Episode Archive - Kristi Hujik

Episode 18: Championing Change: Angela Garcia’s Mission to End Bullying and Spread Kindness

Ripple Effect Connection

Episode 18: Championing Change: Angela Garcia's Mission to End Bullying and Spread Kindness

00:00 / 32:46

This special Masters edition of the podcast goes well beyond golf. This episode features Angela Garcia, wife of professional golfer Sergio Garcia, and her passionate advocacy for change. Angela discusses her efforts in eradicating bullying through the UGLI foundation, providing vital resources and action steps for victims, and an avenue to choose kindness. We also talk about life on the LIV golf tour as parents, the uptick in attention on women’s sports, and the many philanthropic efforts of the Sergio and Angela Garcia Foundation.

0000 Intro
0228 Angela’s background in golf and as a broadcaster at NBC, Fox Sports and Golf Channel
0408 Sergio Garcia as a dad
0442 Balance brought to the Garcias with life on the LIV tour
0630 The professional golf world coming together at majors
0815 What is the UGLI Foundation and how it was created
0920 Anti-bullying message end bullying forever
1130 Partnership with David’s Legacy Foundation impact in Texas
1327 UGLI chats and influence at schools
1532 Importance of resources and action steps for those affected
1625 Vision for the future of the UGLI Foundation
1844 What goes into creating a charitable endeavor
2038 Sergio and Angela Garcia Foundation fundraising event ForeATXKids
2402 Saving municipal golf courses in Austin, Texas area
2502 Impact of golf on kids and growing the game
2544 Steps for a parent if your child has been bullied – take the anti-bullying pledge
2858 Rise of women’s sports and Caitlin Clark influence

Connect with Kristi Hujik:
Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter
Full Show Notes

Connect with Angela and Sergio Garcia:
UGLI Foundation Website
UGLI Foundation on Instagram, and on X
Take the anti-bullying pledge
@TheAngelaAkins on X
@theAngelaGarcia Instagram, TikTok
@thesergioGarcia on Instagram, X, and TikTok
ForeKidsATX Website

Ep 17: The Yellow Brick Road to Healing Multiple Sclerosis with Leslie Wingrowich

Ripple Effect Connection

Ep 17: The Yellow Brick Road to Healing Multiple Sclerosis with Leslie Wingrowich

00:00 / 41:42

Description: Author Leslie Wingrowich shares her incredible story of triumph over multiple sclerosis. From receiving a grim diagnosis and being told she’d never walk again to creating a roadmap for others facing similar challenges, Leslie’s courage and determination shine through. Discover how she’s using her own experience to guide others along the path to healing from autoimmune disease.

00:00 Intro
02:23 Leslie’s background in the medical field as a nurse in trauma and ICU
04:23 Circumstances of her Multiple Sclerosis diagnosis
07:24 Peeling back the layers of why she was diagnosed with MS
09:19 What to do when the check engine light comes on
10:38 Putting together a book and a guide for those diagnosed
11:55 Sexual trauma involved for multiple sclerosis patients
14:50 Her timeline for healing from Multiple Sclerosis
15:45 Changing her diet to promote healing
16:55 Not anti-pharma but not relying on a band aid
18:26 Why she wrote a book and guidelines to help others
21:00 Having a vision
22:43 What we put into our body and mind importance
24:30 How to not be stuck and allowing the body to heal
26:28 Leaky gut meaning and impact in autoimmune diagnosis
27:41 Problems lie in our patterns
29:02 How the medical industry views impact of food
30:46 Being told that food didn’t matter for success
34:28 Being in control of your own healing
36:00 Focusing on sleep and self love
37:23 Dealing with the autoimmune diagnosis
38:49 Yellow brick road to healing

Connect with Kristi Hujik:
Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter
Full Show Notes

Connect with Leslie Wingrowich:
Leslie Wingrowich’s Book “Live Like You’re Not Scared”
Follow Leslie Wingrowich on Instagram
Follow Leslie Wingrowich on Facebook
www.lesliewingrowich.com

Other Resources
Living Proof on Amazon Prime
Dr. Terry Wahl’s Protocol

Ep 16: Achievable and Affordable Healthy Eating For Your Family with Autumn Michaelis

Ripple Effect Connection

Ep 16: Achievable and Affordable Healthy Eating For Your Family with Autumn Michaelis

00:00 / 48:39

Description: Recipe creator and super mom of 5 boys, Autumn Michaelis tackles the topic of overwhelm and healthier eating for busy families. With heartfelt insights from her own journey, she offers practical tips, tricks, and budget-and-kid-friendly resources, helping to make healthier eating both achievable and affordable for all.

