Published by The wellness table
New podcast weblog The Wellness Table’s Discussion topics about: Nutrition Religion/Bible Health Fitness Education General Topics
Listen on Apple PodcastsJoin Ava and Emma as they tell listeners exactly where to find The Wellness Table Podcast—Spotify, Apple Podcasts, Boomplay, Amazon Music, Audible, Podchaser—and videos on Vimeo, plus their listener-only cookbook e-book on Amazon. They lay out the show’s vibe: practical, non-intimidating wellness that covers movement, habits, mindset, and approachable personal finance, with easy, flavorful recipes like the watermelon spritzer and arugula salad. Follow the show, grab the cookbook, try a recipe, and share what you made.
Join Jamie for a full day of walking-app life — the half-asleep morning check-ins, friendly nudges, lunchtime boosts, leaderboard envy, and those frantic evening step-hunts. We follow how guided walks, streaks, and tiny rewards reshape routines, mood, and motivation. Keep it simple: set flexible goals, anchor short walks to daily habits, use the app as a nudge not a judge, and celebrate small wins — consistency and balance beat perfection.
Hosts Ava and Emma explain how walking fitness apps can track steps, award points or coins, and unlock small rewards—while focusing on a realistic habit: one brisk 10-minute walk every day. They cover useful app features (pace checkers, progress tracking, milestones), how rewards systems typically work, practical tips to hit a true brisk pace, and a 7-day starter plan to build consistency. Plus quick safety advice, troubleshooting tips for accurate tracking, and a reminder to treat rewards as a bonus to the real benefits: better heart health, mood, and a habit you can keep.
Hosts Ava and Emma break down the landscape of fitness apps—covering all-in-one workout platforms (Nike Training Club, FitOn, Apple Fitness+), running and cycling trackers like Strava, lifting logs like Strong, and reward-based apps that hand out points or perks for hitting goals. They compare free vs. subscription models, raise privacy and payout cautions for reward apps, and offer simple, practical guidance: choose one app that matches your main goal, activity style, and budget, keep it manageable, and prioritize consistency over perfection.
We’re excited to announce The Wellness Table Podcast Cookbook — our first e-book on Amazon Kindle, filled with listener-inspired, approachable recipes from beverage-infused refreshers to colorful salads, vegetable-forward sides, comforting soups (hello, butternut squash), and easy weeknight entrees. Designed to be simple, practical, and joyful, it brings the podcast spirit into your kitchen — download it on Kindle and tell us what you make.
We’re celebrating the launch of The Wellness Table Podcast Cookbook — a Kindle eBook filled with easy, flavorful recipes and smart meal pairings you can actually use, from mango spritzers to veggie salads and a smoothie-with-grilled-chicken combo. Buy on Amazon and read across devices with synced progress and notes; this cozy, practical cookbook is dedicated to listeners who want tasty, doable wellness without the fuss.
Join Ava and Emma as they pull back the curtain on a real day with a nutrition coach—practical defaults for breakfast, simple hydration goals, planned snacks, a flexible lunch template, and strategies for cravings, stress, and evening decisions. Coaching is about habits, mindset, and small, repeatable choices—not perfection. Learn how support and practical tools help you recover from off-days, stay consistent, and make steady progress without sacrifice.
Great news — The Wellness Table is now streaming on Vimeo. Visit vimeo.com and search “The Wellness Table podcast” to watch episodes and clips anytime. Seeing the show adds a new vibe: watch our setup, reactions, and the little moments that don’t always come through in audio. Please leave a comment to tell us where you’re watching from or what topics you want more of — we read and respond. No pressure: watch on phone, laptop, or TV, take a small wellness shot for your day, and enjoy being part of the table.
Join Ava and Emma as they strip away diet myths and explain what a diet health coach actually does: build realistic habits, provide non-shaming accountability, and create a plan that fits your messy life—not a fantasy meal-prep world. They cover practical focus areas—daily food choices, sleep, stress, movement, and environment—and share simple, repeatable strategies like the plate method, protein at meals, planning snacks, and intentional treats that prevent rebound binges. Takeaway: choose one small habit to try this week (like a protein-rich breakfast or a planned snack), aim for consistency over perfection, and remember progress sticks when your plan matches your life.
