"We are better when we know our boundaries."

As we gear up for the holiday season, boundaries can make all the difference between stress and peace. In this episode, we welcome Lauren Massa to explore how setting boundaries can help us protect our emotional and mental well-being, especially during the holidays.

Lauren is a licensed counselor and clinical trauma clinician practicing in MD and CO. She feels passionately about building a relationship with her clients to strengthen their self-views and heal from the traumas they may have experienced throughout their lifetime. She loves her work with local moms searching for support on reinforcing boundaries and rediscovering their voices and strength, as well as specializing in the neurodivergent and LGBTQI+ communities. In her free time, you will typically find Lauren out enjoying the sunshine with her cats or chickens while on the lookout for good book suggestions!

This episode is full of advice on identifying areas where boundaries are needed, tips for communicating them confidently, and strategies to handle pushback. Whether you need to set limits around holiday gatherings, manage comments about food and body image, or redefine your social circles, we discuss why boundaries matter, how they can strengthen relationships, and why you deserve to set them.

In this episode, we cover:

• The importance of boundaries for emotional wellness
• How to identify where you need boundaries
• Setting boundaries during the holiday season
• Communicating your needs without guilt
• Handling pushback and guilt from family and friends
• Understanding your worth and prioritizing self-care
• Tips for self-boundaries around work, food, and commitments

Connect with Lauren Massa:

• Website: Forest Beach Counseling
• Instagram: @forestbeachcounseling

Upcoming Events from Maria, Tara and Elizabeth:

• Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
• Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
• Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

Have you heard of the power of somatic healing? Join us as we dive deep into the world of somatic healing with licensed clinical social worker and yoga teacher, Ruth Milsten. Discover how to tap into the power of your body to overcome trauma, anxiety, and stress. In this episode, we share practical tips for regulating your nervous system, building resilience, and cultivating a deeper sense of self-compassion.

Ruth Milstein is a licensed clinical social worker, an Imago trained couples therapist, a registered yoga teacher, and owner of Reclaim Wellness Therapy in Annapolis. She specializes in somatic and holistic therapy, for individuals and couples, with a unique approach to healing and well-being.

This episode is brought to you by Hearth Meals. Find out more here: https://www.hearthmeals.com/

Key Takeaways:

• Understanding the Nervous System and exploring the three states of the nervous system: ventral vagal (safe and connected), sympathetic (fight or flight), and dorsal vagal (freeze or shutdown).
• The Power of Somatic Healing and how to use your body as a tool for healing and self-awareness.
• Strategies for coping with stress, regulating emotions, and finding moments of peace.
• The Importance of Community and why you need to connect with others and build supportive relationships to foster healing and growth.
• How to prioritize self-care practices like mindfulness, yoga, and spending time in nature

Connect with Ruth:

Website: https://www.reclaimwellnesstherapy.com/

Instagram: @reclaimwellnesstherapy

Her email: rmilsten@hotmail.com

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

It’s a milestone celebration at Wellness Rebranded! In this special 2-year anniversary episode, you asked and we’re answering! We took all your burning questions from our audience on food, fitness, and feelings and answering them live in this episode.

From tips on boosting energy as a busy mom to tackling burnout, we dive into practical, honest answers. Listen in as we celebrate how far we’ve come and share valuable advice to support your wellness journey!

In this episode:

• Questions from our audience, answered live by us!
• Tips and Advice for Energy Boost Tips for Busy Moms
• The connection between stress hormones, sleep, and lifestyle choices - why does this happen?
• Reducing Inflammation Naturally: Effective non-pill methods, from anti-inflammatory foods to stress management.
• Strategies for finding calm when life feels like too much is happening at once (we have been there too)
• Advice for how to balance intuitive eating with food cravings.
• Insightful tips on setting boundaries, prioritizing self-care, and managing stress.

Upcoming Events and Programs:

• Elizabeth’s 6-Week Group Coaching Program: Nourished and Thriving - Navigate the holiday season with a balanced and joyful approach to eating. More details in the show notes.
• Relax and Renew: An Hour of Progressive Relaxation - Tara De Leon - Virtual and in-person class on November 25th in Annapolis to help you unwind during the busy holiday season.
• Maria’s Emotional Fitness Studio: Monthly wellness events in Annapolis featuring guest speakers and online sessions.

Resources mentioned:

The Secret to Unlocking the Stress Cycle by Emily Nagoski

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

TW: Conversations about Child Loss

In this heartfelt episode of Wellness Rebranded, we dive into the delicate topic of grieving the loss of a child. Our special guest, Marie Burgess, a licensed clinical professional counselor and grief therapist, shares insights on supporting parents through this profound grief journey. With years of experience helping parents process loss, Marie discusses compassionate ways to approach grief, both as someone experiencing it and as a supportive friend or family member.

Whether you are grieving yourself or wish to support someone else, this episode offers compassionate insights and practical tips to navigate the journey of loss.

In our conversation, we discuss:

• Marie’s Path to Grief Counseling and the loss of her son, Harvey.
• The Power of Vulnerability and Connection, and how sharing grief with others can provide critical support and healing.
• How you can support loved ones through loss through their grieving journey
• Practical ways to be present for someone grieving, including specific phrases and gestures that offer true comfort.
• Why avoiding hard emotions doesn’t support healing and how we can create spaces for open dialogue on grief.
• The Importance of Consistent Support and why it’s vital to continue showing up months and even years after a loss.

