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So much has changed this year regarding business and our personal lives. First, we want to thank all of you who have followed us on our journey. In this episode, we discuss all the current changes and then go in-depth about staying healthy, present, and stress-free during the holidays. For decades, the conventional wisdom has said that most people gain around five pounds between Thanksgiving and New Years. The good news is that the five-pound pile-on is overblown. The New England Journal of Medicine published a study of adults that showed that the average holiday weight gain was .37 kilograms or just under a pound. In addition, more than half the people in the study stayed within a kilogram, or just over two pounds, of their other weigh-ins. Generally, people are eating out more at dinner parties and events and drinking more alcohol — and are sleeping less, which typically contributes to weight gain.  We urge our listeners to relax and enjoy themselves during the holidays. This will be our final episode for 2021, and we will be back at the beginning of next year.  Details on Emily’s surprise baby shower [1:38] Kelley’s life update [6:28] Jewell Animal Clinic [16:15] Details on Emily’s Nursery [23:15] Emily Burki [23:16] An Honest Mess [23:18] Holiday tips for staying healthy and happy [26:58] Healthy cooking swaps [32:50] Coconut oil [33:15] Kerrygold butter [33:16] Stress management [37:15]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

How much time do you spend working on your mind? We invest our money and time on our bodies, education, finances and appearance but how much are we investing in the thing that matters most, our mental health?  How we think and feel about ourselves plays a huge role in how we will treat ourselves, others and our actions.    In this episode, we cover multiple topics including, self acceptance, how our inner dialogue affects us and the people around us. You’ll also hear why it’s important to take time to assess and reflect, along with our personal journeys of self acceptance and mental wellbeing.   Update on podcast [1:30] Body image culture [2:!5] Oprah’s Super Soul Podcast - Relationship Begins With Self [3:50] How Emily feels about her body while pregnant [4:40] Kelley’s past and present with body image [7:00] Comparison [10:10] Hormones [11:20] Needing attention - wanting to be wanted [11:40] Reflection [13:00] Pressure to be perfect [14:40] Missing out on life due to achieve “ideal body” [17:16] Assessing yourself [18:30] How do you feel around food? [20:25] Kelley talks about how she felt during pregnancy [22:22] Social pressures [24:05] Postpartum recovery [26:00] Connection with child [27:40] Emily’s journey during pregnancy [30:32] Training postpartum [33:00] Giving yourself grace [34:00] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

In this episode, we discuss all of the things! We love sharing what is currently working for us. Of course, these things shift with the seasons and what's going on in our lives personally. But we aim to be honest and helpful. We want you to feel like you're sitting with us, having a conversation, and we always want you to feel included. If you find this episode valuable, please share it with a family member or friend or lease us a review. We read them every single week, and it's what propels our podcast forward. Our episodes release every other Monday at 5 am. Find us on Spotify, SoundCloud, Apple, and Itunes.   Update on Emily’s Boards Exam [1:54] Kelley’s career update [3:30] AFPA pre/post natal certification [5:00} Canyon gluten-free bread [7:20] Dave's Killer Bread [8:15] Fall soups and stews [10:50] Beta-carotene [12:00] Emily and Kelley’s skincare routine [16:00] Beautycounter [16:37] Benefits of collagen [20:00] Emily and Kelley’s favorite snacks [25:58] From the Ground Up [26:00] Banza  [26:00] Siete [26:00] Simple Mills  [26:00] Emily and Kelley’s favorite exercises [28:00] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Candy, donuts, cake… We all love it. However, eating too much sugar has some negative effects. Research studies have linked a high added sugar intake with various medical conditions, including obesity, diabetes, and heart disease, as well as poor dental health, and even behavioral issues.  Cutting added sugar from our diet may help protect against chronic disease development and boost our overall health. In this episode, you’ll hear easy ways to  reduce added sugar in your diet. We believe that making key changes to our diet, exercise, and sleep patterns can also help beat cravings and create a healthier lifestyle. In This Episode We Discuss: Know the difference between kinds of sugar Foods that are high in unhealthy sugar  Prediabetes, diabetes & metabolic syndrome  Ways to test blood sugar  How to take proactive measures Emily’s studying for Health Coach Boards [1:25 Kelley’s studying for AFPA’s Pre-Post Natal Fitness Specialist Cert [2:00] Girls Gone Strong [2:40] AFPA [3:15] Empire Fitness Academy  [4:20] Jeff Pelizzo - 18STRONG podcast [4:25] Jessica Cameron - JCORE Fitness [4:28] Emily craving sugar [6:20] Kelley’s not keeping sugar in the house [7:40] Noticing sugar in processed foods [10:05] Knowing the difference between sugar [10:50] What foods contain high amounts of sugar [12:13] Blood sugar regulation [12:30] High sugar diets increase chance of disease [13:25] Ways to read blood sugar [15:10] Genes play a role [16:50] Ways to minimize sugar intake [17:40] Awareness and portion control [18:50] Herbs and veggies [19:20] Magnesium roles and magnesium rich foods [21:00] Ac1 blood test [22:48] Adjusting habits [24:00] Fish oil [24:15]

