Wellness girl chat this week as a part of our new series:: hotter and smarter in 5! where we discuss a variety of women’s health topics in 5 (ish) minutes. Nothing is off limits, so let’s talk about it!

This week on hotter and smarter in 5! We chat about…

• Gua sha
• The lymphatic system
• Dry brushing
• A body detox
• Our body’s detoxification system
• And swelling!

So fun, so smart, so hot! Let us know what other topics we should cover, and get ready to learn about your body like never before!

loving the pod? click the follow button, & we'd love if you could leave a review!

website:: elaa-wellness.com

insta:: @dr.kelsyvickdpt & @elaa_wellness

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

sign up for the free wellness big sis newsletter!

00:00 - 02:52 The anatomy & physiology of the lymphatic system

02:53- 03:14 Damage to the lymphatic system

03:15- 05:18 Lymphatic system tips & tricks (gua sha!)

05:19- 05:26 You’re now hotter and smarter#guasha #skincare #swelling #inflammation #hotterandsmarter #detoxsystem

Mentioned in this episode:

hotter smarter pod intro

Wellness girl chat with us as we talk about how freaking hard it is to be a girl trying to accomplish health, wellness, and fitness goals!

Do I do cardio for fat loss? What about intermittent fasting? How do I change my body composition, build muscle, lose fat, and reach my aesthetic goals? I’m struggling to workout…how do I build consistency? We chat about the misconceptions around all of these topics, explain the science behind fat loss, muscle building, and metabolism from a female-specific perspective, and give actionable takeaways for how to reach your health, wellness, and fitness goals for 2025! Listen in!

loving the pod? click the follow button, & we'd love if you could leave a review!

website:: elaa-wellness.com

insta:: @dr.kelsyvickdpt & @elaa_wellness

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

sign up for the free wellness big sis newsletter!

00:00 - 02:36 Different health & wellness goals for the new year

02:37 - 05:24 it’s hard being a girl! (misconceptions!)

05:25- 07:47 A misconception on fasting for women

07:48- 10:15 Why women need carbs

10:16 - 12:23 The basics of fueling for exercise as a woman

12:24- 13:05 The importance of recovery in building muscle

13:06 - 13:47 Don’t compare your journey or body with someone else!

13:48 - 14:49 The misconceptions around cardio and fat loss

14:50 - 17:15 Why we should focus on our basal metabolic rate

17:15 - 18:60 How to build consistency

18:61 - 20:18 The longevity fun

20:19- 21:51 Finding your deeper why for motivation

21:52 - 23:24 hotter and smarter in 5 minutes! Motivation

#womenshealth #femalefitness #workoutgoals #motivation #healthandwellnessgoals2025 #musclebuilding #fatloss #metabolism

Wellness girl chat this week as a part of our new series:: hotter and smarter in 5! where we discuss a variety of women’s health topics in 5 (ish) minutes. Nothing is off limits, so let’s talk about it!

In honor of the new year, this week we discuss::

• The science of motivation
• Dopamine
• Tips and tricks to maintain motivation
• How to balance your dopamine levels
• How to make sure we stay motivated throughout the year!

Listen in, and let us know what you think or if there are any other topics you want us to cover!

loving the pod? click the follow button, & we'd love if you could leave a review!

website:: elaa-wellness.com

insta:: @dr.kelsyvickdpt & @elaa_wellness

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

sign up for the free wellness big sis newsletter!

#dopamine #motivation #2025goals #goalsetting

00:00 - 02:05 The science behind motivation

02:06 - 04:33 How to stay motivated throughout the year

04:34 - 05:08 hotter & smarter in 5 minutes

Mentioned in this episode:

hotter smarter pod intro

The 20-something’s guide to creating the 2025 of your dreams:: https://www.elaa-wellness.com/blog/the-20-somethings-guide-to-creating-the-2025-of-your-dreams

The 20-something’s guide to a vision board night::

https://www.elaa-wellness.com/blog/the-20-somethings-guide-to-a-2024-vision-board-night

🎙️ Wellness Big Sis: The Pod – Your Guide to Building the Best 2025!

✨ Are you ready to turn your 2025 hopes and dreams into reality? In this episode, I break down a 7-step process to help you create the life you’ve always wanted. From goal-setting strategies to science-backed hacks for staying motivated, we’re covering everything you need to crush your goals this year!

💡 What you’ll learn in this episode:

• How to set intentional, achievable goals that align with your big dreams
• 
  
• The science behind staying motivated and consistent all year long
• 
  
• Practical tips to overcome challenges and stay on track
• 
  
• 
  

Whether you’re planning a career glow-up, personal milestones, or leveling up your wellness routine, this episode is packed with actionable advice to help you thrive.

👯‍♀️ Tune in now and let’s make 2025 your year!

🔗 Don’t forget to follow the podcast for more episodes on wellness, personal growth, and big-sis advice every week!

00:00 - 03:35 intro & the importance of reflection

03:36 - 07:28 simplify goal setting

07:29 - 13:12 the 7 step process to create the 2025 of your dreams (steps 1-4)

13:13 - 17:28 finding your word of the year (step 5)

17:29 - 18:25 create your 2025 goals (step 6)

18:26- 20:43 the science-backed way to stay motivated (step 7)

20:44 - 25:54 2025 goals, dreams, and visions

25:55 - 26:50 vision board night

loving the pod? click the follow button, & we'd love if you could leave a review!

website:: elaa-wellness.com

insta:: @dr.kelsyvickdpt & @elaa_wellness

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

sign up for the free wellness big sis newsletter!

