<![CDATA[The Be Well Now Method Podcast]]>Whether you are a healthcare professional looking to have more powerful conversations with your clients or are a health-seeker wanting to take the stress out of being healthy, Janet Huehls guides you to take the stress out of exercising and other health habits, especially with medical issues. The Be Well Now method integrates body, and brain science with mindfulness to provide a sustainable foundation for any health habit. Restore self-efficacy by upgrading exercise, eating healthy, and managing stress into resources to feel and function better now by knowing how to move from stress to well.

]]>https://www.bewellnowmethod.comRiverside.fm (https://riverside.com)Mon, 12 Oct 2026 04:53:33 GMTTue, 26 May 2026 15:24:18 GMT60Janet Lagerman Huehls, MS, ACSM-CEP, NBC-HWC<p>Whether you are a healthcare professional looking to have more powerful conversations with your clients or are a health-seeker wanting to take the stress out of being healthy, Janet Huehls guides you to take the stress out of exercising and other health habits, especially with medical issues. The Be Well Now method integrates body, and brain science with mindfulness to provide a sustainable foundation for any health habit. Restore self-efficacy by upgrading exercise, eating healthy, and managing stress into resources to feel and function better now by knowing how to move from stress to well.</p>episodicJanet Lagerman Huehls, MS, ACSM-CEP, NBC-HWCjanet@exercisingwell.comno<![CDATA[MEDITATION: Breath Awareness]]>Breath awareness rewires the messaging about trying to take a deep breath to relax, which can keep us in the stress state of "trying to get somewhere else". This breath awareness meditation is to rewire the trust that your body is always taking care of you in this most elemental way.

]]>523b5dae-ac01-468e-8c5d-bee6e0a8de8fFri, 21 Aug 2026 21:19:00 GMT<p>Breath awareness rewires the messaging about trying to take a deep breath to relax, which can keep us in the stress state of "trying to get somewhere else". This breath awareness meditation is to rewire the trust that your body is always taking care of you in this most elemental way. </p>no00:03:06MEDITATION: Breath Awarenessfull<![CDATA[MEDITATION: Brief Be Well Now ]]>Experience the Be Well Now Method in a brief mindful movement meditation

]]>84e032ff-6645-4f5f-8a3b-7e1b875c79b6Fri, 21 Aug 2026 21:16:57 GMT<p>Experience the Be Well Now Method in a brief mindful movement meditation</p>no00:01:23MEDITATION: Brief Be Well Now full<![CDATA[What Your Muscle Mass Really Means | #31]]>The muscle mass conversation is everywhere right now — weight loss medications, sarcopenia, aging all telling us to worry about the amount of muscle we have and are losing.  But the muscle mass conversation is missing something essential. In this episode, Janet offers a whole-person perspective on what muscles actually need: Not a number on a scale — but a connection to what matters most.

Learn more here https://www.exercisingwell.com/

]]>d3ebacfc-8dd8-4e95-af94-47d52e0c208fMon, 01 Jun 2026 19:06:14 GMT<p>The muscle mass conversation is everywhere right now — weight loss medications, sarcopenia, aging all telling us to worry about the amount of muscle we have and are losing.  But the muscle mass conversation is missing something essential. In this episode, Janet offers a whole-person perspective on what muscles actually need: Not a number on a scale — but a connection to what matters most.</p><p></p><p>Learn more here <a rel="noopener noreferrer nofollow" href="https://www.exercisingwell.com/" target="_blank">https://www.exercisingwell.com/</a></p>no00:11:4431What Your Muscle Mass Really Means | #31full<![CDATA[#30 Why Your Body Isn't The Problem]]>The Be Well Now Method podcast introduces the concept of the Deficit Model vs. the Capacity Model, emphasizing the importance of trusting one's inner guide. It explores the shift from a deficit to a capacity model and introduces the Core Why Membership as a tool for experiencing this shift. The podcast encourages listeners to notice their approach to health and emphasizes the importance of remembering how to be well now.

Takeaways

  • Deficit model vs. Capacity model
  • Trusting your inner guide

Chapters

  • 00:00 Introduction to Be Well Now Method Podcast
  • 05:21 The Core Why Membership
]]>443ef76c-08d5-4f73-983e-ef1d361f750bTue, 26 May 2026 15:39:34 GMT<p>The Be Well Now Method podcast introduces the concept of the Deficit Model vs. the Capacity Model, emphasizing the importance of trusting one's inner guide. It explores the shift from a deficit to a capacity model and introduces the Core Why Membership as a tool for experiencing this shift. The podcast encourages listeners to notice their approach to health and emphasizes the importance of remembering how to be well now.</p><p></p><p>Takeaways</p><ul><li>Deficit model vs. Capacity model</li><li>Trusting your inner guide</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction to Be Well Now Method Podcast</li><li>05:21 The Core Why Membership</li></ul>no00:07:5530#30 Why Your Body Isn't The Problemfull<![CDATA[#29 Unlocking Your Inner Motivation]]>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Jan Anderson explore the importance of self-efficacy in health and habits. They discuss the mindset of needing external motivation versus trusting one's own body and instincts. The conversation highlights the significance of finding enjoyment in exercise, the role of curiosity and novelty in maintaining motivation, and the need to redefine progress and success in a holistic manner. They emphasize the importance of balancing individuality with community support, and how mindfulness can enhance the exercise experience. The episode concludes with a call to trust one's inner voice and to break free from the stress cycle associated with traditional exercise paradigms


Takeaways

  • Self-efficacy is crucial for sustainable health habits.
  • External motivation can undermine trust in one's own body.
  • Finding enjoyment in exercise is key to consistency.
  • Curiosity and novelty can enhance motivation.
  • Progress in health is not always linear.
  • Trusting your inner voice is essential for personal growth.
  • Self-consciousness can hinder exercise enjoyment.
  • Balancing individuality with community support is important.
  • Mindfulness practices can improve the exercise experience.
  • Breaking the stress cycle is vital for health.
  • Unlocking Your Inner Motivation
  • The Power of Self-Efficacy in Health
  • "I need someone to make me do it."
  • "It's becoming part of my lifestyle."
  • "Progress is not linear."


Find Janet https://www.exercisingwell.com/

https://www.drjananderson.com/

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/29-Unlocking-Your-Inner-Motivation-e36kj634e8e912b-fe1c-4a30-b100-832868fcf4d2Fri, 08 Aug 2025 20:59:52 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Jan Anderson explore the importance of self-efficacy in health and habits. They discuss the mindset of needing external motivation versus trusting one's own body and instincts. The conversation highlights the significance of finding enjoyment in exercise, the role of curiosity and novelty in maintaining motivation, and the need to redefine progress and success in a holistic manner. They emphasize the importance of balancing individuality with community support, and how mindfulness can enhance the exercise experience. The episode concludes with a call to trust one's inner voice and to break free from the stress cycle associated with traditional exercise paradigms</p><p><br /></p><p>Takeaways</p><ul><li>Self-efficacy is crucial for sustainable health habits.</li><li>External motivation can undermine trust in one's own body.</li><li>Finding enjoyment in exercise is key to consistency.</li><li>Curiosity and novelty can enhance motivation.</li><li>Progress in health is not always linear.</li><li>Trusting your inner voice is essential for personal growth.</li><li>Self-consciousness can hinder exercise enjoyment.</li><li>Balancing individuality with community support is important.</li><li>Mindfulness practices can improve the exercise experience.</li><li>Breaking the stress cycle is vital for health.</li></ul><ul><li>Unlocking Your Inner Motivation</li><li>The Power of Self-Efficacy in Health</li></ul><ul><li>"I need someone to make me do it."</li><li>"It's becoming part of my lifestyle."</li><li>"Progress is not linear."</li></ul><p><br /></p><p>Find Janet https://www.exercisingwell.com/</p><p>https://www.drjananderson.com/</p> no00:36:0729#29 Unlocking Your Inner Motivationfull<![CDATA[The Most Effective Way to Exercise for You | Janet Huehls, MS | #19]]>In this episode of the Be Well Now Method podcast, Janet Huehls discusses the most effective ways to exercise by transforming it into a form of self-care. She emphasizes the importance of listening to one's body and heart, personalizing exercise routines, and understanding the principles of movement science. Janet provides insights on how to build a flexible exercise routine that caters to individual needs, focusing on mobility, strength, and stamina without the pressure of soreness or pain.


The three foundational steps for moving well

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/The-Most-Effective-Way-to-Exercise-for-You--Janet-Huehls--MS--19-e2uirlm6219ec00-bcbe-4604-8fbc-def23ee01f69Fri, 07 Feb 2025 22:54:41 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls discusses the most effective ways to exercise by transforming it into a form of self-care. She emphasizes the importance of listening to one's body and heart, personalizing exercise routines, and understanding the principles of movement science. Janet provides insights on how to build a flexible exercise routine that caters to individual needs, focusing on mobility, strength, and stamina without the pressure of soreness or pain.</p><p><br /></p><p><a href="https://youtu.be/N6Bbgq-z9t0" rel="noopener noreferrer nofollow" target="_blank">The three foundational steps for moving well</a></p> no00:23:5220The Most Effective Way to Exercise for You | Janet Huehls, MS | #19full<![CDATA[The Peaceful Approach to Weight Loss | #15]]>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Jan Anderson explore the complexities of weight loss with various health perspectives and broad range of opinions on the topic. They balance that with the core need for connection and community and a sense of choice and freedom when it comes to how we live and care for ourselves. They discuss the dichotomy of camps between restrictive dieting and resisting weight loss and the significance of listening to our bodies, and the journey towards finding a middle ground in when it comes to weight. The conversation emphasizes the need for authenticity, the role of emotional eating, and the importance of being kind to ourselves as we navigate our health journeys.


