️Tune in to Episode 45 of the Fitness Manifest Podcast:Harmonizing Healthy Eating with Family Join Coach Teresa as she tackles the relatable challenge of maintaining a healthy eating routine while living with family who have different dietary preferences. Are you ready to discover practical strategies that will empower you to stay on track without compromising your health goals? In this episode, you'll learn: - Expert advice from a nutrition coach on how to navigate shared eating spaces.- Practical ways to make nutritious meals appealing to everyone at the table.- Strategies for involving your family in your health journey.- Effectly communicating and setting boundaries around your dietary choices.- The power of patience, discipline and persistence in cultivating lasting lifestyle changes.- How to gracefully handle social situations while staying true to your goals. Coach Teresa and her guest, Lucia, bring you actionable insights that turn a potential roadblock into an opportunity for growth. Don't let conflicting preferences deter you from achieving your health and fitness aspirations. Listen now to gain the tools you need to harmonize your wellness journey with your family's mealtime dynamics. Discover a healthier, happier you with the Body Breakthrough 12-Week Group Coaching Program! Craft balanced meals, conquer the grocery store, and design effective workouts tailored to your goals. Learn to overcome obstacles, manage stress, and harness the power of positive self-talk. From setting clear goals to understanding hormones, this program guides you every step of the way. Join the Waitlist Here to start a transformative journey towards sustainable wellness!  If you enjoyed the podcast please rate, subscribe and share with your friends! Follow me on: Instagram: Click to View   TikTok: Click to View Produced by Teresa Cedeno Co-Producer: Lucia Guillen Recorded and edited by Lucia Guillen

Hey! I just released a new episode of my podcast, and I'm really excited about it! It's episode 44 of the Fitness Manifest Podcast, and we're diving deep into the topic of planning for obstacles and how to overcome them, especially when you're just starting your health and fitness journey. In this episode, we start by talking about our own views on what it means to be healthy and fit. You know how sometimes we tend to think we have to be extreme, like hitting the gym every single day, eating only veggies, and drinking gallons of water? Well, we discuss how this kind of thinking can backfire and lead to obstacles and setbacks. But don't worry, it's not all doom and gloom! We also explore a more realistic approach to fitness. You know, the idea that it's not about being perfect all the time, but rather making steady progress. We talk about how society often portrays health and fitness as an all-or-nothing thing, which can make us feel like failures when we can't keep up with that unrealistic standard. One of the big takeaways from the episode is that every effort counts. Even the small steps we take toward our health and fitness goals are victories in themselves. We share some practical tips on how to set attainable goals and stay motivated even during tough times. It's all about being kind to ourselves and understanding our own motivations. Oh, and we get real personal in this episode too. We share our own struggles with staying balanced on our fitness journeys. It's nice to know we're not alone in this, right? I think you'll find the examples we give and the advice we share super relatable and helpful. It's all about adapting our mindset and making small, achievable changes that add up over time. We break down complex goals into manageable steps, which makes it so much easier to stay on track. So, if you're looking for some inspiration and practical tips to overcome obstacles on your fitness journey, you should definitely give this episode a listen. Whether it's self-care, motivation, or just staying on course, we've got you covered! Can't wait to hear what you think after you listen to it! Enjoy! If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

Last episode I teased some info on protein powder and amino acids but there’s so many other cool facts so this episode I’m going to dive into some details that didn’t make the cut last time.   If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

The supplement series continues, this time teaching you what BCAAs are and how they differ from protein powder. Answering if it necessary to take BCAAs and teaching you the different types of animal and vegan protein powders.  manifest challenge! an action step that helps you progress in your health and fitness journey. This episode your challenge is to 1. find out how much protein you should take using this link: https://www.precisionnutrition.com/weight-loss-calculator 2. find 3 recipes that meet your needs. It could be a meal + a snack. DM on instagram if you have questions @fitnessmanfiest    Work with me (more details on what’s included): https://checkout.square.site/buy/VOT25D3GOSPBHXDZPZV76T7J   If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

