Struggling with low energy, poor sleep, or constant stress? 😫

In this episode of Balance Banter, Kristie Lengel shares the 5 life-changing habits that transformed her mental and physical well-being—just in time for her 36th birthday! From reducing caffeine and unplugging from social media to improving sleep routines and taking mindful walks, these small but powerful habits can help you feel more energized, focused, and balanced.

Tune in to discover how simple daily shifts can create massive positive change in your life! 🙌🏼

🌿 Learn more about my NEW Functional Nutrition services! ==> https://balanceworkoutapp.com/nutrition/

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Have you ever felt trapped in a cycle of extreme dieting, food fear, or guilt around what you eat? In this episode of Balance Banter, Kristie opens up about her personal battle with chronic illness and how it led to an unhealthy relationship with food.

After years of restrictive diets, elimination plans, and fear-based eating, she discovered that true healing wasn’t about cutting out more foods—it was about adding the right nutrients and shifting her mindset. Learn how she’s rebuilding her approach to nutrition by focusing on nourishment over restriction and how you can do the same.

Whether you’re dealing with food sensitivities, diet culture burnout, or emotional eating, this episode will empower you to create a balanced, sustainable relationship with food. Tune in now! 🖤

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Staying on track with healthy eating doesn’t have to be overwhelming! In this episode of Balance Banter, Kristie shares 8 practical nutrition tips designed for busy schedules! 🥦

Learn how to:

• Plan easy meals
• Use smart grocery shopping strategies
• Prep ahead with batch cooking
• Keep healthy snacks on hand

So, you can make balanced choices without the stress. Whether you’re juggling work, family, or a packed calendar, these tips will help you eat well and feel great without spending hours in the kitchen. Tune in now and start simplifying your nutrition routine today! 🛒

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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What if reaching your goals didn’t feel like a chore? 🤔

 In this episode of Balance Banter, Kristie introduces the concept of ‘gamifying’ your goals—turning everyday tasks into a fun and motivating challenge! Discover why small, realistic milestones work better than massive, overwhelming goals, and how creating enjoyable incentives can keep you on track. Whether you're working on fitness, nutrition, or personal development, this mindset shift will help you stay consistent, engaged, and excited about progress. Tune in to learn how to trick your brain into success and start making your goals feel easier today! 💪🏼

🌿 Learn more about my NEW Functional Nutrition services! ==> https://balanceworkoutapp.com/nutrition/

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Is too much cardio holding you back from your weight loss goals? In this episode of Balance Banter, Kristie Lengel breaks down why excessive cardio might be doing more harm than good and how it can lead to elevated cortisol levels, increased belly fat, and slowed metabolism.

Discover why strength training is the game-changing exercise your body needs to burn fat, build lean muscle, and improve your overall health. Kristie shares practical tips for balancing cardio with strength training, managing stress, and building a workout routine that actually supports your weight loss and wellness goals. Tune in to learn how to work smarter, not harder, and make 2025 your strongest year yet! 💪🏼

Research References:

• Hackney, A. C. (2006). Stress and the endocrine system in athletes: The role of cortisol. International Journal of Sports Medicine.
• Davidson, L. E., Hudson, R., Kilpatrick, K., et al. (2009). Effects of exercise modality on insulin resistance and functional limitation in older adults. Archives of Internal Medicine.

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Are your New Year’s resolutions setting you up for success or failure? In this episode of Balance Banter, Kristie Lengel breaks down the importance of setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-Bound—for your fitness, nutrition, and wellness journey in 2025! 🎯

Discover why vague goals like 'I want to lose weight' or 'I want to eat less sugar' often fall short and learn how to reframe them into actionable steps you can actually achieve. 💪🏼

Tune in for practical strategies to set goals that stick and make 2025 your most balanced and successful year yet! 

