Be Well Cartel: the wellness girl gang podcast
Activity Overview
Episode publication activity over the past year
Episodes
Episode 93: Holiday Edition: Body image, weight loss goals and relationship with food over the holidays
01 Dec 2023
Contributed by Lukas
Today, Holly and Gillian speak about: What to do if people make comments on your body over the holidays How to manage the fear of judgement about y...
Episode 92: How did we get to where we are now in our relationships with food, bodies and exercise?
03 Nov 2023
Contributed by Lukas
BWC NOTESHow did we get to where we are now in our relationships with food, our bodies and exercise?Inspired by a great question from one of our clien...
Episode 91: How do I check my form videos without body checking + Do I need to be on social media as a personal trainer?
20 Oct 2023
Contributed by Lukas
All 3 of us are on the pod this week as we straddle 16 hours of time zones to bring you some answers to some more excellent listener and client questi...
#90: Managing nutrition for shift work + how do I know if its a food rule or a food preference?
06 Oct 2023
Contributed by Lukas
We're back with another Q+A episode covering two listener questions: My partner and I are both shift workers, any advice for managing our nutriti...
Episode 89: We're BACK, baby! Today's Q&A: How to navigate eating with friends in the fitness space when you're healing your relationship with food and your body
22 Sep 2023
Contributed by Lukas
What have we been up to since we last recorded a Be Well Cartel podcast? Plus today's question: If you're working on healing your relationship...
#88: I'm working on my relationship with food and exercise... what does a good relationship with both actually look like?
23 Jan 2023
Contributed by Lukas
In this episode, Gillian and Olivia discuss a few habits, thought patterns and actions that align with a positive relationship with food and exercise,...
Episode 87: {REBROADCAST} How to become more self compassionate in 2023
01 Jan 2023
Contributed by Lukas
In this episode, you'll hear from Gillian's (now almost 97 year old!) grandmother with a few sage pieces of advice, and then we hop into a discussion ...
Episode 86: How much damage does overeating really do?
23 Dec 2022
Contributed by Lukas
In this episode, Holly and Gillian discuss what really happens when we overeat. You'll learn more about what happens in your body, how to manage your ...
Episode 85: How consistent do I need to be with my workouts to see results?
18 Dec 2022
Contributed by Lukas
"Consistency" is a fitness social media buzzword. We're constantly bombarded with posts that tell us that consistency is the key to everything w...
Episode 84: Holiday mindset prep workshop and welcome to season 2!
02 Dec 2022
Contributed by Lukas
We’re back!! (we missed you!) In this episode, Holly and Gillian walk you through four actionable step to setting yourself up to manage the holidays...
Episode 83: Q+A Party! Vegan vs. Omnivore, Raising kids with a good relationship with food, and how to help friends who struggle with disordered eating
02 Oct 2022
Contributed by Lukas
In this episode, all THREE of us answer the questions: > Veganism vs. vegetarianism vs. omnivorism: What does the current research say? + personal ...
Episode 82: 10 ways to make new friends as an adult
25 Sep 2022
Contributed by Lukas
A bit of a different episode this week, on a topic that has come up a lot in conversation recently! Making friends as an adult is HARD… so in this e...
Episode 81: Q+A Party! What to do when group classes aren't matching what your body needs; finding the motivation to work out alone; how to hit recommended health numbers (steps, water, etc!)
19 Sep 2022
Contributed by Lukas
This week, Holly & Olivia dive into some fitness-related questions. We cover: 1. I love attending the group classes at my gym, but I can tel...
Episode 80: Q+A Party! Quality vs. Quantity of sleep, and how can I overcome the fear of improving my relationship with food?
11 Sep 2022
Contributed by Lukas
In this episode, Oliva and Holly answer client questions and talk about some interesting research around fat consumption + stress relief. > Is it m...
Episode 79: What is Low Energy Availability and how is it affecting your training, body composition, and health?