Part 2 of my supplement series. Don't you hate how your muscles burn when you're working out? It's painful right?! Well listen to learn how beta-alanine can help with the feeling of your muscles burn.    Manifest Challenge: The Manifest Challenge is an action step that helps you progress in your health and fitness journey. Your manifest challenge is to try supplementing with Beta Alanine for at least two months and see what results it gives you. I personally use Pre-Jym Active (gym with a j) because it contains beta-alanine and creatine, but you can use whatever brand you want. I suggest finding a pre or post workout shake/powder that combines at least beta-alanine, creatine, and sodium bicarbonate to have the best feeling workout and to save money buying one supplement instead of two or three. If you have questions, message me on instagram @fitnessmanifest.   If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

The first in the series explaining different supplements you'll hear about through your fitness journey: What is Creatine? Is it a steriod? What does it do in the body? Find out in this episode of the Fitness Manifest podcast. Manifest Challenge:  The Manifest Challenge is an action step that helps you progress in your health and fitness journey. If you're goal is to build muscle or tone your challenge is to take creatine for 3 months. Remember to take front, side, & back view photos to compare your progress in 3 months.    If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno   Edited by  Catherine Wong

Join me as I talk to Catherine about what funtcional fitness is, where it came from and why it can make your day-to-day life easier.  If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

How does your metabolism change and adjust as you lose weight? What causes plateaus in your weight loss? and how to overcome plateaus? All answered in this epsiode.  Manifest Challenge: The Manifest Challenge is an action step that helps you progress in your health and fitness journey. This week's challenge is to pritorize your protein intake and increase your non-exercise physical activty. To learn the recommended protein intake and examples of non-exercise physcial activity switch over to my instagram. Link in a couple lines below.   If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

Hally Brooke, a functional medicine nutritional counselor, joins me in this episode to talk about why diets don't work in the long-run, what key nutrients to include in your day, and how gut health impacts your hormones and mental health.  Learn more about Hally or reach out to work with her through these links: http://www.livenourishedcoaching.com Instagram: @livenourishedcoaching   Manifest Challenge: an action step that helps you progress in your health and fitness journey. This week Hally challenges you to eat 50% more color in your meals. See what this looks like here: https://www.precisionnutrition.com/color-chart    If you enjoyed the podcast please rate, subscribe and share with your friends! Follow me on: Instagram: https://www.instagram.com/fitnessmanifest  TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by Catherine Wong

You’ve probably heard about or even taken Fish Oil for it’s health benefits, but do you know why? Come explore with me what Fish Oil and Omega 3 fatty acids are, how they can affect the brain, and if they can improve brain health.    Manifest Challenge: an action step that helps you progress in your health and fitness journey. This week I challenge you to add some halibut or salmon to your meal prep.  If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

After a long hiatus I’m back and have exciting new content on the way.   Tracy Pleschourt joins me on this episode to talk about her approach for weight loss, how to stop overeating by figuring out your mental math and how focusing on your health and fitness goals can make you have a more successful career.    Learn more about Tracy here: Instagram: @self_madeu Website: self-madeu.com  Podcast: Secrets of the Self-Made https://www.self-madeu.com/podcasts/secrets-of-the-self-made   Manifest Challenge: The Manifest Challenge is an action step that helps you progress in your health and fitness journey.  This week your challenge is make your goals easy to achieve. Escape the self-sabotaging cycle and rather than a grandiose goal break it down to goals that are super doable.    If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno   Edited by  Catherine Wong

Alcohol seems to be ingrained into American society, we drink at weddings, barbeques, girls night out, or with dinner but how does your body process alcohol and how does it affect your health? I'll answer this and more on episode 34 of the Fitness Manifest Podcast. Manifest Challenge: an action step that helps you progress in your health and fitness journey. This week I challenge you to keep a journal how what you drink and how often. An extra challenge for those who want to tone or lose weight. After journaling your alcohol intake decide if you prefer to cut down on your consumption or swap your higher calories drinks for lower ones. By lowering the amount of alcoholic calories you'll be creating a bigger calorie deficiet which is vital for toning and losing weight. Let me know what you find out on instagram using #manifestchallenge.   Here the calorie comparison chart for alcohol I mentioned in the epsiode: https://www.fitnessmanifest.com/post/spirits-liquor-calorie-comparison-chart    If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

