9 to 5 Wellness Tue, 23 Jun 2026 01:02:19 -0400 http://www.9to5wellness.com en-us © 2026 9 to 5 Wellness yes 1d5da90f-cab9-59e8-9ee1-ade748037773 toneandstrengthen@gmail.com Aesha Tahir episodic false Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work? 

Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as:

 

🌟 What has helped their organizations gain a competitive advantage?

🌟 How they see the future of employee wellbeing?

🌟 Misunderstandings that are out in the corporate market today 

🌟 Advice to other leaders to create a happier, healthier, and more productive workplace


Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.



]]> Buzzsprout (https://www.buzzsprout.com) wellness solutions, corporate wellness, workshops, metabolic health, exercise physiology, healthcare, exercise science, nutrition, weightloss, obesity Aesha Tahir toneandstrengthen@gmail.com https://storage.buzzsprout.com/nas857xy06hf97f1knt2hiil145y?.jpg 9 to 5 Wellness http://www.9to5wellness.com Aesha Tahir Manifesting Your Aligned Career Manifesting Your Aligned Career Manifesting Your Aligned Career: A Step-by-Step Guide

In a world where everyone is searching for meaning in their professional lives, finding the right career path can feel overwhelming. Recently, I attended a series of Tech Week events in New York City, which led to a revelation that has shifted my professional journey. I realized that clarity in my goals attracted the right people and environments naturally. In this blog post, we'll explore how to manifest an aligned career path through self-evaluation and proactive steps.

The Importance of Clarity

One of the core insights from my recent experiences is that clarity in your career goals influences the opportunities that come your way. When your priorities are distinctly outlined, you become more attuned to the environments that can nurture those aspirations. Simply put, know what you want, and the right rooms will open up for you.

The Law of Correspondence

A fundamental concept discussed in universal laws is the Law of Correspondence, which suggests that your external reality reflects your internal state. If you feel creatively drained or stuck, it's time to examine the environments you've been inhabiting. The energy in those spaces might be affecting your capacity to move forward or innovate.

Actionable Steps to Align Your Career:

  • Evaluate Your Current Environment: Ask yourself whether the circles you are in are expanding your potential or holding you back. Proximity is power; being around like-minded, forward-thinking individuals can elevate your mindset.
  • Embrace Imperfection: Waiting for the perfect moment or feeling 100% ready is a common pitfall. Confidence often comes after taking the first step, not before. Allow the environment and the people you associate with to bolster your self-assurance as you move forward.
  • Take Action: The universe rewards action. Whether it's reaching out to potential mentors, joining a new community, or sending that LinkedIn message, a small step can foster significant opportunities. Remember, the right connections won't find you unless you make yourself available to them.
  • Seek Good Company: Find mentors, sponsors, or managers who inspire and challenge you. They can introduce you to new ideas and people, catalyzing your journey toward an aligned career.

For more insights and inspiration, be sure to listen to full episode of the 9 to 5 Wellness Podcast. 

Plus, engage with our community on Instagram and leave a review on Apple Podcasts to be entered to win a $25.00 Starbucks gift card.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Manifesting Your Aligned Career: A Step-by-Step Guide

In a world where everyone is searching for meaning in their professional lives, finding the right career path can feel overwhelming. Recently, I attended a series of Tech Week events in New York City, which led to a revelation that has shifted my professional journey. I realized that clarity in my goals attracted the right people and environments naturally. In this blog post, we'll explore how to manifest an aligned career path through self-evaluation and proactive steps.

The Importance of Clarity

One of the core insights from my recent experiences is that clarity in your career goals influences the opportunities that come your way. When your priorities are distinctly outlined, you become more attuned to the environments that can nurture those aspirations. Simply put, know what you want, and the right rooms will open up for you.

The Law of Correspondence

A fundamental concept discussed in universal laws is the Law of Correspondence, which suggests that your external reality reflects your internal state. If you feel creatively drained or stuck, it's time to examine the environments you've been inhabiting. The energy in those spaces might be affecting your capacity to move forward or innovate.

Actionable Steps to Align Your Career:

  • Evaluate Your Current Environment: Ask yourself whether the circles you are in are expanding your potential or holding you back. Proximity is power; being around like-minded, forward-thinking individuals can elevate your mindset.
  • Embrace Imperfection: Waiting for the perfect moment or feeling 100% ready is a common pitfall. Confidence often comes after taking the first step, not before. Allow the environment and the people you associate with to bolster your self-assurance as you move forward.
  • Take Action: The universe rewards action. Whether it's reaching out to potential mentors, joining a new community, or sending that LinkedIn message, a small step can foster significant opportunities. Remember, the right connections won't find you unless you make yourself available to them.
  • Seek Good Company: Find mentors, sponsors, or managers who inspire and challenge you. They can introduce you to new ideas and people, catalyzing your journey toward an aligned career.

For more insights and inspiration, be sure to listen to full episode of the 9 to 5 Wellness Podcast. 

Plus, engage with our community on Instagram and leave a review on Apple Podcasts to be entered to win a $25.00 Starbucks gift card.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19376661 Sat, 20 Jun 2026 20:00:00 -0400 745 1 146 full false The 85% Rule - The Power of Doing Less at Work The 85% Rule - The Power of Doing Less at Work In our fast-paced world that's constantly pushing for perfection, it's easy to get caught up in the hustle cycle. 

In this podcast episode we're diving into a pressing work-life issue raised by a listener, Brittany, who feels overwhelmed by the constant chase for productivity. Here's a breakdown of the key insights and actionable steps to break free from this exhausting loop.

Understanding the Problem

People often tie their self-worth to productivity, leading to a relentless pursuit of goals that eventually cause burnout. High achievers frequently feel guilty for taking breaks and continually set higher goals without pausing to celebrate achievements.

The 85% Rule: A Sustainable Solution

The solution to breaking free from the overwork trap lies in adopting the 85% Rule, a concept embraced by elite athletes and now gaining traction in workplaces for fostering sustainable productivity. By aiming for 85% instead of 100%, you allow room for rest, creativity, and efficiency without hitting the burnout threshold.

Steps to Implement the 85% Rule

  1. Awareness and Dialogue: Begin by discussing the impact of current work expectations with your manager or team. Propose workshops to share the science and benefits of the 85% philosophy, paving the way for healthier work practices.
  2. Set Compassionate Goals: Shift from pushing your limits to setting realistic, achievable targets. Recognize the importance of pacing yourself for long-term success rather than short-term perfection.
  3. Cultivate Wellbeing: Introduce wellness programs at work to balance physical and mental health. From meditation to ergonomic training, these initiatives support a more holistic approach to work.
  4. Mindset Shift: Evaluate your performance based on qualitative measures like creativity and teamwork, not just quantitative outputs. Encourage a culture that values innovation alongside traditional productivity metrics

Check out our full podcast episode for a deeper dive into these concepts.

Remember to leave us a review for a chance to win a Starbucks gift card this month. Your wellbeing is worth the investment!

00:00 Welcome and Listener Question

02:00 Signs Youre Hustling Wrong

03:43 Introducing the 85% Rule

05:31 Athletes and the 85% Sweet Spot

08:53 Why 100% Backfires at Work

11:35 Science of Sustainable Effort

14:55 How to Apply the 85% Rule

19:01 Mindset Shift and Wrap Up

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In our fast-paced world that's constantly pushing for perfection, it's easy to get caught up in the hustle cycle. 

In this podcast episode we're diving into a pressing work-life issue raised by a listener, Brittany, who feels overwhelmed by the constant chase for productivity. Here's a breakdown of the key insights and actionable steps to break free from this exhausting loop.

Understanding the Problem

People often tie their self-worth to productivity, leading to a relentless pursuit of goals that eventually cause burnout. High achievers frequently feel guilty for taking breaks and continually set higher goals without pausing to celebrate achievements.

The 85% Rule: A Sustainable Solution

The solution to breaking free from the overwork trap lies in adopting the 85% Rule, a concept embraced by elite athletes and now gaining traction in workplaces for fostering sustainable productivity. By aiming for 85% instead of 100%, you allow room for rest, creativity, and efficiency without hitting the burnout threshold.

Steps to Implement the 85% Rule

  1. Awareness and Dialogue: Begin by discussing the impact of current work expectations with your manager or team. Propose workshops to share the science and benefits of the 85% philosophy, paving the way for healthier work practices.
  2. Set Compassionate Goals: Shift from pushing your limits to setting realistic, achievable targets. Recognize the importance of pacing yourself for long-term success rather than short-term perfection.
  3. Cultivate Wellbeing: Introduce wellness programs at work to balance physical and mental health. From meditation to ergonomic training, these initiatives support a more holistic approach to work.
  4. Mindset Shift: Evaluate your performance based on qualitative measures like creativity and teamwork, not just quantitative outputs. Encourage a culture that values innovation alongside traditional productivity metrics

Check out our full podcast episode for a deeper dive into these concepts.

Remember to leave us a review for a chance to win a Starbucks gift card this month. Your wellbeing is worth the investment!

00:00 Welcome and Listener Question

02:00 Signs Youre Hustling Wrong

03:43 Introducing the 85% Rule

05:31 Athletes and the 85% Sweet Spot

08:53 Why 100% Backfires at Work

11:35 Science of Sustainable Effort

14:55 How to Apply the 85% Rule

19:01 Mindset Shift and Wrap Up

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19374237 Fri, 19 Jun 2026 19:00:00 -0400 1221 1 145 full false Basics of Strength Training Basics of Strength Training In this episode I'm diving into why busy professionals often have low muscle mass and how strength training builds muscle, boosts metabolism, and protects bones.

I'm addressing common barriers like women avoiding weights due to “bulky” myths and men skipping leg day (“Johnny Bravo dilemma”). 

You can learn why strength training is necessary for longevity, reduced chronic disease risk, and countering age-related muscle and bone loss, noting that two days per week can deliver most results and that 2–3 focused 30-minute sessions are time-efficient. 

Learn about 

The foundational compound movements that lead to most results. 

Key safety tips for strength train. 

Home-based options 

Download your FREE beginner template with the link below:

https://toneandstrengthen.com/2026/06/21/strengthtrainingtemplates/

Time stamps:

00:00 Strength Training Basics

01:08 Why Women Avoid Weights

03:02 Stop Skipping Leg Day

03:54 Muscle for Longevity

04:53 Time Efficient Results

06:02 Five Compound Moves

07:40 Warmup and Programming

09:12 Recovery and Form

10:40 Breathing and Consistency

12:05 Equipment and Getting Started

13:45 Home Setup and Wrap Up

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode I'm diving into why busy professionals often have low muscle mass and how strength training builds muscle, boosts metabolism, and protects bones.

I'm addressing common barriers like women avoiding weights due to “bulky” myths and men skipping leg day (“Johnny Bravo dilemma”). 

You can learn why strength training is necessary for longevity, reduced chronic disease risk, and countering age-related muscle and bone loss, noting that two days per week can deliver most results and that 2–3 focused 30-minute sessions are time-efficient. 

Learn about 

The foundational compound movements that lead to most results. 

Key safety tips for strength train. 

Home-based options 

Download your FREE beginner template with the link below:

https://toneandstrengthen.com/2026/06/21/strengthtrainingtemplates/

Time stamps:

00:00 Strength Training Basics

01:08 Why Women Avoid Weights

03:02 Stop Skipping Leg Day

03:54 Muscle for Longevity

04:53 Time Efficient Results

06:02 Five Compound Moves

07:40 Warmup and Programming

09:12 Recovery and Form

10:40 Breathing and Consistency

12:05 Equipment and Getting Started

13:45 Home Setup and Wrap Up

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19346296 Sun, 14 Jun 2026 22:00:00 -0400 875 1 144 full false Nutrition Made Simple with Brownies for Breakfast Nutrition Made Simple with Brownies for Breakfast In this episode we are diving into simple nutrition tips needed to stay healthy and to reverse type-2 diabetes.

Our guest, Lynne Bowman discussed common issues many face, such as the complexity of nutritional advice and the overwhelming amount of health information available. Moreover, she highlighted the challenge of integrating nutritious eating into a busy lifestyle.

Actionable Advice

  1. Simplify Your Breakfast Choices:
    • Start your day with nutritious ingredients. Transform deeply loved foods like brownies by using alternatives such as pure cocoa, canned pumpkin, and nut butter instead of refined ingredients.
    • Selective Sweeteners: Opt for natural sweeteners like monk fruit or allulose to maintain flavor without the health drawbacks of processed sugar.
  2. Read Food Labels Meticulously:
    • Be vigilant about reading labels and striving for whole foods with minimal ingredients. Familiarize yourself with those you cannot pronounce and strive for real, whole foods that contribute to your nutrition rather than detract from it.
  3. Incorporate More Plant-Based Foods:
    • Add nutrient-rich foods like parsley and watercress to your meals. These greens can enhance flavor, provide essential nutrients, and easily grow at home.
    • Emphasize a diet of mostly plants, reducing reliance on processed foods, which are often laden with hidden sugars and preservatives.
  4. Make Meal Prep a Family Affair:
    • Include your children in meal preparation to foster healthy eating habits from a young age. Cooking together not only leads to healthier dining but enhances valuable family connections.
  5. Manage your Dietary Habits:
    • Consider lifestyle variations, such as not eating beyond the afternoon, to support healthier eating habits and allow your body’s natural cleansing process.

00:00 Brownies Breakfast Idea

00:28 Meet Lynne Bowman

02:39 Diabetes Diagnosis Story

04:47 Health Shaped by Loss

13:07 Busy Mom Survival Choices

16:00 Kids Cooking and Family Table

18:06 Read the Label Rule

20:19 Hidden Sugar Everywhere

21:18 Two Ingredient Dressing

22:25 Tahini Seed Power

22:42 Parsley As Real Food

24:22 Watercress And Creative Greens

25:06 Breakfast And Eating Windows

27:06 Pumpkin Cocoa Brownies

30:03 Smart Sweeteners Only

32:00 Quitting Sugar Resets Taste

33:24 Meat Choices And Sourcing

35:55 Goat Leg Dinner Story

38:07 Rapid Fire And Farewell

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we are diving into simple nutrition tips needed to stay healthy and to reverse type-2 diabetes.

Our guest, Lynne Bowman discussed common issues many face, such as the complexity of nutritional advice and the overwhelming amount of health information available. Moreover, she highlighted the challenge of integrating nutritious eating into a busy lifestyle.

Actionable Advice

  1. Simplify Your Breakfast Choices:
    • Start your day with nutritious ingredients. Transform deeply loved foods like brownies by using alternatives such as pure cocoa, canned pumpkin, and nut butter instead of refined ingredients.
    • Selective Sweeteners: Opt for natural sweeteners like monk fruit or allulose to maintain flavor without the health drawbacks of processed sugar.
  2. Read Food Labels Meticulously:
    • Be vigilant about reading labels and striving for whole foods with minimal ingredients. Familiarize yourself with those you cannot pronounce and strive for real, whole foods that contribute to your nutrition rather than detract from it.
  3. Incorporate More Plant-Based Foods:
    • Add nutrient-rich foods like parsley and watercress to your meals. These greens can enhance flavor, provide essential nutrients, and easily grow at home.
    • Emphasize a diet of mostly plants, reducing reliance on processed foods, which are often laden with hidden sugars and preservatives.
  4. Make Meal Prep a Family Affair:
    • Include your children in meal preparation to foster healthy eating habits from a young age. Cooking together not only leads to healthier dining but enhances valuable family connections.
  5. Manage your Dietary Habits:
    • Consider lifestyle variations, such as not eating beyond the afternoon, to support healthier eating habits and allow your body’s natural cleansing process.

00:00 Brownies Breakfast Idea

00:28 Meet Lynne Bowman

02:39 Diabetes Diagnosis Story

04:47 Health Shaped by Loss

13:07 Busy Mom Survival Choices

16:00 Kids Cooking and Family Table

18:06 Read the Label Rule

20:19 Hidden Sugar Everywhere

21:18 Two Ingredient Dressing

22:25 Tahini Seed Power

22:42 Parsley As Real Food

24:22 Watercress And Creative Greens

25:06 Breakfast And Eating Windows

27:06 Pumpkin Cocoa Brownies

30:03 Smart Sweeteners Only

32:00 Quitting Sugar Resets Taste

33:24 Meat Choices And Sourcing

35:55 Goat Leg Dinner Story

38:07 Rapid Fire And Farewell

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19334098 Thu, 11 Jun 2026 22:00:00 -0400 2575 1 143 full false Why Health is Your Ultimate Business Strategy Why Health is Your Ultimate Business Strategy In this episode you can learn why high-achieving professionals must prioritize exercise, nutrition, and sleep as a high-ROI strategy for performance and family life, not “time away” from work. 

I'm chatting with Health Coach, Brian Prana, who has over 23 years of experience and who has trained thousands (including elite athletes), 

We're talking about identity and environment changes, social support, and accountability, plus time-efficient movement (frequent walking breaks) and scalable CrossFit-style strength circuits. 

Brian is sharing many client stories where his coaching led tomajor lifestyle changes. He outlines nutrition basics—prioritize protein and fiber, planning/prep, moderation—and sleep foundations including routines, limiting screens, and mindset, ending with the guiding question: will this choice move me toward or away from my health goals? Tune in to learn more.

You can reach Brian at: https://thecalltorise.com/

00:00 Welcome to 9 to 5

00:29 Health Is ROI

03:19 Meet Brian Prana

05:10 Rocky Inspired Fitness

07:02 Family and Social Training

09:19 High Achievers Health Costs

15:01 Identity and Support Systems

22:07 Time Efficient Movement

24:32 Action Before Motivation

28:07 CrossFit Time Efficient Training

29:31 CrossFit Defined Simply

31:24 Class Structure And Results

33:27 Scaling And Smart Coaching

36:19 Case Study Drake Turnaround

41:50 Nutrition Protein Fiber Planning

47:22 Culture Carbs And Food Environment

49:24 Sleep Duration Quality Routine

54:59 Where To Find Brian

56:27 Parting Question And Wrap

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode you can learn why high-achieving professionals must prioritize exercise, nutrition, and sleep as a high-ROI strategy for performance and family life, not “time away” from work. 

I'm chatting with Health Coach, Brian Prana, who has over 23 years of experience and who has trained thousands (including elite athletes), 

We're talking about identity and environment changes, social support, and accountability, plus time-efficient movement (frequent walking breaks) and scalable CrossFit-style strength circuits. 

Brian is sharing many client stories where his coaching led tomajor lifestyle changes. He outlines nutrition basics—prioritize protein and fiber, planning/prep, moderation—and sleep foundations including routines, limiting screens, and mindset, ending with the guiding question: will this choice move me toward or away from my health goals? Tune in to learn more.

You can reach Brian at: https://thecalltorise.com/

00:00 Welcome to 9 to 5

00:29 Health Is ROI

03:19 Meet Brian Prana

05:10 Rocky Inspired Fitness

07:02 Family and Social Training

09:19 High Achievers Health Costs

15:01 Identity and Support Systems

22:07 Time Efficient Movement

24:32 Action Before Motivation

28:07 CrossFit Time Efficient Training

29:31 CrossFit Defined Simply

31:24 Class Structure And Results

33:27 Scaling And Smart Coaching

36:19 Case Study Drake Turnaround

41:50 Nutrition Protein Fiber Planning

47:22 Culture Carbs And Food Environment

49:24 Sleep Duration Quality Routine

54:59 Where To Find Brian

56:27 Parting Question And Wrap

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19305732 Sat, 06 Jun 2026 19:00:00 -0400 3603 1 142 full false Optimal Protein Intake for Healthspan Optimal Protein Intake for Healthspan In this episode I dive deep into optimal protein intake for a longer healthspan! 📈

Discover science-backed guidelines, debunk myths, and find your perfect protein goal! Listen now! #Protein #Healthspan #WellnessPodcast

In this epsiode I'm diving into how to calculate optimal daily protein intake for healthspan, clarifying that the protein RDA (0.8 g/kg or 0.36 g/lb) is a decades-old minimum to prevent deficiency, not an ideal target. 

 You can learn about updated guidance for active adults around 1.2–1.6 g/kg and recommends an optimal range of 1.6–2.2 g/kg (0.7–1.2 g/lb), with tiers for baseline wellness, fat loss/moderate activity, and athletes up to 2.0–2.4 g/kg. 

Also learn about, who benefits most (active people, those in caloric deficit, and older adults facing anabolic resistance and sarcopenia), risks of excessive intake above ~2.5–3.0 g/kg (GI issues, nutrient displacement, kidney concerns with preexisting disease), signs of under-consuming, per-meal limits (25–40 g) across 3–4 meals, protein quality (complete proteins, leucine), plant-based strategies, collagen limits, budget protein options, and practical tips like protein-forward breakfasts and building meals around protein.

00:00 Welcome and Setup

00:57 Protein Hype and Listener Questions

03:17 RDA vs Optimal Intake

04:30 Calculate Your Protein Range

07:16 Who Needs More Protein

09:01 Too Much Protein Risks

11:47 Signs You're Undereating

13:09 Timing and Meal Distribution

14:21 Protein Quality and Leucine

15:36 Collagen Explained

17:06 Supplements and Processed Snacks

18:29 Plant vs Animal and Budget Picks

20:37 Protein Needs Across Age

21:34 Practical Daily Tips

22:35 Wrap Up and Sponsor Offer

23:50 Final Thanks and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode I dive deep into optimal protein intake for a longer healthspan! 📈

Discover science-backed guidelines, debunk myths, and find your perfect protein goal! Listen now! #Protein #Healthspan #WellnessPodcast

In this epsiode I'm diving into how to calculate optimal daily protein intake for healthspan, clarifying that the protein RDA (0.8 g/kg or 0.36 g/lb) is a decades-old minimum to prevent deficiency, not an ideal target. 

 You can learn about updated guidance for active adults around 1.2–1.6 g/kg and recommends an optimal range of 1.6–2.2 g/kg (0.7–1.2 g/lb), with tiers for baseline wellness, fat loss/moderate activity, and athletes up to 2.0–2.4 g/kg. 

Also learn about, who benefits most (active people, those in caloric deficit, and older adults facing anabolic resistance and sarcopenia), risks of excessive intake above ~2.5–3.0 g/kg (GI issues, nutrient displacement, kidney concerns with preexisting disease), signs of under-consuming, per-meal limits (25–40 g) across 3–4 meals, protein quality (complete proteins, leucine), plant-based strategies, collagen limits, budget protein options, and practical tips like protein-forward breakfasts and building meals around protein.

00:00 Welcome and Setup

00:57 Protein Hype and Listener Questions

03:17 RDA vs Optimal Intake

04:30 Calculate Your Protein Range

07:16 Who Needs More Protein

09:01 Too Much Protein Risks

11:47 Signs You're Undereating

13:09 Timing and Meal Distribution

14:21 Protein Quality and Leucine

15:36 Collagen Explained

17:06 Supplements and Processed Snacks

18:29 Plant vs Animal and Budget Picks

20:37 Protein Needs Across Age

21:34 Practical Daily Tips

22:35 Wrap Up and Sponsor Offer

23:50 Final Thanks and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19299515 Fri, 05 Jun 2026 07:00:00 -0400 1470 1 141 full false Understanding Collagen Supplementation Understanding Collagen Supplementation Are collagen supplements really worth the hype? Discover the truth about collagen, its role in our bodies, and how it might benefit you! 

Tune in to thisepisode of the podcast with me🌟 

#HealthTalk #Podcast

00:00 Welcome to the Podcast

00:52 Solo Update in NYC

01:46 Why Collagen Everywhere

02:40 What Collagen Does

03:35 Do We Lose Collagen

05:26 How Supplements Work

06:12 What Science Shows

06:40 Habits Before Supplements

07:31 Protein and Vitamin C

09:01 Wrap Up and Giveaway

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Are collagen supplements really worth the hype? Discover the truth about collagen, its role in our bodies, and how it might benefit you! 

Tune in to thisepisode of the podcast with me🌟 

#HealthTalk #Podcast

00:00 Welcome to the Podcast

00:52 Solo Update in NYC

01:46 Why Collagen Everywhere

02:40 What Collagen Does

03:35 Do We Lose Collagen

05:26 How Supplements Work

06:12 What Science Shows

06:40 Habits Before Supplements

07:31 Protein and Vitamin C

09:01 Wrap Up and Giveaway

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19269829 Sun, 31 May 2026 19:00:00 -0400 631 1 140 full false Three Wellness Tips for Summer that Don't Cost a Thing Three Wellness Tips for Summer that Don't Cost a Thing Ready to glow up without draining your wallet?  I'm breaking down three completely free wellness tips to help you thrive all summer long. From zero-cost sunlight hacks to maximizing local green spaces, tune in to learn simple ways to boost your mood and health!

Leave a review on your choice of podcast platform.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Ready to glow up without draining your wallet?  I'm breaking down three completely free wellness tips to help you thrive all summer long. From zero-cost sunlight hacks to maximizing local green spaces, tune in to learn simple ways to boost your mood and health!

Leave a review on your choice of podcast platform.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19245407 Tue, 26 May 2026 18:00:00 -0400 394 1 139 full false Memorial Day Edition - Value of Sacrifice Memorial Day Edition - Value of Sacrifice Dive into our Memorial Day special. I'm sharing my personal journey through the Murph challenge, a powerful tribute to our fallen heroes. You can listen to my reflection  on the Murph workout and the spirit of those who inspire us to live fully. 🌟🇺🇸 #MemorialDay #WellnessJourney #PodcastEpisode

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Dive into our Memorial Day special. I'm sharing my personal journey through the Murph challenge, a powerful tribute to our fallen heroes. You can listen to my reflection  on the Murph workout and the spirit of those who inspire us to live fully. 🌟🇺🇸 #MemorialDay #WellnessJourney #PodcastEpisode

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19239316 Mon, 25 May 2026 21:00:00 -0400 410 1 138 full false Metabolic Dysfunction & the Role of New Weightloss Drugs Metabolic Dysfunction & the Role of New Weightloss Drugs In this episode our guest, Dr. Pankaj Rajvanshi, a board-certified physician in gastrointestinal disorders and obesity medicine, is helping us understand  metabolic dysfunction and the rise of GLP-1 medications. These drugs are revolutionizing the way we approach weight loss and metabolic health.

The Core Problems of Metabolic Dysfunction

Metabolic dysfunction includes complex conditions where the body struggles to regulate energy effectively. Dr. Rajvanshi uses the analogy of a gas station to explain how our bodies tend to store energy (calories) excessively due to historical survival mechanisms. This process leads to the accumulation of visceral fat and various health issues like diabetes, high blood pressure, and obesity.

Actionable Steps: Managing Metabolic Health


  1. Understand Your Body's Signals:
    • Learn about hormones involved in metabolism, such as ghrelin which controls hunger, and leptin for satiety. Recognizing these can help break the cycle of overeating.
  2. Identify Key Biomarkers:
    • Regularly monitor indicators like cholesterol levels, glucose, and waist circumference. Tools like DEXA scans can measure visceral fat and provide insight into potential risk factors.
  3. Adopt a Holistic Approach:
    • Incorporate lifestyle changes alongside medication. Prioritize nutrition, exercise, and stress management as foundational elements of health.

The Role of GLP-1 Medications

GLP-1 medications like Wegovy and Zepbound work by altering hunger signals and delaying gastric emptying, leading to reduced calorie intake and improved metabolic function. These drugs address root metabolic issues and offer broader health benefits, including improved heart and liver health.

Looking Ahead: New Medications and Technologies

The landscape of weight loss medications is shifting with the introduction of daily oral pills and research into triple agonists, offering patients more options and potentially reducing stigma around treatment. The promise of future innovations lies in personalized care, driven by the latest developments in pharmaceuticals and perhaps, artificial intelligence.

 

#9to5WellnessPodcast #MetabolicHealth #GLP1

00:00 Show Introduction

01:16 Meet Dr Rajvanshi

02:43 Metabolic Dysfunction Basics

03:39 Car Fueling Analogy

08:01 Hunger Hormones Explained

11:09 Diagnosing Metabolic Syndrome

14:05 Obesity Stigma And Willpower

20:18 How GLP1 Meds Work

24:52 Who Qualifies For GLP1s

26:13 Risk Beyond BMI

27:08 Visceral Fat Nuances

28:53 Obesity as Disease

29:34 Oral Pills Arrive

31:21 Wegovy vs Zepbound

33:28 Oral Dosing Details

34:42 Maintenance and Regain

35:32 Triple Agonists Pipeline

37:01 Monthly Shots Tradeoffs

38:05 Comprehensive Care Programs

39:39 Personalized Lifestyle Coaching

42:40 Future of Metabolic Care

45:43 Longevity and Healthspan

47:32 Where to Find Dr

47:44 Final Thanks and Subscribe




Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode our guest, Dr. Pankaj Rajvanshi, a board-certified physician in gastrointestinal disorders and obesity medicine, is helping us understand  metabolic dysfunction and the rise of GLP-1 medications. These drugs are revolutionizing the way we approach weight loss and metabolic health.

The Core Problems of Metabolic Dysfunction

Metabolic dysfunction includes complex conditions where the body struggles to regulate energy effectively. Dr. Rajvanshi uses the analogy of a gas station to explain how our bodies tend to store energy (calories) excessively due to historical survival mechanisms. This process leads to the accumulation of visceral fat and various health issues like diabetes, high blood pressure, and obesity.

Actionable Steps: Managing Metabolic Health


  1. Understand Your Body's Signals:
    • Learn about hormones involved in metabolism, such as ghrelin which controls hunger, and leptin for satiety. Recognizing these can help break the cycle of overeating.
  2. Identify Key Biomarkers:
    • Regularly monitor indicators like cholesterol levels, glucose, and waist circumference. Tools like DEXA scans can measure visceral fat and provide insight into potential risk factors.
  3. Adopt a Holistic Approach:
    • Incorporate lifestyle changes alongside medication. Prioritize nutrition, exercise, and stress management as foundational elements of health.

The Role of GLP-1 Medications

GLP-1 medications like Wegovy and Zepbound work by altering hunger signals and delaying gastric emptying, leading to reduced calorie intake and improved metabolic function. These drugs address root metabolic issues and offer broader health benefits, including improved heart and liver health.

Looking Ahead: New Medications and Technologies

The landscape of weight loss medications is shifting with the introduction of daily oral pills and research into triple agonists, offering patients more options and potentially reducing stigma around treatment. The promise of future innovations lies in personalized care, driven by the latest developments in pharmaceuticals and perhaps, artificial intelligence.

 

#9to5WellnessPodcast #MetabolicHealth #GLP1

00:00 Show Introduction

01:16 Meet Dr Rajvanshi

02:43 Metabolic Dysfunction Basics

03:39 Car Fueling Analogy

08:01 Hunger Hormones Explained

11:09 Diagnosing Metabolic Syndrome

14:05 Obesity Stigma And Willpower

20:18 How GLP1 Meds Work

24:52 Who Qualifies For GLP1s

26:13 Risk Beyond BMI

27:08 Visceral Fat Nuances

28:53 Obesity as Disease

29:34 Oral Pills Arrive

31:21 Wegovy vs Zepbound

33:28 Oral Dosing Details

34:42 Maintenance and Regain

35:32 Triple Agonists Pipeline

37:01 Monthly Shots Tradeoffs

38:05 Comprehensive Care Programs

39:39 Personalized Lifestyle Coaching

42:40 Future of Metabolic Care

45:43 Longevity and Healthspan

47:32 Where to Find Dr

47:44 Final Thanks and Subscribe




Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19191818 Sun, 17 May 2026 16:00:00 -0400 2916 1 137 full false Prioritizing Protein in the Weight Loss Equation Prioritizing Protein in the Weight Loss Equation In this episode, I'm joined by Robard marketing and e-commerce executive Caroline Colavita. 

We are discussing the science and practical “why” of protein supplementation for weight management, metabolic health, and sports performance. 

Order Biocare products at www.biocarenutrition.com and use the code AESHA for 20% your entire order.

00:00 Welcome and Sponsor

01:14 Why Protein Matters

03:27 Meet Caroline Colavita

04:18 Protein for Weight Loss

06:18 How Much Protein

09:27 Amino Acids and Collagen

11:21 Aging and Recovery

13:02 Protein on GLP-1s

14:15 BioCare Flagship Shake

17:48 BioCare2 for Maintenance

20:32 How to Use BioCare

22:59 High Protein Cereals

26:01 Cinnamon Cereal Craze

26:31 Whey vs Plant Protein

27:44 New Entrees and Collagen

28:28 Snack Lineup Tour

29:17 Taste and Convenience Wins

32:39 BioCare Two for GLP-1

35:19 30 Gram Protein Rule

37:12 Ordering and Fast Shipping

37:52 Made In-House in NJ

38:27 GLP-1 Blueprint Guide

42:00 Versatile Options and Discount

42:57 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, I'm joined by Robard marketing and e-commerce executive Caroline Colavita. 