Join Ava and Emma as they walk you through building a home gym that’s safe, functional, and actually inviting. They cover non-negotiables like rubber flooring, bright lighting, ventilation, and proper outlets; how to plan layout zones for cardio and strength; and smart equipment choices (treadmill vs bike, adjustable dumbbells, stable bench). They also share body-focused advice—start gradual, warm up, keep water handy, and consult a clinician if you have health concerns—plus a simple starter checklist so you can set up a usable space this weekend.
Cozymeal.com connects food lovers with live online cooking classes (complete with meal kits), guided food tours in select cities, and the chance to become a host—perfect for date nights, friend hangouts, or anyone who wants to learn without the stress. Just pick a class or tour, choose a time, get the kit, and cook along with a pro—or create your own experience. It’s practical, social, and genuinely fun—a memorable gift that gets you cooking and eating.
Ava and Emma walk through the gym accessories that actually matter — the gear that keeps you safer and makes workouts less annoying. They cover practical picks like a reliable water bottle, a functional gym bag, foam roller, fitness tracker, knee sleeves, a lever belt for heavy lifts, and wireless earbuds (with tips for short battery life). Quick, usable advice: pick the item that fixes your biggest problem, learn to use tools like belts and sleeves wisely, and build your setup over time so showing up to train is easier, safer, and more fun.
This episode follows a relatable, unnamed person trying to get stronger and feel better through realistic, repeatable habits — not extreme routines. From the hit-snooze struggle and the small morning stretch to movement snacks during work, a lunchtime strength session, and an 80/20 dinner, the day focuses on simple choices that stack up. Listeners learn practical tricks — set your workout time, build fallback plans, aim for balanced meals, and sprinkle steps and short walks into the day — plus the mindset shifts that make progress sustainable: consistency, compassion, and small routines over perfection.
Learn a practical, step-by-step approach to monthly budgeting: identify your real take-home income, list fixed bills, set realistic variable categories, create goals, and choose a tracking method you’ll actually use. This episode breaks down how to set sinking funds, time your bills, handle shared finances, and adjust your plan without shame. Includes quick start actions you can do in under an hour and simple tracking tips (manual, apps, or cash envelopes) so you move from guessing to calm control of your money.
Welcome to The Wellness Table Podcast — join Ava and Emma for a candid, behind-the-scenes look at a day in the life of a fitness personal trainer and aerobics instructor. From 4:45 a.m. alarms and client check-ins to mic dramas, schedule chaos, invisible admin work, and the emotional moments that shape coaching, they unpack what the job really involves: planning, listening, adapting, and protecting your own energy. Whether you’re considering becoming a trainer or just curious about what goes on between sets and playlists, this episode gives honest insight into the early mornings, split shifts, teaching energy, client variety, and the small, rewarding wins that make it all worth it.
Welcome to the Wellness Table Podcast with Ava and Emma — this episode cuts through the glam and gets real about careers in fitness and nutrition. They unpack what personal trainers, group instructors, and nutrition professionals actually do day to day, the training and certifications involved, how to start, what pays (and what doesn’t), and the emotional and practical challenges you’ll face. Perfect for anyone who loves the gym, food, or helping people but isn’t sure which path fits — the hosts give practical steps to experiment, avoid burnout, set boundaries, and build credibility while staying in your lane.
Actionable, no-fuss grocery guidance to help you buy proteins, vegetables, and fruit that keep you full, support muscle, and make weeknight meals easy—perfect for realistic weight management without restrictive dieting. Includes quick proteins, cook-and-store options, snack ideas, fresh vs frozen veggie strategy, fruit portion tips, a starter shopping list, and simple meal combos so you can walk into the store and know exactly what to buy.
