Shows
Move Grow RiseNourish Your Family Without Burning Out in the KitchenStruggling to make healthy meals for your family without cooking separate dishes for everyone? You’re not alone—and this episode will help you breathe easier at dinnertime. Nutritional Therapist, Jade Twombly shares practical tips and real-life stories to help you create simple, nourishing meals for the whole family—without turning into a short-order cook. Whether you're dealing with picky eaters, dietary needs, or the 5:30pm “what’s for dinner?” scramble, this episode offers fresh, judgment-free solutions.What You'll Learn:Why family mealtimes feel so hard—and why it’s not your faultThe truth about “...2025-06-0921 minMove Grow RiseFrom Crash to Clarity: Mastering Caffeine for Sustainable EnergyIn this episode of the Move Grow Rise Podcast, we're diving into one of the most widely consumed stimulants in the world—caffeine. Whether it’s your morning cup of coffee, a mid-day matcha, or an energy drink before a workout, caffeine plays a big role in how we function—but are you using it to support or sabotage your health?We’ll unpack:How caffeine affects your nervous system and brain chemistryWhat it does to stress hormones and sleep qualityHow to time your intake to maximize productivity and mental clarity...2025-06-0229 minMove Grow Rise34. Overcoming Self-Doubt: Building Unshakable Confidence in Work & LifeIn today’s episode, we’re diving deep into something that every high-achieving, growth-minded human faces from time to time — self-doubt. Whether it’s at work, in relationships, or while chasing big goals, that little voice in your head saying “You can’t do this” can be so loud. But here’s the truth — it doesn’t have to run the show. In this episode, I share:A very personal story of self-doubt (cue: postpartum, a big move, starting over, and a half-marathon dream 🏃♀️💪)Why self-doubt is a totally normal (and even helpful!) survival responseThe sneaky wa...2025-04-2822 minMove Grow Rise33. Juicy Behind The Scenes Life Update ✨In this episode, I give you a quick life update and remind you that you have the power to change your life. Am I going to teach again next year? Is the podcast ending? Listen to find out!⚡️Not everyone is going to recognize or understand your vision and that is ok! ⚡️You are the only one that gets to decide if you are going to follow fear or faith.⚡️ It matters how you treat people in every stage of your life! If you loved this episode...2025-04-2411 minMove Grow Rise32. Self Discipline vs. Motivation & How Investing In Yourself Will Change Your Entire LifeWelcome back to the Move Grow Rise Podcast – your space for real talk, deep growth, and rising into the fullest version of yourself.In today’s episode, we’re getting into something that every growth-minded human bumps up against: the difference between self-discipline and motivation, and why one will carry you so much further than the other. We’ll also talk about what it really means to invest in yourself, beyond the buzzwords, and how doing so can radically shift your life.✨ Here's what you'll hear in this episode:What the difference is between motivatio...2025-04-2116 minMove Grow Rise31. Stop Settling For Less Than You Desire & Hold The FaithWhen you desire something specific, you need to get clear on what you want, ask the universe for it, take action, and hold the vision. In this mini episode, I share with you all a personal story of how I found my apartment using this exact strategy. I discuss how fear can often lead us to settle for less! If you resonate with this episode or if it helps you at all, please leave a review and share this podcast with a friend. I love you all so much. xoxo - Jade 2025-04-1713 minMove Grow Rise30. Burnout Recovery: How to Recharge Without Losing MomentumWelcome back to the Move Grow Rise podcast! I’m your host, Jade, and today we’re diving into burnout—what it is, why it happens, and how to recover without losing momentum. If you’ve been feeling exhausted, overwhelmed, or unmotivated, this