04 Sep 2022
Contributed by Lukas
Energy availability is the energy our body has left over from our calorie intake after we take away the calories from exercise - the energy it uses to...
Episode 78: Q+A Party! High standards, how much do genetics contribute to body composition, and managing people pleasing tendencies
28 Aug 2022
Contributed by Lukas
In this episode, Olivia and Gillian answer three questions: > Is it OK to have high standards? > Why are some people naturally leaner than other...
Episode 77: Mindful Eating and Intuitive Eating - what's the difference, and what are they good for?
20 Aug 2022
Contributed by Lukas
Mindful Eating and Intuitive Eating are terms that you’ve probably heard being thrown around on social media - but are we really getting a good unde...
Episode 76: New coach mistakes + what we’ve changed our minds on after years in the coaching industry
15 Aug 2022
Contributed by Lukas
In this episode we reflect on some of the things we’ve learned over our years as coaches, and some beliefs we had as new coaches that have been comp...
Episode 75: Q&A Party: How do I eat mindfully if I'm not hungry; should we be trying to eat clean and organic; and how do I stop being afraid of weight gain?
01 Aug 2022
Contributed by Lukas
It’s time for another Q&A party! We dive into 3 questions today: How do I eat mindfully if I’m not hungry? Should we all strive to only eat...
Episode 74: Body neutrality, body functionality and how to start separating your worth from your looks
24 Jul 2022
Contributed by Lukas
In this episode, you’ll learn more about the body neutrality movement, and how to start practicing body neutrality and body functionality. This epis...
Episode 73: Body positivity: origins, issues, and takeaways
17 Jul 2022
Contributed by Lukas
Body Positivity Another special episode because Holly and Gillian were actually in the *very same room* for this one! Enjoy the magical single-microph...
Episode 72: What you resist, persists: tips for practicing acceptance in your body and your life
10 Jul 2022
Contributed by Lukas
In this episode, you’ll learn about acceptance, how it applies to your body, and some actionable tips to start practicing acceptance in your day to ...
Episode 71: Olivia is back, baby! The Reunion Episode
04 Jul 2022
Contributed by Lukas
A super special, very different episode today! Our dearest Olivia has been out for a few months with the biggest life change - a beautiful baby! Betwe...
Episode 70: Q+A party: Healthy habits during stressful times, non-food coping mechanisms, summer hunger and eating out with no judgement
26 Jun 2022
Contributed by Lukas
In this episode we get into some really juicy questions from our clients: How can you stay consistent with good, healthy habits when struggling or g...
Episode 69: Balancing the masculine and feminine sides of mental toughness for performance and goals, with Marissa Estep
20 Jun 2022
Contributed by Lukas
We had Marissa Estep on the podcast this week and had an awesome conversation about the psychological side of performance. Here's what we dive ...
Episode 68: I'm going on vacation... what does that mean for my nutrition?
12 Jun 2022
Contributed by Lukas
In this episode, we talk about travel nutrition and what it can look like to be intentional with your nutrition while outside your normal life circums...
Episode 67: How to manage your time to help you create new habits and the life you want
06 Jun 2022
Contributed by Lukas
This week, we’re talking TIME MANAGEMENT! This topic is something that is at the heart of habit change - if we want to create new habits or break ol...
Episode 66: I'm a late night snacker.. what can I do about it?
29 May 2022
Contributed by Lukas
Why is it that night time just seems to be the most opportune moment to get in a snack? Why is it so much harder to make intentional decisions about w...
Episode 65: Q&A Party: Making habits easier, can pre-packaged options be healthy, recognizing all-or-nothing thinking, and should we stop comparing ourselves to others
22 May 2022
Contributed by Lukas
You guys enjoyed our last Q&A Party so much that we’re adding it as a regular feature! We took 5 questions and tried to answer each one in 5 min...
Episode 64: Simplifying nutrition for busy women with Amanda Nighbert, RD
15 May 2022
Contributed by Lukas
It’s been a while since we’ve had a guest on the podcast, and this week we chatted with Amanda Nighbert about her journey over the last two decade...