Learn more abour Dr. Jan Anderson at https://www.drjananderson.com/

Learn more about Janet Huehls at

https://www.exercisingwell.com/


The research article Janet mentions is found here

https://pmc.ncbi.nlm.nih.gov/articles/PMC6501757/


#weightloss #healthateverysize #emotionaleating #bodypositivity #mindfulmovement #connection #community #intuitiveeating #weightstigma #authenticliving

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/The-Peaceful-Approach-to-Weight-Loss--15-e2rgbd0c19637b3-4d63-47e0-ac56-a4db3eed35f4Tue, 26 Nov 2024 10:00:08 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Jan Anderson explore the complexities of weight loss with various health perspectives and broad range of opinions on the topic. They balance that with the core need for connection and community and a sense of choice and freedom when it comes to how we live and care for ourselves. They discuss the dichotomy of camps between restrictive dieting and resisting weight loss and the significance of listening to our bodies, and the journey towards finding a middle ground in when it comes to weight. The conversation emphasizes the need for authenticity, the role of emotional eating, and the importance of being kind to ourselves as we navigate our health journeys.</p><p><br /></p><p>Learn more abour Dr. Jan Anderson at https://www.drjananderson.com/</p><p>Learn more about Janet Huehls at</p><p>https://www.exercisingwell.com/</p><p><br /></p><p>The research article Janet mentions is found here</p><p>https://pmc.ncbi.nlm.nih.gov/articles/PMC6501757/</p><p><br /></p><p>#weightloss #healthateverysize #emotionaleating #bodypositivity #mindfulmovement #connection #community #intuitiveeating #weightstigma #authenticliving</p> no00:36:3115The Peaceful Approach to Weight Loss | #15full<![CDATA[The Inner Work of Whole-person Healing | Gretchen Holmes, PhD | #17]]>In this episode of the Be Well Now Method podcast, Janet Huehls interviews Dr. Gretchen Holmes, a health communication expert and author of 'The Work In Between.' They discuss the importance of authentic storytelling, the healing power of revisiting past experiences, and the significance of self-acceptance and intentional living. Gretchen shares her personal journey of overcoming health challenges, the role of shame in self-perception, and the necessity of creating a supportive internal dialogue. The conversation emphasizes the need for mindfulness and curiosity in understanding oneself and the value of seeking help and support in the journey towards better self-love and whole-person healing

www.gretchenholmesphd.com

www.linkedin.com/in/gretchennholmes (note the two ‘Ns’)

Podcast: The Work in Between (anywhere you listen to podcasts)

 

Amazon: https://a.co/d/5DwtT63

Barnes and Noble: The Work in Between: A Memoir About Stepping Out of My Shadows by Gretchen Norling Holmes, Paperback | Barnes & Noble®

 

Favorite books:

 

Atomic Habits by James Clear

Chasing Life by Robert Pardi

ROE by Robert Pardi

 

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/The-Inner-Work-of-Whole-person-Healing--Gretchen-Holmes--PhD--17-e2s9ptm2505bbe3-1d79-4c91-9aa9-500551b30a27Mon, 06 Jan 2025 22:00:27 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls interviews Dr. Gretchen Holmes, a health communication expert and author of 'The Work In Between.' They discuss the importance of authentic storytelling, the healing power of revisiting past experiences, and the significance of self-acceptance and intentional living. Gretchen shares her personal journey of overcoming health challenges, the role of shame in self-perception, and the necessity of creating a supportive internal dialogue. The conversation emphasizes the need for mindfulness and curiosity in understanding oneself and the value of seeking help and support in the journey towards better self-love and whole-person healing</p><p><a href="http://www.gretchenholmesphd.com/" rel="noopener noreferrer nofollow" target="_blank">www.gretchenholmesphd.com</a></p><p><a href="http://www.linkedin.com/in/gretchennholmes" rel="noopener noreferrer nofollow" target="_blank">www.linkedin.com/in/gretchennholmes</a> (note the two ‘Ns’)</p><p>Podcast: The Work in Between (anywhere you listen to podcasts)</p><p> </p><p>Amazon: <a href="https://a.co/d/5DwtT63" rel="noopener noreferrer nofollow" target="_blank">https://a.co/d/5DwtT63</a></p><p>Barnes and Noble: <a href="https://www.barnesandnoble.com/w/the-work-in-between-gretchen-norling-holmes/1146288061?ean=9798987398197" rel="noopener noreferrer nofollow" target="_blank">The Work in Between: A Memoir About Stepping Out of My Shadows by Gretchen Norling Holmes, Paperback | Barnes &amp; Noble®</a></p><p> </p><p>Favorite books:</p><p> </p><p>Atomic Habits by James Clear</p><p>Chasing Life by Robert Pardi</p><p>ROE by Robert Pardi</p><p> </p> no00:45:3117The Inner Work of Whole-person Healing | Gretchen Holmes, PhD | #17full<![CDATA[Unlock benefits by ditching exercise perfection with guest Jen Shaver | #10]]>In this episode of the Be Well Now Method podcast, host Janet Huehls speaks with health and wellness professional Jen Shaver about empowering midlife women to take control of their health and well-being. They discuss the importance of self-care, the challenges women face in prioritizing their needs, and the need to redefine exercise as a joyful and intentional practice rather than a chore. Jen shares her personal journey with fitness, the significance of strength training, and actionable steps for listeners to incorporate wellness into their daily lives. The conversation emphasizes the importance of mindset, finding one's 'why,' and making sustainable changes for a fulfilling life as we age.


Find out more about Jen, her podcast, and her program at https://workwithjenshaver.com/


Learn more about Exercising Well at https://www.exercisingwell.com/


]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Unlock-benefits-by-ditching-exercise-perfection-with-guest-Jen-Shaver--10-e2op4cd944fce49-eb5c-4b1d-a2d3-3f39bd7b34bdMon, 23 Sep 2024 19:19:56 GMT<p>In this episode of the Be Well Now Method podcast, host Janet Huehls speaks with health and wellness professional Jen Shaver about empowering midlife women to take control of their health and well-being. They discuss the importance of self-care, the challenges women face in prioritizing their needs, and the need to redefine exercise as a joyful and intentional practice rather than a chore. Jen shares her personal journey with fitness, the significance of strength training, and actionable steps for listeners to incorporate wellness into their daily lives. The conversation emphasizes the importance of mindset, finding one's 'why,' and making sustainable changes for a fulfilling life as we age.</p><p><br /></p><p>Find out more about Jen, her podcast, and her program at https://workwithjenshaver.com/</p><p><br /></p><p>Learn more about Exercising Well at https://www.exercisingwell.com/ </p><p><br /></p> no00:26:3910Unlock benefits by ditching exercise perfection with guest Jen Shaver | #10full<![CDATA[Anemia: How to be Exercising Well with more energy | #8]]>This episode of the Be Well Now Method podcast focuses on exercising with anemia. Anemia is caused by a decrease in red blood cells, resulting in a decline in the blood's capacity to carry oxygen. Exercise can help increase hemoglobin and energy levels, as well as improve mental health. The Be Well Now method uses an evidence-based approach to exercise that aligns with the principles of exercise training and movement science. The four main principles of exercise training are individuality, specificity, flexible progression, and frequency. Mindfulness and self-compassion are emphasized throughout the episode.

Learn more at www.ExercisingWell.com

Better balance without stress: https://youtu.be/aN8WikdfiH4

Movement science principles for moving well: https://youtu.be/N6Bbgq-z9t0


takeaways

  • Exercise can increase hemoglobin and energy levels in individuals with anemia.
  • The Be Well Now method uses an evidence-based approach to exercise that aligns with the principles of exercise training and movement science.
  • The four main principles of exercise training are individuality, specificity, flexible progression, and frequency.
  • Mindfulness and self-compassion are important for listening to your body and meeting yourself where you are in your exercise journey.
  • Small bouts of light intensity exercise throughout the day can be more beneficial than longer, more intense workouts for individuals with limited energy.
]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Anemia-How-to-be-Exercising-Well-with-more-energy--8-e2o6rr8ee6c3ef0-84cf-4076-94c2-31dfa2c41be5Mon, 09 Sep 2024 21:33:23 GMT<p>This episode of the Be Well Now Method podcast focuses on exercising with anemia. Anemia is caused by a decrease in red blood cells, resulting in a decline in the blood's capacity to carry oxygen. Exercise can help increase hemoglobin and energy levels, as well as improve mental health. The Be Well Now method uses an evidence-based approach to exercise that aligns with the principles of exercise training and movement science. The four main principles of exercise training are individuality, specificity, flexible progression, and frequency. Mindfulness and self-compassion are emphasized throughout the episode.</p><p>Learn more at www.ExercisingWell.com</p><p>Better balance without stress: https://youtu.be/aN8WikdfiH4</p><p>Movement science principles for moving well: https://youtu.be/N6Bbgq-z9t0</p><p><br /></p><p>takeaways</p><ul> <li>Exercise can increase hemoglobin and energy levels in individuals with anemia.</li> <li>The Be Well Now method uses an evidence-based approach to exercise that aligns with the principles of exercise training and movement science.</li> <li>The four main principles of exercise training are individuality, specificity, flexible progression, and frequency.</li> <li>Mindfulness and self-compassion are important for listening to your body and meeting yourself where you are in your exercise journey.</li> <li>Small bouts of light intensity exercise throughout the day can be more beneficial than longer, more intense workouts for individuals with limited energy.</li></ul> no00:17:0019Anemia: How to be Exercising Well with more energy | #8full<![CDATA[Outsmart Your Resistance to Strength Training| #14]]>Why do we resist doing resistance exercises? Because they take time, energy, and money! They are our most valuable resources. We know they build muscle and preserve metabolism, bone strength and slow the aging process, but we put off starting this type of exericse.

I combine movement science, motivation science, and mindfulness to take the time, energy and money drain out of doing strength training.

You learn the surprising ways to enjoy doing it and be self-motivated to keep doing it with confidence.

I give you practical tips for cost-effective strength training and the long-term benefits of maintaining strength as we age.


Practice the three foundational principles for moving well

https://youtu.be/N6Bbgq-z9t0


Learn whole-life strength in the Start Well program at www.exercisingwell.com



]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Outsmart-Your-Resistance-to-Strength-Training-14-e2q3lkv95505390-2571-42fa-819b-e0d946ed2e2bThu, 24 Oct 2024 19:38:53 GMT<p>Why do we resist doing resistance exercises? Because they take time, energy, and money! They are our most valuable resources. We know they build muscle and preserve metabolism, bone strength and slow the aging process, but we put off starting this type of exericse. </p><p>I combine movement science, motivation science, and mindfulness to take the time, energy and money drain out of doing strength training. </p><p>You learn the surprising ways to enjoy doing it and be self-motivated to keep doing it with confidence. </p><p>I give you practical tips for cost-effective strength training and the long-term benefits of maintaining strength as we age.</p><p><br /></p><p>Practice the three foundational principles for moving well</p><p>https://youtu.be/N6Bbgq-z9t0</p><p><br /></p><p>Learn whole-life strength in the Start Well program at www.exercisingwell.com</p><p><br /></p><p><br /></p> no00:26:2514Outsmart Your Resistance to Strength Training| #14full<![CDATA[Overwhelmed? Find what is doable for you | with Dr. Jan Anderson | #19]]>In this episode, Janet Huehls and Dr. Jan Anderson explore the concept of extremes in health and wellness, discussing how societal pressures and marketing often promote unsustainable practices. They emphasize the importance of mindfulness, self-acceptance, and finding a balanced approach to health that resonates with individual needs. The conversation delves into the addictive nature of stress and the significance of trusting oneself in the journey towards well-being. Listeners are encouraged to reflect on their motivations and the extremes they encounter, ultimately seeking a middle ground that fosters genuine health and happiness.