Keywords: 2025 goal-setting, staying motivated, wellness routine, personal growth podcast, dream big, science-backed motivation tips, create your dream year

Join us for a wellness girl chat as we dive into 2025's top wellness trends! Reflecting on 2024, a year all about gut health, digestive wellness, supplements, nervous system regulation, and the rise of AI in wellness tech, we’re looking ahead to what’s next.

Here’s what we predict will take center stage in 2025:✨ Simplifying wellness routines for a minimalist lifestyle✨ The surprising connection between dental hygiene and gut health✨ AI-driven personalization in wellness technology✨ A deeper understanding of menstrual cycles✨ Exploring nervous system regulation✨ Reducing toxic load in our environments✨ Prioritizing sustainability in everyday wellness✨ Mastering sleep hygiene for optimal recovery

Get ready for an inspiring discussion packed with actionable insights to elevate your 2025 wellness journey. Subscribe and tune in!

loving the pod? click the follow button, & we'd love if you could leave a review!

website:: elaa-wellness.com

insta:: @dr.kelsyvickdpt & @elaa_wellness

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

sign up for the free wellness big sis newsletter!

00:00 Introduction

01:44 2024 health & wellness trends overview

05:49 2025 health & wellness trends intro

06:05 Minimalism & Simplicity in the Health & Wellness Space

09:36 Oral health & dental hygiene for gut health

11:13 AI in the health & wellness industry

13:14 Menstrual Cycle & women’s health focus

14:09 Pilates Princess to Strength Training glow ups

15:10 Wanting to tone & look good is okay!

16:16 nervous system regulation

16:53 Decreasing the toxic load in our environment

17:13 sustainable wellness

18:35 Sleep Hygiene

19:01 Outro

Reflecting on 2024: Growth & Lessons Learned 🎧

As 2024 wraps up, it’s the perfect time to reflect on the habits, lessons, and moments that shaped us. In this special interactive episode, we’re guiding you through journal prompts and meaningful conversations to help you reflect on your own wellness journey this year.

Tune in as we discuss:
✨ What worked (and didn’t) for our routines in 2024
📓 Journal prompts to explore your personal growth and challenges
💡 Reflecting on what we want to keep & change for 2025

Whether you’re into journaling, goal-setting, or just taking a pause to reflect, this episode is designed to inspire you to think deeply and set yourself up for success in the year ahead.

Listen now, and let’s close out 2024 with clarity, growth, and intention. 💬

Follow the podcast to stay connected, and don’t forget to share your reflections with us!

loving the pod? click the follow button, & we'd love if you could leave a review!

website:: elaa-wellness.com

insta:: @dr.kelsyvickdpt & @elaa_wellness

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

sign up for the free wellness big sis newsletter!

00:00 Intro

01:49 reflection simplified for 2024

04:50 reflection 2024 & journaling session tips & tricks

07:02 guided reflection & journal sesh for 2024

12:28 Conclusion

#WellnessPodcast #2024Reflections #GrowthJourney #HealthAndWellness #JournalPrompts #SpotifyPodcast

Join us this week for a cozy girl chat all about navigating health and wellness during the holiday season. 🌟 Struggling with digestion and bloating after festive meals? Feeling guilty about missed workouts? Dreading tough conversations with family or losing sleep over holiday stress? We’ve got you covered!

In this episode, we’re sharing real-life tips and tricks to help you glow through the holidays—inside and out. From balancing time with loved ones to tackling self-care like a pro, you’ll walk away with tangible strategies to feel your best. 💖

✨ Bonus: We're bringing advice straight from our Wellness Big Sis Community, so you know it’s tried and true. Hit play and step into your most balanced and joyful holiday yet!

loving the pod? click the follow button, & we'd love if you could leave a review!

website:: elaa-wellness.com

insta:: @dr.kelsyvickdpt & @elaa_wellness

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

sign up for the free wellness big sis newsletter!

00:00 Introduction to Holiday Health Challenges

04:02 Immune System Supplements

06:16 Digestive Health During Travel

08:26 Movement and Exercise Tips for Travel

10:16 Sleep Hygiene & Travel Tips

12:33 Navigating Family Relationships During the Holidays

15:39 Community Tips & Tricks for Holiday Wellness

we’re wrapping up our 4-part series on inflammation with a deep dive into how your body stays balanced between inflammation and anti-inflammation and what might tip the scales. this week, we’re chatting about what systemic inflammation really means, how to spot it, and simple ways to support your body for long-term wellness. 🌿💖

here’s what we’re covering:✨ how your body’s natural inflammation process works from a full-body perspective✨ how factors like stress, sleep, nutrition, and even your environment can affect that balance✨ the signs your body might need a little extra support✨ easy, practical ways to feel your best and thrive

in our first 3 episodes, we explored the basics of inflammation, its impact on skin, muscles, and gut health, and how it ties into your menstrual cycle. now, it’s all about bringing it together to help you feel strong, clear, and energized. 💪

this episode is packed with feel-good tips, empowering insights, and that “we’re all in this together” vibe. hit play and let’s glow up—inside and out! ✨

loving the pod? click the follow button, & we'd love if you could leave a review!

episode 5 about brain health & sleep hygiene

website:: elaa-wellness.com

insta:: @dr.kelsyvickdpt & @elaa_wellness

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

sign up for the free wellness big sis newsletter!

00:00 Introduction to Chronic, Systemic Inflammation

02:18 Inflammation Overview & Recap

05:06 Causes of Systemic, Full-Body Inflammation

06:51 How Chronic Inflammation Affects our body

08:54 Tips & Tricks for Managing Chronic Inflammation

15:09 How to tell if your body is chronically inflamed

18:00 Conclusion on Inflammation

18:47 BONUS: The role of the menstrual cycle in systemic inflammation

20:17 Outro