Health For Fitness

Heather Mae

Hi, My name is Heather.
My mission is to help 1 million people simplify their health and wellness without losing their mind through strategies, frameworks, and advice for busy people.
If you've been dieting on and off for years, have a million things going on, and just never seem to get it to stick long term - this is for you. Anybody can be healthy, I've proven it. I've taken people from all walks of life from unsustainable and unhappy to a lifestyle that supports their goals without driving them insane.
It looks different for everybody, but if we can use frameworks to think about and apply these strategies to our own situations - that changes everything. There are a few key things I've found with myself and my clients that just work. My goal is to share as many of those things with you as I possibly can without any fluff - the fluff prevents us from looking at our habits clearly and logically.
This doesn't have to be hard or miserable, and I don't want you to take my word for it. I'd like to prove it to you.
If I helped you simplify or clarify your healthy lifestyle in any way, please leave a review.
This is how I'm measuring my progress.
You get nothing out of leaving a review - there's no social credit, there's no likes and comments.
By the law of reciprocity, a person that takes the time to leave a review, a rating, or a comment on the video versions is unlikely to do so without a positive impact of some sort.
So, this is how I will measure my mission.
If anything has resonated and you left a review - THANK YOU, from the bottom of my heart.
With Gratitude,
Heather Mae
*NOT medical Advice!*
23 Hour Health
https://www.23hourhealth.com
Patreon Library for Resources, Cheat Sheets, Recipes, Sample Meal Plans, and More: patreon.com/hmaewalsh

All episodes

Best episodes

Seasons

Top 10 Health For Fitness Episodes

Goodpods has curated a list of the 10 best Health For Fitness episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Health For Fitness for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Health For Fitness episode by adding your comments to the episode page.

Health, Fitness, Weight Loss, Wellness - My Top Do's + Don'ts

Health For Fitness

10/08/23 • 16 min

linktr.ee/hmaewalsh

Partial Transcript:
Hello, beautiful people. And welcome back to the show.
Today. I want to go through my top do's and don'ts in general for health, fitness, wellness all around. So these are going to hopefully apply to most, if not all of you. So. I don't want to waste any of your time. Let's get right into it.
The first thing, and I see this all the fucking time. I see this more often than probably anything else on this list. 10 times over. Don't. Overhaul. There is no reason that you were going to wake up tomorrow. And to live a completely different life. The one you've currently had set up. There's no reason that all of a sudden you're going to be this person that wakes up at 5:00 AM and only eats lettuce. And does this and bow and all of the things that you would already set into place like your family and your job and all of these things that you have set up in your life. Those can not all be overhauled all at once and you expect to sustain it.
That is a great way to just kind of feel like you failed, even if you didn't.
I beg of you to stop trying to change everything at once this overhaul everything, I'm going to be a completely new person tomorrow, nothing from my previous life. Like that person is dead. It's, it's just not sustainable. Like there's a reason your life is set up the way it is. It's a series of habits and preferences and all of these things, and you're not going to suddenly have none of those habits or preferences and trying to go against all of them at once. Oh, it doesn't go so well.
Instead, I always recommend small tweaks. Look at your life. Look at everything you do day to day.

Support the show

All Links: https://linktr.ee/hmaewalsh
Product Discount + Deal List
My Most Recommended Food Diary App (Free)
Instagram: @hmaewalsh
My Website: www.23hourhealth.com
*All episode descriptions may include affiliate links. These links do not cost you anything extra but do help support the show - sincerely, I appreciate every one of you!

The Key to Your Health Success (Actual Answer) | Staying Consistent, How to Know What Plan Works for You, How to Keep Track of Your Health + Wellness Journey

