This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/

Do the holidays leave you feeling more than just merry and bright? The holiday season often comes wrapped in a mix of emotions—from the joy of festive traditions to the feelings of seasonal stress and expectations. But here’s the thing: you don’t have to keep it all bottled up.

In this episode, we’re diving deep into the rollercoaster of holiday emotions and giving you practical tips to navigate the season with grace and balance. Whether you’re feeling overwhelmed by the hustle, nostalgic for simpler times, or just trying to enjoy the holidays without guilt, we’ve got you covered.

Grab your favorite cozy beverage, and let’s make this holiday season a little more manageable and joyful!

This episode is brought to you by Happii, high quality handcrafted items to support your mental health journey, from healing to growing. Save 10% on Happii when you use this link: https://happii.today/WELLNESS

In This Episode:

• Acknowledging the mix of emotions—joy, nostalgia, stress, and grief—that the holidays often bring.
• Exploring common holiday triggers, from family gatherings to financial pressures and social media comparisons.
• Recognizing how the weather and shorter days can amplify emotions.
• Understanding the importance of redefining expectations and embracing good-enough holiday traditions.
• Practical strategies for emotional self-care, including building a supportive holiday plan and connecting with safe, understanding people.
• The importance of normalizing your feelings and practicing self-compassion during this busy season.

Get Elizabeth’s Intuitive Eating Starter Kit for only $29: https://elizabethharrisnutrition.com/starter-kit

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/

Tired of the same old January wellness reset cycle that leaves you feeling stuck and stressed? What if we told you the key to lasting change actually starts now—before the new year even begins?

In this episode, we explore how to escape the January "new year, new you" mindset by making small, sustainable changes during the holidays. We discuss why the endless cycle of overindulgence followed by extreme wellness goals doesn’t serve you, and how to create a plan that truly feels good for your body and mind.

In this episode:

• Why the restrict-binge cycle is heightened during the holidays.
• The role of holiday marketing in perpetuating diet culture.
• How setting intentions (not unrealistic goals) can create lasting change.
• Why focusing on small, actionable steps helps break free from dieting.
• The importance of recognizing the harms of dieting and getting informed.
• How to navigate January diet triggers with a self-care plan.
• Tips for embracing "all foods fit" and eating in a way that feels good.
• The power of shifting focus to what you gain when you leave dieting behind.

Get Elizabeth’s Intuitive Eating Starter Kit for only $29: https://elizabethharrisnutrition.com/starter-kit

Upcoming Events from Maria, Tara and Elizabeth:

• Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
• Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/

Fitness assessment

5-Day Discover Intuitive Eating Challenge

Resources:

Balanced Goal Setting Episode: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000596461579

Nervous System Reset Episode: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916?i=1000618603281

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

Are the holidays feeling more like a to-do list marathon than a time for joy? This episode is giving you the permission to unplug from holiday hustle culture and just enjoy the season. Elizabeth, Tara, and Maria share personal stories, practical tips, and refreshing perspectives on how to create a season that’s meaningful, stress-free, and aligned with your values.

In this episode:

• What holiday hustle culture is and how it creates unnecessary stress.
• The pressure of holiday traditions like Elf on the Shelf and Maria’s take on holiday cards.
• How to unplug from holiday hustle culture by setting boundaries.
• Why checking in with your values can simplify your holiday season.
• Letting go of perfectionism in holiday decorations and gifts.
• How mindfulness and gratitude can help you stay grounded.
• Incorporating acts of service as a meaningful holiday tradition.
• Tips for designing a holiday season that works for you.

Get Elizabeth’s Intuitive Eating Starter Kit for only $29: https://elizabethharrisnutrition.com/starter-kit

Upcoming Events from Maria, Tara and Elizabeth:

• Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
• Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

The holiday season is a time for connection, delicious meals, and celebration—but it can also bring unwanted or unwelcome food and body talk.