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Overwhelmed--Find-what-is-doable-for-you--with-Dr--Jan-Anderson--19-e2u70lab01ac18c-787f-48c9-b313-65ce2594d56bThu, 30 Jan 2025 19:53:29 GMT<p>In this episode, Janet Huehls and Dr. Jan Anderson explore the concept of extremes in health and wellness, discussing how societal pressures and marketing often promote unsustainable practices. They emphasize the importance of mindfulness, self-acceptance, and finding a balanced approach to health that resonates with individual needs. The conversation delves into the addictive nature of stress and the significance of trusting oneself in the journey towards well-being. Listeners are encouraged to reflect on their motivations and the extremes they encounter, ultimately seeking a middle ground that fosters genuine health and happiness.</p> no00:41:1915Overwhelmed? Find what is doable for you | with Dr. Jan Anderson | #19full<![CDATA[#23 | Finding the Path Out of Chronic Pain | Cynthia Austin, NBC-HWC]]>In this episode of the Be Well Now Method podcast, Janet Huehls and Cynthia Austin discuss the complexities of chronic pain and the biopsychosocial model of pain management. Cynthia shares her personal journey with pain and how it shaped her approach as a pain coach. The conversation emphasizes the importance of understanding pain as both a sensory and emotional experience, the need for self-awareness, and the role of education in changing pain narratives. Practical tips for managing pain and building a pain-free formula are also provided, highlighting the significance of small, consistent steps towards healing.


Cynthia Austin, NBC-HWC | My Pain Coach, LLC

At her lowest point, Cynthia Austin was disabled by chronic pain, walking with a cane, and unable to work for over 15 years. When doctor visits brought no answers, she turned to pain research-and everything changed. Learning how the brain and nervous system create pain helped her find lasting relief and reclaim her life. Now a nationally board-certified health and wellness coach, Cynthia founded My Pain Coach, LLC to help others do what she once thought was impossible: change the pain experience.

CONTACT & BOOKING: 

Website - General Information: www.mypaincoachllc.com 

Website - Detailed Program & Research Information: www.mypaincoach.info 

Website - Book a Discovery Session: https://p.bttr.to/41JOih8 

Email: cynthia@mypaincoachllc.com 

Location: Serving clients virtually across the U.S. 

SOCIAL MEDIA: 

LinkedIn: https://www.linkedin.com/in/cynthiaaustin-mypaincoach/ 

Facebook: https://www.facebook.com/MyPainCoach 

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


]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/23--Finding-the-Path-Out-of-Chronic-Pain--Cynthia-Austin--NBC-HWC-e31jahu2c8d9cbf-b6f8-4f4d-a0a5-95b71085a70bTue, 15 Apr 2025 23:18:29 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls and Cynthia Austin discuss the complexities of chronic pain and the biopsychosocial model of pain management. Cynthia shares her personal journey with pain and how it shaped her approach as a pain coach. The conversation emphasizes the importance of understanding pain as both a sensory and emotional experience, the need for self-awareness, and the role of education in changing pain narratives. Practical tips for managing pain and building a pain-free formula are also provided, highlighting the significance of small, consistent steps towards healing.</p><p><br /></p><p><strong>Cynthia Austin, NBC-HWC | My Pain Coach, LLC </strong></p><p>At her lowest point, Cynthia Austin was disabled by chronic pain, walking with a cane, and unable to work for over 15 years. When doctor visits brought no answers, she turned to pain research-and everything changed. Learning how the brain and nervous system create pain helped her find lasting relief and reclaim her life. Now a nationally board-certified health and wellness coach, Cynthia founded My Pain Coach, LLC to help others do what she once thought was impossible: change the pain experience. </p><p><strong>CONTACT &amp; BOOKING: </strong></p><p>Website - General Information: <u>www.mypaincoachllc.com</u> </p><p>Website - Detailed Program &amp; Research Information: <u>www.mypaincoach.info</u> </p><p>Website - Book a Discovery Session:<u> https://p.bttr.to/41JOih8</u> </p><p>Email: <u>cynthia@mypaincoachllc.com</u> </p><p>Location: Serving clients virtually across the U.S. </p><p><strong>SOCIAL MEDIA: </strong></p><p><u>LinkedIn: https://www.linkedin.com/in/cynthiaaustin-mypaincoach/</u> </p><p>Facebook: <u>https://www.facebook.com/MyPainCoach</u> </p><p>Instagram: <u>https://www.instagram.com/mypaincoachllc/</u> </p><p><br /></p> no00:43:3223#23 | Finding the Path Out of Chronic Pain | Cynthia Austin, NBC-HWCfull<![CDATA[Finding Balance in Eating with Internal Family Systems (IFS) | #20]]>In this episode of the Be Well Now Method podcast, Janet Huehls speaks with Manya Ronay about the Internal Family Systems (IFS) approach to emotional health and eating. They discuss the importance of recognizing all parts of ourselves, the balance between managers and firefighters in our psyche, and how to create a safe space for healing. Manya shares practical steps for incorporating IFS into daily life, emphasizing the need for self-compassion and curiosity in our journey towards wholeness.

Resources for Finding Balance in Eating with IFS IFS

Eating Cycle: https://www.meetmanya.com/ifs-eating-cycle

Sample questions:

What does the part want to be called?

What does the part want you to know?

How is the part trying to help you?

What is it afraid would happen if it didn’t do its job?

IFS Meditations: https://www.youtube.com/@ManyaRonay

Connect with Manya:Manya Ronay is a Level 3 Internal Family Systems (IFS) practitioner and Certified Health Education Specialist (CHES®) living in Israel. She works at the intersection of physical health and emotional health, specializing in IFS for eating and mind-body healing.


Learn more about Manya and connect at: Website: www.meetmanya.comInstagram: https://www.instagram.com/manyaronay/

Facebook: https://www.facebook.com/profile.php?id=100083302601134

LinkedIn: https://www.linkedin.com/in/manyagoldstein/


#IFS #internalfamilysystems #emotionalhealth #eatingdisorders #mindfulness #selfcompassion, #healthcoaching #balance #wholeness #foodaddiction #eatingdisordersupport , #ifstherapy


Connect with Janet Huehls @ExercisingWell.com

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Finding-Balance-in-Eating-with-Internal-Family-Systems-IFS--20-e2v28cs7d380e08-8662-44eb-910f-cc93bde16113Tue, 18 Feb 2025 19:06:39 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls speaks with Manya Ronay about the Internal Family Systems (IFS) approach to emotional health and eating. They discuss the importance of recognizing all parts of ourselves, the balance between managers and firefighters in our psyche, and how to create a safe space for healing. Manya shares practical steps for incorporating IFS into daily life, emphasizing the need for self-compassion and curiosity in our journey towards wholeness.</p><p>Resources for Finding Balance in Eating with IFS IFS </p><p>Eating Cycle: https://www.meetmanya.com/ifs-eating-cycle</p><p>Sample questions:</p><p> What does the part want to be called? </p><p>What does the part want you to know?</p><p>How is the part trying to help you?</p><p> What is it afraid would happen if it didn’t do its job?</p><p> IFS Meditations: https://www.youtube.com/@ManyaRonay</p><p>Connect with Manya:Manya Ronay is a Level 3 Internal Family Systems (IFS) practitioner and Certified Health Education Specialist (CHES®) living in Israel. She works at the intersection of physical health and emotional health, specializing in IFS for eating and mind-body healing. </p><p><br /></p><p>Learn more about Manya and connect at: Website: www.meetmanya.comInstagram: https://www.instagram.com/manyaronay/</p><p>Facebook: https://www.facebook.com/profile.php?id=100083302601134</p><p>LinkedIn: https://www.linkedin.com/in/manyagoldstein/</p><p><br /></p><p>#IFS #internalfamilysystems #emotionalhealth #eatingdisorders #mindfulness #selfcompassion, #healthcoaching #balance #wholeness #foodaddiction #eatingdisordersupport , #ifstherapy </p><p><br /></p><p>Connect with Janet Huehls @ExercisingWell.com</p> no00:30:13Finding Balance in Eating with Internal Family Systems (IFS) | #20full<![CDATA[Arthritis: How to be Exercising Well with less joint pain | #5]]>In this episode, I discuss the challenges of exercising with osteoarthritis (OA) and the importance of shifting from a stress state to a well state. I provide tips for exercising well with OA, including meeting yourself where you are, balancing mobility, strength, and stamina, starting at level one, and maintaining a flexible progression. I give you ways to learn how to listen to your body and use pain as a guide. Most importantly, you get a self-coaching guide to exercising without pain and with confidence.


Three steps to moving well video


Learn more at www.ExercisingWell.com


    Chapters

    00:00Introduction to the Be Well Now Method

    01:56Challenges of Exercising with Osteoarthritis

    04:18The Be Well Now Method: Addressing Whole Person Challenges

    09:30Shifting from a Stress State to a Well State

    13:14Tips for Exercising Well with Osteoarthritis

    21:49Listening to Your Body: Using Pain as a Guide

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Arthritis-How-to-be-Exercising-Well-with-less-joint-pain--5-e2morbk940704a7-f30c-403b-91b8-a4c87bf8ea9eFri, 02 Aug 2024 20:45:37 GMT<p>In this episode, I discuss the challenges of exercising with osteoarthritis (OA) and the importance of shifting from a stress state to a well state. I provide tips for exercising well with OA, including meeting yourself where you are, balancing mobility, strength, and stamina, starting at level one, and maintaining a flexible progression. I give you ways to learn how to listen to your body and use pain as a guide. Most importantly, you get a self-coaching guide to exercising without pain and with confidence. </p><p><br /></p><p><a href="https://youtu.be/N6Bbgq-z9t0" rel="noopener noreferrer nofollow" target="_blank">Three steps to moving well </a>video</p><p><br /></p><p>Learn more at www.ExercisingWell.com</p><p><br /></p><ul><p>Chapters</p><p>00:00Introduction to the Be Well Now Method</p><p>01:56Challenges of Exercising with Osteoarthritis</p><p>04:18The Be Well Now Method: Addressing Whole Person Challenges</p><p>09:30Shifting from a Stress State to a Well State</p><p>13:14Tips for Exercising Well with Osteoarthritis</p><p>21:49Listening to Your Body: Using Pain as a Guide</p></ul> no00:25:0414Arthritis: How to be Exercising Well with less joint pain | #5full<![CDATA[Rheumatoid Arthritis: How to be Exercising Well with less pain | #4]]>Exercising can be beneficial for individuals with rheumatoid arthritis (RA) as it helps with strength, flexibility, pain reduction, inflammation reduction, increased energy, weight management, balance, mood, and sleep. However, exercising with RA can be challenging due to pain, limited mobility, and associated conditions. Stress can also cause inflammation, so it's important to exercise mindfully and in a way that lowers inflammation. The Be Well Now method is a three-step approach that focuses on mindfulness, self-compassion, and exercise in the well state. It emphasizes starting where you are, progressing gradually, and listening to your body's signals.

