Do you find yourself blaming your sedentary desk job or your age for why you’re in pain? If so, this episode is for you!
Dr. Nicole Turnbow is a physical therapist who founded Body in Motion, a comprehensive physical therapy practice in Bloomfield, CT (and Avon, CT coming soon!!), and is on a mission to encourage others to move and work around their pain to continue to get stronger and improve mobility.
In this episode, Steph and Nicole discuss the importance of keeping your body in motion and how being in the same position for extended periods of time causes a lack of mobility which impacts your ability to move and causes more complications down the road.
1:30 – Dr. Nicole Turnbow’s education and background
5:33 – who is entrepreneurship for?
8:26 – Nicole’s mission with “Body in Motion”
10:40 – is sitting really that bad?
12:28 – complications of immobility
13:43 – navigating the excuse “I’m just getting old”
15:23 – your pain may be a result of your lack of exercise
17:05 – how to continue to move without causing pain and losing strength + mobility
17:24 – what a session at Body in Motion looks like
18:43 – dry needling modality
20:07 – short term vs long term relief
21:10 – more modalities used in a physical therapy session at BIM
22:22 – soft tissue mobilization vs joint mobilization
24:00 – how Body in Motion supports and holds you accountable in your exercises at home
28:28 – which is more beneficial: warming up or cooling down/stretching
30:54 – top three injuries treated at BIM
38:09 – when to stretch and when to strengthen
43:55 – top three ailments treated at BIM
48:45 – don’t “check out” while strength training
50:08 – Dr. Nicole’s top takeaway from this episode

FOLLOW
Follow for episode sneak peaks: @blissuppodcast
Follow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephf
Follow to balance your wellness and life: @flexiblewellness
Elevate to your highest self www.flexiblewellness.net
Today’s guest Dr. Nicole Turnbow: @bodyinmotion.pt

RESOURCES
Apply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self
Become Your Own Healer – self-paced, online course to become your own healer and win at life

*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

“Woo-woo” modalities are those unconventional beliefs regarded as having little or no scientific basis. In this episode, Steph shares her personal experiences with these type of holistic approaches to heal your body, mind, and soul; and her opinion on the benefits of these practices.
1:27– what the heck is “woo-woo”
1:55 – NEW episode occurrence
4:04 – protect your energy
6:50 – practices to protect energy
9:43 – are essential oils safe?
14:18 – bliss natural product line
15:01 – positive affirmations
18:53 – cold exposure therapy
20:53 – grounding/earthing
21:27 – possible herbal supplementation
22:13 – this episode’s growth work

FOLLOW
Follow for episode sneak peaks: @blissuppodcast
Follow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephf
Follow to balance your wellness and life, and become your own healer: @flexiblewellness
Elevate to your highest self www.flexiblewellness.net

RESOURCES
Apply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self

Become Your Own Healer – self-paced, online course to become your own healer and win at life

Guide to Safely and Effectively Use Essential Oils

Shop my Bliss Natural Products

*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

The pain that you’re feeling may not be physically-related, but it could be emotionally-related. Just like toxins can build up in the body, so can emotions. In this episode, Steph discusses how and why emotions can become trapped in the body, and what to do to release these emotions to avoid any uncomfortable symptoms or conditions that may occur as a result.
1:25 – what are emotions
2:08 – identifying the actual emotion you’re feeling
3:23 – stored emotions in the body
3:46 – how to release emotions
4:38 – The Emotion Code testimonial
5:34 – if we don’t heal emotional pain
5:44 – where we store emotions
6:10 – trapped emotions causes blockages
6:30 – my own experience with trapped emotions
7:50 – distracting yourself is a temporary “fix”
8:31 – responding based on your unprocessed trauma and emotions
9:15 – take responsibility of your experiences
9:41 – generational trauma
11:50 – this episode's growth work
12:17 – practice to release emotions

FOLLOW
Follow for episode sneak peaks: @blissuppodcast
Follow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephf
Follow to balance your wellness and life, and become your own healer: @flexiblewellness
Elevate to your highest self www.flexiblewellness.net

RESOURCES
Apply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self

Become Your Own Healer – self-paced, online course to become your own healer and win at life