We are discussing the science and practical “why” of protein supplementation for weight management, metabolic health, and sports performance. 

Order Biocare products at www.biocarenutrition.com and use the code AESHA for 20% your entire order.

00:00 Welcome and Sponsor

01:14 Why Protein Matters

03:27 Meet Caroline Colavita

04:18 Protein for Weight Loss

06:18 How Much Protein

09:27 Amino Acids and Collagen

11:21 Aging and Recovery

13:02 Protein on GLP-1s

14:15 BioCare Flagship Shake

17:48 BioCare2 for Maintenance

20:32 How to Use BioCare

22:59 High Protein Cereals

26:01 Cinnamon Cereal Craze

26:31 Whey vs Plant Protein

27:44 New Entrees and Collagen

28:28 Snack Lineup Tour

29:17 Taste and Convenience Wins

32:39 BioCare Two for GLP-1

35:19 30 Gram Protein Rule

37:12 Ordering and Fast Shipping

37:52 Made In-House in NJ

38:27 GLP-1 Blueprint Guide

42:00 Versatile Options and Discount

42:57 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19179185 Thu, 14 May 2026 17:00:00 -0400 2744 1 136 full false Spring Into Wellness – Refreshing Your Work Life Spring Into Wellness – Refreshing Your Work Life 🌸 Spring into Wellness! 🌼 Ready to refresh your work life? Tune in to this episode as I'm sharing actionable tips for boosting workplace wellbeing this season. Let's shake off winter together! #SpringIntoWellness #Podcast #WorkplaceWellness


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> 🌸 Spring into Wellness! 🌼 Ready to refresh your work life? Tune in to this episode as I'm sharing actionable tips for boosting workplace wellbeing this season. Let's shake off winter together! #SpringIntoWellness #Podcast #WorkplaceWellness


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19174137 Wed, 13 May 2026 20:00:00 -0400 726 1 135 full false The Aligned Mompreneur The Aligned Mompreneur In this episode we’re discussing how to navigate entrepreneurship and motherhood by living in alignment with a clear “why.”  I sat down with Kristen Oja of STAT Wellness to understand what it takes to be successful as a Momprenuer.

We're talking about why authenticity, servant leadership, and building an intentional culture with flexibility and high standards has helped Kristen grow her business.

If you’re ready to elevate your motherhood and leadership game? Then listen to this convo as Kristen shares her journey to building a thriving business while being a present mom. Discover secrets to balancing family and business, creating team culture, and achieving personal growth.


Essential listening for every ambitious mom! It’s a Mother’s Day present for you guys 💐💐💐

#Empowerment #MomsInBusiness #FemaleEntrepreneurs


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we’re discussing how to navigate entrepreneurship and motherhood by living in alignment with a clear “why.”  I sat down with Kristen Oja of STAT Wellness to understand what it takes to be successful as a Momprenuer.

We're talking about why authenticity, servant leadership, and building an intentional culture with flexibility and high standards has helped Kristen grow her business.

If you’re ready to elevate your motherhood and leadership game? Then listen to this convo as Kristen shares her journey to building a thriving business while being a present mom. Discover secrets to balancing family and business, creating team culture, and achieving personal growth.


Essential listening for every ambitious mom! It’s a Mother’s Day present for you guys 💐💐💐

#Empowerment #MomsInBusiness #FemaleEntrepreneurs


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19154182 Sun, 10 May 2026 18:00:00 -0400 1886 1 134 full false Hypo-Thyroidism and its Connection to Metabolic Dysfunction Hypo-Thyroidism and its Connection to Metabolic Dysfunction In this epsiode I'm sitting down with Dr. Kevin Smith, a functional medicine practitioner and founder of the Chronic Conditions Center in Pittsburgh, to discuss hypothyroidism as a “silent epidemic” behind fatigue and weight-loss resistance.

You can learn more about Dr. Kevin Smith at - https://www.metabolicsolutions.net

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this epsiode I'm sitting down with Dr. Kevin Smith, a functional medicine practitioner and founder of the Chronic Conditions Center in Pittsburgh, to discuss hypothyroidism as a “silent epidemic” behind fatigue and weight-loss resistance.

You can learn more about Dr. Kevin Smith at - https://www.metabolicsolutions.net

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19142660 Thu, 07 May 2026 15:00:00 -0400 3218 1 133 full false 3 Basic Rules to Find Joy in Your Life 3 Basic Rules to Find Joy in Your Life In this episode, we’re talking about finding joy and happiness in an overstimulated world that often treats happiness as a future destination.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, we’re talking about finding joy and happiness in an overstimulated world that often treats happiness as a future destination.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19114326 Sat, 02 May 2026 21:00:00 -0400 2913 1 132 full false Obesity As A Disease Obesity As A Disease In this episode I'm setteling a long time dabte of why obesity is classified as a chronic, complex disease rather than a willpower problem, reflecting insights from the Obesity Medicine Association’s annual conference in San Diego.

Labeling obesity a disease can expand access to medical and surgical care, reduce stigma, and support research including GLP-1 therapies.

00:00 Welcome to the Podcast

00:36 OMA Conference Takeaways

02:20 Willpower Myth Debunked

03:29 Why Disease Label Matters

03:50 Metabolism Fights Weight Loss

04:33 Setpoint Theory Explained

05:10 Genetics and Hunger Signals

05:56 Leptin Resistance and Gut Brain

06:38 Why Rates Rose So Fast

07:08 Obesogenic Environment Factors

07:59 Lifestyle Choices in Treatment

09:15 Benefits of Calling It Disease

10:09 Wrap Up and Share

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode I'm setteling a long time dabte of why obesity is classified as a chronic, complex disease rather than a willpower problem, reflecting insights from the Obesity Medicine Association’s annual conference in San Diego.

Labeling obesity a disease can expand access to medical and surgical care, reduce stigma, and support research including GLP-1 therapies.

00:00 Welcome to the Podcast

00:36 OMA Conference Takeaways

02:20 Willpower Myth Debunked

03:29 Why Disease Label Matters

03:50 Metabolism Fights Weight Loss

04:33 Setpoint Theory Explained

05:10 Genetics and Hunger Signals

05:56 Leptin Resistance and Gut Brain

06:38 Why Rates Rose So Fast

07:08 Obesogenic Environment Factors

07:59 Lifestyle Choices in Treatment

09:15 Benefits of Calling It Disease

10:09 Wrap Up and Share

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19097974 Wed, 29 Apr 2026 12:00:00 -0400 636 1 131 full false Only 4% of Daily Activity can Change Your Health Profile Only 4% of Daily Activity can Change Your Health Profile In this episode, I’m sharing a valuable wellness tip based on a European Heart Journal study using UK Biobank data from over 100,000 people. The study found that  just 4% of your daily activity can significantly reduce your chronic disease risk.

00:00 Welcome and Updates

01:00 Why Time Is the Barrier

02:25 The 4 Percent Study

04:09 What 4 Percent Means

05:31 Why It Works Physiology

06:41 Defining Vigorous Effort

08:34 Five Micro Habits



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, I’m sharing a valuable wellness tip based on a European Heart Journal study using UK Biobank data from over 100,000 people. The study found that  just 4% of your daily activity can significantly reduce your chronic disease risk.

00:00 Welcome and Updates

01:00 Why Time Is the Barrier

02:25 The 4 Percent Study

04:09 What 4 Percent Means

05:31 Why It Works Physiology

06:41 Defining Vigorous Effort

08:34 Five Micro Habits



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19072824 Fri, 24 Apr 2026 16:00:00 -0400 674 1 130 full false Are You Afraid of Conflicts at Work? Are You Afraid of Conflicts at Work? In this episode, drawing from leadership coaching and my experience as a manager at Exos, I’m diving deep into why many managers and employees fear workplace conflict?

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, drawing from leadership coaching and my experience as a manager at Exos, I’m diving deep into why many managers and employees fear workplace conflict?

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19054256 Tue, 21 Apr 2026 13:00:00 -0400 633 1 129 full false Prescribing Exercise as a Global Healthcare Strategy Prescribing Exercise as a Global Healthcare Strategy We're exploring how to integrate exercise into healthcare as “exercise is medicine,” featuring Graham Meland, founder and CEO of Active Sport Advisory. 

Learn in this episode why fitness integration is now non-negotiable amid a global inactivity epidemic, aging populations, and unsustainable healthcare costs, then focus on key barriers: financial incentives, lack of physician training/confidence in prescribing exercise, and limited measurability when services aren’t billable. 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We're exploring how to integrate exercise into healthcare as “exercise is medicine,” featuring Graham Meland, founder and CEO of Active Sport Advisory. 

Learn in this episode why fitness integration is now non-negotiable amid a global inactivity epidemic, aging populations, and unsustainable healthcare costs, then focus on key barriers: financial incentives, lack of physician training/confidence in prescribing exercise, and limited measurability when services aren’t billable. 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19034612 Fri, 17 Apr 2026 19:00:00 -0400 2842 1 128 full false How to Get Toned Abs How to Get Toned Abs Are you tired of doing endless crunches with zero results? 

In this episode, we’re breaking down the real truth about getting visible ab definition—and it has nothing to do with starving yourself or living in the gym. 

Discover how to  structure your training for a deep, strong core. 

We cover the 1% nutrition tweaks that reveal your muscles.

Why protein is your best friend?

How to build a sustainable, toned midsection without burnout. 

*****Stop chasing gimmicks and start building real strength!


00:00 Welcome and Host Intro

00:26 Cold Weather and Travel Plans

01:23 Pilates Class Question

02:03 What Toned Abs Mean

03:27 Strength Training for Abs

05:32 Hypertrophy and Core Moves

07:11 Diet for Ab Definition

08:41 Emily's Low Weight Question

10:13 Body Recomp and Protein

10:58 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Are you tired of doing endless crunches with zero results? 

In this episode, we’re breaking down the real truth about getting visible ab definition—and it has nothing to do with starving yourself or living in the gym. 

Discover how to  structure your training for a deep, strong core. 

We cover the 1% nutrition tweaks that reveal your muscles.

Why protein is your best friend?

How to build a sustainable, toned midsection without burnout. 

*****Stop chasing gimmicks and start building real strength!


00:00 Welcome and Host Intro

00:26 Cold Weather and Travel Plans

01:23 Pilates Class Question

02:03 What Toned Abs Mean

03:27 Strength Training for Abs

05:32 Hypertrophy and Core Moves

07:11 Diet for Ab Definition

08:41 Emily's Low Weight Question

10:13 Body Recomp and Protein

10:58 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-19022982 Wed, 15 Apr 2026 17:00:00 -0400 710 1 127 full false Why I Exercise and You Should too Why I Exercise and You Should too Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18959621 Fri, 03 Apr 2026 17:00:00 -0400 614 1 126 full false 3 Healthy Habits to Kickstart Your Day 3 Healthy Habits to Kickstart Your Day 🎙️🎧 In this episode you can learn 3 simple tips for busy mornings that feel rushed and stressful. Mornings that start with answering emails and often skipping breakfast.

The three simple, repeatable habits to set the tone for the day: 

Drink a full glass of water immediately upon waking to rehydrate after sleep and improve focus; 

Add light movement such as foam rolling, gentle yoga, pushups, or a quick walk to reduce stiffness and get blood flowing; 

Eat breakfast to break the fast with protein and omega-3 fats.

00:00 Welcome and Morning Chaos

00:46 Why Mornings Set the Tone

01:47 Tip 1 Hydrate First

02:35 Tip 2 Morning Movement

03:37 Tip 3 Protein Breakfast

05:21 Recap and Sign Off

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> 🎙️🎧 In this episode you can learn 3 simple tips for busy mornings that feel rushed and stressful. Mornings that start with answering emails and often skipping breakfast.

The three simple, repeatable habits to set the tone for the day: 

Drink a full glass of water immediately upon waking to rehydrate after sleep and improve focus; 

Add light movement such as foam rolling, gentle yoga, pushups, or a quick walk to reduce stiffness and get blood flowing; 

Eat breakfast to break the fast with protein and omega-3 fats.

00:00 Welcome and Morning Chaos

00:46 Why Mornings Set the Tone

01:47 Tip 1 Hydrate First

02:35 Tip 2 Morning Movement

03:37 Tip 3 Protein Breakfast

05:21 Recap and Sign Off

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18925463 Sun, 29 Mar 2026 13:00:00 -0400 387 1 125 full false The 5 Pillars of Health - A Lifestyle Blueprint for Preventing Disease The 5 Pillars of Health - A Lifestyle Blueprint for Preventing Disease In this episode we are discussing a  “five pillars of health” blueprint for preventing and often reversing chronic conditions such as type 2 diabetes, heart disease, and high blood pressure. 


Our guest Graham Hawley shares his origin story inspired by family experiences with diabetes and emphasizes personal responsibility and small weekly habit changes. We dive deep into the pillars whihc are:

Nutrition

Exercise/movement

Sleep quality

Stress management

Mindful alcohol use. 


Graham Hawley is a certified health and wellness coach, founder of Simply Health Conscious, and author of Small Steps, Big Results.

To learn more about his work follow the links below:

https://www.facebook.com/simplyhealthconscious

https://www.linkedin.com/in/grahamhawley/

www.simplyhealthconscious.com

https://www.instagram.com/simplyhealthconscious/

youtube.com/@simplyhealthconscious

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we are discussing a  “five pillars of health” blueprint for preventing and often reversing chronic conditions such as type 2 diabetes, heart disease, and high blood pressure. 


Our guest Graham Hawley shares his origin story inspired by family experiences with diabetes and emphasizes personal responsibility and small weekly habit changes. We dive deep into the pillars whihc are:

Nutrition

Exercise/movement

Sleep quality

Stress management

Mindful alcohol use. 


Graham Hawley is a certified health and wellness coach, founder of Simply Health Conscious, and author of Small Steps, Big Results.

To learn more about his work follow the links below:

https://www.facebook.com/simplyhealthconscious

https://www.linkedin.com/in/grahamhawley/

www.simplyhealthconscious.com

https://www.instagram.com/simplyhealthconscious/

youtube.com/@simplyhealthconscious

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18920281 Fri, 27 Mar 2026 18:00:00 -0400 3500 1 124 full true Q and A Episode- Glycemic Index and Glucose Spike after HIIT Q and A Episode- Glycemic Index and Glucose Spike after HIIT Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18903686 Tue, 24 Mar 2026 20:00:00 -0400 887 1 123 full false How to stay away from work gossip? How to stay away from work gossip? In this episode, learn three tactics to neutralize workplace gossip: 

The “Gray Rock redirect.” 

Adding a genuine positive spin about the person being discussed.

A direct exit with simple phrases that set boundaries and protect reputation.

00:00 Welcome to the Podcast

00:29 Weekend Races and Wins

01:45 Why Gossip Spreads

03:44 Gossip Damages Trust

05:00 Three Ways to Shut It Down

05:16 Gray Rock Redirect

05:43 Positive Spin Technique

06:16 Direct Exit Phrases

07:28 Set the Standard

08:10 Final Takeaways and Outro

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, learn three tactics to neutralize workplace gossip: 

The “Gray Rock redirect.” 

Adding a genuine positive spin about the person being discussed.

A direct exit with simple phrases that set boundaries and protect reputation.

00:00 Welcome to the Podcast

00:29 Weekend Races and Wins

01:45 Why Gossip Spreads

03:44 Gossip Damages Trust

05:00 Three Ways to Shut It Down

05:16 Gray Rock Redirect

05:43 Positive Spin Technique

06:16 Direct Exit Phrases

07:28 Set the Standard

08:10 Final Takeaways and Outro

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18889633 Sun, 22 Mar 2026 21:00:00 -0400 517 1 122 full false Take a Deep Breath Take a Deep Breath 🎙️🎧 In this episode learn how to practice diaphragmatic (belly) breathing which is a quick way to reduce stress, lower blood pressure, and feel grounded.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> 🎙️🎧 In this episode learn how to practice diaphragmatic (belly) breathing which is a quick way to reduce stress, lower blood pressure, and feel grounded.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18863455 Tue, 17 Mar 2026 14:00:00 -0400 493 1 121 full false Leading Without Overgiving - Strategies for High Performers Leading Without Overgiving - Strategies for High Performers In this episode we’re addressing high performers and leaders who routinely overgive—saying yes when their body says no, volunteering for crises, and carrying others’ slack.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we’re addressing high performers and leaders who routinely overgive—saying yes when their body says no, volunteering for crises, and carrying others’ slack.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18857238 Mon, 16 Mar 2026 16:00:00 -0400 720 1 120 full false Nutrition Q and A - Eating Fruit, and The Best Diet Nutrition Q and A - Eating Fruit, and The Best Diet Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18851506 Sun, 15 Mar 2026 21:00:00 -0400 736 1 119 full false How to Relieve Neck Pain in Under Two Minutes How to Relieve Neck Pain in Under Two Minutes Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18831371 Wed, 11 Mar 2026 15:00:00 -0400 393 1 118 full false Five science backed benefits of Yoga Five science backed benefits of Yoga In this epsiode I'm outlining five science-backed benefits: 

Improved mental health through parasympathetic activation 

Increased flexibility and balance

Functional strength gains 

Reduced chronic pain 

Better sleep quality


Tune in to learn more......

00:00 Welcome and Host Intro

00:30 Sunny Day Check In

01:03 Corporate Yoga Reality

02:06 Myths and Mindset Shift

03:22 What Yoga Really Is

04:04 Benefit One Mental Health

05:43 Benefit Two Flexibility Balance

06:30 Benefit Three Strength Gains

07:47 Benefit Four Pain Relief Brain

09:13 Benefit Five Better Sleep

10:35 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this epsiode I'm outlining five science-backed benefits: 

Improved mental health through parasympathetic activation 

Increased flexibility and balance

Functional strength gains 

Reduced chronic pain 

Better sleep quality


Tune in to learn more......

00:00 Welcome and Host Intro

00:30 Sunny Day Check In

01:03 Corporate Yoga Reality

02:06 Myths and Mindset Shift

03:22 What Yoga Really Is

04:04 Benefit One Mental Health

05:43 Benefit Two Flexibility Balance

06:30 Benefit Three Strength Gains

07:47 Benefit Four Pain Relief Brain

09:13 Benefit Five Better Sleep

10:35 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18818484 Mon, 09 Mar 2026 16:00:00 -0400 689 1 117 full false A two minute hack for Balance, your bodys secret superpower A two minute hack for Balance, your bodys secret superpower In this quick “wellness bite,” learn why balance is critical for mobility and independent living, especially with age-related decline in muscle mass, proprioception, and inner-ear function. 

According to CDC data,  one in four Americans 65+ falls each year and that falls are the leading cause of fatal and non-fatal injuries in older adults, including hip fractures and traumatic brain injuries.

And you can prevent it with one simple hack.... Learn more in this episode.

00:00 Welcome to the Podcast

01:02 Why Balance Matters

02:21 The Real Danger of Falls

03:31 Benefits of Better Balance

04:33 How Balance Declines

05:41 Two Minute Balance Hack

06:35 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this quick “wellness bite,” learn why balance is critical for mobility and independent living, especially with age-related decline in muscle mass, proprioception, and inner-ear function. 

According to CDC data,  one in four Americans 65+ falls each year and that falls are the leading cause of fatal and non-fatal injuries in older adults, including hip fractures and traumatic brain injuries.

And you can prevent it with one simple hack.... Learn more in this episode.

00:00 Welcome to the Podcast

01:02 Why Balance Matters

02:21 The Real Danger of Falls

03:31 Benefits of Better Balance

04:33 How Balance Declines

05:41 Two Minute Balance Hack

06:35 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18806898 Sat, 07 Mar 2026 16:00:00 -0500 420 1 116 full false Workplace Wellness - Lack of Process Visibility Workplace Wellness - Lack of Process Visibility Did you know  that 86% of executives and employees link company failure to lack of process visibility and clear roles for team members?

This episode explains how to implement workplace strategies for process transparency.

You'll learn how to decrease:

workflow confusion

Duplicated work

Hidden bottlenecks

Micromanagement

Stress & burnout 

Delayed projects

Revenue loss

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Did you know  that 86% of executives and employees link company failure to lack of process visibility and clear roles for team members?

This episode explains how to implement workplace strategies for process transparency.

You'll learn how to decrease:

workflow confusion

Duplicated work

Hidden bottlenecks

Micromanagement

Stress & burnout 

Delayed projects

Revenue loss

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18779470 Mon, 02 Mar 2026 21:00:00 -0500 714 1 115 full false Sustainable Beauty - Skincare And Your Health Sustainable Beauty - Skincare And Your Health Sustainable beauty isn't just about what’s in your cabinet—it's about the ecosystem within you. 🌿✨

I had such a great converstaion with Marquita Robinson, a cosmetic chemist with vast experience in the skincare industry, about how we often focus on "fixing" the surface, but our skin is a living canvas reflecting our internal state. 

In this podcast epsiode you'll learn:

✅ Why the "Inside-Out" approach matters.
✅ What is sustainable beauty?
✅  Using ethically sourced, clean ingredients protects the planet
✅ True radiance is an outward expression of an inward peace. 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Sustainable beauty isn't just about what’s in your cabinet—it's about the ecosystem within you. 🌿✨

I had such a great converstaion with Marquita Robinson, a cosmetic chemist with vast experience in the skincare industry, about how we often focus on "fixing" the surface, but our skin is a living canvas reflecting our internal state. 

In this podcast epsiode you'll learn:

✅ Why the "Inside-Out" approach matters.
✅ What is sustainable beauty?
✅  Using ethically sourced, clean ingredients protects the planet
✅ True radiance is an outward expression of an inward peace. 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18763694 Fri, 27 Feb 2026 18:00:00 -0500 2683 1 114 full false What to do, if you're constantly hungry What to do, if you're constantly hungry In this episode I'm outlining three main reasons your “full switch” may be off.

You'll learn about:

Why skipping breakfast and running on stress hormones plays a big role?

How eating “naked carbs”  trigger intense hunger signals?

My recommendations for feeling full.


00:00 Welcome and Episode Setup

00:43 Why You’re Always Hungry

01:06 Reason 1 Skipping Breakfast

03:27 Reason 2 Naked Carbs

05:05 Fix 1 Eat Morning Protein

06:32 Fix 2 Dress Your Carbs

07:05 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode I'm outlining three main reasons your “full switch” may be off.

You'll learn about:

Why skipping breakfast and running on stress hormones plays a big role?

How eating “naked carbs”  trigger intense hunger signals?

My recommendations for feeling full.


00:00 Welcome and Episode Setup

00:43 Why You’re Always Hungry

01:06 Reason 1 Skipping Breakfast

03:27 Reason 2 Naked Carbs

05:05 Fix 1 Eat Morning Protein

06:32 Fix 2 Dress Your Carbs

07:05 Wrap Up and Subscribe

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18749579 Wed, 25 Feb 2026 18:00:00 -0500 452 1 113 full false Unplugging is the Best Work Strategy Unplugging is the Best Work Strategy In our hustle culture and an “always on” mindset make breaks difficult for high performers and entrepreneurs.

In thsi episode I'm sharing three benefits that I experienced last week by taking an unplugged vacation after five years.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In our hustle culture and an “always on” mindset make breaks difficult for high performers and entrepreneurs.

In thsi episode I'm sharing three benefits that I experienced last week by taking an unplugged vacation after five years.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18736991 Mon, 23 Feb 2026 21:00:00 -0500 1210 1 112 full false The Ultimate Mind Diet The Ultimate Mind Diet This conversation explores how thoughts, emotions, and actions have energetic value and affect biological and chemical reactions in the body, the impact of chronic rumination and prolonged stress hormones, and the concept of heart–brain coherence and humans as electromagnetic beings.

You can learn more about our guest at:

https://www.linkedin.com/in/catherinechadwick/

https://www.instagram.com/catherinechadwickconsulting/

https://www.facebook.com/cathchadwick.1

https://www.facebook.com/catherinechadwickconsulting/

https://www.tiktok.com/@catherine.chadwick

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> This conversation explores how thoughts, emotions, and actions have energetic value and affect biological and chemical reactions in the body, the impact of chronic rumination and prolonged stress hormones, and the concept of heart–brain coherence and humans as electromagnetic beings.

You can learn more about our guest at:

https://www.linkedin.com/in/catherinechadwick/

https://www.instagram.com/catherinechadwickconsulting/

https://www.facebook.com/cathchadwick.1

https://www.facebook.com/catherinechadwickconsulting/

https://www.tiktok.com/@catherine.chadwick

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18679684 Fri, 13 Feb 2026 21:00:00 -0500 2120 1 111 full false How to Fix Rounded Shoulder Posture? How to Fix Rounded Shoulder Posture? In this episode I'm discussing the prevalent issue of rounded shoulder posture, which affects 98% of adults. 

Tune in to learn the three-move routine to correct this posture, including the doorway pec stretch, the W squeeze, and the chin tuck.

00:00 Introduction to the Nine to Five Wellness Podcast

00:37 Host's Personal Update and Super Bowl Talk

02:15 Main Topic: Fixing Rounded Shoulder Posture

04:17 Understanding Rounded Shoulder Posture

07:01 Three Simple Moves to Fix Rounded Shoulders

08:39 Consistency and Additional Tips for Better Posture

09:49 Conclusion and Call to Action

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode I'm discussing the prevalent issue of rounded shoulder posture, which affects 98% of adults. 

Tune in to learn the three-move routine to correct this posture, including the doorway pec stretch, the W squeeze, and the chin tuck.

00:00 Introduction to the Nine to Five Wellness Podcast

00:37 Host's Personal Update and Super Bowl Talk

02:15 Main Topic: Fixing Rounded Shoulder Posture

04:17 Understanding Rounded Shoulder Posture

07:01 Three Simple Moves to Fix Rounded Shoulders

08:39 Consistency and Additional Tips for Better Posture

09:49 Conclusion and Call to Action

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18672584 Thu, 12 Feb 2026 19:00:00 -0500 635 1 110 full false Silent Strength Silent Strength discuss the importance of creating inclusive workplaces for different personality types. Benjamin shares insights from his recently released book, 'Silent Strength,' which focuses on the strengths of introverted leaders. 

We talk about the successes of introverted founders like Larry Page and Sarah Blakely and how organizations can leverage both introverted and extroverted strengths. Tune in for practical tips on creating a balanced and thriving work environment.

00:00 Introduction to the Nine to Five Wellness Podcast

00:30 Meet Benjamin Friedman: Community Builder and Author

01:19 The Power of Introverts in Leadership

05:40 Highlighting Successful Introverted Founders

07:45 Strengths of Introverts in the Workplace

12:03 Balancing Introverts and Extroverts in Teams

18:38 Creating Inclusive Work Environments

21:27 Practical Tips for Introverts at Networking Events

24:16 Conclusion and Parting Thoughts

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> discuss the importance of creating inclusive workplaces for different personality types. Benjamin shares insights from his recently released book, 'Silent Strength,' which focuses on the strengths of introverted leaders. 

We talk about the successes of introverted founders like Larry Page and Sarah Blakely and how organizations can leverage both introverted and extroverted strengths. Tune in for practical tips on creating a balanced and thriving work environment.

00:00 Introduction to the Nine to Five Wellness Podcast

00:30 Meet Benjamin Friedman: Community Builder and Author

01:19 The Power of Introverts in Leadership

05:40 Highlighting Successful Introverted Founders

07:45 Strengths of Introverts in the Workplace

12:03 Balancing Introverts and Extroverts in Teams

18:38 Creating Inclusive Work Environments

21:27 Practical Tips for Introverts at Networking Events

24:16 Conclusion and Parting Thoughts

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My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Aesha Tahir Buzzsprout-18638903 Fri, 06 Feb 2026 21:00:00 -0500 1668 1 109 full false Sitting or Standing - Finding the Balance at Desk Sitting or Standing - Finding the Balance at Desk Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Aesha Tahir Buzzsprout-18627961 Wed, 04 Feb 2026 21:00:00 -0500 345 1 108 full false I ran every day this month - Here's what happened I ran every day this month - Here's what happened In this epsiode you can learn about my 30-Day Running streak starting on January 1st, 2026. 

I'm sharing the significant physical and mental benefits that experienced from running daily. 

Send us Fan Mail

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My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> In this epsiode you can learn about my 30-Day Running streak starting on January 1st, 2026. 

I'm sharing the significant physical and mental benefits that experienced from running daily. 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Aesha Tahir Buzzsprout-18627060 Wed, 04 Feb 2026 17:00:00 -0500 698 1 107 full false AI & Future of Work AI & Future of Work Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Aesha Tahir Buzzsprout-18615117 Mon, 02 Feb 2026 21:00:00 -0500 691 1 106 full false How many hours in a day are under your control? How many hours in a day are under your control? In this episode I'm exploring the concept of 'time under our control' and investigates how many hours in the day are truly within our control outside of work, sleep, and mandatory obligations.

00:00 Introduction to the Nine to Five Wellness Podcast

00:37 Exploring Time Under Our Control

01:27 Patient Experiences and Health Impacts

02:29 Survey Insights on Free Time and Happiness

03:45 Breaking Down a 24-Hour Day

06:46 Challenges of Balancing Work and Personal Life

08:01 The Importance of Downtime for Mental Health

08:43 Potential Solutions and Future Research

09:15 Conclusion and Call to Action

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My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> In this episode I'm exploring the concept of 'time under our control' and investigates how many hours in the day are truly within our control outside of work, sleep, and mandatory obligations.

00:00 Introduction to the Nine to Five Wellness Podcast

00:37 Exploring Time Under Our Control

01:27 Patient Experiences and Health Impacts

02:29 Survey Insights on Free Time and Happiness

03:45 Breaking Down a 24-Hour Day

06:46 Challenges of Balancing Work and Personal Life

08:01 The Importance of Downtime for Mental Health

08:43 Potential Solutions and Future Research

09:15 Conclusion and Call to Action

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18588332 Wed, 28 Jan 2026 21:00:00 -0500 575 1 105 full false Sleepless- Your Brain and Body On Sleep Sleepless- Your Brain and Body On Sleep Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Aesha Tahir Buzzsprout-18569689 Mon, 26 Jan 2026 02:00:00 -0500 1144 1 104 full false Getting Restorative Sleep at Night Getting Restorative Sleep at Night Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Aesha Tahir Buzzsprout-18525293 Sat, 17 Jan 2026 20:00:00 -0500 511 1 103 full false Sleep Deprivation and Metabolic Resistance Sleep Deprivation and Metabolic Resistance In this episode I'm diving into the often-overlooked third pillar of health: sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront.

Learn about how lack of sleep disrupts hunger hormones, blood sugar regulation, and increases the risk of obesity and diabetes. 

Discover why consistency in sleep patterns is crucial and get actionable tips to improve your sleep hygiene. 

Don't miss this vital conversation on how sleep could be the missing piece in your wellness journey.

00:00 Introduction to the Nine to Five Wellness Podcast

00:34 The Importance of Sleep in Metabolic Health

02:47 Hormonal Disruptions Due to Sleep Deprivation

04:09 Impact of Sleep on Blood Sugar and Insulin

05:28 The Role of Circadian Rhythm in Glucose Tolerance

08:08 Cortisol and Its Effects on Sleep Deprivation

09:33 Debunking the Weekend Catchup Sleep Myth

10:21 Actionable Tips for Better Sleep

10:52 Conclusion and Next Steps

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My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> In this episode I'm diving into the often-overlooked third pillar of health: sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront.

Learn about how lack of sleep disrupts hunger hormones, blood sugar regulation, and increases the risk of obesity and diabetes. 

Discover why consistency in sleep patterns is crucial and get actionable tips to improve your sleep hygiene. 

Don't miss this vital conversation on how sleep could be the missing piece in your wellness journey.

