In this podcast episode we are diving into the topic of visceral fat—its physiology, its profound health impacts, and ways to manage it.

In this episode you will learn about:

🌟The differences between visceral and subcutaneous fat

🌟The biochemical dangers of visceral fat

🌟Actionable steps to reduce this fat.

Featuring expert insights from Dr. Davis Garth, this episode provides essential knowledge for anyone concerned about hidden body fat and its serious health risks.

00:00 Introduction and Host Welcome

00:34 Personal Update and Episode Introduction

01:20 Understanding Visceral Fat

02:43 The Dangers of Visceral Fat

10:48 Causes and Detection of Visceral Fat

13:55 Tips to Reduce Visceral Fat

18:12 Conclusion and Farewell

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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

In episode 91 of the Nine to Five Wellness Podcast, we are diving into the key components of muscular health. As a clinical exercise physiologist, I'm sharing the critical elements of muscle health: strength, endurance, and hypertrophy. I'm debunking common misconceptions and outlines essential strategies to optimize muscle health, including proper repetition count, volume, and the principle of progressive overload.

You will learn practical ways to measure and improve muscular strength and endurance, actionable advice for you if you are looking to enhance your functional strength and overall muscle health.

Tune in to learn how to build a balanced approach to muscle health that promotes longevity and vitality.

00:00 Introduction and Host Welcome

00:41 Personal Updates and Social Media

02:39 Podcast Milestone and Motivation

03:31 Fundamentals of Healthy Muscles

04:47 Muscular Strength: Key Insights

10:09 Understanding Muscular Endurance

13:44 Building Muscle Mass: Tips and Physiology

19:27 Conclusion

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🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

In this episode I'm exploring the importance of core values in leading a fulfilling and successful life. You can be part of my personal journey of aligning my life with my core values amidst challenging times. Core values are the 'guideposts' that shape our reality and help us persevere through adversity. I'm offering practical advice on identifying your core values by reflecting on significant life experiences. You will learn about the importance of living an authentic life aligned with one's values and discusses how core values influence decision-making and overall happiness. I'm sharing the the role of creativity, honesty, empathy, and courage in my life. So, come along and listen to this convo.

00:00 Introduction to the Nine to Five Wellness Podcast

01:12 Personal Updates and Episode Milestone

02:02 Understanding Core Values

05:05 The Importance of Authenticity

07:18 Identifying and Living Your Core Values

24:42 The Role of Empathy and Support

26:21 The Value of Courage

29:19 Conclusion and Upcoming Episodes

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

Welcome back to the Nine to Five Wellness Podcast after a four-month hiatus.

In this episode I'm sharing significant life changes and valuable lessons learned during my break. I'm going deep into the importance of community, self-love, and the realization that the only person one can change is oneself.

With a new job as a clinical exercise physiologist, a fresh living situation, and a reinvigorated passion for music and reading, I'm reflecting on personal growth and the transformative power of embracing one's personal values. This episode is a heartfelt journey through vulnerability, change, and the pursuit of inner peace.

00:00 Welcome Back to Nine to Five Wellness

01:26 Why I Took a Hiatus

03:32 Life Changes and New Beginnings

08:09 Embracing Community Support

12:58 The Power of Self-Love

19:16 The Only Person You Can Change is You

23:22 Conclusion and Future Outlook

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

A couple of weeks ago I ran the USATF 15K race. Although it’s not a distance I run often, I enjoyed it. I came short of my goal time by 1 min 42 seconds but I hit a personal best of 1: 21: 42 . Here are a few things I learned during the 1 hour and 21 minutes of running the 15K.

Starting is the hardest part

Pace Yourself

You are Stronger Than You Think

I’m sharing more lessons in the new podcast episode of 9 to 5 Wellness.

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

Hey friends in this episode, I'm catching up with you after a hiatus. I'm sharing what I’ve been up to. There is an exciting news here too.

In this episode I’m taking a deep dive into importance of making exercise a top priority, drawing from my consistent 14-year workout routine. I’m talking about the 'health savings account' and how you can make deposits into your health account and compound the interest on it. You’ll also learn about ---

· Why health is like an investment account?

· How to make your future self-proud?

· Tips for establishing lasting habits.

· How to make exercise an integral part of your life.

Tune in to learn why exercising today is a gift to your future self.

00:00 Introduction and Host Update

01:01 New Job and Podcast Continuation

02:44 Race Day Experience

03:46 The Importance of Exercise

05:28 Building Consistent Habits

06:58 Prioritizing Future Self

09:41 Forming and Sustaining Habits

14:34 Balancing Work and Wellness

18:57 Inspiring the Next Generation

20:05 Conclusion and Contact Information

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

In this episode we dive deep into the concept of self-leadership and personal empowerment with Sandro Formica, a professor renowned for his work on positive organizations and personal empowerment.

Tune in to explore Sandro's insights and learn practical steps to unleash your true potential. This conversation is bound to inspire you to start your journey towards personal discovery today!

00:00 Introduction to the Nine to Five Wellness Podcast

00:30 Exploring Self-Leadership and Personal Excellence

01:31 Introducing Sandra Formica: The Happiness Scientist

03:36 Sandra's Journey to Self-Discovery

07:45 The Birth of Personal Empowerment

09:33 The Importance of Self-Science

17:39 Understanding Needs and Emotions

21:28 The Power of Beliefs

22:14 Understanding the Power of Thoughts

22:49 The Impact of Negative Beliefs

23:37 Reprogramming Your Mind

24:44 The Role of Habits in Change

25:29 Challenging and Changing Beliefs

26:34 Practical Steps for Self-Improvement

27:29 Measuring Personal Growth

28:22 Facing Discomfort for Growth

29:18 The Importance of Self-Awareness

30:13 Emotions and Self-Leadership

33:36 The Power of Imagination

34:12 The Responsibility of Self-Discovery

37:36 The Journey to Personal Empowerment

39:15 Resources for Personal Empowerment

40:55 Final Thoughts and Encouragement

You can learn more about Sandro Formica at:

www.permanentlyhappy.com

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/

We're diving into a topic that's often seen as taboo—pay transparency. Joining us is Scott Trumpolt, an expert with over 30 years of experience in compensation planning and design. In this episode we explore how openness about salaries can lead to greater employee engagement and overall happiness at work. You'll also learn the impact of pay transparency on career development and pay equity.

Tune in to find out why pay transparency is crucial for both employees and organizations and get some valuable tips on implementing these practices in your own workplace.

00:00 Introduction to Nine to Five Wellness Podcast

00:29 The Uncomfortable Topic of Pay Transparency

03:07 Guest Introduction: Scott Trumpolt

05:48 Defining Pay Transparency

07:48 The Role of Pay Transparency in Employee Engagement

11:18 Pay Transparency Laws and Their Impact

16:28 Career Development and Pay Transparency

22:36 Pay Equity and Closing the Wage Gap

29:58 Conclusion and Final Thoughts

You can learn more about Scott here: https://www.linkedin.com/in/scott-trumpolt-m-a-g-r-p-257a6b317/

https://hrcompensationconsulting.com/

Send us a text

🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!

🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com

Follow me on IG and LI to learn more

https://www.instagram.com/tone_and_strengthen/

https://www.linkedin.com/in/aeshatahir/