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SHARING OUT LOUDJudy Arazoza Part 2. How conversation with a family member about their disordered eating journey made her realize her own...TRIGGER WARNING! If this episode triggers you in any way please take a pass. Listen to another episode or stay tuned for the next. XOXO.I am so very honored that Judy decided to come out and talk about her journey with food and what she has recently realized is disordered eating. Disordered eating is not an eating disorder, it isn't bulimia and anorexia. Where an eating disorder is a clinical diagnosis, disordered eating refers to abnormal eating patterns that do not meet the criteria for an eating disorder diagnosis. Someone with an eating disorder...
2023-06-211h 03
SHARING OUT LOUDJudy Arazoza, Over-60 Midlife Transformation CoachMy next guest is J udy Arazoza, a retired competitive bodybuilder turned mid-life transformation coach who gives women over 40 confidence and energy by emphasizing that body positivity and health come in many shapes and sizes!Think you can't have a second act? THINK AGAIN! At 62 Judy is living her best life. Her midlife coaching stems from her passion for fitness and nutrition and all that her body has gone through during the aging process. Judy holds in-person personal training and group fitness classes, as well as online classes. She also started her very own podcast called THE...
2023-06-0155 min
Air Hug CommunityYour Best Midlife and Beyond: The Three Physical Feats You Must Master It's no secret that with age, certain physical actions can become more challenging. Well, the fact is that we have one body to live in, and if it fails then we fail. So to succeed at healthy aging, we must become proficient at mastering three vital actions. These are the three indicators of healthy aging. For continued tips and information on living your best second half of life follow me on Instagram @Judy_Arazoza. And also follow my account on Pinterest at Judy Arazoza. Work with me to master your midlife fitness struggles
2023-04-2512 minAir Hug Community139 Why it's OK to Quit Healthy Habits with Lisa King You gotta know when to hold 'em and know when to fold 'em. Imagine being determined, disciplined, dedicated, and having the desire to stick with a healthy behavior only to find that it's actually not the right behavior for you. The fact is that not all 'healthy behaviors' are healthy for every person. Knowing when to quit, like in a poker game, is just as important as knowing when to stick it out. The key to figuring this out is much simpler than trying to make a living playing poker. Our guest, pharmacist Lisa King, shares her frigh...
2023-04-1833 minAir Hug Community138 Empowering Reads: 6 More Books to Help Women Navigate Menopause and Embrace Their Changing Bodies" (Part 2)Last week we talked about 6 empowering books for excelling at menopause. Have you ever felt that awkward moment when you're not sure if you actually have free time or you're just forgetting everything? Is that one of the "dreaded" menopause symptoms? As promised, this week I am giving you 6 more books that really helped me to navigate through menopause and I want to share them with you. Listen in! Contact judy@judyarazoza.com Or message me on Instagram @Judy_arazoza Please check back every Tuesday for new episodes that w...
2023-04-1115 minAir Hug Community137 Empowering Reads: 6 Books to Help Women Navigate Menopause and Embrace Their Changing Bodies" (Part 1)The idea of menopause can conjure up a lot of complicated feelings for women. There are a lot of connotations with menopause that still persist despite what we know now: that this time can be one of the most rewarding and fun chapters of your life. Radical, I know... In this episode I talk about the best books for not just "dealing with menopause", but for excelling during menopause. Contact judy@judyarazoza.com Or message me on Instagram @Judy_arazoza Please check back every Tuesday for new episodes that will change...
2023-04-0411 minAir Hug Community136 Confessions of a Recovering Overachiever with Lisa Drake Joking about being an overachiever seems harmless. But the truth is, it has a dark side. Our brain really doesn't 'get' these kinds of jokes, and they actually harm more than entertain. Our guest, a freestyle coach, and recovering overachiever shares with her dark-to-light journey from overachieving to a dead stop for over a hundred days. This discussion uncovered some significant revelations. Including what happens when your heart, soul, and brain learn to live in harmony. And accepting that our body and brain are not who we are; our soul is who we are. This led to a...
2023-03-281h 02Air Hug Community135 In it to Win: A Story of Self Trust & Cancer with Kim Cook (Trust part 2)My mother used to call this 'having a hunch' Some people say it is a gut feeling or going with your heart and soul. No matter how you describe it, it is trusting your own best judgment. This is a story, all true of how our guest Kim Cook followed her heart to navigate her journey with Multiple Myeloma. Kim began by doing her due diligence with research. She based her treatment plan decisions and selection of her medical team on her well-informed heart and soul. She trusted her heart to guide her and is at peace a...
2023-03-2148 minAir Hug Community134 Friendship a Sweet Responsibility “Friendship is always a sweet responsibility, never an opportunity.” — Khalil Gibran Do we really need friends? If we don't care about living well, then no we don't. But seriously, what's the point of living without doing it well? Cue up a friendship. Research shows that those who have a few true friends live longer and better. There is a twist, research shows that the human brain has a limited capacity for true friends. The rest are acquaintances. Cultivating these true friendships has proven to be valuable. Enjoy this episode and share...
2023-03-1411 minAir Hug Community133 Trusting the Process (Part 1): 6 Tips We all want to live a high-quality healthy life. But often that means cleaning up our behaviors. Changing is so freaking hard, and yet staying in a rut is worse. When you feel like you are between a rock and a hard place you know that you must have a strategy for changing. Cue up "Trusting the Process" What does that actually mean? According to Slang dictionary, "Trust the Process is a slogan used by fans of the NBA's Philadelphia 76ers. Coined during a rough patch for the team, it basically means “things may look bad now, but...
2023-03-0719 minAir Hug Community132 Movement Snacks: What You Need to Know In the real world, we know that a healthy lifestyle is contingent on maintaining a workout regimen with consistency. yet it can be a challenge to accomplish. one suggestion is to use movement snacks as an alternative to full-length workouts. What do you imagine when you hear the term 'movement snacks'? Are you thinking of little foods that you eat on the move... or perhaps mini workouts? "Movement snacks" is a term used to identify little periods of movement. Some people claim that movement snacks can replace workouts. Today we are digging and expo...
2023-02-2814 minAir Hug Community131 Fat Talk and Body DissatisfactionThe term ‘fat talk’ refers to speaking of oneself to others negatively about body appearance. Most of us have most likely participated in 'fat talk' at one time or another. Well, research now shows that fat talk contributes to body dissatisfaction. Many women in midlife struggle silently with body dissatisfaction as it is. Hearing fat talk only reinforces that dissatisfaction. Today we are carefully defining fat talk and giving frank examples of how using fat talk can harm ourselves and others. A lot of times we don’t even realize we are engaging in fat talk. Th...
