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Welcome to “Flex and the City”, where we explore the dynamic, sometimes chaotic, but always rewarding journey of life in your 40s! Hosted by two long-time friends, Lisa Wasonga & Ghada Odeh, with a bond that dates back to our university days, we bring you candid conversations that blend wisdom, laughter, and a touch of drama. Our episodes cover everything from health, fitness, and mindset matters to the unique challenges of motherhood and embracing life in our 40s. Join us for relatable advi ...
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Send us a text Hey Flex Fam! In today’s episode, we’re excited to welcome a special guest, Ben Neill , a highly sought-after performance coach based in Atlanta, who specializes in personalized nutrition and exercise plans for clients ranging from teenagers to elite athletes and high-performance CEOs. We dive deep into: ✅ Ben’s journey from being 75…
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EP 32 - Guilt Trip: Moms Ride for Free
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Send us a text Hey Flex Fam! Welcome back to another episode of Flex and the City! In today’s episode, we’re diving into something that hits home for a lot of us – Mom Guilt. From feeling like you’re never doing enough for your kids to questioning your every move, mom guilt can be a total mindf*ck. We get real and raw about our own experiences with…
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Send us a text Hello again Flexy Fam, It has been a little while as we took some time away for ourselves, but it is great to be back. As you can see this week's episode is a little longer than usual: we had a lot to catch up on but also a spirited discussion on our topic of the day: health & fitness trends. We cover a wide array of these ranging fr…
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EP 30 - Great Date-spectations -- Are We Ready for our Kids to Date?
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Send us a text Hey Flex Fam, This week we share a little snippet of the conversations that often happen behind the scenes...real and unfiltered conversations we have with or without the mics on. Last week we got into it about the dread of having our boys bring home girls we may not initially approve of. We also talk about how we hope to have prepar…
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EP 29 - Call of Booty: Is the Fitness Industry Becoming Hyper-Sexualised?
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Send us a text Hey Flexy Fam, In this week's episode we discuss a topic that made some waves in the media recently following a post from popular Australian fitness influencer, Kayla Itsines. A link to an article on this controversial post is in the episode, but in a nutshell, Kayla came up against polarized opinions for raising an issue that we hav…
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EP 28 - Roses & Resilience -- A Valentine for Sisterhood
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Send us a text Hey hey fam, We trust you had a great week and are moving on swiftly through the beauty, annoyance and/or whatever else Valentine's Day means to you! In this episode of Flex and the City, we discuss the importance of building a strong community--especially for women. Research shows that lack of a social support impacts both mental an…
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EP 27 - Conversations We Can't Ignore | Flex and the City Podcast
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Send us a text This episode is different. It’s raw, honest, and necessary. Lisa shares her personal experiences as a Black woman navigating racism—both in her own life and in raising biracial children. From feeling isolated in Munich to the realities her sons face at school, this is a conversation that needs to be heard. We dive into the difficult …
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Send us a text Hey hey flex fam, We hope you've been keeping on top of the momentum you've set for your self-growth and holistic health goals this year, and for years to come. As we work through said growth process, this week we discuss the often referenced (and more often misused) topic of Emotional Intelligence (EI). We give you a brief backgroun…
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EP 24 - From Equator to Snow: Surviving the Winter Blues & SAD
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Send us a text Hey Fam! In this episode, we’re talking all about the winter blues and Seasonal Affective Disorder (SAD). Because let’s be real, who doesn’t dream of sunshine like they have in Australia or Dubai when you’re stuck in the middle of a gloomy winter? And if you’ve ever thought about learning how to ski but have no clue what you’re doing…
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Send us a text Hey Fam, This week we have a little bit of a mixed bag where we just chat away and catch up on what's been happening thus far as well as some and funny family stories. Also, how did we forget that piercing story from college?! Listen, subscribe, and enjoy!! __ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness …
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Send us a text Happy New Year Fam! We sincerely hope you all had a wonderful entry into the new year and have continued on the growth journeys started in the last, and being loving and true to yourselves. In fact, this is one of the main topics of this week's episode: we 100% rebuke that 'new year, new me' energy and instead discuss ways to embrace…
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Send us a text Hey Fam, As the year comes to a close, we talk about the lessons learned, those not quite honed, and the growth we hope to continue in the new year. We create accountability (between us and you guys too) by stating clearly our goals for personal growth in the new year and hope you share yours with us to in the comments. A happy new y…
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Send us a text Hey Flexy Fam, Here's to the last Friday of the year! It's been a tiiiiiime, and lots has happened from early discussions about 'no new friends', evolving to discussions about now making new friendships, and a chat between us on how we manage feelings of hurt or loss of confidence between one another. We then delve deeper into the to…
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EP 20 - Letter to My 18-Year Old Self
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Send us a text Hello Flex Fam, This week we catch up on a few weeks of not seeing each other, and we talk about the importance of a supportive circle, especially when one is a foreigner in a place without family. In discussing our topic of the day, A Letter to My 18-Year Old Self, we once again reminisce on our college days and really delve into th…
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Send us a text Hey Flex Fam, Good to be back after a week off! This week we discuss (binary) gender roles as a social construct and talk about how they influence our relationships with one another and ourselves. We talk about how the happy housewife has morphed over the years into the corporate woman and further into the woman who does it all, perf…
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EP 18 - Drama Trauma: Are you a drama addict?