episode is for you. I’ll be sharing insights from personal experience, stress research, and expert recommendations to help you regain balance and prevent burnout in the future.What You’ll Learn in This Episode:🔥 Signs you might be experiencing burnout📖 The history of burnout and how our modern lifestyle contributes to it🧠 The science...2025-04-1428 minMove Grow Rise29. The Power of Community: Strengthening Health Through ConnectionWelcome back to the Move Grow Rise Podcast! In today’s mini-episode, we’re diving into the incredible impact that community has on our health. Connection isn’t just a feel-good experience—it’s a fundamental pillar of well-being.Research shows that loneliness is more than just an unpleasant feeling; it’s a health risk. A strong community can increase longevity, lower stress levels, and improve both mental and physical health. But what if you feel disconnected? I’m sharing practical ways to strengthen existing relationships and build new ones, including:✅ Reaching out to friends and family....2025-04-1013 minMove Grow Rise28. The Growth Mindset Blueprint: Rewiring Your Brain for SuccessIn this episode, I break down the power of a growth mindset! We break down neuroplasticity, action steps, and mindset shifts you need to take when learning something new and about challenges you may face along the way. Here are the journal prompts mentioned in the middle of the episode:Identifying Limiting BeliefsWhat is a recurring negative thought I have about myself or my abilities?Where did this belief come from? Is it based on facts or past experiences?How has this belief shaped my...2025-04-0724 minMove Grow Rise27. L.I.V.E. on Purpose - Bonus Mini Ep!In this mini episode, we dive into the L.I.V.E. framework by Dr. Rangan Chatterjee for finding purpose in your life. This episode is for you if you are:- seeking more connection with others- unclear what your purpose is- seeking more moments throughout your day for yourself- someone who needs to focus on filling up your own cupThe book referenced in the episode is The Stress Solution by Dr. Rangan Chatterjee2025-04-0309 minMove Grow RiseS2E13: Let's Breakdown Stress, The Types Of Stress & What You Can Do About It.Do you carry a lot of stress around with you each day? Are you aware of all the factors that lead to stress? Do you wonder why some people seem to manage their stress well while others explode at the slightest inconvenience?In this episode, we will answer all those questions. We dive deep into the different types of stress, allostatic load, social determinants of health, and a couple of strategies that you can implement to reduce your overall stress.Let us know over on Instagram @movegrowrisepodcast how you...2025-03-3124 minMove Grow RiseS2E12: How Sobriety Saved His Life and Prioritizing Health Enhanced It with Cameron ChiesaIn this powerful episode of Move Grow Rise, we welcome Cameron Chiesa, a man whose inspiring journey from addiction to sobriety and improved health is a testament to the resilience of the human spirit. Cameron shares how hitting rock bottom gave him the clarity and motivation to turn his life around and prioritize his well-being. With honesty, humor, and practical advice, he encourages others to believe in their ability to make meaningful changes—no matter their starting point.
🌟 What You'll Hear in This Episode
Cameron’s raw and inspiring story of choosing sobriety and reclaiming his life.
Th...2025-03-2425 minMove Grow RiseS2E11: Maintaining a Healthy Lifestyle Amongst the Chaos of Raising Kids & Working Full TimeIn today's episode I give you my personal system to maintaining a healthy lifestyle and setting my life up to move through each day with integrity and intentionality. Go from living in chaos to living life on purpose with this process!
Identify your values.
Decided on what your current goals are going to be based on those values
Identify your circle and people who can help you
Accept your current life’s limitations and don’t make yourself wrong for them.
