Summary

In this episode, Sasha discusses the importance of enjoying treats as part of a wellness philosophy. She emphasizes that wellness is not about deprivation but about intentional enjoyment of food. Sasha shares three key tips for mindful indulgence: eat protein first, slow down to savor treats, and prioritize quality over quantity. The conversation highlights the joy of food and the significance of making eating a special experience.

Takeaways

You can enjoy your favorite treats without guilt.
Wellness is about intentional enjoyment, not deprivation.
Eating protein first helps regulate blood sugar.
Savoring food enhances the enjoyment experience.
Quality ingredients make a significant difference in treats.
Mindful eating is about being present during meals.
Choose special treats over mass-produced options.
Eating should be a joyful and social experience.
Indulging in quality food can be a form of self-care.
Wellness is about choosing quality and enjoying it fully.

Chapters

00:00 The Joy of Treats: A Wellness Philosophy
08:52 Quality Over Quantity: Savoring Life's Indulgences
09:52 Building a Supportive Community

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

✨ Links & Resources Mentioned

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

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

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

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

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

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

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode of Wellness Hustle, Sasha discusses the critical role of identity in achieving wellness goals. She emphasizes that simply changing habits or routines is not enough; one must also shift their mindset and self-perception to see lasting results. By adopting a new identity and taking small, manageable steps, individuals can create sustainable change in their lives. The conversation highlights the importance of aligning thoughts and actions with the desired outcomes, ultimately leading to a more fulfilling wellness journey.

Takeaways

Change feels hard and how shifting who you are.
Results don't come from willpower alone.
You have to start seeing yourself as a new person.
Your thoughts must align with the version of you who already has what you want.
Most people struggle to get the results they want.
You want to adopt one thought or identity-based habit at a time.
What would the future me who already has the results do today?
Your lasting change is not about doing more, it's about becoming more.
Don't just change your plan, change your identity.
Thank you for listening, learning, and hopefully going out there and implementing.

Chapters

00:00 The Challenge of Lasting Change
05:22 Aligning Thoughts with Desired Identity
09:56 Embracing Your New Identity
10:30 Building a Supportive Community

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 — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

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

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

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

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

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

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode, Sasha discusses the critical role of goal setting in achieving wellness and fitness objectives. She introduces the SMART goals framework, emphasizing the importance of setting specific, measurable, achievable, relevant, and time-bound goals. Sasha explains how to break down big goals into smaller, actionable steps and the necessity of scheduling these steps to ensure accountability and progress. The conversation highlights the significance of both big and small goals in the journey towards personal wellness and success.

Takeaways

You don't know where you're going, so how will you know if you arrived?
SMART goals is the most critical thing you can do for yourself.
Big goals will inspire you, but it's the small daily steps that will help you achieve them.
If it's not on your calendar, it won't happen.
Schedule your workouts first in the morning maybe.
Pick one big goal, write it down.
You need to know how to set them correctly.
You wanna stretch yourself, but you wanna keep it realistic.
You always wanna ask same questions for the small goals.
Treat your workout, your meal prep and self care as an appointment.

Chapters

00:00 The Importance of Goal Setting
03:54 SMART Goals Framework
08:35 Building a Supportive Community

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 — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

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

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

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

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

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

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summery

In today’s Coffee Break episode, Sasha dives into the power of presence and the old saying, “Where the mind goes, energy flows.” If you’ve ever caught yourself zoning out during a workout—or even in daily life—you’ll learn why undivided attention is the secret to getting better results. Sasha explains how the mind-body connection works, why being present during training activates the right muscles, and how intention transforms both workouts and everyday moments.

Takeaways

• Presence = Results. When your mind is elsewhere, your energy is scattered.
• Mind-body connection matters. Intentionally activating muscles creates better progress in strength and body composition.
• Undivided attention multiplies impact. Wherever you place your focus—fitness, work, relationships—that’s where your growth happens.

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 — 20% OFF with code SASHA20 — whole-food smoothies made clean
🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol
🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance
💪 Lean Body Trio Supplements — 15% OFF Sasha’s go-to stack for strength, tone & recovery
⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains
🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality
💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA
💧 NEEDED Hydration — 15% OFF clean electrolytes to boost focus, energy & recovery
🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step
💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode, the host shares her experience of recording a podcast with Aubrey, the owner of Perenn Bakery. Despite facing technical difficulties with the recording, the host emphasizes the importance of resilience and adaptability in overcoming challenges. She reflects on the learning process involved in podcasting and encourages listeners to remain curious and determined when things don't go as planned.