Nelson, B. The Emotion Code

*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

NO PAIN, NO GAIN… wait, what? As athletes and gym-goers alike, we’ve always been told to push through pain, but are we actually causing a disservice to our optimal performance and ability? I’m so happy to have Megan Dunn on this episode to talk about how to correct physical pain that we may be feeling, and WHY we may be in pain.
Megan has been a certified Personal Trainer, Group Exercise Instructor, and certified Nutrition Coach for close to two decades, and she *JUST COMPLETED* her Corrective Exercise Specialization through NASM – congratulations Megan!! She has a wide range of expertise from teaching bootcamp style classes to more reflective mind-body techniques like mat pilates, core stability exercises, and deep tissue myofascial therapies. She is also the owner of a spin and fitness studio, Megaphone Fitness, in Baltic, CT. Megan is passionate about empowering optimal movement through evidence-based corrective exercise.
In this episode, Steph and Megan discuss the source of pain and why it may not be what you think it is. We explore the Corrective Exercise Continuum Model, and share steps on how to get to the root cause of your pain so you can continue to do the things you love.

2:07 – Megan’s experience with chronic pain
4:38 – rebuilding movement patterns
8:41 – hardware vs. software
9:50 – nervous system contribution
10:29 – why are you in pain?
13:25 – how to get the most out of your recovery
19:45 – your pain might not originate where you think it does
23:50 – four phases of the corrective exercise continuum (inhibit, lengthen, activate, integrate)
37:45 – five points of the body that needs to work together
39:37 – what to do if you’re experiencing pain
42:42 – how to prevent pain in the future (find, feel, flex, fuel)
53:00 – how to work with Megan

FOLLOW
Follow for episode sneak peaks: @blissuppodcast
Follow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephf
Follow to balance your wellness and life, and become your own healer: @flexiblewellness
Elevate to your highest self www.flexiblewellness.net
Today’s guest: Megan Dunn

RESOURCES
Apply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self
Become Your Own Healer – self-paced, online course to become your own healer and win at life
Work with Megan Dunn
Call or Text: 860-969-0006
megan@megaphonefitness.com
156 Willimantic Road | Baltic, CT 06330

*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

I am thrilled to have Riley join us on Bliss Up Podcast today! Riley comes from an athletic background as a competitive gymnast for 10+ years. She has her B.S. in Psychology, and combines that with her passion for fitness to deliver a challenging and creative workout at [solidcore] that will build you mentally and physically. She will take you on a spiritual journey with a focus on freeing yourself of limitations, letting go of expectations, and creating a judgment-free space to explore your goals — both in fitness and life.

In this episode, Steph and Riley discuss how exercising not only positively impacts your physical health, but also the amazing benefits it has on your mental health. We also learn more about [solidcore] and how this could be a great modality to add into your exercise regime!

1:27 – Riley’s background
2:30 – different fitness boutiques
5:38 – [soliDCore] origin
6:07 – what kind of workout is [solidcore]
7:42 – my experience with this type of workout
9:52 – mind/muscle connection
12:29 – what is a [solidcore] sweat lana
14:33 – how to introduce new clients to [solidcore]
15:30 – neutral pelvis position for exercise and life
21:21 – how [solidcore] coaches program for class
24:21 – the importance of a GOOD coach in a fitness class
28:10 – exercising for mental health
31:30– different types of workout to improve mental health
32:30 – volume and intensity of exercise can impact mental health
33:15 – the importance of recovery
39:46 – community aspect for mental health
43:38 – who is [solidcore] for
44:10 – [solidcore] memberships

FOLLOW
Follow for episode sneak peaks: @blissuppodcast
Follow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephf
Follow to balance your wellness and life, and become your own healer: @flexiblewellness
Elevate to your highest self www.flexiblewellness.net
Follow today's guest Riley O'Hanlon

RESOURCES
Apply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self
Become Your Own Healer – self-paced, online course to become your own healer and win at life
Learn about [solidcore]

*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

Picture this: you just started working out and you’ve been going HARD in the gym every. single. day... but then you started feeling reallly sore so you skipped a day, and then another day, and then another day, and then you just give up. Sound familiar? We know exercising is essential for our well-being, so we may tend to over-do it thinking if we work out more it's better, right? Not exactly. In this episode, Steph discusses the consequences of working out too much, and how to balance your fitness to safely challenge yourself while still making progress.

