Hey Heather, What About...The Exquisite House Pilates & Wellness Podcast

Curious about injectables, fillers, or lasers but not sure where to start or what’s right for you?In this episode, I sit down with Stephanie Ramirez, Certified Nurse Practitioner at Jolie Aesthetics, for a candid, educational conversation all about aesthetic treatments and what they can offer midlife women.We cover:✨ What injectables really do (and what they don’t)✨ The difference between Botox, filler, and biostimulators✨ How skincare and laser treatments can support aging skin✨ Why confidence and autonomy are at the heart of any aesthetic decision✨ And how to think critically about beauty culture while still doing what makes you feel goodThis is not about chasing perfection. It’s about making informed choices, understanding your options, and aging in a way that feels aligned for you.Whether you’re new to the world of aesthetic medicine or considering your next step, this conversation is packed with insight, honesty, and empowerment.Tune in now, your skin (and confidence) will thank you.To contact Stephanie Ramirez visit:Jolie Aesthetics-www.jolie-aesthetics.comEmail: info@jolie-aesthetics.comTo visit us in studio, to learn more about The Plan or sign up for our newsletter, Inside the Plan visit:www.theexquisitehouse.comTo contact Heather ShawEmail: info@exhspilates.com

In this episode, we’re taking you inside The Plan, our results-driven functional nutrition program designed to support sustainable weight loss, balanced energy, and better overall health.We break down everything you need to know:✅ What to expect in each track: the 18-Week Intensive, 8-Week Reset, and Quick Start✅ What’s included from recipes and tools to personalized nutrition coaching✅ How The Plan complements GLP-1 medications like Ozempic and Wegovy✅ Our approach to building healthy habits without restriction✅ Real results from past participants including improved metabolism, hormone balance, and yes, weight lossWhether you're on a GLP-1, navigating midlife changes, or just want a more functional and supportive approach to nutrition, this episode will give you a clear picture of how The Plan can help.🎧 Tune in to learn how real coaching, community, and compassion can shift your relationship with food — for good.To schedule a discovery call for The Plan contact Kim Crunkleton: info@exhspilates.comTo contact Heather Shaw: heather@exhspilates.comTo visit us in-studio: https://www.theexquisitehouse.com

In this episode, Heather talks with Dr. Anna Dumont, a bone health specialist who’s helping women understand how to protect their bones through every stage of life.They dive into how bone density changes with age, the impact of menopause, and what science says we can do to maintain strength, stability, and confidence as we move forward.This conversation breaks down complex topics like hormones, resistance training, and nutrition into clear, actionable steps — so you can take control of your long-term health and keep doing the things you love.To contact Dr Anna Dumont:https://www.osteowellva.comTo visit us in-studio or get started on The Plan:https://www.theexquisitehouse.com

n this episode, Heather sits down with professional athlete Jordan Clark to talk about what drives performance — on the field and in life. They dig into motivation, discipline, resilience, and what it really takes to win (and lose) with intention.Jordan shares lessons learned from competition, recovery, and mindset that translate far beyond sports — into how we approach our own wellness, movement, and longevity.It’s an honest, insightful conversation about showing up, doing the work, and building a life that performs as well as your body does.To join us in studio or begin your journey on The Plan our functional nutrition program visit:https://www.theexquisitehouse.com

In this episode of Well Hey, Heather sits down with Greg, owner of Restore Hyper Wellness, to talk about modern biohacking — from red light therapy and IV drips to cryotherapy and hyperbaric oxygen. They unpack how these modalities work, what’s backed by science, and how to integrate them into real-life wellness routines for better recovery, metabolism, and longevity.To find out more about Restore Hyper Wellness:https://www.restore.comTo join us in studio or learn more about The Plan:https://www.theexquisitehouse.com

