Shows
Flex and the CityEP 39 - 25 & Clueless or 55 & WiseHi Flexy Fam,We are back on the balcony! Not only does this mean that summer is back, it officially marks a full-circle moment for us -- returning to the original recording space where we started 1 year ago! *cue confetti*This week on the pod, we're serving up some classic Flex energy with a mix of real talk, humor, and honest reflection. We share how we’ve grown, what we’re still learning, and how this past year has shaped our personal growth journey as midlife women.As a throwback, we revive our 'would you rather' segment and explore whet...2025-06-301h 16Flex and the CityEP 38 - Our First TikTok LIVEHey Flexy Fam,If you tuned into our first LIVE Broadcast on our TikTok page today, thank you and we hope you had as much fun as we did and learned a little more about us.The discussion ranged from our Munich Musing segment to health, social behaviour and motherhood, to fashion, pop culture movies and beauty -- yeah we brought the whole shebang to you guys! For those who missed it, do not fret: the recording is here and we will be letting you know about the next one soon.In the meantime...Enjoy!2025-06-221h 06
Flex and the CityEP 37 - Not a Period Piece -- Compassion Without Cramps?Hey Flexies,We finally made it: EPISODE 37! If you're an OG listener you may remember why that number is special -- if not, don't worry, we explain it in the episode.You may also notice we've tried something a little new with our background situation: let us know honestly in the comments what you think: new is boo, or old is gold?! This week we tackle the topic of gaps in various industries, in particular when it comes to matters concerning women. We zero-in on the health/dieting, fitness and medical industries and others that often disregard the unique...2025-06-0659 minFlex and the CityEP 36 - Bday and Pop Culture RecapHey Flexy Fam,We’ve got stories this week. Lots of them. What started as a casual birthday dinner turned into a full-on Greek taverna rager—think napkins flying, dancing on tables, a random man with handcuffs and a toy horse (yep), and one of us getting hit in the face with a shoe.And because we never know when to call it a night, we ended up clubbing until 4 a.m.—broken toe and all.In this episode, we dive into:-The chaotic magic of nights that don’t go as planned-What we learned about aging, partying, and resilien...2025-05-301h 00Flex and the CityEP 35 - Toxic PositivityHappy Friday Flexy Fam,Hope the week has been good.We celebrated both our birthdays this past week, and with this, brought forth a discussion about toxic positivity: you know the type—people who mean well but hit you with things like "just be grateful" or "it could be worse" when you're genuinely struggling?In this episode, we dive deep into:-What toxic positivity actually is-Why it can feel invalidating, especially during tough times-How to tell the difference between toxic positivity and genuine emotional support-And how to...2025-05-2356 min
Flex and the CityEP 34 - Caving to ComplimentsSend us a textHello again Fam, It's been awhile but we are rested, refreshed and ready to share more conversations with you all. Firstly, we want to thank you for your continued listening, comments and likes: we truly love hearing from you and appreciate the time you take to listen and interact. This week, we talk about the difficulty many of us seem to have with accepting compliments. Why does receiving praise feel awkward, even when it’s genuine? We explore the connection between self-worth, confidence, and how our inner dialogue affects the...2025-05-091h 10
Flex and the CityEP 33 - Guest-Speaker: Ben NeillSend us a textHey Flex Fam! In today’s episode, we’re excited to welcome a special guest, Ben Neill , a highly sought-after performance coach based in Atlanta, who specializes in personalized nutrition and exercise plans for clients ranging from teenagers to elite athletes and high-performance CEOs. We dive deep into: ✅ Ben’s journey from being 75 lbs overweight to becoming a respected coach. ✅ The harsh realities of unsustainable diets (like his 5-year strict keto experiment) and why sustainability matters most. ✅ How the health and fitness industry often fails people by priorit...2025-04-041h 26
Flex and the CityEP 32 - Guilt Trip: Moms Ride for FreeSend us a textHey Flex Fam! Welcome back to another episode of Flex and the City! In today’s episode, we’re diving into something that hits home for a lot of us – Mom Guilt. From feeling like you’re never doing enough for your kids to questioning your every move, mom guilt can be a total mindf*ck. We get real and raw about our own experiences with mom guilt, the pressures of trying to be the “perfect mom” (spoiler alert: she doesn’t exist), and how societal expectations just make it worse. We als...2025-03-301h 00
Flex and the CityEP 31 - Trend-SweatingSend us a textHello again Flexy Fam, It has been a little while as we took some time away for ourselves, but it is great to be back. As you can see this week's episode is a little longer than usual: we had a lot to catch up on but also a spirited discussion on our topic of the day: health & fitness trends. We cover a wide array of these ranging from the outlandish, to the elitist, to the unfounded and the downright dangerous! We also have a little pop cul...2025-03-221h 11