00:00 Intro

03:07 Autumn’s why and her health journey

06:30 Lessons taught by Whole30

09:22 Movement and workout approach and how it’s evolved

15:11 Transposing healthy eating to the family

21:10 Emotional story about her son’s transformation

23:08 How to do the experiment with your family

24:54 Making family eating budget-friendly

26:04 How to eliminate elitist mindset when eating healthy

28:20 DIY eating and recipes to help the family

30:35 Creating a family friendly and budget friendly cookbook

33:47 Involving kids in the kitchen and empowering families

36:05 Coping with the picky eaters

39:21 Resources to help busy families

40:11 Meal plans and shopping for your family

43:11 Most popular recipes for her family and that others love

45:29 How to connect and future projects

Connect with Kristi Hujik:
Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter

Full Show Notes for all episodes

Connect with Autumn Michaelis:
Autumn’s Website: https://wholefoodfor7.com/
Autumn’s Cookbook: https://wholefoodfor7.com/whole-food-for-your-family/
Whole30/Paleo Chik-fil-a Chicken Recipe
Meal Plans: https://wholefoodfor7.com/meal-plan/
Instagram: https://www.instagram.com/wholefoodfor7/

Ep 15: Coaches Corner: From Whole30 Client To UK Health Pioneer with Hazel Reichberger

Ripple Effect Connection

Ep 15: Coaches Corner: From Whole30 Client To UK Health Pioneer with Hazel Reichberger

00:00 / 37:55

Meet the UK’s first ever Whole30 Certified Coach, Hazel Reichberger. Hazel utilized the Whole30 to help her conquer type 2 diabetes and now our former client turned health coach is taking part in her own Ripple Effect by helping others. Hazel shares her thoughts on health and wellness, and unveils one of the most empowering and unforgettable mantras you will ever hear.

00:00 Intro
02:54 Using Whole30 to overcome thyroid issues and type 2 diabetes
05:08 Discovering Whole30 and experiencing it in the UK
08:51 Whole30 results after her first time
09:40 The value of community and coaching for a Whole30
11:58 How she found out she wanted to be the UK’s first coach
14:10 Helping others through the Ripple Effect and the free Fabulous After 50 Facebook group
15:29 Hazel’s favorite health mantra
18:27 Being the CEO of your own body and if it’s worth it
18:50 The value of doing Whole30 when it relates to clients
21:32 What she learned in her schooling from Institute Integrative Nutrition (IIN)
22:50 The value of primary food and the circle of life
24:15 Why her current health focus is strength training
28:20 Learning glucose hacks and blood sugar regulation
29:44 Ripple effect of passing simple hacks onto others to make it easier
31:11 Health focus in the UK and heart health
32:20 Foods she wishes were in the UK that we have in the U.S.
34:40 21-day program, a health initiative beyond Whole30

Connect with Kristi Hujik:
Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter
Full Show Notes

Connect with Hazel Reichberger:
Instagram

Resources Mentioned:
Free Strength Program in the UK
Circle of Life (IIN)
Free Health Network – Empowered Health
UK Whole30 Facebook Group
Fabulous After 50 Facebook Group

Ep 14: Coaches Corner: How Embracing Seasons Can Promote Healing and Longevity with Kelly Troup

Ripple Effect Connection

Ep 14: Coaches Corner: How Embracing Seasons Can Promote Healing and Longevity with Kelly Troup

00:00 / 38:41

Discover the power of seasonal adjustments for longevity and healing, all without spending a dime. Look through the primal lens of our ancestors for the clues to unlock the potential of your body. From light to air quality to water to the food we eat, learn how to optimally prime your body for each season with Functional Nutrition Practitioner Kelly Troup.

00:00 Intro

02:13 Why she practices in the functional medicine world

07:30 Embracing the seasons promoting healing and longevity

08:10 Digging deep into ancestral and primal roots

09:52 Evaluating environment: air quality, light, food, metabolic pathways

11:46 Using winter as a time of rest and healing

14:22 Winter as a time of planning and renewal

15:05 How to prep for summer during spring

17:10 Meat and fats during winter and vegetables and detox in spring

18:55 Summer the time for challenge, activity, sun and growing muscle

20:56 Matching biohacks to the season

22:14 Preparing for fall and making transition to winter

24:12 Geography and living in the south changing the seasonal approach

26:07 Preserving heat in winter and relationship with nature

27:19 Light and circadian rhythm and light spectrums

29:10 Evening wind down and effect of blue light

30:35 Absorbing light improving eyesight

31:31 Recycling ancestral roots to heal

33:00 Plant nutrients vs. animal nutrients

35:53 Drinking dead water

Connect with Kristi Hujik:
Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter

Full Show Notes www.kristihujik.com/podcast

Connect with Kelly Troup:
Instagram: @therealfoodrevol

Ep 13: Coaches Corner: Habit Hacks, Guilt-free Self Care, and Transformative Change For Working Moms & Entrepreneurs With Emily Nichols

