You know that feeling of waking up before the sun on vacation day to either catch a flight or begin a road trip? The excitement you wake up with to begin an adventure? That’s how I feel most mornings- excited and ready to go. I’ve ALWAYS been

How To Deal With Negative People

Aug 18th, 2020 12m 30s

Straight from the DMs… is this week’s topic of convo! In my opinion, theres never been a more relevant time to address this topic. You guys have heard me say this multiple times- but negativity is toxic. And when its coming from someone else, y

EXCITING ANNOUNCEMENT!

Aug 11th, 2020 8m 35s

Over the quarantine, I was getting a lot of messages that people are struggling to practice movement and good nutrition while at home. Most people struggle with self control, daily exercise, and stress management / spiraling thoughts from scrol

A Letter To The Burnt Out Creator

Aug 4th, 2020

So many of you in this community are strong creatives, so I figured I’d dedicate an episode to share some things I do when feeling exhausted and out of creative energy. This one is for: the side hustler, graphic designer, hair stylist, physical

Easy, Healthy, Plant-Based Meals

Jul 28th, 2020 11m 34s

I’m a picky eater. Growing up, I survived on hot dogs, chicken nuggets, french fries, Ritz cheese crackers, and PB&J. In fact, on Saturday mornings, my parents would sleep in. I would wake up at 6 a.m. always to watch cartoons. I would sneak an

Good Morning: Guided Meditation

Jul 21st, 2020 8m 51s

Are you sick of spending forever looking for the perfect guided meditation on Youtube to start your day off right? Wellllll look no further… I think this is it. ? Here’s a light and positive way to begin the first 6 ish minutes of your day off

How to *Actually* Lose Weight

Jul 14th, 2020 15m 12s

I’ve been meaning to write this for quite awhile since it seems to be such a buzz topic… and the main reason people pursue a healthy lifestyle. I’m going to set the record straight with non-traditional advice that actually worked for me. Sure,

Guided Meditation For Positive Energy

Jul 7th, 2020 9m 43s

Move away from distraction and calm yourself for a few quiet moments. Breathe in for a count of 4 (smell the roses) and out for a count of 8 (blow out the birthday candles). Allow yourself to close down all of the foggy thoughts in your head fo

Workout Motivation (When You Hate Working Out)

Jun 30th, 2020 15m 3s

Maria Fitnezz community feedback: “I think it would be great to have a podcast about working out when you hate working out, and not necessarily from a “lack of motivation” perspective. Usually that’s what people assume the problem is but I thin

How To Overcome Cravings

Jun 21st, 2020 19m 45s

Does anyone actually know how to do this? KIDDING. But you must know, this formula isn’t a one and done. I come back to this often when I find myself slipping up. Temptation in terms of food, is a fact of life. It’s not something you can peacef

Intermittent Fasting

Jun 16th, 2020 15m 2s

Intro Intermittent fasting is an eating pattern that cycles between eating and fasting, exactly how it sounds. It’s not necessarily a diet, just a window of time you choose to eat and time you don’t. Typically, most follow either the 14-16:8 me

My Story of Self-Confidence

Jun 9th, 2020 13m 25s

How many of you listening lack self-confidence? How many of you wanted to apply for a job, send an email, or say how you actually feel… but stopped yourself. You stopped because you don’t think what you have to offer or say was worthy of gettin

Food Label Myths Part 2

Jun 2nd, 2020 15m 34s

*Disclaimer: I have no credentials in this field other than being a licensed physical therapist assistant- so I’m not a registered dietician or nutritionist, nor am I certified or licensed to give formal advice. For all questions or serious inq

Food Label Myths Part 1

May 26th, 2020 16m 25s

**Disclaimer: I have no credentials in this field other than being a licensed physical therapist assistant- I’m not a registered dietician or nutritionist, nor am I certified or licensed in anything. For all questions or serious inquiries, I’m

A Book That Helped Me Grieve

May 19th, 2020 12m 51s

The most powerful book I’ve ever read is called . . . The morning of the day we decided that it was time to send my pup to heaven, before we made the decision, I happen to come across this book that felt very right to read at this particular mo

The Importance of An Honest Conversation

Mar 22nd, 2020 15m 49s

In the past year of my life 2019 into 2020, I’ve experienced quite a few life changes. Things like moving out of my childhood home, letting go of friendships, growing my business, watching my pup pass away, and a few health scares in close circ

A Pep Talk For A Season of Hard

Mar 21st, 2020 13m 37s

Sometimes, life gets busy and I get so wrapped up in work that I literally forget what day it is. I forget that a life worth living is one rich in relationships, people, and connection. Sometimes theres nothing that reminds us of this more than

My Favorite Healthy Meals

Mar 20th, 2020 21m 47s

Disclaimer: *This can be a controversial topic and many people, whether they know it or not, may not have the healthiest relationship with it. If you feel like the thought of your next meal is consuming your life, the way that you eat doesn’t m

How To Stay Motivated

Mar 20th, 2020 14m 57s

The magic question… Naturally, I was born a little more driven than the average bear. I was taught to work hard as a child and placed value in self achievement. It takes the same energy to procrastinate that it does to put your head down and do

How To Set A Daily Intention

Mar 20th, 2020 11m 59s

If I had a dollar for every time I saw the headline “Set Your Intention,” but didn’t actually tell you how, I’d be rich enough to never work another day in my life… I’ve dedicated an entire episode to it as this topic is a FAQ in my community!

Healthy Habits From Home

Mar 20th, 2020 20m 37s

I know you’re struggling finding the motivation to practice wellness during this season. So, I’m excited to share with you how possible it actually is to practice healthy habits from home! Take a personality test (Enneagram) to figure out how b

A Pep Talk To Worry Less

Mar 19th, 2020 11m 1s

The coolest part about my job is I can write from anywhere. currently I’m sitting in one of my favorite cafes called Inca Tea, typing on my phone (which I normally hate) with a phone battery of 22%… Game on. The quality of my day depends on ho

Welcome To The One Ray Podcast!

Mar 19th, 2020 13m 2s

For those listening for the first time, I’d like to introduce who I am and what I do! I’m a wellness blogger who helps women achieve their health goals and enjoy the journey. I share through through 3 different venues- social media/blog/podcast

Rate