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Struggling to stick to your workout routine every New Year? 👎🏻 In this episode of Balance Banter, Kristie shares 5 proven tips to help you build an exercise routine that lasts beyond January! Whether you're a busy mom, a frequent traveler, or someone just starting out, these practical strategies will help you prioritize your health and stay consistent all year long. Plus, discover how the Balance App can simplify your fitness journey with flexible, 30-minute workouts designed to fit your lifestyle. Tune in now and make 2025 your healthiest year yet!

Balance App Memberships are 50% off until January 5th, 2025! Start 2025 strong! 💪🏼 ==> https://balanceworkoutapp.com/

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In this episode of Balance Banter, Kristie dives into a crucial but often overlooked topic: thyroid health. If you’ve been dealing with unexplained weight gain, low energy, mood changes, or constant chills, it could be your thyroid—but is it being properly tested? Many standard thyroid panels miss key markers, leaving women frustrated and without answers! 😠

Learn about the full thyroid panel you should request and why these tests are essential for getting the complete picture of your thyroid health. Kristie also shares actionable tips on advocating for yourself with your healthcare provider and where to seek support if your concerns aren’t being addressed.

Don’t let unexplained symptoms go unchecked—tune in to empower yourself with the knowledge you need to take control of your thyroid health today! 🦋

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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In this episode of Balance Banter, Kristie shares practical tips for staying balanced during Thanksgiving and the holiday season! 🦃 Whether you’re hosting the feast, indulging in your favorite treats, or navigating a packed schedule, these strategies will help you maintain your wellness goals without sacrificing joy!
 
Learn how to let go of perfectionism, indulge mindfully without derailing your healthy habits, stay active with simple movement routines, and practice mindfulness to truly enjoy the season. Tune in to discover how to embrace the holidays with a balanced mindset and finish 2024 feeling your best! 💪🏼

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Are you struggling with ADD/ADHD symptoms and looking for natural ways to enhance focus and productivity? In this episode of Balance Banter, Kristie dives into nutritional strategies that can make a real difference. Learn how going gluten-free, removing artificial food dyes like Red Dye No. 40, and stabilizing blood sugar levels can help manage ADD/ADHD symptoms and improve overall well-being!🧠

Whether you’re on medication or not, these holistic interventions can complement your approach and boost your results. Tune in for practical tips and insights to start feeling more balanced today!

Stelo Continuous Glucose Monitor ==> https://www.stelo.com/en-us

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Why is it so hard to lose weight, even when you're eating clean and exercising regularly? 😡 In this episode of Balance Banter, Kristie dives deep into 6 root causes of weight loss resistance that often go unnoticed. She provides practical, holistic solutions to help you overcome these barriers and achieve your health goals. Tune in to uncover what's holding you back and how you can finally make progress on your weight loss journey! 🙌🏼

And as mentioned in this episode, follow this link to download your FREE GUIDE for maximizing your metabolism and balance your hormones! ==> https://balanceworkoutapp.com/sleep-schedule/

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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With the holidays right around the corner, finding time for exercise can feel even more challenging! In this episode of Balance Banter, Kristie dives into practical strategies to help you prioritize fitness and nutrition, even as life gets hectic with holiday schedules and travel. 💪🏼

Learn how to increase time awareness, eliminate distractions, and establish a routine that will help you maintain your progress. Start nailing down your Balance routine NOW so you can stay on track through the busiest season of the year! 🎄

Download Your FREE Guide: Maximizing Your Metabolism & Regulating Your Hormones with a Sleep Schedule! ==> Download Here! 🔗

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Curious about intermittent fasting? In this episode of Balance Banter, Kristie breaks down the 3 key benefits and 3 potential drawbacks of IF. From improved metabolic health to possible nutrient deficiencies, learn everything you need to know before jumping into this wellness trend! ⏲️

Download Your FREE Guide: Maximizing Your Metabolism & Regulating Your Hormones with a Sleep Schedule! ==> Download Here! 🔗