Hey everyone, welcome back to our podcast, Spa Packages at a Local Spa, What to Choose. I’m Ava. And I’m Emma. And yes, today we’re talking about the absolute dream scenario… a trip to the spa. A trip we actually took, which is important because I feel like the internet is full of people confidently recommending stuff they’ve never tried. Totally. And we’re not gonna do that thing where it’s like, “Just do what feels right.” Because, I mean… yes, but also… what does that even mean when the service menu is like eight pages long? Exactly. You walk in thinking you’ll get, like, a massage. And then suddenly you’re choosing between hydrafacial, deep tissue massage, microneedling, chemical peel, LED add-ons, scalp rituals… and you’re like… I just wanted to relax. So this episode is basically: how we picked our treatments at a high-end salon spa, what surprised us, what we’d do again, and how to choose between the big four we always get asked about—hydrafacial, deep tissue massage, microneedling, and chemical peel. And we’ll do it in a super normal-person way. Like, not ten minutes of skincare chemistry. More like… what does it feel like, what’s the downtime, what’s worth the money, and who should absolutely not book it before an event. Yes. Also we’re gonna talk spa packages, because I think that’s where people overspend accidentally. Or underspend and leave disappointed. Like you get the cheapest mini facial, then you’re like, “Wait… that was it?” Okay, so let’s set the scene. We went on a weekday, right? Yeah, like midweek, which… already felt elite. Less crowded, quieter, and they were running a package deal that basically bundled one skin service plus one body service. And it was at one of those high-end places where you check in and immediately feel underdressed no matter what you wore. Mm-hmm. The lighting is dim. Everything smells expensive. Even the water tastes smoother. They offer you tea and you’re like, “Oh no, I have to be a calm person now.” So before we even got to treatments, we did the classic mistake: we looked at the menu without guidance. Yeah… don’t do that. I mean, you can, but you’re gonna spiral. Because the descriptions sound like poetry. “A dewy rebirth.” “A sculpting journey.” What does that mean? And then you see microneedling and chemical peel listed like they’re casual. Like, “Oh, just pop in for a peel.” Right. So, we asked for help, like functional adults. We talked to the front desk and then we each got a quick consult. And that’s where it clicked for me: you’re not just choosing a fancy service name, you’re choosing an outcome. Yes. Like are you trying to be glowy for tomorrow? Are you solving a long-term texture thing? Are you in pain physically? Do you want stress relief? Because that changes everything. Okay, so let’s break down what we picked. I went for the hydrafacial plus a deep tissue massage. And I did microneedling… and then, because I’m me, I also did a massage but not deep tissue. I did more of a relaxation one, because I didn’t want to be sore on top of a face that’s like… recovering. Which was smart, because deep tissue after microneedling is kind of like choosing chaos. Let’s start with hydrafacial, because I feel like that’s the gateway spa facial. Everyone’s heard of it, everyone’s curious, and it’s marketed like it’ll fix your whole life. Okay, real talk… I love it. And I hate how much I love it, because it’s not cheap. What did it feel like though? Explain it like someone’s never done anything beyond washing their face with… whatever soap is in the shower. It feels like… a gentle vacuum plus a wet facial. Like it’s not painful. There’s a step where they’re extracting stuff but it’s not the aggressive squeezing situation. It’s more like… suction and serum. That’s a good description. Suction and serum. Very romantic. I’m a poet. But the best part is there’s basically no downtime. After, my skin looked… plump? Like hydrated in a way that’s hard to fake with makeup. So if someone has an event, like a wedding, photos, a big work thing… hydrafacial is one of the safer bets. Yes. I’d do it like one to three days before something important. Same day can be okay too, but sometimes you’re a tiny bit pink right after… depending on your skin. And who is it for? Honestly, a lot of people. If you’re dull, dehydrated, congested, or you just want that “I drink water and I sleep eight hours” vibe… it helps. And who is it not for? If your skin is super irritated or you’re having a flare-up of something, you probably want to ask first. Like if everything burns when you put moisturizer on… maybe don’t let a machine vacuum your face that day. Okay, now deep tissue massage. Because I feel like people book it thinking it’s “good pain,” and then they’re shocked. I know. I know. Here’s the thing… I needed it. My