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1:10:06
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Send us a text Hey Flexy Fam, We're back after a week off and had a little catch up session with stories of some great accomplishments in the last week and a poignant discussion on race and ethnicity. We also delve briefly into the challenges (and fears) relating to raising boys into respectful yet strong men, and then transition to our topic for t…
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Send us a text Hello Flexy Fam, This week we reminisce on a few high school memories and give some well-deserved credit to Gen-Z and their ability to 'just say no' to things that don't align with them -- leading us into our topic for the day: just saying no. We also discuss some of the reasons saying 'no' can be difficult, including the need to peo…
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Send us a text Hey Flex Fam, This week we catch up on the happenings from the previous week, a little about the power of the mind and visualisation when it comes to goals and aspirations. We also discuss the role of discipline vs. motivation as we delve into the topic of Movement as a Mood Booster. Enjoy! __ Disclaimer: We’re two coaches—Ghada, a m…
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Send us a text Hey Flexy Fam, This week we flush out some misconceptions about fitness and ability as they relate to calendar & metabolic years. Spoiler: age is not an excuse! As the holiday season approaches, we also discuss some seasonal 'traditions' that we look forward to celebrating (and others we certainly can do without). Enjoy! __ Disclaime…
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Send us a text Hey Flex Fam, This week we catch up on the events of the past two weeks including Oktoberfest in Munich, the 'spicy flu' and Janet Jackson in concert. The topic for the day explores the importance of consistency, how to cultivate gratitude and manifest desires, as well as overcoming the woes of an 'empty nest' for parents of older ch…
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Send us a text Hey Flex Fam, This week we speak about fitness journeys. More specifically, we talk about the journey back to the gym despite varying sources of intimidation (other people, the free weights area, unfamiliar machines, and of course, the wrong outfit). We also discuss the only circumstance where not going to the gym is acceptable...and…
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Send us a text Hey Fam, We tackle the sometimes-touchy subject of generational trauma and/or habits -- how it affects our relationships, our own parenting, and our views of ourselves. We recall some good memories of our childhood (mostly of being disciplined) and once again, the phone-call wars continue... Enjoy! __ Disclaimer: We’re two coaches—Gh…
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Send us a text Long time flex fam, It's good to be back! This week we had a little catch-up episode after the end of the summer and just shot the sh*t a bit. Enjoy! __ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or m…
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Send us a text Hey hey fam, This week we had a short one for y'all but an interesting topic nonetheless: gossip! Let us know your comments on what you think is acceptable when it comes to gossiping, especially between friends. Bonus points if you can count how many times the word 'salacious' was used. Enjoy! __ Disclaimer: We’re two coaches—Ghada, …
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EP 9 - When Girls Trip on the Girls' Trip
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Send us a text Flexy Fam, It's another fun-filled Flex and the City Friday! This week's episode we discuss unsolicited advice: whether it's learning to 'read the room' as an advisor, or navigating well-meaning (and sometimes not so well-meaning) suggestions. Lots of good moments in this one as we segue to moments of random song and dance (just go w…
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Send us a text Happy flexy Friday Fam! It's an age-old topic but we put our own little spin on it: self-love! How much can we learn from being 'friends' to ourselves? We discuss different methods we can use to keep the 'flame' alive including self-dating (no, it's not what you might think). As always, lots of laughs and stories to ensure we stay hu…
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Send us a text Hello hello Flexy Fam, We talk about friendship in this week's episode: what makes a good friend, is it longevity or loyalty?! When is tough love too tough?! We also discuss the discomfort of toxicity, and the truth that sometimes, it's you, not them! As always, lots of laughs and fun in between. Enjoy! __ Disclaimer: We’re two coach…
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Send us a text Hey Flexy Fam, Today we have a spirited discussion about barriers of all kinds: external barriers to growth, to self-development, as well as inherent barriers we place upon ourselves. We also dabble discussing a whole lot of other 'b-words': boys, booties, and bathing, and tackle the age old question: washcloth, or not?! Enjoy! __ Di…
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Send us a text Happy Friday Flex Fam, Today we discuss diastasis recti, or abdominal separation, a condition found in both men and women, but most common in postpartum women. We talk about its causes, ways to avoid it, and methods to help heal and strengthen the oh-so-important core. This and lots more on episode 5. Enjoy! __ Disclaimer: We’re two …
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Send us a text Happy Friday Flex Fam! In today's episode we talk about our experiences as 'outsiders' both in terms of culture and race. We recall some hilarious memories of growing up with the need to conform, and how that need has matured into a deep appreciation for our own diversity. Like. Comment. Subscribe, but most of all, enjoy! __ Disclaim…
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Send us a text Hello again, Flexy Fam! This week we go a bit deeper discussing both internal and external factors influencing pressure and comparison. We talk about social media pressures on our kids and our struggles between 'old school' discipline tactics versus 'gentle parenting'. Let us know your thoughts on the issues as you listen. To our new…
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Send us a text A fun romp into the lives of a former lawyer and a certified mindfulness coach, both navigating motherhood, health, fitness and life in a foreign city. __ Disclaimer: We’re two coaches—Ghada, a mindset coach, and Lisa, a fitness coach—here to share our thoughts and experiences. But remember, we’re not licensed therapists, doctors, or…
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Send us a text Welcome new listeners! This week we tackle a mixed bag of discussion centering on the essential aspects of life and its priorities whilst making time for self-care. Apologies as some of the audio is not ideal with some background noise, we did the best we could but, you know, life happens. Plus, we want to keep it as raw as possible.…
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