Move Grow Rise

In this episode of the Move Grow Rise podcast, host Jade Twombly interviews Katie Carbee, founder of Mountain Mama Fitness. They discuss the importance of a holistic approach to fitness that encompasses both physical and mental wellness. Katie shares her personal fitness journey, common misconceptions about diet and exercise, and the critical role nutrition plays in achieving fitness goals. The conversation emphasizes the significance of meal prep, the necessity of protein, and the importance of being honest about one's eating habits. Listeners are encouraged to find a balanced approach to nutrition and fitness that works for them, and to connect with Katie or Jade for support on their health journeys.Takeaways- Modeling healthy behaviors for children is crucial.- Nutrition is just as important as exercise for fitness goals.- Meal prep can simplify healthy eating and save time.- Protein intake is often insufficient, especially for women.- Honesty about eating habits is key to achieving fitness goals.- Eating whole foods supports overall health and wellness.- Fiber is essential for digestive health and should be prioritized.- Finding what works for your body is essential for success.Reach out to Jade for nutrition support at www.moveholistichealthandnutrition.com or @moveholistichealthandnutrition on Instagram!Reach out to Katie for personal training at www.mountainmamafitness802.com or @mountainmamafitness802

Episode Summary: Welcome back to the Move Grow Rise podcast! In this episode, we explore practical, science-backed tools to help you calm your nervous system, reduce stress, and feel more grounded in your everyday life. Jade shares personal stories, explains the fascinating science behind stress and the nervous system, and offers three simple strategies you can start using right away to feel calmer, faster.Whether you're a busy mama, a caregiver, or someone craving more peace and presence, this episode is for you.What You’ll Learn:What nervous system regulation is and why it matters for your healthThe difference between fight-or-flight (sympathetic) and rest-digest-recover (parasympathetic) statesHow the vagus nerve plays a key role in calming your bodyThree practical tools to reset your nervous system:Breathwork: Box breathing and extended exhale techniquesCold Water & Temperature Shifts: Activating the dive reflex to calm stress fastGrounding Through Touch + Movement: Simple ways to feel safe and supported in your bodyWhy nervous system regulation isn’t a luxury—it’s a biological needEpisode Highlights:A real-life story about toddler tantrums and the power of deep breathingThe science behind chronic stress and its impact on your bodyBreathwork you can do anywhere: in the car, at work, or before mealsHow splashing cold water on your face (yes, really!) helps regulate your moodGrounding tips for when you're overwhelmed or anxiousA gentle reminder that slowing down is necessary, not optionalQuick Takeaways:“I am here. I am safe. I am supported.” Use this affirmation anytime you need a nervous system reset.Small mindful moments throughout the day can rewire your brain and body for calm.Connect with Jade:Instagram: @movegrowrisepodcastWebsite: Move Holistic Health & NutritionIf this episode resonated with you: Please leave a review, share with a friend, or tag me on Instagram. Your support helps this show grow and helps others find these resources too.Remember: You’re safe. You can slow down. Your body knows how to come back to balance.Citations:American Psychological Association. (2018). Stress effects on the body.Ma, X. et al. (2017). Diaphragmatic breathing.Bremner, J.D. et al. (2020). Vagus nerve stimulation study.Kever, A. et al. (2015). Self-touch and emotional regulation study.

📋 Episode Summary:What if building better habits didn’t mean adding more to your plate—but noticing what’s already there?In this episode of the Move Grow Rise Podcast, I’m diving into a powerful mindset shift called habit stacking—a gentle, intuitive approach to creating lasting wellness routines by layering small changes onto the rhythms you’re already living.We’ll talk about why new habits are so hard to build (spoiler: it’s not about willpower), how your nervous system plays a role in habit formation, and how to work with your body—not against it—when trying to feel better in your daily life.Whether you're a busy professional, a mindful mama, or reconnecting with your health after years of stress or hustle, this episode will help you move forward with more trust, more ease, and more clarity.Why traditional habit advice often backfires (and what to do instead)The neuroscience behind habit stacking and “anchor habits”How to observe your current routines with curiosity, not judgmentSimple, realistic ways to build health-supporting habits into your dayWhy awareness—not intensity—is the key to lasting changeWhat it means to “do hard things, gently”"What are 3 things I already do daily that I could gently build upon?"Pick one habit that’s already part of your day, and ask:👉 How can I add a moment of nourishment to this?Move Holistic Health WebsiteFollow me on Instagram → @movegrowrisepodcastIf this episode resonated with you, share it with a friend or tag me on Instagram with your favorite takeaway. And don’t forget to subscribe so you never miss an episode that supports your journey toward realistic, root-cause wellness.

