It is the week of Christmas, and the pressure to be the "perfect" hostess while maintaining a "perfect" diet is at an all-time high. In this timely episode of Mindful Moments, Coach Delicia gives you the ultimate holiday permission slip: the 80/20 rule. Learn why aiming for weight maintenance this week is actually a massive victory, how to enjoy your favorite seasonal treats without the side of guilt, and how to use the "Next Best Choice" strategy to stop a breakfast slip-up from becoming a week-long spiral. Whether you’re hosting the big dinner or traveling to see family, this episode will help you protect your peace, lower your stress, and keep your health goals intact through the heart of the holidays.
Your surroundings play a bigger role in your habits than you may realize. From what is in your kitchen to how your schedule flows to the people you spend time with, your environment can either support your goals or quietly work against them. This week, the Conways will break down how small environmental shifts can make healthy choices feel easier and more automatic.
You will learn how to spot hidden triggers, set up your space for success, and create an environment that works with you instead of against you. This conversation is all about practical changes that reduce friction, build consistency, and help you feel more in control of your day to day choices.
The holidays aren’t always joyful for everyone. Sometimes they bring grief, loneliness, strained relationships, comparison, or a quiet heaviness that’s hard to explain, especially when it feels like everyone else is celebrating.
In this episode, Ashley talks openly about the emotions we don’t always give ourselves permission to feel this time of year. She shares how to honor what’s coming up without letting it take over your health, your habits, or your sense of self. This isn’t about forcing positivity or pushing feelings aside—it’s about learning how to hold space for your emotions while still caring for yourself in a season that can feel emotionally complex.
If the holidays feel harder than you expected, this episode is for you.
In this week’s episode of Lisa’s Corner, we start a different kind of makeover. Not a glam up, but a deep mind body spirit reset. We explore why wellness is not vanity, why discipline is actually an act of self-love, and how stress, shame, and emotional armor can weigh us down more than food ever could.
From cortisol and biology to spirituality and safety, this episode unpacks the invisible weight we carry and how reclaiming our body as a sanctuary can help us heal. If you’ve ever felt overwhelmed, cluttered, or stuck in cycles you can’t explain, this conversation is for you.
You deserve a life that feels peaceful, grounded, and safe. Let’s start clearing the inner clutter together.
If you have ever felt pressured by family, comments about your plate, or the stress of trying to “people please” your way through the season, this episode is for you. Coach Stefanie will walk you through how to stay grounded in your goals, protect your peace, and confidently set boundaries without guilt.
You will learn how to respond to food pushers, handle unsolicited opinions, and navigate social situations in a way that honors your journey. This is your reminder that you don’t owe anyone explanations or justification for choices that make you feel good and supported.
What if joy wasn’t something you had to earn, wait for, or squeeze in when everything else is finally done? What if joy was actually the fuel that keeps you grounded, on track, and emotionally well during the busiest time of year? In this episode, Ashley breaks down why joy isn’t a distraction from your health, it’s medicine for it. Learn how to refill your cup, lighten the pressure, and build a holiday season that supports your whole self, not just your schedule.
Feeling overwhelmed by the big jobs in life? You are not alone. In this episode of Lisa’s Corner, we dig into the power of microtasking and how breaking massive to-dos into tiny, almost laughably small steps can completely shift your productivity, mood, and even your health habits. From the fifteen minute Pretzel Nibble Method to the surprising role a herd of guinea pigs played in rebuilding motivation, this episode explores how small wins spark big transformation. If you are ready to beat burnout, protect your willpower, and get your wellness momentum back, this one is for you.
As we step into December, Coach Delicia invites you to pause, reflect, and rethink the way you approach your goals. Instead of rigid resolutions and all-or-nothing pressure, this episode explores the power of themes, microhabits, and gentle consistency. Discover how small, meaningful choices can completely reshape your year and why 2026 doesn’t need a “new you,” just a more supported you.
If you have ever found yourself slipping into patterns you thought you left behind, you are not alone. This week, the Conways will walk you through why old habits resurface, how to recognize the signs early, and what small, doable shifts help you turn things around with confidence.
You will learn how to interrupt autopilot behaviors, rebuild awareness, and create gentle structure that supports your goals instead of sabotaging them. This is your reminder that setbacks are not failures. They are signals. And with the right tools, you can redirect quickly and keep moving forward.
The holidays don’t erase your progress. In this episode, Ashley breaks down why a pause is not a setback, how small choices still count, and how to walk into the season confident instead of panicked. Because progress isn’t about perfection, it’s about showing up, even in the chaos.
