Real People Real Talk

Summary In this episode, Colby Evans and Mike Long discuss wellness, fitness, and nutrition. They share their personal experiences and tips for setting goals, creating morning routines, and making positive changes in life. They emphasize the importance of exercise, including both cardio and weightlifting, and provide insights on proper form and technique. They also discuss different workout split options and the benefits of finding the right workout plan. Additionally, they highlight the significance of hydration and cutting out unhealthy habits for overall wellness.   Takeaways   Set goals and make changes to live a healthier and more fulfilling life. Establish a morning routine that includes activities like meditation and exercise. Practice intermittent fasting and portion control for better nutrition. Incorporate both cardio and weightlifting into your fitness routine. Focus on proper form and technique in weightlifting to maximize results. Find a workout plan that suits your goals and preferences. Build confidence in the gym by starting with smaller weights and gradually increasing intensity. Stay hydrated and cut out unhealthy habits for overall wellness.     Chapters 00:00-Introduction and Podcast Updates 01:22-Setting Goals and Making Changes 03:11-Morning Routines 05:56 -Intermittent Fasting and Meal Timing 06:22 -Importance of Morning Workouts 07:18-Starting the Day with Accomplishments 08:11-The Benefits of Making Your Bed 09:35-Intermittent Fasting and Portion Control 11:00-Taking Breaks and Decompressing 13:22-The Importance of Exercise and Cardio vs. Weightlifting 15:10-Proper Form and Technique in Weightlifting 18:11-Different Workout Split Options 25:46-Finding the Right Workout Plan 27:59-Building Confidence in the Gym 31:47-Importance of Hydration and Cutting Out Unhealthy Habits 33:35-Conclusion and Final Thoughts   Follow us on our different channels below  Instagram: https://www.instagram.com/navigate_withus/ Navigate Program: https://stan.store/Navigate  Youtube Channel: http://www.youtube.com/@navigate_withus TikTok: https://www.tiktok.com/@realpeoplerealtalk_?is_from_webapp=1&sender_device=pc

Get the scoop on the growing new community I'm creating to bring awareness to issues about mental health where you can hear from top voices in the space and connect with others in meaningful ways.  Listen to get the full story. Click here to sign up for my episode alerts and exclusives. Click here to follow me on Instagram.  

Keywords self-discovery, personal growth, authenticity, overcoming fear, community, change, mental health, happiness, life lessons, podcast Summary In this episode of Real People, Real Talk, Colby Evans shares her journey of self-discovery and personal growth after a period of feeling disconnected. She discusses the importance of embracing change, overcoming fear, and finding joy in authenticity. Colby emphasizes that everyone has the power to create their own path in life and encourages listeners to pursue what they love, regardless of societal expectations. Through her experiences, she highlights the significance of community and connection in the journey of life. Takeaways I needed time to kind of find my voice again. We get to feel fear, we get to feel love. You can do anything you want in life. Sometimes we have to learn to not have things. You have to be honest with yourself. Life is not that serious. Nothing is perfect. Nothing. You are here to create. You can still do what you love. Life is too short to do something you hate. Chapters 00:00 Rediscovering My Voice 05:46 Embracing Change and New Beginnings 12:00 Finding Joy in Authenticity 17:57 Living Life to the Fullest

I’m back with another great episode for you this week and one that can really help you make great strides in your journey towards healing and becoming a more whole person. I’ve been putting a lot of work into myself, trying to heal the parts of me that needed some extra love and attention. It’s constant, something you need to do every day in order to keep yourself grounded and to stay on the path. My conversation today is a call to action for everyone listening to put in the work that is going to lead you to a better understanding of who you are and someone that you’re proud to be. There are a lot more exciting things coming from me this year. I’m almost done with my certification and soon I’ll be starting my own coaching sessions. As part of my journey, I’ve also been spending a lot of time in my art studio so there will definitely be some new and exciting paintings soon to share on my Instagram. And I’m continuing to stay sober as I’ve officially hit my 6 month anniversary!  You can always reach me by email or message me on Instagram. Meeting new people is one of the coolest parts of doing this so don’t be shy to reach out with any questions or just to say hi. And make sure you like, subscribe and share if you are enjoying the episodes. Talk soon. Episode Resources: Colby Evans | Linktree Mental Health Capsule | Website