Takeaways

I was so excited to record this.
I felt really bad to reach out.
I was learning as I go.
If things don't go your way, don't give up.
This is showing people how things don't go our way.
I finally was able to turn on my determination.
I couldn't believe it because I know how busy she is.
I just wanted to make sure that I did not forget anything.
I was getting too frustrated with it.
I really want everybody to listen to this strong woman.

Chapters

00:00 Introduction to the Podcast Experience
02:36 Technical Challenges and Learning Opportunities
07:12 Resilience and Adaptability in Podcasting
08:14 Building a Supportive Community

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 — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

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

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

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

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

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

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode, Sasha, a personal trainer and nutritional therapy practitioner, breaks down the essential differences between protein powders and meal replacements, emphasizing the importance of quality ingredients and bioavailability. She discusses various protein sources, their effectiveness, and how to choose the right products for optimal health and fitness results.

Takeaways

Protein powder is not a full meal; it's a supplement.
Bioavailability is key to how well protein is utilized.
Leucine is crucial for muscle protein synthesis.
Always check the ingredient list on supplements.
Avoid synthetic vitamins and additives in protein powders.
Real sweeteners are preferable to artificial ones.
Meal replacements should provide balanced nutrition.
Look for clean, whole food-based products.
Quality ingredients impact digestion and energy levels.
Educate yourself on what you're consuming for better results.

Chapters

00:00 Choosing the Right Protein Powder
11:23 Protein Powder vs. Meal Replacement
16:53 Key Takeaways and Recommendations
18:00 Building a Supportive Community
18:19 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 — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

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

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

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

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

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

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode, Sasha from Wellness Hustle discusses the common issue of fatigue among busy women and explores various factors that contribute to low energy levels. She emphasizes the importance of understanding blood sugar swings, sleep quality, nutrition, stress management, and micronutrient deficiencies. Sasha provides practical tips to improve energy, including dietary changes, stress-reducing techniques, and the significance of movement throughout the day. The conversation aims to empower listeners to take actionable steps towards enhancing their overall wellness and energy levels.

Takeaways

Fatigue is a sign your body is trying to tell you something.
Many clients report waking up tired and struggling with energy.
Blood sugar swings can lead to energy crashes.
Quality of sleep is crucial for overall energy levels.
Aim for 25 to 35 grams of protein in each meal.
High stress can lead to high cortisol, causing fatigue.
Daily movement can help create more energy.
Micronutrient deficiencies can impact energy levels.
Simple lifestyle changes can significantly improve energy.
Don't ignore fatigue; it's a powerful signal from your body.

Chapters

00:00 Understanding Fatigue: A Common Struggle
04:08 Addressing Stress and Cortisol Levels
08:47 Building a Supportive Community
09:06 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 — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

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

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

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

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

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

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode, Sasha discusses the importance of body composition and shares five effective hacks to improve it without obsessing. The conversation covers the significance of protein intake, strength training, daily movement, hydration, fiber, and the impact of identity-based habits on achieving lasting change in health and wellness.

Takeaways

Knowing your body composition is powerful, but improving it is even better.
Adding more protein helps you feel fuller during meals.
Strength training is essential for changing body composition.
Daily movement, beyond workouts, is crucial for calorie burn.
Hydration is important when increasing fiber intake.
Identity-based habits make it easier to maintain healthy behaviors.
Consistent small habits lead to lasting change.
Muscle is a metabolic organ that burns calories.
Focus on building habits tied to who you are.
Creating a healthy life is about more than just reaching a goal.

Chapters

00:00 Understanding Body Composition
04:50 The Importance of Strength Training
10:17 Identity-Based Habits for Lasting Change
12:39 Building a Supportive Community
12:58 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 — 20% OFF with code SASHA20 — whole-food smoothies made clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts for blood sugar balance

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

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

🍒 BodyHealth Reds — 15% OFF antioxidants for energy, immunity, and vitality

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

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

🗓️ Schedule a free consultation with Sasha — Let’s talk about your next step

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!