Flex and the City

Hey Flex Fam,This week on Flex and the City, we’re joined by Shiv Simani, creator, coach, and one of Kenya’s most recognizable voices in fitness and wellness.Lisa has known Shiv for over a decade, and fun fact: Shiv was the very first guest Flex and the City ever had back in the day. So this episode isn’t just a guest interview — it’s a reunion, a mindset masterclass, and a reminder that fitness is never just about aesthetics.In this conversation, we get into:*The moment CrossFit humbled Shiv (thrusters will do that 😅) — and why he kept coming back*The mindset behind his iconic 24-hour workout and the message that went with it: MAKE THE TIME*Why habit stacking and “removing friction” is the real secret to consistency*The mental load behind coaching (and why it’s so much more than reps + sets)*Identity, pressure, and what happens when stress starts driving your choices*Why being honest about the struggle isn’t weakness — it’s leadership. And the importance of vulnerability in today’s society. This conversation was real, raw, and authentically Shiv. Definitely one to check out — and one you’ll want to replay.You can find and connect with Shiv on IG below:Follow Shiv: https://www.instagram.com/shivsimani/Shiv's Activewear Brand Rotator: https://www.instagram.com/rotator_activewear/🎧 Episode 55 is live now.Drop a comment below: What’s one habit you’re ready to “make time” for this week?

Fitness has changed. A LOT.In this episode of Flex and the City, we get into the health, fitness, and fashion world and how it’s evolved from Jane Fonda leg warmers to “Pilates princess” aesthetics, matching sets, and feeling like you need the right look just to show up.We talk about:*How gym fashion became a whole identity (and why it can feel intimidating)*The “Pilates aesthetic” and the criticism around elitism and exclusion*Why inclusive sizing is not the same as inclusive design*The curvy girl class conversation and why safe spaces matter*The body bias we all carry, and what it looks like in real time*Wearables and tracking everything: Oura rings, Apple Watches, effort scores, recovery, and the obsession spiral*The truth about trends like “10,000 steps” and why your body still matters more than your data*Why the trend should be fitness, not the outfitAnd we wrap with what we actually want more of: fitness as healthy body and mind, without turning wellness into another pressure cooker.STAY TUNED: Next week, we have a special guest returning to Flex and the City: Shivarenje “Shiv” Simani, nutrition and fitness coach, speaker, and the first guest we ever had back in the early days of this podcast.🎧 Listen, rate, and leave a review. It truly helps people find Flex and the City.💬 Tell us in the comments: where do you think fitness and fashion are headed?

Hey Flex fam! Today on Flex and the City, we’re going there.Is chivalry dead? Do we even want it back? And what happens when “I’ve got this” turns into “I’m doing EVERYTHING”?We talk about the fairytale blueprint we grew up with (thanks Disney), the “happily ever after” myth that taught us marriage is the end of the story… when in real life, that’s usually when the work starts.We also get into what chivalry looks like now: less jacket-over-puddle, more thoughtfulness, consistency, listening, and showing up without being asked.In this episode of Flex and the City:*How Disney romance shaped our expectations (and set us up a little…)*“Happily ever after” vs real partnership*Independence vs interdependence (and why both matter)*Modern chivalry = gestures of care + permission + consent*Why “consistency is hot”*The Germany friendship culture shock: “I don’t want to bother anyone”*How to show up for the people you love without being performative🎧 If this topic hits a nerve: we want your take.Do you think chivalry is dead — or has it just evolved?✅ Subscribe for new episodes of Flex and the City weekly⭐ Rate & review on Apple + Spotify (it helps a LOT)📲 Follow Flex and the City on Instagram for more clips + behind the scenes#FlexAndTheCity #Relationships #Chivalry #ModernDating #MarriageTalk #Friendship #interdependence

