Summary

In this episode of Wellness Hustle, host Sasha discusses the often-overlooked impact of alcohol on wellness. She emphasizes that while alcohol is normalized in social settings, it is fundamentally a toxin that disrupts bodily functions, including sleep, hormone balance, and gut health. Sasha shares her personal journey of reducing alcohol consumption and offers alternatives for relaxation and socializing without alcohol. The episode concludes with practical recovery tips and a call for mindfulness in drinking habits.

Takeaways

Alcohol is a toxin that disrupts bodily functions.
Daily drinking can compound negative health effects.
Healthy mocktails can replace alcoholic beverages.
Alternatives like ashwagandha can help with relaxation.
Hydration is crucial after drinking alcohol.
Skipping the 'hair of the dog' aids recovery.
Knowledge about alcohol's effects empowers better choices.
Mindful drinking can enhance overall wellness.
Celebration is important, but moderation is key.
Creating a recovery plan can help manage alcohol's impact.

Chapters

00:00 The Paradox of Wellness and Alcohol
06:04 Shifting Perspectives: From Alcohol to Mocktails
11:16 Empowerment Through Knowledge and Mindful Drinking
13:33 Kickoff Motivation
13:34 The Power of Consistency

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity & vitality

💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world

Summary

In this episode of Wellness Hustle, host Sasha discusses the concept of intermittent walking, a simple yet effective wellness habit that can significantly improve health. The conversation covers the benefits of short, intentional bursts of walking throughout the day, inspired by research on exercise snacks and the lifestyles of people in blue zones. Sasha provides practical tips for incorporating intermittent walking into daily routines, introduces the Japanese hit walking method, and emphasizes the importance of consistency in building new habits. The episode concludes with a reminder that effective movement doesn't require extensive time or special equipment, making it accessible for everyone.

Takeaways

Five minute walks can significantly improve health.
Intermittent walking is rooted in research on exercise snacks.
NEAT refers to non-exercise activity thermogenesis.
Walking helps regulate blood sugar and improve mood.
You can implement walking without changing clothes.
Consistency is crucial for building new habits.
The Japanese hit walking method incorporates fast bursts.
Interval walking can enhance cardiovascular fitness.
Walking can be done anywhere, anytime, with no special equipment.
Intermittent walking is a game changer for fitness.

Chapters

00:00 The Power of Intermittent Walking
06:24 Implementing the Japanese HIT Walking Method
08:55 Benefits of High-Intensity Interval Walking
10:41 Kickoff Motivation
10:42 The Power of Consistency

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity & vitality

💊 ENERGYbits Algae Tablets — 20% OFF superfood spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world

Summery

In this episode, Sasha discusses the importance of packing nutritious lunch boxes for children, emphasizing how the right foods can fuel their brains and enhance focus, mood, and overall well-being. She provides practical tips on smart ingredient swaps and highlights key foods that support brain development, ultimately advocating for balanced meals that include protein, healthy fats, and fiber.

Takeaways

Packing lunch is about fueling kids' brains.
Protein helps in making neurotransmitters like dopamine.
Healthy fats are crucial for memory and mood stability.
Fiber and complex carbs stabilize blood sugar levels.
Smart swaps can make healthy lunches easy.
Look for clean ingredients in packaged foods.
Eggs are rich in choline for memory support.
Berries are high in antioxidants for brain health.
Balance is key: protein, fat, and fiber at every meal.
Engage with the community by sharing lunchbox ideas.

Chapters

00:00 The Importance of Brain Food for Kids
09:06 Power Foods for Brain Development
11:48 Kickoff Motivation
11:49 The Power of Consistency
11:59 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity, and vitality

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world 💛

Want it formatted for your website or email too? I can do that next!

Here is your FREE LUNCH BOX GUIDE -> https://b13aa3a5-6dea-4fa1-a938-c2a6211b2d75.usrfiles.com/ugd/b13aa3_841aeaf6fbae43d1a642f280bc8a071f.pdf

Summary

In this episode, Sasha discusses the transition into the back-to-school season and how it presents an opportunity for parents, especially mothers, to reset their routines and prioritize self-care. She emphasizes the importance of reclaiming time and energy, setting seasonal wellness goals, and scheduling personal activities to maintain balance and well-being. The conversation encourages listeners to take small, intentional steps towards self-care and to view the school year as a time for personal growth.

Takeaways

The back to school season is the perfect time to reset your own habits.
You don't need hours, just small intentional pockets of time matter.
Schedule your wellness activities to ensure they happen.
The school year is your year too, not just for the kids.
Plan your events according to your energy levels throughout the day.
Build a back to school self-care ritual to maintain balance.
Small changes can lead to significant improvements in well-being.
Prioritize your own needs to better support your family.
Use the seasonal shift as a mini new year reset for wellness goals.
Engage with the community by sharing your new rituals.

Chapters

00:00 Back to School: A Time for Reset
04:56 Setting Seasonal Wellness Goals
08:58 Building a Self-Care Ritual for Success
09:50 Kickoff Motivation
09:51 The Power of Consistency

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity, and vitality

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world 💛

Summary

In this episode of Wellness Hustle, host Sasha explores the intersection of astrology and fitness by matching each zodiac sign with their ideal workout. From Scorpios who thrive on intensity to Pisces who prefer flow-based activities, Sasha provides tailored fitness tips and mantras for each sign, encouraging listeners to embrace their cosmic energy in their workout routines. The episode concludes with a challenge for listeners to try their zodiac workout and share their experiences.