In this episode of Lisa’s Corner, we explore an unexpected source of structure, movement, and emotional grounding. It is not a fitness plan, a kitchen gadget, or a supplement. It is the simple act of caring for another living being. Lisa shares how her return to guinea pigs created more daily movement, less mindless snacking, and a stronger routine than she has had in years. You will hear how pets naturally increase non exercise activity, how they build reliable morning and evening structure, and how their presence can interrupt stress cycles that often lead to emotional eating. She explains the science behind how caregiving lowers cortisol and raises oxytocin, why a sense of purpose can anchor your entire day, and how small responsibilities can shift your habits without you even noticing. If you feel stuck, disconnected, or unmotivated, this episode shows how caring for something outside yourself can help you feel more balanced, more supported, and more consistent.
Join the Conways on this week’s Tuesday Talks Live tonight at 7:30 PM Central for “Fueling Your Body for Exercise.” Whether you are just getting started with movement or leveling up your routine, what you eat matters. This week, the Conways will break down simple, realistic ways to fuel before and after workouts so you feel energized, strong, and supported. Learn how to choose the right snacks, time your meals, and balance nutrients to boost performance and recovery.
The holidays aren’t really about the food , they’re about the moments you’ll remember long after the dishes are put away. In this reflective episode, Ashley helps you shift the focus from what’s on your plate to what’s in front of you: connection, presence, and genuine joy. If you’re ready for a season that feels meaningful instead of chaotic, this conversation is your reset button.
In this episode of Lisa’s Corner, we look at the single most underestimated tool in your entire wellness journey. It is not a supplement, it is not more willpower, and it is not a stricter diet. It is a pen. Lisa breaks down the mindless eating loop that derails your progress, explains why stress and emotion driven snacking show up at the same time every day, and shares the science backed reason journaling can calm cortisol, improve sleep, lower cravings, and reveal the hidden patterns that keep you stuck. You will learn how expressive writing short circuits stress, why a five minute bedtime brain dump can help you fall asleep faster, and how a massive study showed that daily journaling doubled weight loss results. Lisa also walks you through three beginner friendly journaling methods and three simple homework assignments that can help you get started tonight. If you feel like you are doing everything right but still struggling with mindless habits, this episode will show you exactly how to turn awareness into action.
Ready to shop smarter this holiday season? Forget clutter! In this essential Black Friday and Holiday Gift Guide, Coach Delicia curates the ultimate wish list of tools designed to make your Healthi journey easier, more accurate, and more enjoyable all year long. We break down the must-have gear, categorizing items for maximum impact in the kitchen, during movement, and for crucial recovery: from non-negotiables like the Digital Food Scale and Walking Pad to fun gadgets like the Ninja Creami and stress-reducing Smart Light Bulbs. Give yourself the gift of consistency this year by using this list to shop the sales and gear up for a healthier, less-stressed new year!
Join the Conways on Tuesday Talks Live for “When Things Don’t Go as Expected.” Life rarely goes exactly as planned, and our health journeys are no different! This week, the Conways will share practical tips for navigating setbacks, adjusting your plans without guilt, and keeping your wellness goals on track even when life throws a curveball. Learn how to pivot with grace, stay consistent through challenges, and turn unexpected moments into opportunities for growth.
If you’ve ever left a holiday gathering feeling drained, guilty, or like you slipped back into habits you’ve worked hard to outgrow, this episode is for you. Ashley breaks down how to stay rooted in your goals, protect your energy, and honor your boundaries all while still fully enjoying the traditions, the food, and the people who make the season special.
In this week’s episode of Lisa’s Corner, we shine a spotlight on one of the most overlooked yet powerful tools in your wellness routine: sleep. From hunger hormones to cravings, metabolism, stress, and even workout recovery, lack of sleep influences nearly every part of your health.
Lisa breaks down the science in a clear and relatable way, shares personal struggles with insomnia, and explains how even one bad night can impact your appetite, energy, and fat storage. You will learn the real numbers behind sleep deprivation, why your brain makes different choices when you are tired, and how hormones like cortisol, insulin, ghrelin, and leptin shape your results. Most importantly, Lisa offers three practical steps you can start tonight to reset your sleep and support your goals.
If you have ever felt like you are doing everything right but still not seeing progress, this episode will help you understand why.
🎙️Join the Conways on this week’s Tuesday Talks Live for “Healthy Holiday Strategies: Staying Balanced Through the Season.” 🎄✨ The holidays are a time for joy, connection, and of course, delicious food! But they can also bring stress, overindulgence, and the feeling of falling off track. This week, the Conways will share simple, realistic ways to enjoy the season and stay aligned with your goals. Learn how to plan ahead for parties, make mindful food choices, handle holiday stress, and find balance without guilt or restriction. Let’s make this season about presence, not pressure, and keep your progress going strong into the new year. 💙
Food guilt has no place at your holiday table. In this comforting episode, Ashley breaks down how to enjoy your favorite foods without fear, ditch all-or-nothing thinking, and find real balance this season — one mindful bite at a time.