February 16, 2024 • 43 mins
In this episode, I'm joined by nutrition, fitness, and overall wellness virtuoso, Haley Gillespie. Haley shares with us her vast insight on a variety of topics, including tips for creating crowd-pleasing nutritious and delicious meals, physical fitness strategies for being our healthiest selves and aging gracefully, and taking time out for self-care and true rejuvenation.
As a delightful finale, Haley shares with us her decadent "Healthy Fudge," a recipe that proves indulgence and well-being are not mutually exclusive.
Haley's Website (Haley Farm): www.haleyfarm.com
Haley's Instagram: @refreshwithhaley
Haley's Dark Chocolate and Sea Salt Avocado Fudge with Toasted Almonds
Ingredients:
- ⅓ cup thinly sliced almonds
- 2 dark (70% cacao or higher) chocolate bars, 100g (3.5 oz.) each, chopped into
slivers
- ⅔ cup smooth almond butter
- 1 avocado, peeled, pitted, and sliced
- 2 heaping tablespoons cocoa powder
- ½ cup maple syrup, or to taste
- ½ cup black beans (optional)
- 1 teaspoon sea salt
- flaked or coarse sea salt, to finish
Preparation:
1. In a double boiler (a bowl set up over a saucepan of boiling water), melt the
chocolate and stir in the almond butter and salt with a whisk until smooth. Remove from heat and set aside.
2. Lightly toast the almond slices in 1 teaspoon coconut oil until fragrant, or dry toast.
3. In a food processor, mix the avocado, cocoa powder and maple syrup until smooth. Once the chocolate mixture has cooled slightly (but not solidified!), use a spatula to add it to the food processor. Process until it is well-combined and starts to get very thick (as the chocolate cools).
4. Scrape the mixture into an 8x8 parchment-lined or silicone pan with a spatula and smooth the top. Sprinkle liberally with coarse sea salt, then press almonds into the top. Place in the fridge and allow to cool for an hour. Remove from pan and slice. Refrigerate to store or keep in the freezer for a firmer, chewier texture.
Website: www.kellybhaney.com
Email: info@kellybhaney.com
Instagram: @kellybhaney
Facebook: Kelly B Haney Wellness
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 2 (00:07):
Welcome to the Heal and Stay Healed podcast, where
we talk about healing and, moreimportantly, staying healed from
chronic disease and otherailments and issues.
We'll cover all the crazythings about health and life the
good, the bad, the ugly and thehilarious.
My name is Kelly and I am asurvivor and overcomer of severe
(00:31):
autoimmune disease and I can'twait to share with you what I've
learned so that you can healand stay healed too.
Thanks for listening and enjoythe show.
Welcome back and thank you forjoining me for this episode of
(00:55):
the Heal and Stay Healed withKelly B Haney podcast.
I am really pleased to have awonderful guest for you today.
She is Hailey Gillespie.
Hailey holds a master ofscience and nutrition and health
promotion.
She has certifications in yoga,group fitness and wellness
coaching.
She's been a certified personaltrainer since 2006 and has
(01:18):
worked with clients of all agesand abilities across the country
.
Haley is currently the directorof retreats at Hailey Farm in
western Maryland and leads mostaspects of the wellness retreats
there, including yoga, meals,activities and educational
content.
Her nutritional coachingfocuses on helping people to
make meals that are satiating,highly nutritious and that
(01:41):
optimize metabolic health.
Hailey also teaches groupcooking classes, leads workshops
and presents to organizationson health and wellness topics.
In case you couldn't tell fromall that, hailey is a true
renaissance woman and when itcomes to living a health
promoting lifestyle, she knows alot about a lot.
And today we cover three bigtopics.
(02:02):
First, we discuss herstrategies and tips for cooking
delicious, healing and healthpromoting food for groups both
large and small.
Then we cover physical fitnessand movement, especially
regarding setting ourselves upfor aging gracefully and in
relation to rebuilding strengthand stamina while recovering
from illness.
And finally, we touch onself-care and how taking time
(02:25):
away for ourselves can make amassive difference in our health
and well-being.
Hailey leads us with plenty oftakeaways, including her amazing
healthy fudge recipe.
You heard that right healthyfudge.
Hailey is confident, cool, calmand collected and is just
really pleasant to talk to, so Ireally think you're going to
(02:47):
enjoy this conversation.