Flex and the CityEP 30 - Great Date-spectations -- Are We Ready for our Kids to Date?Send us a textHey Flex Fam, This week we share a little snippet of the conversations that often happen behind the scenes...real and unfiltered conversations we have with or without the mics on. Last week we got into it about the dread of having our boys bring home girls we may not initially approve of. We also talk about how we hope to have prepared our boys to be wonderful men to the partners they one day choose. Finally we briefly discuss what being a 'cool mom' entails and sha...2025-03-0320 min
Flex and the CityEP 29 - Call of Booty: Is the Fitness Industry Becoming Hyper-Sexualised?Send us a textHey Flexy Fam, In this week's episode we discuss a topic that made some waves in the media recently following a post from popular Australian fitness influencer, Kayla Itsines. A link to an article on this controversial post is in the episode, but in a nutshell, Kayla came up against polarized opinions for raising an issue that we have likely come across at some point: the increase of sexualised fitness content, in particular, booty thirst traps. We discuss both sides of this topic and the grace that sho...2025-02-2459 min
Flex and the CityEP 28 - Roses & Resilience -- A Valentine for SisterhoodSend us a textHey hey fam, We trust you had a great week and are moving on swiftly through the beauty, annoyance and/or whatever else Valentine's Day means to you! In this episode of Flex and the City, we discuss the importance of building a strong community--especially for women. Research shows that lack of a social support impacts both mental and physical health, leading to higher stress levels, anxiety, and even physical symptoms. We explore these fascinating findings a bit more and share practical tips on how to cultivate meaningful connections! 2025-02-171h 06
Flex and the CityEP 27 - Conversations We Can't Ignore | Flex and the City PodcastSend us a textThis episode is different. It’s raw, honest, and necessary. Lisa shares her personal experiences as a Black woman navigating racism—both in her own life and in raising biracial children. From feeling isolated in Munich to the realities her sons face at school, this is a conversation that needs to be heard. We dive into the difficult but crucial discussions that should happen within families and communities to ensure that racism isn’t ignored, dismissed, or brushed aside. Because avoiding the conversation only allows the cycle to continue. This...2025-02-1035 min
Flex and the CityEP 26 - Does your EQ match your IQ?Send us a textHey hey flex fam, We hope you've been keeping on top of the momentum you've set for your self-growth and holistic health goals this year, and for years to come. As we work through said growth process, this week we discuss the often referenced (and more often misused) topic of Emotional Intelligence (EI). We give you a brief background on studies behind this area as well as social aspects that deeply affect it (and in doing so, come to a staggering realisation about ourselves!) As always, we als...2025-02-0352 min
Flex and the CityEP 24 - From Equator to Snow: Surviving the Winter Blues & SADSend us a textHey Fam! In this episode, we’re talking all about the winter blues and Seasonal Affective Disorder (SAD). Because let’s be real, who doesn’t dream of sunshine like they have in Australia or Dubai when you’re stuck in the middle of a gloomy winter? And if you’ve ever thought about learning how to ski but have no clue what you’re doing (like us—one of us is from the equator, the other from the desert), this episode is for you! We’re diving deep into th...2025-01-2751 min
Flex and the CityEP 24 - Story Time!Send us a textHey Fam, This week we have a little bit of a mixed bag where we just chat away and catch up on what's been happening thus far as well as some and funny family stories. Also, how did we forget that piercing story from college?! Listen, subscribe, and enjoy!!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn...2025-01-2057 min
Flex and the CityEP 23 - New Year, True MeSend us a textHappy New Year Fam! We sincerely hope you all had a wonderful entry into the new year and have continued on the growth journeys started in the last, and being loving and true to yourselves. In fact, this is one of the main topics of this week's episode: we 100% rebuke that 'new year, new me' energy and instead discuss ways to embrace a process of growth and consistent self-betterment: bite-sizing goals and exercising grace. We also discuss helpful thought-processes (and reprocessing, as the case may be), to...2025-01-1452 min
Flex and the CityEP 22 - Twenty Twenty ThriveSend us a textHey Fam, As the year comes to a close, we talk about the lessons learned, those not quite honed, and the growth we hope to continue in the new year. We create accountability (between us and you guys too) by stating clearly our goals for personal growth in the new year and hope you share yours with us to in the comments. A happy new year to you all and thank you for stopping by our little pod to hear what we have to say -- looking for...2025-01-021h 04