Well Hey—let’s make women’s health less confusing. NP Terri Page and I walk through life stages in plain English: puberty, periods, PMS vs. PMDD, contraception, PCOS, perimenopause, menopause, HRT—and how to speak up for yourself.You’ll hear:What’s normal, what deserves a visit, and what to ask forPMS vs. PMDD—clear signs and treatment pathsContraception at different ages (pros/cons, new options)PCOS basics + why food, walking, and strength work helpPerimenopause/menopause: symptoms, testing, HRT choices and safetySimple habits that pay off: protein, fiber, sleep, strength, stress skillsHow to prep for appointments so you get better careIt’s candid, useful, and a little funny—so you leave with steps you can use today.To contact Terri Page:https://virginiawomenscenter.com/To contact Heather or to sign up for The Plan:https://www.theexquisitehouse.com/

Well Hey—this episode cuts through noise on nutrition, fitness, menopause, longevity, and GLP-1s. We map a simple plan: protein-forward meals, blood-sugar balance, and strength training you can stick with—plus walking, sleep, and stress basics that steady hormones and mood. I explain where GLP-1s fit (and where they don’t), how to protect muscle while losing fat, and why training smart beats training more as we age. Clear steps for real life so you feel stronger, think clearer, and age on your terms.To sign up for The Plan or Quick Start visit:https://www.theexquisitehouse.comTo request a copy of the Menopause Symptom Checklist email:info@exhspilates.com Be sure to put Menopause Symptom Checklist request in your email title and we will send you the list so you can advocate for yourself with your doctor.

Pelvic Floor, Menopause & Women’s Health — with our Pelvic Floor PTThis episode is a clear, no-nonsense guide to what’s happening “down there”—at any age. Robyn Lowry walks us through how the pelvic floor changes in perimenopause and menopause, what’s normal vs. common, and what you can do to feel better.We cover:Leaks, urgency, prolapse, pain with sex, constipation—what they mean and first steps that helpWhy Kegels aren’t always the answer (strength vs. relaxation vs. coordination)Breath, posture, and pressure: simple cues that change everything in daily lifeWhen to try pelvic floor PT, how an evaluation works, and what progress looks likeHow local estrogen, strength training, and smart nutrition support pelvic healthPractical, encouraging, and wildly informative—listen to understand your body and get tools you can use today.To contact Robyn Lowry:https://www.prosperpt.comTo find a Pelvic Floor Therapist: https://www.aptapelvichealth.org/ptlocatorTo join us in studio or begin your journey on The Plan:https://www.theexquisitehouse.com

Menopause, Skin, and Aging with Dr. Erin AdamsDermatologist Dr. Erin Adams joins us to talk women’s health, menopause, skin, and aging—what changes, what matters, and how to care for your skin so you feel confident in the best half of life.We cover:What hormones do to skin (dryness, acne, redness, thinning) and how to respondDaily routine that works in midlife: cleanse, treat, moisturize, protectSmart actives: retinoids, vitamin C, niacinamide, peptides—who needs what, whenSunscreen that plays well with makeup and sensitive skinTexture and laxity: in-office options vs. at-home tools (what’s worth it)What happens in MenopauseIs HRT really harmful?The facts about how we can live our best life in MenopausePractical, no-drama advice for menopause and beyond. Listen and build a routine that fits your life.To contact Dr. Adams: https://www.midloderm.comTo join us in studio or begin your journey on The Plan:https://www.theexquisitehouse.com

Menopause & Mental Health with Therapist Tricia MazzaMenopause, mental health, and thriving in midlife. In this episode, therapist Tricia Mazza shares practical ways women can protect their mood, steady anxiety, and feel more like themselves—without pretending everything’s fine.We cover:What’s normal in menopause brain + mood—and what deserves a closer lookSimple daily practices that lower stress reactivity (sleep, breath, boundaries, movement)How to manage irritability, overwhelm, and “I don’t feel like me” daysWhen therapy, meds, or HRT can help—and how to choose your next stepBuilding support: how to ask for help at home, at work, and with friendsOne mindset shift Tricia recommends to feel grounded and confident this seasonListen in for clear tools you can use this week.To contact Tricia Mazza:https://www.cohesivecounselingrva.comTo join us in studio or begin your journey on The Plan:https://www.theexquisitehouse.com