00:00 Introduction to the Nine to Five Wellness Podcast

00:34 The Importance of Sleep in Metabolic Health

02:47 Hormonal Disruptions Due to Sleep Deprivation

04:09 Impact of Sleep on Blood Sugar and Insulin

05:28 The Role of Circadian Rhythm in Glucose Tolerance

08:08 Cortisol and Its Effects on Sleep Deprivation

09:33 Debunking the Weekend Catchup Sleep Myth

10:21 Actionable Tips for Better Sleep

10:52 Conclusion and Next Steps

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Aesha Tahir Buzzsprout-18504656 Tue, 13 Jan 2026 20:00:00 -0500 674 1 102 full false Celebrating 100 Episodes and 2025 Life Lessons Celebrating 100 Episodes and 2025 Life Lessons Welcome to a special episode of the Nine to Five Wellness Podcast with your host, Aisha Tahir! 

 From overcoming challenges and embracing podcasting to financial stability and self-worth, this episode is packed with insights and reflections. Join us as we look back on an extraordinary year and look forward to an exciting 2026. Thank you for being part of this journey!

00:00 Introduction and Host Welcome

00:44 Celebrating 100 Episodes

01:40 Reflecting on 2025

01:56 Podcasting and Personal Growth

02:30 Podcast Stats and Achievements

03:31 Life Lessons from 2025

07:05 Understanding Self-Worth

11:58 Financial Stability and Lessons

14:59 Skills Over Titles

17:36 Looking Forward to 2026

19:41 Conclusion and Gratitude

Send us Fan Mail

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My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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https://www.linkedin.com/in/aeshatahir/

]]> Welcome to a special episode of the Nine to Five Wellness Podcast with your host, Aisha Tahir! 

 From overcoming challenges and embracing podcasting to financial stability and self-worth, this episode is packed with insights and reflections. Join us as we look back on an extraordinary year and look forward to an exciting 2026. Thank you for being part of this journey!

00:00 Introduction and Host Welcome

00:44 Celebrating 100 Episodes

01:40 Reflecting on 2025

01:56 Podcasting and Personal Growth

02:30 Podcast Stats and Achievements

03:31 Life Lessons from 2025

07:05 Understanding Self-Worth

11:58 Financial Stability and Lessons

14:59 Skills Over Titles

17:36 Looking Forward to 2026

19:41 Conclusion and Gratitude

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18488113 Sun, 11 Jan 2026 10:00:00 -0500 1190 1 101 full false Benefits of Pilates Workout Benefits of Pilates Workout Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Aesha Tahir Buzzsprout-18466197 Tue, 06 Jan 2026 21:00:00 -0500 531 1 100 full false Pay Your Future-self Today Pay Your Future-self Today Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18459306 Mon, 05 Jan 2026 21:00:00 -0500 549 1 99 full false Winter Weather Workouts - Embracing the Chill Winter Weather Workouts - Embracing the Chill Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

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]]> Aesha Tahir Buzzsprout-18452805 Sun, 04 Jan 2026 22:00:00 -0500 454 1 98 full false Three Myths About Discipline Three Myths About Discipline Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

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]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

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]]> Aesha Tahir Buzzsprout-18448557 Sat, 03 Jan 2026 22:00:00 -0500 736 1 97 full false Discipline is Easy Discipline is Easy Discipline becomes almost effortless once it's ingrained in your routine. Learn how to start small and make one disciplined choice today to build momentum for positive change.

00:00 Introduction and Controversial Topic

00:58 Personal Experiences with Discipline

02:43 The Concept of Identity in Discipline

03:53 The Importance of 'Why' in Discipline

06:03 Building Habits and Systems

10:50 Tips for Making Discipline Easier

12:48 Conclusion and Final Thoughts




Send us Fan Mail

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My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

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]]> Discipline becomes almost effortless once it's ingrained in your routine. Learn how to start small and make one disciplined choice today to build momentum for positive change.

00:00 Introduction and Controversial Topic

00:58 Personal Experiences with Discipline

02:43 The Concept of Identity in Discipline

03:53 The Importance of 'Why' in Discipline

06:03 Building Habits and Systems

10:50 Tips for Making Discipline Easier

12:48 Conclusion and Final Thoughts




Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18445710 Fri, 02 Jan 2026 22:00:00 -0500 876 1 96 full false Girls! Here's Why Your Bone Health Can't Wait? Girls! Here's Why Your Bone Health Can't Wait? Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18442242 Thu, 01 Jan 2026 23:00:00 -0500 990 1 95 full false Understanding Your Bone Mineral Density Understanding Your Bone Mineral Density In this episode of the Nine to Five Wellness Podcast, we're diving into the often overlooked topic of bone health.

You can learn about:

✅ The vital function of bones

✅ The concept of bone remodeling. 

✅ Factors influencing bone density

✅ Modifiable risks like nutrition and physical inactivity 

✅ The significance of DEXA scans 

🎧🎧🎧Tune in to learn practical steps for improving and maintaining your bone health to ensure mobility and independence as you age.

00:00 Introduction to the Nine to Five Wellness Podcast

00:33 The Importance of Bone Health

03:03 Understanding Bone Mineral Density

05:56 Risk Factors for Low Bone Mineral Density

08:21 The Impact of Sedentary Lifestyle on Bone Health

12:22 Exercise and Nutrition for Stronger Bones

14:06 Measuring Bone Mineral Density with DEXA Scan

15:55 Conclusion and Key Takeaways

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode of the Nine to Five Wellness Podcast, we're diving into the often overlooked topic of bone health.

You can learn about:

✅ The vital function of bones

✅ The concept of bone remodeling. 

✅ Factors influencing bone density

✅ Modifiable risks like nutrition and physical inactivity 

✅ The significance of DEXA scans 

🎧🎧🎧Tune in to learn practical steps for improving and maintaining your bone health to ensure mobility and independence as you age.

00:00 Introduction to the Nine to Five Wellness Podcast

00:33 The Importance of Bone Health

03:03 Understanding Bone Mineral Density

05:56 Risk Factors for Low Bone Mineral Density

08:21 The Impact of Sedentary Lifestyle on Bone Health

12:22 Exercise and Nutrition for Stronger Bones

14:06 Measuring Bone Mineral Density with DEXA Scan

15:55 Conclusion and Key Takeaways

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18238935 Sun, 23 Nov 2025 12:00:00 -0500 1026 full false ALL ABOUT DEXA SCAN ALL ABOUT DEXA SCAN In this episode of the 9 to 5 Wellness podcast we're diving into DEXA scan. You'll findout the limitations of using a bathroom scale and how a DEXA scan offers a detailed blueprint of body composition including metrics like bone mineral density, visceral adipose tissue, and appendicular lean mass index.

Tune in to learn why DEXA scans can be a game-changer for your health journey.

00:00 Introduction to the Nine to Five Wellness Podcast

00:38 Host's Personal Update and Podcast Resumption

01:07 Introduction to DEXA Scan

02:44 How DEXA Scan Works

03:39 Addressing Radiation Concerns

05:23 Key Metrics in DEXA Scan

09:17 Practical Benefits and Limitations of DEXA Scan

11:12 Preparing for Your DEXA Scan

11:49 Frequency and Ideal Scores of DEXA Scan

13:07 Conclusion and Final Thoughts

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode of the 9 to 5 Wellness podcast we're diving into DEXA scan. You'll findout the limitations of using a bathroom scale and how a DEXA scan offers a detailed blueprint of body composition including metrics like bone mineral density, visceral adipose tissue, and appendicular lean mass index.

Tune in to learn why DEXA scans can be a game-changer for your health journey.

00:00 Introduction to the Nine to Five Wellness Podcast

00:38 Host's Personal Update and Podcast Resumption

01:07 Introduction to DEXA Scan

02:44 How DEXA Scan Works

03:39 Addressing Radiation Concerns

05:23 Key Metrics in DEXA Scan

09:17 Practical Benefits and Limitations of DEXA Scan

11:12 Preparing for Your DEXA Scan

11:49 Frequency and Ideal Scores of DEXA Scan

13:07 Conclusion and Final Thoughts

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-18196894 Sat, 15 Nov 2025 21:00:00 -0500 818 1 93 full false This Fat is Literally Killing You! This Fat is Literally Killing You! In this podcast episode we are diving into the topic of visceral fat—its physiology, its profound health impacts, and ways to manage it. 

In this episode you will learn about:

🌟The differences between visceral and subcutaneous fat

🌟The biochemical dangers of visceral fat

🌟Actionable steps to reduce this fat.

Featuring expert insights from Dr. Davis Garth, this episode provides essential knowledge for anyone concerned about hidden body fat and its serious health risks.

00:00 Introduction and Host Welcome

00:34 Personal Update and Episode Introduction

01:20 Understanding Visceral Fat

02:43 The Dangers of Visceral Fat

10:48 Causes and Detection of Visceral Fat

13:55 Tips to Reduce Visceral Fat

18:12 Conclusion and Farewell

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this podcast episode we are diving into the topic of visceral fat—its physiology, its profound health impacts, and ways to manage it. 

In this episode you will learn about:

🌟The differences between visceral and subcutaneous fat

🌟The biochemical dangers of visceral fat

🌟Actionable steps to reduce this fat.

Featuring expert insights from Dr. Davis Garth, this episode provides essential knowledge for anyone concerned about hidden body fat and its serious health risks.

00:00 Introduction and Host Welcome

00:34 Personal Update and Episode Introduction

01:20 Understanding Visceral Fat

02:43 The Dangers of Visceral Fat

10:48 Causes and Detection of Visceral Fat

13:55 Tips to Reduce Visceral Fat

18:12 Conclusion and Farewell

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-17773754 Tue, 02 Sep 2025 11:00:00 -0400 1149 1 92 full false Unlocking the Three Pillars of True Muscle Health Unlocking the Three Pillars of True Muscle Health In episode 91 of the Nine to Five Wellness Podcast, we are diving into the key components of muscular health. As a clinical exercise physiologist, I'm sharing  the critical elements of muscle health: strength, endurance, and hypertrophy. I'm debunking common misconceptions and outlines essential strategies to optimize muscle health, including proper repetition count, volume, and the principle of progressive overload. 

You will learn practical ways to measure and improve muscular strength and endurance, actionable advice for you if you are looking to enhance your functional strength and overall muscle health. 

Tune in to learn how to build a balanced approach to muscle health that promotes longevity and vitality.

00:00 Introduction and Host Welcome

00:41 Personal Updates and Social Media

02:39 Podcast Milestone and Motivation

03:31 Fundamentals of Healthy Muscles

04:47 Muscular Strength: Key Insights

10:09 Understanding Muscular Endurance

13:44 Building Muscle Mass: Tips and Physiology

19:27 Conclusion

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In episode 91 of the Nine to Five Wellness Podcast, we are diving into the key components of muscular health. As a clinical exercise physiologist, I'm sharing  the critical elements of muscle health: strength, endurance, and hypertrophy. I'm debunking common misconceptions and outlines essential strategies to optimize muscle health, including proper repetition count, volume, and the principle of progressive overload. 

You will learn practical ways to measure and improve muscular strength and endurance, actionable advice for you if you are looking to enhance your functional strength and overall muscle health. 

Tune in to learn how to build a balanced approach to muscle health that promotes longevity and vitality.

00:00 Introduction and Host Welcome

00:41 Personal Updates and Social Media

02:39 Podcast Milestone and Motivation

03:31 Fundamentals of Healthy Muscles

04:47 Muscular Strength: Key Insights

10:09 Understanding Muscular Endurance

13:44 Building Muscle Mass: Tips and Physiology

19:27 Conclusion

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-17718464 Fri, 22 Aug 2025 16:00:00 -0400 1199 1 91 full false Why are your core values important for success Why are your core values important for success In this episode I'm exploring the importance of core values in leading a fulfilling and successful life. You can be part of my personal journey of aligning my life with my core values amidst challenging times.  Core values are the 'guideposts' that shape our reality and help us persevere through adversity. I'm offering practical advice on identifying your core values by reflecting on significant life experiences. You will learn about the importance of living an authentic life aligned with one's values and discusses how core values influence decision-making and overall happiness. I'm sharing the the role of creativity, honesty, empathy, and courage in my life. So, come along and listen to this convo.

00:00 Introduction to the Nine to Five Wellness Podcast

01:12 Personal Updates and Episode Milestone

02:02 Understanding Core Values

05:05 The Importance of Authenticity

07:18 Identifying and Living Your Core Values

24:42 The Role of Empathy and Support

26:21 The Value of Courage

29:19 Conclusion and Upcoming Episodes

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode I'm exploring the importance of core values in leading a fulfilling and successful life. You can be part of my personal journey of aligning my life with my core values amidst challenging times.  Core values are the 'guideposts' that shape our reality and help us persevere through adversity. I'm offering practical advice on identifying your core values by reflecting on significant life experiences. You will learn about the importance of living an authentic life aligned with one's values and discusses how core values influence decision-making and overall happiness. I'm sharing the the role of creativity, honesty, empathy, and courage in my life. So, come along and listen to this convo.

00:00 Introduction to the Nine to Five Wellness Podcast

01:12 Personal Updates and Episode Milestone

02:02 Understanding Core Values

05:05 The Importance of Authenticity

07:18 Identifying and Living Your Core Values

24:42 The Role of Empathy and Support

26:21 The Value of Courage

29:19 Conclusion and Upcoming Episodes

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-17662601 Tue, 12 Aug 2025 20:00:00 -0400 1807 1 90 full true Life Reboot - Regaining and Realigning my LIFE Life Reboot - Regaining and Realigning my LIFE Welcome back to the Nine to Five Wellness Podcast after a four-month hiatus. 

In this episode I'm sharing significant life changes and valuable lessons learned during my break. I'm going deep into the importance of community, self-love, and the realization that the only person one can change is oneself. 

With a new job as a clinical exercise physiologist, a fresh living situation, and a reinvigorated passion for music and reading, I'm reflecting on personal growth and the transformative power of embracing one's personal values. This episode is a heartfelt journey through vulnerability, change, and the pursuit of inner peace.

00:00 Welcome Back to Nine to Five Wellness

01:26 Why I Took a Hiatus

03:32 Life Changes and New Beginnings

08:09 Embracing Community Support

12:58 The Power of Self-Love

19:16 The Only Person You Can Change is You

23:22 Conclusion and Future Outlook


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Welcome back to the Nine to Five Wellness Podcast after a four-month hiatus. 

In this episode I'm sharing significant life changes and valuable lessons learned during my break. I'm going deep into the importance of community, self-love, and the realization that the only person one can change is oneself. 

With a new job as a clinical exercise physiologist, a fresh living situation, and a reinvigorated passion for music and reading, I'm reflecting on personal growth and the transformative power of embracing one's personal values. This episode is a heartfelt journey through vulnerability, change, and the pursuit of inner peace.

00:00 Welcome Back to Nine to Five Wellness

01:26 Why I Took a Hiatus

03:32 Life Changes and New Beginnings

08:09 Embracing Community Support

12:58 The Power of Self-Love

19:16 The Only Person You Can Change is You

23:22 Conclusion and Future Outlook


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-17595174 Thu, 31 Jul 2025 14:00:00 -0400 1572 1 89 full false 5 Life Lessons from Running a 15K 5 Life Lessons from Running a 15K A couple of weeks ago I ran the USATF 15K race. Although it’s not a distance I run often, I enjoyed it. I came short of my goal time by 1 min 42 seconds but I hit a personal best of 1: 21: 42 . Here are a few things I learned during the 1 hour and 21 minutes of running the 15K.

Starting is the hardest part

Pace Yourself

You are Stronger Than You Think


I’m sharing more lessons in the new podcast episode of 9 to 5 Wellness. 



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> A couple of weeks ago I ran the USATF 15K race. Although it’s not a distance I run often, I enjoyed it. I came short of my goal time by 1 min 42 seconds but I hit a personal best of 1: 21: 42 . Here are a few things I learned during the 1 hour and 21 minutes of running the 15K.

Starting is the hardest part

Pace Yourself

You are Stronger Than You Think


I’m sharing more lessons in the new podcast episode of 9 to 5 Wellness. 



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16949454 Wed, 09 Apr 2025 20:00:00 -0400 1323 1 88 full false Exercise - An Investment in the Future You Exercise - An Investment in the Future You Hey friends in this episode, I'm catching up with you after a hiatus. I'm sharing what I’ve been up to. There is an exciting news here too.

In this episode I’m taking a deep dive into importance of making exercise a top priority, drawing from my consistent 14-year workout routine. I’m talking about the 'health savings account' and how you can make deposits into your health account and compound the interest on it. You’ll also learn about --- 

·      Why health is like an investment account?

·      How to make your future self-proud?

·      Tips for establishing lasting habits.

·      How to make exercise an integral part of your life.

 

Tune in to learn why exercising today is a gift to your future self. 

00:00 Introduction and Host Update

01:01 New Job and Podcast Continuation

02:44 Race Day Experience

03:46 The Importance of Exercise

05:28 Building Consistent Habits

06:58 Prioritizing Future Self

09:41 Forming and Sustaining Habits

14:34 Balancing Work and Wellness

18:57 Inspiring the Next Generation

20:05 Conclusion and Contact Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Hey friends in this episode, I'm catching up with you after a hiatus. I'm sharing what I’ve been up to. There is an exciting news here too.

In this episode I’m taking a deep dive into importance of making exercise a top priority, drawing from my consistent 14-year workout routine. I’m talking about the 'health savings account' and how you can make deposits into your health account and compound the interest on it. You’ll also learn about --- 

·      Why health is like an investment account?

·      How to make your future self-proud?

·      Tips for establishing lasting habits.

·      How to make exercise an integral part of your life.

 

Tune in to learn why exercising today is a gift to your future self. 

00:00 Introduction and Host Update

01:01 New Job and Podcast Continuation

02:44 Race Day Experience

03:46 The Importance of Exercise

05:28 Building Consistent Habits

06:58 Prioritizing Future Self

09:41 Forming and Sustaining Habits

14:34 Balancing Work and Wellness

18:57 Inspiring the Next Generation

20:05 Conclusion and Contact Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16901558 Tue, 01 Apr 2025 21:00:00 -0400 1164 1 87 full false Self-science: The Science of You Self-science: The Science of You In this episode we dive deep into the concept of self-leadership and personal empowerment with Sandro Formica, a professor renowned for his work on positive organizations and personal empowerment. 

Tune in to explore Sandro's insights and learn practical steps to unleash your true potential. This conversation is bound to inspire you to start your journey towards personal discovery today!

00:00 Introduction to the Nine to Five Wellness Podcast

00:30 Exploring Self-Leadership and Personal Excellence

01:31 Introducing Sandra Formica: The Happiness Scientist

03:36 Sandra's Journey to Self-Discovery

07:45 The Birth of Personal Empowerment

09:33 The Importance of Self-Science

17:39 Understanding Needs and Emotions

21:28 The Power of Beliefs

22:14 Understanding the Power of Thoughts

22:49 The Impact of Negative Beliefs

23:37 Reprogramming Your Mind

24:44 The Role of Habits in Change

25:29 Challenging and Changing Beliefs

26:34 Practical Steps for Self-Improvement

27:29 Measuring Personal Growth

28:22 Facing Discomfort for Growth

29:18 The Importance of Self-Awareness

30:13 Emotions and Self-Leadership

33:36 The Power of Imagination

34:12 The Responsibility of Self-Discovery

37:36 The Journey to Personal Empowerment

39:15 Resources for Personal Empowerment

40:55 Final Thoughts and Encouragement


You can learn more about Sandro Formica at:

www.permanentlyhappy.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we dive deep into the concept of self-leadership and personal empowerment with Sandro Formica, a professor renowned for his work on positive organizations and personal empowerment. 

Tune in to explore Sandro's insights and learn practical steps to unleash your true potential. This conversation is bound to inspire you to start your journey towards personal discovery today!

00:00 Introduction to the Nine to Five Wellness Podcast

00:30 Exploring Self-Leadership and Personal Excellence

01:31 Introducing Sandra Formica: The Happiness Scientist

03:36 Sandra's Journey to Self-Discovery

07:45 The Birth of Personal Empowerment

09:33 The Importance of Self-Science

17:39 Understanding Needs and Emotions

21:28 The Power of Beliefs

22:14 Understanding the Power of Thoughts

22:49 The Impact of Negative Beliefs

23:37 Reprogramming Your Mind

24:44 The Role of Habits in Change

25:29 Challenging and Changing Beliefs

26:34 Practical Steps for Self-Improvement

27:29 Measuring Personal Growth

28:22 Facing Discomfort for Growth

29:18 The Importance of Self-Awareness

30:13 Emotions and Self-Leadership

33:36 The Power of Imagination

34:12 The Responsibility of Self-Discovery

37:36 The Journey to Personal Empowerment

39:15 Resources for Personal Empowerment

40:55 Final Thoughts and Encouragement


You can learn more about Sandro Formica at:

www.permanentlyhappy.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16841699 Sat, 22 Mar 2025 20:00:00 -0400 2685 1 86 full false Benefits of Pay Transparency for Employees Benefits of Pay Transparency for Employees We're diving into a topic that's often seen as taboo—pay transparency. Joining us is Scott Trumpolt, an expert with over 30 years of experience in compensation planning and design. In this episode we explore how openness about salaries can lead to greater employee engagement and overall happiness at work. You'll also learn the impact of pay transparency on career development and pay equity. 

Tune in to find out why pay transparency is crucial for both employees and organizations and get some valuable tips on implementing these practices in your own workplace.

00:00 Introduction to Nine to Five Wellness Podcast

00:29 The Uncomfortable Topic of Pay Transparency

03:07 Guest Introduction: Scott Trumpolt

05:48 Defining Pay Transparency

07:48 The Role of Pay Transparency in Employee Engagement

11:18 Pay Transparency Laws and Their Impact

16:28 Career Development and Pay Transparency

22:36 Pay Equity and Closing the Wage Gap

29:58 Conclusion and Final Thoughts

You can learn more about Scott here: https://www.linkedin.com/in/scott-trumpolt-m-a-g-r-p-257a6b317/

https://hrcompensationconsulting.com/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We're diving into a topic that's often seen as taboo—pay transparency. Joining us is Scott Trumpolt, an expert with over 30 years of experience in compensation planning and design. In this episode we explore how openness about salaries can lead to greater employee engagement and overall happiness at work. You'll also learn the impact of pay transparency on career development and pay equity. 

Tune in to find out why pay transparency is crucial for both employees and organizations and get some valuable tips on implementing these practices in your own workplace.

00:00 Introduction to Nine to Five Wellness Podcast

00:29 The Uncomfortable Topic of Pay Transparency

03:07 Guest Introduction: Scott Trumpolt

05:48 Defining Pay Transparency

07:48 The Role of Pay Transparency in Employee Engagement

11:18 Pay Transparency Laws and Their Impact

16:28 Career Development and Pay Transparency

22:36 Pay Equity and Closing the Wage Gap

29:58 Conclusion and Final Thoughts

You can learn more about Scott here: https://www.linkedin.com/in/scott-trumpolt-m-a-g-r-p-257a6b317/

https://hrcompensationconsulting.com/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16789102 Thu, 13 Mar 2025 20:00:00 -0400 1954 1 85 full false Your WHY drives your WELLNESS Your WHY drives your WELLNESS Dive into a fascinating discussion on discovering your 'why' and how it drives your wellness, both personally and professionally. Special guest, Ian Chamandy, a renowned author, speaker, and coach, elaborates on how he has helped over 400 organizations and individuals define their purpose using his unique blueprint process. Learn about the importance of knowing your purpose, how it can lead to a longer and more fulfilling life, and get practical insights on creating your own personal blueprint. Ian also shares how artificial intelligence plays a role in helping you find your unique gift.


00:00 Introduction to Nine to Five Wellness Podcast

00:30 The Importance of Purpose in Wellness

01:50 Introducing Ian Jamandy and His Blueprint Process

03:24 Defining Purpose and Why

07:49 The Role of Beliefs, Wants, and Talents

10:38 Using AI to Discover Your Purpose

12:07 Practical Application: Finding Ayesha's Why

20:12 The Benefits of Knowing Your Purpose

26:19 Case Study: Purpose as a Decision-Making Tool

34:52 Final Thoughts and How to Get Started

37:29 Conclusion and Farewell




Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Dive into a fascinating discussion on discovering your 'why' and how it drives your wellness, both personally and professionally. Special guest, Ian Chamandy, a renowned author, speaker, and coach, elaborates on how he has helped over 400 organizations and individuals define their purpose using his unique blueprint process. Learn about the importance of knowing your purpose, how it can lead to a longer and more fulfilling life, and get practical insights on creating your own personal blueprint. Ian also shares how artificial intelligence plays a role in helping you find your unique gift.


00:00 Introduction to Nine to Five Wellness Podcast

00:30 The Importance of Purpose in Wellness

01:50 Introducing Ian Jamandy and His Blueprint Process

03:24 Defining Purpose and Why

07:49 The Role of Beliefs, Wants, and Talents

10:38 Using AI to Discover Your Purpose

12:07 Practical Application: Finding Ayesha's Why

20:12 The Benefits of Knowing Your Purpose

26:19 Case Study: Purpose as a Decision-Making Tool

34:52 Final Thoughts and How to Get Started

37:29 Conclusion and Farewell




Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16741665 Wed, 05 Mar 2025 16:00:00 -0500 2282 1 84 full false Mentorship as a Catalyst for Employee Wellbeing Mentorship as a Catalyst for Employee Wellbeing In this episode, we dive deep into how mentorship can be a catalyst for employee wellbeing with expert insights from Dr. Debra Heiser, founder of The Mentor Project. Dr. Heiser shares her unique perspective on what real mentorship looks like in the corporate world, debunking common misconceptions and highlighting the importance of trust, meaningful connections, and organic relationships. With fascinating stories like that of Steve Jobs and Steve Wozniak, this episode offers practical tips for organizations looking to create effective mentorship programs. Don't miss Dr. Heiser's advice on fostering a healthier workplace and building strong mentor-mentee relationships. Plus, check out her TEDx talk linked in the show notes!

00:00 Introduction to the Nine to Five Wellness Podcast

00:28 The Importance of Mentorship in the Workplace

01:09 Introducing Dr. Debra Heiser

01:40 Defining Mentorship

02:47 The Impact of Effective Mentorship

03:37 Steve Jobs and the Power of Lateral Mentorship

05:20 Different Types of Mentorship

12:06 Mentorship and Millennial Employee Retention

16:47 Creating a Successful Mentorship Program

23:58 Conclusion and Final Thoughts

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, we dive deep into how mentorship can be a catalyst for employee wellbeing with expert insights from Dr. Debra Heiser, founder of The Mentor Project. Dr. Heiser shares her unique perspective on what real mentorship looks like in the corporate world, debunking common misconceptions and highlighting the importance of trust, meaningful connections, and organic relationships. With fascinating stories like that of Steve Jobs and Steve Wozniak, this episode offers practical tips for organizations looking to create effective mentorship programs. Don't miss Dr. Heiser's advice on fostering a healthier workplace and building strong mentor-mentee relationships. Plus, check out her TEDx talk linked in the show notes!

00:00 Introduction to the Nine to Five Wellness Podcast

00:28 The Importance of Mentorship in the Workplace

01:09 Introducing Dr. Debra Heiser

01:40 Defining Mentorship

02:47 The Impact of Effective Mentorship

03:37 Steve Jobs and the Power of Lateral Mentorship

05:20 Different Types of Mentorship

12:06 Mentorship and Millennial Employee Retention

16:47 Creating a Successful Mentorship Program

23:58 Conclusion and Final Thoughts

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16622526 Fri, 14 Feb 2025 09:00:00 -0500 1514 1 83 full false The Obesity Epidemic: Unpacking America's Weight Issue The Obesity Epidemic: Unpacking America's Weight Issue We are taking a look at the obesity epidemic in America with guest Joan Breibart. 

Joan sheds light on flawed metrics like BMI, the impacts of hormones like cortisol and leptin, and the controversial new weight loss drugs. We also explore the critical role of exercise and mindful eating in tackling obesity. 

Tune in for a thought-provoking conversation that challenges common misconceptions and offers a hopeful outlook on overcoming this national crisis.

00:00 Introduction to the Nine to Five Wellness Podcast

00:29 The Obesity Epidemic in America

01:38 Introducing Joan Breibart: A Pioneer in Fitness

03:22 Debunking Obesity Statistics and BMI

08:19 The Role of Hormones in Obesity

10:43 Inflammation and Its Impact on Health

18:16 The Power of Breathing and Relaxation

23:00 The Origins of Obesity in America

23:29 The Role of Movement and Exercise

24:17 Misconceptions About Exercise

26:59 The Culture of Mindless Eating

30:20 The Importance of Mind-Body Connection

37:28 Innovations in Exercise Equipment

39:37 Concluding Thoughts on Obesity and Wellness

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We are taking a look at the obesity epidemic in America with guest Joan Breibart. 

Joan sheds light on flawed metrics like BMI, the impacts of hormones like cortisol and leptin, and the controversial new weight loss drugs. We also explore the critical role of exercise and mindful eating in tackling obesity. 

Tune in for a thought-provoking conversation that challenges common misconceptions and offers a hopeful outlook on overcoming this national crisis.

00:00 Introduction to the Nine to Five Wellness Podcast

00:29 The Obesity Epidemic in America

01:38 Introducing Joan Breibart: A Pioneer in Fitness

03:22 Debunking Obesity Statistics and BMI

08:19 The Role of Hormones in Obesity

10:43 Inflammation and Its Impact on Health

18:16 The Power of Breathing and Relaxation

23:00 The Origins of Obesity in America

23:29 The Role of Movement and Exercise

24:17 Misconceptions About Exercise

26:59 The Culture of Mindless Eating

30:20 The Importance of Mind-Body Connection

37:28 Innovations in Exercise Equipment

39:37 Concluding Thoughts on Obesity and Wellness

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16578731 Thu, 06 Feb 2025 20:00:00 -0500 2613 1 82 full false Breaking Burnout Breaking Burnout In this episode we are discussing the serious issue of burnout, its impact on both professional and personal lives, and how to effectively combat it.

Our guest, Esther, with her 20 years of experience in the health industry, shares invaluable insights into identifying and addressing burnout. 

We dive into practical tips for improving sleep habits, managing stress, and breaking the cycle of burnout, especially for overachievers. From setting phone limits to reframing daily chores positively, Esther offers actionable advice to transform how you handle stress and enhance your well-being. 

Tune in to learn how small, consistent habits can lead to long-term success!

00:00 Introduction to the Nine to Five Wellness Podcast

00:28 Understanding Burnout: Causes and Effects

01:24 Meet Esther Avant: Wellness Expert

02:11 Defining Burnout: Beyond Occasional Stress

04:58 Personality Types Prone to Burnout

05:18 Reframing Productivity and Self-Care

09:23 Small Steps to Combat Burnout

14:53 The Importance of Sleep Hygiene

20:39 Overcoming Challenges in Habit Formation

27:36 Effective Stress Management Techniques

40:05 Final Thoughts and Resources

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we are discussing the serious issue of burnout, its impact on both professional and personal lives, and how to effectively combat it.

Our guest, Esther, with her 20 years of experience in the health industry, shares invaluable insights into identifying and addressing burnout. 

We dive into practical tips for improving sleep habits, managing stress, and breaking the cycle of burnout, especially for overachievers. From setting phone limits to reframing daily chores positively, Esther offers actionable advice to transform how you handle stress and enhance your well-being. 

Tune in to learn how small, consistent habits can lead to long-term success!

00:00 Introduction to the Nine to Five Wellness Podcast

00:28 Understanding Burnout: Causes and Effects

01:24 Meet Esther Avant: Wellness Expert

02:11 Defining Burnout: Beyond Occasional Stress

04:58 Personality Types Prone to Burnout

05:18 Reframing Productivity and Self-Care

09:23 Small Steps to Combat Burnout

14:53 The Importance of Sleep Hygiene

20:39 Overcoming Challenges in Habit Formation

27:36 Effective Stress Management Techniques

40:05 Final Thoughts and Resources

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16565927 Tue, 04 Feb 2025 21:00:00 -0500 2481 1 81 full false Understanding Emotional Avoidance Understanding Emotional Avoidance Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16489954 Thu, 23 Jan 2025 10:00:00 -0500 1756 1 80 full false The Power of Circadian Health The Power of Circadian Health Discover how the natural cycle of light and dark impacts everything from your sleep to your overall well-being. 

In this episode, circadian health expert, Jason Yun, shares his journey from running fitness boot camps to becoming a circadian biology advocate, emphasizing the profound impact of aligning with our body's natural rhythms. 

