Food for Thought

Stephen Zabala
  • 5.0 (4)
  • FOOD
  • UPDATED WEEKLY

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. 2D AGO

    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

    1h 3m

  2. FEB 5

    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

  3. JAN 29

    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

  4. JAN 22

    Movement as Medicine with Kali Meliski | Food for Thought #31

    In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with yoga teacher and personal trainer Kali Meliski from Continuous Evolution to discuss mindful movement, functional training, and why fitness should support your life—not dominate it. They explore yoga, barre, strength training, and creative movement as tools for longevity, balance, and mental well-being. You can find Kali Meliski at continuousevolution518.com or by following Continuous Evolution on social media.  0:00 Welcome to Food for Thought by Greenfork 1:00 Introducing host Stephen Zabala & guest Kali Meliski 3:30 Kali’s path from special education to yoga 6:00 Teaching mindfulness and breathwork to children 8:30 Why yoga is more than just physical movement 11:00 “The mat is practice for real life” 13:30 Meditation, mental resistance, and staying present 16:00 Slow flow vs fast-paced yoga styles 18:30 Integrating yoga principles into strength training 21:00 Mobility, isometrics, and holding uncomfortable positions 24:00 Why fundamentals matter more than flashy workouts 26:30 Discovering barre and healing chronic knee pain 29:00 Music, rhythm, and pushing through discomfort 32:00 Creative movement, animal flow, and play 35:00 Hip hop dance as joyful cardio 38:00 Emotional release, vulnerability, and holding space 42:00 Fitness culture, body image, and social media pressure 46:00 Training for longevity vs chasing aesthetics 50:00 Coaching mindset: compassion over ego 55:30 Final thoughts on balance, movement, and showing up 1:01:00 Episode wrap-up and closing remarks

    1h 1m

  5. JAN 15

    Recovery Matters More Than Your Workout | Food for Thought #30

    In this episode of Food for Thought by Greenfork, Stephen Zabala sits down with returning guest Patrick Campbell of Ecotone Performance Health & Fitness to explore movement, recovery, and what it really means to feel good in your body. They dive into flow-based training, nervous system regulation, and why rest, recovery, and intentional movement matter just as much as the workout itself. You can find Pat online at ecotonehealth.com and on Instagram @ecotonehealth. 00:00 Welcome to Food for Thought & returning guest Pat Campbell 01:05 Flow-based movement vs traditional strength training 03:46 Landmine work, coordination, and hidden intensity 05:03 Mind-body connection and intentional movement 06:42 Shifting goals: less max strength, more pain-free living 09:23 Warm-ups, scanning the body, and avoiding injury 11:25 Breaking the body down vs actually rebuilding it 13:28 Are we all overtraining without realizing it? 16:36 Is “active recovery” really recovery? 17:25 Compression therapy (Normatec) explained 20:13 Vibroacoustic therapy & nervous system down-regulation 27:44 Exercise vs recovery tools: why not both? 29:55 Anecdotes, science, and what actually works 31:20 FDA regulation, supplements, and recovery tech risks 37:22 Deep tissue energy therapy & cellular response 40:02 Acute vs chronic injury treatment strategies 45:21 Recovery models and hormonal response 49:23 Regenerative therapies: lay the groundwork first 50:39 Peptides, GLP-1s, and no “magic fixes” 51:28 Teaching movement properly: workshops vs group classes 55:30 Services, memberships, and Ecotone Health offerings 57:00 Final thoughts, thanks, and episode wrap-up