Importance and freedom of a schedule
Know your worth
I hope this episode brings...2025-03-1728 minMove Grow RiseS2E10: Exploring Herbalism & Resilience with Phoebe TuckerIn this episode, I invite Pheobe Tucker (she/they) to the pod. Phoebe is an herbalist, artist, and wellness coach living in a cozy cabin in Ludlow, Vermont. When not in her garden, you can find Phoebe curled up with a good book and mug of tulsi rose tea.We dive into the world of herbalism with Phoebe, an herbalist and self-described “apothecary witch.” We explore how plants can support our well-being, the connection between resilience and nature, and how beginners can bring herbal practices into their daily lives. We’ll also discuss the de...2025-03-1030 minMove Grow RiseS2E9: Finding Calm & Clarity: Nervous System Regulation, Focus & Living Undistracted📩 Stay inspired—subscribe to The Healthy Human Newsletter!In a world full of noise, stress, and endless distractions, how do we reclaim our focus, regulate our nervous system, and live in alignment with our values? In this episode of Move Grow Rise, we dive into the science and soul of staying present and undistracted.We explore Polyvagal Theory and how understanding our nervous system can help us shift from stress and overwhelm into a state of calm and connection. We discuss practical ways to remove distractions, reduce stress, and culti...2025-03-0322 minMove Grow RiseS2E8: IBS, Hashimoto’s, and Nutritional Therapy: Kelli’s Personal Health Journey. 🥬🌿 New Podcast Episode! 🌿Hey, Move Grow Rise fam! 🎙️ This week, I’m thrilled to welcome Kelli Mays to the podcast! Kelli and I met through the Nutritional Therapy Association, where we’re both studying to become Nutritional Therapy Practitioners. Fun fact: our Goldendoodles look like twins! 🐶✨In this episode, Kelli shares her health journey, why she chose nutritional therapy, and how working with a nutritional therapist can support your wellness goals. We also chat about daily habits, key lifestyle changes, and how to feel your best inside and out!💡 He...2025-02-2435 minMove Grow RiseS2E7: Embracing Ayurveda with Mary Rider– A Journey of Health, Motherhood, and BalanceIn this inspiring episode of Move Grow Rise, we sit down with Mary, an Ayurvedic Practitioner, health advocate, and devoted mother, to explore her incredible journey to health, balance, and purpose. Mary shares how her personal health challenges led her to the ancient science of Ayurveda and how she now uses it to empower others. From navigating the complexities of motherhood to embracing the mind-body connection, this conversation is packed with practical tips, soulful wisdom, and a fresh perspective on living your healthiest, most authentic life.
🌿 What You'll Learn in This Episode
Mary’s health journey and wha...2025-02-1727 minMove Grow RiseS2E6: Your Impact Matters with Hungry Owl Founder Mackenzie KitteryIn this episode, I welcome my best friend Mackenzie Kittery. She was a founding member of The Hungry Owl Food Pantry at Keene State College and is currently the Chair of the Southern New Hampshire Human Services Council. Additionally, she works hands-on day-to-day with homeless youth.
We dive into:
What led Mackenzie to working with the homeless
How she started the Hungry Owl food pantry
How to help and support our community's food pantries
How to receive help/services if you need them
Who are food pantries for and what you need when...2025-02-1029 minMove Grow RiseS2E5: Maintaining Friendships & Cultivating Confidence at the Gym with College Track Athlete Olivia HowardAs a college track athlete at Castleton University, it was an honor to have Olivia join me for this episode. She brought so much raw vulnerability and honesty to this chat about self-worth, friendship, and stepping into her power.
Olivia walks us through her fitness journey where she learned to love herself, build confidence, and truly see herself as art.
She shares some tips on maintaining friendships through the transition from high school to college and what she did when her friends left home without her.
Let us know over...2025-02-0327 minMove Grow RiseS2E4: From Diet Culture to Holistic Health: My Journey to Empowerment & Practical Tips on How You Can Be Empowered in Your Own StoryThis week, We dive into how you can find your purpose and the importance of being surrounded by people and voices that uplift and empower you on your journey to your dream life.
I opened up about a deeply personal chapter of my life: how toxic diet culture shaped my relationship with health and how I found my way to holistic wellness. 🌿
In this vulnerable episode, I share:
My struggles with the damaging narratives of diet culture.
How breaking free from the “all or nothing” mindset led me to discover true health.