Takeaways

Wellness can be fun and personalized through astrology.
Each zodiac sign has unique traits that influence workout preferences.
Scorpios excel in intense workouts like heavy lifting and hot yoga.
Aries thrive on competitive and high-energy workouts like HIIT.
Taurus benefits from strength training and creating a luxurious workout space.
Gemini enjoys social and varied workouts to keep engagement high.
Cancers prefer nurturing and cozy workouts like yoga and scenic walks.
Leos shine in performance-based workouts like Zumba and boxing.
Virgos focus on precision and progress tracking in their workouts.
Libras seek balance and harmony in their fitness routines.

Chapters

00:00 Zodiac and Workouts: An Introduction
05:30 Gemini: Social Butterflies and Engaging Workouts
09:49 Sagittarius: Explorers and Adventurous Fitness
13:33 Kickoff Motivation
13:34 The Power of Consistency
13:44 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity, and vitality

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world 💛

Summary

In this episode, Sasha, a personal trainer and nutritional therapy practitioner, shares her journey into dog nutrition, emphasizing the importance of proper diet for pets. She discusses her experiences with her dog Rudy, who faced health issues due to kibble, and how transitioning to home-cooked meals significantly improved his health. Sasha highlights the dangers of processed dog food, particularly kibble, and offers practical tips for pet owners to enhance their dog's nutrition. She also recommends resources for further learning about dog nutrition.

Takeaways

Sasha shares her personal story of dog nutrition.
Kibble can lead to health issues in dogs.
Home-cooked meals can improve a dog's health.
Dogs are often fed ultra-processed foods.
Over 50% of dogs in the US are overweight.
Kibble is made with low-quality ingredients.
Small changes in diet can make a big difference.
Sardines and eggs can be healthy toppers for kibble.
A dog's carbohydrate requirement is zero.
Resources like 'The Forever Dog' can help pet owners.

Chapters

00:00 Introduction to Dog Nutrition Journey
06:06 The Impact of Nutrition on Dog Health
12:19 Practical Tips for Improving Dog Diet
14:51 Resources and Recommendations for Dog Owners
17:27 Kickoff Motivation
17:28 The Power of Consistency
17:38 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

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Connect with The Wellness Hustle
Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
Connect with Sasha directly.

Links & Resources Mentioned

JOVA Smoothie Kit — 15% OFF with code SASHA15

Glowtail Guide — Sasha’s mocktail recipe book

5-Day Reset Program — High-protein breakfasts + 10-minute workouts

Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

Essential Amino Acids — 15% OFF for muscle recovery & growth

NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world 💛

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity, and vitality

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world 💛

Want it formatted for your website or email too? I can do that next!

Summary

In this episode, Sasha discusses how to make healthier snack choices while traveling, particularly at gas stations. She emphasizes the importance of maintaining stable blood sugar levels and provides practical tips for selecting better snack options, including protein sources, healthy fats, and hydration. Sasha also shares ideas for creating a makeshift charcuterie board from gas station items and offers advice on preparing for travel with a grab-and-go snack kit.

Takeaways

You don't have to choose between starving and sabotage.
It's not perfect, but it's better than nothing.
To keep blood sugar stable, include protein, fat, and fiber.
Look for low sugar brands of jerky.
Boiled eggs are often available at gas stations.
Small packs of raw nuts are a good option.
Water is the best drink choice.
Avoid sugary granola bars and protein shakes.
Create a grab-and-go snack kit for travel.
Share these tips with friends who travel often.

Chapters

00:00 Navigating Gas Station Snacks
04:10 Creating Your Charcuterie Board
08:32 Kickoff Motivation
08:33 The Power of Consistency
08:43 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 15% OFF with code SASHA15

🍹 Glowtail Guide — Sasha’s mocktail recipe book

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts

💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength & recovery

⚡ Essential Amino Acids — 15% OFF for muscle recovery & growth

🍒 BodyHealth Reds — 15% OFF antioxidant-packed support for energy, immunity, and vitality

💧 NEEDED Hydration — 15% OFF clean electrolytes to support focus, energy & recovery

🗓️ Schedule a free consultation with Sasha

Have a question or a topic you want Sasha to cover? DM her anytime.
If you loved this episode, take 30 seconds to leave a review — it means the world 💛

Summary

In this episode of Wellness Hustle, host Sasha discusses the importance of managing blood sugar levels through smart snacking. She shares her top three snack essentials that help maintain energy and focus during busy days. The conversation emphasizes the significance of choosing healthy snacks, such as raw nuts, quality protein bars, and EAA Body Health Reds, to support overall wellness and prevent energy crashes. Sasha also highlights the strategic approach to snacking, positioning it as a survival tool for navigating a hectic lifestyle.

Takeaways

High blood sugar crashes can lead to irritability and mental fog.
Snacks can help maintain energy and focus during busy days.
Raw nuts provide healthy fats, protein, and fiber.
Choosing a protein bar with minimal sugar is crucial.
EAA Body Health Reds can enhance energy and mental clarity.
Snacks should be viewed as survival tools.
Pre-portioning snacks can prevent overeating.
Quality ingredients in snacks are essential for health.
Hydration and nutrients can be combined in a single drink.
Strategic snacking can replace unhealthy vending machine options.

Chapters

00:00 Understanding Blood Sugar Crashes
05:01 Choosing the Right Protein Bar
09:37 Snacking as a Survival Tool
09:55 Kickoff Motivation
09:57 The Power of Consistency
10:07 ElevenLabs_2025-01-21T05_10_45_Aria_pre_s50_sb75_se0_b_m2.mp3