2023-02-2114 min
Becoming More MeEpisode 88: Midlife Strength, Fitness and Confidence with Judy ArazozaOn this episode, I have the pleasure of introducing you to Judy Arazoza. Judy owns and operates Grateful Fitness, a strength program for women over forty. She's also the host of the Air Hug Community Podcast. Interesting fact- Judy became a professional body builder in her fifties. ....and rocked it! and her story is inspiring and honest and real! She is a podcaster, influencer, wife of 39 years, Mom of 4 grown children and grandmother to 5.Her core value is to improve the lives of others by uplifting women thr...
2023-02-1638 minAir Hug Community130 A Trend to Get Angry AboutThere is a trend that has me quite agitated. It needs to be exposed. It's the "heroin body" trend. Frankly, it's no better than its evil twin the ''bigger booty". Body trends are dangerous. Bodies are unique, they cannot be molded like playdough. People who believe that these trends are what they need to follow, to live a better life are being sold a lie. This episode is not about giving up and settling. It's about learning to love and appreciate your uniqueness. It's about taking action against the timeless obsession society has with body size. ...
2023-02-1413 minAir Hug Community129 If You Only KnewI found myself sitting on the floor amongst an array of cookbooks from the last three decades, and a memory came to me. This memory had me bursting out laughing. The memory was a recollection of receiving a 'healthy' birthday gift, which consisted of a water bottle filled with fat-free gourmet jellybeans. If I only knew then what I know now about nutrition I would have burst out laughing at the thought of jelly beans being a healthy alternative to fatty food. I wonder in ten or fifteen years what we will think is silly nutrition advice that we a...
2023-02-0728 min
Air Hug Community127 How to Outsmart Your Gym AnxietyEver been the new kid on the block? It can suck. Going to a new gym can feel just as yucky. The fact is that nobody has time to work through a long period of adjustment to a new gym. In this episode, I am digging deep into 4 common causes of gym anxiety and solutions to help you achieve regular attendance without undue stress. One of the most important factors of training is actually doing it consistently. Nobody needs to have anxiety about showing up and feeling inferior. This episode covers the 4 most common types of gym anxiety and so...
2023-01-2414 minAir Hug Community126 Urban [Gym] Legends that are Flat-Out FalseBack in the day of Columbus, virtually all people firmly believed that the earth was flat. In order to dispel this belief, it took a daring risky expedition. Fortunately, you and I do not have to risk our lives to dispel the most ridiculous fitness myths. Sweating. Soreness. Spot Training. There are mythical beliefs about these and other urban gym legends that are flat-out false. Learning the truth will make a difference in how you train and will definitely help you to train more effectively. For example, hundreds of situps and running for hours at a time a...
2023-01-1713 minAir Hug Community125 Workout Guides for Busy Living: Just the factsIt's exciting in a new year to get on board with a fresh workout plan. But if that plan doesn't fit your busy life, the chances of being able to stay with it long term are slim to none. This is why people quickly abandon their New Year's resolutions within a few short weeks. In this episode, I cover the facts about what you actually need week-to-week, to improve and maintain a healthy body. Some gym rats may disagree, but the fact is we don't need to live in the gym. Moreover, the best plan is the one you...
2023-01-1016 minAir Hug Community124 Three Reasons Why You Can Forget Goal Setting in 2023 A new year once again is upon us. People are often obligated to set goals in a new year. It seems like something in them says that they need to set goals. Well today we're going to flip the story on goal setting. You can forget about setting goals. I am going to give you an alternative action. We're going to discuss talk three negative effects of goalsetting. This episode has some funny and serious issues that are related to the pros and cons of goal setting. I am really excited to share this alternative beh...
2023-01-0323 minAir Hug Community123 Meditation, Burnout, Trauma, and Anti Racism with Jill Wener When our guest found herself suffering from burnout and hitting rock bottom, she felt like she had nothing to lose by learning a specific method of meditation even though her medical training left her skeptical. It turns out this changed her life. She has since gone on to become a meditation instructor, putting her own special spin on it, which is not at all guru-like or cultish. She uses her skills to help women in healthcare and to help with the trauma of racism and white privilege. Dr. Jill Wener is changing lives. Find Dr. Ji...
2022-12-2747 minAir Hug Community122 10 Habits I Quit in 2022 that Saved my SanityIt has often been said that necessity is the mother of invention. Well, necessity dictated that I listen to the rumble in my heart, and make some long-overdue changes. The catalyst is not clear, but I suspect it has to do with the unauthentic feeling I had coaching nutrition clients over the last several years. I knew in my heart that the answer to weight loss is not numbers. It is feelings. It became a necessity to let my nutrition clients go (for now) and examine my own thoughts and behaviors. As a result, 10 supposedly healthy habits surfaced that...
2022-12-2018 minAir Hug Community121 Your Tribe is Your Human ConnectionUnderstanding our social nature as humans is vital to our sanity. If you think this sounds extreme, you may want to rethink the role of your tribes ~ aka communities. Whether they are familial, social, work-related, or hobby-related the fact is that we need to be active in our communities to thrive. And sister, the older we get, the more we can appreciate a few good communities in our lives. If you are looking for a fitness community, consider joining our online Air Hug Training Community here. Sign up for the Grateful Fitness/ Air Hug Community...
2022-12-1314 minAir Hug Community120 SAD: An Involuntary Seasonal Event with Christina MontalvoNot all the traditions of fall and winter like pumpkin-spice lattes and football parties are pleasant. One tradition for many people is a serious illness. That illness is Seasonal Affective Disorder. In this episode, we are talking all about Seasonal Affective Disorder [SAD] If you are in midlife, this is important information to be aware of. The fact of the matter is that young adults and those less than age 20 simply don't get SAD. Yet, the older we get, the more we are at risk of getting SAD. Our guest Christina Montalvo is an open book on her...
2022-12-0650 minAir Hug Community119 Crazy Calorie Conversations that are Brainwashing You How many jokes have you heard about calories? You know the ones where they don't count if you're standing up or upside down or if it's your birthday yada yada yada. Those are just some of the funny ones but there are also some pretty serious ones. These conversations can do a lot of damage. The fact of the matter is that getting hung up on strict calorie counting or strict restriction can actually contribute to seriously disordered eating patterns. And this can also contribute to seriously disordered exercise patterns. This conversation is no laughing matter and it's something th...
