Body and Mind Strong

In this episode on Body and Mind Strong podcast, I sit down with Amy Jones where we discuss the impact of nutrition on our health, both mentally and physically. Amy Jones is a Certified Functional Nutrition Practitioner and Certified ADHD Life Coach. She works with neurodivergent and overwhelmed adults who are trying to make food, energy, and self-care feel more manageable in real life. Her work looks at how nutrition, executive function, nervous system regulation, stress, hormones, burnout, and daily routines all affect a person’s ability to follow through on the things they already know would support their health. You can find Amy at www.amyjonesnutrition, and on IG/FB @amyjonesnutrition. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com

In this episode on the Body and Mind Strong podccast, we're breaking down one of the most popular — and most misunderstood — topics in health and wellness: fasting. We cover what fasting actually is, the different forms it takes, and why shifting your mindset from "fasting as a diet" to "fasting as a tool" can completely change your results and your relationship with food. We also get honest about the pros and cons — from metabolic benefits and blood sugar regulation to hormonal considerations and the behavioral trap that keeps so many people stuck. If you've ever used fasting to avoid dealing with how you eat, this episode will challenge you in the best way. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram, LinkedIn and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com Resources: Pennington Biomedical https://www.pbrc.edu/news/media/2024/fasting-terminology-consensus.aspx PubMed Central: https://pmc.ncbi.nlm.nih.gov/articles/PMC12309044/ Frontiers: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1664811/full MDPI: https://www.mdpi.com/2072-6643/14/11/2343 Science Daily: https://www.sciencedaily.com/releases/2024/06/240624125628.htm PubMed: https://pmc.ncbi.nlm.nih.gov/articles/PMC12740946/

Feeling drained, stuck in cycles, or struggling to stay consistent—even when you know what to do? This episode dives into decision fatigue, a hidden form of mental overload that quietly impacts your energy, focus, and ability to follow through. You’ll learn what decision fatigue is, how it shows up in everyday life, and why it can leave you feeling disconnected from your body and routines. We also walk through simple, realistic strategies to reduce the constant mental load—from building supportive routines and simplifying daily choices to improving sleep and creating space for recovery. If you’ve been feeling off but can’t quite explain why, this episode will help you make sense of it and give you practical ways to reset. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram, LinkedIn and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com or at www.bodyandmindstrong.com. Resources: https://www.ama-assn.org/public-health/behavioral-health/what-doctors-wish-patients-knew-about-decision-fatigue https://health.clevelandclinic.org/decision-fatigue

This episode breaks down why resistance training is one of the most powerful tools you can add to your weekly routine—not just for physical strength, but for confidence, mental health, and long-term wellness. You’ll learn the key benefits, how to choose the right gym or at-home setup, the fundamentals of building muscle safely and effectively, and a simple, realistic approach to nutrition. Whether you’re brand new or trying to get back on track, this episode gives you a clear, approachable starting point. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram, LinkedIn and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com or at www.bodyandmindstrong.com. 

In todays Body and Mind Strong Podcast episode, I discuss what does “healthy eating” really mean — and who gets to define it? I break down a more realistic, sustainable approach to nutrition by letting go of the overwhelming “shoulds” and focusing on what actually works for you. We’ll talk about how to redefine healthy eating in a way that supports your lifestyle, your energy, and your long-term goals — without restriction or perfection. I also share simple, practical tips to help you build healthier eating habits that stick, from starting small and planning ahead to creating an environment that sets you up for success. Because healthy eating isn’t about rules — it’s about consistency, awareness, and finding what works in your real life. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram, LinkedIn and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com

What if one of the simplest tools for improving your mindset, habits, and overall wellness has been available to you all along? In this Body and Mind Strong episode, I break down the power of putting your thoughts on paper and why this practice can create more clarity, reduce stress, increase self-awareness, and support personal growth. We’ll talk about different ways to get started, how to make it work for your personality and lifestyle, and why it doesn’t need to be perfect to be effective. Sometimes the path to a healthier, happier, stronger version of yourself starts with giving your thoughts a place to land. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram, LinkedIn and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com or at www.bodyandmindstrong.com. 