Click here to go to the article and get the resources to go with this podcast


Takeaways

  • Exercise can provide numerous benefits for individuals with rheumatoid arthritis, including pain reduction, increased flexibility, and improved mood and sleep.
  • Exercising with RA can be challenging due to pain, limited mobility, and associated conditions.
  • Mindfulness and self-compassion are important in starting and maintaining an exercise routine with RA.
  • Exercising in the well state, with a focus on mobility, strength, and stamina, can help lower inflammation and improve overall well-being.
  • It's important to listen to your body, progress gradually, and make adjustments based on your individual needs and limitations.
  • Listening to Your Body: Key to Exercising with RA
  • Starting and Progressing an Exercise Routine with RA
  • "Exercise can help with strength, flexibility, pain reduction, inflammation reduction, increased energy, weight management, balance, mood, and sleep."
  • "Exercise is great when you have RA, when you know how to be exercising"
  • "The Be Well Now method ensures that you are using everything that you know to start in the well state and stay in the well state as you're exercising."

Chapters

00:00 Exercising Benefits for Rheumatoid Arthritis

01:32 The Be Well Now Method and RA

08:35 Balancing Mobility, Strength, and Stamina

11:52 Meeting Yourself Where You Are16:00Progressing Gradually


The Three foundational principles of moving well

https://youtu.be/N6Bbgq-z9t0

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Rheumatoid-Arthritis-How-to-be-Exercising-Well-with-less-pain--4-e2mh3ov1a9c31cb-a18e-4803-8a86-6c904b2eee50Sat, 27 Jul 2024 16:42:57 GMT<p>Exercising can be beneficial for individuals with rheumatoid arthritis (RA) as it helps with strength, flexibility, pain reduction, inflammation reduction, increased energy, weight management, balance, mood, and sleep. However, exercising with RA can be challenging due to pain, limited mobility, and associated conditions. Stress can also cause inflammation, so it's important to exercise mindfully and in a way that lowers inflammation. The Be Well Now method is a three-step approach that focuses on mindfulness, self-compassion, and exercise in the well state. It emphasizes starting where you are, progressing gradually, and listening to your body's signals.</p><p><strong></strong><a href="https://www.exercisingwell.com/3-steps-to-optimize-how-you-exercise-with-ra" rel="noopener noreferrer nofollow" target="_blank"><strong>Click here</strong></a><strong> to go to the article and get the resources to go with this podcast</strong></p><p><br /></p><p>Takeaways</p><ul> <li>Exercise can provide numerous benefits for individuals with rheumatoid arthritis, including pain reduction, increased flexibility, and improved mood and sleep.</li> <li>Exercising with RA can be challenging due to pain, limited mobility, and associated conditions.</li> <li>Mindfulness and self-compassion are important in starting and maintaining an exercise routine with RA.</li> <li>Exercising in the well state, with a focus on mobility, strength, and stamina, can help lower inflammation and improve overall well-being.</li> <li>It's important to listen to your body, progress gradually, and make adjustments based on your individual needs and limitations.</li></ul><ul> <li>Listening to Your Body: Key to Exercising with RA</li> <li>Starting and Progressing an Exercise Routine with RA</li></ul><ul> <li>"Exercise can help with strength, flexibility, pain reduction, inflammation reduction, increased energy, weight management, balance, mood, and sleep."</li> <li>"Exercise is great when you have RA, when you know how to be exercising"</li> <li>"The Be Well Now method ensures that you are using everything that you know to start in the well state and stay in the well state as you're exercising."</li></ul><p>Chapters</p><p>00:00 Exercising Benefits for Rheumatoid Arthritis</p><p>01:32 The Be Well Now Method and RA</p><p>08:35 Balancing Mobility, Strength, and Stamina</p><p>11:52 Meeting Yourself Where You Are16:00Progressing Gradually</p><p><br /></p><p>The Three foundational principles of moving well</p><p>https://youtu.be/N6Bbgq-z9t0</p> no00:19:2311Rheumatoid Arthritis: How to be Exercising Well with less pain | #4full<![CDATA[#27 The Motivation Myth: Why Discipline Isn’t Your Problem | with Dr. Jan Anderson]]>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Jan Anderson explore the intricate relationship between health, wellness, and the often overlooked aspects of personal success. They discuss the concept of 'blind spots' in weight loss and the health habits that sustain it, emphasizing the importance of recognizing non-scale victories and the impact of mindfulness in exercise. The conversation delves into the significance of connecting feelings to health goals, bridging the gap between internal and external measures, and fostering a sense of peace in the present moment. Through their engaging dialogue, they highlight the transformative power of curiosity over criticism and the neuroscience behind personal change.

00:00

Exploring Blind Spots to Success

01:55

The Impact of External Feedback on Health

05:34

Bridging the Gap Between Internal and External

08:05

Mindfulness and Connection in Exercise

12:14

The Role of Connection in Health and Fitness

14:42

Mindful Awareness and Observation

16:45

Embracing Both Perspectives

18:12

Curiosity Over Criticism

20:19

The Pain of Misinformation

21:37

Finding Peace in the Present Moment

22:58

Creating Openings for Change

24:55

Reinventing Yourself

26:44

Neuroscience of Change and Connection

Find Dr. Jan at https://www.drjananderson.com/

and Janet Huehls, MS at https://www.exercisingwell.com/

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/27-The-Motivation-Myth-Why-Discipline-Isnt-Your-Problem--with-Dr--Jan-Anderson-e35697fc98ad34f-d1ba-4d26-a9ae-f2b848bca59fSun, 06 Jul 2025 21:16:36 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Jan Anderson explore the intricate relationship between health, wellness, and the often overlooked aspects of personal success. They discuss the concept of 'blind spots' in weight loss and the health habits that sustain it, emphasizing the importance of recognizing non-scale victories and the impact of mindfulness in exercise. The conversation delves into the significance of connecting feelings to health goals, bridging the gap between internal and external measures, and fostering a sense of peace in the present moment. Through their engaging dialogue, they highlight the transformative power of curiosity over criticism and the neuroscience behind personal change.</p><p>00:00</p><p>Exploring Blind Spots to Success</p><p>01:55</p><p>The Impact of External Feedback on Health</p><p>05:34</p><p>Bridging the Gap Between Internal and External</p><p>08:05</p><p>Mindfulness and Connection in Exercise</p><p>12:14</p><p>The Role of Connection in Health and Fitness</p><p>14:42</p><p>Mindful Awareness and Observation</p><p>16:45</p><p>Embracing Both Perspectives</p><p>18:12</p><p>Curiosity Over Criticism</p><p>20:19</p><p>The Pain of Misinformation</p><p>21:37</p><p>Finding Peace in the Present Moment</p><p>22:58</p><p>Creating Openings for Change</p><p>24:55</p><p>Reinventing Yourself</p><p>26:44</p><p>Neuroscience of Change and Connection</p><p>Find Dr. Jan at https://www.drjananderson.com/</p><p> and Janet Huehls, MS at https://www.exercisingwell.com/</p> no00:32:49#27 The Motivation Myth: Why Discipline Isn’t Your Problem | with Dr. Jan Andersonfull<![CDATA[Upgrade your Exercise Mindset | #2]]>What is the first word that comes to mind when you think of exericse? How about strength training? Stretching? Balance? Cardio? Our experiences shape our mindset. Those mindsets influence what we get from exercising, even if we are not doing it! Reserach shows how you think about exercise changes what happens in your body.


In this episode of The Be Well Now Method podcast, I guide you to using the Method to upgrade your exercise mindset and take the stress out of exercising.


We start with a Be Well Now mindful movement meditation to ensure you are listening in the Well state. Then, I share the research and provide thought-provoking questions that uproot mindsets that limit your exercise motivation and benefits and lay a new foundation for thinking about and approaching exericse.

Resources


Learn more about how to have a strong foundation for all your health habits by moving well and self-motivating well at ww.ExercisingWell.com


Join the Start Well Program Click here

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Upgrade-your-Exercise-Mindset--2-e2l8t4i85076535-1f9c-4b0f-9035-009b5ad3977aMon, 24 Jun 2024 21:27:47 GMT<p>What is the first word that comes to mind when you think of exericse? How about strength training? Stretching? Balance? Cardio? Our experiences shape our mindset. Those mindsets influence what we get from exercising, even if we are not doing it! Reserach shows how you think about exercise changes what happens in your body. </p><p><br /></p><p>In this episode of The Be Well Now Method podcast, I guide you to using the Method to upgrade your exercise mindset and take the stress out of exercising. </p><p><br /></p><p>We start with a Be Well Now mindful movement meditation to ensure you are listening in the Well state. Then, I share the research and provide thought-provoking questions that uproot mindsets that limit your exercise motivation and benefits and lay a new foundation for thinking about and approaching exericse. </p><p>Resources</p><ul> <li>video: <a href="https://youtu.be/N6Bbgq-z9t0" rel="noopener noreferrer nofollow" target="_blank">The Three Principles for Moving Well</a></li> <li>Article: <a href="https://www.exercisingwell.com/enough-exercise" rel="noopener noreferrer nofollow" target="_blank">Enough Exercise as Simple as 1-2-3</a></li> <li>Research on exercise mindset</li> <li><a href="https://pubmed.ncbi.nlm.nih.gov/17425538/" rel="noopener noreferrer nofollow" target="_blank">Mind-set matters: exercise and the placebo effect</a></li> <li><a href="https://pubmed.ncbi.nlm.nih.gov/31921575/" rel="noopener noreferrer nofollow" target="_blank">Effects of physical activity recommendations on mindset, behavior and perceived health</a></li></ul><p><br /></p><p>Learn more about how to have a strong foundation for all your health habits by moving well and self-motivating well at ww.ExercisingWell.com</p><p><br /></p><p>Join the Start Well Program <a href="https://www.exercisingwell.com/plans-pricing" rel="noopener noreferrer nofollow" target="_blank">Click here</a></p> no00:25:3812Upgrade your Exercise Mindset | #2full<![CDATA[Make Peace with Your Core! | #11]]>In this engaging conversation, Janet Huehls and Dr. Jan Anderson explore the significance of core strength, mindful movement, and the connection between the mind and body. They discuss the importance of trusting one's body, the role of the pelvic floor in core strength, and how to integrate mindfulness into both exercise and eating. The dialogue emphasizes the need to reframe exercise as a practice that promotes well-being rather than stress, ultimately leading to a more peaceful and connected experience in our bodies.

