Episode 4 - MMA Fighter Randy Turner The PHC podcast

9:35

In today's fast-paced world, we all face stress, but there are plenty of ways to manage it. Join Hari Ghuman as he shares 23 practical tips to help lower stress levels and improve overall well-being. From sleep and nutrition to simple lifestyle changes, there's something for everyone on this list. Pick and choose the best tips, and start making a difference today! If you found this video helpful, please give it a thumbs up, share it with friends, and don't forget to subscribe for more tips and insights. Thank you for watching! Follow us for more: https://www.instagram.com/personalizedhealthcenter/ Contact us today: https://phc360.ca/ https://personalizedhealthcenter.com/ #StressRelief #HealthTips #HariGhuman #Wellness #SelfCare #HealthyLiving #StressManagement #MentalHealth…

The PHC Podcast

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Hari Ghuman Shares His Personal Health and Fitness Journey 20:42

hace 37 weeks20:42

20:42

🌟 Join Hari Ghuman in this special episode of our podcast as he shares his health and fitness transformation. From yo-yo dieting to becoming a holistic nutritionist and more, Hari shares invaluable insights and personal anecdotes to help you on your health journey. Don't miss this in-depth look at the struggles and successes that have shaped his approach to wellness. 👥 About Hari Ghuman: Hari is the host of our podcast and a dedicated holistic nutritionist, business owner, and father. He has spent years refining his approach to health and fitness, learning from personal experiences and professional mentors. 📌 Stay Connected: If you found this episode inspiring, please like, subscribe, and share it with someone who could benefit from Hari's insights. Each share makes a huge difference and helps us bring you more valuable content. 🙏 Thank You for Watching! Remember, health is a personal journey, and through sharing our experiences, we hope to empower you to take control of your health and well-being. Have a beautiful day! Connect with Hari: personalizedhealthcenter.com https://www.instagram.com/personalizedhealthcenter/…

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16 Ways to Fight Food Cravings | Tips to Curb Your Hunger 16:03

hace 37 weeks16:03

16:03

Welcome to another episode with Hari Ghuman! Today, we dive into one of the most common challenges everyone faces: food cravings. Hari shares 16 tried-and-tested tips to help you fight those cravings and stay on track with your health goals. Don’t forget to like, comment, and subscribe for more health optimization tips! Timestamps: 00:00 - Introduction Hari introduces the solo cast and the topic of fighting food cravings. 00:33 - Overview of 16 Tips Explanation of the 16 tips that have been tried and tested with clients. 01:27 - Tip 1: Know Your Why Understanding the importance of having a solid reason to fight cravings. 02:09 - Tip 2: Eat All Your Meals Ensure you eat all the food you are supposed to daily to prevent cravings. 02:40 - Tip 3: Avoid Long Periods Between Meals Don’t go longer than 4-5 hours without eating to maintain energy levels and prevent cravings. 03:36 - Tip 4: Weigh Your Food Using a food scale to ensure correct portions that keep you full and satisfied. 04:23 - Tip 5: Eat Whole Foods Consuming one-ingredient foods that are less processed and more nutritious. 05:02 - Tip 6: Food Prep in Advance Plan and organize your meals to avoid unhealthy snacking. 06:33 - Tip 7: Stay Hydrated Drinking enough water to lower hunger levels and cravings. 07:11 - Tip 8: Get Quality Sleep Good sleep reduces cravings and keeps your energy levels high. 07:55 - Tip 9: Avoid Keeping 'Kryptonite' Foods Don’t keep tempting foods at home to save your willpower and discipline. 08:54 - Tip 10: Go for a Walk Walking helps escape food environments, improves digestion, and balances blood sugar. 09:39 - Tip 11: Go to Bed Late-night cravings can be avoided by going to sleep. 10:10 - Tip 12: Have a Bubbly or Zevia Drink Calorie-free drinks can help curb cravings. 10:53 - Tip 13: Have Bone Broth or Tea Bone broth for salty cravings and tea for various flavours to satisfy cravings. 11:31 - Tip 14: Brush Your Teeth Signalling the end of eating for the day by brushing your teeth. 12:07 - Tip 15: Find Lower-Calorie Versions of Cravings Opt for lower-calorie versions of the foods you crave. 12:42 - Tip 16: Fight the Craving Sometimes, you have to resist to break the habit. 13:32 - Conclusion and Additional Reminders Hari wraps up with reminders about cravings and encourages sharing additional tips in the comments. 15:06 - Closing Remarks Final thoughts and encouragement to subscribe to the podcast for more health tips Connect With Hari: https://www.instagram.com/personalizedhealthcenter/ https://personalizedhealthcenter.com/…

