In this new episode of Greenfork’s Food for Thought podcast, host Stephen Zabala chats with fitness and nutrition coach Naiya Grec as she shares her unique journey from circus arts and dance to becoming a personalized lifestyle coach, emphasizing sustainable habits, listening to your body, and avoiding quick-fix myths. She and Stephen discuss strength training, running, goal setting, and the power of individualized nutrition over trendy diets.
Find Naiya online at zestfitnessandnutrition.com or on Instagram at @live_with_zest.
0:00 Intro & Welcome to Naiya Grec
0:36 Naiya’s background: soccer, dance, circus, aerial fabrics & rock climbing
2:23 The circus story and falling in love with alternative movement
4:07 Favorite part of coaching: connecting and individualizing plans
5:50 Coaching systems: starting where the client is, building sustainable habits
7:26 Goal setting, discipline vs. motivation, and evolving goals
10:01 Shifting personal fitness preferences as we age
12:34 Naiya’s favorite exercise: higher-intensity strength training
13:34 Completing 75 Hard and discovering her “running girl era”
15:28 Keeping movement fresh and the downsides of single-sport focus
17:04 Training for longevity and functional ability in old age
18:19 Past injuries and how strength training healed old issues
21:49 New role as an Orangetheory Fitness coach
23:37 Building community and bringing personality to group classes
31:12 Naiya’s dietary journey: from vegetarian/vegan experiments to whole-food focus
34:44 Developing awareness and palate changes over time
38:01 Mindset shifts and celebrating small wins with clients
40:06 Last meal on death row: apple crisp, chicken pot pie & comfort foods
41:47 Cooking habits, batch cooking, and feeding a big family
45:24 Busting the myth that healthy food has to taste bad
48:40 Biggest fitness/nutrition myths: quick fixes and one-diet-fits-all
50:27 Frustrations with the supplement industry and trend chasing
53:34 Closing thanks and how to connect with Naiya
In this episode of Greenfork’s Food for Thought, host Stephen Zabala sits down with fitness coach and competitive powerlifter Kenny Rhodes for a deep dive into training, mindset, recovery, and how competition shapes a person both inside and outside the gym. Their conversation weaves through golf, powerlifting, motivation, burnout, and the pursuit of long-term progress with honesty and humor.
You can find Kenny on Instagram at @rhodes_to_fit and around the Capital Region coaching, lifting, and teaching golf.
0:00 Introduction and welcome
0:48 Kenny’s athletic beginnings in golf and ski racing
2:52 College years, lifting influences, and early fitness habits
6:54 Burnout in the fitness industry and absorbing clients’ stress
8:56 Transitioning into full-time fitness and balancing yoga with powerlifting
12:01 Injuries, Olympic lifting, and the switch to powerlifting
14:00 Training structure and how much powerlifters actually bench
16:21 Bench-press variations and technical development
18:43 Mindset, visualization, and competing against yourself
21:37 The grind behind the scenes and the reality of eating for performance
24:10 Intuitive eating vs. tracking and the 4,000-calorie lifestyle
28:35 Pre-training nutrition, gels, and optimizing sleep
31:00 Recovery routines, CPAP life, and repairing the body between sessions
34:01 What to do on low-motivation days and the “rule of threes”
37:39 Intrinsic motivation and burning out of competitive golf
40:05 Needing goals, half-marathons, and the drive to push forward
44:16 Staying competitive and redefining expectations with age
49:19 “Toning,” muscle myths, and consistency as a lifestyle
51:05 The classic last-meal question
52:21 Kenny’s recent meet, hitting a 501 deadlift, and prepping for NY State Championships
55:08 Long-term progression, newbie gains, and building a decade-long base
In this episode of Greenfork Food for Thought, host Stephen Zabala sits down with Mike Nelson, owner of Five Towers Media, to dive into the realities of entrepreneurship, burnout, discipline, and finding purpose in your work. They explore the ups and downs of running a business, staying committed to personal growth, and building a life rooted in health and community.