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Make-Peace-with-Your-Core---11-e2oqobp3eeea5ac-58ff-4be4-8089-6ecea7852fd0Tue, 01 Oct 2024 09:40:00 GMT<p>In this engaging conversation, Janet Huehls and Dr. Jan Anderson explore the significance of core strength, mindful movement, and the connection between the mind and body. They discuss the importance of trusting one's body, the role of the pelvic floor in core strength, and how to integrate mindfulness into both exercise and eating. The dialogue emphasizes the need to reframe exercise as a practice that promotes well-being rather than stress, ultimately leading to a more peaceful and connected experience in our bodies.</p> no00:46:2612Make Peace with Your Core! | #11full<![CDATA[End the All-or-Nothing Struggle: Trust Your Body | #7]]>In this conversation, Janet Huehls and Dr. Jan Anderson discuss finding balance in health and exercise. They explore the concept of the committee members in our head and how to manage them effectively. They emphasize the importance of using the whole-person approach and trusting the wisdom of our bodies. They also discuss the barriers caused by the all-or-nothing mindset and the pressure to achieve extreme levels of fitness. The Be Well Now method is introduced as a three-step process to shift from the stress state to the well state. Overall, the conversation highlights the need for self-compassion, awareness, and balance in our approach to health and exercise.

In this conversation, Dr. Jan Anderson and Janet Huehls discuss the importance of balancing structure and routine with listening to the body's needs. They explore the role of the inner pusher and how it can both help and hinder our health and well-being. They emphasize the importance of trusting the body's wisdom and finding a balance between pushing ourselves and nurturing ourselves. The Be Well Now method is introduced as a way to avoid the struggle and find a balanced approach to health and wellness.


NPR Interview: https://www.npr.org/2024/08/01/nx-s1-5053015/athletes-make-difficult-choices-hear-what-theyll-do-in-pursuit-of-olympic-glory


Learn more about Dr. Jan Anderson at https://www.drjananderson.com/


Learn more about transforming exercise from a "should" a user-friendly resource for whole-person health at https://www.exercisingwell.com/

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/End-the-All-or-Nothing-Struggle-Trust-Your-Body--7-e2ncccu3c3f852a-7f8b-44d8-9a10-654e597ff8b9Tue, 20 Aug 2024 10:07:55 GMT<p>In this conversation, Janet Huehls and Dr. Jan Anderson discuss finding balance in health and exercise. They explore the concept of the committee members in our head and how to manage them effectively. They emphasize the importance of using the whole-person approach and trusting the wisdom of our bodies. They also discuss the barriers caused by the all-or-nothing mindset and the pressure to achieve extreme levels of fitness. The Be Well Now method is introduced as a three-step process to shift from the stress state to the well state. Overall, the conversation highlights the need for self-compassion, awareness, and balance in our approach to health and exercise. </p><p>In this conversation, Dr. Jan Anderson and Janet Huehls discuss the importance of balancing structure and routine with listening to the body's needs. They explore the role of the inner pusher and how it can both help and hinder our health and well-being. They emphasize the importance of trusting the body's wisdom and finding a balance between pushing ourselves and nurturing ourselves. The Be Well Now method is introduced as a way to avoid the struggle and find a balanced approach to health and wellness.</p><p><br /></p><p>NPR Interview: https://www.npr.org/2024/08/01/nx-s1-5053015/athletes-make-difficult-choices-hear-what-theyll-do-in-pursuit-of-olympic-glory</p><p><br /></p><p>Learn more about Dr. Jan Anderson at https://www.drjananderson.com/</p><p><br /></p><p>Learn more about transforming exercise from a "should" a user-friendly resource for whole-person health at https://www.exercisingwell.com/</p> no00:35:2917End the All-or-Nothing Struggle: Trust Your Body | #7full<![CDATA[#25 Weight-loss Blind Spots | Dr. Jan Anderson]]>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Jan Anderson explore the concept of the 'blind spot of success,' where external achievements may overshadow internal well-being. They discuss the importance of mindfulness, self-awareness, and the impact of the scale on personal health journeys. Through meditation and personal anecdotes, they emphasize the need for a holistic approach to health that prioritizes feeling good over mere numbers. The conversation highlights the significance of having a guide in navigating the complexities of health and wellness, encouraging listeners to reflect on their own blind spots and how to address them.takeawaysSuccess can often blind us to our internal cues.Meditation helps center our awareness and connect with our bodies.The scale can hijack our focus and create blind spots.It's essential to prioritize how we feel over numbers.Mindfulness can help us navigate our health journeys.Having a guide can provide clarity and support.Vulnerability in expressing fears is a form of bravery.Recognizing blind spots allows for personal growth.Physical goals can be more meaningful than weight loss.Listening to our bodies is crucial for true success.Chapters00:00Introduction to the Blind Spot of Success03:23Understanding the Scale's Impact on Success08:43Mindfulness and Self-Compassion in Weight Management12:40The Importance of Physical Goals16:47Navigating the Journey with Guidance22:24Closing Thoughts on Blind Spots and AwarenessJanet Huehls, MSwww.BeWellNowMethod.comJan Anderson, PhDhttps://www.drjananderson.com/

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/25-Weight-loss-Blind-Spots--Dr--Jan-Anderson-e337qs9f7469056-2721-4960-8657-27668cafcb6dThu, 22 May 2025 20:09:42 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Jan Anderson explore the concept of the 'blind spot of success,' where external achievements may overshadow internal well-being. They discuss the importance of mindfulness, self-awareness, and the impact of the scale on personal health journeys. Through meditation and personal anecdotes, they emphasize the need for a holistic approach to health that prioritizes feeling good over mere numbers. The conversation highlights the significance of having a guide in navigating the complexities of health and wellness, encouraging listeners to reflect on their own blind spots and how to address them.takeawaysSuccess can often blind us to our internal cues.Meditation helps center our awareness and connect with our bodies.The scale can hijack our focus and create blind spots.It's essential to prioritize how we feel over numbers.Mindfulness can help us navigate our health journeys.Having a guide can provide clarity and support.Vulnerability in expressing fears is a form of bravery.Recognizing blind spots allows for personal growth.Physical goals can be more meaningful than weight loss.Listening to our bodies is crucial for true success.Chapters00:00Introduction to the Blind Spot of Success03:23Understanding the Scale's Impact on Success08:43Mindfulness and Self-Compassion in Weight Management12:40The Importance of Physical Goals16:47Navigating the Journey with Guidance22:24Closing Thoughts on Blind Spots and AwarenessJanet Huehls, MSwww.BeWellNowMethod.comJan Anderson, PhDhttps://www.drjananderson.com/</p> no00:25:43#25 Weight-loss Blind Spots | Dr. Jan Andersonfull<![CDATA[Navigating Holiday Emotions Well with Dr. Jan | #16]]>In this episode, Janet Huehls and Dr. Jan Anderson discuss the complexities of navigating strong emotions during the holiday season, particularly focusing on estrangement and emotional resilience. They explore grounding techniques, the importance of self-compassion, and how curiosity can transform distress into well-being. The conversation emphasizes the integration of body and mind through movement and mindfulness, providing listeners with practical strategies to nourish their emotional well-being during challenging times.

Learn more about emotional well-being at

Lifewise by Dr. Jan Anderson


Learn more about how to rethink exercise with mindful, science-based movement to Be Well Now at

Exercising Well by Janet Huehls, MS

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Navigating-Holiday-Emotions-Well-with-Dr--Jan--16-e2shq83fe627957-c7a1-434b-ab89-42215c1c21dfThu, 19 Dec 2024 19:30:40 GMT<p>In this episode, Janet Huehls and Dr. Jan Anderson discuss the complexities of navigating strong emotions during the holiday season, particularly focusing on estrangement and emotional resilience. They explore grounding techniques, the importance of self-compassion, and how curiosity can transform distress into well-being. The conversation emphasizes the integration of body and mind through movement and mindfulness, providing listeners with practical strategies to nourish their emotional well-being during challenging times.</p><p>Learn more about emotional well-being at</p><p>Lifewise by <a href="https://www.drjananderson.com/" rel="noopener noreferrer nofollow" target="_blank">Dr. Jan Anderson</a></p><p><br /></p><p>Learn more about how to rethink exercise with mindful, science-based movement to Be Well Now at</p><p><a href="www.ExercisingWell.com" rel="noopener noreferrer nofollow" target="_blank">Exercising Well by Janet Huehls, MS</a></p> no00:36:18Navigating Holiday Emotions Well with Dr. Jan | #16full<![CDATA[Breaking the Cycle of Emotional Eating with Janet Frank | #13]]>In this episode of the Be Well Now Method Podcast we have "Janet Power"!

Janet Huehls, MS, ACSM-CEP, NBC-HWC chats with Janet Frank, Ph.D., NBC-HWC, A-CFHC, PFAC


The "Janets" discuss the complexities of emotional eating and the importance of health coaching. They explore the significance of mindfulness, awareness, and understanding the root causes of emotional eating. Janet Frank shares her framework of Learn, Love, and Live, which helps clients navigate their relationship with food and emotions. The conversation emphasizes the need for self-awareness, empowerment, and the role of coaching in facilitating meaningful change in clients' lives.


Check out Janet Franks Website


Learn more about Clinical Exercise Coaching through Exercising Well




]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Breaking-the-Cycle-of-Emotional-Eating-with-Janet-Frank--13-e2plrtm0bb8b5c6-9c40-4b51-b250-c72796a18589Tue, 15 Oct 2024 09:38:00 GMT<p>In this episode of the Be Well Now Method Podcast we have "Janet Power"! </p><p>Janet Huehls, MS, ACSM-CEP, NBC-HWC chats with <a href="https://www.linkedin.com/in/janetfrankphdnbchwc/overlay/about-this-profile/?lipi=urn%3Ali%3Apage%3Ad_flagship3_profile_view_base%3BoUdlpgEXSiGB34ThJrSTqQ%3D%3D" rel="noopener noreferrer nofollow" target="_blank">Janet Frank, Ph.D., NBC-HWC, A-CFHC, PFAC </a><br /></p><p><br /></p><p>The "Janets" discuss the complexities of emotional eating and the importance of health coaching. They explore the significance of mindfulness, awareness, and understanding the root causes of emotional eating. Janet Frank shares her framework of Learn, Love, and Live, which helps clients navigate their relationship with food and emotions. The conversation emphasizes the need for self-awareness, empowerment, and the role of coaching in facilitating meaningful change in clients' lives.</p><p><br /></p><p><a href="https://janetfrankcoaching.com/" rel="noopener noreferrer nofollow" target="_blank">Check out Janet Franks Website </a></p><p><br /></p><p>Learn more about Clinical Exercise Coaching through <a href="https://www.exercisingwell.com/" rel="noopener noreferrer nofollow" target="_blank">Exercising Well</a></p><p><br /></p><p><br /></p><p><br /></p> no00:31:0913Breaking the Cycle of Emotional Eating with Janet Frank | #13full<![CDATA[Authentic Self-Care For Resilient Wellbeing with Darlene Marshall | #18]]>In this episode of the Be Well Now Method podcast, Janet Huehls speaks with wellness coach Darlene Marshall about the importance of authentic connection, vulnerability, and the process of building well-being. They explore the nuances of positive psychology, the significance of rituals, and the role of interoception in understanding our bodies. Darlene shares her personal journey of overcoming adversity and emphasizes the need for self-care that is genuine and nourishing. The conversation culminates in the announcement of Darlene's upcoming community initiative, the Wellbeing Revolution, aimed at fostering well-being as a radical act.


