Well To The Core

Latest Episodes:

71: The Hidden Hormone Epidemic: A conversation with Dr. Aviva Romm [Part 1] May 11, 2022

Show notes

Are you ready to talk about hormone health? This is the episode that Robin has literally been counting down the days to, with her special guest Dr. Aviva Romm! Today they dive deep into all things hormone health that we experience in our everyday life, as well as through the various stages and seasons we move through. Robin also asks Dr. Romm the questions that you submitted by social media and email to have answered, and the information she shared was so fascinating to hear. As you know, Robin has been on a journey this past year with her own hormonal health, sharing with you as much as possible along the way. Bringing Dr. Romm on the podcast today is a tremendous opportunity to get an expert perspective on these important topics, and hopefully it empowers you on your journey to advocate for your health and to feel your very best.

You're not going to want to miss Part 2 of this special conversation next time on the podcast. We'll see you then!

Show highlights: what you can look forward to in this episode!

There is a hidden hormone epidemic that exists, with several levels to why it's hidden and so often normalized in society.
Romm made a big realization after starting college years ago, and she considered herself a "trojan horse" when she went back to Yale decades later to get her MD.
Hormone health is a critical vital sign of our overall health in a variety of ways, every day and not just during certain times of the month.
We're getting better as moms at admitting when something is off, but historically women have just kept going and tried to push through burnout.
We often forget about the non-physical symptoms of burnout, but there are subtle signs to watch for and to be aware of.
The right types of foods, including carbohydrates, healthy fats and quality proteins, are absolutely critical for supporting our nervous system.
Smart devices can be our worst enemy at bed time. Dr. Romm shares how to approach a sleep routine in the most optimal way.

Links in this episode:

Dr. Romm's Website & Instagram

Her Podcast & Episode on Adrenal Fatigue

Her Latest Book, Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body's Natural Blueprint for Well-Being & Other Works

Dr. Romm's Articles on The Pill & Personal Empowerment

Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski, Ph.D. Article on UK Study, 'Listen to women': UK doctors issued with first guidance on endometriosis

The North American Menopause Society (NAMS)

Join the Free 5-Day Pilates Strong Challenge

The Balanced Life Sisterhood

The Balanced Life on Instagram

70: Q&A: how I de-stress, the weekly task I don't enjoy, and tips to stay active Apr 27, 2022

Show notes

Today we're diving into an "Ask Me Anything" episode, where Robins answers your most asked questions from Instagram.

The questions Robin answers today are the ones that she thinks will have the most impact, and hopefully help as many people as possible.

Some are informative and specific to Pilates and exercising, and some are more personal as Robin reveals how she balances being a mom of 4, a wife, while running a business. You'll also get a look at the new and exciting things that are coming to The Balanced Life this year!

Show highlights: what you can look forward to in this episode!

By loving her career and being a mom so much, it gives Robin the ability to balance things as she moves through different seasons in her professional and personal life
Robin doesn't necessarily enjoy meal planning, but the real value in meal planning comes from reducing decision fatigue.
How Robin and Matt are teaching balanced living to their children.
Find time in your day to find at least one thing that you do daily to de-stress.
Robin gives specific questions you can ask yourself to determine when is the best time to work out for you.
Movement can be medicine, and look at your health as an investment! Robin shares how to jumpstart your fitness routine if you don't feel like you have the time or energy, or you're dealing with chronic pain.
Having a negative relationship with exercise actually led Robin to what she does today, and everything changed for her when she found Pilates.
You don't have to be perfect when it comes to your exercise routine, and give yourself grace, especially if you're also raising children. Make small changes, and those small steps will add up to big results.

Links in this episode:

Try Pilates for free with the 5-day Pilates Strong Challenge

The Balanced Life Sisterhood

The Balanced Life on Instagram

Episode 19: Q&A with my husband: marriage, health & family balance

Raising Worry-Free Girls: Helping Your Daughter Feel Braver, Stronger, and Smarter in an Anxious World by Sissy Goff

Therasage 360 Portable Sauna (use code BalancedLife for a 10% discount)

Episode 34: Common Misconceptions about Pilates

Magnetic Meal Planner

69: Steps I've Taken Toward Hormone Balance Apr 13, 2022

Show notes

Hello, hormones! Nice to meet you! This month, we're talking about hormonal health.

Hormones often get overlooked, yet they are at the heart of our lives and wellness. They are fundamental to how we feel each day and how our bodies function. And we need to normalize talking about hormones and learn about our hormonal health before we find ourselves out of balance.

In this insightful episode, Robin brings the conversation about hormones into light. She talks about getting to the root cause of our physical problems and dives into the key things she focused on over the last year, while overcoming hormonal imbalance. She shares actionable steps you can take to care for yourself and support healthy hormones. Stay tuned to learn what you can do to support hormonal health and maintain hormone balance!

Show highlights: what you can look forward to in this episode!

