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9 to 5 Wellness

9 to 5 Wellness

Hosted by Aesha Tahir

BusinessCareersHealthFitnessEducationInterviews guests
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Episodes

161

Latest episode

Aug 2026

Language

EN-US

About the show

Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work? Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as: 🌟 What has helped their organizations gain a competitive advantage? 🌟 How they see the future of employee wellbeing? 🌟 Misunderstandings that are out in the corporate market today 🌟 Advice to other leaders to create a happier, healthier, and more productive workplace Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.

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60 recent
August 17, 2026Episode 16228 min

Muscle-The Hidden Organ

This 9 to 5 Wellness podcast episode we're reframing skeletal muscle as a highly active organ with major roles beyond movement. Ypu'll learn muscles role as the body’s primary “glucose sink,” taking up an estimated 70–80% of post-meal glucose via insulin-driven GLUT4 and storing large glycogen reserves, with inactivity, aging, and metabolic disease contributing to insulin resistance. Muscle is also  an “energy furnace” that raises basal metabolic rate, supports thermogenesis (including shivering), and declines with sarcopenia, contributing to metabolic slowdown. Moreover you can learn about muscles role as an amino acid reserve used during fasting, illness, trauma, surgery, and cachexia, influencing outcomes. It is also the largest endocrine organ, releasing myokines (e.g., IL-6, irisin, BDNF, IL-15, myostatin) that signal to the brain, fat, liver, bones, and immune system, with benefits from moderate, consistent activity.00:00 Welcome and Teaser00:32 Muscle Beyond Movement01:47 Glucose Sink Explained04:58 Blood Sugar and Exercise07:13 Muscle as Calorie Furnace10:55 Heat and Metabolic Aging13:18 Emergency Protein Bank17:58 Muscle as Endocrine Organ19:31 Key Myokines Breakdown25:21 Big Picture and Takeaways27:49 Wrap Up and MotivationRelated Research StudiesSkeletal Muscle as an Endocrine OrganMuscle as an endocrine organ: IL-6 and other myokinesSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

August 10, 2026Episode 16144 min

Cycle Sync with Two Moons Health

On this episode of 9 to 5 Wellness, we're joined by Terry Chang and neurologist Dr. Ulrike Kaunzner, the co-founders of Two Moons Health, to dig into seed cycling and what it can mean for women's hormonal health. You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundleGet $25.00 OFF with the code “AESHASUMMER25 ” at the checkoutTerry is walking us through how the company got started — she'd been dealing with really difficult cycles herself, and it was Ulrike who first introduced her to the practice of rotating four seeds through the month: flax and pumpkin in the first half of the cycle, sesame and sunflower in the second, to support estrogen and progesterone balance. From there, they surveyed women to figure out what people actually wanted, and that's how the capsule format came to be. Dr. Kaunsner breaks down the different phases of the cycle and the mechanisms researchers think are behind seed cycling, including lignans and the role the gut microbiome plays in metabolizing estrogen. We're getting into an honest conversation about what the research actually supports right now — their own clinical study, done with 40 women over two cycles, is still going through peer review, so I make sure we're clear about where the evidence stands.The reported results are genuinely interesting to hear about: fewer sick days tied to periods, less pain, better sleep, mood, and skin, and less bloating. But I also wanted to make sure we covered the cautions — this isn't for everyone, and we talk through pregnancy, breastfeeding, hormonal birth control, and certain conditions or medications where seed cycling might not be appropriate.Toward the end, we widen the lens a bit and talk about what cycle awareness could mean beyond the individual — how it might factor into workplace policies and even athletic performance. It's a conversation I think anyone curious about hormonal health will get a lot out of. So, listen in!You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundleGet $25.00 OFF with the code “AESHASUMMER25 ” at the checkout.Download Hormone Health Guide HERE -  https://twomoonshealth.co/pages/hormone-health-guide00:00 Welcome and Topic01:05 Meet the Guests03:15 Two Moons Origin06:18 Why Their Backgrounds10:23 Seed Cycling Basics13:51 Seeds and Science17:06 Cycles at Work22:37 Evidence and Studies26:36 Study Results Breakdown27:56 What Are Lignans29:43 Fiber Estrogen Balance31:07 Psyllium and Vitex Additions33:28 When Results Show Up34:55 Seed Cycling for PCOS37:57 Who Should Avoid It41:03 Perimenopause Bridge and Tips43:43 Discount and Farewell🤑 Special Offer🤑👇⬇️ Buy Two Moons Health 👇⬇️You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundleGet $25.00 OFF with the code “AESHASUMMER25 ” at the checkout.🔬🧪👩‍🔬Related Research StudiesSystematic Review of Efficacy of Seed CyclingA Case Study of Successful Fertility Intervention📚📖Books on the TopicSeed Cycling: Regulate Hormones NaturallySeeds of Sisterhood: Functional NutritionSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