Learn actionable tips on how regulating your exposure to natural light, understanding melatonin production, and syncing with the Earth's day-night cycle can drastically improve your health and energy levels. 

If you're struggling with sleep or mid-day energy slumps, this episode is a must-listen! Plus, Jason recommends some handy apps to help you keep your circadian rhythm in check. Don't miss out on this enlightening conversation that's packed with practical advice for boosting your wellness.

00:00 Introduction to the Nine to Five Wellness Podcast

00:29 Exploring Circadian Rhythm with Jason Young

02:40 Understanding the Impact of Circadian Rhythm on Health

07:24 The Role of Melatonin and Light Exposure

11:53 Practical Tips for Regulating Circadian Rhythm

16:36 The Importance of Circadian Rhythm Over Macros

21:50 Signs of Circadian Rhythm Disruption

30:39 Conclusion and Resources

Our Guest Jason Yun, is a former gym owner, strength coach, and nutritionist, had to reevaluate his approach to health after his lifestyle led to illness. He discovered that circadian rhythm and biology are significantly more crucial than diet and exercise.
You can learn more about Jason Yun at:

youtube.com/yuntraining
twitter.com/yuntraining
facebook.com/sun.yun.jason
instagram.com/sun.yun.jason
linkedin.com/in/jasonyun3010



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Discover how the natural cycle of light and dark impacts everything from your sleep to your overall well-being. 

In this episode, circadian health expert, Jason Yun, shares his journey from running fitness boot camps to becoming a circadian biology advocate, emphasizing the profound impact of aligning with our body's natural rhythms. 

Learn actionable tips on how regulating your exposure to natural light, understanding melatonin production, and syncing with the Earth's day-night cycle can drastically improve your health and energy levels. 

If you're struggling with sleep or mid-day energy slumps, this episode is a must-listen! Plus, Jason recommends some handy apps to help you keep your circadian rhythm in check. Don't miss out on this enlightening conversation that's packed with practical advice for boosting your wellness.

00:00 Introduction to the Nine to Five Wellness Podcast

00:29 Exploring Circadian Rhythm with Jason Young

02:40 Understanding the Impact of Circadian Rhythm on Health

07:24 The Role of Melatonin and Light Exposure

11:53 Practical Tips for Regulating Circadian Rhythm

16:36 The Importance of Circadian Rhythm Over Macros

21:50 Signs of Circadian Rhythm Disruption

30:39 Conclusion and Resources

Our Guest Jason Yun, is a former gym owner, strength coach, and nutritionist, had to reevaluate his approach to health after his lifestyle led to illness. He discovered that circadian rhythm and biology are significantly more crucial than diet and exercise.
You can learn more about Jason Yun at:

youtube.com/yuntraining
twitter.com/yuntraining
facebook.com/sun.yun.jason
instagram.com/sun.yun.jason
linkedin.com/in/jasonyun3010



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16486522 Wed, 22 Jan 2025 18:00:00 -0500 1931 1 79 full false How Relationship Wellness Drives Organizational Success How Relationship Wellness Drives Organizational Success We are taking a deep dive into the transformative power of relationship wellness with our special guest, Kristal DeSantis—a licensed marriage and family therapist renowned for her expertise in relational health and trauma work. 

You can learn how maintaining and improving relationships within organizations can drive success and productivity. Kristal introduces us to her STRONG model of relational therapy, breaking down the core elements like emotional safety and personal vs. performance-based relationships. There are many practical strategies for fostering relational safety and long-term organizational success. 

Tune in to learn how a happy, balanced life can make you a better employee and how companies can create cultures that genuinely support their teams.

00:00 Introduction to Nine to Five Wellness Podcast

01:05 Discussing Relationship Wellness

05:16 Guest Introduction: Crystal DeSantis

06:28 Defining Relational Wellbeing

07:15 The STRONG Model of Relationships

09:57 Balancing Personal and Performance Aspects

22:22 Practical Strategies for Relational Safety

36:55 Conclusion and Final Thoughts


You can learn more about Kristal at-

https://www.linkedin.com/in/kristal-desantis/
https://www.instagram.com/atxtherapist/
https://www.tiktok.com/@atx_therapist
https://www.strong.love/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We are taking a deep dive into the transformative power of relationship wellness with our special guest, Kristal DeSantis—a licensed marriage and family therapist renowned for her expertise in relational health and trauma work. 

You can learn how maintaining and improving relationships within organizations can drive success and productivity. Kristal introduces us to her STRONG model of relational therapy, breaking down the core elements like emotional safety and personal vs. performance-based relationships. There are many practical strategies for fostering relational safety and long-term organizational success. 

Tune in to learn how a happy, balanced life can make you a better employee and how companies can create cultures that genuinely support their teams.

00:00 Introduction to Nine to Five Wellness Podcast

01:05 Discussing Relationship Wellness

05:16 Guest Introduction: Crystal DeSantis

06:28 Defining Relational Wellbeing

07:15 The STRONG Model of Relationships

09:57 Balancing Personal and Performance Aspects

22:22 Practical Strategies for Relational Safety

36:55 Conclusion and Final Thoughts


You can learn more about Kristal at-

https://www.linkedin.com/in/kristal-desantis/
https://www.instagram.com/atxtherapist/
https://www.tiktok.com/@atx_therapist
https://www.strong.love/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16461414 Sat, 18 Jan 2025 19:00:00 -0500 2317 1 78 full false The Metabolic Makeover - Practical Solutions for Fat-loss The Metabolic Makeover - Practical Solutions for Fat-loss Our guest Allie shares her inspiring journey from being an athlete to overcoming personal health challenges and becoming a bodybuilding pro. Discover the factors affecting metabolism and get practical tips for weight loss, including the importance of stress management, sleep, and gut health. Whether you're aiming to shed a few pounds or completely transform your metabolism, this episode has actionable strategies to help you achieve your goals. Tune in for an enlightening discussion on aligning physical, mental, and emotional health for optimal wellness.

00:00 Introduction to Nine to Five Wellness Podcast

00:53 Meet Allie Cass: From Athlete to Health Coach

01:59 Allie's Personal Health Journey

07:05 Overlooked Components in Weight Loss

11:22 The Mind-Body Connection

16:07 Hormones and Weight Loss

19:47 Gut Health and Weight Management

24:28 Practical Tips for Weight Loss

31:08 Conclusion and Contact Information

You can learn more about Allie at

www.facebook.com/alliecasshealth
https://www.linkedin.com/in/allie-cass-11163285/
www.alliecasshealth.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Our guest Allie shares her inspiring journey from being an athlete to overcoming personal health challenges and becoming a bodybuilding pro. Discover the factors affecting metabolism and get practical tips for weight loss, including the importance of stress management, sleep, and gut health. Whether you're aiming to shed a few pounds or completely transform your metabolism, this episode has actionable strategies to help you achieve your goals. Tune in for an enlightening discussion on aligning physical, mental, and emotional health for optimal wellness.

00:00 Introduction to Nine to Five Wellness Podcast

00:53 Meet Allie Cass: From Athlete to Health Coach

01:59 Allie's Personal Health Journey

07:05 Overlooked Components in Weight Loss

11:22 The Mind-Body Connection

16:07 Hormones and Weight Loss

19:47 Gut Health and Weight Management

24:28 Practical Tips for Weight Loss

31:08 Conclusion and Contact Information

You can learn more about Allie at

www.facebook.com/alliecasshealth
https://www.linkedin.com/in/allie-cass-11163285/
www.alliecasshealth.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16458440 Fri, 17 Jan 2025 21:00:00 -0500 1918 1 77 full false Are Your Unproductive Thought Patterns Leading to Distress Are Your Unproductive Thought Patterns Leading to Distress In this episode we are tackling the pervasive issue of negative thought patterns with special guest Lindsay Carnick, owner of Onward Psychological Services. 

Discover why our brains are hardwired for unhelpful thinking, how these thoughts impact our mental and physical well-being, and practical tips for breaking free from the cycle of worry and rumination. Tune in to learn how to identify and manage these thoughts, leading to a healthier, more productive mindset.

00:00 Introduction to the 9 to 5 Wellness Podcast

00:30 Exploring Negative Thought Patterns

02:50 Introducing Expert Lindsay Carnick

04:10 Understanding Unproductive Thoughts

06:00 The Dreadmill of Unhelpful Thinking

10:01 Common Unhelpful Thinking Patterns

18:16 The Impact of Imaginary Narratives

24:22 Understanding the Impact of Mindset on Physiology

24:50 Recognizing and Managing Stress

25:41 Practical Tips to Combat Negative Thoughts

26:33 The Importance of Awareness in Reducing Tension

29:11 Challenging Unhelpful Thinking Patterns

30:54 Creating Mental Space and Relief

32:14 Simple Strategies for Daily Awareness

33:41 Avoiding Judgment and Embracing Helpfulness

36:15 Final Thoughts and Practical Advice

40:09 Conclusion and Contact Information

You can learn more about Lindsay at:

https://www.linkedin.com/in/lindsey-carnick-therapist/
https://www.instagram.com/onwardpsychservices/



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we are tackling the pervasive issue of negative thought patterns with special guest Lindsay Carnick, owner of Onward Psychological Services. 

Discover why our brains are hardwired for unhelpful thinking, how these thoughts impact our mental and physical well-being, and practical tips for breaking free from the cycle of worry and rumination. Tune in to learn how to identify and manage these thoughts, leading to a healthier, more productive mindset.

00:00 Introduction to the 9 to 5 Wellness Podcast

00:30 Exploring Negative Thought Patterns

02:50 Introducing Expert Lindsay Carnick

04:10 Understanding Unproductive Thoughts

06:00 The Dreadmill of Unhelpful Thinking

10:01 Common Unhelpful Thinking Patterns

18:16 The Impact of Imaginary Narratives

24:22 Understanding the Impact of Mindset on Physiology

24:50 Recognizing and Managing Stress

25:41 Practical Tips to Combat Negative Thoughts

26:33 The Importance of Awareness in Reducing Tension

29:11 Challenging Unhelpful Thinking Patterns

30:54 Creating Mental Space and Relief

32:14 Simple Strategies for Daily Awareness

33:41 Avoiding Judgment and Embracing Helpfulness

36:15 Final Thoughts and Practical Advice

40:09 Conclusion and Contact Information

You can learn more about Lindsay at:

https://www.linkedin.com/in/lindsey-carnick-therapist/
https://www.instagram.com/onwardpsychservices/



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16458277 Fri, 17 Jan 2025 20:00:00 -0500 2506 1 76 full false Connection Between Futures Thinking and Wellness Connection Between Futures Thinking and Wellness We are going into the fascinating world of futures thinking with guest Tameka Vasquez, a futurist, business strategist, professor, and founder of The Future Quo. 

Learn about how :

Futures thinking blends art and science to help organizations envision and prepare for dynamic futures. 
The connection between futures thinking and wellness
How leaders can use these insights to foster a more innovative and healthy workplace. 

Tameka shares practical strategies and deep insights on embracing uncertainty, enhancing team creativity, and integrating purposeful planning, making this episode a must-listen for forward-thinking leaders.

00:00 Introduction to Nine to Five Wellness Podcast

00:30 Exploring Futures Thinking with Tamika Vasquez

01:42 Understanding the Art and Science of Futures Thinking

05:57 Visioning and Planning for Future Scenarios

08:48 The Role of Research and Facilitation in Futures Thinking

13:28 Connecting Futures Thinking to Wellness

27:52 The Importance of Hope and Possibility

30:28 Conclusion and Contact Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We are going into the fascinating world of futures thinking with guest Tameka Vasquez, a futurist, business strategist, professor, and founder of The Future Quo. 

Learn about how :

Futures thinking blends art and science to help organizations envision and prepare for dynamic futures. 
The connection between futures thinking and wellness
How leaders can use these insights to foster a more innovative and healthy workplace. 

Tameka shares practical strategies and deep insights on embracing uncertainty, enhancing team creativity, and integrating purposeful planning, making this episode a must-listen for forward-thinking leaders.

00:00 Introduction to Nine to Five Wellness Podcast

00:30 Exploring Futures Thinking with Tamika Vasquez

01:42 Understanding the Art and Science of Futures Thinking

05:57 Visioning and Planning for Future Scenarios

08:48 The Role of Research and Facilitation in Futures Thinking

13:28 Connecting Futures Thinking to Wellness

27:52 The Importance of Hope and Possibility

30:28 Conclusion and Contact Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16418874 Sat, 11 Jan 2025 06:00:00 -0500 1971 1 75 full false Using Better Communication to Overcome Stress in the Workplace Using Better Communication to Overcome Stress in the Workplace In this episode, we dive deep into the realm of workplace stress and how effective communication can help mitigate it.

Dr. Craig Mattson, a researcher, teacher, and writer at Calvin University, join me to discuss various levels of stress drivers—from societal to personal—and explore practical communication strategies to foster a healthier workplace.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, we dive deep into the realm of workplace stress and how effective communication can help mitigate it.

Dr. Craig Mattson, a researcher, teacher, and writer at Calvin University, join me to discuss various levels of stress drivers—from societal to personal—and explore practical communication strategies to foster a healthier workplace.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16368126 Wed, 01 Jan 2025 20:00:00 -0500 1893 1 74 full false Year-End Review and Setting Goals for Next Year Year-End Review and Setting Goals for Next Year It’s almost time to turn the page to a new year! I’ve been reflecting back on this year and thinking of my goals for the next year. And I thought of doing an episode just on that.

I'm reflecting on my personal and professional achievements and challenges over the past year. 

Join me as I discuss my podcast’s  growth, my speaking engagements, and my fitness milestones, including running over 1,000 miles. 

I'm also diving into the areas I want to improve in 2025, such as financial independence and personal relationships. You can learn how to set your goals for the new year and understand the importance of reflection and planning.

Happy New Year and cheers to new beginnings!

00:00 Introduction and New Year's Reflections

01:09 Setting Goals for the New Year

03:13 Categories of Goals

04:24 Professional Goals: Podcast Achievements

07:38 Professional Goals: Speaking Engagements

09:18 Fitness Achievements and Goals

16:49 Challenges in Personal Relationships

18:23 Financial Independence Goals

19:52 Conclusion and Encouragement for 2025

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> It’s almost time to turn the page to a new year! I’ve been reflecting back on this year and thinking of my goals for the next year. And I thought of doing an episode just on that.

I'm reflecting on my personal and professional achievements and challenges over the past year. 

Join me as I discuss my podcast’s  growth, my speaking engagements, and my fitness milestones, including running over 1,000 miles. 

I'm also diving into the areas I want to improve in 2025, such as financial independence and personal relationships. You can learn how to set your goals for the new year and understand the importance of reflection and planning.

Happy New Year and cheers to new beginnings!

00:00 Introduction and New Year's Reflections

01:09 Setting Goals for the New Year

03:13 Categories of Goals

04:24 Professional Goals: Podcast Achievements

07:38 Professional Goals: Speaking Engagements

09:18 Fitness Achievements and Goals

16:49 Challenges in Personal Relationships

18:23 Financial Independence Goals

19:52 Conclusion and Encouragement for 2025

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16363578 Tue, 31 Dec 2024 15:00:00 -0500 1294 1 73 full false Muscle Health for Women Muscle Health for Women If you are looking for answers on how to build muscle mass naturally then this episode is for you. In this episode I'm taking a deepdive into importance of building muscle mass for women and what are the bext approaches to build muscle mass with the 2009 Miss Universe title holder, Angela Beyer.

Angela shares her inspiring journey from banking to bodybuilding, revealing how she built muscle naturally and transformed lives. We delve into the importance of muscle mass, debunk myths about bulking up, and discuss essential elements of nutrition and strength training. 

00:00 Introduction to the Podcast

00:32 The Importance of Muscle Health for Women

01:44 Introducing Angela Beyer

03:30 Angela's Journey to Muscle Health

05:11 Challenges and Realizations

07:16 Transition to the United States

10:35 Achieving Miss Universe Title

12:26 Understanding Body Composition

18:44 Debunking Myths About Strength Training

23:06 The Challenge of Building Muscle Mass

23:32 The Importance of Muscle Mass in Surgery Recovery

25:12 Strength Training: The Best Bang for Your Buck

25:58 Why Muscle Health is Crucial for Women

27:10 Understanding Insulin Resistance and Muscle Health

28:44 The Interconnection of Muscle, Bone, and Hormones

32:16 Building Muscle Naturally: Training and Nutrition Tips

38:34 The Role of Protein in Muscle Growth

46:03 Final Thoughts and Where to Find More Information

You can learn more about Angela at:

https://www.facebook.com/healthcoachangela24033

https://www.facebook.com/groups/shapeupgroup

https://www.instagram.com/healthcoachangela

https://www.houseofshape.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> If you are looking for answers on how to build muscle mass naturally then this episode is for you. In this episode I'm taking a deepdive into importance of building muscle mass for women and what are the bext approaches to build muscle mass with the 2009 Miss Universe title holder, Angela Beyer.

Angela shares her inspiring journey from banking to bodybuilding, revealing how she built muscle naturally and transformed lives. We delve into the importance of muscle mass, debunk myths about bulking up, and discuss essential elements of nutrition and strength training. 

00:00 Introduction to the Podcast

00:32 The Importance of Muscle Health for Women

01:44 Introducing Angela Beyer

03:30 Angela's Journey to Muscle Health

05:11 Challenges and Realizations

07:16 Transition to the United States

10:35 Achieving Miss Universe Title

12:26 Understanding Body Composition

18:44 Debunking Myths About Strength Training

23:06 The Challenge of Building Muscle Mass

23:32 The Importance of Muscle Mass in Surgery Recovery

25:12 Strength Training: The Best Bang for Your Buck

25:58 Why Muscle Health is Crucial for Women

27:10 Understanding Insulin Resistance and Muscle Health

28:44 The Interconnection of Muscle, Bone, and Hormones

32:16 Building Muscle Naturally: Training and Nutrition Tips

38:34 The Role of Protein in Muscle Growth

46:03 Final Thoughts and Where to Find More Information

You can learn more about Angela at:

https://www.facebook.com/healthcoachangela24033

https://www.facebook.com/groups/shapeupgroup

https://www.instagram.com/healthcoachangela

https://www.houseofshape.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16360147 Mon, 30 Dec 2024 20:00:00 -0500 2828 1 72 full false Obesity – The Modern Famine Obesity – The Modern Famine In this episode Dr. Campbell sheds light on obesity from a unique perspective, discussing it as a symptom of modern environmental and lifestyle factors. We are exploring the foundational biochemistry needed for optimal health, the role of stress, the importance of movement, and practical tips on maintaining a nutrient-dense diet. Tune in for an enlightening discussion you won't want to miss!

00:00 Introduction to 9 to 5 Wellness Podcast

00:28 Introducing Today's Topic: Obesity, the Modern Famine

01:24 Meet Dr. Kathy Campbell

02:12 Understanding Obesity as a Symptom

05:26 The Impact of Modern Lifestyles on Health

07:50 The Role of Nutrition in Managing Stress

13:17 Debunking Weight Loss Myths

19:00 The Importance of Movement and Oxygen

23:52 Practical Tips for a Nutrient-Dense Diet

28:57 Conclusion and Where to Find More Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode Dr. Campbell sheds light on obesity from a unique perspective, discussing it as a symptom of modern environmental and lifestyle factors. We are exploring the foundational biochemistry needed for optimal health, the role of stress, the importance of movement, and practical tips on maintaining a nutrient-dense diet. Tune in for an enlightening discussion you won't want to miss!

00:00 Introduction to 9 to 5 Wellness Podcast

00:28 Introducing Today's Topic: Obesity, the Modern Famine

01:24 Meet Dr. Kathy Campbell

02:12 Understanding Obesity as a Symptom

05:26 The Impact of Modern Lifestyles on Health

07:50 The Role of Nutrition in Managing Stress

13:17 Debunking Weight Loss Myths

19:00 The Importance of Movement and Oxygen

23:52 Practical Tips for a Nutrient-Dense Diet

28:57 Conclusion and Where to Find More Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16346747 Fri, 27 Dec 2024 19:00:00 -0500 1840 1 71 full false Christmas Morning Special - The Power of Gratitude Christmas Morning Special - The Power of Gratitude Join me on this special Christmas morning episode as I share the transformative power of gratitude. I'm reflecting on my personal experiences, going from the joy of a snowy Christmas morning to the challenges and grown from over the past year. 

I'm exploring how practicing gratitude can enhance our mental and physical health, reduce stress, and improve relationships. I'm also giving some practical tips on incorporating gratitude into your daily routine. 

This episode is a heartfelt reminder of the importance of being thankful for both the big milestones and small everyday pleasures in our lives.

00:00 Introduction to the Nine to Five Wellness Podcast

00:26 A Christmas Morning Reflection

02:54 The Power of Gratitude

06:43 Gratitude's Impact on Mental and Physical Health

11:01 Simple Pleasures and Everyday Gratitude

21:47 Gratitude in Challenging Times

26:45 Conclusion and Christmas Wishes

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Join me on this special Christmas morning episode as I share the transformative power of gratitude. I'm reflecting on my personal experiences, going from the joy of a snowy Christmas morning to the challenges and grown from over the past year. 

I'm exploring how practicing gratitude can enhance our mental and physical health, reduce stress, and improve relationships. I'm also giving some practical tips on incorporating gratitude into your daily routine. 

This episode is a heartfelt reminder of the importance of being thankful for both the big milestones and small everyday pleasures in our lives.

00:00 Introduction to the Nine to Five Wellness Podcast

00:26 A Christmas Morning Reflection

02:54 The Power of Gratitude

06:43 Gratitude's Impact on Mental and Physical Health

11:01 Simple Pleasures and Everyday Gratitude

21:47 Gratitude in Challenging Times

26:45 Conclusion and Christmas Wishes

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16338945 Wed, 25 Dec 2024 12:00:00 -0500 1670 1 70 full false Stop Stretching to Live Pain Free Stop Stretching to Live Pain Free Learn why: stretching might not be the remedy you thought it was, and discover the importance of muscle activation and stability. We are also answering:

✅ Why should we stop stretching?

 

✅ How can we flip the script on flexibility?

 

✅ Is pain and loss of proper functioning a result of aging?

From understanding biomechanics to practical tips for improving your flexibility and strength, this episode is packed with valuable insights for fitness professionals, yoga instructors, and anyone looking to live a pain-free life.

00:00 Introduction to the Podcast and Today's Topic

00:43 Meet Yogi Aron: A Journey from Pain to Healing

01:33 Debunking the Stretching Myth

04:26 Understanding Muscle Tightness and Instability

06:56 The Role of Muscle Activation

12:47 The Dangers of Stretching

21:36 Muscle Activation Techniques and Isometrics

28:24 The Secret to Mastering Wheel Pose

29:19 Understanding Muscle Activation

30:04 The Role of Massage in Muscle Activation

31:08 Identifying Muscle Weakness

33:37 Activating the Glutes for Better Posture

37:37 The Dangers of Overstretching

41:41 The Importance of Mobility and Stability

43:48 Inflammation and Aging

50:27 Practical Tips for Muscle Activation

52:14 Conclusion and Resources

You can learn more about our guest, Yogi Aaron at:

Practice - https://youtube.com/c/YogiAaron 

Join + Learn - https://www.facebook.com/groups/stopstretching 

Follow - https://www.instagram.com/yogi_aaron/ 

Follow - https://www.facebook.com/YogiAaronStar/

#painfree #painrelief #backpain #health #wellness #pain #chronicpain #painmanagement #posture #recovery #mobility #physio #injuryprevention #selfcare 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Learn why: stretching might not be the remedy you thought it was, and discover the importance of muscle activation and stability. We are also answering:

✅ Why should we stop stretching?

 

✅ How can we flip the script on flexibility?

 

✅ Is pain and loss of proper functioning a result of aging?

From understanding biomechanics to practical tips for improving your flexibility and strength, this episode is packed with valuable insights for fitness professionals, yoga instructors, and anyone looking to live a pain-free life.

00:00 Introduction to the Podcast and Today's Topic

00:43 Meet Yogi Aron: A Journey from Pain to Healing

01:33 Debunking the Stretching Myth

04:26 Understanding Muscle Tightness and Instability

06:56 The Role of Muscle Activation

12:47 The Dangers of Stretching

21:36 Muscle Activation Techniques and Isometrics

28:24 The Secret to Mastering Wheel Pose

29:19 Understanding Muscle Activation

30:04 The Role of Massage in Muscle Activation

31:08 Identifying Muscle Weakness

33:37 Activating the Glutes for Better Posture

37:37 The Dangers of Overstretching

41:41 The Importance of Mobility and Stability

43:48 Inflammation and Aging

50:27 Practical Tips for Muscle Activation

52:14 Conclusion and Resources

You can learn more about our guest, Yogi Aaron at:

Practice - https://youtube.com/c/YogiAaron 

Join + Learn - https://www.facebook.com/groups/stopstretching 

Follow - https://www.instagram.com/yogi_aaron/ 

Follow - https://www.facebook.com/YogiAaronStar/

#painfree #painrelief #backpain #health #wellness #pain #chronicpain #painmanagement #posture #recovery #mobility #physio #injuryprevention #selfcare 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16320697 Sun, 22 Dec 2024 13:00:00 -0500 3284 1 69 full false Hypnotherapy for Premenstrual Dysphoric Disorder Hypnotherapy for Premenstrual Dysphoric Disorder In this episode we explore what PMDD is, how it can affect individuals and explore some of the PMDD symptoms people may experience and what are some treatment options.

Tune into learn about the four phases of the menstrual cycle, the powerful impact of rapid transformational therapy, and practical steps to reclaim your wellness. If you've been struggling with severe PMS, rage, anxiety, or depression, this episode is a must-listen!

00:00 Introduction to the 9 to 5 Wellness Podcast

00:29 Understanding PMDD: Symptoms and Impact

01:32 Guest Introduction: Chloe Jimenez Peters

07:38 Exploring the Luteal Phase and Menstrual Cycle

09:47 The Connection Between Trauma and PMDD

17:49 Therapeutic Approaches to PMDD

20:19 The Power of Hypnotherapy

38:24 Conclusion and Contact Information

You can learn about our guest Chloe Jimenez-Peters at:

https://chloejimenezpeters.com

Facebook Group:
https://www.facebook.com/groups/woundstowings

Instagram:
https://www.instagram.com/chloejimenezpeters/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we explore what PMDD is, how it can affect individuals and explore some of the PMDD symptoms people may experience and what are some treatment options.

Tune into learn about the four phases of the menstrual cycle, the powerful impact of rapid transformational therapy, and practical steps to reclaim your wellness. If you've been struggling with severe PMS, rage, anxiety, or depression, this episode is a must-listen!

00:00 Introduction to the 9 to 5 Wellness Podcast

00:29 Understanding PMDD: Symptoms and Impact

01:32 Guest Introduction: Chloe Jimenez Peters

07:38 Exploring the Luteal Phase and Menstrual Cycle

09:47 The Connection Between Trauma and PMDD

17:49 Therapeutic Approaches to PMDD

20:19 The Power of Hypnotherapy

38:24 Conclusion and Contact Information

You can learn about our guest Chloe Jimenez-Peters at:

https://chloejimenezpeters.com

Facebook Group:
https://www.facebook.com/groups/woundstowings

Instagram:
https://www.instagram.com/chloejimenezpeters/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16298480 Tue, 17 Dec 2024 20:00:00 -0500 2422 1 68 full false Mindful Leadership Mindful Leadership According to Gallup’s Workplace Well-Being Committee, mindful leadership leads to a 10% – 12% increase in performance and a 21% increase in business revenue.

Ever wondered how mindful leadership can skyrocket performance and revenue? Join me as I chat with Bob Martin, a former mob lawyer turned mindfulness guru, about the transformative power of mindful leadership.

You can learn actionable tips on practicing mindfulness, developing self-awareness, and fostering a supportive work environment.

You can learn more about Bob Martin at:

https://awiseandhappylife.com

00:00 Introduction to Nine to Five Wellness Podcast

00:30 Exploring Mindful Leadership

01:30 Meet Bob Martin: From Mob Lawyer to Mindfulness Coordinator

02:58 Characteristics of a Mindful Leader

04:50 The Practice of Mindfulness in Leadership

07:10 The Importance of Mindful Leadership

19:11 Embracing Mindful Leadership: Tips and Techniques

28:06 Conclusion and Resources

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> According to Gallup’s Workplace Well-Being Committee, mindful leadership leads to a 10% – 12% increase in performance and a 21% increase in business revenue.

Ever wondered how mindful leadership can skyrocket performance and revenue? Join me as I chat with Bob Martin, a former mob lawyer turned mindfulness guru, about the transformative power of mindful leadership.

You can learn actionable tips on practicing mindfulness, developing self-awareness, and fostering a supportive work environment.

You can learn more about Bob Martin at:

https://awiseandhappylife.com

00:00 Introduction to Nine to Five Wellness Podcast

00:30 Exploring Mindful Leadership

01:30 Meet Bob Martin: From Mob Lawyer to Mindfulness Coordinator

02:58 Characteristics of a Mindful Leader

04:50 The Practice of Mindfulness in Leadership

07:10 The Importance of Mindful Leadership

19:11 Embracing Mindful Leadership: Tips and Techniques

28:06 Conclusion and Resources

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16271380 Thu, 12 Dec 2024 20:00:00 -0500 1761 1 67 full false Five Keys to Achieving Longevity Five Keys to Achieving Longevity In this episode we are talking about all things longevity. Dr. Tom Rifai, a visionary in health and tech longevity lifestyle medicine joins us to undertand the five keys to longevity.

Together we are tackling the startling facts about life expectancy, the importance of a healthy environment and mindset, and how genetics play a smaller role in our overall health than we might think.

You can learn more abour Dr. Rifai and his Flex5 program at:

https://myflex5.com/

Tune in to learn practical tips and insights on how to live not just longer, but healthier lives. This convo is packed with actionable advice you dont want to miss it!

00:00 Introduction to the Nine to Five Wellness Podcast

00:30 The Importance of Longevity

03:15 Introducing Dr. Tom Rifai

04:27 Dr. Tom Rifai's Personal Journey

06:13 Challenges in Modern Lifestyle Medicine

12:02 The Role of Environment in Health

21:30 Cognitive Behavioral Therapy and Mindset

22:11 Eating Disorders and Stigma

23:44 Holiday Eating and Portion Control

25:56 Flex Five Lifestyle Components

27:51 The Importance of Accountability

33:42 Challenges and Realistic Expectations

37:25 Final Thoughts and Resources

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we are talking about all things longevity. Dr. Tom Rifai, a visionary in health and tech longevity lifestyle medicine joins us to undertand the five keys to longevity.

Together we are tackling the startling facts about life expectancy, the importance of a healthy environment and mindset, and how genetics play a smaller role in our overall health than we might think.

You can learn more abour Dr. Rifai and his Flex5 program at:

https://myflex5.com/

Tune in to learn practical tips and insights on how to live not just longer, but healthier lives. This convo is packed with actionable advice you dont want to miss it!

00:00 Introduction to the Nine to Five Wellness Podcast

00:30 The Importance of Longevity

03:15 Introducing Dr. Tom Rifai

04:27 Dr. Tom Rifai's Personal Journey

06:13 Challenges in Modern Lifestyle Medicine

12:02 The Role of Environment in Health

21:30 Cognitive Behavioral Therapy and Mindset

22:11 Eating Disorders and Stigma

23:44 Holiday Eating and Portion Control

25:56 Flex Five Lifestyle Components

27:51 The Importance of Accountability

33:42 Challenges and Realistic Expectations

37:25 Final Thoughts and Resources

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16255720 Tue, 10 Dec 2024 14:00:00 -0500 2383 1 66 full false Root Cause of Acne and How to Treat it? Root Cause of Acne and How to Treat it?
In this episode learn why acne is more than just a skin issue and discover the multifaceted factors behind it, including hormone imbalances, diet, and gut health. Leigh Brandon, a renowned author and holistic health expert with nearly 30 years of experience, shares actionable steps, from dietary changes to reducing stress, to help you achieve clear, glowing skin. 

Tune in for expert tips and a deep dive into treating acne from the inside out!