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Transforming Health Through Consistency: Nick Polegato's 450-Day Fitness Journey 32:39

hace 39 weeks32:39

32:39

In this engaging episode, Hari Ghuman sits down with Nick Polegato, a food content creator teaching people how to stop the cycle of going on a diet, losing some weight, hating what they eat and then downing a whole pizza only to restart the cycle all over again. He aims to teach you to eat foods you love, just made healthier by levelling up your Kitchen IQ. Nick, a fitness enthusiast and home chef, has transformed his health through consistent training and a passion for cooking. He shares his journey from serving in the Air Force to building a home gym, running marathons, and maintaining a streak of 450 consecutive days of working out. He also delves into how he developed his cooking skills during the lockdowns and offers practical advice on maintaining a healthy lifestyle. From discussing essential kitchen tools to emphasizing the importance of sleep, Nick provides knowledge for anyone looking to improve their health and fitness. 0:00 - Introduction and meeting at The Foundry 0:16 - Nick's workout routine and home gym setup 0:29 - Transitioning from lifting to running for marathon training 0:41 - The importance of periodization in training 1:05 - Balancing training with dancing and other activities 1:21 - Adapting workout routines to seasonal changes 2:01 - How boredom influences workout variations 2:35 - Benefits of living in an active community like Carlton Place 2:41 - Nick's motivation for a 450-day workout streak 3:01 - Nick's military background and transition out 3:32 - Impact of COVID-19 on fitness routines 4:07 - Starting to work out with his wife 4:33 - Transition from goal-oriented to lifestyle-oriented training 4:53 - Documenting the journey on Instagram 5:48 - Incorporating a variety of activities into daily movement 6:22 - Structuring workout routines and using various programs 7:02 - Combining weight training, running, and mobility 7:45 - Developing cooking skills during the lockdown 8:43 - Transitioning to healthy cooking to support fitness goals 9:45 - Learning through trial and error and finding the right resources 12:11 - Recommended cooking tools and their benefits 15:25 - Essential foods to keep in the house for health 18:10 - Benefits of a good knife and other kitchen investments 19:21 - Non-negotiables for daily health 20:54 - The importance of sleep, nutrition, and listening to your body 27:01 - Lessons learned from 45surings to promote physical training days of training 30:04 - Non-negotiables for daily health and self-care 31:35 - How to connect with Nick and access his free cookbook Connect with Nick Polegato: Instagram: @nickpolegato https://nickpolegato.com/ Connect with Hari Ghuman https://www.instagram.com/personalizedhealthcenter/ https://www.instagram.com/personalizedhealthcenter/…

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Recap of Ten Inspiring Health Coaches' Non-Negotiables 24:16

hace 39 weeks24:16

24:16

Welcome to a special episode of our podcast! Today, we're doing something different – a recap of the top three non-negotiables from ten incredible health coaches. These experts have shared their everyday tips to help you improve your health, and we want to make sure you incorporate these basics into your daily routine, especially as we head into the busy summer months. In this episode, you'll get a refresher on the essential tips and tricks that can significantly impact your well-being. From nutrition and exercise to mental health and stress management, these non-negotiables are practical, actionable, and designed to fit your hectic schedule. We believe that consistency is key, and following these tips can help you achieve a healthier, happier life. So, take a moment to listen, learn, and apply these basics daily. If you find this episode helpful, please like, subscribe, and share our channel. Your support helps us spread valuable health information to more people. Thank you for tuning in, and have a fantastic day! Enjoy the episode, and stay healthy! Time Stamps: 0:00 - Introduction 1:00 - Coach 1's Non-Negotiables 5:00 - Coach 2's Non-Negotiables 10:00 - Coach 3's Non-Negotiables 15:00 - Coach 4's Non-Negotiables 20:00 - Coach 5's Non-Negotiables 25:00 - Coach 6's Non-Negotiables 30:00 - Coach 7's Non-Negotiables 35:00 - Coach 8's Non-Negotiables 40:00 - Coach 9's Non-Negotiables 45:00 - Coach 10's Non-Negotiables 50:00 - Conclusion and Final Thoughts Don't forget to like and subscribe for more health tips and inspiration!…