shoulders were basically living up around my ears. And I told the therapist, “Please, deep tissue, but don’t destroy me.” That’s such a fine line. Like you want relief, not injury. Exactly. And a good deep tissue massage isn’t just… pushing harder. It’s targeted. They’re working on knots and tension patterns. Did it hurt? At points, yeah. Not unbearable, but I definitely had moments where I was like… okay, breathe. But afterwards? My neck moved like it had WD-40. That’s the dream. But I will say, if you’re doing deep tissue for the first time, don’t book it right before you have to do something physical. Because you can be sore. Yeah, like don’t deep tissue at noon and then go to a spin class at five. That’s a choice. And drink water. I know everyone says that and it sounds cheesy, but… it helps. Okay, let’s shift into the more intense skincare side: microneedling versus chemical peel. Because these are the ones that people confuse, and also the ones people do impulsively—then regret. Yes. And we’re not here to scare you, but we are here to be like… hey, maybe don’t do microneedling two days before a beach vacation. So I chose microneedling because my main goal was texture. I had some unevenness, some old acne marks, just that overall… I want my skin to look smoother without makeup. And you did the consultation and they were like, “This is a good fit,” right? Yeah. And they asked the important stuff: any active breakouts, any recent sun exposure, what skincare I use, if I’ve used certain ingredients recently… because it matters. What did it feel like? Because people hear “needling” and they’re like… absolutely not. It’s… not relaxing. Let’s start there. It’s not spa-as-in-nap. It’s spa-as-in-procedure. That’s such a good distinction. They numbed my face first, so that helped a lot. But you still feel it. It’s like… a scratchy vibrating sensation. Some areas are more sensitive—forehead, around the mouth—so you kind of brace a little. And after? I was red. Like a sunburn look. Not scary, but definitely noticeable. And my skin felt warm and tight for a bit. The next day I was still pink, and then I had some dryness, like light flaking. So if someone wants instant glow… microneedling is not the “tomorrow morning” glow. No. It’s more like… you invest now, and in the weeks after, your skin starts looking better, smoother, healthier. But you need to plan for downtime, even if it’s mild. Like don’t plan it right before family photos. And sunscreen. Like, aggressively. Yes. Also you have to be ready to baby your skin. Gentle cleanser, simple moisturizer, no “let me try this new acid serum.” It’s not the time. Okay, chemical peels. We didn’t both do one on the trip, but we talked to them about it, and I’ve done peels before. The big question: peel or microneedling? How would you explain a peel to someone who thinks it’s like… your face literally peeling off in sheets? I mean… sometimes it kind of does, depending on the peel and your skin. But not always. A chemical peel is basically using a solution to exfoliate more deeply than your normal scrub or toner. The goal is smoother skin, help with discoloration, breakouts, fine lines… stuff like that. And the feeling? During it, you can feel tingling, sometimes burning for a minute, and then it settles. Afterwards, depending on strength, you might just feel tight and dry… or you may peel over the next few days. So if you’re someone who picks at their skin… be honest… a peel might be challenging. Yeah. If you’re not good at leaving things alone, the peeling phase will test you. How would you choose between a peel and microneedling? Okay… rough guideline. If your main thing is pigment, like dark spots, sun spots, uneven tone, and maybe acne… a peel can be amazing. If you’re more focused on texture, pores, acne scars, that sort of bumpy uneven surface… microneedling might make more sense. And if you’re like, “I want everything fixed,” then you probably need a plan, not one appointment. Yes. And to be clear, not all peels are intense. There are light peels where you’re not like shedding in public. But because the word “peel” freaks people out, they avoid it and then do something else that’s actually more intense. That’s so true. Also, both peels and microneedling depend a lot on who’s doing it. Like the provider matters a ton. Okay, let’s talk packages. Because the title of our show is literally about spa packages at local spas and what to choose. And we want to help you not get upsold into financial ruin. So when you’re looking at a package, the first question is: what’s the purpose of the day? Is it recovery and relaxation? Is it beauty prep? Is it pain relief? Is it like… a treat-yourself mental reset? Because if it’s relaxation, you might want the combo that’s like a Swedish massage plus a hydrating