The host of Disinfecting Your Life Podcast, Chris Simmons, joins me on this episode of the Fitness Manifest Podcast to talk about how workout partners help you stay accountable, how invisioning reaching your goals can help your chances of achieving them and how to create a stronger mind-body connection. Manifest Challenge: an action you can do this week to help you live a healthier life.  1. Find a accountability buddy for this week. Could be one of your friends or you can start a conversation with someone at the gym. 2. In an effort to make fitness a lifestyle, try a new activity as your workout this week. Choose something fun like volleyball, trampoline gym or zumba.   Check out Chris Simmons & Disinfecting Your Life Podcast here: https://podcasts.apple.com/us/podcast/disinfecting-your-life-with-chris-simmons/id1570317335 Instagram: https://www.instagram.com/disinfectingyourlife/    If you enjoyed the podcast please rate, subscribe and share with your friends!   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by: Catherine Wong & Teresa Cedeno Edited by:  Catherine Wong

Dave shares with you the 7 Principles of Health he teaches his client in his UnDiet program. Besides giving you easy and actionable principles to live by, we talk about the importance of decreasing your stress, the power of meditation and creating balance within your nutrition.    Manifest Challenge: an action step that helps you progress in your health and fitness journey.   Read Dirobi’s UnDiet: https://cdn.shopify.com/s/files/1/1755/3229/files/UnDiet.pdf?v=1608791821 Create a supplement plan to fill in vitamin & mineral deficiencies. Get you blood work done to find what you are lacking.    If you want quality supplements from a company you can trust check our Dave’s supplements. He was an awesome guest and gave Fitness Manifest listeners 10% your order if you use code manifest10.    Hear more from Dave:  Dirobi: https://dirobi.com/pages/resources Instagram: https://www.instagram.com/dirobihealth/ Facebook: https://www.facebook.com/groups/dirobi Youtube: https://www.youtube.com/channel/UCGmbhY2v2xhZ9Xw3BsrodjA     Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

Scott is on a mission to bring rationality and awareness to your life so you can discover what you want your life to look like and what you want to accomplish in life. This episode will motivate you to  step outside your comfort zone and discover your potential. You’ll leave with a strong desire to release your authentic self and go for your goals because that’s what brings flavor and vibrancy to life. Go face your dragons, sugar cubes!   Manifest challenge: an action step that helps you progress in your health and fitness journey. Take two minutes in the morning to detangle what you want in your life and if you’re getting overwhelmed by your day take two minutes to breath and reconnect with now.   Connect with Scott & Causing the Effect Podcast here: https://www.causingtheeffectpodcast.com Instagram:@causingtheeffectpodcast   Facebook:@causingtheeffectpodcast   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

It’s easier for us to focus on the active parts of our fitness journey like working out, eating healthy, and drinking enough water. All things that we can control in our awake state, but what about the crucial inactive state where so many essential functions are restored. In this episode I explore what happens to your body from lack of sleep and how sleep can be the difference between hitting your goals and staying in a plateau.  Learn why caffine, alcohol, nicotine and screen time affect your sleep check out my article in Brainz magazine: https://www.brainzmagazine.com/post/sleep-to-succeed-become-more-successful-by-conquering-sleep?utm_campaign=2e6b2b60-aac3-412b-ac23-b7d9568c2340&utm_source=so&utm_medium=mail&cid=8af2fb98-528c-4662-8d95-e11bb4c0f58e Manifest Challenge: The Manifest Challenge is an action step that helps you progress in your health and fitness journey. This episode’s challenge is to create a list of the great habits you’re already doing that promote quality sleep and on the other side of the paper write down habits that need your attention because they are preventing you from getting quality sleep. Once you have your list, pick one habit from your “needs attention” side and focus on mastering it.   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

