Fitness Manifest

45. Harmonizing Healthy Eating with Family

Teresa Cedeno — Tue, 15 Aug 2023 20:05:30 +0000

️Tune in to Episode 45 of the Fitness Manifest Podcast:Harmonizing Healthy Eating with Family

Join Coach Teresa as she tackles the relatable challenge of maintaining a healthy eating routine while living with family who have different dietary preferences. Are you ready to discover practical strategies that will empower you to stay on track without compromising your health goals?

In this episode, you'll learn:

- Expert advice from a nutrition coach on how to navigate shared eating spaces.
- Practical ways to make nutritious meals appealing to everyone at the table.
- Strategies for involving your family in your health journey.
- Effectly communicating and setting boundaries around your dietary choices.
- The power of patience, discipline and persistence in cultivating lasting lifestyle changes.
- How to gracefully handle social situations while staying true to your goals.

Coach Teresa and her guest, Lucia, bring you actionable insights that turn a potential roadblock into an opportunity for growth. Don't let conflicting preferences deter you from achieving your health and fitness aspirations. Listen now to gain the tools you need to harmonize your wellness journey with your family's mealtime dynamics.

Discover a healthier, happier you with the Body Breakthrough 12-Week Group Coaching Program! Craft balanced meals, conquer the grocery store, and design effective workouts tailored to your goals. Learn to overcome obstacles, manage stress, and harness the power of positive self-talk. From setting clear goals to understanding hormones, this program guides you every step of the way. Join the Waitlist Here to start a transformative journey towards sustainable wellness!

If you enjoyed the podcast please rate, subscribe and share with your friends!

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Produced by Teresa Cedeno

Co-Producer: Lucia Guillen

Recorded and edited by Lucia Guillen

44: Overcoming Common Obstacles

Teresa Cedeno — Fri, 28 Jul 2023 19:03:00 +0000

Hey! I just released a new episode of my podcast, and I'm really excited about it! It's episode 44 of the Fitness Manifest Podcast, and we're diving deep into the topic of planning for obstacles and how to overcome them, especially when you're just starting your health and fitness journey.

In this episode, we start by talking about our own views on what it means to be healthy and fit. You know how sometimes we tend to think we have to be extreme, like hitting the gym every single day, eating only veggies, and drinking gallons of water? Well, we discuss how this kind of thinking can backfire and lead to obstacles and setbacks.

But don't worry, it's not all doom and gloom! We also explore a more realistic approach to fitness. You know, the idea that it's not about being perfect all the time, but rather making steady progress. We talk about how society often portrays health and fitness as an all-or-nothing thing, which can make us feel like failures when we can't keep up with that unrealistic standard.

One of the big takeaways from the episode is that every effort counts. Even the small steps we take toward our health and fitness goals are victories in themselves. We share some practical tips on how to set attainable goals and stay motivated even during tough times. It's all about being kind to ourselves and understanding our own motivations.

Oh, and we get real personal in this episode too. We share our own struggles with staying balanced on our fitness journeys. It's nice to know we're not alone in this, right?

I think you'll find the examples we give and the advice we share super relatable and helpful. It's all about adapting our mindset and making small, achievable changes that add up over time. We break down complex goals into manageable steps, which makes it so much easier to stay on track.

So, if you're looking for some inspiration and practical tips to overcome obstacles on your fitness journey, you should definitely give this episode a listen. Whether it's self-care, motivation, or just staying on course, we've got you covered! Can't wait to hear what you think after you listen to it! Enjoy!

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

43: Bonus tidbits about protein and amino acids

Teresa Cedeno — Sun, 02 Apr 2023 17:00:00 +0000

Last episode I teased some info on protein powder and amino acids but there’s so many other cool facts so this episode I’m going to dive into some details that didn’t make the cut last time.

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

42. BCAAs vs Protein Powder

Teresa Cedeno — Sun, 19 Mar 2023 17:35:00 +0000

The supplement series continues, this time teaching you what BCAAs are and how they differ from protein powder. Answering if it necessary to take BCAAs and teaching you the different types of animal and vegan protein powders.

manifest challenge! an action step that helps you progress in your health and fitness journey.

This episode your challenge is to

1. find out how much protein you should take using this link: https://www.precisionnutrition.com/weight-loss-calculator

2. find 3 recipes that meet your needs. It could be a meal + a snack.

DM on instagram if you have questions @fitnessmanfiest

Work with me (more details on what’s included): https://checkout.square.site/buy/VOT25D3GOSPBHXDZPZV76T7J

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

41: What is Beta-Alanine?

Teresa Cedeno — Mon, 13 Feb 2023 01:20:00 +0000

Part 2 of my supplement series. Don't you hate how your muscles burn when you're working out? It's painful right?! Well listen to learn how beta-alanine can help with the feeling of your muscles burn.

Manifest Challenge:

The Manifest Challenge is an action step that helps you progress in your health and fitness journey. Your manifest challenge is to try supplementing with Beta Alanine for at least two months and see what results it gives you.