Health For Fitness

09/17/23 • 14 min

This is one of my favorite episodes. I walk you through an exercise I do with 99% of my clients that maps out success into easy action steps for good times and bad. If you enjoy the episode, I do not advertise - PLEASE LEAVE A RATING OR REVIEW ❤️
Instagram: @hmaewalsh
PARTIAL TRANSCRIPT:Hello beautiful people and welcome back to the show today. I am going to hand you the keys to success And that is a promise i'm going to deliver on I really am going to hand you the key to your own success in your health and wellness journey so success, what is success?
In your everyday routine when you're at home and you can go play. grocery shopping and all of those other things is not going to look the same as what success looks like on vacation, where you can't weigh or measure your food.
If you're tracking macros or you may not have control over every single meal, what does success look like in that circumstance? The first failure that always seems to stop people is defining success as one thing. And it's success is completely circumstantial because we're circumstantial as humans, right?
With our resources we have available at the time we have available with whatever. So the first thing I want you to do is take a second and think about What is success at home look like? Does that mean that you had protein at every meal? Does it mean you drank water? Does it mean you went for your walk that day?
Does it mean you got your workout in? What is the list of things that when you finish the day, if you did those things, you're like, that was a great day. That was a very successful day in the pursuit of my best self. Figure those things out. Once you have that list, that is going to be your framework. So, say you're going on vacation, right?
What we're going to do is we're going to take our original list and you're going to circle things that you absolutely can get done without ruining your experience. For example, drinking enough water. That isn't going to inhibit your vacation, you're not going to miss out on anything, that's a non negotiable.
Circle it. Go through the list, find every non negotiable that you can reasonably stick to in any circumstance. So, craziest of the crazy, you can drink enough water, circle it. Cool. Now we have our absolute non negotiable list. You're going to put this in a note in your phone. You're going to put this in a note on your desk, on your mirror, wherever you will see it, and you will add to it.
This is the start of your success list, which we're going to get into in a little bit.
These things are your new bare minimum. These are the things that you have to do every single day because it's simply what you do. There's no more questioning it, there's no more decisions. How I want you to get this done is I want you to stack it on top of things that are already non negotiable in your life that you might not think about, right?
This is a principle from James Clear in Atomic Habits. You're gonna have it stacked, so you brush your teeth every single day. If you don't drink enough water, right, sticking to the same example, and you put a glass of water next to your toothbrush so you drink it every time you brush your teeth, You now have a h

Support the show

Biggest Nutrition Mistakes: What I Learned the Really Hard Way (so you don't have to) | Dieting Mistakes & How to Fix Them

Health For Fitness

07/21/21 • 43 min

This episode we dive a little deeper than normal, you could say it's even somewhat...serious. There's been a lot that has gone into the past decade to get me to where I am today. Going through the biggest lessons I've learned throughout my journey and what I'm doing to correct those things I was really far off on. Mentions of disordered eating are included, so please look after yourself if that isn't something you should be hearing at the moment.

Join the email list:

http://eepurl.com/hxxm0L

No spam, just nutrition advice, for free.

Follow me on Instagram: @hmaewalsh

--- Support this podcast: https://anchor.fm/heather-walsh8/support

Support the show

How To: Find Your Calorie Needs, Your Macro Breakdown, and Tips to Get It Done Without Losing Your Sh*t

Health For Fitness

06/28/21 • 29 min

How many calories should you eat in a day? What is a macro? How do you count them? How do I stick to this shit? Fear not, grab a pen and paper and get ready for the answers. Don't forget to leave a review or share this episode, I may just be buying your coffee for the week :)

Mentioned:

https://www.precisionnutrition.com/nutrition-calculator

https://www.jamessmithacademy.com/macro-calculator/

Instagram: @hmaewalsh

Email List: http://eepurl.com/hxxm0L

No spam, just nutrition advice, for free.

Find me on YouTube, https://www.youtube.com/channel/UCSvUIDHKM2wscCU3aGoeCbw

--- Support this podcast: https://anchor.fm/heather-walsh8/support

Support the show

Q+A | Most Asked Weight Loss + Muscle Gain

Health For Fitness

12/04/23 • 25 min

Hello Everybody! This Q+A was recorded previously - I'm sick and sounding like the cookie monster as far as acoustics go, so you're welcome basically. (adore you all thank you for your patience!!)
Partial Transcript: This week, rather than doing a one set topic type episode, I thought that I would go through and answer some of the questions from previous Instagram Q and A's, versions of questions that I tend to see a lot, things like that. So let's get going. First question I have, I don't want to get bulky. I know, I know, but I'm dealing with some body image issues. How can I get stronger without putting on unwanted muscle? Okay. Let's imagine that you got your license at 16, right?
And you drove for like a year and you're driving and you have your license and that's great. And all of a sudden you're accidentally a NASCAR driver. That's sort of what you're thinking is going to happen. And I know that sounds a little condescending, but please let me explain. You as a natural born woman, you're not going to bulk up.
That's really unfortunately not how it works. So, or fortunately for you. So the good thing for you here is that strength is not based on muscle. It's neural. All that means is that big muscles don't Equate to being strong and small muscles don't equate to being weak. It sounds like you want to start lifting weights.
It sounds like you're just afraid that you'll accidentally put on too much mass. And I don't want to invalidate that because that's valid. Like you're allowed to look however you want. So it's not wrong to say that, but Luckily strength is a neural adaptation, so it's central nervous system based and it's going to come from adaptations that happen not due to your muscle size.
If you kind of want to know what I'm talking about, go look up the lightest weight classes, especially in like Chinese lifters. They start so, so young. That they kind of develop through the weightlifting system and a lot of them stay relatively light and they're really small. Like you would walk past them in a grocery store in the lightest weight classes, and you would never know that these people are some of like the strongest, most athletic people on the planet look that up and you'll kind of start to see that, yeah, these people are throwing hundreds and hundreds of pounds over their head, but they're like 120 pounds.
How is that possible? And it's possible because their goal and their sort of objective within their training is not to put on muscle. It's to get as strong as possible. And those are different. So if you need a more relatable example, when I was the strongest I've been in my life, I had less muscle mass than I do right now.
Now, I would say I probably squat close to 30 to 40 pounds less than I used to. And I have more muscle mass now. Then I did when I was training three or four hours a day because I was purely training for strength. That's what I was competing in. If you've seen me, I'm not exactly the Hulk now. And the biggest kicker of it all is I tried to be, I tried to get more muscular.