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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In this episode of Balance Banter, Kristie explores the key differences between counting macros and focusing on whole food nutrition. After years of prioritizing numbers during her bodybuilding career, Kristie shares how her healing journey reshaped her perspective on nutrition. Learn why eating nutrient-dense, unprocessed foods is crucial for improving energy levels, digestion, and overall well-being. Discover how to shift from macro-counting to nourishing your body with real, whole foods. Plus, get a sneak peek at new healthy recipes added to the Balance app! Tune in for practical tips on achieving sustainable wellness through quality nutrition! 🌿

Download Your FREE Guide: Maximizing Your Metabolism & Regulating Your Hormones with a Sleep Schedule! ==> Download Here! 🔗

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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 Do you struggle with emotional eating? 🍪 You're not alone! In this episode of Balance Banter, Kristie breaks down the reasons behind emotional eating and shares actionable steps to overcome it. Learn how to identify your triggers, manage stress, and develop healthier habits. Tune in to take control of your eating habits and find balance in your life! 💪🏼

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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In this episode of Balance Banter, Kristie discusses the top reasons why strength training is vital for women. 💪🏼 She explores how lifting weights can prevent osteoporosis, increase metabolism, and improve mental health. Plus, Kristie shares additional benefits like enhanced functional strength and hormone balance. Tune in to find out why you should make strength training a key part of your balance routine!

🔥 Incorporate Strength Training into Your Balance Routine: Start Your FREE  30-Day Trial Today! ==> The Balance App 

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In this episode, Kristie dives into three key balance habits that many of us struggle with: maintaining a consistent sleep schedule, managing social media scrolling, and resisting the urge to unwind with a drink. Join us as she explores personal stories and practical strategies to overcome these common challenges. 💪🏼

Key Topics Covered:

1. Consistent Sleep Schedule: Learn effective techniques to regulate your sleep, including morning sunlight exposure, tart cherry juice, and evening relaxation tips.
2. Social Media Scrolling: As social media becomes integral to our lives, it's easy to get lost in endless scrolling. Kristie shares actionable tips to manage screen time using app limits, downtime features, and mindful usage.
3. Drinking to Unwind: Explore the subconscious habit of reaching for a drink after a long day and discover healthier alternatives like meditation, CBD seltzers, and magnesium drinks.

Whether you're healing from health issues, trying to be more mindful of your screen time, or looking for healthier ways to relax, this episode offers valuable insights to help you find balance in your daily life!

Don't forget to subscribe and leave a review. Your feedback means the world to us! 🖤

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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To celebrate almost 2 years of biweekly episodes, let's revisit the very first episode of Balance Banter for any new listeners out there! Discover the true meaning of Balance as Kristie shares her personal story and struggles, her journey to wellness, and the birth of the Balance brand! 🖤

Kristie eats, sleeps, screams, and BLEEDS #Balance! Hear her inspiring story and learn how she can help guide you to a healthier lifestyle filled with grace and self-love. Don’t forget to leave a review and subscribe to the podcast for more wellness tips and inspiration! 🙌🏼

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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 Are you ready to discover the missing link in your Balance journey? In this episode, Kristie delves into the vital role of spiritual health in achieving true balance. If you're feeling unmotivated despite following your daily routine, this episode is for you! Kristie shares personal insights and practical tips on how to replenish your spirit. Learn how doing a little less can actually propel you further on your path to health and happiness. Tune in to reconnect with your spirit and transform your life! 🌿

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Prioritizing sleep isn't a luxury—it's a necessity for your health and well-being!🌙 If you're ready to wake up feeling refreshed and energized, tune into this episode, where Kristie dives into essential tips for maximizing your sleep.

Don't miss out on these valuable tips to help you find better balance and wake up rejuvenated. Click the link to listen now and subscribe to the Balance Banter Podcast for more insightful episodes!