Connect with Marie:

Instagram: https://www.instagram.com/genuineconnectionspsych/

Website: https://www.genuineconnectionspsychotherapy.com

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

Can you reduce your sugar intake and still follow intuitive eating principles?

In this episode Elizabeth answers this question. Spoiler alert: you absolutely can, but it comes with a few important caveats! We break down the difference between natural sugars and added sugars, discuss diet culture’s war on sugar, and share tips for incorporating gentle nutrition into your life. This episode is perfect for anyone curious about improving their relationship with food, while staying mindful of their sugar intake.

In This Episode:

• The difference between natural sugars and added sugars — and why it matters
• Diet culture demonizes sugar… is it warranted?
• How to reduce or be mindful of your sugar intake without falling into a restrictive mindset that backfires
• Practical tips for balancing gentle nutrition with intuitive eating
• When and how to start focusing on reducing sugar, especially for those new to intuitive eating
• Maria and Tara's real-life struggles with sugar and kids

Uncover Your Invisible Diet

https://elizabethharrisnutrition.com/invisible-diet

Blog Post: How to Reduce Sugar Intake Without Dieting: https://elizabethharrisnutrition.com/blog/practical-ways-to-cut-back-on-sugar?rq=sugar

Beatty’s chocolate cake: https://www.foodnetwork.com/recipes/ina-garten/beattys-chocolate-cake-recipe-1947521

This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

How do you define work-life balance? In this episode, we dive into some of the most valuable career and work-life balance advice you didn’t know you needed!

Have you ever wondered how to answer tough interview questions or how to assert yourself better at work? Today’s guest, Amy Thomas, a seasoned HR expert and founder of Horizon Business Services, brings powerful insights on navigating interviews, setting boundaries, and finding the balance between your work and personal life.

From how to ace job interviews with confidence to the importance of setting firm boundaries (even when it comes to bathroom breaks!), this episode will leave you empowered to feel confident professionally, and prioritize your wellbeing.

In This Episode:

• The importance of reframing tough interview questions to highlight your strengths
• Practical tips for asserting yourself in the workplace
• How to set boundaries to protect your time and wellbeing
• The truth about work-life balance in today’s remote work environment
• How to build self-confidence by changing the way you talk about yourself
• Real-life examples of setting boundaries for long-term success

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

The fitness industry is a hotbed for diet culture and harmful misinformation! From unrealistic body standards on social media to the hidden world of steroids and fad diets, we here at Wellness Rebranded are bringing light to the truth.

In this episode, Tara, Elizabeth and Maria sit down with Michael Ulloa, a personal trainer who’s calling out the fitness industry’s biggest deceptions and helping people take back control of their health – without the toxic myths. We talk about misleading images on social media, how fitness marketing can harm both physical and mental health, and how to tune out the noise to create a fitness and wellness routine that truly works for you.

Michael is an online personal trainer and former occupational therapist from Scotland. He brings his experience and a fresh, holistic perspective to the conversation, helping us to rethink the way we approach health, fitness, and nutrition.

In this episode:

• Michael’s journey from occupational therapy to the fitness world.
• How the fitness industry profits from toxic messaging and keeps people in an unhealthy cycle.
• Why body aesthetics are the wrong measure of health and how to shift focus to sustainable habits.
• Common myths in the fitness industry and why carbs aren’t the enemy.
• The dangers of following unqualified influencers and how to find credible fitness and nutrition advice.
• Steroid use and body image pressures—why this is a growing problem, especially among men.
• How diet culture perpetuates harmful behaviors and how to avoid falling into its traps.
• The role of mental health in wellness and why it’s essential to prioritize it alongside physical fitness.
• Practical tips to bust fitness myths and stay grounded in science-based health.

Connect with Michael:

Instagram: https://www.instagram.com/michaelulloapt/

Join Elizabeth’s free 3-day challenge, •Why Am I Eating This?” here:

https://elizabethharrisnutrition.com/why-am-i-eating-this-challenge

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

Ever wondered why most diets lead to short-term weight loss but long-term frustration? In this episode, we unpack the truth behind why so many diets fail and why regaining weight is more common than you think.

We were inspired by a recent post in a Facebook moms group of a mom asking for weight loss tips - and countless other moms shared their struggles with the cycle of losing weight and gaining it back.

In this episode, we share information about research behind dieting failures, the weight loss industry's misleading tactics, and why we need to rethink what “success” looks like when it comes to improving your health. This episode will help you explore more sustainable ways to improve your relationship with food, exercise, and your body. Learn practical strategies to move away from diet culture and embrace a healthier, happier you.

In this episode:

• Why diets fail in the long term and the research that supports it.
• How diet culture distorts what success looks like in terms of health and weight loss.
• The weight loss industry’s misleading tactics and how it gaslights people into believing weight regain is their fault.
• How to redefine health success by focusing on behavior changes rather than just weight loss.
• Practical tips for building a better relationship with food, exercise, and body confidence.
• Ways to quiet diet culture messaging and find peace with your body.
• Why exercise alone isn’t the answer for intentional weight loss but can enhance overall health and mental well-being.

Episode 88 with Ragen Chastain: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000658730798

Join Elizabeth’s free 3-day challenge, •Why Am I Eating This?” here: https://elizabethharrisnutrition.com/why-am-i-eating-this-challenge

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/