00:00 Introduction to the Nine to Five Wellness Show

00:29 Meet the Expert: Lee's Journey with Acne

01:52 Understanding Acne: Causes and Misconceptions

03:35 Hormonal Influence on Acne

05:57 Diet and Acne: The Sugar Connection

10:14 Healthy Fats and Oils for Skin Health

15:41 The Role of Gut Health in Acne

21:08 Food Sensitivities and Acne

25:07 Hormonal Imbalance and Acne in Adults

28:23 Uncovering the Root Causes of Acne

28:44 The Mercury Connection

31:37 Stress and Sleep: Practical Tips

37:31 The Importance of Treating Root Causes

47:18 Mindset and Lifestyle Changes

49:18 Conclusion and Final Thoughts


You can learn more about our guest Leigh Brandon at:

https://eliminateadultacne.com
https://linktr.ee/adultacnepodcast


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]>
In this episode learn why acne is more than just a skin issue and discover the multifaceted factors behind it, including hormone imbalances, diet, and gut health. Leigh Brandon, a renowned author and holistic health expert with nearly 30 years of experience, shares actionable steps, from dietary changes to reducing stress, to help you achieve clear, glowing skin. 

Tune in for expert tips and a deep dive into treating acne from the inside out!

00:00 Introduction to the Nine to Five Wellness Show

00:29 Meet the Expert: Lee's Journey with Acne

01:52 Understanding Acne: Causes and Misconceptions

03:35 Hormonal Influence on Acne

05:57 Diet and Acne: The Sugar Connection

10:14 Healthy Fats and Oils for Skin Health

15:41 The Role of Gut Health in Acne

21:08 Food Sensitivities and Acne

25:07 Hormonal Imbalance and Acne in Adults

28:23 Uncovering the Root Causes of Acne

28:44 The Mercury Connection

31:37 Stress and Sleep: Practical Tips

37:31 The Importance of Treating Root Causes

47:18 Mindset and Lifestyle Changes

49:18 Conclusion and Final Thoughts


You can learn more about our guest Leigh Brandon at:

https://eliminateadultacne.com
https://linktr.ee/adultacnepodcast


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16233943 Fri, 06 Dec 2024 12:00:00 -0500 3010 1 65 full false Thriving Through Menopause for Individuals and Organizations Thriving Through Menopause for Individuals and Organizations We are taking a dive deep into the symptoms, importance of nutrition, managing mental health, and how workplaces can support menopausal women. Learn practical tips and strategies to navigate menopause with strength and resilience by tuning in.

00:00 Introduction to Nine to Five Wellness Podcast

00:28 Understanding Menopause and Its Impact

01:50 Meet Alison Blad: Expert in Women's Health

03:20 Stages of Menopause Explained

07:45 Mental Health Challenges During Menopause

10:18 Nutritional and Lifestyle Strategies

15:31 Addressing the Stigma of Menopause

19:36 Supporting Women in the Workforce

28:59 Conclusion and Resources

You learn more about our guest Alison Baldh at:

https://www.alisonbladh.com/
Twitter https://twitter.com/pinktearoom
Instagram https://www.instagram.com/alisonbladh/
Facebook https://www.facebook.com/alisonbladhnutrition/
LinkedIn https://www.linkedin.com/in/alison-bladh-b5178638/ 
Pinterest https://www.pinterest.se/AlisonBladhNutrition/_created/ 
TikTok https://www.tiktok.com/@alisonbladh

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We are taking a dive deep into the symptoms, importance of nutrition, managing mental health, and how workplaces can support menopausal women. Learn practical tips and strategies to navigate menopause with strength and resilience by tuning in.

00:00 Introduction to Nine to Five Wellness Podcast

00:28 Understanding Menopause and Its Impact

01:50 Meet Alison Blad: Expert in Women's Health

03:20 Stages of Menopause Explained

07:45 Mental Health Challenges During Menopause

10:18 Nutritional and Lifestyle Strategies

15:31 Addressing the Stigma of Menopause

19:36 Supporting Women in the Workforce

28:59 Conclusion and Resources

You learn more about our guest Alison Baldh at:

https://www.alisonbladh.com/
Twitter https://twitter.com/pinktearoom
Instagram https://www.instagram.com/alisonbladh/
Facebook https://www.facebook.com/alisonbladhnutrition/
LinkedIn https://www.linkedin.com/in/alison-bladh-b5178638/ 
Pinterest https://www.pinterest.se/AlisonBladhNutrition/_created/ 
TikTok https://www.tiktok.com/@alisonbladh

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16217863 Tue, 03 Dec 2024 18:00:00 -0500 1895 1 64 full false How Sugar Affects Metabolic Health How Sugar Affects Metabolic Health Ever wondered how much sugar you're really consuming? Tune into this episode of the 9 to 5 Wellness Podcast as we dive deep into the staggering sugar intake stats of an average American. We are joined by Dr. Maribeth Orr, an obesity medicine specialist, they break down the impact of sugar and fructose on our health, touch on how to read those pesky food labels, and share simple lifestyle changes that can mitigate sugar's detrimental effects. From discussing renowned experts in the field to practical, everyday tips, this episode is packed with eye-opening information and actionable advice. Don't miss out!

00:00 Introduction to the 9 to 5 Wellness Podcast

00:28 The Shocking Truth About Sugar Consumption

01:20 Meet Dr. Maribeth Orr: Obesity Medicine Specialist

01:48 Understanding Different Types of Sugar

03:37 The Metabolic Effects of Glucose and Fructose

04:50 The Hidden Dangers of Fructose

06:38 The Role of Sugar in Metabolic Dysfunction

21:57 Practical Tips for Reducing Sugar Intake

24:25 Conclusion and Final Thoughts

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Ever wondered how much sugar you're really consuming? Tune into this episode of the 9 to 5 Wellness Podcast as we dive deep into the staggering sugar intake stats of an average American. We are joined by Dr. Maribeth Orr, an obesity medicine specialist, they break down the impact of sugar and fructose on our health, touch on how to read those pesky food labels, and share simple lifestyle changes that can mitigate sugar's detrimental effects. From discussing renowned experts in the field to practical, everyday tips, this episode is packed with eye-opening information and actionable advice. Don't miss out!

00:00 Introduction to the 9 to 5 Wellness Podcast

00:28 The Shocking Truth About Sugar Consumption

01:20 Meet Dr. Maribeth Orr: Obesity Medicine Specialist

01:48 Understanding Different Types of Sugar

03:37 The Metabolic Effects of Glucose and Fructose

04:50 The Hidden Dangers of Fructose

06:38 The Role of Sugar in Metabolic Dysfunction

21:57 Practical Tips for Reducing Sugar Intake

24:25 Conclusion and Final Thoughts

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16209051 Mon, 02 Dec 2024 21:00:00 -0500 1663 1 63 full false Step-out of Your Comfort Zone for Your Wellbeing Step-out of Your Comfort Zone for Your Wellbeing In this episode we are discussing the importance of stepping out of your comfort zone for personal growth and well-being. I'm joined by comedian and keynote speaker Tim Conniff, who shares his journey from a nervous college student performing at an open mic to a seasoned stand-up comedian. 

We are diving into how pushing boundaries can build resilience, confidence, and rich relationships. Tim also offers practical tips for expanding your comfort zone and underscores the importance of community support. 

🎧🎧🎧 Tune in for an inspiring conversation full of humor and valuable insights.

00:00 Introduction to the Nine to Five Wellness Podcast

00:29 The Importance of Stepping Out of Your Comfort Zone

01:17 Meet Tim Conniff: Comedian and Keynote Speaker

02:05 Tim's Journey into Stand-Up Comedy

03:15 Rediscovering Comedy After Years

05:57 The Psychological and Physical Benefits of Discomfort

12:09 Tips for Expanding Your Comfort Zone

14:43 Embracing Your Inner Child to Overcome Fear

15:47 Exploring New Interests

16:15 Finding Supportive Communities

16:56 Building a Foundation for Success

18:41 Benefits of Stepping Out of Your Comfort Zone

21:24 Embracing Failure as Feedback

26:25 Learning from Mistakes

30:01 Final Thoughts and Encouragement

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we are discussing the importance of stepping out of your comfort zone for personal growth and well-being. I'm joined by comedian and keynote speaker Tim Conniff, who shares his journey from a nervous college student performing at an open mic to a seasoned stand-up comedian. 

We are diving into how pushing boundaries can build resilience, confidence, and rich relationships. Tim also offers practical tips for expanding your comfort zone and underscores the importance of community support. 

🎧🎧🎧 Tune in for an inspiring conversation full of humor and valuable insights.

00:00 Introduction to the Nine to Five Wellness Podcast

00:29 The Importance of Stepping Out of Your Comfort Zone

01:17 Meet Tim Conniff: Comedian and Keynote Speaker

02:05 Tim's Journey into Stand-Up Comedy

03:15 Rediscovering Comedy After Years

05:57 The Psychological and Physical Benefits of Discomfort

12:09 Tips for Expanding Your Comfort Zone

14:43 Embracing Your Inner Child to Overcome Fear

15:47 Exploring New Interests

16:15 Finding Supportive Communities

16:56 Building a Foundation for Success

18:41 Benefits of Stepping Out of Your Comfort Zone

21:24 Embracing Failure as Feedback

26:25 Learning from Mistakes

30:01 Final Thoughts and Encouragement

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16198931 Sat, 30 Nov 2024 19:00:00 -0500 1887 1 62 full false Understanding RED-S Syndrome Understanding RED-S Syndrome In this episode we are discussing the topic of Relative Energy Deficiency in Sports (RED-S) with guest Allison Yamamoto, founder and CEO of Ally.

Allison shares her personal journey as a former athlete dealing with low energy, menstrual disturbances, and chronic stress, which inspired her to create a program to help women improve their relationship with food and fitness. 

We dive into the symptoms, detection, and treatment of RED-S, highlighting the importance of balanced nutrition, appropriate exercise recovery, and mental health awareness. Learn practical tips and the significance of understanding our behaviors and habits in maintaining overall health.

00:00 Introduction to Nine to Five Wellness Podcast

00:35 Understanding Relative Energy Deficiency in Sports (RED-S)

01:27 Guest Introduction: Allison Yamamoto

02:25 Allison's Personal Journey with RED-S

05:42 Signs and Symptoms of RED-S

12:49 Body Image and Performance in Sports

20:25 Detecting and Addressing RED-S

26:07 Connection Between RED-S and Eating Disorders

31:33 Practical Tips for Treating RED-S

34:57 Conclusion and Contact Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we are discussing the topic of Relative Energy Deficiency in Sports (RED-S) with guest Allison Yamamoto, founder and CEO of Ally.

Allison shares her personal journey as a former athlete dealing with low energy, menstrual disturbances, and chronic stress, which inspired her to create a program to help women improve their relationship with food and fitness. 

We dive into the symptoms, detection, and treatment of RED-S, highlighting the importance of balanced nutrition, appropriate exercise recovery, and mental health awareness. Learn practical tips and the significance of understanding our behaviors and habits in maintaining overall health.

00:00 Introduction to Nine to Five Wellness Podcast

00:35 Understanding Relative Energy Deficiency in Sports (RED-S)

01:27 Guest Introduction: Allison Yamamoto

02:25 Allison's Personal Journey with RED-S

05:42 Signs and Symptoms of RED-S

12:49 Body Image and Performance in Sports

20:25 Detecting and Addressing RED-S

26:07 Connection Between RED-S and Eating Disorders

31:33 Practical Tips for Treating RED-S

34:57 Conclusion and Contact Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16148814 Thu, 21 Nov 2024 14:00:00 -0500 2179 1 61 full false Planning for Retirement Wellbeing Planning for Retirement Wellbeing Getting ready for retirement? Well, it's common to focus predominantly on building a solid retirement fund. It is just one piece of the puzzle when it comes to preparing for life after work.

 Retirement  isn't solely about financial stability; it also encompasses various social, physical, and emotional aspects that are equally important for a fulfilling post-career life. 

So in this episode we are exploring non-financial components of retirement planning that are crucial for a smooth transition into this new phase of life with Wendy Leggett.

Wendy Leggett is a Professional Certified Coach and owner of Conflux Retirement Coaching, specializing in non-financial retirement life planning. 

https://confluxretirementcoaching.com/
https://www.linkedin.com/in/wendyleggett/
https://www.facebook.com/confluxretirementcoaching/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Getting ready for retirement? Well, it's common to focus predominantly on building a solid retirement fund. It is just one piece of the puzzle when it comes to preparing for life after work.

 Retirement  isn't solely about financial stability; it also encompasses various social, physical, and emotional aspects that are equally important for a fulfilling post-career life. 

So in this episode we are exploring non-financial components of retirement planning that are crucial for a smooth transition into this new phase of life with Wendy Leggett.

Wendy Leggett is a Professional Certified Coach and owner of Conflux Retirement Coaching, specializing in non-financial retirement life planning. 

https://confluxretirementcoaching.com/
https://www.linkedin.com/in/wendyleggett/
https://www.facebook.com/confluxretirementcoaching/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16137497 Tue, 19 Nov 2024 20:00:00 -0500 1998 1 60 full false Say Goodbye to Sugar Cravings this Holiday Season Say Goodbye to Sugar Cravings this Holiday Season Are you tired of succumbing to sugar cravings, especially during the festive holiday season? Say goodbye to the endless cycle of indulgence and regret with this transformative workshop on conquering sugar cravings. Get all your sugar questions answered.

In this episode we will explore: 


  • What makes us crave sugar?
  • Practical strategies, science-backed insights to free yourself of sugar 
  • How to navigate social gatherings while enjoying guilt-free holiday treats 
  • Maintain a balanced approach to nutrition and well-being


Crustless pumpkin pie recipe - https://chocolatecoveredkatie.com/crustless-pumpkin-pie/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Are you tired of succumbing to sugar cravings, especially during the festive holiday season? Say goodbye to the endless cycle of indulgence and regret with this transformative workshop on conquering sugar cravings. Get all your sugar questions answered.

In this episode we will explore: 


  • What makes us crave sugar?
  • Practical strategies, science-backed insights to free yourself of sugar 
  • How to navigate social gatherings while enjoying guilt-free holiday treats 
  • Maintain a balanced approach to nutrition and well-being


Crustless pumpkin pie recipe - https://chocolatecoveredkatie.com/crustless-pumpkin-pie/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16122959 Sun, 17 Nov 2024 17:00:00 -0500 1410 1 59 full false How hormones impact your weight? How hormones impact your weight? Many people especially women struggle to lose weight even with healthy strategies in place like diet and exercise. Hormonal imbalances can lead to weight gain and make it harder to shed the pounds.

The good news is that your hormones can be rebalanced some simple strategies and the right support.

In this episode you can learn about: 

Hormonal imbalances, including those involving insulin, cortisol, and sex hormones.

Understanding insulin's role in weight management. 

The influence of stress hormones on body fat. 

Why processing emotions is key to hormonal balance?

What a hormone-friendly nutrition plan includes?

How to optimize your sleep for weight loss? 

Our guest on this episode is Dr. Cody Golman, who is a healer, entrepreneur, and coach, reshaping the weight loss industry by focusing on holistic, sustainable health. He has discovered a proven method to help women rebalance their hormones, allowing them to feel vibrant, energized, and healthy—without resorting to extreme measures.

You can learn more about Dr. Cody Golman at:
www.fast40weightloss.com

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Many people especially women struggle to lose weight even with healthy strategies in place like diet and exercise. Hormonal imbalances can lead to weight gain and make it harder to shed the pounds.

The good news is that your hormones can be rebalanced some simple strategies and the right support.

In this episode you can learn about: 

Hormonal imbalances, including those involving insulin, cortisol, and sex hormones.

Understanding insulin's role in weight management. 

The influence of stress hormones on body fat. 

Why processing emotions is key to hormonal balance?

What a hormone-friendly nutrition plan includes?

How to optimize your sleep for weight loss? 

Our guest on this episode is Dr. Cody Golman, who is a healer, entrepreneur, and coach, reshaping the weight loss industry by focusing on holistic, sustainable health. He has discovered a proven method to help women rebalance their hormones, allowing them to feel vibrant, energized, and healthy—without resorting to extreme measures.

You can learn more about Dr. Cody Golman at:
www.fast40weightloss.com

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16102192 Wed, 13 Nov 2024 17:00:00 -0500 2340 1 58 full false Get FREE from Emotional Eating Get FREE from Emotional Eating You might think that we eat to satisfy our physical hunger. But wait that’s not the case!

Eating is not solely driven by physical hunger, it often serves as a means of seeking comfort, stress relief, or self-reward. We eat to feel better, which often leads us to reach for unhealth foods like junk food and sweets, rather than nutritious options.

In this episode we are exploring how emotional eating, fails to resolve our emotional struggles, and often leads to sabotaging  our efforts to lead a healthier life rather than genuine fulfillment.

You can learn more about Renee Jones at:

www.packyourownbag.com
https://www.facebook.com/packyourownbag
https://www.youtube.com/@ReneeJonesPackYourOwnBag
https://www.instagram.com/packyourownbag
https://www.linkedin.com/in/renee-jones-speaks


------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> You might think that we eat to satisfy our physical hunger. But wait that’s not the case!

Eating is not solely driven by physical hunger, it often serves as a means of seeking comfort, stress relief, or self-reward. We eat to feel better, which often leads us to reach for unhealth foods like junk food and sweets, rather than nutritious options.

In this episode we are exploring how emotional eating, fails to resolve our emotional struggles, and often leads to sabotaging  our efforts to lead a healthier life rather than genuine fulfillment.

You can learn more about Renee Jones at:

www.packyourownbag.com
https://www.facebook.com/packyourownbag
https://www.youtube.com/@ReneeJonesPackYourOwnBag
https://www.instagram.com/packyourownbag
https://www.linkedin.com/in/renee-jones-speaks


------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16093765 Tue, 12 Nov 2024 14:00:00 -0500 1614 1 57 full false Framework for Effective Exercise Program – The FITT-VP Principle Framework for Effective Exercise Program – The FITT-VP Principle Whether you are seeking to kickstart a new exercise routine or looking to elevate your current program to optimize results, understanding the fundamental principles of exercise programming is key.

Join me as I take a deep dive into the FITT-VP Principle and uncover the strategies that will help you achieve your fitness goals.

Tune in to learn how Frequency, Intensity, Time, Type, Volume, and Progression play crucial roles in designing a workout regimen that aligns with your needs and objectives. Discover how to tailor your exercise program for maximum efficiency and effectiveness, ensuring that you stay motivated and consistently on track towards a healthier, more vibrant lifestyle.

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Whether you are seeking to kickstart a new exercise routine or looking to elevate your current program to optimize results, understanding the fundamental principles of exercise programming is key.

Join me as I take a deep dive into the FITT-VP Principle and uncover the strategies that will help you achieve your fitness goals.

Tune in to learn how Frequency, Intensity, Time, Type, Volume, and Progression play crucial roles in designing a workout regimen that aligns with your needs and objectives. Discover how to tailor your exercise program for maximum efficiency and effectiveness, ensuring that you stay motivated and consistently on track towards a healthier, more vibrant lifestyle.

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16075864 Sat, 09 Nov 2024 15:00:00 -0500 1725 1 56 full false Finding Freedom in a Life of Accountability Finding Freedom in a Life of Accountability We all crave freedom from something, right? In this episode, we are talking about freedom and why greater accountability in your life doesn’t equate to losing freedom.

You'll learn:

What does it look like to have healthy accountability in life?
Why do people avoid Accountability?
How does accountability give a better life?
Once we decide to own it - what are the steps to create the life we really want?
How can teams be accountable?

You can find out more about Robert J. Hunt at - www.NobodyCaresBook.com

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We all crave freedom from something, right? In this episode, we are talking about freedom and why greater accountability in your life doesn’t equate to losing freedom.

You'll learn:

What does it look like to have healthy accountability in life?
Why do people avoid Accountability?
How does accountability give a better life?
Once we decide to own it - what are the steps to create the life we really want?
How can teams be accountable?

You can find out more about Robert J. Hunt at - www.NobodyCaresBook.com

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16048317 Mon, 04 Nov 2024 16:00:00 -0500 1741 1 55 full false Transformative power of emotional healing Transformative power of emotional healing We are familiar with many emotions such as love, joy, and pain, but many experiences in life can be challenging to describe because they are so overwhelming. Those emotions can have an impact on our mental and physical health. And not only that they impact our professional growth.

In this episode of the 9 to 5 Wellness show we are exploring emotional healing with Denise G. Lee. You will learn about:

 What is emotional healing?

How can emotional wounds affect us?

How can we overcome feelings that have been pre programmed in us?

How can we find a new identity?

Can we have physical symptoms because of emotional distress? 

 Can emotional distress impact our professional growth and wellbeing at work?

 Practical strategies to help us to heal from emotional distress?

 #emotionalhealing #emotionalhealth #emotionaldistress #mentalhealth #emotionalwellbeing #selfcare #traumahealing #emotionalintelligence #emotionalwellness #mentalhealthawareness #mindfulness #emotionalsupport #meditation

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We are familiar with many emotions such as love, joy, and pain, but many experiences in life can be challenging to describe because they are so overwhelming. Those emotions can have an impact on our mental and physical health. And not only that they impact our professional growth.

In this episode of the 9 to 5 Wellness show we are exploring emotional healing with Denise G. Lee. You will learn about:

 What is emotional healing?

How can emotional wounds affect us?

How can we overcome feelings that have been pre programmed in us?

How can we find a new identity?

Can we have physical symptoms because of emotional distress? 

 Can emotional distress impact our professional growth and wellbeing at work?

 Practical strategies to help us to heal from emotional distress?

 #emotionalhealing #emotionalhealth #emotionaldistress #mentalhealth #emotionalwellbeing #selfcare #traumahealing #emotionalintelligence #emotionalwellness #mentalhealthawareness #mindfulness #emotionalsupport #meditation

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16025611 Thu, 31 Oct 2024 09:00:00 -0400 1946 1 54 full false The Hard and Easy of Success The Hard and Easy of Success In this episode I'm navigating the HARD and EASY of success and share insights on how to navigate the journey toward your goals.

I'm exploring  how setting goals before taking action, creating effective systems, daily repetition, and stepping out of your comfort zone are key ingredients in unlocking your full potential.

Tune into lesrn more about the dynamic interplay of challenges and rewards on the path to success.

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode I'm navigating the HARD and EASY of success and share insights on how to navigate the journey toward your goals.

I'm exploring  how setting goals before taking action, creating effective systems, daily repetition, and stepping out of your comfort zone are key ingredients in unlocking your full potential.

Tune into lesrn more about the dynamic interplay of challenges and rewards on the path to success.

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-16023670 Wed, 30 Oct 2024 22:00:00 -0400 1584 1 53 full false How to take your life from ordinary to extraordinary? How to take your life from ordinary to extraordinary? We have big dreams but often we are get stuck in the norms of life. We lose the excitement and purpose we once had. Every day is a chance to change direction and explore what’s possible. Afterall, we only get one chance at life. 

🌟 🌟 🌟 Do you want to transcend the ordinary and learn how to live an extraordinary life? 

 In this episode you can learn how to live an extraordinary life. 

💫💫 You might be surprised to learn that the difference between the two is just a little bit extra. 

#ordinarylife #ordinary #life #dream #stepbystep #extraordinarylife #dreamscanbereal #achievingthedream #goals #dreamlife #extraordinary

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We have big dreams but often we are get stuck in the norms of life. We lose the excitement and purpose we once had. Every day is a chance to change direction and explore what’s possible. Afterall, we only get one chance at life. 

🌟 🌟 🌟 Do you want to transcend the ordinary and learn how to live an extraordinary life? 

 In this episode you can learn how to live an extraordinary life. 

💫💫 You might be surprised to learn that the difference between the two is just a little bit extra. 

#ordinarylife #ordinary #life #dream #stepbystep #extraordinarylife #dreamscanbereal #achievingthedream #goals #dreamlife #extraordinary

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15985011 Thu, 24 Oct 2024 11:00:00 -0400 2108 1 52 full false Celebrating 50 episodes & Why is it so hard to start? Celebrating 50 episodes & Why is it so hard to start? Anyone who has tried to change, knows just how difficult simply starting a new thing, like going to the gym for the first time, cooking a healthy meal, starting a new job, and going on a date after a long time.

For me starting my own podcast was that thing which I couldn't do. Taking that pesky first step to record the first podcast episode was daunting and the source of apprehension.

But I have good news, we've made it to episode number 50. And I couldn't be happier.

Tune in to todays episode to come along my podcasting journey and learn how to approach your firsts. I have some vulnerable truths in this episode so be sure to listen to it.

#podcast #podcastjourney #startingmypodcast #startingsomethingnew #takingthefirststep #startit #justdoit

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Anyone who has tried to change, knows just how difficult simply starting a new thing, like going to the gym for the first time, cooking a healthy meal, starting a new job, and going on a date after a long time.

For me starting my own podcast was that thing which I couldn't do. Taking that pesky first step to record the first podcast episode was daunting and the source of apprehension.

But I have good news, we've made it to episode number 50. And I couldn't be happier.

Tune in to todays episode to come along my podcasting journey and learn how to approach your firsts. I have some vulnerable truths in this episode so be sure to listen to it.

#podcast #podcastjourney #startingmypodcast #startingsomethingnew #takingthefirststep #startit #justdoit

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 



Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15979879 Wed, 23 Oct 2024 15:00:00 -0400 1234 1 51 full false Aerobic Vs. Anaerobic Exercise Benefits for Health Aerobic Vs. Anaerobic Exercise Benefits for Health One of the questions that keeps coming up in my conversation with my clients is; what type of exercise is better for your health: aerobic or anaerobic. While there’s no shortage of benefits when it comes to the two types of exercises but they do have essential differences, like how your body uses energy and the exercise intensity.

 In this episode I’m exploring these differences and specific benefits of these types of exercises with Dr. Maribeth Orr.

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> One of the questions that keeps coming up in my conversation with my clients is; what type of exercise is better for your health: aerobic or anaerobic. While there’s no shortage of benefits when it comes to the two types of exercises but they do have essential differences, like how your body uses energy and the exercise intensity.

 In this episode I’m exploring these differences and specific benefits of these types of exercises with Dr. Maribeth Orr.

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15948991 Fri, 18 Oct 2024 11:00:00 -0400 1102 1 50 full false How to fix a broken metabolism? How to fix a broken metabolism? In today's episode, we addressing a listners question and are looking at the mechanisms behind crash dieting and yo-yo dieting and how these practices can lead to a sluggish metabolic rate.

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In today's episode, we addressing a listners question and are looking at the mechanisms behind crash dieting and yo-yo dieting and how these practices can lead to a sluggish metabolic rate.

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15940426 Wed, 16 Oct 2024 21:00:00 -0400 1409 1 49 full false How does Exercise Impact Metabolic Health? How does Exercise Impact Metabolic Health? In this episode we are talking about how exercise impacts metabolic health?

 Many of you are familiar with the calorie burning effects of exercise and its role in making you look thinner. But its most significant impact isn’t a just a smaller waistline. Its greatest benefits is the positive impact it has on your metabolic health.  

Dr. Maribeth Orr shares with us how exercise can: 

Improve muscle health

Build stronger bones 

Protects against infectious diseases

Keeps our brain circuitry healthy

You’ll also get some life updates and some laughs as we take you back to days without TV remote control.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we are talking about how exercise impacts metabolic health?

 Many of you are familiar with the calorie burning effects of exercise and its role in making you look thinner. But its most significant impact isn’t a just a smaller waistline. Its greatest benefits is the positive impact it has on your metabolic health.  

Dr. Maribeth Orr shares with us how exercise can: 

Improve muscle health

Build stronger bones 

Protects against infectious diseases

Keeps our brain circuitry healthy

You’ll also get some life updates and some laughs as we take you back to days without TV remote control.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15900730 Wed, 09 Oct 2024 21:00:00 -0400 1168 1 48 full false Why is it so hard to lose weight? Why is it so hard to lose weight? Purposeful weight loss can be quite the challenge. 

There are several multifaceted and complex reasons behind weight gain and struggles with weight loss ❗❗❗

Numerous factors come into play when it comes to weight loss, such as:

➡️ Underlying medical conditions

➡️ The prevalence of ultra-processed foods

➡️ Your body's adaptation to calorie restriction and exercise

➡️ The process of rewiring your brain.

Difficulty shedding those pounds isn't a personal shortcoming—it's not a reflection of your worth or willpower.

You can approach the weight loss process with compassion, understanding, and a commitment to nurturing your body and mind. 

We are diving into all the factors that make weightloss so diffcult in this episode of the 9 to 5 Wellness podcast.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Purposeful weight loss can be quite the challenge. 

There are several multifaceted and complex reasons behind weight gain and struggles with weight loss ❗❗❗

Numerous factors come into play when it comes to weight loss, such as:

➡️ Underlying medical conditions

➡️ The prevalence of ultra-processed foods

➡️ Your body's adaptation to calorie restriction and exercise

➡️ The process of rewiring your brain.

Difficulty shedding those pounds isn't a personal shortcoming—it's not a reflection of your worth or willpower.

You can approach the weight loss process with compassion, understanding, and a commitment to nurturing your body and mind. 

We are diving into all the factors that make weightloss so diffcult in this episode of the 9 to 5 Wellness podcast.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15892564 Tue, 08 Oct 2024 17:00:00 -0400 1689 1 47 full false Why your Fatigue Can be a Sign of Iron Deficiency Anemia? Why your Fatigue Can be a Sign of Iron Deficiency Anemia? Do you find yourself constantly fatigued or exhausted? 
This could be due to an iron deficiency, a common yet often overlooked issue. If you've been experiencing extreme fatigue for an extended period, along with feelings of weakness, irritability, or difficulty focusing, then this episode is for you. 

Tune in to learn more about iron deficiency anemia.

#wellness #irondeficiency #anemia #anemic #health

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Do you find yourself constantly fatigued or exhausted? 
This could be due to an iron deficiency, a common yet often overlooked issue. If you've been experiencing extreme fatigue for an extended period, along with feelings of weakness, irritability, or difficulty focusing, then this episode is for you. 

Tune in to learn more about iron deficiency anemia.

#wellness #irondeficiency #anemia #anemic #health

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15859803 Wed, 02 Oct 2024 20:00:00 -0400 918 1 46 full false How to Finish the Year Strong How to Finish the Year Strong There are 91 days left in this year. In this episode, we explore practical tips to maximize the lessons learned and end this year on a high note. Don't just watch the clock wind down - let's finish this year strong together!

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> There are 91 days left in this year. In this episode, we explore practical tips to maximize the lessons learned and end this year on a high note. Don't just watch the clock wind down - let's finish this year strong together!

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15853524 Tue, 01 Oct 2024 21:00:00 -0400 769 1 45 full false The Power of Autonomy for Your Happiness and Health The Power of Autonomy for Your Happiness and Health Practicing autonomy helps you to accept responsibility for the results, whether positive or negative. Accountability enables them to learn from what works and what doesn’t work and make changes in their lives accordingly. And sets you up for success. 

Autonomy can be leveraged as a powerful tool to achieve your goals. It provides responsibility for your actions and keeps you committed to your milestones and long-term visions. In relation to weight loss and wellbeing, this is crucial. 

I experienced a beautiful moment last week with my son which will probably be one of the best moments of my life. Yeah, it was that memorable. And this episode is based around that moment on the power of autonomy on happiness and health.

Believe me; you’re in for a real eye-opener as I share my personal story, the moment with my son, and examples of my clients.

I genuinely hope these insights will touch your heart and transform the way we approach your wellbeing and maybe even parenting.

Research studies --- https://psycnet.apa.org/record/2013-18821-001

https://nsuworks.nova.edu/cgi/viewcontent.cgi?article=1002&context=neurosports

#happiness #health #9to5wellness #wellbeing #podcast #wellbeingpodcast #wellnesspodcast #autonomy #decisionmaking #internallocusofcontrol #ownership #independentdecisions #confidence #pursuitofhappiness #healthishappiness

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Practicing autonomy helps you to accept responsibility for the results, whether positive or negative. Accountability enables them to learn from what works and what doesn’t work and make changes in their lives accordingly. And sets you up for success. 

Autonomy can be leveraged as a powerful tool to achieve your goals. It provides responsibility for your actions and keeps you committed to your milestones and long-term visions. In relation to weight loss and wellbeing, this is crucial. 

I experienced a beautiful moment last week with my son which will probably be one of the best moments of my life. Yeah, it was that memorable. And this episode is based around that moment on the power of autonomy on happiness and health.

Believe me; you’re in for a real eye-opener as I share my personal story, the moment with my son, and examples of my clients.

I genuinely hope these insights will touch your heart and transform the way we approach your wellbeing and maybe even parenting.