In this episode, Elizabeth and Tara share actionable strategies for navigating toxic diet culture during holiday gatherings. From boundary setting to mindfulness tips, learn how to keep the focus on joy and nourishment this season – including how to build your holiday self-care toolkit!

In this episode:

• How to recognize diet culture at holiday gatherings
• Understand why comments about your body or plate can be harmful—and how to respond.
• Tips for setting boundaries around food & body conversations:

• Scripts to politely redirect the conversation or address unwelcome remarks.
• Why the holidays should be about balance and nourishment, not restriction or overindulgence.
• Building your holiday food peace toolkit!

• Create a personalized toolkit with affirmations, gratitude lists, and mindfulness exercises.

• Shift your mindset around holiday exercise to focus on joy and self-care rather than “earning” meals.

Actionable Tips:

1. Plan Ahead for Holiday Conversations
2. Practice Mindful Eating
3. Set Boundaries with Confidence
4. Shift Your Mindset

Get the Intuitive Eating Starter Kit: https://elizabethharrisnutrition.com/starter-kit

Upcoming Events from Maria, Tara and Elizabeth:

• Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
• Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
• Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

"We are better when we know our boundaries."

As we gear up for the holiday season, boundaries can make all the difference between stress and peace. In this episode, we welcome Lauren Massa to explore how setting boundaries can help us protect our emotional and mental well-being, especially during the holidays.

Lauren is a licensed counselor and clinical trauma clinician practicing in MD and CO. She feels passionately about building a relationship with her clients to strengthen their self-views and heal from the traumas they may have experienced throughout their lifetime. She loves her work with local moms searching for support on reinforcing boundaries and rediscovering their voices and strength, as well as specializing in the neurodivergent and LGBTQI+ communities. In her free time, you will typically find Lauren out enjoying the sunshine with her cats or chickens while on the lookout for good book suggestions!

This episode is full of advice on identifying areas where boundaries are needed, tips for communicating them confidently, and strategies to handle pushback. Whether you need to set limits around holiday gatherings, manage comments about food and body image, or redefine your social circles, we discuss why boundaries matter, how they can strengthen relationships, and why you deserve to set them.

In this episode, we cover:

• The importance of boundaries for emotional wellness
• How to identify where you need boundaries
• Setting boundaries during the holiday season
• Communicating your needs without guilt
• Handling pushback and guilt from family and friends
• Understanding your worth and prioritizing self-care
• Tips for self-boundaries around work, food, and commitments

Connect with Lauren Massa:

• Website: Forest Beach Counseling
• Instagram: @forestbeachcounseling

Upcoming Events from Maria, Tara and Elizabeth:

• Emotional Fitness Studio’s End-of-Year Event on Dec 14 in Annapolis: https://thecoachingtherapist.com/emotional-fitness-studio/
• Progressive Relaxation Session with Tara on Nov 25 (In-Person & Virtual): https://checkout.square.site/merchant/FAFGA8EEASMD9/checkout/OQPHVJYKUKEMAJPRBFIJ2QDX
• Nourished and Thriving Group Coaching with Elizabeth: https://elizabethharrisnutrition.com/

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

Have you heard of the power of somatic healing? Join us as we dive deep into the world of somatic healing with licensed clinical social worker and yoga teacher, Ruth Milsten. Discover how to tap into the power of your body to overcome trauma, anxiety, and stress. In this episode, we share practical tips for regulating your nervous system, building resilience, and cultivating a deeper sense of self-compassion.

Ruth Milstein is a licensed clinical social worker, an Imago trained couples therapist, a registered yoga teacher, and owner of Reclaim Wellness Therapy in Annapolis. She specializes in somatic and holistic therapy, for individuals and couples, with a unique approach to healing and well-being.