I personally use Pre-Jym Active (gym with a j) because it contains beta-alanine and creatine, but you can use whatever brand you want. I suggest finding a pre or post workout shake/powder that combines at least beta-alanine, creatine, and sodium bicarbonate to have the best feeling workout and to save money buying one supplement instead of two or three. If you have questions, message me on instagram @fitnessmanifest.

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

40. Supplements Series: What is Creatine?

Teresa Cedeno — Sat, 05 Nov 2022 01:00:00 +0000

The first in the series explaining different supplements you'll hear about through your fitness journey: What is Creatine? Is it a steriod? What does it do in the body? Find out in this episode of the Fitness Manifest podcast.

Manifest Challenge:

The Manifest Challenge is an action step that helps you progress in your health and fitness journey. If you're goal is to build muscle or tone your challenge is to take creatine for 3 months. Remember to take front, side, & back view photos to compare your progress in 3 months.

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

39. Fire-side chat: What is Functional Fitness?

Teresa Cedeno — Mon, 26 Sep 2022 19:30:00 +0000

Join me as I talk to Catherine about what funtcional fitness is, where it came from and why it can make your day-to-day life easier.

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

38. What causes plateaus and how to overcome them?

Teresa Cedeno — Sun, 21 Aug 2022 21:43:00 +0000

How does your metabolism change and adjust as you lose weight? What causes plateaus in your weight loss? and how to overcome plateaus? All answered in this epsiode.

Manifest Challenge: The Manifest Challenge is an action step that helps you progress in your health and fitness journey.

This week's challenge is to pritorize your protein intake and increase your non-exercise physical activty. To learn the recommended protein intake and examples of non-exercise physcial activity switch over to my instagram. Link in a couple lines below.

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

37. What is Functional Medicine? feat. Hally Brooke

Teresa Cedeno — Sun, 07 Aug 2022 17:10:00 +0000

Hally Brooke, a functional medicine nutritional counselor, joins me in this episode to talk about why diets don't work in the long-run, what key nutrients to include in your day, and how gut health impacts your hormones and mental health.

Learn more about Hally or reach out to work with her through these links:

http://www.livenourishedcoaching.com

Instagram: @livenourishedcoaching

Manifest Challenge: an action step that helps you progress in your health and fitness journey.

This week Hally challenges you to eat 50% more color in your meals.

See what this looks like here: https://www.precisionnutrition.com/color-chart

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

36. Can Omega-3 fatty acids improve your memory?

Teresa Cedeno — Sun, 24 Jul 2022 20:10:00 +0000

You’ve probably heard about or even taken Fish Oil for it’s health benefits, but do you know why? Come explore with me what Fish Oil and Omega 3 fatty acids are, how they can affect the brain, and if they can improve brain health.

Manifest Challenge: an action step that helps you progress in your health and fitness journey.

This week I challenge you to add some halibut or salmon to your meal prep.

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

35. Solve the Mind-Math feat. Tracy Pleschourt

Teresa Cedeno — Sun, 03 Jul 2022 16:00:00 +0000

After a long hiatus I’m back and have exciting new content on the way.

Tracy Pleschourt joins me on this episode to talk about her approach for weight loss, how to stop overeating by figuring out your mental math and how focusing on your health and fitness goals can make you have a more successful career.

Learn more about Tracy here:

Instagram: @self_madeu

Website: self-madeu.com

Podcast: Secrets of the Self-Made https://www.self-madeu.com/podcasts/secrets-of-the-self-made

Manifest Challenge:

The Manifest Challenge is an action step that helps you progress in your health and fitness journey.

This week your challenge is make your goals easy to achieve. Escape the self-sabotaging cycle and rather than a grandiose goal break it down to goals that are super doable.

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

34. What Happens When You Drink Alcohol?

Teresa Cedeno — Tue, 12 Apr 2022 01:04:00 +0000

Alcohol seems to be ingrained into American society, we drink at weddings, barbeques, girls night out, or with dinner but how does your body process alcohol and how does it affect your health? I'll answer this and more on episode 34 of the Fitness Manifest Podcast.

Manifest Challenge: an action step that helps you progress in your health and fitness journey.

This week I challenge you to keep a journal how what you drink and how often. An extra challenge for those who want to tone or lose weight. After journaling your alcohol intake decide if you prefer to cut down on your consumption or swap your higher calories drinks for lower ones. By lowering the amount of alcoholic calories you'll be creating a bigger calorie deficiet which is vital for toning and losing weight. Let me know what you find out on instagram using #manifestchallenge.

Here the calorie comparison chart for alcohol I mentioned in the epsiode: https://www.fitnessmanifest.com/post/spirits-liquor-calorie-comparison-chart

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

33. The Benefit of Workout Partners feat. Chris Simmon

Teresa Cedeno — Mon, 21 Mar 2022 06:59:00 +0000

The host of Disinfecting Your Life Podcast, Chris Simmons, joins me on this episode of the Fitness Manifest Podcast to talk about how workout partners help you stay accountable, how invisioning reaching your goals can help your chances of achieving them and how to create a stronger mind-body connection.

Manifest Challenge: an action you can do this week to help you live a healthier life.

1. Find a accountability buddy for this week. Could be one of your friends or you can start a conversation with someone at the gym.