It’s a new week and that means it's time for a new episode. I’m back today by myself to share something I have been wanting to share for a long time. When I started recording these episodes I was going through a really tough time in my life. I was in a dark place and trying to find my way out. But I was there because of the decisions I was making. I wasn’t putting in the work to make myself a better person or trying to heal my trauma. I was letting it destroy me and all of it was spiraling me toward a pivotal moment in my life where I didn’t know if I was going to be able to keep going. Today, I’m sharing my story. I’m letting myself be vulnerable and going deep into what led me to the lowest point in my life and how I was able to find the strength and courage to keep going. My hope is that by sharing my story you can find inspiration. Because we’re not alone in our experiences. We’re all dealing with shit, whether you recognize it or not. And ignoring your problems isn’t going to make you any better of a person.  So tune in and get ready to get uncomfortable with me on this latest episode of I Wish I Never Said That. And if you need to reach out to someone, you can always reach out to me using the links below. Share this with your friends, family, or anyone else you know who needs a lift in their life. I want to reach as many people as possible and need your help. So please, follow, rate, download, share, and like each episode - do whatever you gotta do - so we can spread the good word.  Episode Resources: Colby Evans | Linktree Mental Health Capsule | Website The Man Who Thinks He Can | Poem

Welcome to a very ‘powerful’ episode with Joey Squeo, personal trainer, professional nutritionist and co-owner of Athlegion Athletics. Joey joins the show today to talk about everything from growing up overweight as a kid, his flirt with an eating disorder and poor body image, to falling in love with working out and ultimately to now coaching others on their physical routines and diets and getting the word out about living healthy. Later in the episode, he shares his secrets and what he does to lead a healthy life… advice that you’ll definitely want to hear and can easily start using in your everyday life.  Here’s a fun fact about Joey… he graduated from the University of Connecticut with a Master’s degree and works full-time in engineering. He also has over 8 years of training in CrossFit Olympic Lifting, powerlifting, and endurance training. He is also the most disciplined person I know. I have had the pleasure of knowing Joey for a long time as he is my boyfriend’s cousin and have been able to witness his journey personally.  No matter what your fitness goals are or maybe you just need the motivation and a plan to get unstuck then contact Joey. He is on a mission to help people lead healthier lives and will help you get there. Check out his resources below.  Episode Resources: Colby Evans | Linktree  Joe Squeo | Instagram Mental Health Capsule | Website Natty Labs Supplements | Website Athlegion Athletics Coaching | Learn More  

Welcome back for this week’s episode where I’m excited to introduce brain coach and fellow podcast host ST Rappaport. Her journey to better understand the brain began when she was in 5th grade and still couldn’t read properly. When her parents realized that the tutors weren’t working, they had to seek alternative solutions. ST worked with a cognitive specialist who addressed the underlying problems affecting her brain. As a result, her learning excelled, she grew socially and became more confident.  Now as an adult, she works with entrepreneurs to rewire their brains and solve the real problems that are preventing them from being their more effective and efficient selves. Her business, LifePix University, aims to reach and educate as many people as possible about brain health and ways we can unlock our brain’s fullest potential. As she explains, thinking is actually made up of 28 cognitive functions and those functions can be weak or strong. By understanding where your cognitive abilities are weak, you can better understand how that is affecting your life and ways you can work to improve that area of thinking.  Episode Resources: ST Rappaport | Website ST Rappaport | Podcast Colby Evans| Website Colby Evans | Linktree  

This is the I Wish I Never Said That podcast and today I have Holly Frances with me. Holly is a published author, inspirational speaker, Guillain-Barre Syndrome survivor and advocate, and certified personal trainer. She is also a mom in a blended family of six (including pup Benji) and the face behind Holly After GBS on social media, where her recovery videos have inspired millions of people around the world.  I had never heard about GBS before meeting Holly and her story was so inspiring to me. I think she said it perfectly, that it’s so easy to take for granted the simplest things in our lives - the ability to walk, to breathe, to hug a loved one - and that we never think that moment will come in our life when all that is taken away from us, especially in your 20’s. But life is unpredictable and that moment can come at any time. There is so much to learn from her experience and I’m glad that she has taken her story and is sharing it with the world to educate, help, and inspire others.  Her new book Life Support: Surviving Guillain-Barre Syndrome is out now on Amazon. Click here to purchase your copy. There are more stories and more guests to come so stay tuned, hit that follow button, and sign up for my email list so you can get all the new episode alerts and bonus content. >>> Signup for my email list >>> Visit Holly’s website where you can learn more about her and her efforts with the GBS community >>> Colby's Linktree and other stuff