Find Janet at www.ExercisingWell.com and discover a whole person approach to exercise and a method that transforms it from a should to a form of whole-person self-care.


Darlenes Website is https://www.darlene.coach/

Darlene Marshall is a wellness coach and wellbeing expert who got her start in fitness in 2011.  She's helped hundreds of clients and thousands of students build authenticity, fulfillment, and a wellbeing lifestyle.  In 2021 BurnAlong named Darlene "America's Favorite Trainer" and earlier this year she was named one of the Top 24 Coaches Having an Impact in 2024 by Coach360News.  Darlene has a Master's degree in Applied Positive Psychology from the University of Pennsylvania where she was a Teaching Assistant to Dr Martin Seligman and is an adjunct professor at Nova Southeastern University.  She is a regular contributor to certification courses with the National Academy of Sports Medicine.  You can find Darlene on Instagram @darlene.coach and her podcast Better Than Fine on NASM's Podcast Network just won the 2024 MarCom Award for Educational Episode.

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Authentic-Self-Care-For-Resilient-Wellbeing-with-Darlene-Marshall--18-e2tn2rs25566d27-1e08-4900-8a4a-5f4d18dd5ce7Sun, 19 Jan 2025 22:01:15 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls speaks with wellness coach Darlene Marshall about the importance of authentic connection, vulnerability, and the process of building well-being. They explore the nuances of positive psychology, the significance of rituals, and the role of interoception in understanding our bodies. Darlene shares her personal journey of overcoming adversity and emphasizes the need for self-care that is genuine and nourishing. The conversation culminates in the announcement of Darlene's upcoming community initiative, the Wellbeing Revolution, aimed at fostering well-being as a radical act.</p><p><br /></p><p>Find Janet at www.ExercisingWell.com and discover a whole person approach to exercise and a method that transforms it from a should to a form of whole-person self-care. </p><p><br /></p><p>Darlenes Website is https://www.darlene.coach/</p><p>Darlene Marshall is a wellness coach and wellbeing expert who got her start in fitness in 2011.  She's helped hundreds of clients and thousands of students build authenticity, fulfillment, and a wellbeing lifestyle.  In 2021 BurnAlong named Darlene "America's Favorite Trainer" and earlier this year she was named one of the Top 24 Coaches Having an Impact in 2024 by Coach360News.  Darlene has a Master's degree in Applied Positive Psychology from the University of Pennsylvania where she was a Teaching Assistant to Dr Martin Seligman and is an adjunct professor at Nova Southeastern University.  She is a regular contributor to certification courses with the National Academy of Sports Medicine.  You can find Darlene on Instagram @darlene.coach and her podcast Better Than Fine on NASM's Podcast Network just won the 2024 MarCom Award for Educational Episode.</p> no00:54:35Authentic Self-Care For Resilient Wellbeing with Darlene Marshall | #18full<![CDATA[Exercising Well with Heart Disease | #12]]>In this episode of the Be Well Now Method podcast, I discuss the importance of exercise in managing heart disease and reducing stress. I use the Be Well Now method, an evidence-based approach to ensure you use a gradual, mindful, and personalized approach to exercise for whole-person healing.

Whether you have heart disease or are at risk of developing it, this episode is for you. I cover the principles of movement and exercise science, the types of exercises beneficial for heart health, and the importance of flexible progression in exercise routines. I outline how to use exercise to shift from a stress state to a well state while maintaining a balance of mobility, strength, and stamina.

Eliminate the stress of having heart disease or the worry about developing it, and put yourself back in the driver's seat of your well-being.

The three principles for moving and exercising with less strain and pain and more strength

https://youtu.be/N6Bbgq-z9t0

Learn more at

www.ExercsingWell.com

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Exercising-Well-with-Heart-Disease--12-e2pcj05d7869d5d-a748-4c37-a824-fcd52fa3173fTue, 08 Oct 2024 10:54:40 GMT<p>In this episode of the Be Well Now Method podcast, I discuss the importance of exercise in managing heart disease and reducing stress. I use the Be Well Now method, an evidence-based approach to ensure you use a gradual, mindful, and personalized approach to exercise for whole-person healing. </p><p>Whether you have heart disease or are at risk of developing it, this episode is for you. I cover the principles of movement and exercise science, the types of exercises beneficial for heart health, and the importance of flexible progression in exercise routines. I outline how to use exercise to shift from a stress state to a well state while maintaining a balance of mobility, strength, and stamina. </p><p>Eliminate the stress of having heart disease or the worry about developing it, and put yourself back in the driver's seat of your well-being. </p><p>The three principles for moving and exercising with less strain and pain and more strength</p><p>https://youtu.be/N6Bbgq-z9t0</p><p>Learn more at</p><p>www.ExercsingWell.com</p> no00:24:2912Exercising Well with Heart Disease | #12full<![CDATA[#28 What to do after physical therapy]]>You finished physical therapy and now are ready to get back to everyday life, rigtht?

Healing does not end when PT is over. Your brain is still trying to figure out if this injury is a current threat. Your body may be back to daily life but is it ready for the extra stuff?


In this mini-episode I give you three quick tips for transitioning from PT to getting back to enjoying life without the worry of re-injury.


www.ExercisingWell.com


]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/28-What-to-do-after-physical-therapy-e35svd6b7fecd49-81df-4eeb-9428-79f60caff983Tue, 22 Jul 2025 21:14:08 GMT<p>You finished physical therapy and now are ready to get back to everyday life, rigtht? </p><p>Healing does not end when PT is over. Your brain is still trying to figure out if this injury is a current threat. Your body may be back to daily life but is it ready for the extra stuff?</p><p><br /></p><p>In this mini-episode I give you three quick tips for transitioning from PT to getting back to enjoying life without the worry of re-injury. </p><p><br /></p><p>www.ExercisingWell.com</p><p><br /></p> no00:02:48#28 What to do after physical therapyfull<![CDATA[Osteoporosis: How to be exercising well to reduce fractures | #6]]>In this episode, I discuss how to overcome the challenges of exercising with osteoporosis. I emphasize the importance of exercising in a way that is not stressful but puts you in the well state from the start. Osteoporosis is a condition characterized by the loss of bone mineral density, increasing the risk of fractures and impacting independence. I explain how to use exercise in each stage of adulthood and how to minimize risks of bone loss and loss of independence with age from a fracture. The podcast provides self-assessment tools and outlines the Be Well Now Method, which focuses on meeting oneself where they are, connecting exercise to core values, and incorporating movement science and motivation science principles to exercise in a way that makes one feel better now.

Three principle foundations for moving well
https://youtu.be/N6Bbgq-z9t0


Self assessment tool


Self assessment tests for fall risk

https://www.youtube.com/watch?v=KE3nIMMCbfU


Sources

Osteogenic Exercises - Physiopedia

Exercise, Strains and Their Impact on Bone Mineral Content and Density Losses

Exercise Prescription to Support the Management of Osteoporosis

What you need to know about "strengthspan"

Power training is more effective than strength training for maintaining bone mineral density in postmenopausal women | Journal of Applied Physiology 

Effects of Power-Oriented Resistance Training With Heavy vs. Light Loads on Muscle-Tendon Function in Older Adults: A Study Protocol for a Randomized Controlled Trial

Effects of Different Types of Exercise on Bone Mineral Density in Postmenopausal Women: A Systematic Review and Meta-analysis

Effects of dynamic resistance exercise on bone mineral density in postmenopausal women: a systematic review and meta-analysis with special emphasis on exercise parameters

Exercising with Osteoporosis

Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients - PMC

https://www.hopkinsmedicine.org/health/conditions-and-diseases/osteoporosis/osteoporosis-what-you-need-to-know-as-you-age