2. In an effort to make fitness a lifestyle, try a new activity as your workout this week. Choose something fun like volleyball, trampoline gym or zumba.

Check out Chris Simmons & Disinfecting Your Life Podcast here:

https://podcasts.apple.com/us/podcast/disinfecting-your-life-with-chris-simmons/id1570317335

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

If you enjoyed the podcast please rate, subscribe and share with your friends!

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by:

Catherine Wong & Teresa Cedeno

Edited by:

Catherine Wong

32. The 7 Principles of Health & Fitness feat. Dave Sherwin

Teresa Cedeno — Sun, 27 Feb 2022 23:26:00 +0000

Dave shares with you the 7 Principles of Health he teaches his client in his UnDiet program. Besides giving you easy and actionable principles to live by, we talk about the importance of decreasing your stress, the power of meditation and creating balance within your nutrition.

Manifest Challenge: an action step that helps you progress in your health and fitness journey.

Read Dirobi’s UnDiet: https://cdn.shopify.com/s/files/1/1755/3229/files/UnDiet.pdf?v=1608791821
Create a supplement plan to fill in vitamin & mineral deficiencies. Get you blood work done to find what you are lacking.

If you want quality supplements from a company you can trust check our Dave’s supplements. He was an awesome guest and gave Fitness Manifest listeners 10% your order if you use code manifest10.

Hear more from Dave:

Dirobi: https://dirobi.com/pages/resources

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

Facebook: https://www.facebook.com/groups/dirobi

Youtube: https://www.youtube.com/channel/UCGmbhY2v2xhZ9Xw3BsrodjA

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

31. Meet Your Dragon and Face It feat. Scott Gazzoli (from Causing the Effect Podcast)

Teresa Cedeno — Mon, 14 Feb 2022 23:40:00 +0000

Scott is on a mission to bring rationality and awareness to your life so you can discover what you want your life to look like and what you want to accomplish in life. This episode will motivate you to step outside your comfort zone and discover your potential. You’ll leave with a strong desire to release your authentic self and go for your goals because that’s what brings flavor and vibrancy to life. Go face your dragons, sugar cubes!

Manifest challenge: an action step that helps you progress in your health and fitness journey.

Take two minutes in the morning to detangle what you want in your life and if you’re getting overwhelmed by your day take two minutes to breath and reconnect with now.

Connect with Scott & Causing the Effect Podcast here:

https://www.causingtheeffectpodcast.com

Instagram:@causingtheeffectpodcast

Facebook:@causingtheeffectpodcast

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

30. Sleep, the missing link

Teresa Cedeno — Sun, 30 Jan 2022 18:13:00 +0000

It’s easier for us to focus on the active parts of our fitness journey like working out, eating healthy, and drinking enough water. All things that we can control in our awake state, but what about the crucial inactive state where so many essential functions are restored. In this episode I explore what happens to your body from lack of sleep and how sleep can be the difference between hitting your goals and staying in a plateau.

Learn why caffine, alcohol, nicotine and screen time affect your sleep check out my article in Brainz magazine:

https://www.brainzmagazine.com/post/sleep-to-succeed-become-more-successful-by-conquering-sleep?utm_campaign=2e6b2b60-aac3-412b-ac23-b7d9568c2340&utm_source=so&utm_medium=mail&cid=8af2fb98-528c-4662-8d95-e11bb4c0f58e

Manifest Challenge:

The Manifest Challenge is an action step that helps you progress in your health and fitness journey. This episode’s challenge is to create a list of the great habits you’re already doing that promote quality sleep and on the other side of the paper write down habits that need your attention because they are preventing you from getting quality sleep. Once you have your list, pick one habit from your “needs attention” side and focus on mastering it.

Follow me on:

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

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

29. Dispel Health and Fitness Myths with Dr. Swart

Teresa Cedeno — Mon, 17 Jan 2022 19:35:00 +0000

Feeling overwhelmed with the massive amount of information online of how to workout, be healthy and get stronger? I have the answers to your questions on this episode. Exercise physiology professor, Dr. Christopher Swart, joins the Fitness Manifest podcast to dispel common health and fitness myths like does fasted cardio burn more calories? And is soreness necessary to progress?

Reach out to Dr. Swart here: https://www.instagram.com/doctor.swart/

Manifest Challenge: As part of the podcast experience, you are encouraged to complete the Manifest Challenge. The Manifest Challenge is an action step that helps you progress in your health and fitness journey.This epsidoes' challenge has options

1. Track your food for 3 days (one day must be a weekend). It will be an eye-opening experience to learn the size of the portions of the foods you're eating

2. Drink a glass of water right after you wake up every morning this week.

2. Focus on your muscles while working out so that you strenghten your mind-muscle connection and can lead to more muscle growth.