I hope you enjoyed last week’s episode with Dr. Mahsa. Well, today I have her husband and business partner on I Wish I Never Said That. Welcome, Roozbeh “Rooz” Khoshniyat. Rooz has received two MBAs from the University of La Verne and has worked in the corporate world for 17 years. He was diagnosed with ADHD in his teens and struggled with his diagnosis for many years. In 2019 he decided to leave the corporate world to become an ADHD life coach and expand Heal and Thrive Psychotherapy & Coaching.  Attention deficit/hyperactivity disorder is one of the most common neurodevelopmental disorders of childhood and can worsen or become more intense into adulthood. For those of us who live with the disorder, the effects can be traumatizing: feeling disorganized, having a short memory, and feeling like you are constantly distracted which makes it harder to be productive in school or work.  Hear from two people who have learned how to manage their ADHD and have learned (and are still learning) that there is a certain type of superpower that comes with it and that if you’re able to manage your disorder, you’re able to unlock your full potential. Show notes: >>> Driven to Distraction by Edward Hollowell >>> Heal and Thrive Psychotherapy & Coaching >>> Colby's Linktree and other stuff  

I'm excited to bring you this week’s guest Dr. Mahsa Hojat-Khoshniyat. Dr. Mahsa has over 15 years of experience in the field of Mental Health, working with hard-to-reach populations, those struggling with histories of trauma depression anxiety, and relationship difficulties. During her career, she has earned a Bachelor's in Psychology, a Master’s in Social Work at UCLA, and a Ph.D. in Clinical Social Work, with an emphasis on psychodynamic treatment. Our childhood is when we learn who we are and are introduced to the world and how it functions. Together, we explore the causes and effects of childhood trauma, and you may be surprised to learn that trauma doesn’t just go away. Negative and traumatic experiences you have as a child does impact you and your mental health as you move forward and grow older. Simply living or coping with that trauma is one way to live, but as Dr. Mahsa reveals, her therapy seeks to free you from the pain and suffering of that trauma so that you can live a much more free and fulfilling life. >>> Dr, Masha’s Psychotherapy and Coaching >>> Colby's Linktree and other stuff

Welcome back and thank you for tuning in. Today, I’m excited to introduce Monica Luisi to the show. She is a news reporter for One America News in San Diego, CA and host of her own podcast The Monfather.    Monica and I go back to our days at Marist College where we met freshman year. At the time, we were sort of friends - had classes together and never shied away from a conversation, but were never quite best friends. We reflect on just how similar our college experiences and struggles were, and spill tea about how fitting in to the college campus was not easy and the haters we gained along the way. We also both reflect on how social media impacted our experience and the negative effects that resulted from bullying and peer pressure.   There’s hope in this story, as Monica shares how she was able to persevere, block out the noise and distractions, and focus on her goals. These were lessons she would need again once out of college as she continued to chase and make her dream job of being on TV become a reality.   There is so much to unpack and I’m so excited to bring you this episode. I can’t thank Monica enough for coming on and sharing her personal stories. And remember, we all owe it to ourselves to check in on our mental and emotional health and seek help if we need it. Don’t be too humble or prideful to not reach out if you need to. You can always reach out to me, my contacts and channels are below. Please, don't hesitate to reach out.   I look forward to bringing you more episodes and more guests on I Wish I Never Said That.    Until next time y'all. Peace out.   >>> The Monfather hosted by Monica Luisi >>> Sign up for episode reminders and get bonus content when you join the email list >>> Linktree and other stuff

I’m so excited to welcome to this week’s episode my very first guest, Nesreen Ahmed, who is a certified grief counselor and started her own counseling service, Harbor Capital Coaching. She shares her story of what led her into coaching, what we may not realize about grief, and why it’s important to heal and grow from our traumas. Throughout our conversation, we reflect on what it’s like to lose a loved one, how we each found our calling and have acted on it, and what role mental health plays in our relationship with ourselves and others.  You can learn more about Nesreen and Harbor Light Coaching in the links below. Her Grief Assessment is a great resource if you are going through something and you’re not sure where to start or which type of therapy or service is right for you.  >>> Grief Assessment >>> Harbor Light Coaching >>> Colbyevo Tik Tok  >>> Linktree and other stuff

