Food for Thought

Stephen Zabala
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Join host Stephen Zabala, lifelong wellness enthusiast and founder of Greenfork, as he unpacks real-life, practical approaches to nutrition, wellness, and success—without the over complication

  1. 27 APR

    HIIT & HYROX

    Discover the transformative power of high-intensity interval training (HIIT) and the popular HYROX competition in this episode. Our hosts, experienced coaches and athletes, share insights on optimizing performance through specific training strategies, balancing intensity with recovery, and fostering a supportive community. Whether you're a seasoned athlete or new to fitness, learn how HIIT can boost muscle growth, accelerate fat loss, and enhance mental resilience. Tune in to explore how this hybrid approach to fitness can elevate your results and connect you with a motivating community.

    48 min

  2. 8 APR

    Foundations Of Fitness Part 3: Strength, Hypertrophy & Endurance.

    Discover how to build strength, muscle, and endurance effectively without risking burnout or injury. This episode breaks down the science behind different training modalities, revealing why bigger muscles don’t always mean more power and how neurologic efficiency can enhance strength. With insights from Mike Vershelden, learn about frameworks like 5x5 and 5/3/1, and the importance of recovery and mental focus. Whether you're aiming for muscle definition, raw strength, or endurance, this episode offers practical tactics and motivational stories to elevate your fitness game and transform your body and mind.

    1hr 20min

  3. 1 APR

    Foundations of Fitness Part 2 with Mike Verschelden

    Most people overlook the secret ingredient to lasting results: programming that balances intensity, mindfulness, and longevity. In this episode, Stephen & Mike reveal the exact system they use to craft workouts that build strength, boost endurance, and prevent burnout—without overloading your joints or draining your motivation. Whether you're a seasoned athlete or just getting started, you’ll learn how to structure your training for sustainable progress and long-term health.Discover how to create a total body workout plan that hits every muscle group—using the proven flow, fly, fight, and finish framework. Mike shares real-life examples of how to apply these principles, from single-leg stability drills to compound lifts that maximize your effort and results. We break down how to choose the right reps, sets, and intensity based on your RATE of perceived exertion (RPE), so you’re always training smarter, not harder. Plus, get insider tips on how to integrate mobility, conditioning, and recovery strategies to optimize performance and avoid injury. You'll also understand the importance of consistency over intensity—why staying on a well-designed plan beats constantly switching exercises. We explore the impact of heart rate zones on cardio sessions, ensuring your internal engine stays strong without excessive fatigue. And find out how active recovery, hydration, sleep, and movement play critical roles in your progress, so you can rebound faster and train harder over time. This episode is perfect if you want to ditch guesswork, craft a tailored program, and unlock the secret to sustainable, long-term fitness. Whether your goal is health, longevity, or athletic performance, you’ll walk away with a proven system to make every workout count—without sacrificing your joints or your sanity.Join us to learn why most programs fail and how you can do better. Your future self will thank you for taking control of your training today!

    59 min

  4. 19 MAR

    The Foundations of Fitness with Mike Verschelden (Part 1) | Food for Thought #36

    In episode 36 of Greenfork’s Food for Thought podcast, host Stephen Zabala is joined by coach Mike Verschelden of On the Move Fitness for the launch of a 4-part series on building real, sustainable fitness programs. They break down the essential foundations—finding your “why,” setting realistic goals, reverse-engineering from the result, what makes a great coach, and why most social media fitness advice fails—while sharing practical examples and the importance of checking in with your body and recovery. Connect with Mike and learn more about On the Move Fitness at onthemovefitness.com or on Instagram @onthemovefitness. 0:00 Welcome & announcement of the 4-part series with Mike Verschelden 2:15 Why fitness information overload on social media fails most people 4:40 First questions a coach asks (health history, lifestyle, goals) 7:50 Finding your deep “why” and reverse-engineering from the goal 11:10 The What (realistic long-term goals) and the How (training variables) 13:55 Adaptability & what makes a great coach  16:30 Three buckets of coaching: expertise, curiosity, and rapport 19:20 Couch-to-5K example: building from walk/jog intervals 23:10 FITT principle (Frequency, Intensity, Time, Type) explained 26:40 Sample interval workouts and progressing safely 29:30 Checking in with your body & why meditation matters 32:05 Three ways to track progress: how you feel, how you perform, how you look 35:15 Real talk on recovery days and listening to your nervous system 38:20 Mike’s box breathing & different meditation styles 41:50 Mindfulness, emotional awareness & avoiding burnout 45:10 Why self-worth traps and training for the right reasons 48:30 The power of self-reflection before setting any goal 50:40 Quick recap of the Why, What, How framework & what’s coming in Parts 2-4 52:00 Closing & where to find Mike/On the Move Fitness

    52 min

  5. 5 MAR

    Transform Your Life Through Yoga with Kat Stack | Food for Thought #35

    In episode 35 of Greenfork’s Food for Thought podcast, Stephen sits down with Saratoga Sweat owner Kat Stack as she shares how discovering Bikram yoga transformed her life. Stephen and Kat dive into the mental, physical, and spiritual power of hot yoga, why discomfort is essential for growth, and how the practice improves life far beyond the mat. Connect with Kat and learn more about Saratoga Sweat at saratogasweat.com. 0:00 Introduction to Kat Stack and Saratoga Sweat 4:08 Discovering Bikram yoga for the first time 8:05 Knowing she wanted to teach yoga 12:00 The real purpose of yoga beyond the physical practice 16:05 How yoga helped during dark times and depression 20:15 Getting comfortable being uncomfortable 24:30 Why showing up to practice matters 28:40 The discipline and consistency of yoga 33:00 Meditation and daily routines 37:15 The connection between mental health and movement 41:30 Teaching yoga vs. practicing yoga 45:40 Building community through yoga 49:50 The challenges of running a yoga studio 54:00 The mental shift from ego to awareness 58:10 Yoga as a spiritual practice 1:02:20 Advice for people intimidated by hot yoga 1:06:15 The benefits of pushing your limits 1:10:30 Finding balance through different wellness tools 1:15:00 What yoga teaches about life 1:19:20 Final reflections and closing thoughts