Hey Flexy Fam,Welcome back to Episode 52 of Flex and the City 🎙️This week we’re joined by a special guest, Max Luthy, co-founder of Plink! — a low-sugar electrolyte tablet designed to make daily hydration easier, more joyful, and more sustainable.Before launching Plink, Max worked in trend forecasting and innovation, advising brands like Disney, Spotify, Adidas, and even the Dubai government on what the future of consumer behavior would look like. In this episode, we unpack how sustainability, wellness, and consumer habits have evolved — especially post-COVID — and what that means for how we live, move, hydrate, and build brands today.We talk about:Why the biggest beverage brands are also the biggest plastic pollutersHow COVID reshaped wellness, work culture, and daily routinesThe rise of hydration from “elite athlete” to everyday essentialGym intimidation, fitness tribes, and the need for inclusivityBuilding a values-driven brand in a profit-driven worldWhy wellness doesn’t need shortcuts — just better systemsThis conversation goes far beyond hydration — it’s about integrity, sustainability, human behavior, and choosing progress over perfection.🎧 Listen now on YouTube, Spotify, or Apple Podcasts⭐ If you enjoy the episode, don’t forget to rate and review — it helps us more than you know.Max Luthy + Plink! Socials:Find Plink's fizzy electrolyte tablets for daily hydration at www.drinkplink.comFollow them on instagram Follow them on TikTok Find Max on LinkedIn

Hey Flexy Fam,Welcome back to Episode 51 of Flex and the City 🎙️ — and this one is pure generational whiplash.We’re talking Gen Z vs Millennials: the slang, the culture shifts, and the “wait… when did I get old?” moments that hit you out of nowhere. From having to Google “sus” in a meeting, to realizing we were the last generation to go out without a phone documenting every move… this episode is equal parts hilarious and painfully relatable.We get into:-Why Gen Z language evolves so fast (internet speed = language speed)-The difference between growing up pre-algorithm vs living inside it-How Gen Z approaches work, boundaries, and mental health (“that doesn’t align…”)-What Millennials said back then that would get us canceled today-Parenting Gen Alpha when you’re still trying to understand “it’s giving…”Drop your favorite Gen Z terms in the comments (and translate them for us RN 😭).📌 Subscribe for weekly real talk on wellness, mindset, fitness, and life in Munich as millennial moms trying to keep up.⭐ If you love the show, don’t forget to rate us on Spotify/Apple — it genuinely helps.Gen Z vs Millennials, Gen Z slang, millennial podcast, parenting Gen Alpha, culture shock, internet language, cancel culture, mindfulness, wellness podcast

Hey Flexy Fam,This one is special — Episode 50 of Flex and the City. 🎙️✨ And honestly? It feels right that this milestone lands on a conversation like this.We’re looking back at 2025 — a year that asked a lot, took a lot, and forced a lot of shedding. In this honest episode, we talk about why 2025 felt so heavy for so many people, what it revealed about self-kindness (or the lack of it), and how we’re choosing to move into 2026 with more intention and less pressure.We unpack why traditional New Year’s resolutions often set us up to fail, especially in midlife, and why growth doesn’t happen on a January 1st deadline. From body image and aging, to identity shifts in your 40s, to the mental side of physical change — this episode is about embracing who you’re becoming instead of trying to go back to who you were.We also talk about: -Why “shedding skin” is sometimes necessary for real growth -How self-compassion changes everything -The pressure women face around aging and appearance -Why your brain still feels 25 even when your body disagrees -Letting go of outdated versions of yourself — without shameIf you’re entering a new year feeling tired, reflective, or quietly hopeful — this one’s for you.🎧 Listen, reflect, and tell us in the comments:What are you not carrying into 2026?And Flexy Fam — thank you for being part of 50 episodes of real talk. 💛personal growth podcast, midlife mindset, aging and body image, holistic health podcast, self compassion, intention over resolutions, life over 40