Flex and the CityEP 21 - Confidence ConfidantesSend us a textHey Flexy Fam, Here's to the last Friday of the year! It's been a tiiiiiime, and lots has happened from early discussions about 'no new friends', evolving to discussions about now making new friendships, and a chat between us on how we manage feelings of hurt or loss of confidence between one another. We then delve deeper into the topic of confidence: the things that create it, influence and threaten it. We then close off with tips on how to overcome loss of confidence, and ways to be your ow...2024-12-2757 min
Flex and the CityEP 20 - Letter to My 18-Year Old SelfSend us a textHello Flex Fam, This week we catch up on a few weeks of not seeing each other, and we talk about the importance of a supportive circle, especially when one is a foreigner in a place without family. In discussing our topic of the day, A Letter to My 18-Year Old Self, we once again reminisce on our college days and really delve into the women we recall we were at 18. What advice would we give her? What would we want to ask her? How do we see...2024-12-171h 05
Flex and the CityEP 19 - Role CallSend us a textHey Flex Fam, Good to be back after a week off! This week we discuss (binary) gender roles as a social construct and talk about how they influence our relationships with one another and ourselves. We talk about how the happy housewife has morphed over the years into the corporate woman and further into the woman who does it all, perfectly. We give Martha Stewart her flowers in telling us the Uber-perfect persona is just that: a persona, unexpectedly revealing the badass businesswoman behind the bake...2024-12-0257 min
Flex and the CityEP 18 - Drama Trauma: Are you a drama addict?Send us a textHey Flexy Fam, We're back after a week off and had a little catch up session with stories of some great accomplishments in the last week and a poignant discussion on race and ethnicity. We also delve briefly into the challenges (and fears) relating to raising boys into respectful yet strong men, and then transition to our topic for the day: Drama Addiction. Are we replaying habits that tell us peace and tranquility cannot be trusted? Do we crave or seek drama and stress as distraction or avo...2024-11-151h 10
Flex and the CityEP 17 - 'NO.' A Complete SentenceSend us a textHello Flexy Fam, This week we reminisce on a few high school memories and give some well-deserved credit to Gen-Z and their ability to 'just say no' to things that don't align with them -- leading us into our topic for the day: just saying no. We also discuss some of the reasons saying 'no' can be difficult, including the need to people-please, pressure to maintain imbalanced friendships, or the need to be simply...needed. Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset...2024-11-011h 03
Flex and the CityEP 16 - Santa PauseSend us a textHey Flexy Fam, This week we flush out some misconceptions about fitness and ability as they relate to calendar & metabolic years. Spoiler: age is not an excuse! As the holiday season approaches, we also discuss some seasonal 'traditions' that we look forward to celebrating (and others we certainly can do without). Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical p...2024-10-251h 14
Flex and the CityEP 15 - Movement for MoodmentSend us a textHey Flex Fam, This week we catch up on the happenings from the previous week, a little about the power of the mind and visualisation when it comes to goals and aspirations. We also discuss the role of discipline vs. motivation as we delve into the topic of Movement as a Mood Booster. Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical...2024-10-2550 min
Flex and the CityEP 14 - OktoberNestSend us a textHey Flex Fam, This week we catch up on the events of the past two weeks including Oktoberfest in Munich, the 'spicy flu' and Janet Jackson in concert. The topic for the day explores the importance of consistency, how to cultivate gratitude and manifest desires, as well as overcoming the woes of an 'empty nest' for parents of older children. Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember...2024-10-131h 06
Flex and the CityEP 13 - GymtimidationSend us a textHey Flex Fam, This week we speak about fitness journeys. More specifically, we talk about the journey back to the gym despite varying sources of intimidation (other people, the free weights area, unfamiliar machines, and of course, the wrong outfit). We also discuss the only circumstance where not going to the gym is acceptable...and even recommended! Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not license...2024-10-041h 09
Flex and the CityEP 12 - Generation WTFSend us a textHey Fam, We tackle the sometimes-touchy subject of generational trauma and/or habits -- how it affects our relationships, our own parenting, and our views of ourselves. We recall some good memories of our childhood (mostly of being disciplined) and once again, the phone-call wars continue... Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitut...2024-09-2958 min