    1hr 22min

  6. 12 FEB

    Getting Out of Your Own Way with Rachael Charbonneau | Food for Thought #34

    In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with Rachael Charbonneau to talk about mindset, self-awareness, and how to stop letting fear and negative patterns control your life. They break down practical ways to handle stress, build resilience, and make real progress toward personal growth. You can find Rachael Charbonneau online at rachaelcharbonneau.com and book a coaching session today at calendly.com/hello-rachaelcharbonneau. 0:00 Introduction and welcoming Rachael Charbonneau 2:10 Rachael’s background and what she does 5:05 What drives people to seek coaching 8:40 How mindset shapes everyday decisions 12:15 The difference between motivation and discipline 15:30 Anxiety, stress, and why people feel stuck 19:10 Self-sabotage: why we do it 22:55 Learning to recognize negative patterns 27:05 Building confidence through action 31:20 Why comfort zones keep people trapped 35:10 The role of accountability in growth 39:40 Managing emotional overwhelm 44:00 Practical steps to reset your mindset 48:15 How to stop overthinking everything 52:30 Healthy routines that actually stick 56:45 Defining success for yourself 1:01:20 Advice for someone feeling lost 1:05:40 Rachael’s biggest takeaway for listeners 1:09:10 Final thoughts and closing remarks

    1hr 3min

  7. 5 FEB

    Yoga Beyond the Mat: Energy, Mantra, and Eternal Soul | Food for Thought #33

    In this episode of Food for Thought by Greenfork, host Stephen Zabala interviews Kristen Nelson, owner of Yoga Mandali in Saratoga Springs, about her journey from college yoga classes to owning a heart-centered studio rooted in bhakti yoga—the path of love and devotion. They explore the full spectrum of yoga beyond physical postures, including breathwork, meditation, mantra, restorative practices, kirtan, gong baths, retreats, and teacher trainings that help release stored emotions, regulate the nervous system, and foster community. You can find Kristen at Yoga Mandali by visiting yogamandali.com, following them on Instagram/Facebook (@yogamandali), or booking classes via the Mindbody app. 0:00 Welcome to Yoga Mandali and introductions 2:54 Kristen’s first exposure to yoga in college 5:29 The many limbs of yoga beyond asana 8:28 Bhakti yoga: the path of love, devotion, and heart-opening 11:13 Kundalini energy, group class power, and stored trauma release 14:07 Restorative, yin, reiki, gong baths, and studio vibe 16:44 Kirtan, mantra chanting, and freeing the mind 19:26 Vulnerability in voice work and throat chakra 22:11 Lineage of Gaudiya Vaishnavism and Hare Krishna roots 25:11 Bhagavad Gita stories, upcoming Edwin Bryant workshop 27:56 Chakra series, bone health yoga, restorative trainings 30:41 Retreats to Bloom and India pilgrimage 33:24 200-hour teacher training and the studio’s 20+ year history 36:35 Donation-based community classes and charity support 39:00 Teaching cues, reading the room, and body inclusivity 41:58 Letting go of poses, eternal soul teachings 44:39 Mind as friend or enemy, personal transformation stories 47:27 Last meal question, closing, and how to connect

    48 min

  8. 29 JAN

    Chasing Big Goals One Mile at a Time | Food for Thought #32

    In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with Jessica Hauprich, who is organizing the Saratoga half-marathon, to explore how running, endurance sports, and community can drive personal growth, resilience, and purpose. From marathon training to founding a welcoming run culture in Saratoga, Jessica shares how movement has shaped her mindset, motherhood, and leadership. Register for the Saratoga half-marathon here and follow the race on social media at @irunsaratogahalfmarathon: https://zippy-reg.com/online_reg/confirmed_entrants.php?event=2372 Find Jessica and her run club on social media at @irunsocial_runclub or on their website irunlocal.com. 0:00 Welcome to Food for Thought & Jessica Hauprich introduction 2:30 Growing up in a sports-centered family 5:00 Becoming an “accidental runner” as a new mom 7:30 Running as mental clarity and personal time 10:00 First races, 5Ks, and finding consistency 12:30 Mental toughness, self-talk, and self-compassion 15:00 Marathons, Boston qualification, and raising the bar 17:30 Choosing the Ironman challenge 20:00 Learning open-water swimming and facing fear 22:30 Community support and endurance mindset 25:00 How the I Run Social Club started 27:30 Creating an inclusive and welcoming run culture 30:00 Running as a “healthy happy hour” 32:30 Training through seasons and winter running 35:00 Treadmills vs outdoor running 37:30 Shoes, injury prevention, and smart training 40:00 Cross-training, strength, and mobility 42:30 Bringing back the Saratoga Half Marathon 45:00 Planning the race and community involvement 47:30 Final thoughts on purpose, resilience, and growth

    51 min
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About

Join host Stephen Zabala, lifelong wellness enthusiast and founder of Greenfork, as he unpacks real-life, practical approaches to nutrition, wellness, and success—without the over complication

Information

  • Creator
    Stephen Zabala
  • Years Active
    2025 - 2026
  • Episodes
    39
  • Rating
    Explicit
  • Copyright
    © Stephen Zabala
  • Show Website
    Food for Thought