Sleep Support Supplement in the Balance Fullscript Dispensary ==> Magnesium L-Threonate
*Always check with your doctor prior to starting any new supplements*

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Join Kristie as she dive deeps into the inspiring journey of Sarah Beachkovsky, a powerhouse who has seamlessly balanced the roles of a former D1 softball player, international finance professional, and high school football coach. Now an Executive Director at the Center for Lowcountry Hospitality Education, Sarah shares her story of overcoming adversity and finding strength in the face of challenges.

In this episode, Sarah opens up about:

• Personal Insights: A glimpse into her current life, juggling multiple high-stakes roles.
• Imposter Syndrome: Strategies for women feeling they aren’t “enough” in male-dominated fields or executive positions.
• Adversity & Strength: Personal stories of overcoming significant challenges and the lessons learned.
• Balancing Roles: Tips for managing demanding responsibilities without burning out.
• Building Confidence: Practical advice for women to develop self-compassion and confidence in their journeys.

Don't miss this engaging conversation filled with actionable insights and motivational moments. Tune in to learn how to harness your inner strength and thrive in all aspects of your life!

📷 Follow Sarah! ==> Instagram
💌 Email Sarah! ==> SBeach@uscb.edu

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Ready to unlock your leadership potential? 🎙️ In this episode of the Balance Banter podcast, I dive deep with Steve Curran, Founder and Managing Partner of Khaki Consulting and retired US Navy Chief Petty Officer. With over 30 years of leadership experience, Steve shares invaluable insights on how busy women and moms can apply military leadership principles to manage their households effectively! 💪🏼

Curious about building your own Leader’s Toolkit? Want tips on balancing personal goals while leading your family? Feeling overwhelmed by your daily responsibilities? Steve's got you covered! 

Don’t miss this inspiring conversation—tune in to discover how to take charge of your life and household with confidence and grace. Click the link to listen now!

To Find Steve:

• LinkedIn
• Website
• Instagram

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Are you tired of feeling lost in the sea of diet advice? In this week’s episode of the Balance Banter podcast, we're diving deep into the basics of nutrition that they never taught us in school!🥦

Join me as I break down the mystery of macronutrients and how they truly fuel your body. Forget the guilt over that slice of pizza and the pressure to eat certain foods just to lose weight. I’m here to teach you what carbs, proteins, and fats actually do for you! 🍕

We'll explore:

• The real deal about macronutrients and why your body needs them.
• How to rethink your food choices beyond “good” and “bad.”
• The concept of nutrient density and why it matters for your health.

Let’s transform your approach to eating and help you make food choices that support your goals, whether it’s losing weight, gaining muscle, or just feeling better overall! 

Tune in now and start making more informed, guilt-free choices! 🎧

Don't forget to leave a quick review if you enjoyed the episode. Your feedback means the world to me! 

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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Tune into this episode of "Balance Banter" as Kristie shares easy tips for staying Balanced all summer long. Whether you're vacationing or staying home, discover how to integrate fun physical activities, manage healthy eating on the go, and maintain essential wellness habits.

Highlights include:

• Fun ways to keep active without a gym 🚴
• Tips for smart, healthy eating while traveling 🍏
• Importance of hydration and rest during your break 💧

Plus, get all the details on the "Waist Away in May" challenge, featuring a 4-week meal plan, daily workouts, a free consultation with Kristie, and an invite to our Mother’s Day Yoga event. Hurry, memberships are 50% off through May 5th! ==> https://www.balanceworkoutapp.com/waist-away

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Discover the surprising secrets to wellness success in this episode of Balance Banter! 🖤

Join host, Kristie Lengel, as she unpacks the top three strategies her most successful clients use to thrive. From adopting a positive mindset to redefining success beyond the scale, and managing stress creatively, this episode will inspire you to transform your approach to health and balance. Tune in to learn how simple changes can lead to significant outcomes in your journey towards a more vibrant, balanced life! 🙌🏼

Feeling Overwhelmed and Exhausted? Start My FREE 7-Day Healthy Habit Challenge Today! 🔥==> https://balanceworkoutapp.com/healthy-habit-challenge/

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