Welcome back to another week and a brand new episode. This week I want you to get uncomfortable with your imperfections. Yes, those little flaws, or defects or blemishes that we all have. Nobody is perfect. Yet we see all the time that people are chasing perfection. Between all the cosmetic surgeries to fix what we think is wrong, or that we put on makeup or stress ourselves out over how we look or act or what we say -  we all have imperfections. But I want you to realize that this is what makes you unique, it's what makes you… you. Our imperfections are the undeniable expression of what it means to be human. They are not what is wrong with us but actually what is great about us and we can learn to love them. So I challenge you to embrace that thing about you that you wish you could change and I guarantee you will find a level of happiness and confidence in yourself that you did not know existed before. As always, it’s your support that keeps me motivated to speak out and share my stories and insights on these episodes. So if you haven't done so already, share with a friend, leave a rating, subscribe, and check out my daily content on Tik Tok. Thanks and talk to you soon. >>> Colbyevo Tik Tok  >>> Linktree and other stuff

It's a new year and I thought I’d share with you something I wish somebody told me a lot earlier and something that has been a key to helping me get over the hurdles in my life. I’m here to tell you that you need to heal your trauma. Chaotic, stressful, and frightening events or moments can cause trauma and it comes in many shapes and many forms. For me, that trauma was being bullied when I was younger because of my learning disabilities. I wasn’t aware that even years later, as an adult now, the fear and stress I experienced as a child was causing me depression, anxiety, panic attacks, loss of sleep, overeating, and much more. My trauma was a silent killer, hiding in the dark and ready to take me down anytime I started to feel good about myself. That’s why it’s so important that you take the time to audit your life, take note of your feelings and speak out if something doesn’t feel right. It wasn’t until just a few months ago that I realized this and learned to take action, seek help, speak out, and that I can overcome my trauma.  It’s now 2023 and I’m so proud of what I’ve accomplished. Healing doesn’t happen overnight, it takes consistent work to build healthy habits and release your negative triggers. It’s been 3 months without drinking and I’ve been able to record these episodes every week and create new content almost daily on Tik Tok. I’ll continue to share my journey and am so appreciative of all the support I continue to receive. Thank you and let’s have a great year!  Be sure to click below to follow me on Tik Tok and make sure to like, share and rate my podcast. >>> Colbyevo Tik Tok  >>> Linktree and other stuff 

Hey all, it’s hard to believe this year is wrapping up and that we’re heading into a new one. 2022 was a learning year for me where I started new habits, took on big challenges, and got to know my authentic self a little bit better. I can honestly say that facing my problems head-on and speaking out about them has given me a lot of confidence and power and I know that this next year will be unlike any other. I’m on a mission, I’m chasing my dreams and I won’t fall off my path. If there’s one thing I can share with you about what I learned, it's that you have the keys and it's up to you where you are going to go. So I leave you with this question: Where are you going in 2023? We all have a story and I encourage you to share yours. If you haven’t done so yet, do me a big favor and help me grow my podcast by liking, subscribing, rating, and sharing my podcast. Also if you’re on Tik Tok (I know you are, everyone is) go check out my page and follow me on my journey. There are a lot of videos and content that are inspirational, motivational, and downright funny. Click the link below and thanks for your support.  >>> Colbyevo Tik Tok  >>> Linktree and other stuff 

I sincerely don’t miss Instagram. I got off the app 5 months ago and I can tell you that it has changed me as a person for the better and led me to this realization - that social media is toxic! And you don’t realize it because we’re all so caught up in being on the app and having the perfect pictures so that all our followers know just how great our lives are, even though behind the scenes, life may not be so rosy. If you haven’t heard yet, social media is addictive. The apps are designed to capture as much of our attention as possible. What you give up in exchange is your time, your well-being, your mental health, and your individuality.  Since getting off the app, I’ve been able to focus more on what I want to do and achieve in my life. It’s led me to start this podcast, get up after hitting rock bottom, spend more quality time with the people actually in my life, and has just given me my time back. I know the decision may seem hard or make you feel like you’re missing out, but I can promise you the only thing you’re missing out on by being on social media is your life. Thank you to everyone for listening to my podcast and helping me make my dream become reality. Make sure you subscribe so you get all of my new episodes and don’t forget to drop me a 5-star review. Every listen, every follow, and every rating helps me grow my channel and reach as many people as possible. Best wishes and a happy New Year,Colby  https://linktr.ee/mentalhealthcapsule

