Published by Robin Long
Get practical tips from top wellness experts to be resilient, vibrant and strong at every age, and in every season. Curated with busy women in mind, episodes are less than 30 minutes—so you can get daily wellness hacks while you commute, walk or enjoy your favorite hobby.
Listen on Apple Podcasts13 min
Are you tired of starting over every Monday? Of trying the latest meal plan, only to end up back in the same cycle of guilt and frustration? You're not alone and it's not your fault. In this episode, Robin introduces The Nourished Reset - a complete framework designed to help you break free from the diet-start-over loop and finally experience lasting change. Unlike traditional programs that only focus on food, this reset brings together three essential pillars: ✨ Foundational nutrition that supports your body in midlife ✨ Mindset + identity shifts so you can step into the healthiest version of yourself ✨ Rhythms + routines that actually fit your real life When these pieces come together, change doesn't just feel possible, it lasts. You'll hear: Why most diets and meal plans set you up to fail (and what's been missing all along) The three elements that make transformation sustainable A vision for how your everyday life can feel when you stop relying on willpower Why now is the perfect time to reset and start fresh This isn't another diet or challenge. It's the reset you've been waiting for. 👉 Learn more and join The Nourished Reset: Click here 👉 Connect with me on Instagram: @robinmarielong
10 min
Have you ever wondered why meal plans never seem to stick — no matter how motivated you are in the beginning? If you've tried everything from keto to Whole30 to "clean eating," and still feel stuck, you're not alone. In this episode, I share the real reason why meal plans don't work long-term: they focus only on food and ignore the most important piece — your identity and mindset. Lasting nutrition change isn't about willpower or another set of recipes. It's about shifting the way you see yourself and your relationship with food, and pairing that with simple, science-based nutrition foundations that actually support your body in midlife. You'll learn: Why meal plans fail women over and over again How identity and mindset quietly drive your food choices (and keep you stuck) The "Be → Do → Have" framework that flips traditional nutrition models on their head Why combining mindset + metabolism-focused nutrition is the key to change that lasts If you're ready to stop starting over every Monday and finally feel confident in your nutrition, this episode is for you. 👉 Want to go deeper? Join my free class: From Overwhelmed to Nourished: A Simple Nutrition Framework That Finally Works This free class will show you the framework behind my brand-new program, The Nourished Reset. You'll learn how to shift your mindset, simplify nutrition, and finally create sustainable change. Save your spot here: From Overwhelmed to Nourished Resources and Links: Free Class: From Overwhelmed to Nourished → Click here Follow me on Instagram → @robinmarielong Explore more resources at www.lindywell.com . Loved this episode? Don't forget to hit subscribe and leave a review. Your feedback helps more women find this show and begin their journey from overwhelmed to nourished. Join the Lindywell community: www.lindywell.com Follow us on Instagram for daily inspiration: @wearelindywell
15 min
If you've ever struggled with bloating, fatigue, mood swings, or just feeling "off," your gut may be the missing link. In this episode, I'm breaking down why gut health is foundational for your energy, hormones, and resilience - and how to start supporting your digestion with small, sustainable changes. You'll learn: Why gut health impacts way more than just your stomach (hello, mood + hormones!) Three of the biggest myths about digestion that might be keeping you stuck Simple, approachable starting steps you can try today (without overhauling your whole diet) Encouragement to take the pressure off and focus on what really works long term Want to go deeper? Join me for my free class: From Overwhelmed to Nourished: A Simple Nutrition Framework That Finally Works In this class, you'll learn my framework for building meals that fuel your energy, support your gut, and actually work in real life. You'll also get a sneak peek into my brand-new program, the Nourished Reset, to see if it's the right next step for you. Sign up here: From Overwhelmed to Nourished Resources + Links Mentioned in This Episode: Free Class: From Overwhelmed to Nourished → Click here Follow us on Instagram → @wearelindywell Explore more resources at www.lindywell.com If this episode encouraged you, I'd love it if you subscribed to the podcast and left a quick review. It helps other women find this show and join us in creating a healthier, more nourished life. Let's Connect: Visit www.lindywell.com for free resources and more episodes. Subscribe to the podcast so you never miss an episode! If you found this episode helpful, leave a review and share it with a friend!
