Summary

In this episode of Wellness Hustle, Sasha tackles the pervasive myth that muscle turns into fat when one stops working out, particularly focusing on women over 40. She emphasizes that muscle and fat are distinct tissues that do not convert into one another. Instead, when training ceases, muscle cells may shrink while fat cells can expand, leading to changes in body composition that can be misinterpreted as muscle turning into fat. Sasha aims to demystify this misconception and provide clarity on how the body responds to changes in activity and nutrition.

Sasha explains that the fear of losing muscle can deter women from strength training, especially during busy life phases. She reassures listeners that muscle memory is real, and while some strength may be lost during breaks, it can be regained more quickly than for those who have never lifted weights. The episode encourages a mindset shift towards consistency in fitness rather than perfection, highlighting the importance of small, daily actions for long-term health and strength maintenance.

Takeaways

Muscle does not turn into fat when you stop working out.
Muscle and fat are two completely different tissues.
Strength is not fragile; muscle memory is real.
Consistency is more important than perfection in fitness.
Small daily actions matter more than occasional big efforts.

Chapters

00:00 Introduction to the Fitness Myth
06:33 The Impact of Diet and Training on Body Composition

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🛍️ Sasha’s Amazon Wellness Favorites — Toxin-free kitchen, fitness gear, beauty picks, and more

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies, done clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts to reset your metabolism

💪 Lean Body Trio + Metabolic Support — 15% OFF Sasha’s signature stack: collagen, creatine, protein + metabolic support

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🧘 Magnesium — Sasha’s non-negotiable for sleep, muscle recovery, and nervous system support

🍒 BodyHealth Reds — 15% OFF antioxidant-rich blend for energy, immunity, and cellular health

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support energy, focus & recovery

🗓️ Schedule a free consultation with Sasha — Let’s chat about your wellness goals

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode of Wellness Hustle, Sasha discusses the importance of not only sourcing high-quality ingredients but also the methods of cooking, storing, and reheating them. She emphasizes that cooking should not be an afterthought and shares common mistakes people make that can ruin healthy food. From choosing the right cookware to proper cooking techniques and food storage practices, Sasha provides valuable insights to help listeners maximize the benefits of their grocery purchases.

Takeaways

Healthy eating is not just what you buy, but how you cook it.
Cooking often becomes an afterthought, leading to wasted ingredients.
Old cookware can release toxins into food.
High heat can destroy nutrients in food.
Overcooking vegetables leads to nutrient loss and poor texture.
Using glass containers for food storage is healthier than plastic.
Meal prep should focus on ingredients, not full meals.
Proper cooking techniques can enhance the health benefits of food.
Healthy food stored poorly can become unhealthy.
Pay attention to how you're prepping, cooking, and storing food.

Chapters

00:00 The Importance of Cooking Methods
04:43 Choosing the Right Cooking Tools
09:57 Cooking Proteins and Vegetables Effectively
14:06 Recap and Final Thoughts

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🛍️ Sasha’s Amazon Wellness Favorites — Toxin-free kitchen, fitness gear, beauty picks, and more

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies, done clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts to reset your metabolism

💪 Lean Body Trio + Metabolic Support — 15% OFF Sasha’s signature stack: collagen, creatine, protein + metabolic support

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🧘 Magnesium — Sasha’s non-negotiable for sleep, muscle recovery, and nervous system support

🍒 BodyHealth Reds — 15% OFF antioxidant-rich blend for energy, immunity, and cellular health

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support energy, focus & recovery

🗓️ Schedule a free consultation with Sasha — Let’s chat about your wellness goals

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode of Wellness Hustle, Sasha discusses the overwhelming noise on social media regarding fitness for women over 40 and 50. She highlights the extremes in messaging, from giving up on fitness to promoting unrealistic body standards. Sasha advocates for a balanced approach to wellness, emphasizing the importance of muscle for longevity, understanding inherited habits, and creating a lifestyle that incorporates joy and community. The episode concludes with an introduction to the Glyco Method, a flexible system designed to support women's health and well-being.

Takeaways

Social media can create confusion and frustration around fitness.
There are two extreme camps in fitness messaging: giving up and perfectionism.
Finding a healthy middle ground is essential for sustainable wellness.
Consistency is key to achieving long-term health goals.
Muscle is crucial for longevity and metabolic health.
Inherited habits can impact wellness; awareness is important.
Foundational elements of well-being include muscle, sleep, and community.
Joyful movement can be integrated into daily life.
The Glyco Method offers a flexible approach to fitness.
Empowerment comes from understanding and taking charge of your health.

Chapters

00:00 Navigating Social Media Noise in Fitness
05:05 Finding the Healthy Middle
10:07 Understanding Genetics and Habits
16:09 The Glyco Method: A Balanced Approach

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🛍️ Sasha’s Amazon Wellness Favorites — Toxin-free kitchen, fitness gear, beauty picks, and more

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies, done clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts to reset your metabolism

💪 Lean Body Trio + Metabolic Support — 15% OFF Sasha’s signature stack: collagen, creatine, protein + metabolic support

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🧘 Magnesium — Sasha’s non-negotiable for sleep, muscle recovery, and nervous system support

🍒 BodyHealth Reds — 15% OFF antioxidant-rich blend for energy, immunity, and cellular health

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support energy, focus & recovery

🗓️ Schedule a free consultation with Sasha — Let’s chat about your wellness goals

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode of the Wellness Hustle, Sasha addresses the common frustrations many face in their strength training journey. She emphasizes that effort alone does not equate to progress and outlines the importance of having a structured approach to workouts. Sasha discusses common pitfalls that hinder progress, such as using the same weights indefinitely, lack of benchmarks, and random workouts. She provides actionable strategies for effective strength training, including tracking progress and focusing on adaptation rather than just avoiding soreness. The episode aims to empower listeners to take control of their fitness journey and understand the systems behind strength training.