In this episode, we discuss tips and tricks to making healthier choices when dining out. Food isn't just energy; it's information, and it also can be an expression of love. Therefore, it's crucial to have a healthy relationship with food. Our goal is to help you create that healthy relationship and enjoy your experiences eating out guilt-free.  Some tips include: Move your body, but don't over-exercise to "make-up" for eating out Don't go to dinner starving Check out the menu beforehand Minimize high caloric cocktails Choose places that have options that support your healthy lifestyle  What are some of your favorite places to eat in the STL?   Em’s favorite eats [3:22] Twisted Tree [4:15] O&O Pizza [4:31] Hamiltons [6:30] Jspitaria [6:38] Lexi Linsenman [6:45] Knead [7:27] Kelley’s favorite eats [8:15] Frazers [8:30] Retreat Gastropub [8:41] Polite Society [9:33] Fit-Flavors [11:00] Choosing healthier options [16:02] Less caloric cocktail options [20:10] Eleven Eleven Mississippi [26:00]

We started this Podcast to be completely transparent about the challenges people face in their health journey and life.  This episode was not planned, we were supposed to have a guest on, and things didn’t work out. We always have backup topics just in case something like this happens. But on this particular day, we both had so much going on personally, we ended up pressing record and just started talking about everything that was happening in our lives. No one is perfect, not even people in the fitness industry. Unfortunately, social media has a tendency only to portray the highlights and not the struggles. We believe that one of the ways to lead by example is by being honest and sharing our struggles openly and honestly.  In our clinical practice, we have found that most people won’t be completely honest about their struggles if the professional they’re working with portrays perfection. A sense of judgment can hold people back from getting to the root cause of their issues. This is why we have a realistic approach to all things related to health and wellness. In this episode you’ll hear about all the things Managing stress Unexpected changes during pregnancy Supportive husbands  Thoughts about aging and procedures   Emily’s pregnancy update [2:00] Imperfect Foods [12:18] National Board for Health & Wellness Coaching [12:46] Precision Nutrition [14:37] Kelly’s initial life adjustments with a baby [15:16] Stress management techniques [20:00] Husband's attraction to us during pregnancy [25:00] The Bradley Method [25:30] Pregnancy issues you don’t hear about [26:00] Thoughts about aging and procedures [33:30]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Obesity is one of the biggest health problems in the world. It’s associated with several related health conditions. These include high blood pressure, elevated blood sugar and a poor blood lipid profile. In this episode we discuss what lifestyle and food choices contribute to fat gain and how it could be prevented or treated.  CDC Adult Obesity Facts: The US obesity prevalence was 42.4% in 2017 – 2018. From 1999 –2000 through 2017 –2018, US obesity prevalence increased from 30.5% to 42.4%. During the same time, the prevalence of severe obesity increased from 4.7% to 9.2%. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer. These are among the leading causes of preventable, premature death. The estimated annual medical cost of obesity in the United States was $147 billion in 2008. Medical costs for people who had obesity was $1,429 higher than medical costs for people with healthy weight. What’s going on with Emily [1:30] Imperfect Foods [5:00] Slow weight gain [9:35] Adult obesity rate [11:05] - 40% Ways to measure body fat [12:00] The difference between body fat and BMI [12:20] Healthy women's body fat percentage range [14:00] What causes fat gain? [15:12] Moving more [18:15] Breaking up your workout throughout the day [21:15] Hormones - Ghrelin and Leptin [22:30] Blood sugar regulation [23:50] Fish oil [25:30] Creating a healthy home atmosphere [27:10] Micro goal [27:20] Giving yourself some grace [25:45] Obesity causes disease [30:30] How is your health affecting the people around you? [31:40] How are you feeling physically? [34:00] Where can we improve? [36:10]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

“You’re not going to make a lifestyle goal if you’re trying to make changes out of guilt and shame.” - Emily  Feeling guilty about the food choices you made over the weekend or like you’re spinning your wheels trying to be consistent? If you answered “yes” to one or both of these questions then listen to this episode. We fill you in on some helpful concepts and give tips that will help you avoid a lot of frustration. In this episode, we discuss: What's leading you down the path of poor decision making What to do when we overeat Strategies to prevent overeating  How to have power over food    Kelley talks about nursing update [1:15] Holle Formula [1:30] Overindulgence [4:25] Pallet change according to what you’re consuming [5:15] I’ll start Monday mentality [5:40] Guilt after binge [6:20] Strategies to prevent overeating [7:30] How to eat in moderation [10:50] “I already ruined it, forget it” mentality [12:10] Poor decision path [13:15] Goal setting [14:05] What to do if we do overeat [16:15]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