17 min
Weighted vests are having a major moment - especially in the wellness world for women over 40. But are they really worth the hype? In this episode, I take you behind the headlines and into the science to answer the question: Can wearing a weighted vest actually improve bone density and strength? I dive into recent research, share my personal experience testing one out, and offer practical tips if you're curious about adding a weighted vest to your routine. As always, we approach this with curiosity, compassion, and clarity because not everything trending on Instagram is backed by evidence (or even feels good for your body!). What You'll Learn in This Episode: What the latest research says about weighted vests and bone density Whether walking with a vest is as beneficial as it seems The pros and cons of adding weight to your walk or workout How posture, core strength, and alignment factor into safe use Personal tips for getting started if you choose to try one Episode Highlights: Three key studies on weighted vests and midlife women's strength, balance, and bone health The (limited) evidence on whether walking with a vest impacts bone density Why enjoyment, posture, and core strength matter before strapping one on Robin's personal experience testing a 12-lb vest—and how it felt in her body Questions to ask before adding a vest to your routine Resources and Links: Join the Lindywell community: www.lindywell.com Follow us on Instagram for daily inspiration: @wearelindywell Blog post on weighted vests with links! Let's Connect: Visit www.lindywell.com for free resources and more episodes. Subscribe to the podcast so you never miss an episode! If you found this episode helpful, leave a review and share it with a friend!
41 min
In this deeply personal solo episode, I'm pulling back the curtain on what's really been going on in my body, brain, and energy over the past few years. I share the unfiltered truth about my experience with chronic exhaustion, the surprising results from advanced hormone and neurotransmitter testing, and why popular biohacking advice actually made things worse for me. We're talking: The hidden role dopamine plays in motivation, focus, and burnout Why I was not actually low in estrogen (even though I was told it was) How adrenaline depletion kept me stuck in overdrive The habits I unknowingly had that were draining my dopamine—and my energy What I'm doing now to heal, rebuild, and feel more like myself again This episode isn't medical advice—it's a peek into my journey. And it's an invitation to approach your own health with more curiosity, more compassion, and way less comparison. Topics We Cover: The truth about "high dopamine brains" and what that means for women in midlife The connection between hormones, neurotransmitters, and stress Why rest isn't optional for high-performing women—it's essential Sneaky habits that deplete your dopamine (and what to do instead) Gentle, science-supported ways to rebuild energy and mental clarity Resources + Links: Listen to the episode about mold recovery here: https://lindywell.com/episode52/ Listen to the episode about steps I took to improve my hormonal balance here: https://lindywell.com/episode69/ Well to the Core – Grab the book for a realistic, grace-filled approach to wellness: https://go.shopmy.us/p-4200825 Get access to 400+ on-demand Pilates workouts, breathwork and more in the Lindywell app. Start your free trial here: https://lindywell.com/freetrial/ Follow us on Instagram for daily inspiration: @wearelindywell
22 min
In this episode of Well to the Core, we're diving into a mindset that holds so many of us back: the all-or-nothing mentality. Whether it's fitness, nutrition, or wellness goals, many women feel they have to do things perfectly or not at all—but this way of thinking only leads to guilt, shame, and burnout. Join me as we explore how to embrace progress over perfection, celebrate small wins, and show ourselves more grace along the way. I'll also share actionable steps and real-life examples to help you take the first step toward lasting change. What You'll Learn in This Episode: What the all-or-nothing mindset is and why it's so harmful. How small, consistent steps lead to long-term success, backed by science. Practical ways to reframe your goals and shift your mindset. Tips to celebrate progress, practice grace, and make movement enjoyable. Resources and Links: Dr. B.J. Fogg's book: Tiny Habits Brené Brown's research on shame and resilience: The Gifts of Imperfection Join the Lindywell community: www.lindywell.com Follow us on Instagram for daily inspiration: @wearelindywell Action Step for Listeners: This week, challenge yourself to find just 10 minutes a day for movement. Join us for the 21-Day Lindywell Jumpstart for daily 10-minute workouts and daily texts to keep you motivated. Not a member yet? Sign up here: www./lindywell.com/jumpstart/ Lindywell members - check your inbox for your link to join! Let's Connect: Visit www.lindywell.com for free resources and more episodes. Subscribe to the podcast so you never miss an episode! If you found this episode helpful, leave a review and share it with a friend!