Struggling to make healthy meals for your family without cooking separate dishes for everyone? You’re not alone—and this episode will help you breathe easier at dinnertime. Nutritional Therapist, Jade Twombly shares practical tips and real-life stories to help you create simple, nourishing meals for the whole family—without turning into a short-order cook. Whether you're dealing with picky eaters, dietary needs, or the 5:30pm “what’s for dinner?” scramble, this episode offers fresh, judgment-free solutions.What You'll Learn:Why family mealtimes feel so hard—and why it’s not your faultThe truth about “family-friendly meals” (hint: they’re not Pinterest-perfect)Simple, healthy meal ideas that work for toddlers, kids, and adultsHow to reduce mealtime stress and cook with more intentionTips for getting your kids involved in the kitchenHealthy Meal Ideas From This Episode:Taco Night – Ground meat or beans + toppings + grain basePasta with a Twist – Veggies + protein + clean sauceSheet Pan Dinners – Protein + veg + starch = minimal cleanupWant these in a printable format? 👇📥 Download your FREE Family Meal Night Planner: Click HereOr DM me “Family Meal Night” on Instagram: @movegrowrisepodcastNeed More Support?Check out my signature programs, EVOLVE & TRANSFORM for personalized guidance:🌿 www.moveholistichealthandnutrition.comNext Week on the Podcast:Self-Care for People Who Don’t Have Time for Self-Care – because burnout isn’t a badge of honor.Let’s Connect:Instagram: @movegrowrisepodcastWebsite: moveholistichealthandnutrition.comIf this episode helped you, share it with a friend or tag me on Instagram so I can cheer you on! 💛Sending you big hugs, full plates, and lots of grace.

In today’s episode, we’re diving deep into something that every high-achieving, growth-minded human faces from time to time — self-doubt. Whether it’s at work, in relationships, or while chasing big goals, that little voice in your head saying “You can’t do this” can be so loud. But here’s the truth — it doesn’t have to run the show. In this episode, I share:A very personal story of self-doubt (cue: postpartum, a big move, starting over, and a half-marathon dream 🏃‍♀️💪)Why self-doubt is a totally normal (and even helpful!) survival responseThe sneaky ways self-doubt and impostor syndrome show up in everyday lifePractical ways to rewire your mindset and build real, lasting confidenceYou’ll learn how to:Reframe limiting beliefs (like “I can’t do this” → “I haven’t done this yet”)Start gathering evidence that you are capable (spoiler: action is magic)Use visualization and embodiment techniques to step into your next-level selfQuiet the self-doubt voice and build your own story of resilience and confidenceThis episode is for you if you’ve ever:Second-guessed a decision (hello, parenting/relationships/career moves)Avoided speaking up or stepping up out of fearFelt like a “fraud” despite how hard you’ve workedNeeded a reminder that you are already enough — and so worthy of growth✨ Remember: Your brain is wired to keep you safe, not necessarily to help you thrive. But YOU get to choose a different story. And bestie, I believe in you.Resources & Mentions:Taylor Swift (always a vibe for a long run 🎶)GU Energy Gels (yes, I tried them for the first time!)My running besties, John & Olivia 🏃‍♂️🏃‍♀️Let’s grow together — hit play, and let’s rewrite the self-doubt script 💫👉 Tag me on Instagram @MoveGrowRisePodcast and share how you're choosing confidence today! #southernvermont #burlington #chestervt #monshiremuseam

Welcome back to the Move Grow Rise Podcast – your space for real talk, deep growth, and rising into the fullest version of yourself.In today’s episode, we’re getting into something that every growth-minded human bumps up against: the difference between self-discipline and motivation, and why one will carry you so much further than the other. We’ll also talk about what it really means to invest in yourself, beyond the buzzwords, and how doing so can radically shift your life.✨ Here's what you'll hear in this episode:What the difference is between motivation and disciplineThe true power of discipline – and how it helps build trust with yourselfHow investing in yourself (time, energy, money, mindset) creates massive ripple effectsPractical tips to start shifting into a person who invests in theirselves.This is your permission slip to stop waiting for the “perfect moment” and start showing up for the life you say you want – one choice at a time.If you love this episode, give us a 5-star review and share this episode with a friend. Follow us on Instagram and TikTok @movegrowrisepodcast

Welcome back to the Move Grow Rise podcast! I’m your host, Jade, and today we’re diving into burnout—what it is, why it happens, and how to recover without losing momentum. If you’ve been feeling exhausted, overwhelmed, or unmotivated, this episode is for you. I’ll be sharing insights from personal experience, stress research, and expert recommendations to help you regain balance and prevent burnout in the future.What You’ll Learn in This Episode:🔥 Signs you might be experiencing burnout📖 The history of burnout and how our modern lifestyle contributes to it🧠 The science behind chronic stress and cortisol overload❌ Myths about burnout recovery (hint: a vacation won’t fix it!)✔️ How to identify your personal burnout triggers🛑 The importance of setting boundaries and saying no💆‍♀️ Small, sustainable habits to restore energy and prevent burnout⚡ How to maintain momentum without sacrificing your well-beingIf this episode resonates with you, please take a moment to leave a review! Your support helps this podcast grow and reach more people who need it.Let’s connect!📲 Join our Community on Instagram: @movegrowrisepodcast🎧 Listen now and start your journey to sustainable energy and balance!