28. All About B Vitamins (Part 2)

29. How to Stay Strong While Traveling

Vacation doesn't have to mean abandoning your health goals or obsessing over perfect routines. In this episode, Emily and AJ break down how to stay active while traveling without falling into the "all or nothing" mindset. From hotel-room band workouts and beach kettlebell sessions to hiking, swimming, and chasing kids around the pool, they share practical ways to keep movement flexible, enjoyable, and realistic while still fully embracing the vacation experience. Essential Lessons: * Avoid the "all or nothing" mindset: Missing a workout or changing your routine while traveling does not erase your progress. Consistency and movement matter more than perfection. * Movement counts even if it's not a formal workout: Hiking, swimming, walking 20,000 steps, playing with kids, and exploring new places are all valid forms of exercise. * Travel workouts can be simple and flexible: Resistance bands, bodyweight exercises, kettlebells, and even sand-filled buckets or portable sandbags can create effective workouts anywhere. * Adjust workouts to fit the destination: Exercise should complement the vacation experience, not control it. A city trip may mean more walking, while a beach stay may allow more structured training. * Short workouts are still worthwhile: Even 20 to 30 minutes of movement can improve digestion, sleep, energy, and overall well-being while traveling. "What is the environment around me, what things can I use, and what movements would I do. Don't think of necessarily the machines, but think about what movement I would do with my body, and how I would mimic that movement." - AJ Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ [https://www.emilylevercoaching.com/] Instagram: https://www.instagram.com/bedellever/ [https://www.instagram.com/bedellever/] Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

28. All About B Vitamins (Part 2)

In Part 2 of our B vitamin deep dive, we continue the conversation by unpacking the powerhouse roles of vitamins B6 through B12. From balancing hormones and supporting healthy pregnancies to protecting your brain, nerves, and DNA, these nutrients are essential for energy, recovery, and long-term health. The episode also highlights why vegetarians, older adults, pregnant women, and anyone training hard may need to pay closer attention to deficiencies and supplementation. What You'll Learn: * B6 supports brain and hormone health: It helps regulate neurotransmitters, reduce seizure risk, and balance estrogen levels. * Biotin does more than improve hair, skin, and nails: It is crucial during pregnancy, breastfeeding, and protein metabolism. * Folate is vital for pregnancy and nervous system function: Adequate intake dramatically reduces the risk of birth defects like spina bifida. * B12 protects your nerves and preserves DNA: It helps prevent anemia, supports brain function, and is especially important for vegetarians and older adults. "Folic acid supplementation in grains, like bread items and cereals, is one of the greatest public health initiatives of the 20th century." - AJ Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ [https://www.emilylevercoaching.com/] Instagram: https://www.instagram.com/bedellever/ [https://www.instagram.com/bedellever/] Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

27. All About B Vitamins (Part 1)

B vitamins are some of the most overlooked nutrients, yet they play a critical role in turning food into energy, supporting fat loss, improving iron absorption, managing cholesterol, and promoting wound healing. In this episode, Emily and AJ break down vitamins B1 through B5, explaining how these nutrients affect metabolism and overall health, why deficiencies often go unnoticed, and which foods and supplements can help you optimize your intake. What You'll Gain: * B vitamins power your metabolism: Vitamins B1 and B2 are essential for converting carbohydrates and fats into usable energy. * Food sources require intentional choices: Nutritional yeast, organ meats, eggs, almonds, and red meat are some of the richest sources of B vitamins. * B vitamins support more than energy: They also help with iron absorption, cholesterol management, mental health, and tissue repair. * Supplement quality and timing matter: Different forms of B vitamins are absorbed differently, and some, like B5 and biotin, should not be taken together. * "If you are using supplementation, you should be talking to somebody who can actually guide you thoroughly for what you specifically need." - Emily Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ [https://www.emilylevercoaching.com/] Instagram: https://www.instagram.com/bedellever/ [https://www.instagram.com/bedellever/] Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

26. Summer Events, Vacations, BBQs - How to Stay on Track Without Missing Out

Stay on track this summer without missing out. This episode breaks down how to navigate vacations, barbecues, and social events without falling into the all-or-nothing trap, showing that progress isn't ruined by one meal but by inconsistent habits over time. Instead of extremes, Emily and AJ emphasize balance through simple, repeatable actions like eating normally before events, prioritizing protein and hydration, planning ahead, and staying active in flexible ways. The real shift comes from mindset and identity, choosing moderation, consistency, and self-trust over perfection, so you can enjoy the moment while still making progress. What You'll Walk Away With: * Avoid the all-or-nothing mindset: Progress comes from balance, not extremes. One imperfect meal won't derail you, but swinging between restriction and overindulgence will. * Stick to simple, consistent habits: Eat normally before events, prioritize protein, stay hydrated, and keep basic routines even when your schedule is less structured. * Plan ahead to stay in control: Bring a dish, have snacks on hand, and think through your meals so you don't show up overly hungry or make impulsive choices. * Focus on weekly consistency, not single moments: It's not one event that impacts progress, it's when one meal turns into an entire weekend of being off track. * Shift your identity, not just your actions: Long-term success comes from seeing yourself as someone who can be flexible and make balanced choices anywhere, not someone who is either "on" or "off." "It doesn't have to be perfect, that should never be the goal. But the idea is to create more consistency over time, so that there aren't these big swings, and so your body can adapt to what you're actually trying to accomplish."-Emily Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ [https://www.emilylevercoaching.com/] Instagram: https://www.instagram.com/bedellever/ [https://www.instagram.com/bedellever/] Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

25. Magnesium - The Missing Link in Performance, Recovery, and Stress

Magnesium might be one of the most underrated supplements—but it's involved in over 300 processes in your body, from energy production to sleep and recovery, and most people are either using the wrong type or taking it incorrectly. This episode breaks down what magnesium actually does, the key differences between its various forms, how to choose the right one based on your goals (sleep, digestion, energy, or focus), and why timing, dosing, and absorption matter just as much as the supplement itself. Tune in! What You'll Learn: * Core role: Magnesium is essential for energy production, muscle function, nervous system balance, blood sugar control, and quality sleep. * Form matters: Highly absorbable forms like glycinate, malate, threonate, and citrate are effective, while oxide is cheap but largely ineffective. * Match the goal: Each form serves a purpose—glycinate for sleep, citrate for digestion, malate for energy, and threonate for brain function. * Dose + timing: Around 300–400 mg daily is typical, but effectiveness depends on taking the right type at the right time, ideally with food. * Food first: A balanced diet can meet most magnesium needs, with supplements best used to target specific deficiencies or goals. "If you are starting any supplement, your first question should be, why am I taking this supplement? What is the intended purpose of this? And this is so important for magnesium, because it's going to help you, not only pick the type of magnesium you are going to use, but it will help you determine how and when to take it."-Emily Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ [https://www.emilylevercoaching.com/] Instagram: https://www.instagram.com/bedellever/ [https://www.instagram.com/bedellever/] Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.