44 min
In this episode, Robin Long reflects on the past 10 years of leading and growing the Lindywell community. From big successes, to challenging stumbles, she shares the journey from starting an in-person Pilates business to a global online wellness platform that has served and supported more than 100,000 women over the past decade. Listen in to: Be encouraged in your creative endeavors and business ventures Get a peek behind the scenes of what it really took to build Lindywell to where it is today Hear what's changed and what remained the same since Robin started blogging and teaching Pilates online more than ten years ago A personal update on the podcast and why there haven't been any new episodes in the past few months Get 2 weeks free in the Lindywell app and community: https://lindywell.com/ freetrial/ Connect with Lindywell on Instagram: @wearelindywell https://www.instagram.com/ wearelindywell Connect with Robin on Instagram: @robinmarielong https://www.instagram.com/ robinmarielong Links mentioned in this episode: Lindywell 2-week free trial: https://lindywell.com/ freetrial/ Episode 76: Behind the scenes of our exciting new chapter (The Balanced Life/Lindywell rebrand) https://lindywell.com/ episode76/
33 min
In this episode, Robin Long and Tasha Triana discuss the impact of false narratives on women's self-perception and overall well-being. They explore the importance of creating space and shifting inner narratives to cultivate peace and calm. Tasha emphasizes the need for self-compassion and prioritizing the relationship with yourself. You'll get practical tips for prioritizing self-care and setting boundaries! Plus, a reminder of the negative effects of false narratives and the importance of challenging and replacing them with empowering beliefs. You'll want to hear this episode if you're interested in... False narratives and limiting beliefs can impact women's self-perception and well-being in various areas of life. Awareness is the first step in uncovering and shifting false narratives. Practicing self-compassion and prioritizing the relationship with oneself are essential for personal growth and well-being. Creating boundaries around activities that may reinforce false narratives, such as social media, can support mental and emotional well-being. Prioritizing rest and engaging in activities that nurture physical, spiritual, and emotional well-being can help break free from false narratives. Connect with Tasha Triana @TheNurturedNurse on Instagram Connect with Tasha Triana Follow Lindywell On Facebook On Instagram
46 min
Do you know what your fascia is? If you don't you have to listen to this episode. If you do know what the fascia is, you won't want to miss hearing about how you can use our newest fascia flow series to optimize your health and wellness. Lindywell's very own Kaita Mrazek joins me to discuss all things fascia on this episode of The Balanced Life. You'll hear why your fascia matters, how incorporating movements targeting the fascia can benefit your whole body, and what you can expect from our new Fascia Flow series. Don't miss out on this one! When you're done listening head on over to your Lindywell app to get started improving your fascial movements and improving your overall wellness. You will want to hear this episode if you are interested in... How Kaita became interested in fascia [5:22] What the fascia is [8:26] Understanding the similarities in muscle tightness and fascia tightness [10:36] The benefits of fascia flow [16:20] Trying out a fascia movement [21:30] The types of videos you'll find in the fascia series [29:22] How to incorporate these movements into your movement routine [37:03] Specific benefits of fascia work [39:54] Resources & People Mentioned Yoga Soup Connect with Kaita Mrazek @KaitaMrazek on Instagram Kaita Mrazek Follow Lindywell On Facebook On Instagram Subscribe to Well To The Core
11 min
In this episode, Robin Long introduces our newly rebranded podcast, Well to the Core. She dives into what she's been up to the past 6 months while the podcast was on a break. (Hint: it's a lot of fun things including launching her best-selling book, getting certified as a nutrition therapy practitioner and turning the big 4-0! You will want to hear this episode if you are interested in... The podcast has been rebranded as Well to the Core and is now available on YouTube as well. Robin took a break from the podcast to focus on launching her book and getting certified as a nutrition therapy practitioner. She turned 40 and reflected on her accomplishments and goals. The upcoming episodes will cover topics such as nutrition, aging, hormones, menopause, stress reduction, and strength building.