Find Mike Nelson at fivetowers.us and buyinglocal.us
00:00 Welcome & Intro to Mike Nelson
00:43 Why Mike supports the podcast
01:38 How he got started with podcasting
02:03 Overview of Buying Local vs. Blue Collar Startup
04:40 The mission behind supporting small businesses
09:26 Mike’s admiration for community-focused people
10:43 Trades, self-sufficiency & hands-on skills
11:52 Mike’s background in property management & trades
13:25 The satisfaction of building things
14:48 Weekly reflection, burnout & gratitude
16:18 Valuing a business & deciding not to sell
18:08 Trimming the fat & improving the business
20:09 The realities of entrepreneurship
27:10 Paying employees more than yourself
30:44 Pressure, overwhelm & the business owner mindset
35:42 Daily habits to avoid burnout
39:48 Time blocking & the Pareto efficiency principle
41:12 One year without drinking & lifestyle upgrades
47:23 The “last meal” question
50:07 How to contact Five Towers Media & closing remarks
In episode 26 of Greenfork’s Food for Thought, Registered Dietitian Lindsay Ferrara joins host Stephen Zabala to reveal why the bathroom scale and wearable calorie estimates are often misleading, how metabolic testing and InBody scans give a truer picture of health, and why preserving muscle and fiber intake matter far more than chasing quick weight loss. They dive into diet myths, GLP-1 drugs, DEXA scan inconsistencies, and the simple habits that actually optimize metabolism and body composition.
Want to connect with Lindsay and learn more about Pinnacle Nutrition? Visit pinnaclenutritionny.com or follow @pinnacle_nutritionsaratoga on Instagram.
0:00 Welcome Lindsay Ferrara, MS, RD, CDN.
0:44 How Lindsay got into nutrition & started her private practice
2:30 What makes her practice unique: Metabolic Testing + InBody Scans
4:37 How the RMR breath test actually works
6:58 InBody scan explained
7:31 Why DEXA scans can be inconsistent
9:16 Wearables vs real testing
10:52 From test results to custom plans
14:27 Stephen’s journey from yoga to personal training to Greenfork meal prep
16:54 Do you really need fancy assessments?
20:04 Pilates vs lifting weights & why muscle is critical as we age
22:42 GLP-1 drugs pros, cons & muscle loss concerns
25:30 Hospital metabolic testing – why she brought it to private practice
26:10 What is metabolic dysfunction & early blood markers to watch
30:54 Carnivore, keto, intermittent fasting & other diet myths
33:52 Supplements: What’s actually worth taking
37:57 Book recs: Drop Acid & Good Energy + why standard lab ranges are off
41:50 Why fiber is the closest thing to a real “superfood”
44:08 Cleanses, fasting & Ayurvedic food combining thoughts
47:54 Should she add VO2 max testing?
58:30 Death-row last meal: Real pizza & baked mac ’n’ cheese confessions
1:03:59 Where to find Lindsay & details on her new Metabolic Mastery program
1:07:22 Outro & final thanks
In this episode of the Greenfork Food for Thought podcast, host Stephen Zabala and guest Whelden Graziano openly discuss men's mental health, sharing personal struggles with depression, overwhelm, relationship failures, and the societal pressures on masculinity. They explore coping strategies such as exercise, yoga, meditation, journaling, building a supportive tribe, and embracing vulnerability for personal growth and resilience.
Whelden Graziano can be found training at his sister's training studio, Battleground Fitness.