World Menopause Day Special: Karen Graves on Menopause & BusinessWell Hey—this episode gets real about menopause and business. I sit down with business coach Karen Graves to talk about how women can live into this phase with clarity and confidence, run a business that fits our bodies, and take care of ourselves so symptoms don’t run the show.We cover:What it looks like to own this season instead of shrinking yourself.How to lead and sell as a midlife business woman—with boundaries that protect your best work.Simple self-care moves (sleep, stress, food, movement) to reduce the impact of menopause on focus and energy.The one big shift Karen says sets us apart in our menopausal years—and why it changes how you show up at work.Listen in, take what helps, and give yourself permission to take up space.To contact Karen Graves visit Karen Graves on Linkedin, or https://www.karengravescoaching.comTo visit Exquisite House Pilates & Wellness https://www.theexquisitehouse.com

What if discomfort isn’t something to avoid — but something to understand, even embrace?In this episode, we explore the role of discomfort in achieving sustainable wellness goals, especially when it comes to nutrition, mindset, and navigating menopause. Whether you’re trying to cut back on sugar, shift long-held eating habits, or simply feel more in control of your health, you’ll learn how the ability to tolerate discomfort might be the most underrated skill in your wellness toolbox.We’ll unpack:Why discomfort shows up when we make changes — and why that’s not a bad thingHow growth mindset vs. fixed mindset shapes your ability to follow throughThe connection between emotional eating and resisting discomfortHow midlife women can reframe challenge as a sign of progress, not failureThis conversation is especially for women in the best half of life who are ready to build a deeper, more compassionate relationship with their health — and themselves.For more information about The Plan or to come see us at the studio visit https://www.theexquisitehouse.com or email us at info@exhspilates.com

Is your metabolism MIA — despite doing everythingright? You’re not imagining it. In this powerful episode, I pull back thecurtain on what’s really going on in your body during midlife and menopause.We’ll break down how hormonal shifts, stress,insulin resistance, inflammation, and muscle loss all contribute to what feelslike a complete body betrayal — and why traditional advice like “eat less andwork out more” simply doesn’t work anymore.You’ll hear my personal story, the sciencebehind metabolic changes, and how functionalnutrition offers a smarter, more sustainable approach to healing andenergy recovery in midlife.✨ Plus, discover the four keyshifts that actually work with yourhormones — not against them — and learn how The Plan is helping women reclaim energy, strength, andself-trust through expert support, practical strategy, and body wisdom.Thisepisode is for you if you’ve ever asked:·      “Why is my body changing even though I haven’t?”·      “What’s going on with my hormones andmetabolism?”·      “Is it possible to feel like me again?”👉 Tune in to learn howto unlock your body’s metabolic power — through science, strategy, andself-awareness.Want to set up a discovery call for The Plan? Visit www.theexquisitehouse.com complete the contact form and put The Plan in the comment section. We would love to speak with you!

If you’re doing everything “right” — eating clean, working out, taking yoursupplements — and still feeling like garbage, this episode is for you.In the very first episode of Hey Heather, What About...,I’m sharing the story behind this podcast, the wake-up call that changedeverything, and how I finally stopped outsourcing my body to people who didn’tlive in it.We’re talking:·       Suddenweight gain, mood swings, and insomnia (hello, perimenopause)·       Whathappened when I saw 7 different practitioners and still felt worse·       HowI used food, movement, and real data to take my body back·       Why“you’re not broken” is the truth most women never hearPlus, we’re cutting through the wellness fluff with real talk, irreverenthonesty, and practical insight that actually works for women in midlife.🎧Tune in, hit follow, and get ready for a new kind of wellness conversation —because this isn’t just another podcast. It’s a rebellion. For more on The Plan or Exquisite House Pilates & Wellness visit: www.theexquisitehouse.com