The PHC Podcast

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Holistic Health Deep Dive: Chiropractic Insights, Fitness Tips, and Nutrition Advice 21:37

hace 41 weeks21:37

21:37

Welcome to our latest episode, where we dive deep into holistic health and fitness with our guest, Yannick Schultz. Yanik is a chiropractor, nutrition coach, and strength and conditioning coach based in Ottawa. He brings experience from his direct work with clients, addressing common health complaints and guiding them toward a healthier lifestyle. 🔹 About Yannick Schultz My name is Yanik Schultz. I am a chiropractor and online fitness coach based out of Ottawa. I’ve been involved with health and fitness since a young age. Through sports and education, my passion for fitness and helping others continues to grow. Not only for myself, as I strive to live a healthier life and build my best physique, but also for helping my clients reach their best selves. 🔹 Meet Yannick Schultz [0:12]—This is an introduction to Yanik's diverse expertise in chiropractic care, nutrition, and strength conditioning. 🔹 Journey into Health [0:53] - Yannick shares his journey into the health field, driven by overcoming physical challenges. Watch at 0:53 🔹 Chiropractic vs. Physiotherapy [1:24] - Why Yannick chose chiropractic over physiotherapy and the expansive possibilities within the chiropractic field. Watch at 1:24 🔹 Benefits of Chiropractic Care [2:00] - Discussion on the benefits Yannick has experienced from chiropractic adjustments and how they've aided his personal injury recovery. Watch at 2:00 🔹 Addressing Common Client Complaints [4:20] - Yannick discusses his clients' most common issues and effective chiropractic solutions. Watch at 4:20 🔹 Preventing Low Back Injuries [5:17] - Practical tips for preventing low back injuries, emphasizing the importance of regular movement and posture adjustment. Watch at 5:17 🔹 Integrating Nutrition and Chiropractic Care [11:52] - How nutritional habits impact recovery and pain management during chiropractic treatments. Watch at 11:52 🔹 Closing Thoughts [20:47] - Final insights and where to find Yannick for chiropractic care or personal training. Watch at 20:47 For more information, follow Yannick on Instagram - Motis_chiroYannick.m.schultz@gmail.comhttp://www.holisticclinic.ca/ Enjoy the episode, and don't forget to subscribe for more insightful discussions with professionals like Yanik, who understand the science of health and apply it practically to improve lives daily!…

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Empowering Moms with Leslie Robertson | PHC Podcast 27:36

hace 42 weeks27:36

27:36

Join us on this insightful episode of the PHC Podcast as we welcome Leslie Robertson, a 15-year veteran in the fitness world and a passionate advocate for moms' health and wellness. Leslie, the founder of the Happy Healthy Fit Mom Method and owner of Prime Personal Training, shares her journey from collegiate athlete to a beacon of motivation for mothers everywhere. Leslie discusses practical tips for maintaining health, the importance of setting a routine, and how to balance fitness with motherhood. She dives into her personal experiences and professional insights, making this a must-watch for anyone looking to inspire and empower their wellness journey. 0:13 - Introduction to Leslie Robertson 1:44 - Leslie's journey into health and fitness 6:01 - Key tips for boosting energy for moms 8:22 - Importance of sleep and practical sleep tips 10:14 - Essential hydration tips 12:02 - Meal prepping strategies and food hacks 14:52 - Tips for eating out as a busy mom 18:42 - Three daily health non-negotiables 24:22 - How to connect with Leslie In this episode, Leslie Robertson shares valuable insights on staying fit and healthy while managing the challenges of motherhood. From practical meal prep tips to the importance of self-care routines, Leslie provides actionable advice that can transform your daily habits and overall well-being. Whether you're a busy mom looking to regain energy or anyone interested in health and fitness, this episode offers the encouragement and tools to lead a healthier lifestyle. 🌟 Guest: Leslie Robertson Personal Trainer, Health and Wellness Coach https://www.instagram.com/getfitwithles/ https://primepersonaltraining.ca/ https://getfitwithles.com/ Hari Ghuman: https://www.instagram.com/personalizedhealthcenter/ https://personalizedhealthcenter.com/…

The PHC Podcast

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Optimizing Health and Performance Through Nutrition With Melissa Ieraci 30:01

hace 43 weeks30:01

30:01

In this episode, we welcome Melissa Ieraci, a seasoned holistic nutritionist and consultant with over 16 years of experience in the health and fitness industry. Melissa has transitioned from emergency medicine as a paramedic to focusing on preventative health, consulting with fitness facilities across North America, and teaching at the Canadian School of Natural Nutrition. Through her private practice, Make Shifts Happen, she empowers entrepreneurs, athletes, and high performers to optimize their health and performance through nutrition and lifestyle shifts. Melissa's insights are rooted in real-world experience and a passion for helping others achieve their best health. Tune in for practical tips and foundational advice to make lasting changes in your health and wellness journey. Contact Information: Website: https://make-shiftshappen.com/ Instagram: https://www.instagram.com/make_shifts_happen/ Hari: https://personalizedhealthcenter.com/ https://www.instagram.com/personalizedhealthcenter/…