2022-11-2908 minAir Hug Community118 You Have a Super PowerYou have a superpower. This superpower will be best utilized when you least expect it to work for you. This superpower comes with benefits, but beware because a certain mindset can ruin it. Did these statements get you wondering? The answers are laid out for you here on the Air Hug Community podcast. This eye-opening episode is one that everyone can benefit from. Now can I ask you to use your superpower to please leave a review and a 5-star rating if you are on Apple or Spotify? Thanks! it means so much ! contact; judy@ju...
2022-11-2211 minAir Hug Community117 When You Don't Feel Happy AF about the Holidays, It's OK.The holiday season is right around the corner. Already we are being bombarded by the media with all sorts of scenarios of what the 'perfect' holiday should look like. The fact is there is no perfect holiday. We are under no obligation to conform to anyone's idea of a perfect holiday let alone a little voice in our brain called Ms. perfection. The point is that feeling like we 'should' be happy or grateful is not enough to make us happy. Listen to this episode and let go of any perfection beliefs around how you think the holiday 'should...
2022-11-1515 minAir Hug Community116 Your Brain on Menopause Are men's and women's brains different? You're going to want to listen to this episode to find out what's actually not obvious. And you're also going to want to know how midlife plays a big role in this whole brain thing. When we say things are not all in your head, they kind of are lol. Tune in and listen to this episode and remember to check back every Tuesday for a new episode here on the Air Hug Community podcast where we talk about all things related to mid-life including the good the bad the ugly and all t...
2022-11-0819 min
Air Hug Community114 The Little Episode with Big Impact Why should you view your obligations as privileges? The short answer is that every day above good ground is a good day. [Thank you to Pitbull ] Look, once you get to midlife, literally waking up every day is a privilege. Instead of viewing the things that you must do as dreadful, why not consider them as privileges? Here you are breathing above ground and living life when this is something that at this point in our life is denied to many people. Do you HAVE to cook dinner every night? Great because you get to eat that di...
2022-10-2509 minAir Hug Community115 Trapped in My Sports Bra with guest Marlene Kern FischerYou are in for a treat today we have some real conversation about what really happens in mid life. My guest today is Marlene Curran Fisher and she wrote a couple of books but one was called "Trapped in My Sports Bra And Other Harrowing Tales". And we are here to talk about her hilarious take on mid life. Get your tissues ready and make sure you go to the bathroom before you listen because you're gonna laugh so hard I guarantee you're gonna be crossing your legs. One of my favorite quotes of this whole conversation that just...
2022-10-2451 minAir Hug Community113 The Shocking Truth This may come as a shock to you, but I have found happiness comes from the absence of this attitude and behavior. Here is a little hint, this mantra will change the way you go about life. Balance, not perfection The difference between balance and perfection can be thought of as the difference between abstinence and the calm ability to make informed choices. It can also be thought of as the difference between following along blindly versus making a choice based on what your body is telling you. This is the key to your happiness ta...
2022-10-1818 minAir Hug Community111 Sister Solidarity Misinterpreted with Candace SmithWe are here to dispel the myth that practicing acts of fitness and health improvement are equated to suffering. Workouts are not acts of torture, and neither is eating a balanced healthy diet. This discussion is in reference to Nicole Kidman leaning out and getting stronger for a photo shoot. In an article in The Guardian, the author is all about putting Kidman down and ridiculing women who take action to get fit. She calls it a ‘ridiculous effort to look half your age’ And a knock against sister solidarity. We are giving it right back...
2022-10-0440 minAir Hug Community110 The Worst Advice You Could Get on Food Elimination Eliminating entire food groups or even certain foods is really popular with the dieting crowd. The problem is, it doesn't apply to everyone and what works for one person doesn't work for everyone. Hopping on a new diet bandwagon because it's something different it's not necessarily in your best interest. Today we're talking all about why we should never say never when it comes to abstaining from food. Unless of course, we have a life-threatening allergy. As we enter midlife, it becomes even more important to live a life that is balanced versus one that is very binary or f...
2022-09-2719 minAir Hug Community109 Five Fall Favorite Foods to Improve Your Brain Health Fall is a delicious time of year. There are so many amazing foods and the good news is many of these foods can actually contribute to better focus and brain health. And anyone who's at least 30 years of age can really benefit from eating these foods regularly. The good news is that these foods are readily available year-round. So even if it's not fall you are going to want to know about these five foods plus some honorable mentions wink-wink. In our next episode coming out on Tuesday, we have another chat about food. You can relax be...
2022-09-2020 min
Air Hug Community108 Fitness Hacks: Where to Spend/Save Your Money with Alicia CrossHabits or Hacks? Many times we are tempted to plop down our money in hopes of making quicker and better progress. But it can be hard to know what is really necessary or even helpful. Many times we are left with the feeling that fitness is too expensive. In today's episode with my colleague, Alicia Cross we talk about fitness gadgets, procedures and other hacks that are widely marketed as fitness solutions. Before you decide to spend your money on any fitness gadget or service, listen to this episode. Not all gadgets are bad, and it's not...
2022-09-1350 min
Air Hug Community107 Don't be Fooled: Fads verses FactsWhen it comes to exercises that help us to improve, it can be very hard to differentiate between attention-grabbing fads and useful moves. Social media makes it even worse because on social media what we often see are sensational exercises. Yet they are not necessarily helpful. As we get into midlife we have to be even more careful so that we don't get injured. This discussion today is all about differentiating between useless fads and actual useful exercises so that we can reap the full benefits. Because nobody has time to waste. Follow me on...
2022-08-2914 min
The First With Dr. Sandi WebsterJudy Arazoza - Midlife Strength TrainerJudy Arazoza started Grateful Fitness as a form of self-help to manage her own mid-life health and nutrition as well as over 50 adults. She places a high value on weight training and making sure women are strong. Judy coaches women on body image and treating their bodies in a respectful manner versus hating them, punishing them, and feeling shame. #gratefulfitness #nutrition #over50 #weighttraining #podcaster
2022-08-1936 min
Air Hug Community104 Got Menopause? Do This!What's the best phase of life? It's the one you're in right now because after all we really only have the present. So if you are heading towards perimenopause, menopause, or post-menopause then this episode is for you. Today we reveal this one tip that will make a huge difference in how you progress during this wonderful time of life. By the way, I get into a few little rants on this episode at the beginning and they're really super important for all of us. We often have fragile mindsets when we are in transition from one phase of...