- Robin talks about the physical symptoms she was experiencing and what finally led her to search for the root cause and make a change.
- Robin's healing process was gradual, but very effective. She shares a list of the key things she has focused on over the past year.
- We all need opportunities to reset. Robin had to become aware of when she was becoming overstimulated and learn to relax her body and calm her mind.
- Pilates has been helpful for Robin over the last year. It kept her moving without any added stress.
- We need to embrace where we are now, listen to our bodies, and allow time to heal when necessary.

Links in this episode:

The Balanced Life Sisterhood

The Balanced Life on Instagram

Episode 51 with Berrion Berry

Episode 52: A Surprising Diagnosis

68: Women Who Move Us to Move with Kaita, Becca & Sheri Mar 23, 2022

Show notes

Today, in honor of Women's History Month, we continue with our theme of women who move us to move! Sometimes, taking a Pilates class from a new instructor can help us connect with our body differently and assist us in moving forward on our Pilates journey! Robin is excited to have fellow Pilates instructors, Becca, Kaita, and Sheri, joining her on the show today.

In this episode, Robin, Becca, Kaita, and Sheri dive into what brought them to Pilates and talk about the transformation they have seen in themselves and the people with whom they work. They also share inspiring stories about the women who have moved them to move in their lives and discuss ways to let more people know about Pilates and make it accessible to people from all walks of life. Stay tuned to draw wisdom and motivation from these incredible women.

Show highlights: what you can look forward to in this episode!

Kaita, Becca, and Sheri talk about how they found Pilates and discuss their specialties.
For Kaita, Pilates exercises are a container for seeing how you are doing in your body day-to-day in a non-judgmental way.
Sheri loved seeing her client use Pilates to get stronger in her pregnant body than she was before.
Growing as a Pilates teacher helped Becca open her mind and become less judgmental.
Sheri, Becca, and Kaita share their thoughts on how to make Pilates more accessible and inclusive to different types of people.
Kaita, Becca, and Sheri talk about the women who moved them to move.

Links in this episode:

The Balanced Life Sisterhood

The Balanced Life on Instagram

Recommended reading:

Caged Lion by John Howard Steel

Favorite beauty products:

Thrive mascara

Biossance Squalane Moisturizer

Rosehip Oil

67: 7 Lessons from Women in My Life Mar 09, 2022

Show notes

March is Women's History Month and in honor of that, we will be spending this month focusing on and appreciating the women who move us to move.

The women in Robin's family had a very profound influence on her direction and purpose in life. They moved her to move, motivated her to live an active and purposeful life, and helped shape and create the woman she is today.

In today's episode, Robin shares seven life-changing lessons she learned from the women in her family. She dives into the power of unconditional support. She talks about the power of living an active lifestyle and the value of keeping a sense of humor in tough times. She also discusses the women who paved the way for her generation and explains why we should never take our health for granted or let stigma and shame define us.

Robin hopes that acknowledging and celebrating those women and sharing some of the lessons they taught her helps motivate you to take action toward becoming the woman you would like to be. Stay tuned today as Robin highlights some of the transformative lessons she learned from the women in her family!

Show highlights: what you can look forward to in this episode!

The practical ways in which Robin's mom showed her what it means to be supported, even when it made her uncomfortable or was something she would not have done herself.
How the unconditional support Robin received from her mom helped her kickstart her Pilates career.
The way that Robin's mom taught her that she could work and follow her dreams and still be an excellent mom.
The powerful lesson Robin remembers learning from her late Aunt Judy.
How her Aunt Judy modeled what it looked like to live an active lifestyle through all seasons of life.
The lessons Robin learned from her remarkable grandma, Linda.
How keeping a sense of humor can help you through the most challenging times.
How Robin learned never to take her health for granted.
Why you should never let stigma and shame define you.
The power in bringing issues of mental health or addiction to light.
Robin talks about the brave and strong women who paved the way for future generations.

Links in this episode:

Join Move Together: 5 days of Pilates + Motivation

The Balanced Life on Instagram

Episode 40: How I overcame paralyzing anxiety

Episode 62: Mental health check-in

66: The Healing and Restorative Power of Pilates with Lindy Royer Feb 23, 2022

Show notes

Pilates offers an array of unique opportunities to grow in your physical, mental, and spiritual journey. Unlike other workouts, it's a form of mindful movement. In today's episode, Lindy Royer, Physical Therapist, Pilates Instructor, and Robin's mentor and friend, shares her journey of coming to know and practice Pilates. Robin and Lindy discuss the power of the brain, rewiring our brains through mindfulness, creating a positive space in Pilates, and the mechanics of pain. Join Robin and Lindy for a unique insight into Lindy's work and her experience as a mindful teacher and physical therapist. Show Highlights:

Lindy shares her backstory
Lindy discusses how she changed her life after her divorce and years of alcohol abuse
Pilates was reintroduced to Lindy during her rehabilitation and she's never looked back
Robin and Lindy discuss the internal journey of Pilates
Lindy shares the benefits of incorporating Pilates into your daily routine
We have the power to rewire our brains
What is pain and what causes it
The importance of learning It's important to learn to listen to your body.
How Pilates has impacted Lindy's life off the mat

Links:

Try Pilates with The Balanced Life Sisterhood Click here to start your 7-day FREE trial!

