9 to 5 Wellness

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</

9 to 5 Wellness is a business podcast hosted by Aesha Tahir, with 174 episodes on record and a Required Pod Score of 80.

Aesha Tahir hosts 9 to 5 Wellness, a business show with 174 episodes published.

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  Episode #174

  Why Identity Beats Willpower Every Time

  Sep 27, 202622 minS1

  The other day, my 15-year-old son Aiden cleaned out our pantry without anyone asking him to. As he threw out the chips and crackers, he said, "I don't eat unhealthy like that anymore." I haven't stopped thinking about that sentence. He wasn't talking about a diet, a macro plan or a coach's rules. He was telling me who he is now. In this episode, I look at why so many health goals fail when willpower runs out, and why changing how you see yourself is the most underused tool you have. I draw on my work as an exercise physiologist and corporate wellness consultant to explain why identity-based habits hold up through deadlines, stressful weeks and busy family schedules. I also share three simple steps you can start tomorrow morning. In This Episode, I Cover Why "I'm trying to eat better" keeps your old identity in place, and what to say instead How willpower and motivation fail you when work gets stressful The link between rules, decision fatigue and the 3 PM donut problem Why every healthy action is a "vote" for the person you're becoming How a healthy identity builds resilience after setbacks Why you don't have to earn the identity before you claim it My 3-step framework for making the identity shift in everyday life Send 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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  Episode #173

  Why Your VO2 Max Matters More Than Your Step Count

  Sep 25, 202621 minS1

  If you could track one number that shows how long and how well you'll live, it would be your VO2 max. In this episode of the 9 to 5 Wellness podcast, I'm diving into VO2 Max: what it is, why researchers treat it as a longevity biomarker, and how busy professionals can raise it. Many of my clients and patients put it this way: "I don't feel old, and I want to stay this way." If that sounds like you, start here. In this episode, you'll learn: What VO2 max is, and why it's also called your aerobic capacity How your heart, lungs, circulatory system and muscles work together to turn oxygen into ATP, your body's energy currency The study of more than 122,000 patients that linked a higher VO2 max to a lower risk of death from all causes, not just heart disease What counts as a "good" VO2 max for your age, sex, fitness level and altitude Where to get tested: university labs (often free), cardiopulmonary exercise testing (CPET) or a smartwatch estimate Her top 3 strategies and 2 favorite workouts for improving aerobic capacity ⏱️⏱️ Time Markers 00:00 Welcome and Update 01:22 Why VO2 Max Matters 02:45 VO2 Max Basics Explained 06:21 Longevity Research Link 07:29 What Is a Good Score 09:25 Benchmarks and Personal Example 12:20 How to Test VO2 Max 13:34 Three Ways to Improve It 17:10 Go To VO2 Workouts 18:56 Wrap Up and Call to Action Related Episodes If you liked this episode we think you'll enjoy this one too: https://9to5wellness.com/episode/key-biomarkers-of-metabolic-health/ ‍Related Research Studies VO2 max ageing and all cause mortality The Role of VO2 max as an Indicator of Population Health Books on the Topic Outlive: The Science and Art of Longevity by Peter Attia, MD (2023) 80/20 Running by Matt Fitzgerald (2014) Send 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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  Episode #172

  Question and Answer - Core Muscles and Health Fatigue

  Sep 20, 202614 minS1

  It's a listener Q&A episode — two questions, no fluff. First: why core muscles don't show up no matter how hard you train them. Second: why "doing everything right" for your health can still leave you completely exhausted. Key takeaways Ab definition is a body-fat story, not just a training story You can't out-crunch a bad diet "Toned" isn't a separate physiological state — it's muscle plus low body fat, earned slowly Health fatigue isn't a motivation problem, it's a systems-overload problem One clear health priority beats twelve half-followed ones Got a question for a future Q&A? Send it in — Aesha reads every one. Send 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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  9 to 5 Wellness

  Why Confident Professionals Fall Short When Communicating

  Sep 18, 202638 min

  Ever wondered why you can nail a presentation with friends but completely freeze when it's time to deliver it to your team or at a big pitch? In this episode of 9 to 5 Wellness, Aesha is joined by Dr. David Lee Fish — a communication expert who's spent decades helping professionals, performers, and athletes close the gap between their expertise and their delivery under pressure. Dr. Fish's approach has an unusual origin story: it traces back to his early career as a saxophone player and later professor, and to studying under Zen master Seung Sahn. That training led him to a method that closely parallels mindfulness, built around one core idea — acceptance, not resistance, is the key to managing performance anxiety. In this episode, you'll learn: The three factors that trigger performance anxiety — and why 75% of us are wired to feel it The role of the amygdala ("your internal bodyguard") in fight, flight, or freeze responses Why trying to eliminate stage fright entirely is a "dead man's goal" — and what to aim for instead The Yerkes-Dodson finding on how the right amount of adrenaline actually improves performance Dr. Fish's practical READ framework for staying composed in high-stakes moments: R emember your core values behind the task E ngage fully with what you're doing A ccept nervous thoughts and sensations without fighting them D etachment naturally follows How to recover gracefully if your mind goes blank mid-presentation Why the threats get bigger — and the nerves more real — the higher you climb Memorable moment: Aesha shares advice from her Toastmasters mentor: when you're anxious about forgetting a detail or missing a stat, ask yourself — "Who will know that?" Find out more about our guest Dr. David Lee Fish below: Website: riseup8.com LinkedIn: David Leifes Time Markers 00:00 Welcome and Episode Setup 01:05 Meet Dr David Lee Fish 02:49 From Saxophone to Zen 06:27 Why We Freeze Under Pressure 08:04 Amygdala and Survival Mode 10:23 First Aid Accept It 13:41 Self Worth vs Symptoms 18:57 Stop Chasing Zero Fear 20:42 Adrenaline Sweet Spot 24:52 READ Framework Explained 30:09 When Your Mind Goes Blank 36:08 Where to Find Dr Fish 37:35 Closing Thanks and Goodbye Send 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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  9 to 5 Wellness

  Fall Forward _ Why Autumn Is Your Real New Year

  Sep 13, 202633 min

  Forget January — fall is the smartest, most natural time to reset your goals. In this episode, we break down the science of why autumn motivation actually works better than New Year's resolutions, walk through a practical 90-day goal review framework, and dig into specific healthspan and fitness goals worth building into your fall. What You'll Learn Why January is biologically and psychologically one of the worst times to set new goals — and why fall works with your body instead of against it The physiology behind fall motivation: circadian shifts, sleep quality, and training performance A four-step framework for reviewing and resetting your goals for the rest of the year A full menu of healthspan-focused fitness goals, from strength training to sleep to metabolic health Why career and health goals can't actually be separated from each other. 00:00 Weekend Welcome 00:26 Why Fall Resets 02:08 New Year Myth 06:40 Fall Biology Boost 09:39 Fall Audit Framework 10:46 Four Step Reset 18:20 Healthspan Over Fitness 21:12 Strength For Longevity 24:50 Cardio And Mobility 27:22 Recovery And Labs 29:50 Personal Fall Motivation 31:49 Homework And Wrap Up Learn more about our working with Aesha Tahir https://9to5wellness.com/workwithus/ Learn more about Aesha’s Movement Assessment and Consultation https://toneandstrengthen.com/fitness-coaching/ ‍Related Articles Surprising Ways Your Body Changes in the Fall Books on the Topic The Autumn Reset Send 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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