“How you do something is just as important as what you do.” Kelly Pollman For twenty years Kelly has been leading the fitness industry as a Certified Personal Trainer, specializing in 1-On-1 training, nutrition, and supplementation. Focusing on the simple rule of quality over quantity.  In 1999 he began training with a purpose, taking supplements and realizing that how he fed his body mattered. Next, he dove into the competition stage, where he battled for size. His love for the sport and the people continued to grow. He has competed in almost twenty shows, both regional and national levels.  In this episode, we discuss how he built his own personal training business, his work with 1stPhorm, and becoming a husband and a father. Who is Kelly Pollman [:40] Competing in the industry [4:30] Managing work and family [9:57] The AMRAP Life by Jason Khalipa [12:10] Emily’s experience working with Kelly [15:00] Erin Phillips [18:20] Working with 1stPhorm [22:22] Disciplines you learn in fitness [26:25] Kelly’s advice for getting started [28:35]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

If you've ever wanted to run your own business but have been too worried to take the leap, we were too. In this episode, we share our experiences as entrepreneurs, offer up some advice and talk about the sacrifice and dedication it takes to continue doing what we love to do.    Always going to make mistakes in business [2:00] Taking things personally [2:50] Have a plan [3:30] Writing tasks down [5:10] Clear pitcher of what day should look like [6:20] The hustle [6:40] Learning from past experiences [9:09] Delegating [9:50] Learn to adjust [11:50] Organization [13:00] Buffer app [15:45] Setting boundaries [16:00] Processes in place [18:10] Reinvesting [19:18] Asking other people in industry on how to improve [23:00] Interviewing clients [25:50] Working a lot for free [27:21] Having hard conversations [28:15] Learn from others in your industry [29:30]   Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

Rachel Dragicevic is a St. Judes Hero, marathon runner, healthy vegan, caring mother and the Senior Regional Development Director for St. Jude Children’s Research Hospital.  Facts About St. Jude Children’s Research Hospital  Because of the research St. Jude Children's Research Hospital has done the cancer survival rate has shifted from 20% in 1962 to over 80% today!  Treatment at St. Judes is Free!  It is the leading hospital in research  Rachel has dedicated her life to helping others. She is respected by many and influences others to give back all while encouraging people to be healthy along the way.  In this episode, she shares with us why she started running and how her passion turned into a career. Rachel also explains why she shifted from eating fast food to eating whole nutrient dense vegan foods. She goes on to tell us how being more conscious and educated about her eating improved her health and why she encourages her daughter, Thea, to eat a wide variety of healthy plants, seeds and nuts.  About Rachel [1:25] Hero’s Program- Charity Running Program for St. Judes [2:30] Rachel shares how she got interested in marathon running [3:15] Katy Ravensburg [4:00] How Rachel’s hobby turned into a career [5:15] Fundraising [5:50] About St. Judes [7:30] The Dudes have raised over 1 million dollars! [11:00] Different ways to raise money [15:00] Non-monetary donations [15:45] Rachels marathons training prep [16:55] Hal Higdon for marathon training programs [18:40] Fleet Feet St. Louis [19:25] Rachel’s diet shift [21:00] Transition from eating boxed mac and cheese to healthy vegan eating  Acid reflux [22:45] Rachel’s body adjustments from diet [23:22] What a day of healthy vegan eating looks like [25:05] Feasting At Home [27:05] How to eat healthy as a vegan [27:50 Minimalist Baker [28:20] Pregnancy [29:15] Foods high in protein that aren’t from animals [30:40] Tofu [32:10] Rachel’s daughter, Thea and her diet [33:30] Making eating healthy fun for kids [36:00] Follow Rachel: @racheldragicevic  Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling

In this episode, we continue to discuss our personal struggles with injuries and how to prevent and overcome them. Specific healing methods we suggest are: R.I.C.E. Supplementation Anti-inflammatory Diet Physical Therapy Chiropractic Care Acupuncture We also dive deep into Dr. John Sarno and Nicole Sachs on T.M.S. (Tension Myositis Syndrome). What is T.M.S.? T.M.S. results from mild oxygen deprivation signaled by the autonomic nervous system, resulting in muscle tension and pain somewhere in your body. Through their work, people have been able to cure themselves of chronic pain.    Acupuncture and Infrared [4:03] R.I.C.E. [4:54] Medical Medium [5:28] Benefits of celery [6:02] Supplementation during injuries [6:25} Nicole Sachs 14:35] Chakra system [17:24] Follow us on IG: @wellness.unfiltered Follow Kelley: @kelley_bugger Follow Emily: @emilyzwilling