Research studies --- https://psycnet.apa.org/record/2013-18821-001

https://nsuworks.nova.edu/cgi/viewcontent.cgi?article=1002&context=neurosports

#happiness #health #9to5wellness #wellbeing #podcast #wellbeingpodcast #wellnesspodcast #autonomy #decisionmaking #internallocusofcontrol #ownership #independentdecisions #confidence #pursuitofhappiness #healthishappiness

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15843334 Mon, 30 Sep 2024 15:00:00 -0400 1170 1 44 full false Fueling Your Muscles Fueling Your Muscles 🎙️🔥 Learn about the essential role that your diet plays in the process of building muscle and shedding fat, recognizing that achieving muscle growth and fat loss is just as dependent on nutrition as it is on resistance training.

Whether you want to:

Enhance sports performance
Lose weight
Change your body composition OR
Achieve longevity

This episode uncovers the important nutrients and supplements to fuel your muscles  including:

Protein
Carbohydrates
Fats
Creatine
Iron

I also discuss the important role that msucle plays in our health and when to fuel your muscles. Tune in now!

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> 🎙️🔥 Learn about the essential role that your diet plays in the process of building muscle and shedding fat, recognizing that achieving muscle growth and fat loss is just as dependent on nutrition as it is on resistance training.

Whether you want to:

Enhance sports performance
Lose weight
Change your body composition OR
Achieve longevity

This episode uncovers the important nutrients and supplements to fuel your muscles  including:

Protein
Carbohydrates
Fats
Creatine
Iron

I also discuss the important role that msucle plays in our health and when to fuel your muscles. Tune in now!

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15745034 Thu, 19 Sep 2024 16:00:00 -0400 1013 1 43 full false Weight-loss and Hunger Hormones Weight-loss and Hunger Hormones In this episode we are focusing on the intricate processes that can impact weight management beyond just diet and exercise. 💡 Understanding how these hormones influence appetite can help you in your weight management journey, and sustaining weight loss. 

You can learn about:

🍽️Which appetite hormones that are closely related to weight loss? 

💪What happens to the levels of these hormones ghrelin and leptin when we lose weight? 

🌟What Is leptin resistance?

🍏How can we optimize the functioning of ghrelin and leptin?

In this episode Dr. Orr highlights the challenges of hormone resistance in obesity and shares practical tips for managing hunger hormones through diet, exercise, sleep, and mental health. 

00:00 Introduction to Weight Loss and Appetite Hormones

00:52 Meet Dr. Mary Beth Orr

02:33 Understanding Ghrelin and Leptin

05:51 Leptin Resistance and Obesity

07:59 Challenges in Weight Loss

09:58 Practical Tips for Managing Hunger Hormones

15:03 The Importance of Sleep and Hydration

18:29 Conclusion and Final Thoughts


Tune in to discover the strategies to navigate through the dynamic relationship between weight loss, hunger hormones, and achieving long-term weight management goals.

 🌟🍽️ #WeightLossJourney #HungerHormones #HealthyWeightManagement #9to5WellnessShow

Research study on Ghrelin -https://www.sciencedirect.com/science/article/pii/S2212877815000605?via%3Dihub

Discovery of Ghrelin in 1999 - https://www.sciencedirect.com/science/article/pii/S2212877815000605#:~:text=In%201999%2C%20Masayasu%20Kojima%2C%20Kenji,anterior%20pituitary%20gland%20%5B1%5D.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we are focusing on the intricate processes that can impact weight management beyond just diet and exercise. 💡 Understanding how these hormones influence appetite can help you in your weight management journey, and sustaining weight loss. 

You can learn about:

🍽️Which appetite hormones that are closely related to weight loss? 

💪What happens to the levels of these hormones ghrelin and leptin when we lose weight? 

🌟What Is leptin resistance?

🍏How can we optimize the functioning of ghrelin and leptin?

In this episode Dr. Orr highlights the challenges of hormone resistance in obesity and shares practical tips for managing hunger hormones through diet, exercise, sleep, and mental health. 

00:00 Introduction to Weight Loss and Appetite Hormones

00:52 Meet Dr. Mary Beth Orr

02:33 Understanding Ghrelin and Leptin

05:51 Leptin Resistance and Obesity

07:59 Challenges in Weight Loss

09:58 Practical Tips for Managing Hunger Hormones

15:03 The Importance of Sleep and Hydration

18:29 Conclusion and Final Thoughts


Tune in to discover the strategies to navigate through the dynamic relationship between weight loss, hunger hormones, and achieving long-term weight management goals.

 🌟🍽️ #WeightLossJourney #HungerHormones #HealthyWeightManagement #9to5WellnessShow

Research study on Ghrelin -https://www.sciencedirect.com/science/article/pii/S2212877815000605?via%3Dihub

Discovery of Ghrelin in 1999 - https://www.sciencedirect.com/science/article/pii/S2212877815000605#:~:text=In%201999%2C%20Masayasu%20Kojima%2C%20Kenji,anterior%20pituitary%20gland%20%5B1%5D.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15730568 Tue, 10 Sep 2024 17:00:00 -0400 1137 1 42 full false Surprising Effects of Posture on Our Health Surprising Effects of Posture on Our Health 😮 We're diving into the surprising effects of posture on our health in this episode.

We all know that back and neck conditions are top concerns when it comes to posture, but did you know that it goes much deeper? Poor posture can lead to issues such as poor balance, headaches, and even breathing difficulties.

Researchers are discovering how posture affects our mood, sleep quality, fatigue levels, and even jaw alignment. It's mind-boggling to think how our posture plays a role in so many areas of our health and daily life. 🧠💤

Tune in as we uncover the surprising and lesser-known effects of posture on our overall well-being and learn how we can optimize our posture for a healthier and happier life. 🌟

#posture #unhunchedposture #health #9to5Wellness #PostureMatters #HealthImpact #WellnessJourney

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> 😮 We're diving into the surprising effects of posture on our health in this episode.

We all know that back and neck conditions are top concerns when it comes to posture, but did you know that it goes much deeper? Poor posture can lead to issues such as poor balance, headaches, and even breathing difficulties.

Researchers are discovering how posture affects our mood, sleep quality, fatigue levels, and even jaw alignment. It's mind-boggling to think how our posture plays a role in so many areas of our health and daily life. 🧠💤

Tune in as we uncover the surprising and lesser-known effects of posture on our overall well-being and learn how we can optimize our posture for a healthier and happier life. 🌟

#posture #unhunchedposture #health #9to5Wellness #PostureMatters #HealthImpact #WellnessJourney

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15712498 Sat, 07 Sep 2024 20:00:00 -0400 1293 1 41 full false How to assess your posture? How to assess your posture? A lot of my clients ask me how can they know if they have a postural dysfunction or if their posture is off. 

Assessing your posture is easy and can be done right at home without any equipment. Importance of regular posture assessments to prevent back pain and other issues. We talk about two practical tests—the photograph test and the wall test—that people can perform at home without any equipment.

There are common postural problems like forward head posture and anterior pelvic tilt, and provides tips on how to correct these dysfunctions. 

00:00 Introduction to 9 to 5 Wellness Podcast

00:32 Understanding the Importance of Posture

01:30 Signs of Poor Posture

03:17 Photograph Test for Posture Assessment

06:31 Wall Test for Posture Assessment

08:05 Practicing Good Posture

08:55 Conclusion and Contact Information


About the host:

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> A lot of my clients ask me how can they know if they have a postural dysfunction or if their posture is off. 

Assessing your posture is easy and can be done right at home without any equipment. Importance of regular posture assessments to prevent back pain and other issues. We talk about two practical tests—the photograph test and the wall test—that people can perform at home without any equipment.

There are common postural problems like forward head posture and anterior pelvic tilt, and provides tips on how to correct these dysfunctions. 

00:00 Introduction to 9 to 5 Wellness Podcast

00:32 Understanding the Importance of Posture

01:30 Signs of Poor Posture

03:17 Photograph Test for Posture Assessment

06:31 Wall Test for Posture Assessment

08:05 Practicing Good Posture

08:55 Conclusion and Contact Information


About the host:

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15657770 Wed, 28 Aug 2024 13:00:00 -0400 571 1 40 full false What good posture looks like? What good posture looks like? Good posture is a natural posture, which is comfortable for us, and in which we can move optimally without pain and carry on daily activities.  We are looking for a good alignment that places least amount of stress on your body. 

The stress I'm talking about is the stress from gravitational forces. 

A good posture is when your bones fit  optimally with the adjacent bones at their respective joints. That could be while you're seated, standing, moving, walking, biking, paddle boarding. 

What we are really looking for is a good alignment that places the least amount of stress from the gravitational pull on your body.  In this episode we explore what constitutes good posture, the impact of gravitational stress on our bodies, and debunk the myth of a 'perfect posture.' There are practical tips for improving posture, such as taking regular breaks, adjusting monitor height, and proper sitting techniques. Tune in to learn how small changes can lead to a healthier, more productive work life and reduce the risk of injury and pain.

👤What is good posture?

👤Why your posture is connected to the force of gravity?

👤What is your center of gravity?

🦴How hunchedover sitting leads to stress on your joints?

👤Why a rigid posture is not the answer?

💻Tips to improve your posture while using computers and other mobile devices!

00:00 Introduction to the Nine to Five Wellness Podcast

00:24 Meet Your Host: Ayesha Tahir

00:38 Ayesha's Journey and Expertise in Postural Health

02:07 Understanding Good Posture

03:38 The Impact of Gravitational Stress on Posture

04:32 The Center of Gravity and Its Role in Posture

08:19 Common Misconceptions About Good Posture

10:09 Practical Tips for Improving Posture

12:41 Conclusion and Workshop Information







------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Good posture is a natural posture, which is comfortable for us, and in which we can move optimally without pain and carry on daily activities.  We are looking for a good alignment that places least amount of stress on your body. 

The stress I'm talking about is the stress from gravitational forces. 

A good posture is when your bones fit  optimally with the adjacent bones at their respective joints. That could be while you're seated, standing, moving, walking, biking, paddle boarding. 

What we are really looking for is a good alignment that places the least amount of stress from the gravitational pull on your body.  In this episode we explore what constitutes good posture, the impact of gravitational stress on our bodies, and debunk the myth of a 'perfect posture.' There are practical tips for improving posture, such as taking regular breaks, adjusting monitor height, and proper sitting techniques. Tune in to learn how small changes can lead to a healthier, more productive work life and reduce the risk of injury and pain.

👤What is good posture?

👤Why your posture is connected to the force of gravity?

👤What is your center of gravity?

🦴How hunchedover sitting leads to stress on your joints?

👤Why a rigid posture is not the answer?

💻Tips to improve your posture while using computers and other mobile devices!

00:00 Introduction to the Nine to Five Wellness Podcast

00:24 Meet Your Host: Ayesha Tahir

00:38 Ayesha's Journey and Expertise in Postural Health

02:07 Understanding Good Posture

03:38 The Impact of Gravitational Stress on Posture

04:32 The Center of Gravity and Its Role in Posture

08:19 Common Misconceptions About Good Posture

10:09 Practical Tips for Improving Posture

12:41 Conclusion and Workshop Information







------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15652001 Tue, 27 Aug 2024 16:00:00 -0400 813 1 39 full false Muscle Fibers and Metabolic Health Muscle Fibers and Metabolic Health
In this episode we explore the significance of maintaining muscle health to prevent metabolic dysfunctions such as obesity and type 2 diabetes. You can find answers to your common questions like muscle fiber types and betheir unique composition, contractile properties, and how they differ in terms of metabolic function. I provide practical advice on how different exercises can enhance metabolic health by training various muscle fibers.


Tune in for an informative session on enhancing your wellness through understanding and training your muscle fibers.

00:00 Introduction to the 9 to 5 Wellness Podcast

00:28 Personal Updates and Summer Recap

01:44 Running Achievements and Muscle Fiber Insights

03:03 Understanding Muscle Fibers and Metabolic Health

08:16 Types of Muscle Fibers: Slow Twitch vs Fast Twitch

12:36 Impact of Muscle Fibers on Metabolic Health

17:12 Exercise Recommendations for Better Metabolic Health

19:57 Conclusion and Contact Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]>
In this episode we explore the significance of maintaining muscle health to prevent metabolic dysfunctions such as obesity and type 2 diabetes. You can find answers to your common questions like muscle fiber types and betheir unique composition, contractile properties, and how they differ in terms of metabolic function. I provide practical advice on how different exercises can enhance metabolic health by training various muscle fibers.


Tune in for an informative session on enhancing your wellness through understanding and training your muscle fibers.

00:00 Introduction to the 9 to 5 Wellness Podcast

00:28 Personal Updates and Summer Recap

01:44 Running Achievements and Muscle Fiber Insights

03:03 Understanding Muscle Fibers and Metabolic Health

08:16 Types of Muscle Fibers: Slow Twitch vs Fast Twitch

12:36 Impact of Muscle Fibers on Metabolic Health

17:12 Exercise Recommendations for Better Metabolic Health

19:57 Conclusion and Contact Information

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15640387 Sun, 25 Aug 2024 21:00:00 -0400 1253 1 38 full false The Truth About Prediabetes The Truth About Prediabetes A lot of my clients are surprised when they are diagnosed with pre-diabetes. That's why I sat down with metabolic health expert and obesity mediicne speacialist Dr. Maribeth Orr to understand and debunk prediabetes.

Pre-diabetes diagnoses mean having higher blood sugar than normal, but not high enough yet for a diabetes diagnosis.  But don’t let the prefix “pre” fool you…..

Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease, and stroke.

Think of prediabetes as a fork in the road. If you ignore it, your risk for type 2 diabetes goes up. Lose a modest amount of weight and get regular physical activity, and your risk goes down. 

Modest weight loss means 5% to 7% of body weight, just 10 to 14 pounds for a 200-pound person. Regular physical activity means getting at least 150 minutes a week of brisk walking or similar activity. That's just 30 minutes a day, five days a week.

If you are stuck and don’t know where to start, work with a wellness coach who has the knowledge and knowhow. Checkout my services at - https://www.aeshatahir.com/



Learn more by tuning into this episode!

#wellbeing #wellness #wellnesscoach #health #prediabtes #diabetesawareness #metabolichealth #obesitymedicineassociation #obesity #metabolicdysfunction #diabetic #diabetestype #stroke #diabetes #insulin #healthylifestyle #diet #weightloss

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> A lot of my clients are surprised when they are diagnosed with pre-diabetes. That's why I sat down with metabolic health expert and obesity mediicne speacialist Dr. Maribeth Orr to understand and debunk prediabetes.

Pre-diabetes diagnoses mean having higher blood sugar than normal, but not high enough yet for a diabetes diagnosis.  But don’t let the prefix “pre” fool you…..

Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease, and stroke.

Think of prediabetes as a fork in the road. If you ignore it, your risk for type 2 diabetes goes up. Lose a modest amount of weight and get regular physical activity, and your risk goes down. 

Modest weight loss means 5% to 7% of body weight, just 10 to 14 pounds for a 200-pound person. Regular physical activity means getting at least 150 minutes a week of brisk walking or similar activity. That's just 30 minutes a day, five days a week.

If you are stuck and don’t know where to start, work with a wellness coach who has the knowledge and knowhow. Checkout my services at - https://www.aeshatahir.com/



Learn more by tuning into this episode!

#wellbeing #wellness #wellnesscoach #health #prediabtes #diabetesawareness #metabolichealth #obesitymedicineassociation #obesity #metabolicdysfunction #diabetic #diabetestype #stroke #diabetes #insulin #healthylifestyle #diet #weightloss

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15626761 Thu, 22 Aug 2024 18:00:00 -0400 764 1 37 full false Health Is Your Biggest Retirement Asset Health Is Your Biggest Retirement Asset We all have a strong grasp of time and compound interest when it comes to investing money for retirement, but we can’t imagine that for our health. Poor health in later years can cut into our retirement savings. Healthcare costs tend to mount as we age.

In this episode we'll explore investing in your health and treating your health as your 401K.

In this episode you will learn about:

·      Why can’t we comprehend that investing in our health?

·      What’s the cost of healthcare in retirement as an age-related expense to individuals?

·      What are some of the costs beyond the bank account?

·      Is it too late to invest in our health because you’ve missed the boat?

 

You can learn more about our guest, Caroline Tanis, CDFA®️ a Financial Advisor and strategist, on the following:

IG: @tanisfingroup
Website: tanisfingroup.com
LinkedIn: https://www.linkedin.com/in/caroline-tanis/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> We all have a strong grasp of time and compound interest when it comes to investing money for retirement, but we can’t imagine that for our health. Poor health in later years can cut into our retirement savings. Healthcare costs tend to mount as we age.

In this episode we'll explore investing in your health and treating your health as your 401K.

In this episode you will learn about:

·      Why can’t we comprehend that investing in our health?

·      What’s the cost of healthcare in retirement as an age-related expense to individuals?

·      What are some of the costs beyond the bank account?

·      Is it too late to invest in our health because you’ve missed the boat?

 

You can learn more about our guest, Caroline Tanis, CDFA®️ a Financial Advisor and strategist, on the following:

IG: @tanisfingroup
Website: tanisfingroup.com
LinkedIn: https://www.linkedin.com/in/caroline-tanis/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15585342 Wed, 14 Aug 2024 18:00:00 -0400 1454 1 36 full false Insulin Resistance & Weight Gain Insulin Resistance & Weight Gain In this episode I discuss the importance of understanding the connection between insulin resistance and weight gain with Dr. Maribeth Orr.

🦠Insulin resistance and its impact on blood sugar levels

🔬How cells become resistant to insulin over time

⚠️Challenges of weight loss with insulin resistance

🦠Role of insulin in energy production and fat storage

⚠️Importance of addressing insulin resistance early 

Treatment and Management of Insulin Resistance: 

✅Stress management

✅Healthy diet focusing on low-insulinemic foods

✅Regular exercise to maintain muscle health

✅Adequate sleep for overall metabolic health

 

Obesity Medicine Association's blog post on Obesity and Insulin Resistance:

https://obesitymedicine.org/blog/obesity-and-insulin-resistance/

 

You can reach Dr. Maribeth Orr through:

https://www.linkedin.com/in/maribeth-orr-d-o-dabfm-dabom-8271a0103/

www.heartlandweightloss.com

TikTok- Dr. Maribeth Orr

#energysystems #metabolicpathways #insulinresistance #obesity #obesitymedicine #weightgain #metabolism#metabolichealth#exercisephysiology#exercisephysiologist

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode I discuss the importance of understanding the connection between insulin resistance and weight gain with Dr. Maribeth Orr.

🦠Insulin resistance and its impact on blood sugar levels

🔬How cells become resistant to insulin over time

⚠️Challenges of weight loss with insulin resistance

🦠Role of insulin in energy production and fat storage

⚠️Importance of addressing insulin resistance early 

Treatment and Management of Insulin Resistance: 

✅Stress management

✅Healthy diet focusing on low-insulinemic foods

✅Regular exercise to maintain muscle health

✅Adequate sleep for overall metabolic health

 

Obesity Medicine Association's blog post on Obesity and Insulin Resistance:

https://obesitymedicine.org/blog/obesity-and-insulin-resistance/

 

You can reach Dr. Maribeth Orr through:

https://www.linkedin.com/in/maribeth-orr-d-o-dabfm-dabom-8271a0103/

www.heartlandweightloss.com

TikTok- Dr. Maribeth Orr

#energysystems #metabolicpathways #insulinresistance #obesity #obesitymedicine #weightgain #metabolism#metabolichealth#exercisephysiology#exercisephysiologist

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15579734 Tue, 13 Aug 2024 20:00:00 -0400 908 1 35 full false Exercise and Metabolic Energy Pathways Exercise and Metabolic Energy Pathways In this episode we’ll be taking a closer look at the different metabolic energy pathways in the human body and how they affect our ability to exercise and perform physical activities. 

Three metabolic pathways generate the energy required to perform an
exercise: 

The phosphagen pathway

The glycolytic pathway

The oxidative pathway

Learn more about these systems and how the impact insulin sensitivity in this episode.

#energysystems #metabolicpathways #metabolism#metabolichealth #exercisephysiology#exercisephysiologist

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we’ll be taking a closer look at the different metabolic energy pathways in the human body and how they affect our ability to exercise and perform physical activities. 

Three metabolic pathways generate the energy required to perform an
exercise: 

The phosphagen pathway

The glycolytic pathway

The oxidative pathway

Learn more about these systems and how the impact insulin sensitivity in this episode.

#energysystems #metabolicpathways #metabolism#metabolichealth #exercisephysiology#exercisephysiologist

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15550846 Thu, 08 Aug 2024 08:00:00 -0400 1807 1 34 full false Key Biomarkers of Metabolic Health Key Biomarkers of Metabolic Health Did you know your future health is predictable?

There are five key biomarkers which show how healthy you are currently, as well as how likely you are to develop serious chronic conditions later in life. 

To learn more about these key biomarkers of metabolic health, I had the pleasure of having my dear friend and an amazing board-certified obesity medicine specialist with 20 years of experience in medicine Dr. Maribeth Orr on my podcast this week.

Tune into this episode now!

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Did you know your future health is predictable?

There are five key biomarkers which show how healthy you are currently, as well as how likely you are to develop serious chronic conditions later in life. 

To learn more about these key biomarkers of metabolic health, I had the pleasure of having my dear friend and an amazing board-certified obesity medicine specialist with 20 years of experience in medicine Dr. Maribeth Orr on my podcast this week.

Tune into this episode now!

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15524231 Sat, 03 Aug 2024 15:00:00 -0400 666 1 33 full false The What and Why of Insulin Resistance The What and Why of Insulin Resistance In this episode we dive deep into insulin resistance. Insulin resistance is a normal physiological process that has promoted survival from starvation for humans throughout evolution. But today, in this day and age, insulin resistance is activated by overnutrition in our toxic food environment. 

It is a very prevalent metabolic dysfunction. An estimated 87 million American adults have pre-diabetes and 30% to 50% will go on to develop Type 2 diabetes. Insulin resistance is the root cause and precursor to pre-diabetes and Type 2 diabetes. 

Simple lifestyle changes can improve insulin resistance and reduce the risk of a lot of the health conditions that go along with it. 

In this episode you’ll learn:

 What is insulin resistance?

 What causes insulin resistance?

 Who gets insulin resistance?

 What are the biomarkers to look for?

 How can we reduce or reverse insulin resistance? 

#meatbolichealth #obesity #obesitymedicineassociation #insulinresistance #diabetes #Type2 #insulin #pcos #diabetesawareness #diabetesdiet #diabetestype #keto #weightloss #healthylifestyle #bloodsugar #prediabetes

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we dive deep into insulin resistance. Insulin resistance is a normal physiological process that has promoted survival from starvation for humans throughout evolution. But today, in this day and age, insulin resistance is activated by overnutrition in our toxic food environment. 

It is a very prevalent metabolic dysfunction. An estimated 87 million American adults have pre-diabetes and 30% to 50% will go on to develop Type 2 diabetes. Insulin resistance is the root cause and precursor to pre-diabetes and Type 2 diabetes. 

Simple lifestyle changes can improve insulin resistance and reduce the risk of a lot of the health conditions that go along with it. 

In this episode you’ll learn:

 What is insulin resistance?

 What causes insulin resistance?

 Who gets insulin resistance?

 What are the biomarkers to look for?

 How can we reduce or reverse insulin resistance? 

#meatbolichealth #obesity #obesitymedicineassociation #insulinresistance #diabetes #Type2 #insulin #pcos #diabetesawareness #diabetesdiet #diabetestype #keto #weightloss #healthylifestyle #bloodsugar #prediabetes

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15510508 Wed, 31 Jul 2024 18:00:00 -0400 1389 1 32 full false Consistency for Sustainable Wellbeing Consistency for Sustainable Wellbeing When it comes to creating a sustainable, healthy lifestyle consistency is key. It’s the actions you take MOST of the time that creates lasting results. But you probably know this, right?

So, what’s holding you back? What’s creating friction?

Learn in todays episode how perfectionism and focusing on outcomes keeps us behind.

#consistency #lovetheprocess #learn #grow #habits #consistencyforhealth #consistencyforwellbeing #wellness #9to5wellness


------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> When it comes to creating a sustainable, healthy lifestyle consistency is key. It’s the actions you take MOST of the time that creates lasting results. But you probably know this, right?

So, what’s holding you back? What’s creating friction?

Learn in todays episode how perfectionism and focusing on outcomes keeps us behind.

#consistency #lovetheprocess #learn #grow #habits #consistencyforhealth #consistencyforwellbeing #wellness #9to5wellness


------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15489201 Sun, 28 Jul 2024 16:00:00 -0400 908 1 31 full false On Skipping Meals and Weight Loss On Skipping Meals and Weight Loss “I eat only one meal,” said Amy. I met my friend Amy after about six months at a coffee shop last week. She had lost some weight, so I complimented her, and she told me how she’s lost weight by skipping meals. You can listen to the rest of this story on todays's podcast episode.

On the surface skipping meals sounds like a strategy for weight loss and caloric restriction but it can wreak havoc on your metabolic health. Food helps power every system in your body, so it’s important to provide your body with nourishment it needs .  Eating at regular intervals is important.

Sometimes it might be work commitments and you end up working through lunch, and skipping breakfast may seem like no big deal but it take a toll on our body.

In this episode you can learn:

What happens when you don’t eat?

How does it affect your physiology?

How skipping meals can affect your productivity and work?

Some tips to stay fully fueled throughout your day.
 

#metabolichealth #weightloss #obesity #skippingmeals #healthyweightloss #eat #metabolism #health  #nutrition#wellbeing #wellnesscoach #dietculture #intuitiveeating #nondiet #disorderedeating #food #nutrition #wellbeing

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> “I eat only one meal,” said Amy. I met my friend Amy after about six months at a coffee shop last week. She had lost some weight, so I complimented her, and she told me how she’s lost weight by skipping meals. You can listen to the rest of this story on todays's podcast episode.

On the surface skipping meals sounds like a strategy for weight loss and caloric restriction but it can wreak havoc on your metabolic health. Food helps power every system in your body, so it’s important to provide your body with nourishment it needs .  Eating at regular intervals is important.

Sometimes it might be work commitments and you end up working through lunch, and skipping breakfast may seem like no big deal but it take a toll on our body.

In this episode you can learn:

What happens when you don’t eat?

How does it affect your physiology?

How skipping meals can affect your productivity and work?

Some tips to stay fully fueled throughout your day.
 

#metabolichealth #weightloss #obesity #skippingmeals #healthyweightloss #eat #metabolism #health  #nutrition#wellbeing #wellnesscoach #dietculture #intuitiveeating #nondiet #disorderedeating #food #nutrition #wellbeing

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟 You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15469263 Wed, 24 Jul 2024 16:00:00 -0400 1141 1 30 full false Eat the Cake And Live Well Eat the Cake And Live Well Many people are confused about what healthy eating means.

A lot of people associate “healthy eating” with losing weight, cutting out all carbs or gluten or dairy or another restriction, and ultimately depriving themselves of any food they enjoy.

🥘🍲🍹🍹🥂But the truth is, healthy eating is about enjoying the special moments in life so that you can celebrate with others. The goal of healthy eating is to give your body the variety of nutrients it needs to feel good, have energy, and maintain its proper functioning.

🌿🌿🌿In this episode we'll explore why restrictive eating is not good for us and you will learn tips I apply myself and give to my clients when it comes to eating healthy without feeling deprived.

 #nutrition#wellbeing #wellnesscoach #dietculture #intuitiveeating #antidiet #edrecovery#foodfreedom #bodyimage #bodypositive#dietsdontwork #eatingdisorderrecovery #nondiet#disorderedeating #scarcitymindset #food #nutrition#wellbeing

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Many people are confused about what healthy eating means.

A lot of people associate “healthy eating” with losing weight, cutting out all carbs or gluten or dairy or another restriction, and ultimately depriving themselves of any food they enjoy.

🥘🍲🍹🍹🥂But the truth is, healthy eating is about enjoying the special moments in life so that you can celebrate with others. The goal of healthy eating is to give your body the variety of nutrients it needs to feel good, have energy, and maintain its proper functioning.

🌿🌿🌿In this episode we'll explore why restrictive eating is not good for us and you will learn tips I apply myself and give to my clients when it comes to eating healthy without feeling deprived.

 #nutrition#wellbeing #wellnesscoach #dietculture #intuitiveeating #antidiet #edrecovery#foodfreedom #bodyimage #bodypositive#dietsdontwork #eatingdisorderrecovery #nondiet#disorderedeating #scarcitymindset #food #nutrition#wellbeing

------------------------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15425835 Tue, 16 Jul 2024 19:00:00 -0400 1013 1 29 full false VO2Max-The Key to Longevity VO2Max-The Key to Longevity Uncover the hidden key to longevity in our latest 9 to 5 Wellness episode on VO2 max! You will learn its impact on your health and longevity.

And you'll learn about:

What is VO2 Max?
It's connection to longevity.
How to measure VO2 Max?
What VO2 Max numbers to target?

Discover the secrets behind this essential predictor and learn how you can optimize it to enhance your well-being.

🌿💪🎧 #WellnessWednesday #VO2Max #LongevitySecrets #metabolichealth #healthyweight #fitnessgoals #fatpercentage #healthyfatpercentage   #obesity #metabolichealth #healthylifestyle #health

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Uncover the hidden key to longevity in our latest 9 to 5 Wellness episode on VO2 max! You will learn its impact on your health and longevity.

And you'll learn about:

What is VO2 Max?
It's connection to longevity.
How to measure VO2 Max?
What VO2 Max numbers to target?

Discover the secrets behind this essential predictor and learn how you can optimize it to enhance your well-being.

🌿💪🎧 #WellnessWednesday #VO2Max #LongevitySecrets #metabolichealth #healthyweight #fitnessgoals #fatpercentage #healthyfatpercentage   #obesity #metabolichealth #healthylifestyle #health

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15406060 Fri, 12 Jul 2024 18:00:00 -0400 1440 1 27 full false Targeting Viscral Fat Targeting Viscral Fat In this episode, we delve deep into the silent and dangerous enemy lurking within - visceral fat. Unveiling the insidious health risks associated with excess visceral fat, we shine a spotlight on the pivotal role it plays in various chronic conditions. Join us as we explore:

 The science behind visceral fat accumulation
 Its detrimental effects on overall health
 Practical strategies to target this toxic fat.

Tune in to listen to this episode and reach out if you are starting on your health journey and you need help.

#metabolicsyndrome #diabetes #weightloss #bodycomposition #dexascan #metabolichealth #healthyweight #fitnessgoals #fatpercentage #healthyfatpercentage   #obesity #metabolichealth #healthylifestyle #health

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, we delve deep into the silent and dangerous enemy lurking within - visceral fat. Unveiling the insidious health risks associated with excess visceral fat, we shine a spotlight on the pivotal role it plays in various chronic conditions. Join us as we explore:

 The science behind visceral fat accumulation
 Its detrimental effects on overall health
 Practical strategies to target this toxic fat.

Tune in to listen to this episode and reach out if you are starting on your health journey and you need help.

#metabolicsyndrome #diabetes #weightloss #bodycomposition #dexascan #metabolichealth #healthyweight #fitnessgoals #fatpercentage #healthyfatpercentage   #obesity #metabolichealth #healthylifestyle #health

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15359878 Wed, 03 Jul 2024 21:00:00 -0400 1095 1 27 full false Building an Inclusive Workforce Building an Inclusive Workforce The connection between diversity, equity, and inclusion (DEI) and employee wellbeing is profound. In this episode, we talk about how diversity, equity, and inclusion at work can make employees feel good and do better. When companies prioritize diversity, employees with different backgrounds feel respected and valued. This makes them happier at work and less stressed. It also helps them feel more secure and confident. Overall, it creates a supportive environment where everyone belongs.

Our guest on the show is Eden-Reneé Hayes, Ph.D. She is a DEI strategist, educator, speaker, and executive coach. As an expert in the social psychological factors related to bias and the intersecting identities of race, class, and gender identity and expression, Eden helps companies to understand their DEI needs and design and implement solutions to achieve their goals.