– benefits of exercising
– balanced approach to fitness
5:06 – ayurvedic approach to fitness
– signs of overtraining
– enhance your training: include a variety of training
– my personal experience with overtraining
– enhance your training to make life easier
– when to challenge yourself and when to slow down
– cycle syncing your fitness
– how I schedule my workouts
15:47 – slowing down isn’t bad
– different seasons of life = different training styles/schedules
– how I can help you on your fitness journey

FOLLOW
Follow for episode sneak peaks: @blissuppodcast
Follow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephf
Follow to balance your wellness and life, and become your own healer: @flexiblewellness
Elevate to your highest self www.flexiblewellness.net

RESOURCES
Apply for 1:1 Wellness + Fitness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self
Become Your Own Healer – self-paced, online course to become your own healer and win at life

*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*

I am thrilled to have Dr. Paulina Miklosz DNP, APRN FNP-BC here with us today!
Dr. Paulina Miklosz is the proud owner of Higher Med – a health & wellness clinic in Plainville, CT specializing in cannabis medicine & integrative health. With over 16 years of experience in healthcare, Paulina founded Higher Med with the purpose of providing a more comprehensive & informational experience to patients looking to explore cannabis as medicine. She has certified hundreds of CT citizens for their medical cannabis cards and led many educational forums & presentations on cannabis medicine at local libraries, senior centers, and health conferences. Paulina is a member of the American Cannabis Nurses Association and the Society of Cannabis Clinicians. She has also worked directly with world-renowned cannabis physician Dr. Dustin Sulak to better understand cannabis' role in the treatment of refractory conditions. She is fluent in Spanish and Polish and is passionate about bringing awareness to cannabis as medicine to communities where cannabis remains stigmatized.

In this episode, Paulina and Steph discuss using cannabis as medicine to improve your most bothersome symptoms and optimize your health safely and effectively.

1:07 – about our guest, Dr. Paulina Miklosz
1:17 – why Dr. Paulina founded Higher Med
2:18 – the stigma of cannabis
2:42 – Paulina’s background on the human body
4:31 – a consumer’s mindset
4:18 – using cannabis therapeutically
5:52 – what to do if you’re hesitant of THC
9:33 – what is the endocannabinoid system
9:55 – future of healthcare?
11:11 – CBD vs THC
13:01 – difference between sativa and indica
15:25 – prior experience may impact your current cannabis experience
17:42 – benefits of cannabis for healing
21:00 – benefits of a certified practitioner guiding you on your medical card journey
22:06 – cannabis and impacts on nervous system
23:25 – cannabis for PTSD
24:44 – cannabis for inflammation, neurological disorders, and cancer
26:25 – differences between methods of consuming cannabis
28:32 – cannabis tolerance/dosage
29:41 – benefits of a tolerance break
32:00 – cannabis for athletic recovery
36:50 – potential issues with using cannabis
41:50 – the process of becoming a Higher Med client
44:04 – recreational/adult-use vs. medical-use at dispensary
49:44 – precautious for cannabis-use
51:29 – preferred dispensaries in CT
58:15 – how to contact Higher Med

FOLLOW
Follow for episode sneak peaks: @blissuppodcast
Follow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephf
Follow to balance your wellness and life, and become your own healer: @flexiblewellness
Elevate to your highest self www.flexiblewellness.net

RESOURCES
Apply for 1:1 Wellness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self
Work with Dr. Paulina Miklosz - Located in Downtown Plainville, CT
DM on instagram @highermedct or call 959-900-8206

*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice.

You have the innate ability to heal, you just have to know what your unique body needs. In this episode, Steph discusses the importance of knowing how to heal yourself, and walks you through various natural modalities to do so. Become a master of yourself, so you don't have to rely on other people or things to feel good.

– why you should learn to heal yourself
– heal yourself physically
– heal yourself mentally
– heal yourself emotionally
– heal yourself spiritually
– why you can't heal yourself
– how I can support you in healing yourself
– sneak peak of next episode!!

FOLLOW

Follow for episode sneak peaks: @blissuppodcast
Follow for simple swaps and habits to naturally shift from burnout to bliss: @blisswithstephf
Follow to balance your wellness and life, and become your own healer: @flexiblewellness
Elevate to your highest self www.flexiblewellness.net

RESOURCES

Apply for 1:1 Wellness Coaching – my personalized private coaching will guide you in transforming your body, mind, and life so you can elevate to your highest self

Bliss Shop – my natural, pure essential oil products curated with love for YOU, to alleviate uncomfortable symptoms and support your body and mind

Guide to Essential Oils – my ebook to safely and effectively use essential oils to feel your best in a low-tox way

My favorite herbal supplements to give yourself a little extra support – use my code STEPHANIE15 for a discount!

Enroll in the CONNECT course

Enroll in the FLUSH course

Become Your Own Healer – self-paced, online course to become your own healer and win at life

*This podcast represents the opinions of the hosts and their guests. The content presented in the podcast is for entertainment and informational purposes only and is not intended to replace professional medical advice. We are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast.*