00:00 Introduction to the podcast and guest Whelden Graziano
03:43 Shifting gender roles and the "attack on masculinity"
07:26 Importance of vulnerability and leaning on friends during low points
11:09 Whelden shares how exercise and running help silence negative thoughts
14:52 Reflecting on a summer of business threats, family struggles, and relationship collapse
18:35 Jordan Peterson’s take on depression: biological vs. circumstantial
22:18 Accepting hard times, sitting in discomfort, and giving yourself grace
26:01 The power of small daily wins and the "1% better" mindset
29:44 Trimming the fat: focusing only on what truly matters during overwhelm
33:27 Coping tools: yoga, meditation, community, and breaking negative loops
37:10 Men craving connection and avoiding the "lone wolf" trap
40:53 Building a men’s group and the value of real, in-person talks
44:36 Relationships as growth challenges—Bruce Lee’s "sparring" analogy
48:19 Setting boundaries early and protecting your heart
52:02 Choosing a partner wisely: values, faith, and long-term alignment
55:45 Heartbreak after self-improvement—why it still hurts and how to keep going
59:28 Law of attraction, manifestation, and not choosing from loneliness
1:03:11 Pushing forward after failure: "don’t give in to the voices"
1:06:54 Final reflections on healing, bravery, and starting over
1:10:37 Closing advice
In this episode of Food for Thought by Greenfork, host Steven Zabala chats with fitness and nutrition coach Jackie Orr about her transformative journey from a stay-at-home mom battling weight gain, grief, and self-medication to becoming a passionate trainer who has changed countless lives. They delve into themes of personal growth, the healing power of fitness and community, overcoming family trauma, prioritizing kindness and family, and her upcoming move to a slower-paced life in Alabama.
You can find Jackie on LinkedIn or on Instagram at jacked1279.
00:00 Introduction and welcome to guest Jackie Orr
00:39 Life in Asheville and the Build-a-Bear photo that sparked change
02:08 Grief, family trauma, and self-medicating with food and alcohol
03:48 Committing to sobriety and starting to walk for exercise
04:44 Moving to Connecticut and discovering bootcamp at Edge Fitness
06:46 Spiritual connection to her brother through the gym
08:50 Shifting focus to being strong for her daughters
10:36 Mutual journeys through yoga and fitness for healing
12:50 Stepdad’s suicide and choosing to be better, not bitter
14:20 Power of authenticity and human connection in coaching
16:05 How you make people feel matters more than achievements
18:47 Somatic therapy and releasing trapped trauma
19:57 Empty-nest move to Alabama and beach life ahead
23:13 Need for human connection and joining Steven’s gym
28:43 Favorite sports growing up and picking up tennis again
31:02 Steven’s son coaching Muay Thai at 17
34:30 Balancing career and emotional availability for family
39:32 Raising a son as a single dad and letting go
44:00 Starting a men’s group and resisting division
51:30 Last meal question and closing thoughts
In this episode of Food for Thought by Greenfork, host Stephen Zabala sits down with Dr. Sarah Avery, an integrative physical therapist, yoga practitioner, and women’s health advocate. Tune in as they unpack her journey from traditional outpatient PT to building a holistic practice centered on manual therapy, bone health, and cyclical wellness — plus the story behind her seed cycling company, Moon Cycle.
You can learn more about Dr. Avery’s practice by searching “In Motion Physical Therapy Saratoga,” and find her seed cycling offerings at mooncycleseedco.com
00:00 Welcome + guest introduction
00:35 How Stephen and Sarah met
01:40 Injury culture in jiu-jitsu and rest
02:30 Running, headspace, and postpartum training
04:15 Transitioning back to weightlifting
04:50 Sarah’s path into physical therapy
06:30 Discovering the link between dance and anatomy
07:45 Integrating yoga into PT
09:15 Leaving the insurance model for deeper care
10:40 The emotional truths held in the physical body
12:25 Manual therapy vs. movement-only approaches
13:45 Building an integrative network of local practitioners
16:05 Why strength training matters for women
16:20 The birth of “Osteo Vitality”
19:50 Understanding bone density and how lifting affects it
22:15 Real data + participant outcomes
27:10 Frustrations with insurance and diagnostics
33:00 Moon Cycle Seeds and hormonal health
39:10 Clean living, food, and cyclical wellness
41:00 Final reflections + where to connect
In this episode of Food for Thought by Greenfork, host Stephen Zabala interviews Dr. Craig Nelson, a chiropractor from Intrinsic Chiropractic in New York to discuss his holistic approach to musculoskeletal health. Dr. Nelson shares insights from his 25-year career, blending biomechanical expertise with emotional and cellular wellness strategies to foster lasting health changes.
Dr. Craig Nelson can be reached at intrinsic-chiropractic.com, by phone at (518) 886-9507, or directly via text or call at (518) 708-4560.
00:00 Introduction to the podcast and guest, Dr. Craig Nelson.
03:35 Explanation of intrinsic muscles and the philosophy behind Intrinsic Chiropractic.