Episode 63: Alcohol: what's the deal + our personal journeys
08 May 2022
Contributed by Lukas
If you've listened to earlier episodes of the Be Well Cartel, you'll know that in our former lives, Holly, Gillian, and Olivia all partied *hard*, and...
Episode 62: Q&A Party: Comfort food cravings, body fat scale measurements, eating the same foods every day, protein powder addicts, grocery list hacks, and becoming a vegetable-eater
25 Apr 2022
Contributed by Lukas
Today we tried a new format and went for a quick-fire client Q&A episode, trying to answer client questions in 5 minutes or less. Here are the que...
Episode 61: Bloating: What’s normal, what’s not, and what you can do about it
17 Apr 2022
Contributed by Lukas
We’re back after a little hiatus! Holly and Gillian discuss bloating in this episode, inspired by an article in the New York Times wellness section....
Episode 60: How and why we've been getting out of our comfort zones
26 Mar 2022
Contributed by Lukas
Have you ever felt like a fear of failure held you back from trying something new? This week we talk through how to get out of our comfort zones, why ...
Episode 59: Can eating more whole grains help you live an extra 10 years? How to separate nutrition fact from fiction in the media
21 Mar 2022
Contributed by Lukas
How many times have you seen a claim in the news or on social media with something like this… ‘Eat THIS food to lose 5 pounds in a month, study sh...
Episode 58: How many days a week should I be training?
13 Mar 2022
Contributed by Lukas
This week on the Be Well Cartel we dive into a frequently asked question: How many days a week should I be training? We wanted to tackle this questi...
Episode 57: Q+A: I’m giving myself permission to eat, why am I still binging?
06 Mar 2022
Contributed by Lukas
This week we have a question that came up with one of Gillian’s clients! In this episode we discuss some reasons why it feels SO hard to eat just on...
Episode 56: How has our nutrition and training changed in the last year, and what does it look like now?
27 Feb 2022
Contributed by Lukas
All 3 founders of the Be Well Cartel (Gillian, Holly, and Olivia) were, coincidentally, recovering from hypothalamic amenorrhea when we started this p...
Episode 55: Perimenopause, menopause, and what you didn’t know about dolphin sex
21 Feb 2022
Contributed by Lukas
(You’ll have to listen to the episode to get it!) In this episode, we wrap up period month with a discussion around a life event that is the final c...
Episode 54: 3 period myths you need to know about
13 Feb 2022
Contributed by Lukas
Week 3 of Period Month is here! This week we wanted to debunk some extremely common menstrual cycle myths. These myths can hold you back from having m...
Episode 53: How does my menstrual cycle affect training and nutrition?
06 Feb 2022
Contributed by Lukas
It’s Week 2 of our Period Month! In Week 1, we took you through an overview of the different stages of the menstrual cycle. This week, we are adding...
Episode 52: What does a ‘healthy’ menstrual cycle look like?
30 Jan 2022
Contributed by Lukas
Its PERIOD MONTH! This episode marks both the first episode of a 4 part series to help you become more of an expert on your own body AND a years’ wo...
Episode 51: How do I set and uphold boundaries with myself and others? (REBROADCAST)
23 Jan 2022
Contributed by Lukas
This episode was SO good that it deserved a second chance to shine! This is the #1 most shared episode of the BWC, and even if you've already heard th...
#50: Five minute lessons to help you coach yourself
16 Jan 2022
Contributed by Lukas
In this episode, you'll learn three different lessons that we use with our clients that you can use with YOURSELF to start changing your mindset and o...
Episode 49: Self-criticism is so 2021... Introducing Self Compassion!
09 Jan 2022
Contributed by Lukas
We kick today’s podcast off with a special guest - Gillian’s 95 year-old Grandma stopped by to give us some life advice and it was wonderful! We t...