Aging changes in the bones - muscles - joints: MedlinePlus Medical Encyclopedia





]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Osteoporosis-How-to-be-exercising-well-to-reduce-fractures--6-e2n40dh8652da8b-a5c2-4d5e-94e1-865a3fb0f192Mon, 12 Aug 2024 20:50:58 GMT<p>In this episode, I discuss how to overcome the challenges of exercising with osteoporosis. I emphasize the importance of exercising in a way that is not stressful but puts you in the well state from the start. Osteoporosis is a condition characterized by the loss of bone mineral density, increasing the risk of fractures and impacting independence. I explain how to use exercise in each stage of adulthood and how to minimize risks of bone loss and loss of independence with age from a fracture. The podcast provides self-assessment tools and outlines the Be Well Now Method, which focuses on meeting oneself where they are, connecting exercise to core values, and incorporating movement science and motivation science principles to exercise in a way that makes one feel better now.</p><p>Three principle foundations for moving well<br />https://youtu.be/N6Bbgq-z9t0</p><p><br /></p><p>Self assessment tool</p><p><br /></p><p>Self assessment tests for fall risk</p><p>https://www.youtube.com/watch?v=KE3nIMMCbfU</p><p><br /></p><p>Sources</p><p><a href="https://www.physio-pedia.com/Osteogenic_Exercises" rel="noopener noreferrer nofollow" target="_blank">Osteogenic Exercises - Physiopedia</a></p><p><a href="https://www.scientificarchives.com/article/exercise-strains-and-their-impact-on-bone-mineral-content-and-density-losses" rel="noopener noreferrer nofollow" target="_blank">Exercise, Strains and Their Impact on Bone Mineral Content and Density Losses</a></p><p><a href="https://healthybonesaustralia.org.au/wp-content/uploads/2024/02/hba-ex-presc-final-compressed.pdf" rel="noopener noreferrer nofollow" target="_blank">Exercise Prescription to Support the Management of Osteoporosis</a></p><p><a href="https://jacksonfyfe.ck.page/posts/strengthspan?utm_source=email&amp;utm_medium=ttt&amp;utm_campaign=6aug2024" rel="noopener noreferrer nofollow" target="_blank">What you need to know about "strengthspan"</a></p><p><a href="https://journals.physiology.org/doi/full/10.1152/japplphysiol.01260.2004" rel="noopener noreferrer nofollow" target="_blank">Power training is more effective than strength training for maintaining bone mineral density in postmenopausal women | Journal of Applied Physiology</a> </p><p><a href="https://pubmed.ncbi.nlm.nih.gov/33679447/" rel="noopener noreferrer nofollow" target="_blank">Effects of Power-Oriented Resistance Training With Heavy vs. Light Loads on Muscle-Tendon Function in Older Adults: A Study Protocol for a Randomized Controlled Trial</a></p><p><a href="https://pubmed.ncbi.nlm.nih.gov/32785775/" rel="noopener noreferrer nofollow" target="_blank">Effects of Different Types of Exercise on Bone Mineral Density in Postmenopausal Women: A Systematic Review and Meta-analysis</a></p><p><a href="https://pubmed.ncbi.nlm.nih.gov/32399891/" rel="noopener noreferrer nofollow" target="_blank">Effects of dynamic resistance exercise on bone mineral density in postmenopausal women: a systematic review and meta-analysis with special emphasis on exercise parameters</a></p><p><a href="https://exerciseismedicine.org/assets/page_documents/EIM%20Rx%20series_Exercising%20with%20Osteoporosis_2.pdf" rel="noopener noreferrer nofollow" target="_blank">Exercising with Osteoporosis</a></p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10345999/" rel="noopener noreferrer nofollow" target="_blank">Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients - PMC</a></p><p><a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/osteoporosis/osteoporosis-what-you-need-to-know-as-you-age" rel="noopener noreferrer nofollow" target="_blank">https://www.hopkinsmedicine.org/health/conditions-and-diseases/osteoporosis/osteoporosis-what-you-need-to-know-as-you-age</a></p><p><a href="https://medlineplus.gov/ency/article/004015.htm" rel="noopener noreferrer nofollow" target="_blank">Aging changes in the bones - muscles - joints: MedlinePlus Medical Encyclopedia</a></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p> no00:32:0616Osteoporosis: How to be exercising well to reduce fractures | #6full<![CDATA[Ditch the extremes: Be strong now and as you age! | #3]]>In this episode, Janet Huehls and Dr. Jan Anderson discuss the challenges of exercise and the pressure to meet extreme fitness standards. They emphasize the importance of exercising in a way that feels good and aligns with individual values and goals. They also highlight the need to counter the comparison and self-criticism that often arise from reading articles or seeing others' fitness achievements. The Be Well Now method, which combines movement science, motivation science, and mindfulness, is presented as a way to simplify and personalize exercise for optimal well-being. The conversation explores the importance of finding enjoyment and satisfaction in exercise, rather than pushing oneself to the extreme.

Dr. Jan Anderson shares her experience of transitioning from a mindset of intense exercise to one focused on feeling good and finding freedom in movement. Janet Huehls emphasizes the value of consistency over frequency and the need for gradual progression in exercise. They discuss the inner critic and inner pusher, and the importance of having a kind and patient dialogue with oneself. The conversation also highlights the role of curiosity, visualization, and tapping into one's natural love of movement in creating a positive exercise experience.

Keywordsexercise, fitness, well-being, comparison, self-criticism, values, motivation, mindfulness, exercise, enjoyment, satisfaction, mindset, intensity, feeling good, freedom, consistency, gradual progression, inner critic, inner pusher, curiosity, visualization, natural love of movement

Takeaways

  • Exercise should feel good and align with individual values and goals.

  • Comparing oneself to others and engaging in self-criticism can be detrimental to motivation and well-being.

  • The Be Well Now method combines movement science, motivation science, and mindfulness to personalize exercise and reduce stress.

  • Negotiating with the inner critic and finding a balance between intensity and relaxation can lead to a more sustainable exercise routine. Find enjoyment and satisfaction in exercise, rather than pushing yourself to the extreme.

  • Focus on feeling good and finding freedom in movement.

  • Emphasize consistency over frequency in exercise.

  • Gradually progress in exercise to avoid overexertion.

  • Have a kind and patient dialogue with yourself, especially when dealing with the inner critic and inner pusher.

  • Cultivate curiosity and use visualization to explore different exercise options.

  • Tap into your natural love of movement to create a positive exercise experience.

Titles

  • Exercising in a Way That Feels Good

  • Countering Comparison and Self-Criticism in Fitness Managing the Inner Critic and Inner Pusher

  • Tapping into Your Natural Love of Movement

Sound Bites

  • "Exercising is stressful, time-consuming, painful, confusing, embarrassing, expensive, and a constant should hang over their head."

  • "The Be Well Now method is the way to simplify this whole person's science-based approach to exercising."

  • "I'm not doing anything compared to them."

  • "I felt great and I was so glad that I came."

  • "Either give it your all or don't."

  • "I feel a sense of relief and I feel a sense of freedom about being able to do this."

Chapters

00:00

Introduction and Excitement

06:25

Counteracting the Negative Reaction

08:17

The Importance of Average People

11:30

Starting with Being Present

14:52

Creating a Positive Exercise Experience

17:44

Negotiating with the Inner Critic and Pusher

20:53

Embracing Individuality in Fitness

22:53

Finding What Works for You

25:05

Navigating the Inner Critic and Pusher

30:39

Prioritizing Consistency in Exercise

36:28

Approaching Exercise with Curiosity and Self-Compassion

40:17

Different Approaches to Exercise

Exercise, Aging and Frailty: Guidelines for Increasing Function | The journal of nutrition, health & aging

Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations | Sports Medicine


]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Ditch-the-extremes-Be-strong-now-and-as-you-age---3-e2m8mk16f3706ad-b88f-4f80-ad60-eee14a8cb301Sun, 21 Jul 2024 11:09:58 GMT<p>In this episode, Janet Huehls and Dr. Jan Anderson discuss the challenges of exercise and the pressure to meet extreme fitness standards. They emphasize the importance of exercising in a way that feels good and aligns with individual values and goals. They also highlight the need to counter the comparison and self-criticism that often arise from reading articles or seeing others' fitness achievements. The Be Well Now method, which combines movement science, motivation science, and mindfulness, is presented as a way to simplify and personalize exercise for optimal well-being. The conversation explores the importance of finding enjoyment and satisfaction in exercise, rather than pushing oneself to the extreme. </p><p>Dr. Jan Anderson shares her experience of transitioning from a mindset of intense exercise to one focused on feeling good and finding freedom in movement. Janet Huehls emphasizes the value of consistency over frequency and the need for gradual progression in exercise. They discuss the inner critic and inner pusher, and the importance of having a kind and patient dialogue with oneself. The conversation also highlights the role of curiosity, visualization, and tapping into one's natural love of movement in creating a positive exercise experience.</p><p>Keywordsexercise, fitness, well-being, comparison, self-criticism, values, motivation, mindfulness, exercise, enjoyment, satisfaction, mindset, intensity, feeling good, freedom, consistency, gradual progression, inner critic, inner pusher, curiosity, visualization, natural love of movement</p><p>Takeaways</p><ul> <li><p>Exercise should feel good and align with individual values and goals.</p></li> <li><p>Comparing oneself to others and engaging in self-criticism can be detrimental to motivation and well-being.</p></li> <li><p>The Be Well Now method combines movement science, motivation science, and mindfulness to personalize exercise and reduce stress.</p></li> <li><p>Negotiating with the inner critic and finding a balance between intensity and relaxation can lead to a more sustainable exercise routine. Find enjoyment and satisfaction in exercise, rather than pushing yourself to the extreme.</p></li> <li><p>Focus on feeling good and finding freedom in movement.</p></li> <li><p>Emphasize consistency over frequency in exercise.</p></li> <li><p>Gradually progress in exercise to avoid overexertion.</p></li> <li><p>Have a kind and patient dialogue with yourself, especially when dealing with the inner critic and inner pusher.</p></li> <li><p>Cultivate curiosity and use visualization to explore different exercise options.</p></li> <li><p>Tap into your natural love of movement to create a positive exercise experience.</p></li></ul><p>Titles</p><ul> <li><p>Exercising in a Way That Feels Good</p></li> <li><p>Countering Comparison and Self-Criticism in Fitness Managing the Inner Critic and Inner Pusher</p></li> <li><p>Tapping into Your Natural Love of Movement</p></li></ul><p>Sound Bites</p><ul> <li><p>"Exercising is stressful, time-consuming, painful, confusing, embarrassing, expensive, and a constant should hang over their head."</p></li> <li><p>"The Be Well Now method is the way to simplify this whole person's science-based approach to exercising."</p></li> <li><p>"I'm not doing anything compared to them."</p></li> <li><p>"I felt great and I was so glad that I came."</p></li> <li><p>"Either give it your all or don't."</p></li> <li><p>"I feel a sense of relief and I feel a sense of freedom about being able to do this."</p></li></ul><p>Chapters</p><p>00:00</p><p>Introduction and Excitement</p><p>06:25</p><p>Counteracting the Negative Reaction</p><p>08:17</p><p>The Importance of Average People</p><p>11:30</p><p>Starting with Being Present</p><p>14:52</p><p>Creating a Positive Exercise Experience</p><p>17:44</p><p>Negotiating with the Inner Critic and Pusher</p><p>20:53</p><p>Embracing Individuality in Fitness</p><p>22:53</p><p>Finding What Works for You</p><p>25:05</p><p>Navigating the Inner Critic and Pusher</p><p>30:39</p><p>Prioritizing Consistency in Exercise</p><p>36:28</p><p>Approaching Exercise with Curiosity and Self-Compassion</p><p>40:17</p><p>Different Approaches to Exercise<br /></p><p><a href="https://link.springer.com/article/10.1007/s12603-021-1590-x" rel="noopener noreferrer nofollow" target="_blank">Exercise, Aging and Frailty: Guidelines for Increasing Function | The journal of nutrition, health &amp; aging</a></p><p><a href="https://link.springer.com/article/10.1007/s40279-021-01605-8" rel="noopener noreferrer nofollow" target="_blank">Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations | Sports Medicine</a></p><p><br /></p> no00:46:5213Ditch the extremes: Be strong now and as you age! | #3full<![CDATA[#26 Don't overcome exercise barriers, eliminate them!]]>In this episode of the Be Well Now Method podcast, Janet Huehls discusses the common barriers people face in maintaining health habits, emphasizing that these barriers are often rooted in mindset rather than external factors. She explores how pain and soreness are misinterpreted as barriers, when in fact they can serve as guides for better health practices. Janet encourages listeners to shift their perspective on exercise and motivation, advocating for a more mindful, science based and meaningful approach to all habits, especially exercise

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/26-Dont-overcome-exercise-barriers--eliminate-them-e33k9s18b63b3a4-7276-41a5-a23f-57fc8affbf18Sat, 31 May 2025 18:14:05 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls discusses the common barriers people face in maintaining health habits, emphasizing that these barriers are often rooted in mindset rather than external factors. She explores how pain and soreness are misinterpreted as barriers, when in fact they can serve as guides for better health practices. Janet encourages listeners to shift their perspective on exercise and motivation, advocating for a more mindful, science based and meaningful approach to all habits, especially exercise</p> no00:15:3526#26 Don't overcome exercise barriers, eliminate them!full<![CDATA[#22 Why You Hate to Exercise and How to Love it | Janet Huehls, MS]]>In this podcast episode, Janet Huehls explains why many people hate to exercise and how to use the Be Well Now method to learn to love it. Using movement science, motivation science, and mindfulness or You Science, she gives you a step by step way to weed out the root cause of your distain for exercise in general, or just for cardio, strength, stretching, balance or other types of exercise. She discusses the common aversion to exercise and provides insights into how to change the experience, using movement science and motivation science to change your mindset. The episode covers various principles of exercise, including the importance of being present, understanding motivation, and applying movement science principles to create a sustainable and enjoyable exercise routine. Janet emphasizes the need for gradual progression, individuality, and the connection between exercise and personal values, ultimately guiding listeners towards a healthier relationship with movement.

