Wellness: Rebranded - Intuitive eating, diet culture, food relationship, weight training, food freedom

Elizabeth Harris, Tara De Leon, Maria Winters
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Wellness: Rebranded - Intuitive eating, diet culture, food relationship, weight training, food freedom

Welcome to Wellness: Rebranded! You’re here to make lasting changes in your approach to health and fitness - But so far all you’ve gotten is conflicting advice: * Carbs are evil! * Only eat during certain hours! * Go hard at the gym or go home! * Morning workouts increase metabolism! * If you’re stressed, do some more yoga! Just relax. It makes no sense because it’s SENSELESS. What you’re looking for is sound advice that actually enhances your well-being. On the Wellness: Rebranded podcast, we’re the healing trio here to help you consider what’s healthy and what’s actually wellness culture run amok. I’m Elizabeth, Registered Dietitian and Certified Intuitive Eating counselor, here to help you shift your focus from losing weight to elevating your well-being with a peaceful approach to food and nutrition. I’m Maria, a Licensed Mental Health Therapist - here to support you with prioritizing your emotional well-being, as well as expanding a caring relationship with yourself. And I’m Tara, Personal Trainer- and I love working with people just like you! I Help you get strong and embrace your inner badass. Watching my clients’ confidence spike after lifting something heavy is my jam! And together we’re here to help you challenge diet culture, hustle culture, and toxic positivity as we redefine what it means to care for your health. We know you’re tired, overwhelmed, and sick of hearing what you can, can’t, should, and shouldn’t be doing. You’re ready to ditch the impossible standards, forgo the latest wellness fads and turn inward toward genuine health-promoting self-care. Get ready to tune into your body, and feel empowered around food and health as you nurture your physical, mental, and emotional well-being. So grab your water bottle and forget the rules. It’s time to rebrand your health and wellness journey. Let’s rebrand wellness together! Elizabeth, Tara, and Maria Connect with us to keep the conversation going! Elizabeth Harris, MS, RDN, LDN www.elizabethharrisnutrition.com FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth Instagram: Elizabeth Harris @elizabeth_harris_rd Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com  Instagram:@tara_de_leon_fitness Maria Winters, LCPC, NCC www.thecoachingtherapist.com Instagram: coaching_therapist FB: MWcoachingtherapy

  1. 8 HR AGO

    113. Navigating Holiday Food & Body Talk: Practical Tips to Protect Your Peace

    The holiday season is a time for connection, delicious meals, and celebration—but it can also bring unwanted or unwelcome food and body talk. In this episode, Elizabeth and Tara share actionable strategies for navigating toxic diet culture during holiday gatherings. From boundary setting to  mindfulness tips, learn how to keep the focus on joy and nourishment this season – including how to build your holiday self-care toolkit!   In this episode: How to recognize diet culture at holiday gatherings Understand why comments about your body or plate can be harmful—and how to respond. Tips for setting boundaries around food & body conversations: Scripts to politely redirect the conversation or address unwelcome remarks. Why the holidays should be about balance and nourishment, not restriction or overindulgence. Building your holiday food peace toolkit! Create a personalized toolkit with affirmations, gratitude lists, and mindfulness exercises. Shift your mindset around holiday exercise to focus on joy and self-care rather than “earning” meals. Actionable Tips: Plan Ahead for Holiday Conversations Practice Mindful Eating Set Boundaries with Confidence Shift Your Mindset   Get the Intuitive Eating Starter Kit: https://elizabethharrisnutrition.com/starter-kit Upcoming Events from Maria, Tara and Elizabeth: Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/ Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/ Let’s connect and keep the conversation going!   Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet   Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness   Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