44 min
July is here and that means it is time to have some fun. Every July we break out of our routines, let go, and focus on play. This year we have a special guest to join us and guide us as we play. Kara Latta is the Chief Fun Officer at The Playful Warrior and today we chat about the positive impact that play has on our mental and physical health. We'll learn about the neuroscience behind incorporating play into our daily routine and you'll discover how you can incorporate fun into your life each day. Make sure to stick around until the end of the episode to hear how you can join all of us at Lindywell for a play-filled workshop. You will want to hear this episode if you are interested in... What Kara does at The Playful Warrior [1:22] What inspired Kara to create The Playful Warrior [6:04] What your inner child really is [10:30] Roadblocks to play [13:00] How she got back into play [16:39] What playful resilience is [17:58] Play rewires your brain [24:44] How to navigate play through the hard seasons of life [30:48] What play looks like in Kara's daily life [32:17] How community is an important part of play [35:51] What to expect in the live workshop on Sunday, July 16 [38:50] Resources & People Mentioned Register here for our FREE play workshop with Kara Latta on July 16 at 4 pm PDT Connect with Kara Latta The Playful Warrior @ThePlayfulWarrior on Instagram Follow Lindywell On Facebook On Instagram Subscribe to The Balanced Life
51 min
If you have been trying to incorporate more exercise into your life you know exactly how challenging it can be to build the habit. Our habits make us who we are, so it's important to intentionally cultivate good habits. Our guest today is Sandra Chuma, a coach and certified habit-building expert. In this episode, she answers some of the most frequent questions I get surrounding habits: how to create habits that stick, how to break bad habits, and how many habits we should work on building at once. Sandra provides us with a number of practical tips that we can implement today. Press play to discover her wealth of inspiration and knowledge. You will want to hear this episode if you are interested in... How Sandra got into coaching [3:42] How to know where to start [8:33] How many habits to crate at one time [20:05] How to stop bad habits [27:40] Breathwork hour [37:52] What people forget about building habits [42:22] Resources & People Mentioned Episode 74: Are your habits helping or hurting you? with Sandra Chuma BOOK - Atomic Habits by James Clear BOOK - Tiny Habits by BJ Fogg BOOK - Love Yourself Like Your Life Depends on It by Kamal Ravikant BJ Fogg Connect with Sandra Chuma SandraChuma.com IAmWorthy.com @Sandra.Chuma on Instagram Follow Lindywell On Facebook On Instagram Subscribe to The Balanced Life
16 min
Changing seasons in life call for different kinds of workouts and changes in wellness routines. At Lindywell, we're all about honoring the season you're in, meeting your body where it is, and adjusting as necessary. My season of life is changing which is why I want to share what I'm currently doing in my workouts, what has changed, what I'm loving, what I'm struggling with, and everything in between. If you would like an honest look at where I am in my wellness journey, press play. You will want to hear this episode if you are interested in... Where my life has been over the past ten years [2:02] How my morning routine has shifted in the last six months [6:10] How I strive to challenge myself [9:40] What we just released in the Lindywell app [12:30] Resources & People Mentioned Lindywell Resistance Bands Lindywell Hand Weights Follow Lindywell On Facebook On Instagram Join Lindywell Try us out free for 14 days Subscribe to The Balanced Life
24 min
If you are at a place in your life where you would like to incorporate healthier habits into your daily routine or let go of some habits that are holding you back from becoming the healthiest version of yourself then you won't want to miss this episode. In this episode, you'll learn how to make a plan to implement new habits, how to use habit stacking to build on existing habits, and how habits can help you create a new identity. If you are ready to change your life by building new habits press play now. You will want to hear this episode if you are interested in... Making a plan to implement your habits [2:42] What habit stacking is and how it can help you form new habits [5:10] Why habits are a vote towards a certain identity [12:50] Put these ideas into practice [15:05] Resources & People Mentioned BOOK - Atomic Habits by James Clear BOOK - Tiny Habits by BJ Fogg The 5-Minute Journal Follow Lindywell On Facebook On Instagram
38 min
Jessica Thiefels knows a thing or two about body image issues. As a former personal trainer, she hasn't always had the best relationship with exercise or her body image. She has worked hard over the past few years to uncover her negative thought patterns and create a healthier relationship with eating and exercise. On this episode, you'll hear about Jessica's journey and how after just one month with Lindywell she has transformed her relationship with exercise by shifting her mindset. Don't miss out on hearing about Jessica's transformation. You will want to hear this episode if you are interested in... Jessica's journey with exercise [3:22] Why pilates is exactly what Jessica needed [14:51] Why Jessica sets intentions before each workout [17:44] The physical progress Jessica made [22:19] A piece of advice from Jessica [28:12] Resources & People Mentioned The Surprising Pilates Transformation of a Former Personal Trainer Connect with Jessica Thiefels @JessicaThiefels on Instagram Jessica's LinkTree Follow Lindywell On Facebook On Instagram Join Lindywell Check out your FREE 14-day trial! Subscribe to The Balanced Life
