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Episodes
Monday Aug 14, 2023
Monday Aug 14, 2023
This is part 1 of all about cholesterol.In this episode, I share my personal story and my struggle with high cholesterol and I touch on:
1️⃣ Cholesterol levels and what numbers to aim for: including total cholesterol, HDL, LDL, and triglycerides.
2️⃣ Lifestyle factors and cholesterol:- Exercise, food, hormones, stress, and smoking.
3️⃣ The power of health coaching and what is missing from conventional medicine
Remember, always consult with your doctor before making any changes.
Mentioned in the episode:
👉Schedule a free health coaching call and get unstuck and clear on what you need to do be healthier: https://tidycal.com/micheleriechman/free-coaching-call
👉 Share your goal and habits for the week! Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 My Favorite Fish Oil & Omega Test: Finding the perfect balance of omegas is key for healthy cells and reducing inflammation. Learn how to find out your ratio and check out my favorite supplement!
https://www.micheleriechman.com/fish-oil
Favorite green juice:
👉 Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PMhttps://www.kbxdj3trk.com/healthy20/
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://www.micheleriechman.com/freebies
Work with me:
👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
Related episodes:
# 27 | What to Eat to Help You Lose Weight {Top Foods to Eat}
#17 How to Stop Yo-Yo Dieting {Sustainable Weight Loss Tips}
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
Wednesday Aug 09, 2023
Wednesday Aug 09, 2023
Starting this week, I'll be releasing two episodes per week!
As the fall season is approaching it is a great time to adjust your routines. Today, I'll be sharing how I create healthy habits in my own life, and you can get some inspiration for your life. Some topics include:
1️⃣ Variety in Cooking: homemade guacamole, pico de gallo, mango salsa, and more!
2️⃣ Morning time ritual and bedtime rules to be on electronics less and get to be on time
3️⃣ Creating Downtime for Mental & Spiritual Health: Learn how I prioritize my mental and spiritual well-being by creating more downtime in my schedule.
4️⃣ Workout routine: Strength training, HIIT, and yoga
5️⃣ Breakfast: 12-hour fast overnight, morning green juice, fish oil, and vitamin D
It's never too late to prioritize your well-being for a happier, healthier life.
Mentioned in the episode:
👉Schedule a free call and see if the Healthy Habits challenge is for you (If it is past the challenge you can still set up a call and we can work through healthy habits for you): https://tidycal.com/micheleriechman/free-coaching-call
👉 Share your goal and habits for the week! Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 My Favorite Fish Oil & Omega Test: Finding the perfect balance of omegas is key for healthy cells and reducing inflammation. Learn how to find out your ratio and check out my favorite supplement!
https://www.micheleriechman.com/fish-oil
Favorite green juice:
👉 Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PMhttps://www.kbxdj3trk.com/healthy20/
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://www.micheleriechman.com/freebies
Work with me:
👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
Related episodes: #32 | Daily Habits for Weight Loss {3 Healthy Habits}
#18 | 5 Tips for Healthy Weight Loss {How to Stop the Yo-Yo Dieting}
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
Monday Aug 07, 2023
Monday Aug 07, 2023
Are sugar cravings ruling your life? Are you just drawn to sugar and feel out of control around it?
Today I explore the connection between our emotions and our relationship with sugar, uncover the hidden sugars in our everyday foods, and provide tips for managing sugar cravings.
Topics include:
[00:02:16] Why we crave sugar
[00:03:42] Limit added sugars, focus on natural sugars, & food with hidden sugar
[00:08:09] How often should you eat treats? What to eat instead of sugar?
[00:11:36] Organifies Green Juice helps with energy and stress.
[00:13:29] Identify goal, develop habit
Mentioned in the episode:
👉Schedule a free call and see if the Healthy Habits challenge is for you (If it is past the challenge you can still set up a call): https://tidycal.com/micheleriechman/free-coaching-call
👉 Share your goal and habits for the week! Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://www.micheleriechman.com/freebies
Favorite green juice:
👉 Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PMhttps://www.kbxdj3trk.com/healthy20/
Work with me:
👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
Related episodes: #5 | 2 Tips to stop your sugar cravings, ditch the sweets, and stop stress eating for women over 40
#15 | Goodbye Sugar Cravings {Hello Healthy Weight Loss}
#19 | Why am I Craving Sweets All of the Sudden {Stop Sugar Cravings}
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
Monday Jul 31, 2023
Monday Jul 31, 2023
Have you gained weight around your stomach? Do you want to lose belly fat? Are you dreaming of having a flat stomach? In today's episode, I touch on:
The myth of spot reduction
Fat loss versus weight loss
How much body fat should women have
4 types of exercise that help promote belly fat loss
Movement
Strength training
HIIT- High Intensity Interval Training
Core training
Mentioned in the episode:
👉Schedule a free call and see if the Healthy Habits challenge is for you (If it is past the challenge you can still set up a call): https://tidycal.com/micheleriechman/free-coaching-call
👉 Share your goal and habits for the week! Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 5-Day Core Challenge: In just 5 minutes a day you will learn how to correctly train your core!