Episode 48 New year new you? How your self talk, identity and limiting beliefs shape who you are
02 Jan 2022
Contributed by Lukas
It's our first episode of 2022!! We’ve got a Holly and Gillian episode for you today ( although we missed our dear Olivia!). This episode dives into...
Episode 47: Our personal end-of-year reflections
26 Dec 2021
Contributed by Lukas
On this week’s episode we get a little personal. Join us as Gillian, Holly, and Olivia ask each other 3 questions that we often ask our clients to h...
Episode 46: What is 'motivation' and where do I find it?
19 Dec 2021
Contributed by Lukas
This week on the Be Well Cartel we dive into one of the most talked-about topic in the health & fitness industry: Motivation. We give our take o...
Episode 45: The issue with 'intuitive' eating and 'listening to your body'
05 Dec 2021
Contributed by Lukas
There’s been a shift in the narrative around bodies lately, and like any trend, diet culture has just hopped right on board. You hear more than ever...
Episode 44: How do I actually stop caring so much about what I look like?
28 Nov 2021
Contributed by Lukas
I *know* I’m supposed to care more about what my body does, but I can’t seem to care less about what I look like… so what gives? Has the fitness...
Episode 43: Is my heart rate important when it comes to exercise?
21 Nov 2021
Contributed by Lukas
Heart rate is something that gets used a lot in fitness marketing - but a lot of people are confused about how it actually applies to them. BWC is her...
Episode 42: How do I balance my social life and my health and fitness goals?
14 Nov 2021
Contributed by Lukas
Before we get into the main topic of conversation for today, you’ll learn some big news for the BWC podcast squad, and some changes that are happeni...
Episode 41: How can eating MORE help with weight loss?
07 Nov 2021
Contributed by Lukas
Eating more, but losing weight - Is it all a lie? Is it magic? Or is there some science going on? Today we talk through: > Food volume vs ca...
Episode 40: Can you train yourself out of burnout? with Bryan Boorstein
31 Oct 2021
Contributed by Lukas
In this episode, the Be Well Cartel joins forces with programming expert Bryan Boorstein to discuss how to train sustainably and avoid burnout, what ...
Episode 39: How do I deal with a friend or family member that won’t stop commenting on what I eat?
24 Oct 2021
Contributed by Lukas
One of the biggest triggers when you’re trying to work on your relationship with your body and food is when people around you continue to comment on...
Episode 38: Q+A: Should I avoid my 'trigger foods', or do I just need better willpower?
17 Oct 2021
Contributed by Lukas
The answer.... well, we have a few ideas! You know what that food might be for you… something that when you start eating it, it’s hard to st...
Episode 37: 6 things we wish we’d known when we started our fitness journeys
10 Oct 2021
Contributed by Lukas
Between the three of us, we’ve made a whole lot of mistakes on our fitness journeys. To save you the time and tears of making the same mistakes, we’...
Episode 36: Habits: how to build better ones, break bad ones and stay consistent over time
03 Oct 2021
Contributed by Lukas
Consistency is key… but why is it so hard to actually stay consistent with different habits? Why is breaking a bad habit so hard to do? This episode...
Episode 35: Protein Powder - everything you've ever wanted to know
26 Sep 2021
Contributed by Lukas
If you're not using it already, you've probably seen people using it in the gym - protein powder. Lots of us are trying to get more protein in these d...
Episode 34: Fitness + Nutrition mythbusters: how long does it take to lose your gains, can you actually 'work out to eat more', and do you really need a greens powder?
19 Sep 2021
Contributed by Lukas
In this episode, we dig into three common beliefs in nutrition and fitness that just don’t make sense. This is an episode that will straighten out s...
Episode 33: Q&A: Do I really need a rest day? + Does my metabolism make it harder to lose weight as I get older?
12 Sep 2021
Contributed by Lukas
This week, Holly, Gillian and Olivia answer some more questions from YOU, the Be Well Cartel community. If you're listening to this and have a questio...
Episode 32: What's important when choosing a good coach: do abs matter?