Follow me on:

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

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

28. What is BMI and why it's flawed

Teresa Cedeno — Mon, 03 Jan 2022 03:11:00 +0000

For years, BMI was the primary way to assess an individual for health risks, but in recent years some shocking problems have been found with it. It got me wondering Why BMI became the standards and search for alternative methods of tracking your health and risk for diseases

Manifest Challenge:

If you are new to the podcast, the Manifest Challenge is an action step that helps you progress in your health and fitness journey. This episode’s challenge is to take your waist to hip measure. Instructions are linked here: https://www.healthline.com/health/waist-to-hip-ratio#calculate

Resources mentioned in the episode:

How to calculate BMI: click here

BMI classification: file-20200724-25-osy3a3.PNG

Hip to waist ratio chart: qQAQHbxBSeOjwlSSiQ1y_Screen_Shot_2020-09-26_at_6.16.54_PM.png

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

27. Self-love vs self-care with Yoga teacher Jen Haddix

Teresa Cedeno — Mon, 13 Dec 2021 01:50:00 +0000

Jen is dropping serious truth bombs on this episode, beginning with bubble baths isn't self-love, its self-care. Self-love is a much different and less picturesque. Don't get us wrong, self-care is still imporant to do and Jen says Yoga is one of the best self-care practices you can do. Connect with your body and mind by connecting with us. Don't be shy, join us in our chitchat :)

Jen Haddix is a certified Yoga teacher and self-love coach. Her podcast, The Self Love Yogi, teaches listeners different ways to incorporate self-love into your day-to-day routine.

Check out The Self Love Yogi podast: https://selfloveyogi.com/podcast-2/

Follow her on:

www.instagram.com/theselflove.yogi

www.youtube.com/c/selfloveyogi

Learn more about her and her coaching here: www.selfloveyogi.com

Manifest Challenge: An action step inspired by the topic of this episode that helps you progress in your journey of health.

1. bingo: https://selfloveyogi.com/product/self-love-bingo-freebie/

2. sit in silence for 2 minutes every day this week. Let you mind do some emotional digestion.

Follow me on:

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

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

26. Expand Towards Body-Positivity feat. Olive Bassey

Teresa Cedeno — Tue, 16 Nov 2021 00:30:00 +0000

Our society is obsessed with diets, weight loss and fitness. The diet industry tells us to punish our bodies, the fitness industry tells us to punish our bodies. What if we dropped all of that and started working towards loving them? It's never too late to begin or to revist your self-love journey. Break from the norm and listen to the alternative approach to health and happiness.

A special thanks to Olive Bassey! You can check out her podcast, Expand the Curve, here: https://podcasts.apple.com/us/podcast/expand-the-curve/id1587915810 She talks about plus-size representation in all types of industries (entertainment, fashion, healthcare, etc). Also, has tabletop discussions with special guests about controversial topics. She's on a mission to contract the norms and expand the curve.

Follow Olive on instagram! https://www.instagram.com/expandthecurve/

Manifest Challenge: Actions steps to help you progress in your health journey. This week's Manifest Challenge is brought to you by Olive, she says you gotta try out the Tik Tok pasta recipe. See the recipe here: https://iamafoodblog.com/tiktok-baked-feta-pasta/

Add body postivity to your feed check out these influencers: https://www.instagram.com/p/CVdEUHRtlm6/?utm_medium=copy_link

Follow me:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

25. Why Do We Get Sore?

Teresa Cedeno — Tue, 02 Nov 2021 06:20:00 +0000

Being sore is a normal part of working out but have you wonder why it happens? Making muscle soreness go away is the main goal for most people. However, if you're someone who indulges in working out, you might want to explore the perks of delayed onset muscle soreness (DOMS). In this episode you'll learn how our muscles contract, why we get sore and how to diminish soreness symptoms.

Muscle Contraction Visual: https://youtu.be/EIKglrCujxc

Manifest Challenge: Actions steps to help you progress in your health journey. This week's Manifest Challenge is to learn how to foam roll. What this video to get started. https://youtu.be/TvTNfKMreMM

Follow me:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by

Catherine Wong & Teresa Cedeno

Edited by

Catherine Wong

24. Determined To Reach His Goals feat. Dan Streb

Teresa Cedeno — Sat, 16 Oct 2021 16:59:00 +0000

After switching to a sedentary job Physical Therapy Assistant Dan Streb got fed up with the weight he had gained. Determined to make a change he lost weight and kept it off. In this epsiode of the Fitness Manifest Dan shares how he lost weight and how strong your mind can be.

Manifest Challenge:

Add Dan's Pesto Chicken to your recipe book! Click this link to download the recipe. This is gonna be my dinner tomorrow!

A special thanks to Dan Streb for sharing his wealth of knowledge if you want to know more about Dan check out his instagram!

@chef_streb: https://instagram.com/chef_streb?utm_medium=copy_link

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by:

Teresa Cedeno & Catherine Wong

Edited by:

Catherine Wong

23. What is Physical Therapy? feat. Dan Streb

Teresa Cedeno — Sat, 02 Oct 2021 23:26:00 +0000

You've heard about Physical Therapy but what exactly do physical therapist (PT) and physical therapy assistants (PTA) do? Find out in this episode of the Fitness Manifest Podcast. PTA Dan Streb guest stars in this episode as he talks about the different tools he uses to help patients and addresses common questions like when should you use heat versus ice therapy?