Hey Flexy Fam,So here we are squeezing one last episode in before the close of 2025! As we often tend to get all self-reflective this time of year, we also thought about the reflection one might cast on others' successes as well. As we assess our accomplishments (or lack thereof) over the year, we might cast a quick glance to the side to compare our successes and failures to those around us, whether friend or foe.So where does comparison become the real thief of joy? We talk about whether, whilst still building your own path, one can truly be happy for those who may overtake you along the way. Can genuinely being happy for someone still coincide with envy? And if so, what can we do to manage the envy part to turn it into a lesson on growth and self-awareness?It's (another) good one.Happy Holidays and...Enjoy!__Follow us here:Flex and the City InstagramLisa's InstagramGhada's Instagram

Hey Flexy Fam — this week we ask a big one: does money actually buy happiness, or does it mostly buy relief and options? We unpack the hedonic treadmill, why stability often beats luxury, spender vs saver dynamics, the pressure to “look successful,” and how connection, health, and autonomy shape real well-being. We also talk mom-guilt around spending on yourself and the tiny habits that create steady joy.In this episode you’ll hear:Relief vs happiness and why they feel differentThe hedonic treadmill explained in real life termsStability over excess for most familiesWomen, money, and guilt around self-careSpender vs saver tension in relationshipsComparison culture and “performing success”What actually moves the needle: connection, health, autonomyJoin the convo: Would you rather be perfectly stable or occasionally luxe? What’s one purchase that brought real joy longer than a week?If you find this helpful, like, subscribe, and drop your thoughts in the comments. New episodes every week.

Hey Flexy Fam,This week we go all in on wellness rituals you keep asking about: a cacao ceremony, sound baths, retreats, and even float tanks. We talk intention, guided vs silent meditation, and what happens when a ritual unexpectedly hits the heart. Then we slide into a full love letter to Eddie Murphy and 90s excellence. It tracks. Trust us.In this episode:Cacao ceremony 101. What it is, what it felt like, and why intention mattersGuided meditation, music, ancestry, and why certain moments open surprising doorsSound baths, blankets, studios, OCD brain, and comfort hacks that make rituals doableFloat tanks and sensory deprivation. Curious or claustrophobicPsychedelics in documentaries. What they claim, what the research says at a high level, and why this is not a recommendationEddie Murphy appreciation. Harlem Nights, Boomerang, the legends, and the “number one on the call sheet” conversationFriendship, grief, letting go, and living less smallListener prompts:Which ritual would you try firstFavorite Eddie Murphy movie and whyDo you prefer guided or silent meditationHousekeeping:This conversation includes mentions of psychedelics in documentaries. This is not medical advice.Episode 50 live session is coming. Drop your time zones in the comments.Follow us on Instagram for live dates and extras: @flexandthecity__If you are new here, we are Ghada and Lisa, two friends in our 40s talking wellness, mindset, and the very real life in between.

Hey Flexy Fam,This week on Flex and the City, we’re diving into the wild world of micro labels, or the “identity Olympics” of 2024/2025.From Pilates princess, biohacking dads and coastal grandmas to almond moms, beige flags, goblin mode and rat girl summer… do we actually need all these labels, or are we just trying to make sense of ourselves in a very weird, very online world?This week we talk about:Pilates bodies, shoulders, blazers that never fit properly, and never quite matching the “ideal”The “almond mom” clip, vegan phases, and what happens when diet culture gets passed downBeige flags, icks, and why secondhand embarrassment is so realThe 6–7 meme, TikTok slang, and realizing our kids now out-tech usHusky pride (UConn!), random life overlaps, and the labels we do wear with loveChoosing our own labels: healing era, second-growth era, intentional livingAt the heart of it:👉 Do labels help us feel seen, or do they quietly box us in?👉 And which ones are actually worth keeping?💬 Tell us in the comments:What’s a micro label you’ve seen that made you laugh, cringe, or secretly think “ok… that might be me”?📲 Come hang with us on Instagram for live chats and behind-the-scenes: @flexandthecity__If you enjoyed this episode, don’t forget to like, subscribe, and share it with a friend who is definitely in her healing era but also a little bit goblin mode. 💜