05 Sep 2021
Contributed by Lukas
This episode touches on self worth, body image, value systems and so much more- we talk about what coaching truly is and what you should or shouldn’...
Episode 31: Actionable tools for dealing with overeating & emotional eating
22 Aug 2021
Contributed by Lukas
Last we we dove deep into the differences between binge eating, overeating, and emotional eating. Today we want to give you some tools so that ...
Episode 30: Understanding binge eating, overeating and emotional eating
15 Aug 2021
Contributed by Lukas
In today’s episode, we are focusing on emotional eating and the difference between binge eating and overeating. We wanted to clear up a little confu...
Episode 29: Conquering mindset pitfalls: 'The Comparison Trap' and 'All or Nothing Thinking'
08 Aug 2021
Contributed by Lukas
Ever wondered why you get stuck in a certain pattern of thoughts and behaviors - those times where you logically KNOW that you shouldn’t think, feel...
Episode 28: The truth behind fitness industry trends
01 Aug 2021
Contributed by Lukas
Get ready for some real, honest opinions and no-nonsense facts in this episode of BWC. Today, we discuss fitness and nutrition buzzwords, trends and m...
Episode 27: How do I choose the right strength program for me?
25 Jul 2021
Contributed by Lukas
Last week, we talked about considerations for getting started in strength training. This week, we're diving into how to find the right program f...
Episode 26: What is strength training, do I need it, and how do I start?
18 Jul 2021
Contributed by Lukas
Is CrossFit strength training? Do your Orange Theory workouts really build strength? Today we dig into what strength training really is and how to get...
Episode 25 with Mark Breedon - How to train without focusing on weight loss
11 Jul 2021
Contributed by Lukas
Tired of the fitness industry telling you training is all about weight loss? Us too, which is why we're bringing you this conversation with Mark. Mark...
Episode 24: Q+A: Periodized nutrition + are you using your fitness tracker correctly?
04 Jul 2021
Contributed by Lukas
We’re back with another Q+A episode, and today we’re discussing periodised nutrition and fitness trackers. In today’s preamble, we talk about do...
Episode 23: So you unintentionally gained weight... what now?
27 Jun 2021
Contributed by Lukas
Last week, we talked about our intentional weight gain journeys for the purpose of health, and the ups and downs of the process. This week, we'...
Episode 22: What no one tells you about gaining weight for health
20 Jun 2021
Contributed by Lukas
When is it a good thing to see the scale go up? In the continuation of the conversation we started last week about getting lean, we explore our person...
Episode 21: The Cost Of Getting Lean
14 Jun 2021
Contributed by Lukas
Six packs, peachy bums, poppin’ delts, quad definition, toned arms, defined back muscles … But what’s the trade off? Potentially: Becoming hyp...
Episode 20: The Big Sleep Discussion Part 2: troubleshooting sleep for shift work, parenting, insomnia, menopause and more
02 Jun 2021
Contributed by Lukas
In this week’s fun chat before we head into the meat of today’s episode, we talk a bit about Holly’s dad’s new job, behavioural science and wh...
Episode 19: The Big Sleep Discussion Part 1
26 May 2021
Contributed by Lukas
In the first part of this episode, we talk apartment design, jet lag, and the struggle to be an adult when it comes to furniture. From there, we dig i...
Episode 18: Women and Strength Training
20 May 2021
Contributed by Lukas
This week’s podcast is a subject near and dear to all of our hearts: strength training. We speak to this topic across the spectrum from those who a...
Episode 17: Q+A: Goal Weights & Period Cravings
13 May 2021
Contributed by Lukas
On the podcast this week we go in depth on two questions that come up a lot for us as coaches: 🤔Is it okay to have a goal weight? 🤔Are period ...
Episode 16: Pelvic floor and other thoughts on motherhood with Jen Dugard
06 May 2021
Contributed by Lukas
In this episode, we start out digging into something totally unrelated to nutrition and fitness… but insanely interesting (in our minds!). We start ...
Episode 15: Understanding Intermittent Fasting: Is it for you?