The importance of surr...2025-01-2726 minMove Grow RiseS2E3: Breathe Easy: Insights on Lung Health with Respiratory Therapist John Cederstrom - Part 2🌬️ Breathe In, Stress Out: The Power of Breathwork 🌬️Feeling overwhelmed? Your breath is your greatest tool to find calm in the chaos. 🌟💡 Why breathwork matters:Reduces stress and anxiety, grounding you in the moment.Lowers heart rate and blood pressure for a sense of calm.Boosts focus and clarity by improving oxygen flow to the brain.🧘♀️ What is Box Breathing?Box breathing is a simple yet powerful technique used by athletes, first responders, and mindfulness practitioners to stay calm under pressure:1️⃣ Inhale deeply through your nose for 4 counts.2️⃣ Hold your...2025-01-2020 minMove Grow RiseS2E2: Breathe Easy: Insights on Lung Health with Respiratory Therapist John Cederstrom - Part 1In this episode, we’re diving into the world of lung health with special guest John, an experienced respiratory therapist. Whether you’re curious about how your daily habits impact your lungs or you’re looking for actionable tips to breathe easier, this episode is for you!
John shares his wealth of knowledge on the factors that positively and negatively influence lung health. From understanding the dangers of air pollution and smoking to recognizing the power of exercise and breath work, we cover it all. You’ll walk away inspired to make choices that support one of the most...2025-01-1322 minMove Grow RiseS2E1: Keeping Your PromisesWelcome back to Season 2!! I am so grateful that you are here!
In this episode, I go a big rouge, A bit tough, and bring the fire about discipline, self-confidence, and keeping your promises.
We are introducing a new segment into this season and it is the HEALTH CHALLENGE OF THE WEEK!!
Let me know how you are enjoying the video content and do our community a huge favor and share this episode with a friend!!
Thank you all...2025-01-0621 minMove Grow RiseMini Series Ep4: Move Your BodyWe are wrapping up Season 1 of the podcast with this short and simple episode about the benefits of exercise on your blood sugar regulation, sleep, and stress!
I dive into a few practices to try and finish the episode with a personal story about how consistency can completely change your life.
If you're feeling generous, please leave us a review and share this episode with a friend! @movegrowrisepodcast on instragram and tiktok.
#movement #personaldevelopment #selfhelp #morningroutine2024-11-1213 minMove Grow RisePep Talk - Have Courage and WING IT!!!What would you do if you knew you could not fail?
What is the story I want to tell about my life in this season?
Would you rather die wondering what if and having regrets or would you rather die knowing that you gave it everything you had, lived life to the fullest, and took bold action?
In this episode, I share some inspiring examples of women who stepped into courage, took bold action, and just winged it! I talk about why we might...2024-11-0418 minMove Grow RiseMini Series Ep3: Fuel Your BodyAfter you have meditated and journaled for your soul, the next thing to do is to eat right.
In this episode, I share with you a few essential macro and micronutrients to add to your plate in the morning to provide your body with the fuel it will need to begin your day with energy and support optimal health.
If you feel generous, leave me a comment and review, share this episode with someone you love, and let me know how this mini-series changes your body and mind in...2024-10-2816 minMove Grow RiseThis May Be Controversial but... Forward Momentum Doesn't Always Look LinearYou are ultimately responsible for taking control of your life, being intentional with your time, setting yourself up for success, and trusting that no matter what, you are moving forward even when it feels like you are taking steps back.
In today's episode, I dive into a few lessons I have learned in the last few months. I walk you through my day-to-day as an example of how I am setting my self up for success and finding the time to intentionally follow my passions and dreams.
Use these...2024-10-2121 minMove Grow RiseMini Series Ep 2: Journal in the MorningGigi Hadid, Simone Biles, and Kobe Bryant all have this in common... they journal! When we write things down, we become three times as likely to accomplish our goals.
Journaling reduces stress, has emotional regulation and self-reflection benefits, improves our likelihood of achieving our goals, and is all-around the perfect practice that is accessible to everyone regardless of who you are and what you have.