Feeling overwhelmed with the massive amount of information online of how to workout, be healthy and get stronger? I have the answers to your questions on this episode. Exercise physiology professor, Dr. Christopher Swart, joins the Fitness Manifest podcast to dispel common health and fitness myths like does fasted cardio burn more calories? And is soreness necessary to progress?   Reach out to Dr. Swart here: https://www.instagram.com/doctor.swart/   Manifest Challenge: As part of the podcast experience, you are encouraged to complete the Manifest Challenge. The Manifest Challenge is an action step that helps you progress in your health and fitness journey.This epsidoes' challenge has options 1. Track your food for 3 days (one day must be a weekend). It will be an eye-opening experience to learn the size of the portions of the foods you're eating 2. Drink a glass of water right after you wake up every morning this week.  2. Focus on your muscles while working out so that you strenghten your mind-muscle connection and can lead to more muscle growth.   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest     Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

For years, BMI was the primary way to assess an individual for health risks, but in recent years some shocking problems have been found with it. It got me wondering Why BMI became the standards and search for alternative methods of tracking your health and risk for diseases  Manifest Challenge: If you are new to the podcast, the Manifest Challenge is an action step that helps you progress in your health and fitness journey. This episode’s challenge is to take your waist to hip measure. Instructions are linked here: https://www.healthline.com/health/waist-to-hip-ratio#calculate  Resources mentioned in the episode: How to calculate BMI: click here BMI classification: file-20200724-25-osy3a3.PNG   Hip to waist ratio chart: qQAQHbxBSeOjwlSSiQ1y_Screen_Shot_2020-09-26_at_6.16.54_PM.png    Follow me on: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/ Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

Jen is dropping serious truth bombs on this episode, beginning with bubble baths isn't self-love, its self-care. Self-love is a much different and less picturesque. Don't get us wrong, self-care is still imporant to do and Jen says Yoga is one of the best self-care practices you can do. Connect with your body and mind by connecting with us. Don't be shy, join us in our chitchat :)    Jen Haddix is a certified Yoga teacher and self-love coach. Her podcast, The Self Love Yogi, teaches listeners different ways to incorporate self-love into your day-to-day routine.  Check out The Self Love Yogi podast: https://selfloveyogi.com/podcast-2/ Follow her on: www.instagram.com/theselflove.yogi   www.youtube.com/c/selfloveyogi Learn more about her and her coaching here: www.selfloveyogi.com   Manifest Challenge: An action step inspired by the topic of this episode that helps you progress in your journey of health. 1. bingo: https://selfloveyogi.com/product/self-love-bingo-freebie/ 2. sit in silence for 2 minutes every day this week. Let you mind do some emotional digestion.   Follow me on: Instagram: https://www.instagram.com/fitnessmanifest     Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong

Our society is obsessed with diets, weight loss and fitness. The diet industry tells us to punish our bodies, the fitness industry tells us to punish our bodies. What if we dropped all of that and started working towards loving them? It's never too late to begin or to revist your self-love journey. Break from the norm and listen to the alternative approach to health and happiness.  A special thanks to Olive Bassey! You can check out her podcast, Expand the Curve, here: https://podcasts.apple.com/us/podcast/expand-the-curve/id1587915810 She talks about plus-size representation in all types of industries (entertainment, fashion, healthcare, etc). Also, has tabletop discussions with special guests about controversial topics. She's on a mission to contract the norms and expand the curve. Follow Olive on instagram! https://www.instagram.com/expandthecurve/  Manifest Challenge: Actions steps to help you progress in your health journey. This week's Manifest Challenge is brought to you by Olive, she says you gotta try out the Tik Tok pasta recipe. See the recipe here: https://iamafoodblog.com/tiktok-baked-feta-pasta/  Add body postivity to your feed check out these influencers: https://www.instagram.com/p/CVdEUHRtlm6/?utm_medium=copy_link    Follow me: Instagram: https://www.instagram.com/fitnessmanifest   TikTok: https://vm.tiktok.com/ZMeLWD8M6/   Produced by Catherine Wong & Teresa Cedeno Edited by  Catherine Wong