facial. Low downtime, very cozy, you leave feeling like a soft cookie. A soft cookie is exactly it. But if it’s results-driven skincare—like microneedling or a stronger peel—your package should probably include calming stuff, not intense extra exfoliation. Like maybe do a gentle massage, or a soothing add-on, rather than stacking everything harsh in one day. Yes, because some people try to do microneedling, a peel, dermaplaning, and then wonder why their face is angry. Like… your skin is not a competitive sport. Also ask what’s actually included. Packages can sound cheaper, but sometimes it’s like… the shorter version of everything. Right. Like “60 minute massage” versus “90 minute massage” is a totally different experience. And ask if gratuity is included. That can change the total a lot. Okay, let’s do a quick informal quiz for listeners. Like, if you’re listening and you’re trying to pick… we’re gonna ask questions. Okay. Question one: do you have an event in the next three days and you want to look fresh? If yes… hydrafacial is a strong contender. A gentle facial in general is good, but hydrafacial tends to give that immediate “wow.” Question two: do you physically feel tight, achy, stressed, like you’ve been working at a laptop for 12 hours a day? Massage. And if you like pressure and you want real release, consider deep tissue. But tell them your comfort level. You don’t have to suffer for results. Question three: do you want to improve acne scarring, texture, and you’re okay with some redness and a recovery window? Microneedling might be your lane. Question four: do you want brighter tone, help with dark spots, smoother surface, maybe fewer breakouts… and you’re okay with possible peeling? Then talk about a chemical peel. And ask what level of peel it is. Light, medium… what should you expect. Okay, let’s talk about what we wish we knew before our appointment day. I wish I knew how early to arrive. Because at a high-end spa, you kind of want to… use the amenities? Yes! If there’s a lounge, sauna, steam room, or even just a quiet area, showing up right on time is like… missing part of what you paid for. We arrived like… what, 20 minutes early? And it still felt like we barely had time. Next time I’d do 45 minutes, no joke. Also, don’t pound coffee right before a massage. I did not, but I considered it, and I’m glad I didn’t. I love that you’re like, “I considered it.” Because I was tired! But then you’re jittery while someone’s trying to relax you. It’s counterproductive. Skincare-wise, I wish I had simplified my routine the week before microneedling. Like I was using actives, not anything crazy, but still… I would’ve calmed it down earlier. And after microneedling, you were like, “Okay, I’m a gentle cleanser person now.” Yeah, suddenly I’m loyal to the most boring moisturizer on earth. What about during the services—anything you’d tell people? Speak up. Like if the pressure is too much, say so. If you’re cold, say so. If the music is loud… okay maybe don’t complain about the music, but you know what I mean. No, complain about the music if it’s like… aggressive club beats during a facial. True. But yeah, I think people try to be “easy clients,” and then they don’t get what they need. Also, if you’re choosing between add-ons, pick one that matches your goal. Like if you’re doing hydrafacial for hydration, a calming mask add-on makes sense. If you came in inflamed, maybe don’t add the spicy exfoliating booster. Now… should we talk about price and value? Because people get weird about this, but it matters. It matters. These services are not cheap. And sometimes you can do something simpler that gets you 80% of the result. Hydrafacial is one of those where I’m like… you can get a solid facial for less money, but the hydrafacial gives a very specific kind of instant polish. Agreed. And massage—honestly—if you’re in pain or stressed, massage is one of the most immediately worth-it things. You feel it that day. Microneedling and peels are more like… a strategy. Not just a treat. You do it because you’re working on something over time. So if someone is booking their first ever high-end spa day, and they want one thing that feels luxurious and safe… what do you tell them? I’d say: do a hydrafacial or a classic hydrating facial… and pair it with a massage that’s not too intense, unless you know you want deep tissue. Like make it a “leave happy” day, not a “recover from decisions” day. My answer is similar. Facial plus massage is the iconic combo. And then if you’re curious about microneedling or peels, do a consult and schedule it for a different day. Yes. Separate the “relaxation spa day” from the “skin procedure day,” unless you’re really experienced and you know your skin. Okay, but let’s tell them what happened after we left, because that’s