August 8, 2026Episode 16024 min

Where Career Success Meets Personal Wellbeing

In episode I'm celebrating the show’s milestone of over 9,000 downloads and reflecting on the podcast’s mission to help busy professionals prioritize health and well-being as the foundation for everything else. A conversation with a friend helped me see the show’s broader ripple effect by also giving speakers, coaches, and brands a stage to amplify their impact. I'm addressing the most common question I get in my DMs and corporate workshops—whether people must choose between career success and health—arguing grind culture often normalizes sacrificing sleep, energy, and preventive care until chronic conditions and stress appear. You'll learn how the definitions of success are shifting toward sustainability, and outlines how well-being strengthens focus, decision-making, relationships, and long-term performance through deliberate habits like protecting workouts, sleep, and personal connections.00:00 Welcome and Milestone01:41 Why This Podcast Exists02:54 Ripple Effect Impact06:05 Today’s Big Question08:04 The Hidden Cost of Success10:49 Success Is Redefined14:17 Wellness Gets Postponed16:37 Health Fuels Performance19:12 What Wellbeing Really Means21:29 Habits That Make It Work23:40 Closing and Next StepsSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

August 3, 2026Episode 15944 min

Beating Headaches and Neck Pain

In this episode I'm discussing tight shoulders and chronic headaches that hurt focus and productivity with Dr. Jono Taves, a Mayo Clinic-trained doctor of physical therapy and headache specialist who runs Novera Headache Center. Dr. Taves explains many migraine and headache diagnoses are symptom-based “primary headaches” without objective drivers, so care often becomes medication-focused after scans rule out dangerous conditions. He emphasizes evaluating movement and sensitivity in the neck (plus jaw and shoulders) because upper-neck issues can refer pain to the head via the brain stem. He outlines a three-part framework: the pain source (often neck/jaw/shoulders), developmental barriers (hypermobility/EDS and airway or sleep apnea-related jaw and head positioning), and systemic factors affecting pain threshold (diet, inflammation, stress, hormones, especially estrogen dips). He share practical strategies including more daily movement, desk and screen setup, sleep positioning, nasal breathing aids, whole-food nutrition, and appropriate strengthening.⏱️⩇⩇:⩇⩇ Time Markers00:00 Welcome and Topic02:14 Meet the Headache Doctor03:35 His Origin Story07:12 Why Headaches Misdiagnosed10:41 Testing and Primary vs Secondary13:50 Neck Movement Pain Pathway16:42 Three Legged Framework20:31 Desk Posture and Text Neck25:14 Hypermobility and Stability27:08 Airway Jaw and Sleep32:03 Hormones and Migraine Threshold35:15 Food Triggers and Inflammation39:06 Practical Steps Beyond Meds43:15 Where to Find Dr Taves44:41 Final Thanks and Goodbye---------------------------------------------------------------------------------------------------------🎙️🎙️🎙️About Our GuestDr. Jono Taves is a Mayo Clinic–trained Doctor of Physical Therapy and headache specialist who focuses on chronic and complex headache disorders. Throughout his career, he noticed a troubling pattern: many people suffering from persistent migraines and daily headaches were cycling through medications without ever addressing the underlying drivers of their pain. You can learn more about him at:https://www.noveraheadachecenter.com/🔬🧪👩‍🔬Research Studies ReferencedHeadache Disorders: Primary Vs. SecondaryHeadacheNeck Pain And Migraine📚📖Books on the TopicThe Headache: The Science of a Most Confounding Affliction—and a Search for ReliefThe End of Migraines: 150 Ways to Stop Your PainSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