2022-08-1614 min
Air Hug Community103 Female Fitness Fibs to Stop Believing Now [part2]In this episode, we are diving into five more false fitness beliefs that are hurting your progress. If you are a woman trying to improve your body composition then you are going to want to listen to this episode. You will be so happy to learn about how to use and not misuse cardio, lighter weights, protein, and eating in a calorie deficit. We also explain how exhaustion plays a role in all of this. Hint: The good news is that being exhausted all the time is not the goal. Thank you for listening and for more...
2022-08-0922 min
Air Hug Community102 Female Fitness Fibs to Stop Believing Now [part1]When I first started working out I made all of the fitness mistakes that we are talking about in this episode. If I didn't share the lessons I learned from these mistakes I would be doing you a huge disservice. Especially because they can be counterintuitive. We need to dispel these myths so that women can stop being so frustrated with working hard and having nothing to show for it. In this episode, we uncover the myths about getting bulky, soreness, sweating, and the [false] dangers of lifting for women. In the next episode, we are continuing...
2022-08-0217 min
Pursue Your Spark - Midlife Health & Fitness, Menopause, Empty Nest Confidence, Health & Mindset, Women over 40#170 - How To Age Powerful Instead Of Graceful/ft. Judy ArazozaHave you ever asked what the heck is graceful aging?! Judy Arazoza and I are asking that very question in this episode. We would rather age powerfully! Many women struggle with body image, especially as we age and our body begins to change. Our post-menopausal body might not be the same as it once was. Try re-examining your focus, and instead of comparing your body to when it was younger or to someone else's body, start looking at all your body has done for you, is doing for you, and can do for you. It is wonderful...
2022-07-2844 min
Air Hug Community101 Addicted to Stress? Why it's OKWe often see the world as being binary- black or white, good or bad, but the truth is that most things in life exist on a continuum. There are a lot of points in between the extremes of black and white [a lot of shades of gray for example] Stress is no different. Stress exists in our life along a continuum. It's not so bad to have some stress in your life as long as it's manageable. In fact, there are many benefits to stress. There are also many benefits to learning how we can manage stress. These strategies...
2022-07-1921 min
Air Hug Community100 Enough Already! Your "I'll be Happy When Attitude" is Making You SadHow many times have you caught yourself saying "I'll be happy when?" And how many times have you actually been genuinely happy? Happiness is not a result people! It's an attitude that is a prerequisite for everything. Midlife lady, if you have had this attitude for most of your life [ no guilt here, I am recovering from this] you have wasted years of your life waiting to be happy. Want to know how to be happy now? Listen to this episode. Other episodes referenced in this discussion Brain Health with Guest Dr. A...
2022-07-1235 min
Air Hug Community98 Why She went from Being Vegan to an Avid Hunter with Sara CamiscioniAs a young adult, she embraced veganism partly in the name of earthly conservation. As time went on, she wanted to give her body protein from more varied sources while still honoring mother earth. So she made a commitment to shoot or source her animal protein locally. What she learned was that vegans, hunters, and people who raise animals for feed humanely have more in common than you might expect. Sara's journey is unexpectedly fascinating. You don't have to be vegan or a carnivore to get valuable insight from this discussion. What we know to be true ab...
2022-06-2852 min
Air Hug Community96 Alone Again: The Merriment and Misery of Empty Nesting with Heike YatesThe kids have moved out, now what? Empty nesting can be a time of great joy and also a time of melancholy. For some parents, being defined as a parent is an identity that can be hard to let go of. This can result in a tough transition. My friend and fellow fitness professional an empty nester herself have an intriguing discussion on how to love your life long after the demands of parenting have subsided. Heike brings up some effective strategies that can be implemented before or after your kids fly the coop. we had some g...
2022-06-1446 min
Air Hug Community95 Eff Aging GracefullyWhat is 'aging gracefully'? I did a little Google search and came up with various definitions, but mostly it is an overused term that can be used to induce guilt and shame, especially in women. Forget what you've heard about aging gracefully. I'm asking you to explore a different attitude about aging and that attitude is JOY. In this episode, we discover five ways that you can challenge yourself to age with joy in your heart. The diet and beauty industry may imply that they want you to age gracefully, but they really don't mean it...
2022-06-0725 min
Air Hug Community94 Dark Secrets of Body Image in Midlife WomenBody Image issues are largely thought of a problem for adolescent girls and younger women. But studies now indicate that midlife women and women over 50 are just as likely to struggle with body image and disordered eating. If these women are going to get the assistance they need, the health care and fitness communities need to be aware that this is a growing problem. Women over 50 with disordered eating (not the same as an eating disorder) and body-image issues need to know that they are not alone. Thank you for tuning and remember to c...
2022-05-3133 min
Air Hug Community093 Unexpected Ways Your Space Can Make Your Life Better with Rebecca PhillipComing home to CHAOS can be very unsettling and add to your stress. But when you learn about these unexpected ways that you can make your home a relaxing private sanctuary, your life will take on a different flavor. We all deserve to enjoy our personal space and making it just right for us in the way we live is an art and also an organized process. Home-making expert Rebecca Phillips has some very unexpected ways to make your home your favorite place to relax. Rebecca talks about how in different seasons we have different priorities, and how to g...
2022-05-2441 min
Air Hug Community92 Ten Non Diet Non Exercise Tips for Getting LeanerYou know it's a fact that exercise alone does not work for getting leaner. And we also know that dieting alone may help you lose weight but it may turn you into a skinny flabby person. There's a better way around this, and I am not suggesting that you skip exercise or stop eating healthy. You're going to want to listen to this episode for 10 very useful tips to get leaner that have nothing to do with diet or exercise. If you are over 40 you are really going to benefit from these tips. How do I know...
2022-05-1718 minAir Hug Community91 Better Sex and 11 Other Reasons to be Consistent at ThisIn my 20s I worked out to have a better body. In my 30s I worked out to de-stress and have a better body after delivering children. In my 40s I worked out to have stronger bones. In my 50s I worked out because I could. In my 60s I work out because I want to improve my power, strength, brainpower, and my sex life. No matter what age you are at, working out consistently gives us so much more than weight loss and 6 pack abs. Thank you for tuning and remember to check back on Tuesdays...