The PHC Podcast

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The Tools I Use To Help My Clients 1:11:38

hace 44 weeks1:11:38

1:11:38

Hari Ghuman shares valuable insights and practical tools that have helped countless clients achieve success. In this comprehensive talk, delivered at Activate 2024, Hari dives into the methods and philosophies that underpin his approach to assisting clients to thrive. Whether you're a professional in the health and wellness industry or someone looking to refine your personal health strategy, this presentation offers actionable advice and deep dives into nutrition, client interaction, and individual health management. 🔍 Key Points Covered: [0:00:15] Introduction to the presentation and its goals. [0:01:00] Fun opening and setting the conference context. [0:02:00] Reflecting on past experiences and the evolution of Activate. [0:09:06] Detailed explanation of client assessment tools and approaches. [0:15:03] Importance of body composition over simple weight metrics. [0:25:04] The use of analogies and relatable language in client interactions. [0:34:00] The critical role of food logs in nutritional consulting. [0:42:20] Discussion on the necessity of real food and homemade meals. [0:50:19] Time management and realistic goal setting in health transformations. ✨ Enjoy the Presentation! Don't forget to like, comment, and share your thoughts and questions in the comments section below. If you find this video helpful, consider subscribing for more insightful content from experts like Hari! 🔗 Connect with Hari: https://www.instagram.com/personalizedhealthcenter https://personalizedhealthcenter.com/…

The PHC Podcast

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Mastering Movement and Strength Training With Joey Kwasniewski 21:37

hace 45 weeks21:37

21:37

In this engaging episode, we sit down with Joey Kwasniewski , the seasoned strength and conditioning coach at the University of Ottawa Performance Site. With over 20 years of experience in the fitness industry, Joey shares his journey from overcoming a severe injury to becoming a leading expert in collegiate sports training. Dive into the essentials of strength, conditioning, and mobility as Joey unfolds the significance of proper movement patterns at any age and the profound impact of fitness on life skills and mental health. 🎧 Key Timestamps: 00:00:00 - Introduction to Joey Kwasniewski and his background in strength and conditioning 00:01:00 - Joey's personal journey into fitness following a major injury 00:02:45 - The misconceptions about youth training in gyms 00:06:17 - Discussion on early sports training and the focus on speed and movement 00:09:23 - Benefits of structured fitness programs from childhood to adulthood 00:14:00 - Daily routines for mobility and injury prevention 00:18:21 - Joey's personal health non-negotiables and daily routine 00:20:01 - How to contact Joey and learn more about his programs at Titan Performance Center 📌 Don't forget to like, subscribe, and hit the bell icon for more insightful discussions with leading experts in various fields. Share your thoughts and questions in the comments below! #StrengthTraining #FitnessJourney…

The PHC Podcast

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Mastering Injury Prevention & Performance 22:53

hace 46 weeks22:53

22:53

Join us in this engaging interview with Sean, a seasoned physiotherapist and former professional athlete, as he shares his expert insights on injury prevention, sports performance, and maintaining optimal health through physical and nutritional strategies. Sean's advice is invaluable whether you're an athlete or just getting back into the gym. About Sean: Sean holds an undergraduate degree in Kinesiology from Acadia University, where he competed as a member of the Axemen football & basketball teams from 2011-2015. From 2017-2019, he completed his master's Degree in Physiotherapy at the University of Ottawa, competing for the Gee-Gees basketball team before playing professionally overseas for three seasons. As a certified strength & conditioning specialist (CSCS) and registered physiotherapist, Sean has been training and rehabilitating a diverse range of athletes over the past 5 years, including NBA, G-league & Euroleague players, as well as professional football players, soccer players, dancers, and BMX bikers. Critical Points in the Interview: [ 00:00:00 ] - Introduction of Sean, his background in professional sports, and his current role in Toronto and Ottawa. [ 00:01:18 ] - Common injuries in athletes and the general public, and the similarities between them. [ 00:01:57 ] - Discussion on lower back, hip, knee, and ankle issues common in both athletes and non-athletes. [ 00:04:23 ] - Preparatory exercises for sports like pickleball to avoid injuries. [ 00:07:01 ] - Essential exercises and stretches recommended by Sean for everyone, especially those leading a sedentary lifestyle. [ 00:11:09 ] - The impact of nutrition and hydration on muscle function and injury prevention. [ 00:16:02 ] - Importance of sleep quality in pain management and recovery, with recommendations for supplements to aid in better sleep and recovery. [ 00:18:28 ] - Sean's personal daily health routines to maintain mobility and overall wellness. [ 00:22:15 ] - How to connect with Sean for personal consultations and injury management. For more tips and discussions on health, fitness, and injury prevention, like, subscribe, and hit the notification bell for updates on our latest content. Drop your questions or experiences in the comments below—Sean might answer them in future videos! Connect with Sean: https://www.instagram.com/thefixedphysio https://www.thefixedphysio.com/ Connect with Hari: https://www.instagram.com/personalizedhealthcenter/ https://personalizedhealthcenter.com/…