This week, we’re pulling back the perfectly-filtered curtain on glow-up culture — where transformation is expected to be inspiring, aesthetic, and preferably monetizable.We unpack:Why “wellness” is just the new skinnySocial media’s role in performative progressThe hidden pressure behind public transformationBody image, identity, and backlash — from CrossFit to post-baby softnessCelebrity contradictions (hi, Serena 👀)The glow-up vs. the slow-up — and why one gets more applausePlus:Do men feel the same aesthetic pressure?Beard gang, receding hairlines, Turkish Airlines, and the rise of the male wig.Is authenticity possible in the age of algorithms?✨ The real flex? Doing it for yourself — and maybe not sharing the “before and after” at all.🎧 Catch this convo and let us know in the comments:What does a glow-up mean to YOU?📍Follow us on Instagram: @flexandthecitypodcast🛜 Listen on Spotify, Apple, and wherever you get your podcasts.#GlowUpCulture #FlexAndTheCityPodcast #BodyImagePressure #WomenOver40 #SocialMediaMindset #FitnessExpectations #RealTalkPodcast #SerenaWilliams #WellnessNarratives #AuthenticGlowUp

Hey Flex Fam!From Oktoberfest madness to pelvic floor realness… welcome to Episode 44.We’re diving into:– What it’s really like to navigate Oktoberfest as locals (dirndl struggles, crowd chaos, and €14 roller coasters)– Why motherhood feels like a rollercoaster you can’t get off (and wouldn’t want to)– Scandal monologues, Netflix obsessions, and how “headband women” still show up in real life– The hard but necessary convos we’re having with our kids about racism, cyber safety, and boundaries– Plus a shoutout to the pelvic floor and everything no one tells you about postpartum, perimenopause, and being a woman in the wild🎧 Come for the chaos, stay for the honesty, and leave with a few lessons, a few laughs, and probably a new Kegel routine.👇 Got thoughts or want to share your own Oktoberfest trauma or parenting win? Drop it in the comments.#flexandthecity #podcastlife #oktoberfest2025 #munichlife #popculturepodcast #momlifeunfiltered #pelvicfloorhealth #digitalparenting #perimenopausesupport #realtalkpodcast

In this week’s episode, we unpack one of the biggest unspoken rivalries: stay-at-home moms vs. working moms. Why are women pitted against each other when, in reality, every mom is working and carrying invisible loads?From sleepless nights during Oktoberfest in Munich to Netflix side notes, from juggling toddlers on Zoom calls to Shonda Rhimes’ raw truth about ambitious motherhood — we go deep into the guilt, judgment, and hidden work that every mom faces.We share personal stories of being both employed mothers and stay-at-home moms, the pressures of a patriarchal system, and why women themselves sometimes perpetuate the “versus.” Most importantly, we talk about how to shift from competition to community, and why showing up as multi-dimensional women is the best gift we can give our kids.🎙️ Whether you’re a working mom, stay-at-home mom, or somewhere in between, this conversation will feel like a deep exhale. You are not alone.👉 Hit subscribe for more honest conversations on fitness, mindset, motherhood, and everything in between.

Hey Flexy Fam,It's good to be back after a brief hiatus for the summer holidays. In this episode we catch up on cross-continental travel, community, compassion, careers and crazy racist behavior! :)If you're new here -- first of all, welcome! Secondly, lots of prior episodes to catch up on. Have a look around and let us know your thoughts or views in the comments.Enjoy!__Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!__Follow us here:Flex and the City InstagramLisa's InstagramGhada's Instagram