2022-05-1020 min
Air Hug Community90 What You Want to Know About GlimmersWhat is a glimmer? Think of it as the opposite of a trigger. Where a trigger sets off negative emotions, a glimmer sets off a joyful emotion. The theory supporting glimmers is associated with polyvagal theory. We are wired biologically wired to experience intense emotions both negative and positive. The negative ones protect us from danger but also are related to PTSD. The positive ones can be set off by glimmers. And what is interesting to note is that we can look for glimmers and create our own micro-moments of joy. On the Air Hug Community podcast, we make...
2022-05-0316 min
Air Hug Community89 Age is not a Disability with Dr. Justin Farnsworth We have an inactivity problem that is messing up the fundamentals. It’s not an age problem it’s an inactivity lifestyle problem. It is a misconception to think that at a certain age you should not lift weights. The truth is we are losing power at a rough rate of 15% per decade and strength at about 10% per decade. So if you are in your 40s 50s or 60+ a.k.a. mid-life and you are not doing something to get stronger that slippery slope of aging will take hold. Being able to move...
2022-04-2634 minAir Hug Community88 OMG! Don't Be an Active Couch PotatoHave you heard of the term Active Couch Potato? It's real, and not something you want to be. The name reminds me of being called half-wit, which a nasty substitute teacher once called me for talking too much in her class. Can you imagine? I am still pissed about her comment. Q: What exactly is an Active Couch Potato? A: A adult person who meets the public health requirements for being physically active^ and also who is sedentary for most of the day. (reference Australian Diabetes Obesity and Lifestyle 2008) ^ 30" o...
2022-04-1919 min
Air Hug Community87 Everyone Loves a Challenge, but do they Actually Work?Challenges at first glance might look like a great way to get motivated to achieve a goal or lose weight. But in truth, they rarely produce lasting results and often contribute to bad habits. In this episode, we discuss why challenges often backfire and what you can do instead to stay on your desired path. Everyone struggles with motivation and inspiration from time to time, and there are ways to get re-inspired when you just can't seem to find your mojo. For more information on managing your goals, contact me for a One on One P...
2022-04-1211 min
Air Hug Community85 The Winner's Paradigm with Alunas HavensIf you don't solve trauma it is going to come out again and again. Today's guest has had to learn that. From his tumultuous childhood to his time in the military and then as a young father, he has learned that a winning paradigm is about being willing to re-calibrate his mindset over and over again. Alunas Havens shares his story in a very touching and inspiring way. Contact Alunas on his Website: The Winners Paradigm Thank you for tuning and remember to check back every Tuesday for a new episode. Connect with me on Inst...
2022-03-2940 min
Air Hug Community84 You Need a Jar of HeartsWhy is it so hard to love ourselves no matter what? We know that loving ourselves is a prerequisite to loving others, as well as treating ourselves kindly and compassionately. Yet literally everyone struggles with this on some level. Cue up habits. Loving yourself needs to be a habit that you place a high priority on. As in we only have to practice this as often as we brush our teeth. Where does the jar of hearts come in? The Heart Jar is a place to undo those pesky negative self-thoughts. Take that n...
2022-03-2215 min
Air Hug Community83 Good Grief: Support for Families affected by Loss with Michele BenyoGrief is one of those life situations that make us feel uncomfortable and somewhat useless. When the loss is from a child, no matter the age, it can be hard to know just how to comfort the various family members. Our guest Michele Benyo knows this all too well. Michele lost her young son to cancer leaving behind her 3-year-old daughter. Being an early childhood education specialist, her daughter's grief was something she had no idea how to navigate and she found zero resources to aid her. This was years before social media and before the internet went mainstream. Mic...
2022-03-1547 min
Air Hug Community82 Can You Pass the Getting Honest Test? with Becca RibbingLife gets shorter every day and, Coach Becca Ribbing chats frankly about how in midlife, we don't have time to fool ourselves. Some unlikely habits to distract us from our truth include things like scrolling endlessly on our phones or binge-watching shows. We may falsely believe it is painful to get honest with ourselves, but it is likely more painful to live stuck and deny ourselves our truth. Midlife can be a time of turbulent change and being honest with our feelings, how we act, and how satisfied we may or may not be can have a hu...
2022-03-0838 min
Air Hug Community81 Scars are Stories: A Story of Revelation and Transformation with Kristy SidlarImagine being thirty-something, and getting a diagnosis of a progressive cardiac condition that will require a heart transplant. Kristy Sidlar was a fit healthy woman, and after collapsing while training for a triathlon, she was told she would eventually need a heart transplant. Her heart condition slowly progressed into middle age and did lead to a heart transplant in March of 2021. On her 6-month anniversary of getting her new heart, Kristy ran a 5k, and she is currently training for a triathlon! Her journey is super inspiring, and she has written a memoir to inspire others. It's...
2022-03-0138 minAir Hug Community80 Sarah Loverdi on Why People hate to Love AngerAnger can have negative connotations. But is that fair? As humans, we experience all kinds of emotions, and anger is just an emotion that can be a habit or can be suppressed, or it can be unpredictable. In this episode private counselor and social worker, Sarah Loverdi talks about the benefits of anger, and why we hate to love it. Anger is not all good or bad, and there can be a place for it. It can also control us if we are not careful. Midlife women can get angry at aging, and dwell in th...
2022-02-2252 min
Air Hug Community78 Sharing out loud with Heather Danby, Her story of How Mom Happy Hour turned to AddictionToday our guest is sharing a very sensitive story for the very first time in public. It begins with a young lady who doesn't even drink in college and later turns into an alcoholic stemming from 'mommy happy hours' The challenge of facing this in midlife and during a pandemic is just too important not to share. Heather plans to continue sharing her journey with a podcast of her own. Stay tuned for more information. Follow heather on Instagram @Heathermdanby Thank you for tuning and remember to check back every Tuesday for a new episode.
2022-02-0857 min
Air Hug CommunityFive Reasons Why Your Willpower Fails and What to Do About ItThis is the week (End of January beginning of February) Where New Year's resolutions most often become a forgotten promise. It is the time when the excitement of a new goal has worn off and the new behaviors are just so damn hard. For midlife and Gen X people women, who have experienced this willpower failure, over numerous years, this can feel like major defeat. Why does our willpower fail and what can we do? In this episode, I dive into some research and explain the 5 reasons why willpower fails us and what we can do to over...
