Flex And The City podcast

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Fitness Parenting Mental Health Ghada Odeh & Lisa Wasonga Ghada Odeh Lisa Wasonga Comedy

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추가했습니다 forty-five 주 전

Ghada Odeh & Lisa Wasonga, Ghada Odeh, and Lisa Wasonga에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Ghada Odeh & Lisa Wasonga, Ghada Odeh, and Lisa Wasonga 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.

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The Final Flight of Captain Forrester

The Final Flight of Captain Forrester podcast artwork

The Final Flight of Captain Forrester podcast artwork

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The Final Flight of Captain Forrester | 1. The Mystery of Tiny 05 38:05

16일 전38:05

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38:05

In late 1972, U.S. Marine Captain Ron Forrester disappeared on a bombing run into North Vietnam. Back home in Texas, his family could only wait and hope. Audio subscribers to Texas Monthly can get early access to episodes of the series, plus exclusive interviews and audio. Visit texasmonthly.com/audio to join. Go to HelloFresh.com/FLIGHT10FM to get 10 Free Meals with a Free Item For Life.…

Flex and the City

공유

시리즈 홈•Feed

Ghada Odeh & Lisa Wasonga, Ghada Odeh, and Lisa Wasonga에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Ghada Odeh & Lisa Wasonga, Ghada Odeh, and Lisa Wasonga 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.

Welcome to “Flex and the City”, where we explore the dynamic, sometimes chaotic, but always rewarding journey of life in your 40s! Hosted by two long-time friends, Lisa Wasonga & Ghada Odeh, with a bond that dates back to our university days, we bring you candid conversations that blend wisdom, laughter, and a touch of drama. Our episodes cover everything from health, fitness, and mindset matters to the unique challenges of motherhood and embracing life in our 40s.

Join us for relatable advice, laughter, and inspiration as we flex through this exciting chapter of life.

… continue reading

34 에피소드

#Fitness #Parenting #Mental Health #Ghada Odeh & Lisa Wasonga #Ghada Odeh #Lisa Wasonga #Comedy

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Flex and the City

updated 6일 전

공유

시리즈 홈•Feed

Ghada Odeh & Lisa Wasonga, Ghada Odeh, and Lisa Wasonga에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Ghada Odeh & Lisa Wasonga, Ghada Odeh, and Lisa Wasonga 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.

Welcome to “Flex and the City”, where we explore the dynamic, sometimes chaotic, but always rewarding journey of life in your 40s! Hosted by two long-time friends, Lisa Wasonga & Ghada Odeh, with a bond that dates back to our university days, we bring you candid conversations that blend wisdom, laughter, and a touch of drama. Our episodes cover everything from health, fitness, and mindset matters to the unique challenges of motherhood and embracing life in our 40s.

Join us for relatable advice, laughter, and inspiration as we flex through this exciting chapter of life.

… continue reading

34 에피소드

#Fitness #Parenting #Mental Health #Ghada Odeh & Lisa Wasonga #Ghada Odeh #Lisa Wasonga #Comedy

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EP 34 - Caving to Compliments 1:10:28

6일 전1:10:28

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1:10:28

Send us a text Hello 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 way we receive kindness from others. We also go through an intimate and disconcerting (yet rewarding) exercise of sitting face-to-face and telling one another things we admire about each other, and sitting, quietly and still as we each listen in turn. Spoiler: far harder than it sounds! The conversation spans into talk of confidence and how our own relationship with ourselves influences our ability to see good in others and accept positive feedback. Whether you're someone who shrugs off kind words or cringes at praise, this episode will resonate deeply. It’s vulnerable, honest, and filled with moments we think you’ll relate to. 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 33 - Guest-Speaker: Ben Neill 1:26:55

6 weeks 전1:26:55

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1:26:55

Send us a text Hey 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 prioritizing results over mental well-being. ✅ Why mindset is key to lasting health transformations. ✅ His powerful 80/20 principle for balanced, guilt-free nutrition. ✅ The importance of finding joy in the process, not just chasing outcomes. Ben’s straightforward, no-fluff approach to fitness and nutrition aligns perfectly with our philosophy on sustainability and mindset. Plus, he’s dropping some golden nuggets that you can apply today for a healthier and happier life. Ben’s approach will make you rethink your relationship with food, your mindset about fitness, and how you define true health. Don't forget to like, comment, and subscribe! And feel free to reach out to Ben on Instagram (his handle is on the screen and in the description below). Ben Neill Instagram Ben Neill YouTube __ 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 32 - Guilt Trip: Moms Ride for Free 1:00:04