Flex and the CityWinter is ComingSend us a textLong time flex fam,It's good to be back! This week we had a little catch-up episode after the end of the summer and just shot the sh*t a bit.Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive...2024-09-211h 03
Flex and the CityEP 10 - Gossip Girls (& Boys)Send us a textHey hey fam, This week we had a short one for y'all but an interesting topic nonetheless: gossip! Let us know your comments on what you think is acceptable when it comes to gossiping, especially between friends. Bonus points if you can count how many times the word 'salacious' was used. Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical p...2024-08-2337 min
Flex and the CityEP 9 - When Girls Trip on the Girls' TripSend us a textFlexy Fam, It's another fun-filled Flex and the City Friday! This week's episode we discuss unsolicited advice: whether it's learning to 'read the room' as an advisor, or navigating well-meaning (and sometimes not so well-meaning) suggestions. Lots of good moments in this one as we segue to moments of random song and dance (just go with it), girls' trips gone bad, and the latest in schoolyard squabbles.Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—h...2024-08-1655 min
Flex and the CityEP 8 - Self-Love and Self-ServiceSend us a textHappy flexy Friday Fam! It's an age-old topic but we put our own little spin on it: self-love! How much can we learn from being 'friends' to ourselves? We discuss different methods we can use to keep the 'flame' alive including self-dating (no, it's not what you might think). As always, lots of laughs and stories to ensure we stay humble in our quest to spread our nuggets of knowledge. Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness...2024-08-091h 01
Flex and the CityEP 7 - The FriendSHIP Has SailedSend us a textHello hello Flexy Fam, We talk about friendship in this week's episode: what makes a good friend, is it longevity or loyalty?! When is tough love too tough?! We also discuss the discomfort of toxicity, and the truth that sometimes, it's you, not them! As always, lots of laughs and fun in between. Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists...2024-08-0259 min
Flex and the CityEP 6 - Barriers & Bad RearsSend us a textHey Flexy Fam, Today we have a spirited discussion about barriers of all kinds: external barriers to growth, to self-development, as well as inherent barriers we place upon ourselves. We also dabble discussing a whole lot of other 'b-words': boys, booties, and bathing, and tackle the age old question: washcloth, or not?! Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical pro...2024-07-2652 min
Flex and the CityEP 5 - Diastasis Recti-fySend us a textHappy Friday Flex Fam, Today we discuss diastasis recti, or abdominal separation, a condition found in both men and women, but most common in postpartum women. We talk about its causes, ways to avoid it, and methods to help heal and strengthen the oh-so-important core. This and lots more on episode 5. Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professiona...2024-07-191h 01
Flex and the CityEP 4 - OutsidersSend us a textHappy Friday Flex Fam! In today's episode we talk about our experiences as 'outsiders' both in terms of culture and race. We recall some hilarious memories of growing up with the need to conform, and how that need has matured into a deep appreciation for our own diversity. Like. Comment. Subscribe, but most of all, enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical...2024-07-121h 01
Flex and the CityEP 3 - No Pressure ZoneSend us a textHello again, Flexy Fam! This week we go a bit deeper discussing both internal and external factors influencing pressure and comparison. We talk about social media pressures on our kids and our struggles between 'old school' discipline tactics versus 'gentle parenting'. Let us know your thoughts on the issues as you listen. To our new subscribers, thank you! Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed t...2024-07-0553 min
Flex and the CityEP 2 - Balancing ActSend us a textWelcome new listeners! This week we tackle a mixed bag of discussion centering on the essential aspects of life and its priorities whilst making time for self-care. Apologies as some of the audio is not ideal with some background noise, we did the best we could but, you know, life happens. Plus, we want to keep it as raw as possible. Social media these days is too polished and perfect. Perfectionism doesn't exist.Enjoy!__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fit...2024-07-0454 min
Flex and the CityEP 1 - How I Met Your Co-HostSend us a textA fun romp into the lives of a former lawyer and a certified mindfulness coach, both navigating motherhood, health, fitness and life in a foreign city.__ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or medical professionals, and this podcast isn’t a substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode! __ Follow us on...2024-07-0440 min