2022-02-0120 min
Air Hug CommunityMaryann Lorusso on Beauty Standards for Gen X WomenMaryann LoRusso has been a magazine writer for decades, and for 20 years worked in New York as a fashion magazine editor/journalist. She literally lived in that Devil wears Prada world and witnessed firsthand unrealistic standards of beauty and weight put upon women. Gen X women and eve nthe baby boomers have experienced this first hand. This distorted version of normal has carried over to the fitness world as well. We went deep on the expectations the beauty and weight loss industry has put out there for midlife women, and how trainers have a responsibility to help women understand...
2022-01-2542 min
Air Hug CommunityHold the Stress: Holiday Recap with Paula GriffinStress has become an epidemic. And at the holidays any emotions we are experiencing are magnified, says guest and counselor, Paula Griffin. So naturally, when perfectionism rears its ugly head, we end up stressing out because we haven't created our perceived perfect holiday. Hindsight is 20/20, and we can learn from reflecting on our holiday expectations. Many of the stories we believe about celebrating the holidays end up making us feel stressed instead of truly enjoying the holiday season. One of the tools that Paula discusses to manage this stress comes from a book we discussed in our b...
2022-01-1829 min
Air Hug CommunityMaryann Lorusso on Beauty Standards for Gen X WomenMaryann LoRusso has been a magazine writer for decades and for 20 years worked in New York as a fashion magazine editor/journalist. She lived in that Devil wears Prada world and witnessed firsthand the unrealistic standards of beauty and weight as most midlife women did. Now she is relieved to see the next generation much better at embracing all body types, but are they really? Maybe they have a healthier approach to Fitness maybe not. Maryann and I as a trainer for midlife women, talk about how these unrealistic expectations have affected midlifers, Gen Xers, and younger women as...
2022-01-1642 min
Air Hug CommunityDare to Challenge Conventional Aging with guest Lisa King"To challenge aging, an entire world view must be challenged." (Deepak Chopra) Because nothing holds more power over the body than beliefs of the mind. If you're teetering on how to decipher what you can and cannot control when it comes to midlife health and fitness, then this talk is going to profoundly affect your current world. This talk appeared originally on Instragam live. My dear friend and guest Lisa King and I talk candidly about our own realizations in our 6th decade and beyond, and how Deepak Chopras best selling book "Ageless Mind Timeless Body" published i...
2022-01-0435 min
Air Hug Community72. Bringing Fitness Together with Jon GoodmanWhat does it mean when someone has been in the fitness industry for 17 years, written 11 books on the business of fitness, and published 1,000 articles from 800 different coaches, and insists on hiring a personal trainer to coach him? It means hiring a trainer is a really good idea. There is always something to be learned. Jon's mission is to bring the fitness world together, so that fitness professionals may serve their clients in the best of ways. As you embark on your new or continued fitness journey, take a listen to Jon's always helpful an...
2021-12-2833 min
Air Hug CommunityHappiness is Not Passive...2021 Birthday Episode Happiness doesn't Come to you. Happiness comes from you. Have a listen to Judy's birthday episode and see why she omits the "What-the-hell-effect" from her mindset. The "What-the-hell-effect" is when you decide to throw your healthy living behaviors away until the new year. It means you are giving up. It means you are choosing instant gratification often followed by guilt and remorse and tight clothes. You don't have to feel deprived or go on a strict diet and altogether skip the holidays, you can instead choose a mindset that allows you to practice health...
2021-12-2119 min
Air Hug CommunityWhy we forget: A Book Review of "Remember" written by Lisa GenovaOur brains are literal miracle workers. Every day our brain does many different things. our brain helps us comprehend, and feel, and smell. It signals an urge for things like chocolate and sleep. It detects pain and pleasure, it helps us balance, produces language, and feels empathy. We need our memory to learn anything. In fact, we use it every waking minute and even when we're sleeping. So why is it that we forget some of the simplest tasks or names or appointments? Are we doomed to become absent-minded in midlife? It turns out that there are strategies we c...
2021-12-1428 min
Air Hug Community69 Toxic PositivityPushing positivity at the wrong time can be detrimental to us and also ruin relationships. Sure a positive outlook can be helpful, except when we force it on others like a thin frail veneer coating. When we push negative emotions away we avoid dealing with them and they always come back to haunt us. Negative emotions can keep popping up like a Wac-a-mole can wreak havoc on our mental and physical health. Please visit Apple, podcasts subscribe to the Air Hug Community and leave a 5-star rating. Thank you for tuning and remember to...
2021-12-0711 min
Air Hug Community68 Stop thinking of Fitness as a HobbyInvesting in your health bank is a lot like investing in your financial nest egg. Think about it this way. What good is having ample finances if your midlife health and fitness are preventing you from enjoying your hard-earned nest egg? Your future brain, bones, and heart are depending on you to make choices that can optimize your ability to fully enjoy your later years. You can't afford to screw this up. This does not mean you should get skinny, or worse yet try to get skinny fast. Skinny and fit are very different. A health-conscious journey i...
2021-11-3012 min
Air Hug Community67 Black Friday Fitness Sales are UnauthenticHave you ever bought something just because it was on sale and never used it? If you have and who hasn't, it feels yucky to have wasted your money. Now think about all the fitness and diet sales that pop up From Black Friday to January first. It happens every year. People waste huge amounts of money on these programs because they buy before they are ready to commit. Fitness and diet sales are really not fair to the consumer because clever marketing entices people to spend before they are ready and they end up hav...
2021-11-2306 min
Air Hug Community66 On Being Sexy, Beautiful and Powerful in Midlife with Ellen AlbertsonMidlife and menopausal women are powerful, beautiful, and sexy. This discussion will fire you up to own your power in midlife and menopause. Of course, women over 40 are faced with the classic challenges of menopause. However, we are owning it. We are not ashamed of natural aging like previous generations. This is an opportune time to reevaluate who we are, and where we want to go in our next chapter. Therefore maintaining fitness over 40, proper diet, proper rest, and a positive perspective is of vital importance. Midlifers are letting marketers know that the representation of wome...
2021-11-1627 min
Air Hug Community65 Sleep Deprivation Is not Glamorous with Katie PittsWhen Katie Pitts was a new mom she literally never slept. It got so bad that she looked up adoption agencies because she thought she couldn't possibly be a good mother. After some intense research, Katie put some strategies together. As a result, she and her child’s life were literally transformed. A few years later she moved into adult sleep hygiene. Katie now has an entire team of sleep specialists who have helped over Five thousand families get a better night's sleep. Whether you are into midlife health and fitness, or the parent of a young non-s...