Manifest Challenge:

Check out the HEP2Go website. This resource is a libary of strengthing and mobility exercises physical therapist and occupational therapists use to create home exercise programs for their patients. Even if you're not a professional this website can give you exercises to add to your routine. Best of all its free!

Click this link: https://www.hep2go.com/index_b.php?userRef=gciaake

A special thanks to Dan Streb for sharing his wealth of knowledge if you want to know more about Dan check out his instagram!

@chef_streb: https://instagram.com/chef_streb?utm_medium=copy_link

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced by:

Teresa Cedeno & Catherine Wong

Edited by:

Catherine Wong

22. How to Overcome 7 Common Roadblock

Teresa Cedeno — Sat, 18 Sep 2021 17:42:00 +0000

In this episode I'm going to share 7 common roadblocks you may face on your fitness journey: lack of time, lack of habit, lack of information, lack of confidence, inaccessibility, identify conflict and lack of belonging. After listening to this episode not only will you be able to identify how these roadblocks present themselves but more imporantly how to overcome them.

Manifest Challenge:

Identify which roadblocks affect you and create 3 solutions for you to test out. Pick which one you want to try for the next two weeks and get started. If after a week it was challenging to stick with your plan then switch to your 2nd solution plan.

Let me know on Instagram is there are other roadblock you've faced that I didn't mention and I can come up with some solutions for you. Find me on instagram @fitnessmanifest.

Produced by

Teresa Cedeno & Catherine Wong

Edited by

Catherine Wong

Bonus: Health & Fitness Facts vs Myths with Professor Jeff Kreil

Teresa Cedeno — Sun, 05 Sep 2021 17:20:00 +0000

Since I had Professor Kreil from Moorpark College on the show I thought it would be fanstastic for him to dispel some facts and myths circulating around on the internet. Things like do juice cleanses really work for long-term weight loss? Is it okay to eat late at night? and should women train differently than men? To learn the answer to these questions and more...well you're just going to have to listen to the episode.

Produced By:

Teresa Cedeno & Catherine Wong

Edited by:

Catherine Wong

21. Dare to Challenge Yourself Feat. Professor Jeff Kreil - Part 2

Teresa Cedeno — Mon, 23 Aug 2021 18:55:00 +0000

We're picking back up where we left off in Jeff's interview. If you haven't listened to part 1, let me catch you up. Professor Jeff Kreil is an exercise science teacher at Moorpark College. Only only did he teach me how to be a personal trainer but more importantly he showed me the power of challenging myself. This episode we'll be talking about highlighting your victories, learning from failure and the difference between discipline and motivation.

If your interested in learning about fitness, you can sign up to take a class with Professor Kreil over at Moorpark College. Infomation on his class and how to sign up are linked below:

Check out his classes: https://www.moorparkcollege.edu/departments/academic/exercise-science-and-fitness-specialist

Catalog: https://www.moorparkcollege.edu/sites/moorparkcollege/files/media/pdf_document/2021/MC_Catalog_21-22-web%20CLR%20FINAL.pdf

Apply here: https://www.moorparkcollege.edu/apply-and-enroll

Manifest Challenge: Expand your social support.

Find someone new who can keep you accountable, teach you something new or make fitness enjoyable.

Produced By:

Teresa Cedeno & Catherine Wong

Edited by:

Catherine Wong

20. Dare to Challenge Yourself feat. Professor Jeff Kreil - Part 1

Teresa Cedeno — Sun, 08 Aug 2021 15:30:00 +0000

Its easy to stay in our comfort zone, but thats not always the best thing for us. Why? Becuase there is so much growth potential when we try something new, practice that which we struggle with and expand our social circle. In this two part series, my exercise science professor Jeff Kreil shares why he makes it a priority to dare his students to challenge themselves and how those same lesson can help you in your health and fitness journey.

Manifest Challenge: Expand your social support.

Find someone new who can keep you accountable, teach you something new or make fitness enjoyable.

If your interested in learning about fitness, you can sign up to take a class with Professor Kreil over at Moorpark College. Infomation on his class and how to sign up are linked below:

Check out his classes: https://www.moorparkcollege.edu/departments/academic/exercise-science-and-fitness-specialist

Catalog: https://www.moorparkcollege.edu/sites/moorparkcollege/files/media/pdf_document/2021/MC_Catalog_21-22-web%20CLR%20FINAL.pdf

Apply here: https://www.moorparkcollege.edu/apply-and-enroll

Produced By:

Teresa Cedeno & Catherine Wong

Edited by:

Catherine Wong

19. What is Transformational Healing and how can it help you? feat. Crystal Cassese

Teresa Cedeno — Sun, 25 Jul 2021 17:40:00 +0000

Well I can't tell you what it is here...it would ruin the fun you have to listen to the epsiode to find out! I'll give you a clue though, Transformational Healing uses strategies that guide your subconscious mind keep you on track with your plan. So if for example you catch yourself craving food at night and not sure why then you have to listen to what Crystal shares in this ✨ mindblowing episode ✨

A special thanks to Crystal Cassese for coming onto the show again. If this is your first time hearing about Crystal, she is a Certifed & Licensed Massage Therapist, Transformational Healing Coach and Exercise Science Specialist. I highly recommend you check her out:

Website: crystalcassese.com

Instagram: https://www.instagram.com/thewarriorwomancoach/?utm_medium=copy_link

Manifest Challenge:

What is Hypnosis: https://ihealinstitute.com/hypnosis/

What is Neuro Linguistic Programming (NLP)?: https://shop.nlpcoaching.com

Learn to use 100% of your brain with Dr. Bruce H. Lipton: https://youtu.be/4ZNi68xVDWU

How to Program Your Subsconscious Mind with Dr. Bruce H. Lipton: https://youtu.be/wytoJG-nMIM

Identify What You Really What through this Contrast Through Clarity video: https://youtu.be/4m0nTkf-NoY

Then Complete this Worksheet Download: https://files.meetup.com/424888/Clarity%20Thru%20Contrast%20Worksheet.pdf

Sound Engineer & Producer

Catherine Wong

18. Manifest Your Life: This Is My Story

Teresa Cedeno — Mon, 12 Jul 2021 15:16:00 +0000

I want to help you manifest your life through better health and fitness! This episode shares my health and fitness journey, from the beginning to where I am today. I share the stories from my life that have helped me along my journey, including some setbacks and difficulties. If you are struggling with your weight or have a goal in mind, this might just inspire you to take that first step. It's hard sometimes, but in my opinion you always need to try.

*This Episode Contains Some Explicit Language*

Manifest Challenge: https://go.girlsgonestrong.com/body-image-freedom-free-course1

Follow me on:

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

TikTok: https://vm.tiktok.com/ZMeLWD8M6/

Produced and Edited by

Catherine Wong

Sound Engineer

17. Why Massage Therapy Is So Good For You

Teresa Cedeno — Sat, 26 Jun 2021 16:59:15 +0000

Day-to-day life is mentally and physically exhausting. It leaves people drained of energy and tense. More-so if you’re working out. However, your body can take only so much stress and tension. That’s where massage therapy comes in! Crystal Cassese is going to be sharing how professional massage therapy can help with muscle pain, stress, and injuries. She’ll also explain the different aspects of massage therapy such as stress relaxation and medical massage, contrasting each of them and letting us know which we’d prefer under our given circumstance. Want to learn more about Crystal? Check out her website: https://simivalleytherapeuticmassage.com Book an appointment with her: https://square.site/book/6W7CB3NDZ716X/simi-valley-therapeutic-massage-simi-valley-ca Follow her on instagram: https://www.instagram.com/simivalleytherapeuticmassage/ Get a free massage

16. What Is The Paleo Diet?

Teresa Cedeno — Sun, 13 Jun 2021 14:05:00 +0000

The diet mini-series continues with episode 16. In this episode we'll discover the Paleo Diet, when and why it was created but more importantly what lessons you can take from it to add to your own plan. If you're unsure what and how you should eat to lose weight or be healthy, following a diet can help provide you with a guidline but its not a perfect solution. There are still downsides to following a diet plan that why in this episode I'll help you sift through the confusion and let you know what you should take away from Paleo and what aspects of it you might want to think twice about following. Listen at the end for the Manifest Challenge. The "homework" I leave you with will take you one step closer to living a healthier life and lasting results. Share you opinion and results on intstagram! Follow me on: Instagram: https://www.instagram.com/fitnessmanifest TikTok: https://vm.tiktok.com/ZMeLWD8M6/ Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com Resources Mentioned: 1. https://www.fitnessmanifest.com/post/what-can-you-eat-on-the-paleo-diet 2. https://www.fitnessmanifest.com/post/your-guide-to-a-well-balanced-diet Refferences: 1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182 2. https://www.everydayhealth.com/diet-nutrition/paleo-diet/detailed-paleo-diet-food-list-what-eat-avoid/ 3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 4. https://www.webmd.com/diet/ss/default.htm 5. https://thepaleodiet.com

15. What is the Atkins Diet?

Teresa Cedeno — Sun, 09 May 2021 00:27:01 +0000

The Atkins Diet is one of the most popular diets on the market today. This diet is high in low carbohydrate foods, and its followers claim that you can lose weight quickly and keep it off. But since there are so many variations of the diet, what does this mean for your body? In this episode, we’re going to objectively analyze the recommendations that come along with good ol’ Atkins to help you make an informed decision about whether it’s right for you.

14. What is the Keto Diet?

Teresa Cedeno — Sat, 17 Apr 2021 16:28:51 +0000

Whether you’re into fitness, personal development, or general wellness, everyone is talking about diets. With so many promises out there on the diet side of google, it can be confusing to understand each one and figure out if one is appropriate for you. Thats why I invite you to look at today's most popular ones and break them down with me. This episode is going to cover the Keto Diet and after listening to this episode you'll know how Keto affects your body and how it causes results. Finally, the Manifest Challenge at the end is going to help you identify what part of the keto diet you'd like to experiement with! Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest LinkedIn: https://www.linkedin.com/company/fitness-manifest TikTok: https://vm.tiktok.com/ZMeLWD8M6/ Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com Sources: 1. https://www.news-medical.net/health/History-of-the-Ketogenic-Diet.aspx 2. https://www.precisionnutrition.com/ketogenic-diet 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248917/?page=2 4. https://www.healthyway.com/content/a-closer-look-at-the-ketogenic-diet-the-pros-and-cons-of-a-high-fat-low-carb-way-of-eating/ 5.https://www.sciencedirect.com/science/article/pii/S2665902619300056#bib0020 6. https://biologydictionary.net/ketone-bodies/#what-are-ketone-bodies 7. Keto recipes: https://www.dietdoctor.com 8. https://www.health.harvard.edu/blog/what-is-keto-flu-2018101815052 9. https://www.medicalnewstoday.com/articles/324792#Keto-sex-differences 10. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/ 11. https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/ 12. https://www.menshealth.com/nutrition/a25775330/keto-diet-history/