Takeaways

You are not lazy or broken; effort alone doesn't equal progress.
Strength is a system, not just a workout.
Many people use the same weights and reps forever.
Progress should be measurable, not just a feeling.
Avoiding strength training makes you more fragile.
Soreness is a sign of adaptation, not damage.
Fear of bulking up can hinder strength training efforts.
Prioritize your wellness and strength as you age.
Track your workouts to understand your progress.
You need structure and systems around your workouts.

Chapters

00:00 Understanding Strength Progress
08:07 Building a Strength System

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🛍️ Sasha’s Amazon Wellness Favorites — Toxin-free kitchen, fitness gear, beauty picks, and more

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies, done clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts to reset your metabolism

💪 Lean Body Trio + Metabolic Support — 15% OFF Sasha’s signature stack: collagen, creatine, protein + metabolic support

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🧘 Magnesium — Sasha’s non-negotiable for sleep, muscle recovery, and nervous system support

🍒 BodyHealth Reds — 15% OFF antioxidant-rich blend for energy, immunity, and cellular health

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support energy, focus & recovery

🗓️ Schedule a free consultation with Sasha — Let’s chat about your wellness goals

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode, Sasha discusses the importance of strength training and how to effectively measure progress through systematic testing. She emphasizes that strength is not just about workouts but about having a structured approach to training. Sasha shares various tests that can be done to assess strength and how to implement a tracking system at home, making it accessible for everyone, especially women over 40. The conversation highlights the need for personalized training and the significance of consistency in achieving wellness goals.

Takeaways

Strength is a system, not just a workout.
Testing progress is crucial for effective training.
Personalized training is essential for all ages.
Women often struggle with strength due to lack of feedback.
Good form is more important than the number of reps.
Strength tests can be adapted for different abilities.
Consistency in tracking is key to progress.
Nutrition plays a vital role in strength training.
Progress should be measured systematically, not randomly.
Creating a home strength tracking system is simple and effective.

Chapters

00:00 Introduction to Strength Training
06:27 Key Strength Tests Explained
14:37 Implementing a Home Strength Tracking System

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🛍️ Sasha’s Amazon Wellness Favorites — Toxin-free kitchen, fitness gear, beauty picks, and more

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies, done clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts to reset your metabolism

💪 Lean Body Trio + Metabolic Support — 15% OFF Sasha’s signature stack: collagen, creatine, protein + metabolic support

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🧘 Magnesium — Sasha’s non-negotiable for sleep, muscle recovery, and nervous system support

🍒 BodyHealth Reds — 15% OFF antioxidant-rich blend for energy, immunity, and cellular health

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support energy, focus & recovery

🗓️ Schedule a free consultation with Sasha — Let’s chat about your wellness goals

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!

Summary

In this episode, the host reflects on the importance of taking a break for personal wellness and clarity. She discusses the concept of choosing a word for the year instead of making resolutions, emphasizing how this word can guide actions and decisions throughout the year. The conversation covers the need for structure and systems to support the chosen word, the importance of stretching oneself, and aligning habits with the word to embody it fully. The episode concludes with encouragement to share the chosen word with others for accountability and support.

Takeaways

Taking a break can provide clarity and energy.
Resolutions often fail; choosing a word is more effective.
Your chosen word should guide your actions and decisions.
Structure and systems are essential to support your word.
The word should stretch you and promote personal growth.
Align your habits with your chosen word for better results.
Sharing your word with others can create accountability.
Embodying your word helps shape your identity.
Believing in your word is crucial for success.
Your word can filter out what doesn't serve you.

Chapters

00:00 New Year, New Beginnings
05:09 Building a System Around Your Word
11:04 Embodying Your Word

Connect with The Wellness Hustle
📲 Follow on Instagram and TikTok for episode drops, behind-the-scenes, and real talk.
🎙️ Connect with Sasha directly.

✨ Links & Resources Mentioned

🛍️ Sasha’s Amazon Wellness Favorites — Toxin-free kitchen, fitness gear, beauty picks, and more

🥤 JOVA Smoothie Kit — 20% OFF with code SASHA20 — whole-food smoothies, done clean

🍹 Glowtail Guide — Sasha’s mocktail recipe book for wellness without alcohol

🔥 5-Day Reset Program — High-protein breakfasts + 10-minute workouts to reset your metabolism

💪 Lean Body Trio + Metabolic Support — 15% OFF Sasha’s signature stack: collagen, creatine, protein + metabolic support

⚡ Essential Amino Acids — 15% OFF for muscle recovery & lean gains

🧘 Magnesium — Sasha’s non-negotiable for sleep, muscle recovery, and nervous system support

🍒 BodyHealth Reds — 15% OFF antioxidant-rich blend for energy, immunity, and cellular health

💊 ENERGYbits Algae Tablets — 20% OFF spirulina + chlorella tabs with code SASHA

💧 NEEDED Hydration — 15% OFF clean electrolytes to support energy, focus & recovery

🗓️ Schedule a free consultation with Sasha — Let’s chat about your wellness goals

💬 Got a question or an episode idea? DM Sasha anytime.
🌟 If you loved this episode, leaving a quick review helps this show reach more powerhouse women like you!