Ripple Effect Connection

Ep 13: Coaches Corner: Habit Hacks, Guilt-free Self Care, and Transformative Change For Working Moms & Entrepreneurs With Emily Nichols

00:00 / 39:23

00:00 Intro

02:33 Emily shares her why

03:51 Emily coaches you on how to start a new habit

05:42 Dangers of all or nothing mentality

10:04 5-step habit change method

15:49 Importance and value of habit tracking

19:58 Getting out of diet culture when trying to make changes

24:05 Why women must do habits differently

27:18 Diet culture being different for women and intentional habits

29:37 Dealing with the guilt of self care as a woman

33:27 Habit hacks for Taco Tuesday and our taco love

Connect with Kristi Hujik:
Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter

Connect with Emily Nichols:
Healthy Habit Reset, free masterclass
Atomic Habits for Women, secret podcast
Website
Instagram

James Clear Atomic Habits Book

Ep 12: Coaches Corner: Optimizing Metabolic Health, Unveiling Real-Time Ozempic Experiments and Blood Sugar Mastery

Ripple Effect Connection

Ep 12: Coaches Corner: Optimizing Metabolic Health, Unveiling Real-Time Ozempic Experiments and Blood Sugar Mastery

00:00 / 53:51

Dive into the heart of metabolic health as we unlock the keys to vitality with Debbie Marlowe’s real-time Ozempic experience and our personal blood sugar insights. We provide critical information, actionable steps, and the ways to check the state of your metabolic health.

00:00 Intro

03:46 Metabolic conditions

05:31 Labs that can be run for metabolic health

07:41 Shocking blood sugar spike results

09:02 Why the blood sugar / glucose experiment works

10:09 Concrete numbers from a study on metabolic health and sneaky sugars

11:41 Signs of poor metabolic health

12:22 Ways you can do your own glucose monitoring finger prick vs. CGM

15:53 Continuous glucose monitors and insurance, using a coach and apps

16:58 Things that spike glucose besides food

19:45 What is glucose and why we need it

20:59 The process of releasing insulin and insulin resistance

22:59 CGM’s dexcom vs. freestyle libre and insurance advice

24:30 CGM 3 month experiment lessons

26:46 Debbie’s emotional story with Ozempic

35:13 Weight loss resistance and signs of poor metabolic health

36:13 Having a good provider in your corner to evaluate Ozempic use

39:28 Lifestyle changes to make pre/post Ozempic

41:49 Hacks to regulate glucose

47:51 Previewing Debbie’s course on metabolic health

Connect with Kristi Hujik:

Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter

Connect with Debbie Marlowe

Empowered Health – Free Health Network

Follow Debbie on Instagram
Debbie’s Website

Fabulous After 50 Facebook Group

Resources mentioned:

Metabolic Syndrome Study

Levels – for information and to obtain a CGM

Dr. Will Cole’s Metabolic Recharge Program (TMR)

Follow the Glucose Goddess on instagram

Book – Glucose Revolution

Ep11: The Winning Formula, Defeating the Yips & Peak Performance with former Navy Seal Jason Kuhn

Ripple Effect Connection

Ep11: The Winning Formula, Defeating the Yips & Peak Performance with former Navy Seal Jason Kuhn

00:00 / 44:29

Jason Kuhn’s baseball career abruptly ended due to the yips but he refused to let it define him. Harnessing the winning formula he learned as a SEAL, he’s now sharing the power of a team-first mindset, and helping athletes like Tyler Matsek from the Atlanta Braves and 2009 US Open Champion Lucas Glover conquer the yips and reclaim their peak performance levels.

00:00 Intro

02:18 Jason’s why

03:58 Background as a baseball player and developing the yips

08:45 Reliving the darkest times and switching from a victim mindset

10:45 9/11 World Trade Center events helped inspire his path to military and SEALS

11:55 Team first mentality fueling success in the Navy SEAL channeling energy into team and mission

12:12 What the SEALS and combat taught him about performing under pressure and what performance is

14:19 Team first mindset he teaches

15:57 How that mindset translates to individual sport like golf

19:09 Connecting being a sniper thanks to team first mindset

20:22 Explanation of the yips and what’s happening

25:16 Mainstream Sports psychology not getting to the root of the issue

26:54 Rehabilitation process for the involuntary nature of the yips

30:38 How he works with corporations

33:46 The impact of Jason’t work

36:31 Talking about the Guardian Foundation for fatherless youth

37:48 Book plans

39:50 Powerful inspirational message to those suffering with the yips

Connect with Kristi Hujik:

Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter

Follow Jason Kuhn On Social Media:

Linked In

Instagram @jasonkuhn255

Twitter X @jasonkuhn255

Ways to work with Jason Kuhn:

https://www.yipsfree.com/

Stonewall Solutions

Youtube

Rethinking Resolutions And How To Succeed In The New Year

Ripple Effect Connection

Rethinking Resolutions And How To Succeed In The New Year

00:00 / 12:20

If failed New Year’s Resolutions have left you feeling frustrated and unproductive, in this bonus episode we explore a simpler, alternative path to success. We dive into the power of how a singular focus can revolutionize your productivity across all facets of life. We examine the theory of “One Word” to direct intentions for the coming year. It’s an effective way to ditch the resolutions and find the path to long-lasting growth and impactful change.