Hey Flex Fam,This week we tackle the age-old question: can (binary, cisgender, heterosexual) men and women truly just be friends?!We go through what pop culture has told us (spoiler: it seems not), and we discuss our own experiences with friends of the opposite sex, both before and in the context of having a committed relationship.The discussion takes us to some of the cultural, social, and personal preferences regarding boundaries in relationships, propriety in friendships outside of marriages, and partnership expectations. Also, ethical non-monogamy: we discuss...let us know your thoughts.Enjoy!__Chapters:0:00 – Welcome Back: Rain, Layers & Long-Winded Weather Chats4:00 – German Integration Course: Constitution, History, & Headaches7:40 – Losing a Language: Why You Forget Fast Without Practice10:00 – Brain Overload: Juggling English, German, French & Arabic16:00 – Friendly Germans? Cultural Differences in Social Norms21:20 – Main Topic Drop: Can Men and Women Really Be Just Friends?23:00 – Friendships with History: Can Romance-Free Bonds Exist?25:30 – When You Get Married and All Your Guy Friends Vanish28:00 – Wives Setting Boundaries: Respect, Fear, or Insecurity?31:30 – Defining Attraction vs. Being Attracted in Relationships36:00 – Can You Tell Your Partner Someone Else Is Attractive?40:45 – Do You Trust His Female Best Friend? Navigating Boundaries43:00 – When Men Know Men… and Women Know Women46:00 – Cultural Influences: Why Some Men Don’t Believe in Platonic Bonds52:30 – Your Partner’s Comfort Comes First – Period.53:20 – Ethical Non-Monogamy: Can It Actually Strengthen Relationships?55:00 – The Balance of Power: When One Partner Feels More Secure Than the Other56:00 – Final Verdict: Yes, But Only If All Boundaries Are Clear & Respected57:30 – Let Us Know: Can Men and Women Be Friends… or Nah?__Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!__Listen to us on the go:Apple PodcastsSpotify__New episodes drop every Monday to start your week off right.__Follow us here:Flex and the CityLisa's InstagramGhada's Instagram

Hey Flexy Fam,As we mark the the midpoint of yet another year, the urge to reflect on the months past or regroup for the months ahead is rife! We all want to finish strong even if we may have fallen off at some point during the year.The same urge hits around the midlife point: when you realize that your "best years" may be behind you and you have not so much to look forward to but a steady decline. Well, we talk about this and discuss how much of how we get older is contingent on how we treat our bodies and minds whilst we are younger. We keep it real as always with our anecdotes and some research data on health difficulties, muscle loss, skin changes and hormonal influencers. And we share with you some great tips to starting the journey early so that the mid-point becomes simply a point of reflection, and you can proceed fearlessly through getting older, with the added benefit of hindsight. Enjoy!__Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!__New episodes drop every Monday to start your week off right.__Follow us here:Flex and the City InstagramLisa's InstagramGhada's Instagram

Hi Flexy Fam,We are back on the balcony! Not only does this mean that summer is back, it officially marks a full-circle moment for us -- returning to the original recording space where we started 1 year ago! *cue confetti*This week on the pod, we're serving up some classic Flex energy with a mix of real talk, humor, and honest reflection. We share how we’ve grown, what we’re still learning, and how this past year has shaped our personal growth journey as midlife women.As a throwback, we revive our 'would you rather' segment and explore whether it's more preferable to skip to the destination or embrace the messy middle of the journey – a conversation that ties deeply into personal growth, mindset shifts, midlife reflections, and embracing change.In pop-culture chaos, we discuss the pressures of being compared to Cristiano Ronaldo (CR7) by our sons, whether Tyler Perry really seeks to break us emotionally with these movies, and what it really means to be in your mid-40s and rediscovering yourself.We also dive into the nuances of language and identity and the power of cursing in your mother tongue, while discovering that Arabic and Swahili are more similar that we thought!Apologies in advance -- some audio and visual issues on this one (real life!), but we promise it's worth it. Thanks for sticking with us! Enjoy this episode of Flex and the City – your favorite women-led midlife podcast!__Chapters:0:00 - Podcast Setup Chaos & Mic Holding Judgments5:00 - Would You Rather: 25 with Wisdom or 55 with Everything?10:00 - People Pleasing and Self-Abandonment in Our 20s15:00 - Friendship, Growth, and Cheering Each Other On20:00 - Arab, African, and Identity Conversations25:00 - Ronaldo, Tattoos, and Sons Holding You to Celebrity Standards30:00 - Communication Struggles, Hormones, and Emotional Growth35:00 - Emotional Regulation and Estrogen Cycles40:00 - Our 30s Were a Blur: Motherhood, Sleep, and Overwhelm45:00 - How the 40s Feel Like an Awakening50:00 - Pedicure Confessions and Self-Care Guilt55:00 - 'White Girl' Labels and What Culture Really Means1:00:00 - Arab vs. African-American Identity & Cultural Misunderstandings1:05:00 - African-American Culture, Performative Roots & Representation1:10:00 - Wrapping Up: Would You Rather Revisited and Final Thoughts__Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!__New episodes drop every Monday to start your week off right.__Follow us here to stay in the know:Flex and the City InstagramLisa's InstagramGhada's Instagram