https://www.micheleriechman.com/freebies
Favorite green juice:
👉 Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & goldhttps://www.kbxdj3trk.com/healthy20/
Work with me:
👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
Related episodes: #9 Get in Shape with Quick Workouts at Home Like My Client Elisa
#22 | How to Get Back in Shape {Getting Stronger & Staying Consistent with Exercise}
# 26 | Simple Steps to Lose Belly Fat and Eat Healthier [Proven Tips]
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
Monday Jul 24, 2023
Monday Jul 24, 2023
Are you done with the yo-yo dieting, but not sure what to do to lose weight? Do you want to eat right, feel healthier, and stay consistent? Are you ready to create a healthy lifestyle you can maintain? 👉Schedule a free health coaching call and let’s figure out what those doable habits for you are! https://tidycal.com/micheleriechman/free-coaching-call
(Healthy Habits Challenge starts 8/14 for private clients only! Set up a free call to get started)Topics covered today include:
Focus on daily actions: Evaluate progress by concentrating on your daily habits and actions rather than obsessing over weight loss.
Measure success beyond weight loss: Look for other ways to gauge your progress, such as how you feel, breathe, and move your body.
Seek sustainable practices: Start a routine that you can maintain in the long term for lasting success, rather than opting for short-term diets.
Push yourself without overwhelming: Find ways to challenge yourself without pushing too hard. Gradual progress is key to avoiding overwhelm.
Make adjustments when needed: Stay flexible and adapt your approach as necessary. Listen to your body and make changes accordingly.
Resources:
👉 Join my private FREE facebook group here. Get connected with other women and encouraged on your health journey: https://www.facebook.com/groups/micheleleefitness
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
Relate episodes: #14 | 3 Mistakes People Make When Trying to Lose Weight
#18 | 5 Tips to Lose Weight in a Healthy Way and Stop the Yo-Yo Dieting {Get Healthy}
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
Monday Jul 17, 2023
Monday Jul 17, 2023
Do you want to eat healthier and feel better? Are you done with yo-yo dieting, but not quite sure what to do? Are you ready to create healthier habits?Topics included in this episode:
- 30-day challenge with her clients centered on movement, hydration, strength training, and picking one nutrition habit, customized to each person
- Physical activity after meals can help utilize the food in the bloodstream and regulate blood sugar levels
- Sedentary lifestyles are common in society and it's important to be intentional about moving regularly.
- There is no one nutrition habit that works for everyone, as people have different goals and capabilities
- Encourages daily movement and at least three strength training sessions per week.
- The difference between movement and exercise, with the former being getting enough steps in and the latter involving getting the heart rate up or muscles burning.
- Eating more whole foods and less processed foods is the basis of eating healthy and feeling better.
- Starting a fall challenge for clients in August.
Resources:
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://tidycal.com/micheleriechman/free-coaching-call
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
👉 Healthy for Life Membership: Fitness programs, nutrition course, and group coaching.
https://www.micheleriechman.com/courses
👉 Get connected with other women and encouraged on your health journey. Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://www.micheleriechman.com/freebies
Relate episodes: #1 | 3 Tips for Losing Weight Over 40 for Women Who Want to Fit Back Into Their Clothes
#16 | 3 Tips to Get Started With Intuitive Eating So You Can Eat Mindfully and Develop Healthier Habits
#18 | 5 Tips to Lose Weight in a Healthy Way and Stop the Yo-Yo Dieting {Get Healthy}
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
Monday Jul 10, 2023
Monday Jul 10, 2023
Do you want to lose weight and get healthy but struggle with motivation? Do you tend to put yourself on the back burner? Do you feel stressed and make no time for yourself?
👉 Healthy for Life Membership: Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
In this episode, I health coach Maya on the importance of prioritizing fitness and self-care, especially in her busy life as a working mom. We will talk about topics such as:
Identifying Fitness Goals and Holding Oneself Accountable
Make a Conscious Choice to Prioritize Fitness
Start with Small, Achievable Goals in Exercise and Nutrition
Identify Realistic Nutrition-Related Goals
Prioritizing Self-Care for Working Women
Recognize the Tendency to Ignore Health Due to Busy Work Life
Set Intentional Steps Each Day to Prioritize Self-Care
Suggests Setting Aside 20 Minutes Each Day for Exercise or Lunch
Taking Breaks, Moving, and Eating for Better Work Performance
Hunger Affects Our Ability to Think and Work
Having a Strong Motivation for Why we are Doing Something is Essential
Journey to Personal Health and Fitness Goals
Prioritizing Health After Having Kids
Suggests Journaling and Deep Breathing to Envision Goals
Visualizing Healthier Living as a Motivation for Self-Care
Mindful Eating and Smart Snacking
Encouraging Intentional Planning of Meals and Avoiding Snacking
Skipping Meals Can Lead to Overeating
Resources:
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://tidycal.com/micheleriechman/free-coaching-call
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
👉 Get connected with other women and encouraged on your health journey. Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://www.micheleriechman.com/freebies
Relate episodes: #23 | Maximizing Your Weight Loss Potential: Why It's More Than Just Diet and Exercise
#21 | Weight Loss Hacks: Simple Techniques to Shift Your Mindset and Achieve Lasting Results
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
Monday Jul 03, 2023
Monday Jul 03, 2023
Are you wondering if it’s possible to improve your metabolism? You know that your metabolism plays a role in weight loss, but not sure if you can actually increase it? Today I’m going to be talking about metabolism, what slows it down, and how to speed it up.