July 30, 2026Episode 15848 min

Finding the Common Language - Decoding Fitness Guidelines and Goals

In this episode I'm interviewing, Rick Howard, an associate professor of applied sports science at West Chester University, about translating adult fitness guidelines into actionable steps for busy professionals. We are seperetaing general physical activity from exercise prescriptions, review the guideline targets of 150 minutes/week of moderate activity or 75 minutes/week vigorous activity, and discuss why focusing only on numeric cardio goals can discourage people who would benefit from simply moving more. Professor Howard emphasizes choosing enjoyable activities (e.g., gardening, walking, golf) as the base of a personalized “physical activity pyramid,” then layering strength, mobility, and varied cardio, including movement in multiple planes to reduce injury risk (e.g., pickleball). We're highlighting strength training, leg work, grip, and progression for longevity, the value of social accountability and stress reduction, and adapting goals across decades by staying active rather than assuming inevitable decline.00:00 Welcome and Episode Goal01:07 Meet Rick Howard02:54 Adult Exercise Guidelines05:03 Make Movement Enjoyable08:16 Build Your Own Activity Pyramid09:49 Strength Span and Your Why12:22 Pyramid Breakdown and Golf Example16:05 Move in All Planes21:35 Sprint and Sport Readiness24:11 Cardio Guidelines for Busy Pros25:36 Why Treadmills Defined Cardio26:57 Simple Ways to Accumulate Minutes27:58 Make Movement Fun28:52 Cardio Room Zombies29:48 Games and Family Fitness30:18 Consistency and Progression30:47 Train Legs and Core31:52 Avoid All or Nothing33:13 Pick Exercises Youll Do34:57 Training Through Decades36:22 Deadlift Mindset Shift39:07 Beat Boredom With Variety40:27 Strongman Origin Story42:30 Strongman Community Edge45:05 Accountability and Culture47:00 Find Rick Online---------------------------------------------------------------------------------------------------------🎙️🎙️🎙️About Our GuestOur guest, Dr. Rick Howard, is an Associate Professor of Applied Sports Science at West Chester University (PA) in the Department of Kinesiology. He serves as the Sports Performance Coordinator and Advisor at West Chester University. His teaching and research specialize in pediatric exercise science, long-term athletic development (LTAD), and youth strength and conditioning.You can learn more about him:https://www.linkedin.com/in/rick-howard-4834ab4a/https://www.wcupa.edu/healthSciences/kinesiology/rickHoward.aspx🔬🧪👩‍🔬Research Studies ReferencedHow much exercise is needed to live longerWorld Health Organization 2020 guidelines📚📖Books on the TopicStrength Training for All Body TypesSmarter WorkoutsSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

July 27, 2026Episode 15719 min

Q and A on Intermittent Fasting

If you want a deep dive into intermittent fasting (IF) this episode is it!It is an eating pattern focused on meal timing—not a diet—and outlines three common methods (16/8, 5:2, and eat-stop-eat), including what’s allowed during fasting windows. They describe key physiology (lower insulin, fat burning, and autophagy) and potential benefits like weight loss, reduced insulin resistance, and improved focus, while emphasizing food quality and noting common side effects. I'm answering questions on fasted workouts, the host advises timing workouts near the end of a fast if muscle gain is a priority, discusses post-workout nutrition (protein/carbs or BCAAs), highlights gut-brain and fiber/SCFA links, and cautions that combining fasting with intense training can increase stress and potentially impair immunity.Time Marker00:00 Welcome and Topic Setup01:10 What Intermittent Fasting Is03:07 Popular IF Methods Explained04:47 What Happens When You Fast06:12 Benefits Limits and Safety07:35 Fasted Workouts and Refueling10:28 Gut Brain Axis and Fiber14:02 Training Intensity and Stress16:50 Immunity Claims and Overdoing It18:51 Wrap Up and Listener QsResearch Studies Referenced:Beneficial effects of intermittent fasting: a narrative reviewExercise Training and Fasting: Current InsightsSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

July 25, 2026Episode 15635 min

Strength at Every Age

In this episode I’m talking with chiropractic physician and author, Dr. Michael Guadagnino,  about building strength and reducing pain at every age without unnecessary drugs or surgery. We’re discussing common misconceptions about aging and fitness—especially feeling it’s too late to start— comparing yourself only to yourself, setting written goals, and reverse-engineering small daily steps. Dr. Guadagnino explains sarcopenia (age-related muscle loss), the role of resistance training in maintaining muscle and bone health (including Wolff’s law), and how free weights and proprioception work can improve balance and reduce fall risk. We’re also covering nutrition, sleep and recovery, CoQ10 and mitochondrial energy, and adapting movement for injuries or chronic illness, ending with his advice to “never settle.”You can learn more about Dr. Guadagnino with the links below:Michael Guadagnino's Websitehttps://drguad.wpcomstaging.com/fitness-over-50-60-70-and-beyond/⏱️⩇⩇:⩇⩇ Time Markers00:00 Welcome and Theme01:32 Meet Dr Michael05:17 Mindset to Start07:19 Write Goals Down10:26 Restarting After Break12:24 Sarcopenia Explained17:26 Stop Muscle Loss19:08 Training Frequency Plan21:36 Mobility and Balance22:45 Nutrition for Strength26:50 Movement Beats Pain30:29 Inspiring Patient Story32:23 Never Settle Advice34:43 Book and Wrap Up📚📖Books Mentioned59 Seconds: Think a Little, Change a LotThe Power of Writing It Down: A Simple Habit to Unlock Your Brain and Reimagine Your LifeSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