If you liked this episode, FOLLOW us on Instagram and check us out on TikTok at Move Grow Rise Podcast.2024-10-1416 minMove Grow RiseThe MAGIC Gratitude Meditation You've Been Waiting For!! Get grounded, connect with the universe, and thank your lucky stars for all the love and light already in your life.
Last week we dove into just how important gratitude is in raising your vibration, changing your mindset, and helping you move forward in your life.
Share this episode with a friend and leave the podcast a 5 star review on Apple Podcasts or Spotify to let me know if you enjoyed it!
Follow us on Instagram and TikTok
at Move Grow Rise...2024-10-0716 minMove Grow RiseMini Series Ep1: Meditate In The MorningIntroducing episode 1 of 4 coming to MGR all about how to set yourself up in the morning!
In this episode, we dive into the importance of being intentional with your time, what meditation is, and how you can get started too!
Pop on your headphones, turn up your radio, and listen in to learn about this morning routine practice.
Follow us on Instagram & TikTok at Move Grow Rise Podcast! 2024-09-3018 minMove Grow RisePep-talk - The Universe Is ALWAYS Supporting You!!Trust & Faith in the universe are the foundation for manifestation and transformation in your life. Fear constantly is trying to hold you back, keep you comfortable, and stop you from living the life of your dreams.
The universe only will show you one step ahead on your journey, not the whole path to get there. This means that you need to step forward with both feet, trust, and wait for the universe to reveal the next step forward.
Open yourself up to universal guidance, opportunities you cannot see now...2024-09-2315 minMove Grow RiseSmall Changes you NEED to make today for better overall healthThree super simple and easy changes that will make a huge impact and MOVE you forward on your health journey without adding more work to your day!
Here are some additional tips from some Nutritional Therapy Practitioners in training that will help to improve you health too.
Cassandra says "Take a 10-15 minute walk after breakfast without sunglasses."
Rachel says "Chew your food more."
Emma says "Coffee after breakfast!"
DM me some or your sneaky and easy trick you have to improve your health at the Move Grow Rise Podcast Instagram!
2024-09-1615 minMove Grow RiseDealing with opinions when you’re reinventing yourself.. Hold the POWERHow often do you let the opinions of others control what you do? How often do you worrying about what other people will think of you? Do you let fear of judgement hold you back?
In today's episode I dive into how to deal with opinions from our friends, family, and strangers when we are trying to level up, make changes, and reinvent ourselves. I share with you why these opinions may rise up and come face-to-face with you and remind you of the incredible power you hold when making a change in your...2024-09-0920 minMove Grow RiseGain CLARITY & Step Into Your Next Level SelfStepping into your next level self is all about making space, getting crystal clear on your vision, and leaving behind the old habits that no longer serve you.
In this episode, I walk you through 4 steps to break through your funk and MOVE forward to GROW into your next level self.
MOVE GROW RISE will be uploading a new episode every Monday for season 1! Follow & leave a review! We are an independent poddy and it really helps us grow & continue bringing these conversations to you! Much Love, Enjoy!!
2024-09-0235 minMove Grow RiseLife In Your 20's Sucks.... Here's What To Do When You're Feeling StuckSEASON 1 IS HERE!!! **Insert Fireworks & Yay noises**
Are you stuck in your life? Are you feeling lost? Are you not sure what your next steps are? Did you follow the crowd, go to college, and then find yourself in a career you hate?
In this episode, I share with you the six steps that helped me MOVE forward from rock bottom.. from my version of completely stuck and lost.
Im going to help you clear your energy field, hear your intuition, find some friends who can show...2024-09-0134 minMove Grow RiseOur Mission & Show TrailerSeason 1 Launching September 1, 2024!! I can't wait to share all things health, nutrition and self development with you! Join our club and follow along to become your most powerful, authentic, and healthy self!
https://www.instagram.com/movegrowrisepodcast2024-07-1701 min