    36 min

  2. 20 NOV

    112. Setting Holiday Boundaries: How to Protect Your Well-Being and Handle Body Talk with Lauren Massa, LCPC

    "We are better when we know our boundaries."  As we gear up for the holiday season, boundaries can make all the difference between stress and peace. In this episode, we welcome Lauren Massa to explore how setting boundaries can help us protect our emotional and mental well-being, especially during the holidays.  Lauren is a licensed counselor and clinical trauma clinician practicing in MD and CO. She feels passionately about building a relationship with her clients to strengthen their self-views and heal from the traumas they may have experienced throughout their lifetime. She loves her work with local moms searching for support on reinforcing boundaries and rediscovering their voices and strength, as well as specializing in the neurodivergent and LGBTQI+ communities. In her free time, you will typically find Lauren out enjoying the sunshine with her cats or chickens while on the lookout for good book suggestions! This episode is full of advice on identifying areas where boundaries are needed, tips for communicating them confidently, and strategies to handle pushback. Whether you need to set limits around holiday gatherings, manage comments about food and body image, or redefine your social circles, we discuss why boundaries matter, how they can strengthen relationships, and why you deserve to set them. In this episode, we cover: The importance of boundaries for emotional wellness How to identify where you need boundaries Setting boundaries during the holiday season Communicating your needs without guilt Handling pushback and guilt from family and friends Understanding your worth and prioritizing self-care Tips for self-boundaries around work, food, and commitments Connect with Lauren Massa: Website: Forest Beach Counseling Instagram: @forestbeachcounseling Upcoming Events from Maria, Tara and Elizabeth: Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/ Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/ Let’s connect and keep the conversation going!   Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet   Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness   Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

    43 min

  3. 13 NOV

    111. Healing from Within: A Somatic Approach to Wellness with Ruth Milsten

    Have you heard of the power of somatic healing? Join us as we dive deep into the world of somatic healing with licensed clinical social worker and yoga teacher, Ruth Milsten. Discover how to tap into the power of your body to overcome trauma, anxiety, and stress. In this episode, we share practical tips for regulating your nervous system, building resilience, and cultivating a deeper sense of self-compassion. Ruth Milstein is a licensed clinical social worker, an Imago trained couples therapist, a registered yoga teacher, and owner of Reclaim Wellness Therapy in Annapolis. She specializes in somatic and holistic therapy, for individuals and couples, with a unique approach to healing and well-being.   This episode is brought to you by Hearth Meals. Find out more here: https://www.hearthmeals.com/WELLNESS01 Key Takeaways: Understanding the Nervous System and exploring the three states of the nervous system: ventral vagal (safe and connected), sympathetic (fight or flight), and dorsal vagal (freeze or shutdown). The Power of Somatic Healing and how to use your body as a tool for healing and self-awareness. Strategies for coping with stress, regulating emotions, and finding moments of peace. The Importance of Community and why you need to connect with others and build supportive relationships to foster healing and growth. How to prioritize self-care practices like mindfulness, yoga, and spending time in nature Connect with Ruth: Website: https://www.reclaimwellnesstherapy.com/ Instagram: @reclaimwellnesstherapy Her email: rmilsten@hotmail.com    Let’s connect and keep the conversation going!   Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet   Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness   Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

    44 min

  4. 6 NOV

    110. Celebrating 2 Years of Wellness Rebranded: Your Top Questions Answered!

    It’s a milestone celebration at Wellness Rebranded! In this special 2-year anniversary episode, you asked and we’re answering! We took all your burning questions from our audience on food, fitness, and feelings and answering them live in this episode. From tips on boosting energy as a busy mom to tackling burnout, we dive into practical, honest answers. Listen in as we celebrate how far we’ve come and share valuable advice to support your wellness journey! In this episode: Questions from our audience, answered live by us!  Tips and Advice for Energy Boost Tips for Busy Moms The connection between stress hormones, sleep, and lifestyle choices - why does this happen? Reducing Inflammation Naturally: Effective non-pill methods, from anti-inflammatory foods to stress management. Strategies for finding calm when life feels like too much is happening at once (we have been there too)  Advice for how to balance intuitive eating with food cravings. Insightful tips on setting boundaries, prioritizing self-care, and managing stress. Upcoming Events and Programs: Elizabeth’s 6-Week Group Coaching Program: Nourished and Thriving - Navigate the holiday season with a balanced and joyful approach to eating. More details in the show notes. Relax and Renew: An Hour of Progressive Relaxation - Tara De Leon -  Virtual and in-person class on November 25th in Annapolis to help you unwind during the busy holiday season.  Maria’s Emotional Fitness Studio: Monthly wellness events in Annapolis featuring guest speakers and online sessions. Resources mentioned:  The Secret to Unlocking the Stress Cycle by Emily Nagoski Let’s connect and keep the conversation going!   Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet   Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness   Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