6 weeks 전1:00:04

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1:00:04

Send us a text Hey 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 also talk about how the system was never built for moms to succeed – and why it’s time we stop trying to fit into a broken mold. If you’ve ever felt guilty for taking time for yourself, doubted your worth as a mom, or just felt overwhelmed by it all…you are NOT alone. 💯 Listen in as we unpack where mom guilt comes from, how we can start letting go of these impossible standards, and why it’s so important to remember that you were a whole person before you became a mom. Oh, and don’t miss our announcement at the end – we’ve got an exciting guest lined up for the next episode! 👀🔥 ✨ Key Topics: What is Mom Guilt and Why It Happens Personal Stories of Guilt, Burnout, and Trying to Be Perfect Societal Pressure & Unrealistic Expectations of Motherhood Why Self-Care Isn’t Selfish How to Rediscover Yourself Outside of Being a Mom 🚨 Have you struggled with mom guilt? How do you deal with it? Drop your thoughts in the comments below – we want to hear from you! 👀 Next Episode Teaser: We’re bringing on our first guest – Ben Neil, a fitness and lifestyle coach, to talk about health, growth, and building a better life. Don’t miss it! #momguilt #motherhoodjourney #flexandthecity #selfcareformoms #mindsetcoach #rediscoveryourself #podcast#mentalhealthmatters #parenting #motherhoodunfiltered __ 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 31 - Trend-Sweating 1:11:07

8 weeks 전1:11:07

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Send us a text Hello 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 culture moment discussing documentaries on disgraced "health-based" con artist Belle Gibson, and the newly released Meghan (you know it's Sussex now?!) Markle's new show. It's a fun one! __ 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 30 - Great Date-spectations -- Are We Ready for our Kids to Date? 20:53

10 weeks 전20:53

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20:53

Send us a text Hey 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 share a warm story. Oh, and of course, we discuss Beyoncé tickets. It’s raw, honest, and full of laughs, just like every good Flex and the City episode. 🎧 Available now on Spotify, Apple Podcasts, and YouTube! Don’t forget to like, subscribe, and drop a comment! Follow, subscribe, comment! #flexandthecity #parenting #raisingboys #coolmom #motherhoodunfiltered #podcastlife #beyonce --- 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! __ Listen to us on the go: Apple Podcasts: tr.ee/gmp5vxOWll Spotify: spoti.fi/3C63GfU --- __ 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 29 - Call of Booty: Is the Fitness Industry Becoming Hyper-Sexualised? 59:10

11 weeks 전59:10

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Send us a text Hey 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 should be extended to those on both sides of the debate, whilst also weighing in on the responsibility to authenticity that rests on social media influencers' shoulders, in particular those in the health and fitness industry. 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 28 - Roses & Resilience -- A Valentine for Sisterhood 1:06:15

12 weeks 전1:06:15

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1:06:15

Send us a text Hey 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! 💬 Have you ever felt the impact of not having a supportive circle? Let’s talk about it! 🎧 Available now on Spotify, Apple Podcasts, and YouTube. Don’t forget to subscribe and leave a review if this episode resonated with you! Enjoy! P.S. Let us know in the comments when you would like us to do another live on Instagram again! #wellness#mindsetmatters #podcast #buildingcommunity #strongwomen #flexandthecity __ __ 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 27 - Conversations We Can't Ignore | Flex and the City Podcast 35:37

13 weeks 전35:37

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35:37

Send us a text This 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 episode might feel heavy, but these are the conversations that move us forward. Listen now, reflect, and let’s keep the conversation going. 🔔 Don’t forget to subscribe for more real, unfiltered discussions on fitness, mindset, and life. #FlexAndTheCity #blackhistorymonth #podcast __ 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 26 - Does your EQ match your IQ? 52:52

14 weeks 전52:52

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Send us a text Hey 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 also talk about methods to better, broaden and boost your EI and keep that growth mindset...well...growing. 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 24 - From Equator to Snow: Surviving the Winter Blues & SAD 51:33