Here we are with HaileyGillespie.
I am so happy to be here todaywith our guest, hailey Gillespie
.
Hailey and I first met thispast summer on one of her
retreats out on her farm, haileyFarm, in beautiful western
Maryland.
I was there with nine otherwomen this past August for the
(03:10):
weekend and it was one of thenicest and most restorative
weekends I have had in ages, anda lot of that had to do with
Hailey's efforts to make it anincredible experience for
everyone.
And in meeting her that weekend, I immediately knew that she
was someone who I wanted tolearn more from.
So welcome Hailey.
Speaker 1 (03:30):
Hi Kelly, Thanks so much for having me.
It's great to be here.
Speaker 2 (03:34):
Thanks for being here .
You and I share a lot of commonground, so I really appreciate
your agreeing to do this, andthere is a lot that I want to
pick your brain on today.
But first let's tackle a fewget to know you questions that I
like to ask guests, so that wecan get to know you.
Okay, sounds good.
(03:55):
What is your favorite thing todo for self-care?
Speaker 1 (04:00):
Well, so I live in beautiful mountain Maryland and
we're fortunate at Hailey Farm.
We're close by to five stateparks, just surrounded with
natural beauty.
So for me, I love to getoutside and go for a hike.
Especially I like a morevigorous hike, I like to get
some elevation, but that is justsomething where I can get out
(04:24):
of my head a little bit.
You know, sometimes I'll listento something, sometimes that
will be time for me to listen toa podcast or something, but
other times I'll just havenothing else going on and just
focus.
Something about just having tofocus on, like, where you're
going to put each foot next,just really gets you out of your
head, connects you to nature.
(04:45):
I mean, there's a lot of talkabout like forest bathing and
things like that now, and we did, we went on a hike when you
were here, so you probablyremember some of the natural
beauty here as well from that.
So I love to take advantage ofthat.
That has to be my answer forthat one.
Speaker 2 (05:02):
I remember the hike we did.
Was it Swallow Falls?
Is that?
Speaker 1 (05:05):
right.
Yes, we went to Swallow Falls,which isn't the most challenging
hike, but it is probably theprettiest hike in this nearby
area.
Speaker 2 (05:12):
Yeah, it was beautiful, the waterfalls.
We kept coming across thelittle ones and you just kept
saying, just wait, we got to thebig one and it was amazing.
Speaker 1 (05:22):
We saved that one for last.
It was good.
Speaker 2 (05:26):
So is there a favorite quote, short poem or
music lyric that has positivelyinfluenced you that you'd be
willing to share?
Speaker 1 (05:34):
Um, yeah, Well, you give me a heads up on this.
So I one that that has come upespecially, I would say, in the
last like couple of years, andit's one I give to clients too.
But it's, if you're putting offaction and waiting to feel
motivated, you're never going todo anything, because motivation
comes from taking action.
And that's in um, that's out ofone, one of Mel Robbins books,
(05:57):
but that was one that reallyresonated with me.
I mean, she's, you know, she'severywhere, but I'm someone who
can get into my head and getstuck and just get stuck in in
action.
And just sometimes you sitaround and you wait for just all
the tea leaves to to align andit doesn't happen.
And so, especially, I would say, for me, in the last couple of
(06:18):
years I've I've really beentrying to live that and a lot of
amazing things have happened asa result.
I would say that's great.
Speaker 2 (06:27):
Oh man, I love Mel Robbins.
She's he's a firecracker.
She's incredible, for sure.
Okay, thank you for humoring mewith those questions.
Those were great answers.
Now, in getting down tobusiness, the first thing that I
would love for us to discussand to hear your thoughts on is
the topic of sourcing andpreparing health promoting food
(06:51):
and nutrition.
When I was there for theretreat in the summer, out on
your amazing and beautiful farm,everything about the retreat
experience was wonderful, but myabsolute favorite part of that
weekend was getting to eat allof the delicious, super healthy,
healing and health promotingreal food that you cooked for us
(07:13):
for every meal, and while Iknow that it was not effortless,
you made it look so even as youwere creating all these meals
for a group of 10.
And so I'd love to hear moreabout just how do you do it.
Speaker 1 (07:30):
Well, thank you so much.
