 - Last Meal Question1:06:01 - Closing and Contact Information