The PHC Podcast

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Transforming Health: Nadine Shaban on Lifestyle Medicine for Diabetes and Obesity 29:32

hace 47 weeks29:32

29:32

Join us in this enlightening conversation with Nadine Shaban, a seasoned nurse practitioner specializing in obesity and diabetes management. With a robust background in exercise physiology, Nadine shares her expertise on how lifestyle changes, particularly in diet and exercise, can profoundly impact metabolic health. From discussing the importance of protein and balanced blood sugar levels to exploring practical tips for maintaining a healthy lifestyle, this episode is packed with invaluable insights. About Nadine Nadine Shaban is a dedicated obesity nurse practitioner specializing in treating metabolic disorders through lifestyle-based prescriptions supported by pharmacotherapy when necessary. With a solid educational background, Nadine holds a Master’s in Nursing from the University of Windsor, complemented by a Human Kinetics degree with a Psychology minor. Her master’s thesis investigated the effects of high-intensity interval training on glucose handling in Type II diabetic individuals. Passionate about education, she has experience teaching university courses and has been involved in academic volunteer work. Nadine is committed to combating obesity and diabetes through patient empowerment, health education, and nutritional counselling. Her certifications include PICP Level 1, Precision Nutrition, and BioSignature.…

The PHC Podcast

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Unlocking Wellness: A Deep Dive with Nurse Practitioner Angela McGregor 21:55

hace 48 weeks21:55

21:55

Join us in this enlightening episode as we sit down with Angela McGregor, a seasoned nurse practitioner and wellness advocate from Kingston, Ontario. With a rich background in nursing and a passion for functional medicine, Angela shares her unique approach to healthcare, focusing on chronic illness prevention, hormone therapy, and lifestyle changes for overall wellness. Dive into our conversation to discover practical tips on improving sleep, nutrition, exercise, and much more. About Angela McGregor: Angela McGregor is a dedicated nurse practitioner from Kingston, Ontario, with over two decades of experience in healthcare. As a competitive athlete, entrepreneur, and mother of two, Angela brings a holistic perspective to her practice, combining her clinical expertise with practical lifestyle interventions. Through her clinic, Vitalis Advanced Health, Angela is committed to empowering individuals with the knowledge and tools needed to lead healthier, more fulfilling lives. Connect with Angela: FB and IG handle: vitalis_advanced_health_clinic and beautyandwellnesscollective vitalisadvancedhealth.ca beautyandwellnesscollective.ca Hari https://personalizedhealthcenter.com https://www.instagram.com/personalizedhealthcenter/…

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Career Coaching with Michelle Schafer 30:59

hace 49 weeks30:59

30:59

Join us in this enlightening episode where we dive into career coaching with Michelle Schafer, a renowned career coach from Ottawa. With her vast experience and personal journey through career transitions, Michelle sheds light on how our jobs can significantly impact our health and overall well-being. Whether you're feeling stuck in your current role, contemplating a significant career change, or curious about career coaching, this podcast is a must-listen! Michelle's approach is not about prescribing solutions but instead being a conversation partner to help clients unlock the answers within themselves. From discussing the impact of job dissatisfaction on physical health to exploring the steps to find fulfilling work, this podcast covers it all. Michelle also shares practical tips and resources for anyone looking to change their professional life. 👤 About Michelle Schafer: Michelle Schafer is an award-winning career coach and the owner of Michelle Schafer Coaching, specializing in leadership development and career transition. Certified by the International Coaching Federation, Michelle is celebrated for her ability to deeply connect with individuals and tailor coaching programs that empower her clients to clarify their career goals, develop effective job search strategies, lead teams effectively in hybrid environments, and foster positive workplace relationships. Known for her warmth, honesty, and empathetic approach, she creates a safe and comfortable environment for open discussions, asking thought-provoking questions that inspire curiosity and growth. Take advantage of this opportunity to gain valuable insights into career coaching and how it can help you lead a more fulfilling life professionally and personally. Michelle's expert guidance offers clarity and purpose, whether contemplating a career change or seeking ways to enhance your job satisfaction.…

The PHC Podcast

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From Gridiron Glory to Wilderness Adventures: Joe Eppele's Journey 32:27

hace 49 weeks32:27