2021-11-0927 min
Air Hug CommunityCarrot or Stick What Really Motivates You?Are you more motivated by carrot or the stick? Well when it comes to working on fitness for women over 40, you may be surprised by what can work be helpful. This episode is taken from pieces of training I have done with midlife women working on healthy nutrition habits. Carrots and sticks have a place in motivation and in sticking to a plan for healthy living. Got questions on how to find your healthiest nutrition plan, and still enjoy your food? contact me at Judy@judyrarazoza.com Remember to check back every Tuesday for a...
2021-11-0215 min
Air Hug CommunityEat Deliciously to Delay Dementia with Annie Fenn, MDOur diet and lifestyle habits in midlife, have a major impact on the probability that we will develop dementia later in life. Today we are talking about how midlife health and fitness, specifically in the kitchen, can impact tiny changes in our brain that later can show up as dementia and Alzheimer's disease. Alzheimer's disease is somewhat preventable through diet and lifestyle, and Dr. Annie Fenn has made it her life's work to teach us how to eat delicious food while waring off changes in our brain that can lead to dementia and Alzheimer's disease. Find Dr. Fe...
2021-10-2629 min
Air Hug Community062 Sex Inequality is real with Intermittent FastingIntermittent fasting is enjoying a popular weight loss/fat loss diet approach. But the fact of the matter is that Intermittent fasting does not affect men and women equally. Seems unfair, I know. That first meal after breaking the fast is very very important. Planning ahead for the meal after the fast can make all the difference in keeping within a calorie deficit, which is always the goal of fat loss. Listen to the end to see how cold and hot smoothies can help you maintain your calorie deficit and enjoy your post fasting meal. F...
2021-10-1931 min
Air Hug Community61 Rules not to Follow: People Pleasing and PerfectionismFailure. Success. Progress. Perfection. One of these things is not like the other. Do you get the feeling that you are not living up to your potential? Is it a gnawing feeling that makes you feel like you need to do so much more? It likely is due to the unwritten rules that dictate we have to be people-pleasers and perfectionists. The truth is that perfection is a theoretical concept. Once we learn that we are unique and perfectly individualistic, we can stop chasing someone else's idea of perfect. We all struggle with these concepts and...
2021-10-1224 min
Air Hug CommunityDetoxing Myths vs Facts Time and liver abuse are not forgiving. When it comes to detoxing our bodies, we need a healthy liver. But what about external detox methods? Is there a detox method that is right for you? You are going to want to listen to this episode before you decide where to spend your money and time. This episode uncovers the myths of detoxing and what you can do instead to keep your body healthy. Here is the link to my free smoothie guide. Hint: you may want to add this to your easy healthy eating strategy. Tha...
2021-10-0515 min
Air Hug Community59 Be Tenacious to Change Your Life with Tammy BrasfieldThings do not always go as planned. In fact, most of the time, they do not. But there is no reason to worry when you take on a tenacious attitude. In this episode. Tammy explains why tenacity is her weapon of choice against insecurity, doubt, and fear of failure. Tammy is a fellow cheerleader for women. Her life is a beautiful example of how to cultivate self-confidence in midlife health and fitness.
2021-09-2835 min
Air Hug CommunityBusted! 5 Fake Fitness Beliefs that are Hurting Your Progress"It ain't what you don't know that gets you into trouble. Is what you know for sure that just ain't so. (Mark Twain) In this episode, we are uncovering 5 fitness myths that are preventing you from hitting your goals. Listen up if you are a fitness veteran or a beginner, a younger adult, or you are searching for solutions to midlife health and fitness. No matter where you are, in your fitness journey, you need to know the truth about these fake claims. Because believing them is holding you back and leaving you frustrated. If yo...
2021-09-2115 min
Air Hug CommunityDreaming of Rest: Why Skipping Rest is Bad for YouHow many times have you thought that if a little of something is good then more must be better? For example, if a little workout is good then more workouts must be better. Or you overate over the weekend, and so you must punish your body by doing extra workouts. This never works. First of all, you can not 'out exercise' a poor diet. Second of all, all bodies need rest days. (And rest periods during exercise sessions.) Third of all, the older we get, the more recovery time we need from our workouts. In Midlife health and fitness m...
2021-09-1416 min
Air Hug CommunityCracking the Fat Loss CodeStrategies for fat loss are abundant. Here are some important questions you must ask before starting any fat loss program. Is this sustainable for you? Is this designed for your current body? What works for a 25-year-old is not going to work for a midlifer. Fat loss is not a one size fits all strategy. If you are looking for midlife fat loss, then search out a midlife fat loss professional who has walked your path. If you are a 30 something guy looking to get big and lean, then search out a professional trainer who specializes in you...
2021-09-0712 min
Air Hug CommunityHow to Enjoy Food and Get Lean with a Flexible Macro PlanIf you change the way you look at things the things you look at change. Do you view prepping food as a chore or fabulous self-care? If you don't see it as self-care, ask yourself why not? There is no one better than you to prioritize. Your health and body composition depend largely on what you fuel your body with. Learning the value of macro-focused flexible nutrition is one of the best approaches to healthy fat loss that is sustainable indefinitely. For midlife health and fitness, and sustainable dieting, flexible macro dieting is a home run. Here's what you ne...
2021-08-3127 min
Air Hug CommunityIs Supplemental Collagen a Hoax?Collagen is currently a very popular supplement. It is reported to aid in anti-aging in numerous areas of our body including stronger hair and nails, improved joint conditions, and gut health. But is it really all it is hyped up to be? Studies seem promising, or do they? The facts may not be what they appear to be. Before you spend your hard-earned money, listen here to make an informed decision. Thank you for tuning and remember to check back every Tuesday for a new episode. Are You looking for motivation in all the wrong...
2021-08-2423 min
Air Hug CommunityFeeling Fear and Finding Strength with Lorraine SantosOur guest today has an inspiring perspective to share that will rock your world. Take every dark thought you have about being a victim and erase it. Listen as Lorraine shares her journey of living her best life with an aggressive tumor. Sher knows in her heart that this diagnosis is happening for her, not to her. You will never look at tough situations the same after listening to this conversation. There are so many lessons that Lorraine shares with us including unconditionally loving ourselves, and rejecting a victim mindset. One of my favorites is that she has...