13. Don't Let Instant Gratification Interfere With Your Results

Teresa Cedeno — Sat, 27 Mar 2021 17:15:44 +0000

We live in a world of instant gratification thanks to technology, you can get food delivered in under an hour and magazines like Women’s Health promise you flat abs in 2 weeks. Unfortunately our physiology hasn’t adapted to processed foods and our sedentary lifestyle. So how can we remain level-headed and motivated in a world where instant results aren’t a feature of the human body? Listen to learn the strategies that will help reach your goals and follow along with the Manifest Challenge on social media using #ManifestChallenge! Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest LinkedIn: https://www.linkedin.com/company/fitness-manifest TikTok: https://vm.tiktok.com/ZMeLWD8M6/ Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com

12. How The Time Of Day Affect Your Workout?

Teresa Cedeno — Sat, 13 Mar 2021 14:54:37 +0000

Is it better to workout in the morning, afternoon, or evening? Listen to find out how your workouts are affected by the time of day. I'm also introducing the Fitness Manifest Challenge! This will be a series of habits you will practice between episodes that will lead you to a healthier life. Tune in to discover what this episode's challenge is going to be. You can even share your experience on social media using the #ManifestChallenge! Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest LinkedIn: https://www.linkedin.com/company/fitness-manifest TikTok: https://vm.tiktok.com/ZMeLWD8M6/ Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com

11. How Your Period Affects Your Weight Loss

Teresa Cedeno — Sat, 27 Feb 2021 15:20:24 +0000

Have you ever wondered how your period affects your weight loss? Well’ today’s episode is going to answer what happens with your hormones, appetite and cravings. Then I’ll help you create your “period plan” ™️ so you can stay on track. Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest LinkedIn: https://www.linkedin.com/company/fitness-manifest TikTok: https://vm.tiktok.com/ZMeLWD8M6/ Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com

10. How Your Thoughts Become Your Reality

Teresa Cedeno — Sat, 13 Feb 2021 05:51:29 +0000

This episode will talk about how your thoughts become your reality and how your view of working out and eating healthy influences your consistency, motivation, and confidence. Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest LinkedIn: https://www.linkedin.com/company/fitness-manifest Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com Resources: - https://www.healthline.com/health/cognitive-behavioral-therapy?c=1193182126743#effectiveness - https://www.omaritani.com/blog/what-you-think - https://positivepsychology.com/daily-affirmations/ - https://www.asc.upenn.edu/news-events/news/study-reveals-neural-mechanics-self-affirmation

9. Cardio vs strength training; which is better?

Teresa Cedeno — Sat, 30 Jan 2021 19:46:58 +0000

When you are starting out on your fitness journey one of the first questions you encounter is which style of training should you perform? Some say cardio, some say strength, others say both so which is it? Don’t fret because this episode will dissect each style of training and how they can help you. Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest TikTok: https://www.tiktok.com/@fitnessmanifest?lang=en LinkedIn: https://www.linkedin.com/in/teresa-cedeno-06068475/ Produced and Edited by: Catherine Wong Sound Engineer cawsoundwriting@gmail.com References: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980962/ 2. https://link.springer.com/article/10.1007/s00421-001-0568-y?LI=true 3. https://www.openfit.com/what-is-cardio 4. https://www.womenshealthmag.com/fitness/a30522035/what-is-strength-training/

8. The Stages of Changing Your Diet

Teresa Cedeno — Sat, 16 Jan 2021 19:11:49 +0000

Changing your diet is not easy but with the strategies I share, you be able to implement lasting change. Gone will be the days where you fall off your diet because we’re about to create a plan that you will want to stay on. Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest TikTok: https://www.tiktok.com/@fitnessmanifest?lang=en LinkedIn: https://www.linkedin.com/in/teresa-cedeno-06068475/ Resources: Tasty App: https://apps.apple.com/us/app/tasty/id1217456898 Lose It: https://apps.apple.com/us/app/lose-it-calorie-counter/id297368629 My Fitness Pal: https://apps.apple.com/us/app/myfitnesspal/id341232718 Produced and Edited by: Catherine Wong Sound Engineer cawsoundwriting@gmail.com