15 weeks 전51:33

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51:33

Send us a text Hey 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 the difference between those winter blues and full-blown SAD, and trust us, you’ll want to know the difference—because one means you’re a little grumpy, the other might mean you need to seek professional help. From how the weather affects our mood to how we can get some light when there’s none to be found, we’ve got it covered. Plus, we talk about the magic of vitamin D and how supplementing can help. Winter can hit hard, especially for women. Understanding how SAD affects us is key to staying sane and feeling our best. So grab your favorite hot drink (and maybe a blanket) and tune in. 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 24 - Story Time! 57:45

16 weeks 전57:45

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Send us a text Hey 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’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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 23 - New Year, True Me 52:23

17 weeks 전52:23

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Send us a text Happy 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 help maintain consistency across fitness and personal goals when motivation just doesn't show up to the party. 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 22 - Twenty Twenty Thrive 1:04:09

19 weeks 전1:04:09

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Send us a text Hey 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 forward to 2025. __ 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 21 - Confidence Confidantes 57:47

20 weeks 전57:47

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57:47

Send us a text Hey 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 own best hype wo/man/person. 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 20 - Letter to My 18-Year Old Self 1:05:44

21 weeks 전1:05:44

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Send us a text Hello 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 her, looking back many decades later? Share with us some of your thoughts about what you would say to your 18-year old self in the comments. 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 19 - Role Call 57:45

23 weeks 전57:45

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Send us a text Hey 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 baked goods! These and other stories... 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 18 - Drama Trauma: Are you a drama addict? 1:10:06

26 weeks 전1:10:06

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Send us a text Hey 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 avoidance? We discuss methods to identify these behaviours and some helpful methods to break those habits. 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 17 - 'NO.' A Complete Sentence 1:03:08

28 weeks 전1:03:08

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Send us a text Hello 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 15 - Movement for Moodment 50:28

29 weeks 전50:28

나중에 재생

나중에 재생

50:28

Send us a text Hey 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 16 - Santa Pause 1:14:18

29 weeks 전1:14:18

나중에 재생

나중에 재생

1:14:18

Send us a text Hey 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 14 - OktoberNest 1:06:53

31 weeks 전1:06:53

나중에 재생

나중에 재생

1:06:53

Send us a text Hey 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, 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 13 - Gymtimidation 1:09:15

32 weeks 전1:09:15

나중에 재생

나중에 재생

1:09:15

Send us a text Hey 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 12 - Generation WTF 58:57

32 weeks 전58:57

나중에 재생

나중에 재생

58:57

Send us a text Hey 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 substitute for professional advice from a physician, therapist, or other qualified expert. Sound good? Great. Let’s dive into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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Winter is Coming 1:03:45

34 weeks 전1:03:45

나중에 재생

나중에 재생

1:03:45

Send us a text Long 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 into the episode! __ Follow us on Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 10 - Gossip Girls (& Boys) 37:44

38 weeks 전37:44

나중에 재생

나중에 재생

37:44

Send us a text Hey 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 9 - When Girls Trip on the Girls' Trip 55:22

39 weeks 전55:22

나중에 재생

나중에 재생

55:22

Send us a text Flexy 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—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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 8 - Self-Love and Self-Service 1:01:13

40 weeks 전1:01:13

나중에 재생

나중에 재생

1:01:13

Send us a text Happy 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 7 - The FriendSHIP Has Sailed 59:57

41 weeks 전59:57

나중에 재생

나중에 재생

59:57

Send us a text Hello 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, 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 6 - Barriers & Bad Rears 52:25

42 weeks 전52:25

나중에 재생

나중에 재생

52:25

Send us a text Hey 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 5 - Diastasis Recti-fy 1:01:48

43 weeks 전1:01:48

나중에 재생

나중에 재생

1:01:48

Send us a text Happy 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 4 - Outsiders 1:01:59

44 weeks 전1:01:59

나중에 재생

나중에 재생

1:01:59

Send us a text Happy 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 3 - No Pressure Zone 53:52

45 weeks 전53:52

나중에 재생

나중에 재생

53:52

Send us a text Hello 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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Flex and the City

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EP 1 - How I Met Your Co-Host 40:19

45 weeks 전40:19

나중에 재생

나중에 재생

40:19

Send us a text A 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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EP 2 - Balancing Act 54:56

45 weeks 전54:56

나중에 재생

나중에 재생

54:56

Send us a text Welcome 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 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 Instagram: @flexandthecity__ @kenyabella @ghadaodehcoach…

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