also part of it. Like the post-spa life. You mean the part where you’re so relaxed you’re weirdly quiet? Yes. We got in the car and it was like… we forgot how to be noisy. And then we were starving. Starving. So, tip: plan food. Especially if you have services that take a while. Because you don’t want to be lying face-down thinking about tacos. Also post-microneedling, I was very careful. No heavy makeup, minimal skincare, and I avoided sun like I was a vampire with a mission. Meanwhile I was just walking around like, “Look at my glow.” It was unreasonably glowy. And it looked… expensive. That’s the best way to put it. Thank you. My skin looked like it had a good credit score. Okay, so quick recap, if you’re multitasking and you’re like, “Just tell me what to book.” Hydrafacial: instant, low downtime, great pre-event glow, helps with congestion and hydration. Deep tissue massage: best for tension and aches, can be sore after, communicate pressure, don’t schedule it right before something intense. Microneedling: results-focused for texture and scarring, not a relaxing facial, expect redness and a recovery window, plan it away from events and sun. Chemical peel: great for tone, pigment, breakouts depending on type, can sting during and potentially peel after, choose strength carefully and plan for downtime. And for packages: pick based on your goal, check what’s included, and don’t stack a bunch of intense skin stuff in one day unless a professional actually recommends that for you. Okay, before we wrap, one more thing: if you’re choosing a high-end salon spa specifically, not just any spa… the vibe can be a little intimidating. Don’t let that stop you from asking questions. Yes. Ask the “dumb” questions. Like, “Will I be red?” “Can I wear makeup tomorrow?” “Is this safe for sensitive skin?” “How many days before an event should I do this?” That’s normal. And if you feel pressured to add more services than you want, it’s okay to say, “Not today.” You can always come back. Also… if you’re on a budget, you can do one signature service and still have an amazing experience. You don’t have to do the entire menu. Honestly, sometimes the best spa day is just one really good massage and then you go home and take a nap. That’s… kind of perfect. Alright, let’s take it home. If you enjoyed this episode, share it with a friend who’s currently staring at a spa menu like it’s a tax form. And if you want us to help you choose for your specific situation—like you have an event coming up, or you’re deciding between microneedling and a peel—send us your question. Keep it simple: what your skin goal is, what your timeline is, and whether you want downtime or not. Next time, we might get into the add-ons people always ask about—LED, lymphatic drainage, scalp treatments… all the little extras that sound amazing but can be confusing. Because somehow there’s always one more thing you can add for “just” an extra amount of money. Yeah, “just” is doing a lot of work there. Thanks for hanging out with us today. I’m Emma. And I’m Ava. And we’ll catch you in the next episode of Spa Packages at a Local Spa, What to Choose.
Feeling burned out? This episode gives a clear, realistic 9-step method to plan a vacation that fits your goal: choose a purpose (rest, novelty, connection, adventure, or celebration), set constraints (time, money, energy, flexibility), and shortlist three destinations that match. Build anchor points and leave breathing room—book key items like flights, lodging, and one major activity, then use a three-layer itinerary (must-do, nice-to-do, low-energy options). Match transport and lodging to your trip style to avoid wasted time and stress. Align expectations with travel partners, follow a smart booking order, handle small logistics (documents, budgets, buffers), and prepare a return-home setup so you actually come back feeling better. Pick whether you want to return rested, inspired, or accomplished—and plan around that.
Travel disrupts routines, but simple choices—anchor meals with protein, add plants, and make a plan for extras—help you stay energized and avoid the carb crash. Practical tips include asking for sauce and dressing on the side, swapping fries for vegetables, and pairing fruit with a protein or nuts to stay satisfied. We cover bottled water and hydration, how to turn a veggie-only takeout salad into a real meal with protein and healthy fats, and a doable hotel-gym approach: 10–20 minutes of movement or a brisk walk keeps the habit alive. Use a three-step travel checklist: pick one non-negotiable habit, plan one intentional treat, and choose ‘‘good enough’’ meals. Before you eat, ask: What’s my protein? Where are my plants? What choice will make me feel better tomorrow? If you slip up, reset with water, movement, and a balanced next meal.