This episode is brought to you by Hearth Meals. Find out more here: https://www.hearthmeals.com/WELLNESS01

Key Takeaways:

• Understanding the Nervous System and exploring the three states of the nervous system: ventral vagal (safe and connected), sympathetic (fight or flight), and dorsal vagal (freeze or shutdown).
• The Power of Somatic Healing and how to use your body as a tool for healing and self-awareness.
• Strategies for coping with stress, regulating emotions, and finding moments of peace.
• The Importance of Community and why you need to connect with others and build supportive relationships to foster healing and growth.
• How to prioritize self-care practices like mindfulness, yoga, and spending time in nature

Connect with Ruth:

Website: https://www.reclaimwellnesstherapy.com/

Instagram: @reclaimwellnesstherapy

Her email: rmilsten@hotmail.com

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

It’s a milestone celebration at Wellness Rebranded! In this special 2-year anniversary episode, you asked and we’re answering! We took all your burning questions from our audience on food, fitness, and feelings and answering them live in this episode.

From tips on boosting energy as a busy mom to tackling burnout, we dive into practical, honest answers. Listen in as we celebrate how far we’ve come and share valuable advice to support your wellness journey!

In this episode:

• Questions from our audience, answered live by us!
• Tips and Advice for Energy Boost Tips for Busy Moms
• The connection between stress hormones, sleep, and lifestyle choices - why does this happen?
• Reducing Inflammation Naturally: Effective non-pill methods, from anti-inflammatory foods to stress management.
• Strategies for finding calm when life feels like too much is happening at once (we have been there too)
• Advice for how to balance intuitive eating with food cravings.
• Insightful tips on setting boundaries, prioritizing self-care, and managing stress.

Upcoming Events and Programs:

• Elizabeth’s 6-Week Group Coaching Program: Nourished and Thriving - Navigate the holiday season with a balanced and joyful approach to eating. More details in the show notes.
• Relax and Renew: An Hour of Progressive Relaxation - Tara De Leon - Virtual and in-person class on November 25th in Annapolis to help you unwind during the busy holiday season.
• Maria’s Emotional Fitness Studio: Monthly wellness events in Annapolis featuring guest speakers and online sessions.

Resources mentioned:

The Secret to Unlocking the Stress Cycle by Emily Nagoski

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/

TW: Conversations about Child Loss

In this heartfelt episode of Wellness Rebranded, we dive into the delicate topic of grieving the loss of a child. Our special guest, Marie Burgess, a licensed clinical professional counselor and grief therapist, shares insights on supporting parents through this profound grief journey. With years of experience helping parents process loss, Marie discusses compassionate ways to approach grief, both as someone experiencing it and as a supportive friend or family member.

Whether you are grieving yourself or wish to support someone else, this episode offers compassionate insights and practical tips to navigate the journey of loss.

In our conversation, we discuss:

• Marie’s Path to Grief Counseling and the loss of her son, Harvey.
• The Power of Vulnerability and Connection, and how sharing grief with others can provide critical support and healing.
• How you can support loved ones through loss through their grieving journey
• Practical ways to be present for someone grieving, including specific phrases and gestures that offer true comfort.
• Why avoiding hard emotions doesn’t support healing and how we can create spaces for open dialogue on grief.
• The Importance of Consistent Support and why it’s vital to continue showing up months and even years after a loss.

Connect with Marie:

Instagram: https://www.instagram.com/genuineconnectionspsych/

Website: https://www.genuineconnectionspsychotherapy.com

Let’s connect and keep the conversation going!

Elizabeth Harris, MS, RDN, LDN

FB: Health and Healing with Intuitive Eating community

https://www.facebook.com/groups/healthandhealingwithintuitiveeating

Instagram: https://www.instagram.com/ElizabethHarrisNutrition

Free download to break up with diet culture: https://elizabethharrisnutrition.com/invisible-diet

Tara De Leon, Master Personal Trainer

Email: FitnessTrainer19@hotmail.com

Instagram: https://www.instagram.com/tara_de_leon_fitness

Maria Winters, LCPC, NCC

Instagram: https://www.instagram.com/coaching_therapist/

FB: https://www.facebook.com/MWcoachingtherapy

Website: www.thecoachingtherapist.com

Attend an Emotional Fitness Studio Class: https://thecoachingtherapist.com/emotional-fitness-studio/