30:14

week 3:: 30 minute full body pilates flow

37:39

week 3:: 37 minute pilates lower body & core

28:32

week 3:: 28 minute pilates upper body & core series

20:54

40:: your ultimate holiday health & wellness glow up guide!!

16:46

week 1:: 15 minute shortie lower body with ankle weights & weights

27:16

week 2:: 27 minute lower body pilates flow

29:58

week 1:: 30 minute full body pilates flow

12:39

week 2:: 12 minute pilates ball flow

39:54

week 2:: 40 minute pilates upper body & core

28:25

week 1:: 28 minute pilates upper body & core

21:22

39:: full-body inflammation...let's talk about it!

16:33

38:: the truth about inflammation & your menstrual cycle:: period cramps, bloating & more

17:21

37:: building a gratitude practice! (happy thanksgiving 2024!)

32:14

36:: how inflammation helps acne, muscle growth, & gut health :: wellness benefits explained!!

14:42

35:: inflammation 101! debunking inflammation & its role in the body's healing!

20:57

WEEK IN MY LIFE:: menstrual cycle workouts, sephora haul, period girl talk, therapy, & reset!

25:52

34:: the winter arc challenge!! (journaling, goal-setting, & entering 2025 as our best selves!)

27:08

30 minute at-home pilates core workout! (grab a pilates ball or pillow!)

28:28

33:: from chaos to CALM:: 3 ways to handle HIGH STRESS situations

19:07

32:: tips & tricks for how to balance your cortisol!

20:16

31:: cortisol 101! let's learn about cortisol & how to better regulate our own levels!

21:47

30:: DEBUNK health & wellness lies! "snatch your waist & lower your cortisol!"

23:22

29:: the #1 predictor of a happy & healthy life! (& creating cozy fall vibes & dating your friends!)

16:27

28:: build your own dopamine menu! what it is, inspiration, & a step-by-step guide to build your own

29:43

27:: regulate your nervous system, lose that lower belly pooch", a stronger core, & lower stress!

25:14

26:: happy 6 months to the pod!! a little wellness girl chat & getting vulnerable!

17:12

25:: the foundational wellness pillar that no one talks about (how faith is related to your health!)

26:21

24:: my hubby will use this episode against me! how to fight back against wellness overconsumption!

22:04

23:: how AI can help your health & wellness! (& cool companies to watch!)

28:57

22:: schedule your month around your hormones & menstrual cycle!!

26:37

21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

34:43

20:: cycle syncing unlocked! (how to feel the best in your body & see through shiny marketing!)

32:59

19:: menstrual cycle 101! (for the girls!)

16:08

18:: 4 ways to stay motivated in your wellness routine on vacation!!

40:55

17:: how to get out of a negative mindset

35:50

16:: my summer 2024 glow-up wellness routine!! (& FREE workouts!)

27:18

15:: your metabolism & the role stress plays in your body composition & energy goals!

25:01

14:: how a bad hinge date can explain the gut-brain axis, the body's natural ozempic, & metabolism!

29:44

13:: how sunlight helps your metabolism!! (& how artificial light harms it!)

26:50

12:: the best way to eat food for your metabolism (& how we can be the magicians of our own bodies!)

28:49

11:: 7 steps for a summer wellness glow up!!

28:36

10:: the most “unsexy” wellness products that will change your life!

20:22

9:: your ultimate guide to hot girl walks (& how to help your metabolism & body composition goals!)

33:24

8:: wellness-y lessons i wish i learned in my early 20s

13:08

7:: #1 way to improve consistency & motivation in your workouts

27:35

6:: spring cleaning:: dopamine detox (dopamine system & how to "spring clean" for our mental health)

20:13

5:: spring cleaning:: brain detox! (the little known glymphatic system, sleep hygiene, &

26:31

4:: spring cleaning:: body detox! (lymphatic system, lymphatic massage, & body scans!)

28:17

3:: founders journal entry #1 (why elää wellness, our story, failures, successes, & mental health!)

21:39

1:: hey soul sista! (wellness big sis:: the pod)

30:59

2:: smoother poops, braless & pantsless, & gut health like you've never heard before!

27:03

Copy of 20 minute LIVE lower body pilates workout! (workout only!)

20:44

Copy of LIVE 15 minute shortie core workout (bodyweight only! & only the workout)

25:46

Copy of LIVE 15 minute shortie core workout (bodyweight only!) + breathwork education session!

35:03

Copy of 30 minute lower body + core pilat-ays for the new year workout!

38:18

Copy of 30 minute core + upper body pilat-ays for the new year workout!

00:39

the secret to your health & wellness goals…