06:14 Introduction to Dr. Nelson’s three-prong approach to musculoskeletal injuries.
09:14 Discussion on how scar tissue forms and impacts joint load.
12:07 Importance of exercises to engage deep stabilizing muscles like the multifidus.
15:12 Emphasis on preventative care to maintain joint mobility and muscle function.
18:19 Connection between emotional state, stress, and physical health.
21:17 How stress impacts specific body parts and movement patterns.
24:05 Importance of active participation in treatment for lasting change.
27:38 Impact of sleep posture on intrinsic muscle function and stiffness.
31:29 Explanation of the cracking sound in chiropractic adjustments.
35:04 Discussion on energy, trauma, and holistic health perspectives.
38:57 Importance of human connection in healthcare and community care.
42:24 Dr. Nelson’s upcoming wellness program using wearable data.
46:23 Critique of hyper-specialized medical systems and holistic alternatives.
50:08 Benefits of a strong referral network for patient care.
53:54 Dr. Nelson’s flat-rate pricing model to keep care accessible.
57:02 Benefits of cold plunge and sauna for cellular resilience and community.
1:00:59 Mental resilience through endurance sports and daily practice.
1:04:20 Dr. Nelson shares contact info and his last meal choice.
In this episode of the Greenfork Food for Thought podcast, host Stephen Zabala welcomes Melissa Rose, a massage therapist, mother, and musician, who shares her serendipitous path into massage therapy. Tune in as they explore topics like storing trauma in the body, the power of human touch, ecstatic dance, somatic practices, music as meditation, and tips for holistic wellness.
To connect with Melissa Rose, find her on social media, at centered-massage.com/melissa-rose/, or contact her at (518) 912-1567.
00:00 Welcome and introduction to Melissa Rose
03:00 Melissa's journey into massage therapy from restaurant work
06:00 Evolution of her massage career and becoming an independent contractor
09:00 How the body stores emotions and big releases during sessions
12:00 Introduction to ecstatic dance and its benefits
15:00 Story of dancing through grief after a friend's passing
18:00 Energy transference and profound client exchanges
21:00 The sacredness of human touch and infant studies
24:00 Differences between Swedish and medical/deep tissue massage
27:00 Tips for pre- and post-massage preparation
30:00 Hydration, running goals, and personal health reflections
33:00 Future goals including herbology and Miss Rose Wellness
36:00 Herbs, oils, and potions used in practice
39:00 Interest in somatic therapy and EMDR
42:00 Psychedelic therapy and ideas for a wellness center
45:00 Music as therapy and kirtan jam band experiences
48:00 Frequencies in music and emotional discernment
51:00 Life stages, trauma responses, and video game analogies
54:00 Death row meal: steak, sweet potato pie, and Hook-inspired feast
57:00 Comfort food, nutrition's impact on mental health, and dairy issues
59:00 How to find Melissa and closing thoughts
In Episode 20 of the Greenfork Food for Thought podcast, host Stephen Zabala welcomes guests Vicki Braunstein and Kiera Kenyon to discuss the powerful connection between food, mental health, and healing. Together, they share how their “Food and Mood” program uses nutrition education to support emotional well-being. The conversation explores comfort food psychology, trauma and nourishment, barriers to understanding nutrition, more!
To learn more about the Food and Mood program, visit Saratoga Center for the Family or check any of the guests' social media!
0:00 Intro and welcome Vicki Braunstein & Kiera Kenyon
0:25 “Food is Mood” program overview
1:10 Vicki’s background as a therapist
6:20 Reconnecting family through cooking
10:15 Food as medicine and discipline in healing
12:10 Nutrition and mental health connections
14:20 Personal evidence vs. scientific evidence
17:00 Balancing therapy and nutrition for mental wellness
19:40 Understanding comfort food and emotional eating
26:30 Trauma, dissociation, and grounding through eating
29:00 Awareness and emotional triggers in cravings
32:00 Navigating nutrition misinformation
34:30 Listening to your body and the elimination diet
40:00 The value of community and ongoing education
42:00 Food is Mood group structure and goals
48:00 Food access, CSA boxes, and advocacy work
50:00 Nutrition in schools and systemic change
55:00 Reconnecting with nature and growing food
58:00 Youth empowerment through food programs
1:01:20 Building bridges between farms and families
In Episode 19 of the Greenfork Food for Thought podcast, host Stephen Zabala reconnects with childhood friend Tess Palma-Martinez, a private chef, sound healer, and sonography student. Recorded in Stephen’s kitchen, they discuss Tess’ journey from Saratoga to NYC, Brazil, LA, and Costa Rica, exploring sound healing, primal movement, and the role of frequencies in well-being.