7. The Stages of Changing your Physical Activity

Teresa Cedeno — Sat, 19 Dec 2020 15:19:00 +0000

Change is not easy. While most believe change is a switch, the reality is more like a maze. You can turn a wrong corner at any moment and have to take a few steps back to travel along a new path. Nonetheless, you eventually find a way that works for you. This episode explores the different stages of change and how understanding the stage you are currently in will help you avoid getting lost in the maze. Discover the resources linked to this episode here: What stage are you in the infographic: https://www.fitnessmanifest.com/post/which-stage-are-you Record of past successes: https://www.fitnessmanifest.com/post/record-of-past-successes-worksheet Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest YouTube: https://www.youtube.com/channel/UCq2nokzwMfFALa0kwNxGPdg Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com

6. Your Survival Guide to Grocery Shopping

Teresa Cedeno — Sun, 06 Dec 2020 02:19:11 +0000

This week we are traveling through the safari of the grocery store. They have a peaceful facade, but there are dangers around every corner. Health Halos, a devious store layout, and self-sabotaging are only the beginning. Tune in to learn the mistakes you could be making when grocery shopping. This survival guide will help you continue your journey towards health or weight loss. Print out your Survival Guide here: https://www.fitnessmanifest.com/post/survival-guide-to-grocery-shopping-infographic-download-here Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest YouTube: https://www.youtube.com/channel/UCq2nokzwMfFALa0kwNxGPdg Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com

5. How to stay on track during Thanksgiving

Teresa Cedeno — Mon, 23 Nov 2020 22:02:48 +0000

One day of eating shouldn't set you back a week in your weightloss. Listen in to find out how to enjoy Thanksgiving without feeling bloated or guilty the next day. Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest YouTube: https://www.youtube.com/channel/UCq2nokzwMfFALa0kwNxGPdg Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com

4. How to set up your kitchen for success

Teresa Cedeno — Thu, 12 Nov 2020 08:00:00 +0000

In this episode, I am addressing how to set up your kitchen for sucess. Creating a kitchen that encourages you to reach your goals will save you time and headaches. Prepping your kitchen involves 3 main phases: cleaning, planning, and portioning. Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest YouTube: https://www.youtube.com/channel/UCq2nokzwMfFALa0kwNxGPdg Yelp: https://www.yelp.com/biz/fitness-manifest-canoga-park?osq=fitness+manifest Produced and Edited by Catherine Wong Sound Engineer cawsongwriting@gmail.com

3. How to avoid emotional eating

Teresa Cedeno — Sun, 01 Nov 2020 10:15:16 +0000

Our realtionship with food was formed in childhood. If you were happy, celebrate with food, if you were bored munch on something to pass the time, if you were sad comfort yourself with food. Emotional eating gets in the way of weight loss though because the desire to eat food is not fueled by your body, it is fueled by your habits. Listen in to find the two step solution to solving emotional eating. Produced and Edited by **Catherine Wong** Sound Engineer cawsongwriting@gmail.com

2. What do you do when you "fail"

Teresa Cedeno — Thu, 15 Oct 2020 07:00:00 +0000

You can find a million reasons why working out right now is not the right time but if you keep doing this day after day you’re not going to reach your fitness goals. Rather than putting yourself down or allow yourself to "fall off the wagon" follow the steps I share with you to learn how to adjust your plan. Weight loss is the culmination of consistent daily actions after all. These 3 steps will help keep you on track and reach your goals! You got this! Listen to the Fitness Manifest Podcast on: Spotify: https://open.spotify.com/show/5e8h9dIqdsVxiflWQorNJL?si=NladbRivRDq2Rji3GD1Hfg Apple Podcast: https://podcasts.apple.com/us/podcast/fitness-manifest/id1533177552 Google Podcast: https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5wb2RpYW50LmNvL2ZpdG5lc3NtYW5pZmVzdC9yc3MueG1s Support this channel through a PayPal donation: https://www.paypal.me/fitnessmanifest Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest YouTube: https://www.youtube.com/channel/UCq2nokzwMfFALa0kwNxGPdg

1. Perfect Gets in the Way of Progress

Teresa Cedeno — Wed, 30 Sep 2020 07:00:00 +0000

You don't have to flip your way of living 180* from one day to the next. Changing your way of life is an enormous task. Rather than aiming for perfection aim for good. In this episode I share with you the 4 four pillars of weight loss and how you can break down a big goal into manageable habits. Listen to the Fitness Manifest Podcast on: Spotify: https://open.spotify.com/show/5e8h9dIqdsVxiflWQorNJL?si=NladbRivRDq2Rji3GD1Hfg Apple Podcast: https://podcasts.apple.com/us/podcast/fitness-manifest/id1533177552 Google Podcast: https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5wb2RpYW50LmNvL2ZpdG5lc3NtYW5pZmVzdC9yc3MueG1s Support this channel through a PayPal donation: https://www.paypal.me/fitnessmanifest Follow me on: Facebook: https://www.facebook.com/fitnessmanifest Instagram: https://www.instagram.com/fitnessmanifest YouTube: https://www.youtube.com/channel/UCq2nokzwMfFALa0kwNxGPdg Episode 1: https://youtu.be/tlv4Z_Xbs2U

Fitness Manifest Intro

Teresa Cedeno — Wed, 23 Sep 2020 23:37:00 +0000

A bonus podcast to get the podcast uploaded to Google Podcast, Spotify and Apple Podcast