You can find out more abour Eden Renee' on the platforms linked below:

PluralismSolutions.com
https://www.linkedin.com/in/eden-reneé-hayes-phd/

#diversityandinclusion #diversitymatters #inclusion #inclusionmatters  #leadership #equity #diversityequityinclusion #community #wellbeing #employeewellbeing #organizationalculture  #dei

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> The connection between diversity, equity, and inclusion (DEI) and employee wellbeing is profound. In this episode, we talk about how diversity, equity, and inclusion at work can make employees feel good and do better. When companies prioritize diversity, employees with different backgrounds feel respected and valued. This makes them happier at work and less stressed. It also helps them feel more secure and confident. Overall, it creates a supportive environment where everyone belongs.

Our guest on the show is Eden-Reneé Hayes, Ph.D. She is a DEI strategist, educator, speaker, and executive coach. As an expert in the social psychological factors related to bias and the intersecting identities of race, class, and gender identity and expression, Eden helps companies to understand their DEI needs and design and implement solutions to achieve their goals.

You can find out more abour Eden Renee' on the platforms linked below:

PluralismSolutions.com
https://www.linkedin.com/in/eden-reneé-hayes-phd/

#diversityandinclusion #diversitymatters #inclusion #inclusionmatters  #leadership #equity #diversityequityinclusion #community #wellbeing #employeewellbeing #organizationalculture  #dei

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15342082 Mon, 01 Jul 2024 12:00:00 -0400 1600 1 26 full false Beyond the Scale: Understanding Body Composition Beyond the Scale: Understanding Body Composition Body composition is a useful tool to evaluate your metabolic health by understanding the breakdown of body into its core components: fat, protein, minerals, and body water.  

The scale and Body Mass Index which are more traditional ways to measure health, won’t tell you how much of your body is made up of fat and muscle mass. But assessing body composition can help you find that.

In this episode, I'll share my body composition analysis results and what I learned from them.

We will take a deep dive into:

What are some ways to measure metabolic health?

Why weight and BMI are not the best way to get an insight into your metabolic health?

Why your weight fluctuates?

What is body compoisition analysis and how it can help?

Different types of fat in our body?

Most common body composition tests?

How to improve your body composition?

You can find the healthy body fat percentage chart  for men and women linked here- https://toneandstrengthen.com/2024/06/27/healthy-body-fat-percentage-ranges/

Tune in to listen to this episode and reach out if you are starting on your health journey and you need help.

#metabolicsyndrome #diabetes #weightloss #bodycomposition #dexascan #metabolichealth #healthyweight #fitnessgoals #fatpercentage #healthyfatpercentage   #obesity #metabolichealth #healthylifestyle #health

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Body composition is a useful tool to evaluate your metabolic health by understanding the breakdown of body into its core components: fat, protein, minerals, and body water.  

The scale and Body Mass Index which are more traditional ways to measure health, won’t tell you how much of your body is made up of fat and muscle mass. But assessing body composition can help you find that.

In this episode, I'll share my body composition analysis results and what I learned from them.

We will take a deep dive into:

What are some ways to measure metabolic health?

Why weight and BMI are not the best way to get an insight into your metabolic health?

Why your weight fluctuates?

What is body compoisition analysis and how it can help?

Different types of fat in our body?

Most common body composition tests?

How to improve your body composition?

You can find the healthy body fat percentage chart  for men and women linked here- https://toneandstrengthen.com/2024/06/27/healthy-body-fat-percentage-ranges/

Tune in to listen to this episode and reach out if you are starting on your health journey and you need help.

#metabolicsyndrome #diabetes #weightloss #bodycomposition #dexascan #metabolichealth #healthyweight #fitnessgoals #fatpercentage #healthyfatpercentage   #obesity #metabolichealth #healthylifestyle #health

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15325025 Thu, 27 Jun 2024 18:00:00 -0400 1136 1 25 full false Why muscle is your biggest ally for health? Why muscle is your biggest ally for health? Did you know that skeletal muscle accounts for more than 40% of our body and is recognized as the largest organ? And we lose 3–8% of muscle mass per decade after turning 30, with this rate accelerating after 50. Sadly, muscle health has often been overlooked.

For busy office professionals with sedentary lifestyle, the rate of muscle mass loss is even higher. 

In this episode you can learn about all aspects of muscle health and its connection to our wellbeing.

You'll learn about:

🏋️‍♀️ The pivotal role of skeletal muscle in our well-being

🍏 How skeletal muscle influences our metabolic health

💪 The connection between muscle and insulin resistance

🥗 Strategies to enhance muscle health through diet

🏋️‍♂️ The types of exercise that can safeguard and promote muscle mass

Our guest is Dr. Maribeth Orr, an Obesity Medicine specialist providing comprehensive care for obesity at Heartland Weight Loss in Kansas City Area. She has been practicing family medicine and obesity medicine for over 20 years. She helps optimize metabolic health for her patients. Among all the other things she is a 2024 CrossFit games quarterfinalist and an IRONMAN finisher. 

You can learn more about Dr. Orr at:

LinkedIn - https://www.linkedin.com/in/maribeth-orr-d-o-dabfm-dabom-8271a0103/

TikTok - Dr. Maribeth Orr

IG - @MaribethOrr

Website - www.heartlandweightloss.com

#muscle #musclehealth #protein #musclepower #musclestrength #metabolichealth #obesitymedicine

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Did you know that skeletal muscle accounts for more than 40% of our body and is recognized as the largest organ? And we lose 3–8% of muscle mass per decade after turning 30, with this rate accelerating after 50. Sadly, muscle health has often been overlooked.

For busy office professionals with sedentary lifestyle, the rate of muscle mass loss is even higher. 

In this episode you can learn about all aspects of muscle health and its connection to our wellbeing.

You'll learn about:

🏋️‍♀️ The pivotal role of skeletal muscle in our well-being

🍏 How skeletal muscle influences our metabolic health

💪 The connection between muscle and insulin resistance

🥗 Strategies to enhance muscle health through diet

🏋️‍♂️ The types of exercise that can safeguard and promote muscle mass

Our guest is Dr. Maribeth Orr, an Obesity Medicine specialist providing comprehensive care for obesity at Heartland Weight Loss in Kansas City Area. She has been practicing family medicine and obesity medicine for over 20 years. She helps optimize metabolic health for her patients. Among all the other things she is a 2024 CrossFit games quarterfinalist and an IRONMAN finisher. 

You can learn more about Dr. Orr at:

LinkedIn - https://www.linkedin.com/in/maribeth-orr-d-o-dabfm-dabom-8271a0103/

TikTok - Dr. Maribeth Orr

IG - @MaribethOrr

Website - www.heartlandweightloss.com

#muscle #musclehealth #protein #musclepower #musclestrength #metabolichealth #obesitymedicine

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15285693 Thu, 20 Jun 2024 15:00:00 -0400 1861 1 24 full false Work Stress and Energy Healing Work Stress and Energy Healing Burnout and constant stress are very common in today’s corporate settings. Modern workplaces are often synonymous with bustling activity, long hours, and high-pressure demands, leading to escalating stress levels among employees. I’m always exploring innovative ways to promote employee wellness. Among these solutions, energy healing practice for combating stress is something I’ve been wanting to learn about 

In this episode, we'll dive into the causes, symptoms, and prevention strategies for reducing stress and burnout with energy medicine with our guest Constance Korol. 

Constance Korol (coral) is a Healerpreneur and is the CEO and Founder of Meta 180, a holistic wellness company that specializes on helping individuals with their healing journey. Her expertise in energy medicine as well as physical fitness allows for a 180 transformation in her clients. 

In this episode you'll learn - 


·      What is integrative energy medicine?

·      Healing techniques for Stress Reduction.

·      Benefits of energy practice.

·      How Reiki alleviates office stress

·      How can we integrate Reiki in the office setting?


You can learn more about Constance at:

https://www.linkedin.com/in/constancekorol/
https://www.instagram.com/constancekorol/
https://www.instagram.com/metaoneeighty/
https://www.facebook.com/constancekorol
https://www.facebook.com/meta180/

#corporatewellness #wellbeing #employeewellbeing #reiki #yoga #meditation #healing #energymedicine #reikihealing #energyhealing #reikimaster #energy #mindfulness #selflove #integrativemedicine

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Burnout and constant stress are very common in today’s corporate settings. Modern workplaces are often synonymous with bustling activity, long hours, and high-pressure demands, leading to escalating stress levels among employees. I’m always exploring innovative ways to promote employee wellness. Among these solutions, energy healing practice for combating stress is something I’ve been wanting to learn about 

In this episode, we'll dive into the causes, symptoms, and prevention strategies for reducing stress and burnout with energy medicine with our guest Constance Korol. 

Constance Korol (coral) is a Healerpreneur and is the CEO and Founder of Meta 180, a holistic wellness company that specializes on helping individuals with their healing journey. Her expertise in energy medicine as well as physical fitness allows for a 180 transformation in her clients. 

In this episode you'll learn - 


·      What is integrative energy medicine?

·      Healing techniques for Stress Reduction.

·      Benefits of energy practice.

·      How Reiki alleviates office stress

·      How can we integrate Reiki in the office setting?


You can learn more about Constance at:

https://www.linkedin.com/in/constancekorol/
https://www.instagram.com/constancekorol/
https://www.instagram.com/metaoneeighty/
https://www.facebook.com/constancekorol
https://www.facebook.com/meta180/

#corporatewellness #wellbeing #employeewellbeing #reiki #yoga #meditation #healing #energymedicine #reikihealing #energyhealing #reikimaster #energy #mindfulness #selflove #integrativemedicine

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15206634 Thu, 06 Jun 2024 13:00:00 -0400 1703 1 23 full false Metabolic Syndrome and Your Health Metabolic Syndrome and Your Health Did you know that metabolic syndrome affects a lot of people in the United States? Around 1 in 3 adults have it. But the good news is, you have the power to prevent it. By understanding the risk factors and making healthier food choices, you can reduce your chances of developing metabolic syndrome and the related health issues.
In this episode we will take a deep dive into:

What is metabolic syndrome?

The physiology of metabolic syndrome.

How common is metabolic syndrome?

What causes metabolic syndrome?

Diet as a risk factor for metabolic syndrome

How to avoid and reverse metabolic syndrome?

Tune in to listen to thsi episode and reach out if you have metabolic syndrome and need help.

#metabolicsyndrome #diabetes #weightloss #insulinresistance #obesity #metabolichealth #healthylifestyle #health #inflammation #nutrition #prediabetes #healthtips

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Did you know that metabolic syndrome affects a lot of people in the United States? Around 1 in 3 adults have it. But the good news is, you have the power to prevent it. By understanding the risk factors and making healthier food choices, you can reduce your chances of developing metabolic syndrome and the related health issues.
In this episode we will take a deep dive into:

What is metabolic syndrome?

The physiology of metabolic syndrome.

How common is metabolic syndrome?

What causes metabolic syndrome?

Diet as a risk factor for metabolic syndrome

How to avoid and reverse metabolic syndrome?

Tune in to listen to thsi episode and reach out if you have metabolic syndrome and need help.

#metabolicsyndrome #diabetes #weightloss #insulinresistance #obesity #metabolichealth #healthylifestyle #health #inflammation #nutrition #prediabetes #healthtips

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15159225 Wed, 29 May 2024 15:00:00 -0400 1570 1 22 full false Kick Sedentary Habits to the Curb Kick Sedentary Habits to the Curb The structure of our lives – working, driving, sitting to eat, and sitting to relax – can trap us into a sedentary lifestyle. For the typical person, more than half of their day is spent sitting. A normal office worker sits a shocking 15 hours every single day. 

This trend has snowballed into the development of metabolic diseases such as obesity, cardiovascular or heart diseases, type 2 diabetes, and cancer.

Most of us are not meeting our recommended 150 minutes of moderate activity in a day.

In this episode I’m exploring 

✅ The dangers of sedentary behavior, 

✅ Why have we become so sedentary? &

✅ How can you break free from this cycle?

You can learn simple strategies to incorporate movement into your daily routine to make a positive change in your health.

So, if you're ready to take charge of your well-being and kick those sedentary habits to the curb, tune in to this week’s episode of 9 to 5 Wellness.

#sedentary #sedentarylifestyle #fitness #exercise #workout #sitting #movemore #workfromhome #healthlifestyle #officejob #trainhard #deskjob #posture 

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> The structure of our lives – working, driving, sitting to eat, and sitting to relax – can trap us into a sedentary lifestyle. For the typical person, more than half of their day is spent sitting. A normal office worker sits a shocking 15 hours every single day. 

This trend has snowballed into the development of metabolic diseases such as obesity, cardiovascular or heart diseases, type 2 diabetes, and cancer.

Most of us are not meeting our recommended 150 minutes of moderate activity in a day.

In this episode I’m exploring 

✅ The dangers of sedentary behavior, 

✅ Why have we become so sedentary? &

✅ How can you break free from this cycle?

You can learn simple strategies to incorporate movement into your daily routine to make a positive change in your health.

So, if you're ready to take charge of your well-being and kick those sedentary habits to the curb, tune in to this week’s episode of 9 to 5 Wellness.

#sedentary #sedentarylifestyle #fitness #exercise #workout #sitting #movemore #workfromhome #healthlifestyle #officejob #trainhard #deskjob #posture 

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟


Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15110402 Tue, 21 May 2024 15:00:00 -0400 1393 1 21 full false Work-Life Integration for Women Work-Life Integration for Women Professional women often face challenging task of balancing family responsibilities with career aspirations. 

Many have put a lot of pressure on themselves to excel in both areas. The responsibility to be efficient in both the roles seems daunting and often leads to burnout. But with the correct mindset, approach, and support, it is achievable. 

In this episode of 9 to 5 Wellness, CJ Bachmann CEO of SEO 1 Digital shares how to adopt the positive mindset to integrate work and life. A few key takeaways from this episode are…. 

🌟 Obstacles women face in achieving work life integration.

🌟 Asking for help and delegating tasks.

🌟 Leveraging AI-powered tools in areas like time management, mental load reduction, and personalized wellness

🌟 Unique challenges working mothers face when it comes to marketing their businesses effectively?

🌟 Building a community as a busy working mom and entrepreneur. 

CJ Bachmann, CEO of 1SEO Digital Agency, is a successful digital marketing leader with over two decades of experience who has won numerous industry awards and is an expert on female leadership, challenging the status quo and promoting resilience, empathy, and skill in the workplace. You can learn more about CJ Bachmann at

 

https://shehandlesit.com/

https://www.facebook.com/cjbachmann157

https://twitter.com/cjbachmann1seo

https://www.instagram.com/cjbachmann

https://www.linkedin.com/in/cjbachmann/


—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Professional women often face challenging task of balancing family responsibilities with career aspirations. 

Many have put a lot of pressure on themselves to excel in both areas. The responsibility to be efficient in both the roles seems daunting and often leads to burnout. But with the correct mindset, approach, and support, it is achievable. 

In this episode of 9 to 5 Wellness, CJ Bachmann CEO of SEO 1 Digital shares how to adopt the positive mindset to integrate work and life. A few key takeaways from this episode are…. 

🌟 Obstacles women face in achieving work life integration.

🌟 Asking for help and delegating tasks.

🌟 Leveraging AI-powered tools in areas like time management, mental load reduction, and personalized wellness

🌟 Unique challenges working mothers face when it comes to marketing their businesses effectively?

🌟 Building a community as a busy working mom and entrepreneur. 

CJ Bachmann, CEO of 1SEO Digital Agency, is a successful digital marketing leader with over two decades of experience who has won numerous industry awards and is an expert on female leadership, challenging the status quo and promoting resilience, empathy, and skill in the workplace. You can learn more about CJ Bachmann at

 

https://shehandlesit.com/

https://www.facebook.com/cjbachmann157

https://twitter.com/cjbachmann1seo

https://www.instagram.com/cjbachmann

https://www.linkedin.com/in/cjbachmann/


—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟


Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.


 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.


🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15054663 Sun, 12 May 2024 16:00:00 -0400 1884 1 20 full false How To Be Your Own Cheerleader How To Be Your Own Cheerleader 🎙️✨ This episode highlights the vital role that Asian Americans play, focusing on self-advocacy for Asian women in the workplace with Neelu Kaur, an executive coach specializing in leadership development and the author of "Be Your Own Cheerleader" 📚

Navigating the fine line between self-expression and maintaining respect can be a challenge within many Asian cultures.

In this interview we explored:

1️⃣ How does culture impact confidence? 🌸🤔

2️⃣ What's the difference between an individual and collective mindset? 🧘‍♀️🧠

3️⃣ How can we become confident advocates for ourselves in the workplace? 💼💪

 Tune in to this episode 🎧----

You can learn more about Neelu Kaur at:

website: https://www.neelukaur.com/
Linkedin: https://www.linkedin.com/in/neelukaur/
IG: https://www.instagram.com/neelu.kaur/
FB: https://www.facebook.com/neelu.kaur01


#AAPIheritagemonth #selfadvocacy #workplaceconfidence #corporatewellness #wellnessatwork #employeewellness #wellbeing #wellness #wellnessconsultant #professionalspeaker

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> 🎙️✨ This episode highlights the vital role that Asian Americans play, focusing on self-advocacy for Asian women in the workplace with Neelu Kaur, an executive coach specializing in leadership development and the author of "Be Your Own Cheerleader" 📚

Navigating the fine line between self-expression and maintaining respect can be a challenge within many Asian cultures.

In this interview we explored:

1️⃣ How does culture impact confidence? 🌸🤔

2️⃣ What's the difference between an individual and collective mindset? 🧘‍♀️🧠

3️⃣ How can we become confident advocates for ourselves in the workplace? 💼💪

 Tune in to this episode 🎧----

You can learn more about Neelu Kaur at:

website: https://www.neelukaur.com/
Linkedin: https://www.linkedin.com/in/neelukaur/
IG: https://www.instagram.com/neelu.kaur/
FB: https://www.facebook.com/neelu.kaur01


#AAPIheritagemonth #selfadvocacy #workplaceconfidence #corporatewellness #wellnessatwork #employeewellness #wellbeing #wellness #wellnessconsultant #professionalspeaker

—————————————————————————————————

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-15029950 Tue, 07 May 2024 19:00:00 -0400 1468 1 19 full false The Employee Recognition Effect The Employee Recognition Effect Recognized employees feel valued and appreciated, leading to increased job satisfaction and overall happiness at work. 🌟 Positive morale creates a ripple effect throughout the organization, improving teamwork, communication, and camaraderie among employees. 🙌 

Yet according to research, 51% of employees state they would like more recognition for their work, demonstrating that HR leaders are underutilizing employee recognition programs as an effective business practice. 📊 


In this podcast episode, I dive deep into employee recognition and its profound impact on employee satisfaction and productivity with our guest @Nelson Scott. 🎙️

In this episode, you’ll learn about:

👉 What employee recognition programs are?

👉 Key components of a successful employee recognition program

👉 The role of recognition in boosting employee morale

👉 Implementing effective recognition strategies

Nelson Scott, a full-time consultant, speaker, and trainer since 1995, Nelson sees his programs and writing as opportunities to remind audiences and readers what they already know and challenge them to build on their knowledge to make the right hiring decisions and use staff recognition to increase employee engagement and reduce staff turnover. 📚Nelson has authored three books on the topic:

👉  Thanks! GREAT Job! Improve Retention, Boost Morale and Increase Engagement with High-Value, Low-Cost Staff Recognition (2011)

👉  13 Reasons Managers Are “Unlucky” When Making Hiring Decisions (2012)

👉  Thanks, Again! More Simple, Inexpensive Ways for Busy Leaders to Recognize Staff (2023).

 

🌟 🌟 🌟 You can learn more about Nelson Scott at:

https://twitter.com/nelsonscott_

https://www.linkedin.com/in/nelson-scott-bbaa4711/

www.GREATstaffrecognition.com

#employeeappreciation #employeeengagement #employeeexperience #employee #employeespotlight #employeerecognition #employeebenefits #humanresources #teamwork #employees #business #companyculture #hr #employeewellness
---------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

 Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟




Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Recognized employees feel valued and appreciated, leading to increased job satisfaction and overall happiness at work. 🌟 Positive morale creates a ripple effect throughout the organization, improving teamwork, communication, and camaraderie among employees. 🙌 

Yet according to research, 51% of employees state they would like more recognition for their work, demonstrating that HR leaders are underutilizing employee recognition programs as an effective business practice. 📊 


In this podcast episode, I dive deep into employee recognition and its profound impact on employee satisfaction and productivity with our guest @Nelson Scott. 🎙️

In this episode, you’ll learn about:

👉 What employee recognition programs are?

👉 Key components of a successful employee recognition program

👉 The role of recognition in boosting employee morale

👉 Implementing effective recognition strategies

Nelson Scott, a full-time consultant, speaker, and trainer since 1995, Nelson sees his programs and writing as opportunities to remind audiences and readers what they already know and challenge them to build on their knowledge to make the right hiring decisions and use staff recognition to increase employee engagement and reduce staff turnover. 📚Nelson has authored three books on the topic:

👉  Thanks! GREAT Job! Improve Retention, Boost Morale and Increase Engagement with High-Value, Low-Cost Staff Recognition (2011)

👉  13 Reasons Managers Are “Unlucky” When Making Hiring Decisions (2012)

👉  Thanks, Again! More Simple, Inexpensive Ways for Busy Leaders to Recognize Staff (2023).

 

🌟 🌟 🌟 You can learn more about Nelson Scott at:

https://twitter.com/nelsonscott_

https://www.linkedin.com/in/nelson-scott-bbaa4711/

www.GREATstaffrecognition.com

#employeeappreciation #employeeengagement #employeeexperience #employee #employeespotlight #employeerecognition #employeebenefits #humanresources #teamwork #employees #business #companyculture #hr #employeewellness
---------------------------------------------------------------------------------------------------

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

 Aesha Tahir is an award-winning author, keynote speaker, corporate trainer, and columnist.  She delivers high-energy presentations that challenge audiences to leverage their focus to what matters most at work and in life, their health. Audiences love the practical strategies she shares. She helps the organizations create a culture of wellness by implementing health programs that put organizations’ biggest asset, the employees first.

 Aesha earned her Master in Exercise Science from Concordia University. She is a distinguished Toastmasters, a designation held by less than 1% of professional speakers. She engages groups from the moment she steps in front of them and leaves them with empowering tools that they can use for the rest of their lives. She has presented workshops and spoken at organizations such as Salesforce, Coffman Engineers, Pyramid Club, Voyager Media Group, National Libraries, 92NY, and Coaching4Leaders to name a few.

🌟 🌟 🌟. You can learn more about Aesha Tahir at https://www.aeshatahir.com and follow her on LinkedIn: https://www.linkedin.com/in/aeshatahir/. 🌟 🌟 🌟




Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14984505 Tue, 30 Apr 2024 12:00:00 -0400 2027 1 18 full false Cultivating Mindfulness in Daily Life Cultivating Mindfulness in Daily Life In this episode we dive deep into the practice of mindfulness and discover how it can bring about a profound shift in our perception, awareness, and overall well-being. Our expert guest Josh Dippold share practical tips and techniques to help you cultivate mindfulness amidst the hustle and bustle of your daily life.

From mindfulness exercise to incorporating mindfulness into everyday activities, this episode provides actionable steps to enhance your presence, reduce stress, and foster greater clarity and focus. 


We explore how mindfulness can improve relationships, boost creativity, and promote a deeper sense of fulfillment.


Whether you're a beginner on the mindfulness journey or already well-versed in the practice, this episode offers valuable insights and inspiration for practicing mindfulness.


Our guest - Josh Dipold is a meditation practitioner and mindfulness guru. His primary qualification comes from an open standing invitation of feedback and questions of all sorts for accountability and quality without gaining an allowance to do this to others or asking anyone to do likewise. Since 2012 he continues to sit a daily formal practice; pursue self-study; and regularly attends retreats and trainings while currently facilitating meditations Mindfulness of breathing, Qigong breathing exercises, and Heart practices like the 4 Brahma Divine abodes of loving-kindness; compassion; vicarious/sympathetic joy; and equanimity.


 You can learn more about Josh at:

integratingpresence.com

innerskilled.com

instagram.com/integratingpresence

twitter.com/jjdippold

youtube.com/@integratingpresence

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we dive deep into the practice of mindfulness and discover how it can bring about a profound shift in our perception, awareness, and overall well-being. Our expert guest Josh Dippold share practical tips and techniques to help you cultivate mindfulness amidst the hustle and bustle of your daily life.

From mindfulness exercise to incorporating mindfulness into everyday activities, this episode provides actionable steps to enhance your presence, reduce stress, and foster greater clarity and focus. 


We explore how mindfulness can improve relationships, boost creativity, and promote a deeper sense of fulfillment.


Whether you're a beginner on the mindfulness journey or already well-versed in the practice, this episode offers valuable insights and inspiration for practicing mindfulness.


Our guest - Josh Dipold is a meditation practitioner and mindfulness guru. His primary qualification comes from an open standing invitation of feedback and questions of all sorts for accountability and quality without gaining an allowance to do this to others or asking anyone to do likewise. Since 2012 he continues to sit a daily formal practice; pursue self-study; and regularly attends retreats and trainings while currently facilitating meditations Mindfulness of breathing, Qigong breathing exercises, and Heart practices like the 4 Brahma Divine abodes of loving-kindness; compassion; vicarious/sympathetic joy; and equanimity.


 You can learn more about Josh at:

integratingpresence.com

innerskilled.com

instagram.com/integratingpresence

twitter.com/jjdippold

youtube.com/@integratingpresence

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14938209 Mon, 22 Apr 2024 22:00:00 -0400 1788 1 17 full false Power of Doing Less at Work Power of Doing Less at Work In a world driven by the pursuit of 100% productivity, we often overlook the hidden dangers of this relentless push for efficiency. However, by taking a closer look, we discover that it can become a trap, causing exhaustion and hindering progress.

Welcome to this episode of 9 to 5 Wellness, where I delve into the philosophy of doing less, better with Master Certified Coach Amelia Noel. Join us as we explore the transformative power of narrowing our focus and honing in on the essential tasks that truly propel our businesses forward.

Through this discussion and practical examples, we uncover:

🌟 The myth of multitaksing.

🌟 Why "Doing Less, But Doing Well" is better?

🌟 How to prioritize our work projects?

🌟 How to set healthy boundaries?

🌟 How to embrace a a new philosophy of  doing less?

Amelia is a master certified coach, podcast host, Columbia MBA and former Wall Street investment banker and Fortune 500 strategy consultant who helps overworked and overwhelmed corporate professionals break free from the stress of the corporate grind and create sustainable success in their careers.  Through her 1:1 Breaking Free from the Grind™ coaching program and podcast, corporate workshops, and speaking events, Ameila has helped 100s of clients working for companies in business, finance, and corporate law.

You can learn more about Amelia at:

IG: @breakingfreefromthegrind https://www.instagram.com/breakingfreefromthegrind/ 

LinkedIn: Amelia Noel https://www.linkedin.com/in/amelianoel/

Website: www.amelianoelcoaching.com

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In a world driven by the pursuit of 100% productivity, we often overlook the hidden dangers of this relentless push for efficiency. However, by taking a closer look, we discover that it can become a trap, causing exhaustion and hindering progress.

Welcome to this episode of 9 to 5 Wellness, where I delve into the philosophy of doing less, better with Master Certified Coach Amelia Noel. Join us as we explore the transformative power of narrowing our focus and honing in on the essential tasks that truly propel our businesses forward.

Through this discussion and practical examples, we uncover:

🌟 The myth of multitaksing.

🌟 Why "Doing Less, But Doing Well" is better?

🌟 How to prioritize our work projects?

🌟 How to set healthy boundaries?

🌟 How to embrace a a new philosophy of  doing less?

Amelia is a master certified coach, podcast host, Columbia MBA and former Wall Street investment banker and Fortune 500 strategy consultant who helps overworked and overwhelmed corporate professionals break free from the stress of the corporate grind and create sustainable success in their careers.  Through her 1:1 Breaking Free from the Grind™ coaching program and podcast, corporate workshops, and speaking events, Ameila has helped 100s of clients working for companies in business, finance, and corporate law.

You can learn more about Amelia at:

IG: @breakingfreefromthegrind https://www.instagram.com/breakingfreefromthegrind/ 

LinkedIn: Amelia Noel https://www.linkedin.com/in/amelianoel/

Website: www.amelianoelcoaching.com

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14896253 Mon, 15 Apr 2024 20:00:00 -0400 1667 1 16 full false The Exhaustion Escape: Ending Burnout The Exhaustion Escape: Ending Burnout Many people go to work each day feeling tired and unmotivated. In this episode we’ll go over how to identify what’s contributing to your low energy and stress at work—and how to end burnout and be productive with Dr. Sandra Lewis. You will learn:

1.    Why do we push ourselves so hard?

2.    The connection between excellence at work, wellbeing, and productivity?

3.    How can burnout exist in plain sight?

4.    Strategies for them to maintain a healthy work schedule.

5.    Simple solution for reset.

Our guest, Dr. Sandra Y. Lewis, clinical psychologist & Personal Energy Strategist, works with organizations and people who want to relieve burnout and reignite their capacity to make an impact that matters to them. As a Yoga Nidra teacher and Qigong practitioner, Dr. Sandra blends research and ancient wisdom into practical strategies to sustain leadership and impact. She is author of the book, Life in 4-Part Harmony ~ Get Everything in Your Life to Work with Everything Else in Your Life.

 

You can learn more about Dr. Sandra Lewis at:

 

https://www.linkedin.com/in/sandraylewis/

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Many people go to work each day feeling tired and unmotivated. In this episode we’ll go over how to identify what’s contributing to your low energy and stress at work—and how to end burnout and be productive with Dr. Sandra Lewis. You will learn:

1.    Why do we push ourselves so hard?

2.    The connection between excellence at work, wellbeing, and productivity?

3.    How can burnout exist in plain sight?

4.    Strategies for them to maintain a healthy work schedule.

5.    Simple solution for reset.

Our guest, Dr. Sandra Y. Lewis, clinical psychologist & Personal Energy Strategist, works with organizations and people who want to relieve burnout and reignite their capacity to make an impact that matters to them. As a Yoga Nidra teacher and Qigong practitioner, Dr. Sandra blends research and ancient wisdom into practical strategies to sustain leadership and impact. She is author of the book, Life in 4-Part Harmony ~ Get Everything in Your Life to Work with Everything Else in Your Life.

 

You can learn more about Dr. Sandra Lewis at:

 

https://www.linkedin.com/in/sandraylewis/

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14852111 Mon, 08 Apr 2024 18:00:00 -0400 1785 full false Treating Corporate Recreational Athletes as Professional Athletes Treating Corporate Recreational Athletes as Professional Athletes Fortunately, there is huge increase in exercise to prioritize their health and as a hobby among millennials and Gen Zers. Former collegiate athletes who are now working in a corporate setting and they try to maintain their fitness levels and they become recreational athletes.  

Recreational sports participation provides many potential benefits to individuals including improved metabolic health, physiologic functioning, social interaction, and mental health. It helps corporations cut on healthcare costs and mostly employees can see some of that money reimbursed to them. It’s a very beneficial trend all around.

However, sports participation comes with injuries. In 2022, sports and recreational injuries increased by 12%.

In this episode we are going to talk about how corporate athletes can prevent injuries and prioritize their wellbeing with our guest, Adam Halpern , an athletic trainer and who has worked at Stanford University and with the USA Ski Team. He is the founder of WaveOn™ Health.

You will learn :

Who are athletic trainers? 

Difference between a recreational athlete from professional athlete.

How athletic activities can help busy professionals at work.

How can WaveOn Health support corporate recreational athletes?  

You can learn more about Adam at https://www.linkedin.com/in/adamhalpern/

LinkedIn: https://www.linkedin.com/company/37268629/admin/
Facebook: https://www.facebook.com/WaveOnHealth
Twitter: https://twitter.com/WaveOn4
Instagram: https://www.instagram.com/waveonhealth/

Website: https://www.waveonhealth.com/ 

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Fortunately, there is huge increase in exercise to prioritize their health and as a hobby among millennials and Gen Zers. Former collegiate athletes who are now working in a corporate setting and they try to maintain their fitness levels and they become recreational athletes.  

Recreational sports participation provides many potential benefits to individuals including improved metabolic health, physiologic functioning, social interaction, and mental health. It helps corporations cut on healthcare costs and mostly employees can see some of that money reimbursed to them. It’s a very beneficial trend all around.

However, sports participation comes with injuries. In 2022, sports and recreational injuries increased by 12%.

In this episode we are going to talk about how corporate athletes can prevent injuries and prioritize their wellbeing with our guest, Adam Halpern , an athletic trainer and who has worked at Stanford University and with the USA Ski Team. He is the founder of WaveOn™ Health.