To connect with Tess, follow @completelygolden on Instagram or visit completelygolden.com.
0:00 Intro and welcome Tess Palma-Martinez
0:20 Catching up as childhood friends
1:17 Tess’ journey: NYC, Brazil, and beyond
3:53 Reconnecting with family
5:33 Path as a chef and sound healer
6:12 Opening a floral shop
7:55 Frequency in Tess’ work
9:06 How sound baths work
11:12 Frequencies and harmonic state
13:00 Nature, movement, and meditation
14:06 Music’s impact on emotions
16:31 Using music to shift energy
18:56 Subliminal frequencies in music
21:58 Primal movement and fascia
26:28 Somatic therapy benefits
29:20 Controlled articulated rotations
30:48 Psoas muscle and health
34:01 Patience in healing
37:57 High school reflections
43:10 Parenting with resilience
45:15 Embracing authentic tuning
49:39 Tess’ studies and sound baths
51:44 Physics of sound
54:07 Life transitions
56:22 Sound baths and trainings
57:06 Last meal: Indian dosa and paneer
59:13 Closing thoughts
In Episode 18 of the Greenfork Food for Thought podcast, host Stephen Zabala sits down with Christian “Mo” Morales, a strength and performance coach working with athletes of all ages and levels. Mo shares his journey into athletic coaching, from internships and early experiences to leading athlete programs, and dives into topics like youth vs. adult training, the art and science of coaching, using technology in performance, and blending physical therapy with strength training.
To connect with Mo, follow @mo_movement25 on Instagram.
0:00 Intro and welcome Christian “Mo” Morales
2:24 Discovering athletic coaching and early inspirations
3:44 Funny story from shadowing an athletic trainer
5:18 Internships at Max Level Fitness and growth as a coach
7:05 Building relationships and meeting clients where they are
8:43 Adapting programs and learning the “art” of coaching
9:42 Training youth athletes vs. adults
12:32 Coaching adults and balancing goals with smart training
14:02 Blending rehab concepts with performance training
16:25 Making training fun and competitive for kids
17:52 Using technology like jump pads and laser timers
19:34 Coaching at Skidmore and integrating performance tech
22:26 Future goals with force plates and advanced analysis
25:02 Isometrics and tendon health in athletes
26:54 Blood flow restriction training and Mo’s published thesis
28:49 Principles of adaptation and transferable qualities
29:46 Evolution of athletic training and growth of private gyms
31:26 Golf, biomechanics, and rotational training
35:43 Mo’s last meal picks: Taylor ham, pizza, eggplant parm
36:42 Future projects, LLC, and online programs
40:39 Closing thoughts and where to find Mo
In Episode 17 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Don Walton, an MMA athlete, coach, and promoter. Listen in as Don shares his journey from fighter to coach at the Academy of Elite Martial Arts in Saratoga, discussing weight cutting, founding Elite Fighting Promotions, and the discipline of martial arts.
To reach out to Don about training, follow @saratogaelitema_ on Instagram or search for Saratoga Academy of Elite Martial Arts on Facebook.