👉 Healthy for Life Membership: Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
Some questions answered in this episode are:
1. What are some common misconceptions about metabolism?
2. How can moving/exercise improve brain function and metabolism?
3. What are some of the factors that lead to a slower metabolism as we age?
4. What are some of the drawbacks to eating more processed foods?
5. How can building muscle mass help to speed up metabolism?
6. What are some ways that the body processes different types of foods differently?
7. How does regular exercise, especially strength training, benefit metabolism?
8. How can sleep affect metabolism and weight loss?
9. What are some Small changes we can make in our diet to improve our metabolism?
10. What are some realistic and achievable changes to our daily routine that can lead to a healthier metabolism?
Resources:
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://tidycal.com/micheleriechman/free-coaching-call
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
👉 Get connected with other women and encouraged on your health journey. Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://www.micheleriechman.com/freebies
Relate episodes: #23 | Maximizing Your Weight Loss Potential: Why It's More Than Just Diet and Exercise #14 | 3 Mistakes People Make When Trying to Lose Weight
#12 | Quick Workouts That Help With Weight Loss for Women in Perimenopause & Menopause
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.
Monday Jun 26, 2023
Monday Jun 26, 2023
Are you wondering what gut health is? How you can actually improve your gut health? And want to some of the worst and best foods for your gut?
👉 Healthy for Life Membership: Fitness programs, nutrition course, and group coaching. Use the code PODCAST to save 50% off your first month.
https://programs.micheleriechman.com/courses/fitness-membership
Topics in this episode are:
What is gut health?
How to improve gut health
Lifestyle choices such as eating in a relaxed environment and getting enough exercise are important for gut healing
Is kombucha good for gut health?
Fermented foods like kombucha are natural probiotic sources for gut health
Starting with small amounts of kombucha or fermented foods if you're not used to them and increase incrementally
Always check the labels to avoid products with a lot of sugar
Worst foods for gut health
Sugar and processed foods containing seed and hydrogenated oils should be avoided
Gluten
The gradual process of eliminating unhealthy foods is critical
How to fix your gut health
Connect with Julie at her website: https://www.julieannwellness.com/
Instagram: https://www.instagram.com/julieannwellness/
Resources:
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://tidycal.com/micheleriechman/free-coaching-call
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
👉 Get connected with other women and encouraged on your health journey. Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://www.micheleriechman.com/freebies
Relate episodes: #18 | 5 Tips to Lose Weight in a Healthy Way and Stop the Yo-Yo Dieting {Get Healthy}#25 | No More Excuses: Quick and Simple High Protein Snacks for a Healthy Lifestyle
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
Monday Jun 19, 2023
Monday Jun 19, 2023
Do you struggle to eat healthy on vacation? Are you not sure how to incorporate healthy eating while your traveling? Do you want to enjoy your vacation but not sabotage your weight loss goals?
In this episode, I share my top tips I use for myself and for my clients so they can enjoy their vacation, but also eat well!
Three tips for eating healthy while on vacation:
1. Starting with a healthy breakfast
2. Packing healthy snacks
3. Choosing healthy options when eating out
Also discussed:
Emphasis on whole foods and avoiding inflammatory oils and sugar
The goal of enjoying a vacation without sabotaging weight loss goals
Addressing the struggle of incorporating healthy eating while traveling
Resources:👉 Healthy for Life Membership: A budget-friendly solution to your fitness & nutrition needs: https://www.micheleriechman.com/courses
👉Schedule a free health check-up call and let’s figure out how to get and keep you on the right path! https://tidycal.com/micheleriechman/free-coaching-call
👉Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice & goldhttps://www.kbxdj3trk.com/healthy20/
👉 Get connected with other women and encouraged on your health journey. Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 Connect on Instagram: https://www.instagram.com/micheleriechman/
👉 Discover more about my Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://www.micheleriechman.com/freebies
Related episodes:
#4 | 3 Ways to Eat Healthy When You Are on the Go | Meal Prep Ideas for When You Busy
#16 | 3 Tips to Get Started With Intuitive Eating So You Can Eat Mindfully and Develop Healthier Habits
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
*Affiliate links are mentioned that I do make a commission from.