    57 min

  6. 12/26/2025

    Building Habits That Last Through Individualized Fitness | Food for Thought #29

    In this new episode of Greenfork’s Food for Thought podcast, host Stephen Zabala chats with fitness and nutrition coach Naiya Grec as she shares her unique journey from circus arts and dance to becoming a personalized lifestyle coach, emphasizing sustainable habits, listening to your body, and avoiding quick-fix myths. She and Stephen discuss strength training, running, goal setting, and the power of individualized nutrition over trendy diets. Find Naiya online at zestfitnessandnutrition.com or on Instagram at @live_with_zest. 0:00 Intro & Welcome to Naiya Grec 0:36 Naiya’s background: soccer, dance, circus, aerial fabrics & rock climbing 2:23 The circus story and falling in love with alternative movement 4:07 Favorite part of coaching: connecting and individualizing plans 5:50 Coaching systems: starting where the client is, building sustainable habits 7:26 Goal setting, discipline vs. motivation, and evolving goals 10:01 Shifting personal fitness preferences as we age 12:34 Naiya’s favorite exercise: higher-intensity strength training 13:34 Completing 75 Hard and discovering her “running girl era” 15:28 Keeping movement fresh and the downsides of single-sport focus 17:04 Training for longevity and functional ability in old age 18:19 Past injuries and how strength training healed old issues 21:49 New role as an Orangetheory Fitness coach 23:37 Building community and bringing personality to group classes 31:12 Naiya’s dietary journey: from vegetarian/vegan experiments to whole-food focus 34:44 Developing awareness and palate changes over time 38:01 Mindset shifts and celebrating small wins with clients 40:06 Last meal on death row: apple crisp, chicken pot pie & comfort foods 41:47 Cooking habits, batch cooking, and feeding a big family 45:24 Busting the myth that healthy food has to taste bad 48:40 Biggest fitness/nutrition myths: quick fixes and one-diet-fits-all 50:27 Frustrations with the supplement industry and trend chasing 53:34 Closing thanks and how to connect with Naiya

    56 min

  7. 12/18/2025

    Staying Competitive for Life with Ken Rhodes | Food for Thought #28

    In this episode of Greenfork’s Food for Thought, host Stephen Zabala sits down with fitness coach and competitive powerlifter Kenny Rhodes for a deep dive into training, mindset, recovery, and how competition shapes a person both inside and outside the gym. Their conversation weaves through golf, powerlifting, motivation, burnout, and the pursuit of long-term progress with honesty and humor. You can find Kenny on Instagram at @rhodes_to_fit and around the Capital Region coaching, lifting, and teaching golf. 0:00 Introduction and welcome 0:48 Kenny’s athletic beginnings in golf and ski racing 2:52 College years, lifting influences, and early fitness habits 6:54 Burnout in the fitness industry and absorbing clients’ stress 8:56 Transitioning into full-time fitness and balancing yoga with powerlifting 12:01 Injuries, Olympic lifting, and the switch to powerlifting 14:00 Training structure and how much powerlifters actually bench 16:21 Bench-press variations and technical development 18:43 Mindset, visualization, and competing against yourself 21:37 The grind behind the scenes and the reality of eating for performance 24:10 Intuitive eating vs. tracking and the 4,000-calorie lifestyle 28:35 Pre-training nutrition, gels, and optimizing sleep 31:00 Recovery routines, CPAP life, and repairing the body between sessions 34:01 What to do on low-motivation days and the “rule of threes” 37:39 Intrinsic motivation and burning out of competitive golf 40:05 Needing goals, half-marathons, and the drive to push forward 44:16 Staying competitive and redefining expectations with age 49:19 “Toning,” muscle myths, and consistency as a lifestyle 51:05 The classic last-meal question 52:21 Kenny’s recent meet, hitting a 501 deadlift, and prepping for NY State Championships 55:08 Long-term progression, newbie gains, and building a decade-long base

    58 min

  8. 12/11/2025

    The Realities of Entrepreneurship with Mike Nelson | Food for Thought #27

    In this episode of Greenfork Food for Thought, host Stephen Zabala sits down with Mike Nelson, owner of Five Towers Media, to dive into the realities of entrepreneurship, burnout, discipline, and finding purpose in your work. They explore the ups and downs of running a business, staying committed to personal growth, and building a life rooted in health and community. Find Mike Nelson at fivetowers.us and buyinglocal.us 00:00 Welcome & Intro to Mike Nelson 00:43 Why Mike supports the podcast 01:38 How he got started with podcasting 02:03 Overview of Buying Local vs. Blue Collar Startup 04:40 The mission behind supporting small businesses 09:26 Mike’s admiration for community-focused people 10:43 Trades, self-sufficiency & hands-on skills 11:52 Mike’s background in property management & trades 13:25 The satisfaction of building things 14:48 Weekly reflection, burnout & gratitude 16:18 Valuing a business & deciding not to sell 18:08 Trimming the fat & improving the business 20:09 The realities of entrepreneurship 27:10 Paying employees more than yourself 30:44 Pressure, overwhelm & the business owner mindset 35:42 Daily habits to avoid burnout 39:48 Time blocking & the Pareto efficiency principle 41:12 One year without drinking & lifestyle upgrades 47:23 The “last meal” question 50:07 How to contact Five Towers Media & closing remarks

    51 min
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Ratings & Reviews

5
out of 5
4 Ratings

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
    34
  • Rating
    Explicit
  • Copyright
    © Stephen Zabala
  • Show Website
    Food for Thought

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