23 min
Do your thoughts come racing at you as soon as you wake up? Oftentimes our minds run wild with the to-do list, reflections on previous conversations, or predictions about upcoming meetings. It's no surprise that the average human processes 6200 thoughts per day. These constant racing thoughts can lead to anxiety, restlessness, and a general lack of peace without us even becoming aware of it. That's where mindfulness comes in. Performing acts of mindfulness can help ease a full mind by simply becoming more aware of the present moment. On this episode of The Balanced Life podcast, you'll learn how to become more mindful and less mind FULL. You will want to hear this episode if you are interested in... What it means to be mindful [4:35] An example of how I used mindfulness to unwind [7:12] How Pilates improves mindfulness [9:20] How to become more mindful [12:36] Share your mindfulness practice with me [20:00] Resources & People Mentioned Mindful vs. Mindfull Follow Lindywell On Facebook On Instagram Subscribe to The Balanced Life
36 min
If you have been enjoying Kiesha's breathwork practices in the Lindywell app, you won't want to miss Lindywell's newest offering: Exhale Hour . Exhale Hour is created just for you. It is a time to set aside for yourself, a space where you can reconnect with your body. During this break from the every day, you'll learn how to breathe better and connect with your emotions, yourself, and your breath while supporting your nervous system. Listen to this episode as Lindywell's own breathwork facilitator, Kiesha Yokers joins Robin to present the newest offering for the Lindywell community. You will want to hear this episode if you are interested in... Exhale hour [2:32] How breathwork can help you [7:42] Why Kiesha took a longer approach with Exhale Hour [14:44] How breathwork can help at home [21:22] A trauma-informed breathwork facilitator [27:02] Joining now [29:24] Resources & People Mentioned Wim Hof Pranayama Connect with Keisha Yokers Episode 92 - The Missing Ingredient in Your Wellness Routine Episode 79 – Using Breathwork as a Path to Wellness with Kiesha Yokers Follow Lindywell On Facebook On Instagram Sign up for Exhale Hour Spots are filling up fast! Click here to reserve your spot! Join Lindywell Try Lindywell FREE for 14 days! Subscribe to The Balanced Life
In this episode, I take the most asked questions that you all have submitted to me over on Instagram and answer them. Find out what I do when I just don't feel like working out, what I eat in a typical day, what I wish people understood about Pilates, my plans for Lindywell's future, and so much more. You will want to hear this episode if you are interested in... Have I ever had a week where my mind and body said no to working out [1:12] What is a typical meal plan? [4:36] Healthy snacks for traveling [9:32] Misconceptions about Pilates that you wish people understood better [11:26] Does Pilates make people strong, healthy, and lose weight? [15:03] Whether I have any hobbies [19:36] What would I do if I weren't a Pilates instructor [22:44] Whether my husband works with me [23:45] A day in my life [26:45] My ultimate goals for Lindywell [27:48] Resources and People Mentioned Wild Pastures subscription service Country Archer meat sticks Kind Bar Justin's Nut Butters Episode 34 - Common Misconceptions about Pilates Follow Lindywell On Facebook On Instagram Join Lindywell Start your 14-day FREE trial! Subscribe to The Balanced Life
38 min
Here at Lindywell, we strive for a progress over perfection approach because it is the best way to create lasting change. When starting a new wellness routine, it can be easy to take on the go big or go home mindset. However, studies have shown that small, incremental changes are the key to building long-term success. Listen to this episode to learn how to incorporate a progress over perfection approach and why it is so important to achieving lifetime wellness. Resources & People Mentioned James Clear BOOK - Atomic Habits by James Clear BOOK - Tiny Habits by BJ Fogg Follow Lindywell On Facebook On Instagram Join Lindywell Check out our 14-day FREE trial! Subscribe to The Balanced Life
1 hr 4 min
Today, Kiesha, Head of Breathwork and Somatic Programs at Lindywell, and I are taking a deep dive into incorporating breathwork into our wellness routines to reset our nervous systems into the parasympathetic state so that we can truly relax and rest our bodies. By the end of this episode, you may be so connected with your breath that you'll already feel the calm enveloping you. If you are ready to harness the power of your nervous system and access your inner calm you can't miss this episode. You will want to hear this episode if you are interested in... The power of the nervous system [8:22] Accessing the slowness in your life [13:24] The definition of dissociation [19:38] Getting back to calm from fight or flight [23:44] Our next Pilates and breathwork challenge [31:00] If breathwork is woo-woo? [39:50] If breathwork is new [44:47] Understanding why breathwork can be intimidating [48:28] The primary benefits of breathwork [53:00] How to get started implementing a breathwork routine [54:50] Resources & People Mentioned BOOK - Breath by James Nestor Wim Hof Connect with Kiesha Yokers Kiesha at Lindywell Episode 79 - Using breathwork as a path to wellness with Kiesha Yokers KieshaYokers.com Follow Lindywell On Facebook On Instagram Join Lindywell U nlock one free month of Lindywell Subscribe to The Balanced Life