    28 min

  5. 30 OCT

    109. The Power of Sharing Your Truth & Navigating Grief: Supporting Parents Through the Loss of a Child with Marie Burgess

    TW: Conversations about Child Loss In this heartfelt episode of Wellness Rebranded, we dive into the delicate topic of grieving the loss of a child. Our special guest, Marie Burgess, a licensed clinical professional counselor and grief therapist, shares insights on supporting parents through this profound grief journey. With years of experience helping parents process loss, Marie discusses compassionate ways to approach grief, both as someone experiencing it and as a supportive friend or family member. Whether you are grieving yourself or wish to support someone else, this episode offers compassionate insights and practical tips to navigate the journey of loss. In our conversation, we discuss: Marie’s Path to Grief Counseling and the loss of her son, Harvey.  The Power of Vulnerability and Connection, and how sharing grief with others can provide critical support and healing. How you can support loved ones through loss through their grieving journey Practical ways to be present for someone grieving, including specific phrases and gestures that offer true comfort. Why avoiding hard emotions doesn’t support healing and how we can create spaces for open dialogue on grief. The Importance of Consistent Support and why it’s vital to continue showing up months and even years after a loss. Connect with Marie: Instagram: https://www.instagram.com/genuineconnectionspsych/ Website: https://www.genuineconnectionspsychotherapy.com Let’s connect and keep the conversation going!   Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet   Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness   Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

    43 min

  6. 23 OCT

    108. Sugar is Not the Enemy: How to Mind Your Sugar Intake While Following Intuitive Eating

    Can you reduce your sugar intake and still follow intuitive eating principles?   In this episode Elizabeth answers this question. Spoiler alert: you absolutely can, but it comes with a few important caveats! We break down the difference between natural sugars and added sugars, discuss diet culture’s war on sugar, and share tips for incorporating gentle nutrition into your life. This episode is perfect for anyone curious about improving their relationship with food, while staying mindful of their sugar intake. This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/   In This Episode: The difference between natural sugars and added sugars — and why it matters Diet culture demonizes sugar… is it warranted? How to reduce or be mindful of your sugar intake without falling into a restrictive mindset that backfires Practical tips for balancing gentle nutrition with intuitive eating When and how to start focusing on reducing sugar, especially for those new to intuitive eating Maria and Tara's real-life struggles with sugar and kids Uncover Your Invisible Diet https://elizabethharrisnutrition.com/invisible-diet Blog Post: How to Reduce Sugar Intake Without Dieting: https://elizabethharrisnutrition.com/blog/practical-ways-to-cut-back-on-sugar?rq=sugar Beatty’s chocolate cake: https://www.foodnetwork.com/recipes/ina-garten/beattys-chocolate-cake-recipe-1947521   Let’s connect and keep the conversation going!   Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet   Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness   Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

    35 min

  7. 16 OCT

    107. Confident Communication: Navigating Interviews and Workplace Boundaries with Amy Thomas

    How do you define work-life balance? In this episode, we dive into some of the most valuable career and work-life balance advice you didn’t know you needed!  Have you ever wondered how to answer tough interview questions or how to assert yourself better at work? Today’s guest, Amy Thomas, a seasoned HR expert and founder of Horizon Business Services, brings powerful insights on navigating interviews, setting boundaries, and finding the balance between your work and personal life. From how to ace job interviews with confidence to the importance of setting firm boundaries (even when it comes to bathroom breaks!), this episode will leave you empowered to feel confident professionally, and prioritize your wellbeing. In This Episode: The importance of reframing tough interview questions to highlight your strengths Practical tips for asserting yourself in the workplace How to set boundaries to protect your time and wellbeing The truth about work-life balance in today’s remote work environment How to build self-confidence by changing the way you talk about yourself Real-life examples of setting boundaries for long-term success   Let’s connect and keep the conversation going!   Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet   Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness   Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