The Balanced Life

The Balanced Life on Instagram

Lindy's Email

Lindy's Website

65: Self-Love Guided Meditation Feb 16, 2022

Show notes

Welcome to this bonus episode of The Balanced Life podcast. Today's episode is a guided meditation with Robin Long herself. Robin walks you through mindful practices to relax and appreciate your body. This meditation is quick, simple, and elevating. Join Robin in this conscious practice of self-love, breath work, mindfulness, and relaxation.

Show Highlights:

Robin shares how meditation can help you improve your health, strengthen your self-esteem and love your body
Take deep breaths and pay attention to how you feel throughout your body
Pay attention to the rhythm of your thoughts
Take a moment to tell your body "thank you" for everything it does for you
Repeat positive affirmations

Links:

Join The Balanced Life Sisterhood today for more wellness, encouragement + Pilates. Click here for a FREE 7-day trial!

64: What Does it Mean to Love Your Body? Feb 09, 2022

Show notes

No matter what your body looks like, what you're going through, or what you've been conditioned to feel, we can learn to love our bodies in every stage of life.

Learning to love yourself doesn't have to mean that you like how you look ALL the time or you're the most confident person in the room, but it DOES mean constantly making choices that benefit your health and wellness. The first step learning to put yourself first. Join Robin in this insightful episode to learn how she's learned to love her body and how you can too.

Show Highlights:

Telling people to "just love their bodies" can often make the process even harder
Loving your body is less about your physical appearance and more about showing love to your body
It's important to reflect on our self-dialogue because we often have negative self-talk towards ourselves that we would never reflect on someone else
What is your gut reaction when you think about your body?
We should assess our habits and behaviors that reflect whether we love and care for our bodies or are sabotaging ourselves
When you get into a flow of making decisions that are best for you, you get into a rhythm instead of constantly feeling like you're working against yourself

Links:

Try The Balanced Life Sisterhood FREE for 7 Days!

The Balanced Life

The Balanced Life on Instagram

63: Simplifying Nutrition + Our Mindset around Food with Tamar Samuels of Culina Health Jan 26, 2022

Show notes

Welcome back to The Balanced Life podcast! To kick off this new season, we're focusing on nourishment and our relationship with food. This can be a complex subject for many of us, which is why we're looking at how to take a well-rounded and less complicated approach to food and nutrition. In this episode, we're joined by Tamar Samuels from Culina Health, who shares ways to enrich our overall wellness with practical and realistic advice.

Tamar is a dietician, nutritionist, and co-founder of Culina Health who takes a holistic approach to help individuals heal their relationship with food. She discusses what causes inflammation, how to improve your sleep, easy additions to your diet, and so much more. Join Robin in this insightful and enriching conversation with Tamar.

Show Highlights:

What is inflammation and how does it affect our bodies?
Foods that cause inflammation + foods that help reduce inflammation
The difference between Omega-3 and Omega-6
How what you eat can impact your sleep and ways to improve it
Adding to your diet instead of restricting
The difference between a dieting mentality and making healthy changes
The importance of making nutrition accessible

Links:

Get started with a 7-day free trial to The Sisterhood + get a free 4-week meal plan!

Recipe Central

Follow The Balanced Life on Instagram

Learn more about Culina Health

Follow Culina Health on Instagram

Follow Tamar on Instagram

62: Mental Health Check-In...Let's Chat Oct 13, 2021

Show notes

Mental health is often left out of the conversation when it comes to health and fitness. However, with as many people as it impacts and the struggles that many people face due to its severity, it's important that we destigmatize it and normalize the experience. As someone who has struggled with anxiety, Robin is very passionate about supporting both physical and mental health at The Balanced Life.

In this conversation, Robin shares statistics about mental health, the importance of it, and ways we can work to improve our own mental health. She discusses the strategies she uses to regulate her anxiety and tangible tips you can use to support yourself or others who are experiencing it.

Show Highlights:

Mental and emotional health are intertwined and we have to care for both.
Statistics about mental health and why it's important to normalize it.
Robin shares her experience with anxiety and how therapy has been transformative for her experience.
How Pilates can help regulate both physical and mental health.
How the media we consume has an impact on our mental and emotional health.
Trying our best to give ourselves grace over guilt when it comes to sleep can improve the mental stress of daily life.
Counseling and therapists are great resources to get on a better path towards overall health.

Links:

The Balanced Life

Pilates Strong: a FREE 5-Day Pilates Challenge

The Balanced Life Sisterhood

The Balanced Life on Instagram

Episode 40

Robin's favorite decaf coffee

Telehealth Counseling Services: BetterHelp

Telehealth Counseling Services: Talkspace

Raising Worry-Free Girls by Sissy Goff