29 Apr 2021
Contributed by Lukas
This week we are diving into one of the trendiest buzzwords in the nutrition and fitness world right now: Intermittent Fasting. We all know someone do...
Episode 14: Surviving isn’t enough- 10 key health habits for you to THRIVE
22 Apr 2021
Contributed by Lukas
As always, we kick off this episode with some fun updates from our lives this week! We just so happened to record this episode on Gillian’s birthday...
Episode 13: Q+A: Protein bars and snacks, how to know when *healthy* behaviors go to far, and should you work out while sick?
15 Apr 2021
Contributed by Lukas
In this weeks preamble, we talk about modern dating, boundaries, and why Holly and Gillian like the idea of being with someone bilingual. Gillian shar...
Episode 12: The Wonderful World of Macronutrients (Protein, Carbs, and Fats)
08 Apr 2021
Contributed by Lukas
Protein, fats, and carbs - we can't live without them, and yet there's a lot of confusion and fear around some of these macronutrients. Today we dive ...
Episode 11 with Alex Maclin: Communication, coaching, and balancing data with emotion
01 Apr 2021
Contributed by Lukas
We kick off this week of the podcast talking about making new friends as an adult. Gillian went out on a limb and posted in a Facebook group to find n...
Episode 10: Why we love CrossFit... but none of us do it any more!
25 Mar 2021
Contributed by Lukas
CrossFit is one of the most divisive fitness modalities out there - people love it, they hate it, they think it's super functional, they think it caus...
Episode 9: Body Image, Culture, and Disordered eating with Steph Ng
18 Mar 2021
Contributed by Lukas
If you’ve ever gone to a family or social event and been utterly confused over the conflicting comments over what your body looks like, what you sho...
Episode 8: Defining values, setting healthy boundaries, and being OK with messing up sometimes
11 Mar 2021
Contributed by Lukas
Do you have healthy boundaries? Are you comfortable setting boundaries? What happens when you DON'T have boundaries? As usual, we start out this episo...
Episode 7: Missing your period? Listen to this conversation about Hypothalamic Amenorrhea
04 Mar 2021
Contributed by Lukas
In the episode, we dig into the why behind hypothalamic amenorrhea, reasons why you need your period, how to talk to your doctor about treatment, what...
Episode 6: Staying on track with nutrition, exercise and mental health through COVID
25 Feb 2021
Contributed by Lukas
In this episode, we are discussing a topic that a couple of years ago didn’t even EXIST. How do you manage health, fitness and nutrition through qua...
Episode 5: Q+A- How to choose weights, nutrition while injured and should you eat if you're not hungry
18 Feb 2021
Contributed by Lukas
For the first 15 minutes, we have a chat about life-we get into talking about therapy, why Gillian is going to start seeing a therapist, and how to ch...
Episode 4: Nutrition and Fitness myths we wish would just go away (and the TRUTH behind them)
12 Feb 2021
Contributed by Lukas
***Don't forget to enter in the $130 Earned Athletics giveaway*** details in the episode! In this episode, we are tackling three fitness and nutrition...
Episode 3: Meet Olivia
04 Feb 2021
Contributed by Lukas
We are BACK with episode 3! In this episode, we get to know Olivia and learn about her background- she is currently a badass performance and health co...
Episode 2- Meet Holly
28 Jan 2021
Contributed by Lukas
In Episode 2 of the Be Well Cartel podcast, we get to know Holly a bit better. British by origin, Holly spent years living in China, and started out w...
Episode 1: Meet Gillian
21 Jan 2021
Contributed by Lukas
Welcome to episode 1 of The Be Well Cartel podcast with Gillian, Holly and Olivia. We want to give you a chance to get to know us a bit better, so for...
Be Well Cartel: the wellness girl gang podcast- Why are we here?
12 Jan 2021
Contributed by Lukas
We are Holly, Olivia and Gillian, three coaches from across the globe. Holly hails from the UK and spent the majority of the last decade in China. Oli...