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/22-Why-You-Hate-to-Exercise-and-How-to-Love-it--Janet-Huehls--MS-e30gas1f09a3a10-0d99-45a7-9ea4-470f40cfb345Fri, 21 Mar 2025 20:44:00 GMT<p>In this podcast episode, Janet Huehls explains why many people hate to exercise and how to use the Be Well Now method to learn to love it. Using movement science, motivation science, and mindfulness or You Science, she gives you a step by step way to weed out the root cause of your distain for exercise in general, or just for cardio, strength, stretching, balance or other types of exercise. She discusses the common aversion to exercise and provides insights into how to change the experience, using movement science and motivation science to change your mindset. The episode covers various principles of exercise, including the importance of being present, understanding motivation, and applying movement science principles to create a sustainable and enjoyable exercise routine. Janet emphasizes the need for gradual progression, individuality, and the connection between exercise and personal values, ultimately guiding listeners towards a healthier relationship with movement.</p> no00:42:0617#22 Why You Hate to Exercise and How to Love it | Janet Huehls, MSfull<![CDATA[Less Medications, More Movement | Dr. Donna Bartlett | #21]]>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Donna Bartlett discuss the critical topic of deprescribing and the importance of managing medications effectively.


They explore how reducing medications can lead to improved health outcomes and the role of movement in enhancing well-being. The conversation emphasizes the need for individuals to listen to their bodies, understand the side effects of medications, and engage in proactive discussions with healthcare providers.

The episode also highlights the significance of mindfulness and the impact of supplements on health. Dr. Bartlett shares her expertise as a pharmacist and offers practical steps for organizing medications and empowering patients to take charge of their health.


Connect with Donna

https://wellhoodconsulting.com/



]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/Less-Medications--More-Movement--Dr--Donna-Bartlett--21-e2vt13t4fc8e873-8b93-48cc-aacc-5cfa646150e3Sat, 08 Mar 2025 21:39:13 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls and Dr. Donna Bartlett discuss the critical topic of deprescribing and the importance of managing medications effectively. </p><p><br /></p><p>They explore how reducing medications can lead to improved health outcomes and the role of movement in enhancing well-being. The conversation emphasizes the need for individuals to listen to their bodies, understand the side effects of medications, and engage in proactive discussions with healthcare providers. </p><p>The episode also highlights the significance of mindfulness and the impact of supplements on health. Dr. Bartlett shares her expertise as a pharmacist and offers practical steps for organizing medications and empowering patients to take charge of their health.</p><p><br /></p><p>Connect with Donna</p><p>https://wellhoodconsulting.com/</p><p><br /></p><p><br /></p> no00:47:2721Less Medications, More Movement | Dr. Donna Bartlett | #21full<![CDATA[What is the Be Well Now Method Podcast? | #1]]>Learn about how The Be Well Now Method was born and how it takes the stress out of healthy habits. In this first episode, Janet explains why and how she created this method that blends brain and body science with mindfulness. Whether you are a health professional looking to have more powerful conversations with clients or a health-seeker, this episode gets you ready to use this method to Be Well Now.

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/What-is-the-Be-Well-Now-Method-Podcast---1-e2kiuo749161d22-95d0-4dd2-b0e3-9b4bc309d87cThu, 06 Jun 2024 14:56:51 GMT<p>Learn about how The Be Well Now Method was born and how it takes the stress out of healthy habits. In this first episode, Janet explains why and how she created this method that blends brain and body science with mindfulness. Whether you are a health professional looking to have more powerful conversations with clients or a health-seeker, this episode gets you ready to use this method to Be Well Now. </p> no00:05:0311What is the Be Well Now Method Podcast? | #1full<![CDATA[#24 Empowering Tips For Talking To Your Provider | Gretchen Holmes, PhD]]>In this episode of the Be Well Now Method podcast, Janet Huehls and Gretchen Holmes discuss the critical aspects of healthcare communication, emphasizing the importance of self-worth, preparation for appointments, and the need for patients to advocate for themselves. They explore the differences in goals between patients and providers, the significance of celebrating small wins, and strategies for effective communication in healthcare settings. The conversation aims to empower patients to take control of their health journeys and foster better relationships with their healthcare providers.


www.gretchenholmesphd.com⁠

⁠www.linkedin.com/in/gretchennholmes⁠ (note the two ‘Ns’)

Podcast: The Work in Between (anywhere you listen to podcasts)

 

Amazon: ⁠https://a.co/d/5DwtT63⁠

Barnes and Noble: ⁠The Work in Between: A Memoir About Stepping Out of My Shadows by Gretchen Norling Holmes, Paperback | Barnes & Noble®⁠

 


Janet Huehls, MS, ACSM-CEP, NBC-HWC

@BeWellNowMethod.com


]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/24-Empowering-Tips-For-Talking-To-Your-Provider--Gretchen-Holmes--PhD-e32ktpmd8356b42-3ca7-4bf0-b104-6cc59b0cd8fbFri, 09 May 2025 23:43:08 GMT<p>In this episode of the Be Well Now Method podcast, Janet Huehls and Gretchen Holmes discuss the critical aspects of healthcare communication, emphasizing the importance of self-worth, preparation for appointments, and the need for patients to advocate for themselves. They explore the differences in goals between patients and providers, the significance of celebrating small wins, and strategies for effective communication in healthcare settings. The conversation aims to empower patients to take control of their health journeys and foster better relationships with their healthcare providers.</p><p><br /></p><p><a href="http://www.gretchenholmesphd.com/" rel="noopener noreferrer nofollow">www.gretchenholmesphd.com⁠</a></p><p><a href="http://www.linkedin.com/in/gretchennholmes" rel="noopener noreferrer nofollow">⁠www.linkedin.com/in/gretchennholmes⁠</a> (note the two ‘Ns’)</p><p>Podcast: The Work in Between (anywhere you listen to podcasts)</p><p> </p><p>Amazon: <a href="https://a.co/d/5DwtT63" rel="noopener noreferrer nofollow">⁠https://a.co/d/5DwtT63⁠</a></p><p>Barnes and Noble: <a href="https://www.barnesandnoble.com/w/the-work-in-between-gretchen-norling-holmes/1146288061?ean=9798987398197" rel="noopener noreferrer nofollow">⁠The Work in Between: A Memoir About Stepping Out of My Shadows by Gretchen Norling Holmes, Paperback | Barnes &amp; Noble®⁠</a></p><p> </p><p><br /></p><p>Janet Huehls, MS, ACSM-CEP, NBC-HWC</p><p>@BeWellNowMethod.com</p><p><br /></p> no00:31:2324#24 Empowering Tips For Talking To Your Provider | Gretchen Holmes, PhDfull<![CDATA[The Power of Mindful Movement in Addressing Emotional Eating | #9]]>In this episode, Janet and Dr. Jan discuss the concept of emotional exercise and how it can be used to reduce emotional eating.

They explore the definition of emotions and the negative connotations associated with them. They also discuss the impact of the food industry on emotional eating and the importance of mindful eating.

The conversation then shifts to the principles of exercise science and how they can be applied to create a more mindful and responsive approach to exercise. They emphasize the importance of gradual progression, individuality, and specificity in exercise.

The episode concludes with a discussion on the benefits of awareness and choice in creating a healthier relationship with food and exercise.

Using mindful movement as a tool to address emotional eating is a powerful approach. Mindful exercise allows individuals to connect with their bodies, process emotions, and treat the root causes of emotional eating.

By using exercise as a form of self-care and understanding how the body is designed to move, individuals can make choices that promote well-being. This approach combines movement science, motivation science, and mindfulness to create a holistic and personalized approach to exercise and emotional eating. It helps individuals become more aware of their emotions, make conscious choices, and find balance in their physical and emotional well-being.


Learn more about Dr. Jan https://www.drjananderson.com/


Learn more about Janet https://www.exercisingwell.com/

]]>https://podcasters.spotify.com/pod/show/janet-huehls/episodes/The-Power-of-Mindful-Movement-in-Addressing-Emotional-Eating--9-e2ofi08a5c58f1e-b12b-4287-8cb1-5bf69930ddcfMon, 16 Sep 2024 16:13:43 GMT<p>In this episode, Janet and Dr. Jan discuss the concept of emotional exercise and how it can be used to reduce emotional eating. </p><p>They explore the definition of emotions and the negative connotations associated with them. They also discuss the impact of the food industry on emotional eating and the importance of mindful eating. </p><p>The conversation then shifts to the principles of exercise science and how they can be applied to create a more mindful and responsive approach to exercise. They emphasize the importance of gradual progression, individuality, and specificity in exercise. </p><p>The episode concludes with a discussion on the benefits of awareness and choice in creating a healthier relationship with food and exercise.</p><p> Using mindful movement as a tool to address emotional eating is a powerful approach. Mindful exercise allows individuals to connect with their bodies, process emotions, and treat the root causes of emotional eating. </p><p>By using exercise as a form of self-care and understanding how the body is designed to move, individuals can make choices that promote well-being. This approach combines movement science, motivation science, and mindfulness to create a holistic and personalized approach to exercise and emotional eating. It helps individuals become more aware of their emotions, make conscious choices, and find balance in their physical and emotional well-being.</p><p><br /></p><p>Learn more about Dr. Jan https://www.drjananderson.com/</p><p><br /></p><p>Learn more about Janet https://www.exercisingwell.com/</p><p></p> no00:41:34The Power of Mindful Movement in Addressing Emotional Eating | #9full