Feeling stuck in your fat loss journey? You’re not alone. In this episode, I break down what’s really behind a plateau — and why it’s not always what you think. From understanding the difference between weight loss and fat loss to uncovering the biggest reasons progress stalls, we’ll get clear on what’s actually happening. More importantly, I’ll walk you through simple, practical ways to reset, refocus, and start moving forward again — without overcomplicating the process. Because sometimes, it’s not about doing more… it’s about doing things differently. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram, LinkedIn and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com Resources: Dr. Bill Campbell/Body by Science: https://www.billcampbellphd.com/ Dr. Campbell’s Instagram: @billcampbellphd Issue 11: May 2023. Article 1: Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription PMID:25080458, PMCID:PMC4135489, DOI:10.3945/ajcn.113.079822 Article 2: Efficacy of progressive versus severe energy restriction on body composition and strength in concurrent trained women PMID:36802029, PMCID:PMC10191959, DOI:10.1007/s00421-023-05158-8

In this episode, we’re diving into the barriers so many people face that keeping them back from improving their health and wellness, the ones that go beyond just motivation or discipline. From time constraints and stress to overwhelm and unrealistic expectations, I break down some of the most common obstacles that can keep you stuck and spinning your wheels. Then, we’ll talk about practical, realistic ways to work through those barriers so you can start building consistency and momentum in a way that actually fits your life. I’ll also share a more personal side in a Q&A segment, where I talk about my experience with tiny living and how it has created its own unique challenges — and opportunities — when it comes to maintaining my own health and wellness. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram, LinkedIn and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com or check out my website at www.bodyandmindstrong.com.

Today’s episode of Body and Mind Strong is a little different, I will be spotlighting another podcast: Athena’s Listening Crew Podcast, where I am one of the co-hosts. ALC is a brand-new podcast dedicated to supporting women business owners and holding space for them both professionally and personally. Episodes cover various topics from business to self-care and personal growth. But our favorite ones are where we interview women and learn all about them and their journey to and thru entrepreneurship. This specific episode, we have a powerful conversation with Amanda, founder and owner of Loving My Skin Spa. I wanted to highlight this one specifically as I feel she truly embodies the body and mind concept. Hope you enjoy! If this conversation resonates with you, please check out Athena’s Listening Crew on your favorite streaming platform. And you can also find us on YouTube, and Instagram @athenaslisteningcrew for more inspiring stories like this one. You can also find Amanda on FB @lovingmyskinspa, IG @lovingmyskinspa and email Info@lovingmyskinspa.com

On today’s episode, we are going to talk about a little thing that is a big part of Body and Mind Strong, and that is Growth Mindset. When it comes to health, fitness, careers, or personal growth, the difference between people who continue progressing and those who feel stuck often comes down to their mindset. In this episode, I will review what Growth Mindset is, the core traits of a it , why it matters for your health and wellness, and a few practical tools you can start using today. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram, LinkedIn and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com or check out my website at www.bodyandmindstrong.com. 

On today’s episode, I will be discussing another research study review by Dr. Bill Campbell (Check out his links below as I would highly recommend checking him out) on Isolating Fat Loss, is it possible? I discussed the basics of the research study, the limitations and the outcome. Then I will discuss my stance on the whole topic. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com or check out my website at www.bodyandmindstrong.com. 

It’s February… so let’s be honest. How are those New Year’s resolutions really going? If you’re still on track — amazing. If you’ve already fallen off? You’re not alone. In this episode, I share why traditional resolutions tend to fail and introduce a more sustainable approach I created called New Year’s Aspirations — a flexible, realistic, and results-driven way to set goals that actually evolve with you. We’ll talk about: why most resolutions don’t stick, the psychology behind common goal-setting mistakes, how to create SMART, meaningful goals rooted in your “why”, why January 1st isn’t magical (and what to do instead), and practical strategies to stay consistent all year long Because life changes — and your goals should be able to change with it. Progress isn’t about perfection. It’s about intention, adaptability, and momentum. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com or check out my website at www.bodyandmindstrong.com. 

After a long pause, I’m back. In this episode, I share why I stepped away from the podcast, what the past two years of growth and change have taught me, and how those experiences led to the rebranding of my business as Integrative Wellness Coach. I talk about what this new chapter means, how my work has evolved, and what you can expect moving forward — both here on the podcast and beyond. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. Reach out at renee@bodyandmindstrong.com or check out my website at www.bodyandmindstrong.com. 