2021-08-1737 min
Air Hug CommunityWhat is Clubhouse and Is it right for You?With Loretta SayersClubhouse is enjoying a honeymoon as the newest social media kid on the block. I asked my favorite social media expert, Loretta Sayers to chat about what Clubhouse is, and who it may be useful for. We got into a great conversation about the benefits and drawbacks of social media and how different generations approach it differently. One thing is for certain, real-life face-to-face conversations are always of great value, and putting our phone down can open up opportunities in ways we least expect. Thank you for tuning and remember to check back every Tuesday for a...
2021-08-1053 min
Air Hug CommunityIgnoring Your Truth Will Cost You Precious TimeGetting honest with ourselves is hard no doubt hard. Yet not getting honest can cost us precious time, give us undue stress and anxiety, and take up even more of our precious time. We have one life and if we ignore our inner truth aka gut feelings, we are for sure wasting precious moments, months, and years. The summer of 2021 has taught us so many lessons. Take a listen to this short and frank episode and ask yourself if you are being honest with yourself. Want some help with this? Download my free Manifesting Motivation Masterclass to...
2021-08-0310 min
Air Hug CommunityFast Track: The 3 Best Fitness Apps to Optimize Your Habits"There is an app for that" How many apps have you downloaded and never used? Over the last dozen years, I have tested literally dozens of apps to optimize a healthy lifestyle. The fact is that the more complicated we make fitness habits the less likely we are to stick with them long-term. Most of the apps I tested, just didn't cut it for helping to maintain consistency with simplicity. In this episode, the three apps I reveal are what I rely on, and what I recommend to my clients, to simplify fitness habits and help with accountability. ...
2021-07-2724 min
Air Hug CommunityA Productive Rant About Inflammatory FoodsIs it old age or is it the inflammatory foods you are consuming? Who knows? We do know that there are definitely foods that we can eliminate or at the very least minimize chronic inflammation. Super-foods are great, but if we continue to feed our bodies with garbage and inflammatory foods, we will not feel better or perform better. Are you looking for motivation in all the wrong places? Look no further here. Grab my Manifesting Motivation Masterclass here (free) Listen every Tuesday for a new episode. Let's connect on Instagram Send me a mes...
2021-07-2025 min
Air Hug CommunityThis Mistake is Interfering with Your Weight loss EffortsA lot of people joke that if they waited to be ready to make a change, they would never do anything. But that is not true when it comes to weight loss. Readiness is often overlooked when we are making a life change, like a weight loss journey. People often fail at weight loss and more specifically healthy living because they don't give enough thought to being ready for the necessary lifestyle changes. Taking on new behaviors is a huge commitment, and you must be ready to believe that it's possible for you to succeed and that it is...
2021-07-1315 min
Air Hug CommunityDoes Everything Really Happen for a Reason?When life gets sticky, we often hear people say the strangest things to comfort one another. Often times that backfires. One such message is the cold lame statement "It was meant to be" Then there is the statement a.k.a. belief that "Everything Happens For a Reason" In this episode, we dissect both sides of the "Everything Happens for a Reason" argument. There is no right or wrong here, listen to get an appreciation for how others may feel differently than you. This way you might be able to have some compassion for a friend or even yourself w...
2021-07-0616 min
Air Hug CommunityWhy You Need to Accept Compliments without ExplanationsThere is an awkward unwritten rule that dictates that women who are complimented must give an excuse or explanation and thus undercut it. The reason for this may stem from a subconscious lack of self-confidence. Allowing this to go on feeds our feelings of inferiority. Remember our brains are literal organs, they don’t get sarcasm or humor. They feed on exactly what is said. Every time we un accept a compliment or undercut it with an excuse or explanation, we are telling ourselves that we are inferior. This becomes a habit and can be damaging to more than jus...
2021-06-2922 min
Becoming Your Best VersionFitness Over 40 With Judy ArazozaJudy Arazoza is a mother, grandmother and wife of her prom date from 38 years ago. When she became an empty nester, she decided to take on fitness as a project to pay it forward. She started out as a personal trainer and then became certified in nutrition. In her early years as a young adult, she was a respiratory therapy adjunct instructor and always had a huge interest in health. Judy found that physical fitness could not really happen without mental fitness. So she took it a step further and focused on mental fitness before physical fitness with my clie...
2021-06-2519 min
Air Hug CommunityBelly Fat: Fact, Fiction, and Your Formula for SuccessThis episode puts to rest the insane diet and supplement and exercise myths around belly fat reduction. Listen to find your best formula for a whole living approach to belly fat management. Need help with motivation? Click here to get my free Manifesting Motivation Masterclass Thank you for tuning in today. Check back every Tuesday here on the Air Hug Community for a new episode. Please be kind and leave a review so that the Air Hug Community can continue to serve with stories from guests and myself that improve lives.
2021-06-2229 min
Air Hug CommunitySh!t Happens & You are not Defined by It with Loretta SayersBad things happen to good people, and not always for any logical reason. In fact, the phrase “everything happens for a reason” is the source of a lot of debates. But there’s no doubt that phrase is there to protect us from horrible truths. Guest speaker Loretta Sayers is a critical thinker, and she opens up about some horrible truths that have haunted her. This episode is full of raw emotion. Loretta jokes about hitting a milestone birthday and letting go of all the wodda codda shodda thoughts and the guilt that goes along with i...
2021-06-1540 min
Air Hug CommunityDon't Let Your Bad Feelings Freak You OutBad feelings hurt and they suck, but they are necessary for change. One thing I learned early on as a coach was that if I got freaked out by a client's bad feelings then she got freaked out too. When we examine the chain of events necessary for change we can see that the trigger is feeling bad or discontented with a situation. In order to get past this awful situation, we must acknowledge it. The fact is that many people stay stuck precisely because they avoid confronting a bad situation. They accept life as is and s...
2021-06-0844 min
Air Hug CommunityFive Things You Most Likely Didn't Know About Bladder Issues with Lisa KingHow does a shy kid become an advocate for embarrassing Bladder Issues? Guest and Pharmacist Lisa King is an expert on bladder issues and has the answers to questions that are too embarrassing to ask. For example, certain foods can make the situation worse, and certain supplements can improve bladder issues, including overactive bladder and painful bladder. Bladder issues are not uncommon in midlife, and also can affect women much younger. Lisa can be contacted via message on Instagram at Thefulfilledpharmacist Check back every Tuesday for a new episode. Connect with me on In...
2021-06-0145 min