You will learn :

Who are athletic trainers? 

Difference between a recreational athlete from professional athlete.

How athletic activities can help busy professionals at work.

How can WaveOn Health support corporate recreational athletes?  

You can learn more about Adam at https://www.linkedin.com/in/adamhalpern/

LinkedIn: https://www.linkedin.com/company/37268629/admin/
Facebook: https://www.facebook.com/WaveOnHealth
Twitter: https://twitter.com/WaveOn4
Instagram: https://www.instagram.com/waveonhealth/

Website: https://www.waveonhealth.com/ 

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

 

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14810183 Mon, 01 Apr 2024 21:00:00 -0400 1233 1 14 full false Diabetes Prevention at Work Diabetes Prevention at Work People with diabetes have to live with constant limitations every day, including at work. Diabeteic patients face unique challenges at the worksite but these can be easily overcome with education and small adjustments to the wrokplace.

In this episode we discuss how employers can maximize the health and productivity of their workers with diabetes by being more aware of common concerns in the workplace. 

Offering employee benefits such as diabetes prevention program can reduce absenteeism and presenteeism; and increase productivity. 

To learn how we can make accomodations for diabetic workers and even prevent diabetes in the workplace I have a special guest Ana Almedia- DoRosario, who is Community Outreach Coordinator for Lifespan. 

In this episode you can learn:

What is Diabetes and how does it affect patients lives?

Tips to manage diabetes and pre-diabetes.

What is the CDC Diabetes Prevention Program for Workplaces 

How does the Diabetes Prevention Program Work?

Benefits of adding Diabetes Prevention Program as an employee benefit.

Our guest Ana Almeida-DoRosario is a Community Outreach Coordinator for Lifespan. She is a certified Group Fitness Instructor and Health Coach. She is a certified Group Fitness Instructor certificate and Health coach. Much of her work has been focused on coordinating health and wellness programs in public health and youth development settings. Under her leadership, Lifespan’s Diabetes Prevention Program was the 2022 recipient of the Grace Diaz Blue Light Award.

You can reach her at:

www.linkedin.com/in/ana-almeida-dorosario/
www.lifespan.org/diabetesprevention

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> People with diabetes have to live with constant limitations every day, including at work. Diabeteic patients face unique challenges at the worksite but these can be easily overcome with education and small adjustments to the wrokplace.

In this episode we discuss how employers can maximize the health and productivity of their workers with diabetes by being more aware of common concerns in the workplace. 

Offering employee benefits such as diabetes prevention program can reduce absenteeism and presenteeism; and increase productivity. 

To learn how we can make accomodations for diabetic workers and even prevent diabetes in the workplace I have a special guest Ana Almedia- DoRosario, who is Community Outreach Coordinator for Lifespan. 

In this episode you can learn:

What is Diabetes and how does it affect patients lives?

Tips to manage diabetes and pre-diabetes.

What is the CDC Diabetes Prevention Program for Workplaces 

How does the Diabetes Prevention Program Work?

Benefits of adding Diabetes Prevention Program as an employee benefit.

Our guest Ana Almeida-DoRosario is a Community Outreach Coordinator for Lifespan. She is a certified Group Fitness Instructor and Health Coach. She is a certified Group Fitness Instructor certificate and Health coach. Much of her work has been focused on coordinating health and wellness programs in public health and youth development settings. Under her leadership, Lifespan’s Diabetes Prevention Program was the 2022 recipient of the Grace Diaz Blue Light Award.

You can reach her at:

www.linkedin.com/in/ana-almeida-dorosario/
www.lifespan.org/diabetesprevention

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14764217 Mon, 25 Mar 2024 14:00:00 -0400 1927 1 13 full false Tackling Employee Absenteeism Tackling Employee Absenteeism In this episode, 🎙️ learn about the often-overlooked issue of employee absenteeism in the workplace. Absenteeism can have a significant impact on organizations, affecting:

📈 Productivity

👥 Team dynamics

💼 Organizational culture

 

But what exactly is absenteeism, and how does it manifest in various workplace settings? 🤔

 

Join me as I explore:

 

🔍 What is workplace absenteeism? ❓ 

🌱 Root causes of absenteeism. 🌪️

✅ Effective programs to reduce absenteeism. 🔄

 

By understanding these factors, employers can proactively address the underlying issues and create a supportive work environment that prioritizes employee well-being. ✨ 

Tune in to the 9 to 5 Wellness Show wherever you listen to podcasts. 🎧 

🔔 Subscribe to our podcast series for more episodes on employee wellness and productivity tips. 📲

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, 🎙️ learn about the often-overlooked issue of employee absenteeism in the workplace. Absenteeism can have a significant impact on organizations, affecting:

📈 Productivity

👥 Team dynamics

💼 Organizational culture

 

But what exactly is absenteeism, and how does it manifest in various workplace settings? 🤔

 

Join me as I explore:

 

🔍 What is workplace absenteeism? ❓ 

🌱 Root causes of absenteeism. 🌪️

✅ Effective programs to reduce absenteeism. 🔄

 

By understanding these factors, employers can proactively address the underlying issues and create a supportive work environment that prioritizes employee well-being. ✨ 

Tune in to the 9 to 5 Wellness Show wherever you listen to podcasts. 🎧 

🔔 Subscribe to our podcast series for more episodes on employee wellness and productivity tips. 📲

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14706883 Sun, 17 Mar 2024 18:00:00 -0400 668 1 12 full false Prenatal Wellbeing for The Working Mothers Prenatal Wellbeing for The Working Mothers In today's busy world, prenatal wellbeing is crucial for mothers who often carry a lot on their shoulders and may experience stress, which is not always good for growing families. 🌍 During my book writing journey, I interviewed Dr. Leslie Hulsko, an anthropologist, who highlighted the transfer of emotional health from grandmothers to their grandchildren, and the impact of today's health on pregnancy, child development, and future generations. 

In this episode, we welcome Nikki Burnett, a Functional Nutritionist, Health Detective, Founder of Taste Life Nutrition, and creator of Soulful Conception. We will delve into the following topics: 🎙️💡

What is Soulful Conception? 🌟
Why is it important to understand the root cause of chronic diseases or stress that could prevent pregnancy? 💔🚫
Why should chronic conditions be addressed prior to pregnancy? 🤰
What role does nutrition and lifestyle play in prenatal health? 🥦
Tips for preconception planning, which can significantly reduce negative outcomes. ✅⏱️👍

Nikki Burnett is a Functional Nutritionist, Health Detective, Founder of Taste Life Nutrition, and creator of SoulFul Conception – PurposeFull Living for a Healthy Body, a Healthy Pregnancy, and a Healthy Baby. Her program focuses on preconception planning for growing families as well as future. She is also the host of Taste Life Nutrition Radio and Podcast which streams live every Thursday at 10am MT. 

Learn more about Nikki at:

https://www.tastelifenutrition.com/
https://www.linkedin.com/in/nikki-burnett-tastelifenutrition/
https://www.instagram.com/tastelifenutrition/
 https://twitter.com/tastelifenut

Join us as we explore these important aspects of prenatal wellbeing with Nikki Burnett. 🎧💖

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In today's busy world, prenatal wellbeing is crucial for mothers who often carry a lot on their shoulders and may experience stress, which is not always good for growing families. 🌍 During my book writing journey, I interviewed Dr. Leslie Hulsko, an anthropologist, who highlighted the transfer of emotional health from grandmothers to their grandchildren, and the impact of today's health on pregnancy, child development, and future generations. 

In this episode, we welcome Nikki Burnett, a Functional Nutritionist, Health Detective, Founder of Taste Life Nutrition, and creator of Soulful Conception. We will delve into the following topics: 🎙️💡

What is Soulful Conception? 🌟
Why is it important to understand the root cause of chronic diseases or stress that could prevent pregnancy? 💔🚫
Why should chronic conditions be addressed prior to pregnancy? 🤰
What role does nutrition and lifestyle play in prenatal health? 🥦
Tips for preconception planning, which can significantly reduce negative outcomes. ✅⏱️👍

Nikki Burnett is a Functional Nutritionist, Health Detective, Founder of Taste Life Nutrition, and creator of SoulFul Conception – PurposeFull Living for a Healthy Body, a Healthy Pregnancy, and a Healthy Baby. Her program focuses on preconception planning for growing families as well as future. She is also the host of Taste Life Nutrition Radio and Podcast which streams live every Thursday at 10am MT. 

Learn more about Nikki at:

https://www.tastelifenutrition.com/
https://www.linkedin.com/in/nikki-burnett-tastelifenutrition/
https://www.instagram.com/tastelifenutrition/
 https://twitter.com/tastelifenut

Join us as we explore these important aspects of prenatal wellbeing with Nikki Burnett. 🎧💖

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14664537 Sun, 10 Mar 2024 21:00:00 -0400 1547 1 11 full false Wellbeing : A Top Priority for Employee Retention Wellbeing : A Top Priority for Employee Retention  Tune in to my conversation with Chief People Officer and Executive Coach, @Alicia Gill in this week’s episode of 9 to 5 wellness.

In today's fast-paced work environment, where reskilling and recruiting are constant challenges for managers, 💼 focusing on employee wellbeing has become a top priority for retaining talent. 

Reskilling to keep up with the rapid pace of technological advancements while navigating pandemic-induced resignations has put additional pressure on managers to bridge the skills gap within their teams. ⚡️

🌟Join us as we explore the importance of investing in employee wellbeing programs to foster a culture of wellness and enhance retention rates. 

💰This shift towards prioritizing employee wellbeing not only benefits the workforce but also helps in mitigating the financial and non-financial costs associated with recruiting and training new employees. 💼

📝 The key topics that we have dived into are:

1️⃣ The Financial and non-financial costs of recruiting and training new employees?

2️⃣ How a culture of well-being leads to employee retention?

3️⃣ Is the great resignation behind us?

4️⃣ How has the great resignation driven higher salaries?

5️⃣ What can professionals do to support their own well-being at work?

Our guest, Alisia Gill is the Founder & CEO of Navista. She brings over 20 years of experience, most recently in the role of Chief People Officer - including being the first ever to hold that role in NYC government. An economist, coach and advisor to Fortune 100 and Inc5000 companies and their employees. 

Alisia Gill helps business & HR leaders avoid the costly impact of losing their critical employees, and empowers professionals to navigate their careers with authenticity and confidence. Alisia is a consultant, executive coach and professional speaker.

You can learn more about Alisia Gill at:

www.navista.co
www.linkedin.com/in/alisiagill

Don't miss out on the valuable insights and practical strategies for prioritizing employee wellbeing in the workplace to keep top talent. 🤝

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]>  Tune in to my conversation with Chief People Officer and Executive Coach, @Alicia Gill in this week’s episode of 9 to 5 wellness.

In today's fast-paced work environment, where reskilling and recruiting are constant challenges for managers, 💼 focusing on employee wellbeing has become a top priority for retaining talent. 

Reskilling to keep up with the rapid pace of technological advancements while navigating pandemic-induced resignations has put additional pressure on managers to bridge the skills gap within their teams. ⚡️

🌟Join us as we explore the importance of investing in employee wellbeing programs to foster a culture of wellness and enhance retention rates. 

💰This shift towards prioritizing employee wellbeing not only benefits the workforce but also helps in mitigating the financial and non-financial costs associated with recruiting and training new employees. 💼

📝 The key topics that we have dived into are:

1️⃣ The Financial and non-financial costs of recruiting and training new employees?

2️⃣ How a culture of well-being leads to employee retention?

3️⃣ Is the great resignation behind us?

4️⃣ How has the great resignation driven higher salaries?

5️⃣ What can professionals do to support their own well-being at work?

Our guest, Alisia Gill is the Founder & CEO of Navista. She brings over 20 years of experience, most recently in the role of Chief People Officer - including being the first ever to hold that role in NYC government. An economist, coach and advisor to Fortune 100 and Inc5000 companies and their employees. 

Alisia Gill helps business & HR leaders avoid the costly impact of losing their critical employees, and empowers professionals to navigate their careers with authenticity and confidence. Alisia is a consultant, executive coach and professional speaker.

You can learn more about Alisia Gill at:

www.navista.co
www.linkedin.com/in/alisiagill

Don't miss out on the valuable insights and practical strategies for prioritizing employee wellbeing in the workplace to keep top talent. 🤝

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14618240 Sun, 03 Mar 2024 12:00:00 -0500 1660 1 10 full false Transformative Travel for Wellness Transformative Travel for Wellness Transformative travel is a type of adventure that helps you step out of your usual routine and see the world from a fresh perspective. It expands your horizons, leading to personal growth.  

Join us 🎧 as we explore the world 🌎 of transformative travel with coach @Sonia Cruz Oro:

✈️ Enriching experience for wellness

💡Catalyst for personal transformation and healing

🧘‍♀️ Integrating wellness into travel itinerary

🏠 Applying practices at home

Tune in to discover valuable tips 💡 on making travel more meaningful and purposeful, leading to a more fulfilling life 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Transformative travel is a type of adventure that helps you step out of your usual routine and see the world from a fresh perspective. It expands your horizons, leading to personal growth.  

Join us 🎧 as we explore the world 🌎 of transformative travel with coach @Sonia Cruz Oro:

✈️ Enriching experience for wellness

💡Catalyst for personal transformation and healing

🧘‍♀️ Integrating wellness into travel itinerary

🏠 Applying practices at home

Tune in to discover valuable tips 💡 on making travel more meaningful and purposeful, leading to a more fulfilling life 🌟

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14567587 Sat, 24 Feb 2024 14:00:00 -0500 1406 1 9 full false How to Design and Launch a Successful Wellbeing Program How to Design and Launch a Successful Wellbeing Program In this episode we will look at the intricacies of designing and launching a successful wellbeing program at work. I’ll share insights, practical tips, and proven strategies to help you create a program that enhances physical, mental, and emotional wellness in your organization. This episode will equip you with the knowledge and tools you need to make a positive impact in your organization by saving cost and increasing productivity through wellness programs. Tune in and discover the key elements to design and launch a successful wellbeing program.

🎙️💼 Designing and launching a wellbeing program at work takes effort, but it's truly rewarding for employees and the organization as a whole. In this episode, we'll take a look at these key 🔑 steps:

1️⃣ Understand the needs of your employees
2️⃣ Identify the goals of the program
3️⃣ Get leadership buy-in
4️⃣ Promote the program among your employees
5️⃣ Encourage employees to participate

Tune in and discover the key elements to design and launch a successful wellbeing program.

#corporatewellness #wellnessatwork #employeewellness #wellbeing #wellness #wellnessconsultant #professionalspeaker

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode we will look at the intricacies of designing and launching a successful wellbeing program at work. I’ll share insights, practical tips, and proven strategies to help you create a program that enhances physical, mental, and emotional wellness in your organization. This episode will equip you with the knowledge and tools you need to make a positive impact in your organization by saving cost and increasing productivity through wellness programs. Tune in and discover the key elements to design and launch a successful wellbeing program.

🎙️💼 Designing and launching a wellbeing program at work takes effort, but it's truly rewarding for employees and the organization as a whole. In this episode, we'll take a look at these key 🔑 steps:

1️⃣ Understand the needs of your employees
2️⃣ Identify the goals of the program
3️⃣ Get leadership buy-in
4️⃣ Promote the program among your employees
5️⃣ Encourage employees to participate

Tune in and discover the key elements to design and launch a successful wellbeing program.

#corporatewellness #wellnessatwork #employeewellness #wellbeing #wellness #wellnessconsultant #professionalspeaker

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14524822 Sun, 18 Feb 2024 10:00:00 -0500 877 1 8 full false Debunking Corporate Wellness Debunking Corporate Wellness In this episode, we will delve into the significance of corporate wellness. As we navigate through a post-pandemic world, prioritizing the well-being of employees has become more crucial than ever before. Organizations can pave the way for success by enhancing various business outcomes, such as employee engagement, customer satisfaction, reduced turnover, and a safer workplace – all through investing in their most valuable asset: their employees.

Join us as we take a deep dive into the realm of corporate wellness, exploring what it truly entails and how to approach programming within the corporate world. Get ready to uncover a wealth of knowledge as we address pressing questions, including:

🌟 What are some of the key benefits of implementing employee wellness programs?
🌟 What are the top three health concerns for employers in the post-pandemic era?
🌟 How can employees actively cultivate a culture of wellness within the workplace?
🌟 What effective methods can employers employ to measure the success of their wellness programs?
🌟 How can coaches and fitness trainers play a significant role in wellness programs and bring invaluable resources to organizations?

We have the privilege of featuring Debbie Bellenger as our esteemed guest on this episode. As the CEO/Founder of DB Fitness and Wellness Solutions, Debbie provides invaluable advisory and education services to individuals and organizations seeking to enhance their business by incorporating wellness programming into their repertoire. With 23 years of experience as a Wellness Director for two hospital systems and a former Senior Vice President of Healthy Living for the South FL YMCA, Debbie brings a wealth of practical insights and expertise to the table.

To learn more about Debbie, be sure to visit her LinkedIn profile: https://www.linkedin.com/in/debbie-bellenger/ and her official website: https://www.debbiebellenger.com.

Together, let's embark on a journey toward a human-centric workplace culture of care, where the responsibility for well-being is shared by all.

🌟🌟🌟 If you enjoyed this episode and are curious about the wellness training and workshops offered by 9 to 5 Wellness, please feel free to email us at info@aeshathair.com.

Discover more about our programs by visiting: https://toneandstrengthen.com/workshops-trainings/.

🌟🌟🌟 Find out additional information about our signature corporate workshops at: https://www.aeshatahir.com/speaking.





Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this episode, we will delve into the significance of corporate wellness. As we navigate through a post-pandemic world, prioritizing the well-being of employees has become more crucial than ever before. Organizations can pave the way for success by enhancing various business outcomes, such as employee engagement, customer satisfaction, reduced turnover, and a safer workplace – all through investing in their most valuable asset: their employees.

Join us as we take a deep dive into the realm of corporate wellness, exploring what it truly entails and how to approach programming within the corporate world. Get ready to uncover a wealth of knowledge as we address pressing questions, including:

🌟 What are some of the key benefits of implementing employee wellness programs?
🌟 What are the top three health concerns for employers in the post-pandemic era?
🌟 How can employees actively cultivate a culture of wellness within the workplace?
🌟 What effective methods can employers employ to measure the success of their wellness programs?
🌟 How can coaches and fitness trainers play a significant role in wellness programs and bring invaluable resources to organizations?

We have the privilege of featuring Debbie Bellenger as our esteemed guest on this episode. As the CEO/Founder of DB Fitness and Wellness Solutions, Debbie provides invaluable advisory and education services to individuals and organizations seeking to enhance their business by incorporating wellness programming into their repertoire. With 23 years of experience as a Wellness Director for two hospital systems and a former Senior Vice President of Healthy Living for the South FL YMCA, Debbie brings a wealth of practical insights and expertise to the table.

To learn more about Debbie, be sure to visit her LinkedIn profile: https://www.linkedin.com/in/debbie-bellenger/ and her official website: https://www.debbiebellenger.com.

Together, let's embark on a journey toward a human-centric workplace culture of care, where the responsibility for well-being is shared by all.

🌟🌟🌟 If you enjoyed this episode and are curious about the wellness training and workshops offered by 9 to 5 Wellness, please feel free to email us at info@aeshathair.com.

Discover more about our programs by visiting: https://toneandstrengthen.com/workshops-trainings/.

🌟🌟🌟 Find out additional information about our signature corporate workshops at: https://www.aeshatahir.com/speaking.





Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14480657 Sun, 11 Feb 2024 12:00:00 -0500 1998 1 7 full false Wellbeing - A Shared Responsibility Wellbeing - A Shared Responsibility 💼🌱Worksites are doing a lot to prevent, arrest, and even reverse chronic diseases and promote health. But worksite didn’t actively sought for the role of being disease prevention experts.  There is always this debate about who is responsible for wellbeing and disease prevention 🤔.

🎙️ In this episode we discussed the importance of creating a supportive workplace culture with our guest Terri Deitz. A culture that values wellbeing as a shared responsibility 🤝. She shares her experience with implementing wellness initiatives, promoting work-life balance, and fostering a sense of community and connection within the workplace. In the workplace, it's important for employers and employees and all sides to be fully committed to this relationship of promoting wellbeing of their team. 

In this episode you will learn about 🤔:

🌟 Whose Responsibility Is Well-Being, anyway?

🌻 Understanding the shared responsibility 

💼 How can employers fulfill their part?

🌱 What is the need for holistic wellbeing programs at organizational level?

✨ What are some steps to be considered when seeking to implement a workplace    wellbeing program? 

Terri Dietz, B.S, Exercise Physiology, CPT who is a highly qualified professional in wellness and exercise. As a WELCOA faculty member, she owns WYAO Hawaii Corporate Wellness, specializing in refining organizational wellness programs. Terri excels in evaluating and enhancing existing initiatives, working closely with clients to implement tailored solutions. Her aim is to cultivate a human-centric workplace culture of care.\

Beyond her professional achievements, she boasts an 18-year career as a Female Aerobic Gymnast and is currently dedicated to open ocean Channel Swimming, including crossing Ka’iwi Channel and most currently the first-ever crossing from Molokini to Lanai.

You can learn more about Terri and connect with her at: 

https://www.linkedin.com/in/terri-levins-dietz-116a3861/

https://www.wyaohawaii.net


Join us as we navigate the path towards a human-centric workplace culture of care, where wellbeing becomes a shared responsibility.

🌟🌟🌟If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

🌟🌟🌟You can learn more about our signature corporate workshops at https://www.aeshatahir.com/speaking

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> 💼🌱Worksites are doing a lot to prevent, arrest, and even reverse chronic diseases and promote health. But worksite didn’t actively sought for the role of being disease prevention experts.  There is always this debate about who is responsible for wellbeing and disease prevention 🤔.

🎙️ In this episode we discussed the importance of creating a supportive workplace culture with our guest Terri Deitz. A culture that values wellbeing as a shared responsibility 🤝. She shares her experience with implementing wellness initiatives, promoting work-life balance, and fostering a sense of community and connection within the workplace. In the workplace, it's important for employers and employees and all sides to be fully committed to this relationship of promoting wellbeing of their team. 

In this episode you will learn about 🤔:

🌟 Whose Responsibility Is Well-Being, anyway?

🌻 Understanding the shared responsibility 

💼 How can employers fulfill their part?

🌱 What is the need for holistic wellbeing programs at organizational level?

✨ What are some steps to be considered when seeking to implement a workplace    wellbeing program? 

Terri Dietz, B.S, Exercise Physiology, CPT who is a highly qualified professional in wellness and exercise. As a WELCOA faculty member, she owns WYAO Hawaii Corporate Wellness, specializing in refining organizational wellness programs. Terri excels in evaluating and enhancing existing initiatives, working closely with clients to implement tailored solutions. Her aim is to cultivate a human-centric workplace culture of care.\

Beyond her professional achievements, she boasts an 18-year career as a Female Aerobic Gymnast and is currently dedicated to open ocean Channel Swimming, including crossing Ka’iwi Channel and most currently the first-ever crossing from Molokini to Lanai.

You can learn more about Terri and connect with her at: 

https://www.linkedin.com/in/terri-levins-dietz-116a3861/

https://www.wyaohawaii.net


Join us as we navigate the path towards a human-centric workplace culture of care, where wellbeing becomes a shared responsibility.

🌟🌟🌟If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

🌟🌟🌟You can learn more about our signature corporate workshops at https://www.aeshatahir.com/speaking

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14435843 Sun, 04 Feb 2024 11:00:00 -0500 1519 1 6 full false Uncovering the Impact of Employee Wellness Programs Uncovering the Impact of Employee Wellness Programs In this podcast episode, we discuss the importance of prioritizing employee wellness in businesses. A lot of the organizations are still trying to understand the why they should implement wellbeing programs.

  • These programs help to combat chronic diseases, outpacing any other organization and group in these efforts. 
  • Wellness programs not only benefit employees, but also managers, teams, and the organization.
  • Taking care of the people within your organization, has a positive impact on company culture.
  • Happy and healthy employees are more productive when they feel supported by wellness programs.

We explore how these programs have a cascading effect, improving various aspects of the workplace.  Join us as we delve into the significance of employee wellness and its wide-ranging benefits for everyone involved. 

You can learn more about Aesha’s corporate wellness programs at:

Website: www. https://toneandstrengthen.com/workshops-trainings/

.com

IG: https://www.instagram.com/tone_and_strengthen

FB: https://www.facebook.com/tone_and_strengthen

 

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about her signature workshops at https://www.aeshatahir.com/speaking

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In this podcast episode, we discuss the importance of prioritizing employee wellness in businesses. A lot of the organizations are still trying to understand the why they should implement wellbeing programs.

  • These programs help to combat chronic diseases, outpacing any other organization and group in these efforts. 
  • Wellness programs not only benefit employees, but also managers, teams, and the organization.
  • Taking care of the people within your organization, has a positive impact on company culture.
  • Happy and healthy employees are more productive when they feel supported by wellness programs.

We explore how these programs have a cascading effect, improving various aspects of the workplace.  Join us as we delve into the significance of employee wellness and its wide-ranging benefits for everyone involved. 

You can learn more about Aesha’s corporate wellness programs at:

Website: www. https://toneandstrengthen.com/workshops-trainings/

.com

IG: https://www.instagram.com/tone_and_strengthen

FB: https://www.facebook.com/tone_and_strengthen

 

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about her signature workshops at https://www.aeshatahir.com/speaking

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14391598 Sun, 28 Jan 2024 11:00:00 -0500 482 employee wellbeing, employee wellness, benefits of employee wellness 1 5 full false Prioritizing Sleep Prioritizing Sleep In our fast-paced, technology-driven culture, many of us struggle to get enough sleep. Whether it's spending long hours at work, being glued to our electronic devices that disrupt our natural sleep patterns, or dealing with excessive work stress, these factors prevent us from getting the recommended 7-8 hours of sleep that we need each night. In this episode you’ll learn about:

  • How does sleep tie into our wellbeing?
  • What are the fundamental stages of sleep and why are they important?
  • What are some of the top sleeping disorders and how would you distinguish between sleeping disorder and someone who's going through just stressful phase of or more work and not being able to sleep during those weeks? 
  • How does it affect our productivity?
  • Simple solutions to prioritize good sleep.


You can learn more about Seth at:

Website: www.sleepably.com

IG: https://www.instagram.com/sleepably

FB: https://www.facebook.com/sleepably

 

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> In our fast-paced, technology-driven culture, many of us struggle to get enough sleep. Whether it's spending long hours at work, being glued to our electronic devices that disrupt our natural sleep patterns, or dealing with excessive work stress, these factors prevent us from getting the recommended 7-8 hours of sleep that we need each night. In this episode you’ll learn about:

  • How does sleep tie into our wellbeing?
  • What are the fundamental stages of sleep and why are they important?
  • What are some of the top sleeping disorders and how would you distinguish between sleeping disorder and someone who's going through just stressful phase of or more work and not being able to sleep during those weeks? 
  • How does it affect our productivity?
  • Simple solutions to prioritize good sleep.


You can learn more about Seth at:

Website: www.sleepably.com

IG: https://www.instagram.com/sleepably

FB: https://www.facebook.com/sleepably

 

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14346999 Sun, 21 Jan 2024 07:00:00 -0500 1492 1 4 full false Unlocking Team Dynamics to Enhance Employee Wellbeing Unlocking Team Dynamics to Enhance Employee Wellbeing Organizations today face a myriad of challenges, one of which is team dynamics. building and leading teams are themselves complex undertakings. In this episode we are going to Take a look at why team collaboration is a worthwhile goal for the organization and for employee’s wellbeing with a specialty-trained leader, Ryan Stevens.

  •  What does collaboration in the workplace look like?
  •  Key ingredients for a collaborative team that would lead to happier employees?
  •  Is On-Site Collaboration More Effective than Virtual Collaboration?

You can learn more about Ryan Stevens at: 

LinkedIn: www.linkedin.com/in/RStevensatc

IG: @catalyzingats 

Website: www.catalyzingats.com 

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Organizations today face a myriad of challenges, one of which is team dynamics. building and leading teams are themselves complex undertakings. In this episode we are going to Take a look at why team collaboration is a worthwhile goal for the organization and for employee’s wellbeing with a specialty-trained leader, Ryan Stevens.

  •  What does collaboration in the workplace look like?
  •  Key ingredients for a collaborative team that would lead to happier employees?
  •  Is On-Site Collaboration More Effective than Virtual Collaboration?

You can learn more about Ryan Stevens at: 

LinkedIn: www.linkedin.com/in/RStevensatc

IG: @catalyzingats 

Website: www.catalyzingats.com 

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com

You can learn more about our programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14346951 Sun, 21 Jan 2024 06:00:00 -0500 1836 1 3 full false Stop Overworking and Create Success Stop Overworking and Create Success Maintaining a work-life balance is always important but challenging. The COVID-19 pandemic has rearranged traditional work schedules, and people have been working too much. Many people have been, and still are, working from home. 

In this episode we are chatting with Amelia Noel a Master Certified Coach about overworking and how to gain the balance back. In this episode you’ll learn about:

  • The difference between drive and a dangerous drive or overworking.
  • Threefold consequences of overworking; physical, emotional, and mental.
  • What can corporations do to prevent a situation where their workforce feels burnout. 
  • Five common mindsets or ways of thinking that drive overworking and that create the stress and the overwhelm. 

You can learn more about Amelia at:

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com 

You can learn more about our corporate programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Maintaining a work-life balance is always important but challenging. The COVID-19 pandemic has rearranged traditional work schedules, and people have been working too much. Many people have been, and still are, working from home. 

In this episode we are chatting with Amelia Noel a Master Certified Coach about overworking and how to gain the balance back. In this episode you’ll learn about:

  • The difference between drive and a dangerous drive or overworking.
  • Threefold consequences of overworking; physical, emotional, and mental.
  • What can corporations do to prevent a situation where their workforce feels burnout. 
  • Five common mindsets or ways of thinking that drive overworking and that create the stress and the overwhelm. 

You can learn more about Amelia at:

If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com 

You can learn more about our corporate programs at https://toneandstrengthen.com/workshops-trainings/

You can learn more about Aesha at https://www.aeshatahir.com

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14346862 Sun, 21 Jan 2024 06:00:00 -0500 1715 1 2 full false The Journey Begins: 9 to 5 Wellness Preview The Journey Begins: 9 to 5 Wellness Preview On this show I’ll dive into meaningful discussions with industry leaders from healthcare, technology, finance, human resources, pharmaceuticals, government, and many more, sharing insights on investing in human capital. Such as:

 

🌟 What has helped their organizations gain a competitive advantage?

🌟 How they see the future of employee wellbeing?

🌟 Misunderstandings that are out in the corporate market today 

🌟 Advice to other leaders to create a happier, healthier, and more productive workplace.

 

🎧🎧🎧 9 to 5 Wellness is my contribution to the wellness industry, busy office workers, and C-suite leadership. 

🎧🎧🎧This podcast is in service to hardworking employees and leaders of every organization who we aim to bring wellbeing and understanding through meaningful discussions with industry leaders.

 

😊💫 Let’s get ready to invest our biggest resource, our people 😊💫

Learn more about Aesha Tahir and her Employee Wellbeing programs at: https://www.aeshatahir.com/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> On this show I’ll dive into meaningful discussions with industry leaders from healthcare, technology, finance, human resources, pharmaceuticals, government, and many more, sharing insights on investing in human capital. Such as:

 

🌟 What has helped their organizations gain a competitive advantage?

🌟 How they see the future of employee wellbeing?

🌟 Misunderstandings that are out in the corporate market today 

🌟 Advice to other leaders to create a happier, healthier, and more productive workplace.

 

🎧🎧🎧 9 to 5 Wellness is my contribution to the wellness industry, busy office workers, and C-suite leadership. 

🎧🎧🎧This podcast is in service to hardworking employees and leaders of every organization who we aim to bring wellbeing and understanding through meaningful discussions with industry leaders.

 

😊💫 Let’s get ready to invest our biggest resource, our people 😊💫

Learn more about Aesha Tahir and her Employee Wellbeing programs at: https://www.aeshatahir.com/

Send us Fan Mail

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com 

 Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

]]> Aesha Tahir Buzzsprout-14321462 Tue, 16 Jan 2024 15:00:00 -0500 199 1 1 trailer false