    33 min

  8. 9 OCT

    106. Steroids, Social Media, and the Fitness Industry’s Biggest Lies with Michael Ulloa

    The fitness industry is a hotbed for diet culture and harmful misinformation! From unrealistic body standards on social media to the hidden world of steroids and fad diets, we here at Wellness Rebranded are bringing light to the truth.  In this episode, Tara, Elizabeth and Maria sit down with Michael Ulloa, a personal trainer who’s calling out the fitness industry’s biggest deceptions and helping people take back control of their health – without the toxic myths. We talk about misleading images on social media, how fitness marketing can harm both physical and mental health, and how to tune out the noise to create a fitness and wellness routine that truly works for you. Michael is an online personal trainer and former occupational therapist from Scotland. He brings his experience and a fresh, holistic perspective to the conversation, helping us to rethink the way we approach health, fitness, and nutrition.  In this episode: Michael’s journey from occupational therapy to the fitness world. How the fitness industry profits from toxic messaging and keeps people in an unhealthy cycle. Why body aesthetics are the wrong measure of health and how to shift focus to sustainable habits. Common myths in the fitness industry and why carbs aren’t the enemy. The dangers of following unqualified influencers and how to find credible fitness and nutrition advice. Steroid use and body image pressures—why this is a growing problem, especially among men. How diet culture perpetuates harmful behaviors and how to avoid falling into its traps. The role of mental health in wellness and why it’s essential to prioritize it alongside physical fitness. Practical tips to bust fitness myths and stay grounded in science-based health. Connect with Michael:  Instagram: https://www.instagram.com/michaelulloapt/   Join Elizabeth’s free 3-day challenge, •Why Am I Eating This?” here: https://elizabethharrisnutrition.com/why-am-i-eating-this-challenge Let’s connect and keep the conversation going!   Elizabeth Harris, MS, RDN, LDN FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/healthandhealingwithintuitiveeating Instagram: https://www.instagram.com/ElizabethHarrisNutrition Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet   Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com Instagram: https://www.instagram.com/tara_de_leon_fitness   Maria Winters, LCPC, NCC Instagram: https://www.instagram.com/coaching_therapist/ FB: https://www.facebook.com/MWcoachingtherapy Website: www.thecoachingtherapist.com Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

    35 min
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About

Welcome to Wellness: Rebranded! You’re here to make lasting changes in your approach to health and fitness - But so far all you’ve gotten is conflicting advice: * Carbs are evil! * Only eat during certain hours! * Go hard at the gym or go home! * Morning workouts increase metabolism! * If you’re stressed, do some more yoga! Just relax. It makes no sense because it’s SENSELESS. What you’re looking for is sound advice that actually enhances your well-being. On the Wellness: Rebranded podcast, we’re the healing trio here to help you consider what’s healthy and what’s actually wellness culture run amok. I’m Elizabeth, Registered Dietitian and Certified Intuitive Eating counselor, here to help you shift your focus from losing weight to elevating your well-being with a peaceful approach to food and nutrition. I’m Maria, a Licensed Mental Health Therapist - here to support you with prioritizing your emotional well-being, as well as expanding a caring relationship with yourself. And I’m Tara, Personal Trainer- and I love working with people just like you! I Help you get strong and embrace your inner badass. Watching my clients’ confidence spike after lifting something heavy is my jam! And together we’re here to help you challenge diet culture, hustle culture, and toxic positivity as we redefine what it means to care for your health. We know you’re tired, overwhelmed, and sick of hearing what you can, can’t, should, and shouldn’t be doing. You’re ready to ditch the impossible standards, forgo the latest wellness fads and turn inward toward genuine health-promoting self-care. Get ready to tune into your body, and feel empowered around food and health as you nurture your physical, mental, and emotional well-being. So grab your water bottle and forget the rules. It’s time to rebrand your health and wellness journey. Let’s rebrand wellness together! Elizabeth, Tara, and Maria Connect with us to keep the conversation going! Elizabeth Harris, MS, RDN, LDN www.elizabethharrisnutrition.com FB: Health and Healing with Intuitive Eating community https://www.facebook.com/groups/nutritioncoachingwithRDNElizabeth Instagram: Elizabeth Harris @elizabeth_harris_rd Freebie: 5-day mini-course, How to Break Up With Dieting For Good: https://elizabethharrisnutrition.com/how-to-break-up-with-dieting-for-good Tara De Leon, Master Personal Trainer Email: FitnessTrainer19@hotmail.com  Instagram:@tara_de_leon_fitness Maria Winters, LCPC, NCC www.thecoachingtherapist.com Instagram: coaching_therapist FB: MWcoachingtherapy

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