00:00 Intro

01:43 Why New Year’s Resolutions fail

03:12 Willingness and readiness to change the behavior and the why

04:06 Example of a successful resolution and plan

05:57 Detrimental mindsets and all or nothing philosophy

07:13 Jon Gordon’s One Word focus

08:12 My words for each year and how I “find” the word

Links:

Connect with Kristi Hujik:

Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter

Resources:

Jon Gordon’s Podcast on One Word

Book – One Word That Will Change Your Life

Take the One Word Challenge

Ep10: Coaches Corner: Unlocking Your Perfect Fit and Crafting a Sustainable Workout Routine for Life Beyond Your New Year’s Resolution

Ripple Effect Connection

Ep10: Coaches Corner: Unlocking Your Perfect Fit and Crafting a Sustainable Workout Routine for Life Beyond Your New Year’s Resolution

00:00 / 1:04:19

Description: In this episode of Coach’s Corner, FDNP and Certified Personal Trainer Ryanne Spillane joins me to reveal the keys to designing a workout routine tailored to your lifestyle, ensuring it endures far beyond the January fitness rush. Learn the strategies to align movement with your schedule, preferences, injuries and goals, fostering a sustainable and enjoyable exercise habit for the long haul. Tune in for valuable insights that’ll empower you to make fitness a lifelong commitment, not just a New Year’s resolution.

00:00 Intro

02:22 The power of coaching and reaching your fitness goals

07:25 Specificity of coaching and another set of eyes

08:33 Finding the right exercises for your body

09:15 Why exercise needs to be individualized and using movement evaluations to decide

12:45 Importance of injury prevention

16:36 How to set achievable fitness goals by starting small

19:52 The misconception about needing to be sore after a workout and proper recovery

21:09 Practical timeline for goals and avoiding the crash diet

25:17 Variety and cross training to continue to do something you love

27:43 Whole body approach to exercise and listening to your body

29:40 Importance of maintenance, variety, and pliability in training

31:25 How to handle having an injury and healing through movement

33:08 Focusing beyond localized pain

40:38 Overcoming intimidation and gaining confidence in the gym

43:31 The role of group fitness classes

47:43 Resistance training and eating enough protein as you age

50:27 Ideal daily protein intake

52:05 Glutes and core – the neglected body parts in a workout

55:56 Muscles that make up the core and exercises to work them

58:26 How to avoid gym burnout after the January rush

Connect with Kristi Hujik:

Instagram ⁠
Website ⁠
Facebook
Watch Full Episodes and subscribe to my Youtube Channel
Sign up for my Free Newsletter

Connect with Ryanne Spillane

Instagram – @optimallyfit

Tik Tok – @ryannespillane

Links/Resources:
The Active Life Movement Screening

Active Life Professional Website

NASM Overhead Squat Assessment

Blog + Recipes

PODCAST: Ripple Effect Connection

Episode 18: Championing Change: Angela Garcia’s Mission to End Bullying and Spread Kindness

Ep 17: The Yellow Brick Road to Healing Multiple Sclerosis with Leslie Wingrowich

Ep 16: Achievable and Affordable Healthy Eating For Your Family with Autumn Michaelis

Ep 15: Coaches Corner: From Whole30 Client To UK Health Pioneer with Hazel Reichberger

Ep 14: Coaches Corner: How Embracing Seasons Can Promote Healing and Longevity with Kelly Troup

Ep 13: Coaches Corner: Habit Hacks, Guilt-free Self Care, and Transformative Change For Working Moms & Entrepreneurs With Emily Nichols

Ep 12: Coaches Corner: Optimizing Metabolic Health, Unveiling Real-Time Ozempic Experiments and Blood Sugar Mastery

Ep11: The Winning Formula, Defeating the Yips & Peak Performance with former Navy Seal Jason Kuhn

Rethinking Resolutions And How To Succeed In The New Year

Ep10: Coaches Corner: Unlocking Your Perfect Fit and Crafting a Sustainable Workout Routine for Life Beyond Your New Year’s Resolution

Meet Kristi Hujik