Do you have an uncontrollable urge to eat, or find yourself spending way more time in the grocery store than you need to, or just eating the wrong foods? The reality is, you may have an unhealthy relationship with your diet. I would know - for years I struggled with binge eating which only worsened my depression and was a way to distract myself from the pain I was feeling. As I like to say, I was “filling my pain instead of feeling my pain”. I knew this lifestyle couldn’t last forever. If I didn’t change my ways soon, it was a battle I was going to be fighting my whole life. Food was like poison, and there were times when I wasn’t even aware of just how many calories I was eating or knowingly ate foods I knew didn’t agree with me. I realized that you can’t be okay with harming your body or your mind. And that my unhealthy relationship with food was an addiction where I was always going back for more. But I’m here to tell you that change is possible and it is a powerful feeling. By committing to change, understanding what I am putting in my body, and having a plan each week of what I am going to eat, I was able to ditch my binge eating habit and now have a happier and healthier relationship with the way I eat and with my body.  Thank you for tuning in and listening to my podcast. My goal is to inspire people from all around the world to find their inspiration to live their fullest lives and I truly believe that you can find the power to make that change in your life. If you’re enjoying my shows and finding the information that I share valuable, I would greatly appreciate it if you rate my podcast, follow me on Instagram and visit my website so that we can reach as many people as possible and inspire them too! My links are down below: https://linktr.ee/mentalhealthcapsule

In the last episode, I talked about following your voice which may have left you wondering where that voice comes from. Well, I’m here to tell you that voice, that person inside you is your soul and you need to let your soul shine! Don’t be afraid to be yourself, don’t hold back, and don’t ever stop following your voice. Your soul is who you are and the better you understand your soul, the better you will understand yourself. And if your soul isn’t shining, take a step back and evaluate your life. Consider your emotions, your motives, and your goals. Are you on the right path? I guess you now know why they call these periods of time in your life “soul-searching”.Just know when your soul is shining, you’re shining. Life happens fast, remember to cherish each day, do the things you enjoy, and surround yourself with people you love. Over Thanksgiving, I was dealing with a death in my boyfriend’s family which has really opened my eyes and my soul to the fact that you never know when your time is up and how important it is to always be in a good place spiritually and to have your spiritual bags packed. I’m continuing my sober and mental health journey and encourage you to join me! You can learn more when you visit https://mentalhealthcapsule.com/pages/sober-curious.  https://linktr.ee/mentalhealthcapsule

I hope everyone has a wonderful Thanksgiving and that you enjoy quality time with your friends and family. We should be thankful every day that we are alive and have the opportunity to do something we love doing, which is what this episode is all about, following your voice. I see too many people out in the world who are not doing what they are really meant to do. They are stuck in life, whether it be in a 9-5 job, a bad relationship, or any other scenario. You have to break through the noise, listen to that voice inside you, and steer your life in that direction. If you’re searching for a way to get your journey started, sign up to receive my Sober Curious Guide. I’m going on 60 days sober and this decision has had the single greatest impact on my life. Getting started was not easy and I tried many times before the stop, but I could never stay committed. The Sober Curious Guide is a first-hand account of my experience and I share with you the habits and actions I used to prepare my mind for actual, lasting change. It’s 100% free and available to anyone, just go visit the link on my website Mental Health Capsule.  https://linktr.ee/mentalhealthcapsule

Hey guys and welcome back to the podcast. Thanks for being here for my newest episode where I break down why taking action in your life is so important and I'll also be sharing with you some of the best tips and tricks I have used in my own life. Things were going not so great for me and I came to a point where I hit rock bottom. I was pretty upset with myself and felt like nothing was going right. But in some of the toughest moments in our life comes the greatest motivation. I realized that it was up to me and nobody else but me to take the action and make the changes that I needed. I don’t even think about it anymore, taking action has become a mindset for me. It has become my daily practice and I’ve put them together in a guide, 6 Tips for Taking Charge In Your Life. Head over to mentalhealthcapsule.com to read the article and my other blogs and resources. This podcast means so much to me and has helped me heal my inner soul. As you know this has been a dream of mine and I wouldn't be here doing this if it wasn't for all of you out there who have shown me your support and shared your own stories with me. If you have not subscribed or followed yet, please do that by clicking the link below. These past few weeks have been busy but we are excited about all the content that we are now able to bring to you across our various channels.  https://linktr.ee/mentalhealthcapsule