Support the show

Fitness Trackers: Worth The Hype? | Best Health and Fitness Black Friday Deals

Health For Fitness

11/13/23 • 19 min

AUDIO IS UNCLEAR AT CERTAIN SEGMENTS - WE APOLOGIZE!
Guest Today: Rob Migliaccio
Running list of best Health + Fitness Black Friday Deals Here!

Support the show

Can I Spot Reduce Fat? How to Achieve the MOST COMMON Aesthetic Goals (w/ Examples)

Health For Fitness

10/29/23 • 26 min

If you're wondering why your results are as random as your workouts, let's chat.
Today we'll review examples of specific exercises to create:
- the illusion of a smaller waist
- a rounder butt
- a bigger butt / more developed glutes
- More lift under your butt
- Back of the arms "batwings"
- Getting the "two lines on her stomach *points aggressively* !"
- Diet strategies to compliment each of the above
This is to ANSWER COMMON QUESTIONS. You do not have to want these things, nor should you give a sht if other people do or don't. Take it or leave it my friends.
Bands Mentioned:
Glute Bands (on sale at time of posting, under $10)
Resistance Bands ($15.99 at time of posting)
Partial Transcript: Oh, and also like add body weight to your search. If you don't have any equipment, it will just come up with things that you don't need equipment for. And they're usually also like, Targeted for at-home exercising. So they usually the popular ones won't take up a ton of space either, which is really helpful. Let's talk about the food side. Revealing muscle versus just having less fat is something that I see all the time. And it sucks. It's just when it happens so bad. So. Revealing muscle means you lost weight. You were in a calorie deficit, but you maintained your protein intake and you were resistance training. In some capacity, you reveal a muscle base, which is what everyone wants when they say they want to tone. So. The other side of this. You are dieting in a calorie deficit everything's magical and wonderful and you're losing weight and you're finally, yay. We're really close. What the fuck? Where are my abs? That feeling sucks so badly that I want to explain to you why it happens so that it never happens to you. When you are leaning out or losing fat. There has to be something underneath that fat to reveal. If you want a shape difference. That's not so fun. If you have never worked out before and you just lose a bunch of weight, your not going to look toned and have that muscle definition, because you've never built it before you kind of cut down. That doesn't mean you have to do like a bulking phase, by the way. That's not what that means.
What it does mean is that you don't necessarily want to just lose as much fat as possible and exercise as much as possible to just get a result. Like you can very strategically aim for something and progress your way there. And that sounds, I think, basic in the. Topics that I go through on this show, but it really, I think is misunderstood. Like you have to have the correct inputs to create certain outputs,
but on the flip side of that, just starting in perfectly is still better than not starting. Cause you're also going to figure out what you like and that's still valuable. You're still moving forward.
If you are looking to build muscle a K thank your butt bigger. Things like that. Typically mean you may have to be in a surplus. And that's not fun for people to hear. You may have to eat a little bit more, not a ton more, a

Support the show

My Take on Body Positivity. Buckle Up.

Health For Fitness

10/22/23 • 27 min

The episode is also on youtube, I'd love your (constructive and kindly worded) thoughts!
Partial Transcript: We are going to talk about something that is a little bit controversial. And my opinion on it is also controversial. Shocking. I know. I know you guys don't come here for the vanilla bullshit, but we're going to get into it today. So. Before we start. I want to say that everything I say today, Is meant to empower you. It is not meant to make you feel less than it is not meant to make you feel like you are stuck where you are, and it is not meant to tell you how to feel about yourself. What it is meant to do is empower you, despite certain things that are set in certain narratives that I think are very, very common right now. And these thoughts that I think a lot of people are having, they won't say out loud. So I'm going to say them out loud.. They do not want to tell people that they think these things or feel this way or whatever it is. And yet so many people because of my job position are coming to me with these things. It's not uncommon at this point and it needs to be addressed. So we're going to dive into it today, body positivity. We're in talking about weight loss and how those two things play into one another. Are they mutually exclusive? Do you have to either love yourself or lose weight? Can you do both? Can you not do both?
Why or why not? All of these things are all of the arguments that you hear, but body positivity, I think. As a movement. Was very good intentioned and like most movements. The second it got extreme shit. Stop making sense.
Body positivity. What even is it? What are we talking about? Body positivity as listed by Wikipedia. Body positivity is a social movement focused on the acceptance of all bodies, regardless of size, shape, tone, gender, and physical abilities. While challenging present day beauty standards as an undesirable social construct. That is what body positivity. Is according to the interwebs. Body positivity to me. Has become. A lot of other things. That is not that
let's first talk about this idea of radical self-love because I think it's important. A lot of people walk around hating themselves. And that isn't good either. So how do we deal with the balance of this?
As far as evidence goes...