On today’s episode, I will be discussing seven tips to help you stay on track when your motivation starts to go. Yes, discipline is important, but having some motivation now and then, in addition to discipline increases ease mentally when working towards a goal. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind Strong who brings extensive experience, education and passion to help others achieve their goals and improve their lives. She has over 18 years of experience helping others achieve their goals in both healthcare, fitness and education environments. Renee is an ISSA Certified Fitness Trainer and Health Care Life coach, and recently obtained her Master's in Business Administration/Finance. In addition, she has helped others with behavior modification since 2008 as a master level Behavioral Health Counselor.

On today’s episode, I will be Interviewing the Owner and Founder of The Queer Gym, American’s first queer gym! You can find Nat at https://www.thequeergym.com/ and on IG at @thequeergym If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind Strong who brings extensive experience, education and passion to help others achieve their goals and improve their lives. She has over 18 years of experience helping others achieve their goals in both healthcare, fitness and education environments. Renee is an ISSA Certified Fitness Trainer and Health Care Life coach, and recently obtained her Master's in Business Administration/Finance. In addition, she has helped others with behavior modification since 2008 as a master level Behavioral Health Counselor.

On today’s episode, I will be discussing negative feelings and thoughts due to the holidays. Also listen to Episode 21 where I interview Aurelio and we discuss toxic positivity. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind Strong who brings extensive experience, education and passion to help others achieve their goals and improve their lives. She has over 18 years of experience helping others achieve their goals in both healthcare, fitness and education environments. Renee is an ISSA Certified Fitness Trainer and Health Care Life coach, and recently obtained her Master's in Business Administration/Finance. In addition, she has helped others with behavior modification since 2008 as a master level Behavioral Health Counselor.

On today’s episode, I will be discussing just a few tips to help you manage stress and potential weight gain around the holidays. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind Strong who brings extensive experience, education and passion to help others achieve their goals and improve their lives. She has over 18 years of experience helping others achieve their goals in both healthcare, fitness and education environments. Renee is an ISSA Certified Fitness Trainer and Health Care Life coach, and recently obtained her Master's in Business Administration/Finance. In addition, she has helped others with behavior modification since 2008 as a master level Behavioral Health Counselor.

On today’s episode, I will be discussing another research study review by Dr. Bill Campbell (Check out his links below as I would highly recommend checking him out) on underestimating calorie intake and then discuss how to check in with yourself to see if you are doing it too If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind Strong who brings extensive experience, education and passion to help others achieve their goals and improve their lives. She has over 18 years of experience helping others achieve their goals in both healthcare, fitness and education environments. Renee is an ISSA Certified Fitness Trainer and Health Care Life coach, and recently obtained her Master's in Business Administration/Finance. In addition, she has helped others with behavior modification since 2008 as a master level Behavioral Health Counselor. References: Dr. Bill Campbell/Body by Science: https://www.billcampbellphd.com/ Dr. Campbell’s Instagram: @billcampbellphd Original article: DOI: 10.1056/NEJM199212313272701

On today’s episode, I will be discussing creating the best diet that will work for you and your life which will aid in fat loss. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind Strong who brings extensive experience, education and passion to help others achieve their goals and improve their lives. She has over 18 years of experience helping others achieve their goals in both healthcare, fitness and education environments. Renee is an ISSA Certified Fitness Trainer and Health Care Life coach, and recently obtained her Master's in Business Administration/Finance. In addition, she has helped others with behavior modification since 2008 as a master level Behavioral Health Counselor.

On today’s episode, I will be discussing how coping skills and having a “Bag of Tricks” can help you achieve your fitness, health and weight loss goals. If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. You may also find me on Facebook, Instagram and YouTube at Body and Mind Strong. Renee Thomas is the founder of Body and Mind Strong who brings extensive experience, education and passion to help others achieve their goals and improve their lives. She has over 18 years of experience helping others achieve their goals in both healthcare, fitness and education environments. Renee is an ISSA Certified Fitness Trainer and Health Care Life coach, and recently obtained her Master's in Business Administration/Finance. In addition, she has helped others with behavior modification since 2008 as a master level Behavioral Health Counselor.