0:00 Intro and welcome Don Walton
0:25 Don’s roles in martial arts and Elite Fighting Promotions
0:44 Hexagon vs. octagon cage clarification
1:00 Story about uncle’s watch dogs
1:20 How Don started in martial arts
1:56 From military plans to rediscovering martial arts
2:24 Falling in love with Muay Thai and coaching
2:43 Training in Southern California
3:02 Returning home and retiring from fighting
3:49 Choosing coaching over fighting
4:25 Weight cutting and nutrition challenges
6:34 Weight cutting regulations and hydration tests
7:15 Discipline in tough training
8:14 The “hungry wolf” mentality
9:55 Life in the gym and love for martial arts
11:16 Favorite fighters: John Haggerty and Superbon
12:15 Coaching Damian to a WBC championship
13:43 Coaching kids and average people
17:11 Phil Nurse’s Muay Thai curriculum
22:26 Starting Elite Fighting Promotions
28:08 Upcoming September 20th show
35:54 Last meal: spicy ramen from Yummy Ramen or Thailand
39:18 Finding the flow state in martial arts
43:46 Advice for beginners: be a sponge, lose the ego
49:11 Closing thoughts and gratitude
In Episode 16 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Renee Salerno, an endurance athlete, yogi, and aesthetician. Renee, owner of Namastetics, shares insights on her journey through yoga, mountain biking, cross-country skiing, and her approach to skincare that emphasizes self-care and education. From the transformative power of restorative yoga to the importance of SPF and embracing new challenges as a lifelong learner, Renee’s vibrant energy and dedication to community shine through.
Learn more about Renee’s services by emailing her at namasteticsbeauty@gmail.com, book a session through her Vagaro site, or follow Namastetics Beauty on Instagram.
0:00 Intro and welcome Renee1:56 Renee’s dance-inspired yoga journey3:24 Her intense yoga teacher training experience7:31 Mountain biking mishaps and flow state9:41 Transition from running to cycling11:23 Training for a half marathon15:43 Nutrition for endurance athletes21:11 Exploring cross-country and skate skiing23:34 Trying rock climbing as a beginner27:22 Adapting yoga with a wrist injury32:10 Yoga’s restorative role in athletic longevity38:08 The role of an aesthetician in wellness41:58 Combining yoga, Reiki, and skincare43:21 Understanding Reiki as energy work49:45 Skincare education and avoiding toxic chemicals56:02 The critical importance of SPF59:11 Renee’s last meal: meatballs and homemade pasta1:03:09 Closing thoughts and gratitude
In Episode 15 of Food for Thought, host Stephen Zabala sits down with educator and mindfulness coach Leah Ferrone to explore the impact of technology and social media on mental health, relationships, and real-world connection. Leah shares neuroscience-backed insights, practical mindfulness tools, and stories from her work with kids, parents, and teens to help listeners build healthier tech habits and deeper human connections.
Learn more about Leah’s work and programs at bravelionmind.com and follow her on Instagram at @bravelionmind.
0:00 Intro to Leah Ferrone and digital wellness focus
2:08 The overwhelm of social media presence
4:11 Lessons from a year off Instagram
6:27 Mindfulness roots from Leah’s upbringing
9:36 Making mindfulness fun for kids
13:39 Tech and social media: pros and cons
17:34 Online judgment and cyberbullying
20:00 From outdoor play to online life
22:47 Unspoken social media “rules” for teens
25:07 Value of real-life social interaction
31:12 Power of phone-free events
36:07 Why mistakes help kids grow
40:15 Six-hour phone-free teen retreat
42:12 Teen-led digital well-being committee
45:49 How teens see their tech use
49:20 Teens want authentic childhoods
53:06 Unplugged creativity and problem-solving
55:27 Breaking autopilot phone habits
57:59 AI’s impact on learning and authenticity
In this episode of Food for Thought, host Stephen Zabala sits down with Dr. Patrick Campbell, chiropractor and founder of Ecotone Health, to talk all things performance, movement, and recovery.
From functional mobility to advanced assessments, running analysis, and cutting-edge recovery tools like TECAR therapy, Patrick shares insights that bridge the gap between rehab and athletic performance. Whether you’re a runner, lifter, or just want to move and feel better, this conversation is packed with value.