Support the show

Health for Fitness Podcast: Official Trailer

Health For Fitness

10/21/23 • 0 min

The official ad + trailer of The Health for Fitness Podcast hosted by Heather Mae

Support the show

how i deal with burnout and my feelings or whatever

Health For Fitness

11/05/23 • 17 min

SUBSCRIBE TO THE SHOW FOR THE NEW YEARS (FREE) SERIES
Leave a review if I've helped simplify health and fitness for you in any way, or share the show if you feel it would help others - I truly, truly appreciate it.
Partial Transcript: I'm going to tell you five things that I'm going to stick to this week. Despite feeling like I just want to go to bed. Like I'm not mad. I'm not upset. Like nothing's wrong. Like, I'm just fucking tired
Hello, beautiful people. And welcome back to the =show==.
Today's episode is going to be a little bit different. So I want to start by saying that I've been encouraged by those close to me. She'd be more vulnerable on the social media.
And I do agree. I don't share a lot of the struggle, the business background stuff, like the like massive failures I have all of the time.
You know, it's not, I'm not a person that owns a multi-billion dollar brand. I'm not a person that has broken world records. I'm not a person that has done anything and I'm not discrediting myself here like objectively. I am not a person that has done something extra, extra extraordinary. I don't necessarily feel like I need to share my struggle because it's like, I don't know.
I feel almost that I had to believe that that's reserved for people that their lives almost appear like two dope I don't know. I think it's still good to be vulnerable. I think that if anybody gets anything out of what I have to say or feels like they can relate to it in some way it's worth it.
So I don't really know why. I struggle with it. This is my first attempt. I am burned out to shit right now. So I thought, why not record a podcast episode about it? Cause when better. Then when I'm completely over it. I want to talk about burnout. What that kind of means when I say burnout, because I think burnout is different for everybody.
I'm just going to talk you through how I tend to deal with burnout and some of the things that I do to kind of trick myself into feeling better. Nothing is wrong and everything is good by the way.
Like, I don't want anybody to think that anything is going on that's big or like looming doom and glooming. It's not that at all. I have just been working a lot of hours. I'm just dealing with a lot of random business, dumb things that pop up and go wrong. It's just a lot of moving parts.
As the business kind of grows and expands, which I'm so, so grateful for because they feel like it was so not the case for so long. I would have begged for these problems before. It took us this long to grow. The business, because we were so bad at business. And it's honestly a miracle that we made it through the pandemic. We made it by the skin of our teeth and that was a huge accomplishment, but it was, we just learned by fire and that time. And I think that. Talking about how hard that time was.
It was not even something I was capable of because it was while we were in it. I was so. In it. That I didn't even really have time to be burned out. And I think that just now. The pandemic itself was one whole entire thing. And I'm sure we're all traumatized in our own little special ways from that, but the pandemic with

Support the show

Show more best episodes

FAQ

How many episodes does Health For Fitness have?

Health For Fitness currently has 39 episodes available.

What topics does Health For Fitness cover?

The podcast is about Health & Fitness, Weight, Exercise, Nutrition, Crossfit, Women, Mental Health, Women'S Health, Fitness, Podcasts, Gym, Diet, Workout, Muscle and Weight Loss.

What is the most popular episode on Health For Fitness?

The episode title 'how i deal with burnout and my feelings or whatever' is the most popular.

What is the average episode length on Health For Fitness?

The average episode length on Health For Fitness is 25 minutes.

How often are episodes of Health For Fitness released?

Episodes of Health For Fitness are typically released every 7 days, 1 hour.

When was the first episode of Health For Fitness?

The first episode of Health For Fitness was released on Jun 12, 2021.

Show more FAQ

Health For Fitness

Heather Mae

Top 10 Health For Fitness Episodes

FAQ

How many episodes does Health For Fitness have?

What topics does Health For Fitness cover?

What is the most popular episode on Health For Fitness?

What is the average episode length on Health For Fitness?

How often are episodes of Health For Fitness released?

When was the first episode of Health For Fitness?

Comments