Hey Flexy Fam,If you tuned into our first LIVE Broadcast on our TikTok page today, thank you and we hope you had as much fun as we did and learned a little more about us.The discussion ranged from our Munich Musing segment to health, social behaviour and motherhood, to fashion, pop culture movies and beauty -- yeah we brought the whole shebang to you guys! For those who missed it, do not fret: the recording is here and we will be letting you know about the next one soon.In the meantime...Enjoy!__Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!__New episodes drop every Monday to start your week off right.__Follow us here to stay in the know:Flex and the City ⁠Instagram⁠Lisa's ⁠Instagram⁠Ghada's ⁠Instagram

Hey Flexies,We finally made it: EPISODE 37! If you're an OG listener you may remember why that number is special -- if not, don't worry, we explain it in the episode.You may also notice we've tried something a little new with our background situation: let us know honestly in the comments what you think: new is boo, or old is gold?! This week we tackle the topic of gaps in various industries, in particular when it comes to matters concerning women. We zero-in on the health/dieting, fitness and medical industries and others that often disregard the unique needs and nuances of women, and why.Further on, we also talk about the use of male-dominated language and how it may influence a lack of empathy from male caregivers later in life.Also...should every 1st year med student try on a period cramp simulator?! Hmm, discuss for 10 points.Finally, we check in on poor little broken toe which moves us to a brief discussion on unspoken exclusivity in 'The Men's Weight Section' at the gym.Enjoy!#sexandthecityrewatch #sisterhoodstories #friendshipover40 #realconversations #emotionalintelligence #socialawkwardness #mentalhealthpodcast #mindsetshift #cultureclash #funnywomenpodcast__Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode!

Hey Flexy Fam,We’ve got stories this week. Lots of them. What started as a casual birthday dinner turned into a full-on Greek taverna rager—think napkins flying, dancing on tables, a random man with handcuffs and a toy horse (yep), and one of us getting hit in the face with a shoe.And because we never know when to call it a night, we ended up clubbing until 4 a.m.—broken toe and all.In this episode, we dive into:-The chaotic magic of nights that don’t go as planned-What we learned about aging, partying, and resilience (even in heels)-A rewatch of Sex and the City that hit different in our 40s-Why Carrie was actually the toxic one-The lack of sisterhood in certain spaces (looking at you, silent gym girls)-German culture shocks, social experiments, and what it means to truly show up for one anotherIt’s funny, a little messy, definitely unfiltered—and a reminder that community, reflection, and good stories matter.🎧 Hit play and hang out with us as we reflect on sisterhood, social norms, and surviving the dance floor (literally).#flexandthecity #midlifemusings #birthdaychaos #sexandthecityrewatch #sisterhoodstories #friendshipover40 #realconversations #emotionalintelligence #socialawkwardness #mentalhealthpodcast #mindsetshift #cultureclash #funnywomenpodcast