00:00 Intro to Patrick Campbell & Eco Tone Health
01:28 Patrick’s Background & Career Journey
05:18 Founding Eco Tone & Business Growth06:20 Chiropractic vs. Holistic Movement-Based Care
13:04 Movement Assessment Tools Overview18:54 Sports Training & Mobility Insights24:33 Flexibility vs. Mobility
32:10 Running Form Assessment & Tools
40:13 Recovery Tools at Eco Tone HQ
43:33 TECAR Therapy Explained49:02 Real Results from Recovery Tech
59:02 The Last Meal Question
In this episode of Food for Thought, host Stephen Zabala welcomes Sarah Hutcherson, founder of Slo Breath Works, for an enlightening conversation on the power of breathwork. From managing anxiety and stress to enhancing athletic performance and recovery, Sarah breaks down the science and spirit behind various breath techniques — and even guides listeners through a calming breath practice to start the episode.
Together, they explore the connection between breath and the nervous system, how simple breathing exercises can transform your day, and why just five minutes of breathwork can create measurable change. Whether you’re a yogi, athlete, high-stress professional, or just breath-curious, this episode will leave you inspired (and maybe exhaling a little slower).
00:00 Welcome & Introduction
00:43 Guided Breathwork Practice
03:30 Benefits of Breath Awareness
08:00 Sarah’s Background & Breathwork Journey
13:00 Tools, Books & Science Behind Breath
18:00 Breath & Nervous System Regulation
24:00 Deep Breath Practices & Techniques
30:00 Mental Health, Emotions & Breath
36:00 Daily Integration & Habit Stacking
42:00 The Power of the Exhale
46:00 Final Thoughts & Last Meal Question
In this episode of Food for Thought, host Stephen Zabala welcomes Michael Kurkowski—fitness and mindset coach.
They explore the power of combining physical training with personal development, the philosophy behind kettlebell mastery, and how mindset is built through simple, consistent practice. From overcoming early injuries to coaching during a pandemic, Michael shares a grounded and thoughtful perspective on holistic health.
00:00 – Intro & holistic health philosophy
01:39 – Michael’s injury and journey into fitness
07:10 – Discovering kettlebells and the strength system
12:05 – Mastery over metrics: training as practice
16:22 – Why autonomy matters: lessons from COVID
24:24 – The body/mind connection: which comes first?
28:39 – Daily mindset practices & mental resilience
31:05 – Stoicism, Daoism & surrendering control
37:00 – Social media, self-worth & defining success
42:35 – Michael’s last meal & the emotional power of food
Join host Steven Zabala as he sits down with Dave Bender from Contemporary Athlete, a personal training facility in Clifton Park. Discover how Dave transformed from a springboard diver to a fitness entrepreneur, sharing insights on effective coaching, personalized training, and building a successful gym. Learn about their innovative semi-private training model, cutting-edge technology like Keno Tech, and Dave's philosophy on helping clients achieve their health and fitness goals. Whether you're a fitness enthusiast or looking to start your wellness journey, this podcast offers valuable perspectives on holistic health and personal growth.
0:00 - Introduction and Podcast Welcome
0:53 - Dave's Background in Fitness
3:21 - Fitness as Personal Transformation
4:25 - Approach to Training and Client Coaching
5:28 - Importance of Professional Guidance
8:20 - Fitness Industry Challenges and Misconceptions
9:41 - Transitioning from Coach to Business Owner
15:00 - Contemporary Athlete's Training Model
21:13 - MAPS Training System and Technology
30:00 - Partnerships and Holistic Approach to Fitness
36:40 - Continuing Education for Coaches
47:11 - Future Plans for the Gym
1:00:00 - Last Meal Question
1:06:01 - Closing and Contact Information
Join host Stephen Zabala as he sits down with Katie Tansey, a nutrition coach, fitness enthusiast, and community organizer. In this engaging episode, Katie shares her wellness journey, discusses the importance of nutrition, and talks about her popular Savage Sunday workout group. Learn about intuitive eating, macronutrients, and how building a supportive fitness community can transform your health and lifestyle. Whether you're interested in nutrition, fitness, or personal growth, this podcast offers valuable insights and inspiration.
00:00 Introduction
02:38 Katie's Personal Wellness Journey
05:04 Origins of Savage Sunday
07:53 Type Two Fun Concept
11:19 Katie's Background in Nutrition
14:05 Nutrition Coaching
20:00 Nutrition and Health Strategies
27:33 Fitness Journey
48:45 Savage Sunday and Community
1:00:21 Closing Conversation