July 19, 2026Episode 15535 min

The People Equation-Cultivating Relational Wellness in Workplace

The People Equation: Cultivating Relational Wellness in the Workplace with Dr. Paul WhiteIn this episode of the 9 to 5 Wellness Podcast, Aesha Tahir sits down with workplace culture expert and bestselling author Dr. Paul White to explore the power of relational wellness at work. Together, they discuss why employees often feel disconnected in today's workplace, how authenticity builds trust, and why appreciation—not just recognition—is the key to stronger teams, higher retention, and healthier workplace cultures. Dr. White, co-author of The 5 Languages of Appreciation in the Workplace, shares practical strategies leaders and employees can implement immediately to reduce relational friction, increase psychological safety, and create environments where people feel genuinely valued. Key Takeaways✅ Appreciation is different from recognition.✅ Employees want to be valued as people, not just for their productivity.✅ Authenticity requires psychological safety and trust.✅ The Five Languages of Appreciation can transform team relationships.✅ Workplace appreciation improves retention, engagement, and profitability.✅ Strong workplace relationships are becoming a competitive advantage.Time Markers00:00 Welcome and Episode Focus01:49 Meet Dr Paul White03:13 Origin Story and Mission04:54 Workplace Friction Explained07:53 Authenticity and Safety11:07 Taking Small Sharing Risks12:23 Policies and Being Seen14:50 Five Languages at Work18:50 Personalized Appreciation Matters21:02 Team Implementation Playbook23:43 Appreciation Drives Results25:52 Leader Misconceptions28:09 Building Appreciation Culture30:06 Remote and Hybrid Appreciation32:29 Keep People Through Connection33:30 Simple Habits and Wrap Up34:14 Where to Find Dr White35:08 Final Thanks and Sign OffResources MentionedAppreciation at WorkThe 5 Languages of Appreciation in the WorkplaceThe 5 Love Languages by Dr. Gary ChapmanConnect with Dr. Paul WhiteWebsite: AppreciationAtWork.comEmail: paul@drpaulwhite.comSocial: Search "Dr. Paul White" or "Appreciation at Work" on your preferred social platformSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

July 18, 2026Episode 15456 min

The Functional Edge- Longevity & Performance

In this episode of 9 to 5 Wellness, I'm interviewing exercise physiologist and movement professional Lucas Denham about how performance training metrics can extend health span and support longevity. We're defining longevity versus health span as quantity versus quality of life, then discuss key markers including VO2 max, grip strength, body composition and bone density via DEXA, strength/power, and movement quality (mobility, stability, and compensation). Lucas explains grip strength as a proxy for neuromuscular “hardware and software,” and details VO2 max testing, substrate utilization, and metabolic flexibility—shifting between fat and carbohydrate use across intensities. You'll learn about practical training approaches (zone 2, HIIT, aerobic intervals), including the Norwegian 4x4 protocol, noting as little as 3–8 minutes per week in zone 5 can improve VO2 max. We're also connect muscle mass and power to glucose regulation, fall prevention, and functional aging, and emphasize unstructured “play” as a sustainable, enjoyable driver of lifelong movement.00:00 Performance Meets Longevity01:57 Meet Lucas Denham02:57 Longevity vs Healthspan05:15 Key Longevity Metrics07:30 Why Grip Strength Matters09:38 VO2 Max Explained18:03 Metabolic Flexibility21:17 Zone Training and Protocols36:37 Muscle Mass and Aging42:25 Move Well Move Often47:50 Bring Back Play53:30 Where to Find Lucas55:34 Final Thanks and WrapSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

July 12, 2026Episode 15315 min

Applying Time Under Tension at Work

I'm diving into the strength-training concept of time under tension (TUT)—the time muscles stay under resistance—and why it drives muscle growth, strength, and endurance by increasing metabolic stress and mechanical fatigue. Using a bicep curl example, they compare slower, controlled reps (longer TUT) to faster reps (shorter TUT) and research from The Journal of Physiology and Harvard Health suggesting slower tempo increases muscle protein synthesis and keeps muscles engaged longer. They then translate TUT into workplace strategies: work in short, focused 25-minute bursts without distractions, take 5–10 minute active pauses to prevent burnout, use a tactical STOP method and diaphragmatic breathing before reacting under pressure, and delay reactions to difficult people for 5–10 seconds to choose a better response. You can learn about some of my personal goals and how I use TUT to reframe obstacles as constructive resistance.Time Marker00:00 Welcome and Topic Setup00:14 Gym Lessons for Life01:51 What Is Time Under Tension03:20 Science and Bicep Curl Example05:55 Apply TUT at Work Focus Blocks07:54 Active Pauses to Prevent Burnout08:24 STOP Method Under Pressure10:16 Handling Difficult People Calmly11:39 My 3 Goal Strategies This Year15:01 Wrap Up and Subscribe🔬🧪👩‍🔬Research Studies ReferencedMuscle protein sub-fractional synthetic with TUT https://pmc.ncbi.nlm.nih.gov/articles/PMC7485021/Go slower for strength training gainshttps://www.mdpi.com/2411-5142/9/1/9📚📖Books on the TopicTime Under Tension: Tactical TrainingSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

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