I'm really glad that youappreciated it and I think with
your background you definitelyknow the difference between that
and and you know you can go tosome restaurants that maybe say
they're healthy, but when youactually look at the breakdown
of what they're serving you it'sstill, you know, a lot of maybe
like processed grain, or, youknow, semi-processed grains and
(07:52):
and things like that.
I I do.
I think clean is an overusedterm, but I do keep things very
clean.
You came in August, which is agreat time to come, because we
have a very short growing seasonhere.
We're at a high elevation andwe have frosts early, late into
(08:13):
spring and early, early in fall.
We don't have a lot of time,although we do have a lot of
great local farmers that theyhave the high tunnels and
they're doing amazing things tokeep to extend the growing
season.
So so that was a time, you know, peak harvest time, so I was
able to bring in a lot of freshingredients, which is, you know,
(08:33):
maybe not something that Ithink people always expect, but
I really do try to go that extramile.
I locally sourcing both produceand animal protein as much as I
can and starting with that, butI mean, it's really just as far
as making it for a group ofpeople.
It's actually not that muchharder to make food for a group,
(08:56):
as it is for like two or threepeople.
Wow, really it's.
Yeah, as long as you, with abasic kitchen, 10, you know,
eight to 10, 11, 12 people, thatisn't too bad for me with my
setup and I'm used to it enoughthat it.
It works out Now that what goesalong with that is just having
(09:18):
a core set of recipes that I'vemade over and over again, so I'm
not having to constantly lookat every single step.
And you know that can happenfor anyone, as long as they just
decide, you know, at some pointto try a new recipe and then
they're like, okay, this is good.
Or, you know, if it's not thefirst time, like I know what can
(09:39):
make it good, and they get itinto the rotation there, they
get used to it, they have in theback of their mind what
ingredients they need, what theyhave on hand, and it all just
kind of gets integrated to thepoint where it's not so much of
an effort every time butinitially, yeah, it is, it is an
effort.
So one thing I think I servedyou guys lettuce wraps the first
(10:00):
night.
Was that?
Speaker 2 (10:01):
Yes, those rainbow lettuce wraps.
Speaker 1 (10:04):
And that is a recipe that it was just kind of not
like a generic recipe.
It was like an Asian inspired,like beef and rice recipe.
That was not super healthy,maybe had some scallions in it
and some garlic, but other thanthat, no vegetables.
And I took that and I was, Iyou know in my mind was like, oh
, this would be an amazinglettuce wrap.
(10:25):
So then we take fresh lettuceleaves, we added julienne
carrots and cucumber and redcabbage, we brought in like
microgreens and pickled onionsand all of a sudden we have all
these really beautiful, bright,fresh ingredients and then
that's an easy one to switch outtofu.
So when I, you know, typicallyat least, have a few plant based
(10:46):
people, so tofu is easy enoughto sub in as the protein.
So people may have recipes likethat that they just need a
little bit of tweaking and allof a sudden they go from like a
not so healthy kind of meal tojust a way, more nutritionally
advantageous meal.
Like, all of a sudden that wentfrom a meal that has tons of
(11:08):
vegetables, not just a betterratio of vegetables and fiber
and plants and micronutrients,but also a diversity of plant
foods, which we're finding ismore and more important for our
gut health.
So, absolutely so.
That's one example of strategyyou could use.
So yeah, going going tofarmer's markets, getting
(11:31):
familiar with them.
They can seem intimidating andespecially like around where you
are.
They're such like a niche thingwhere they're just trying to
come up with stuff that you arenot going to find at the grocery
store.
But I'm always amazed at howmuch better just like carrots
taste at the farmer's marketyeah.
(11:51):
And this simplest thing.
You go, get it there and you'relike, oh my gosh, some of my
other strategies.
I'm sometimes known as thesalad dressing lady.
If there's one way that peoplecan up level their meals and not
rely on the store-bought stuffthat's shelf-stable and the seed
oils and the plastic bottle, ismake their own salad dressing.
(12:15):
It's just not only is it goingto be healthier, but it's going
to taste so much better.
And then I know we talked alittle bit about making food
more cost-effective too forpeople, and one of the things I
find is that people waste somuch food and so just by doing
things like keeping a regularrotation so they're actually
(12:36):
going through things,potentially making more trips to
the store.
Sometimes people think, okay,well, I'm going to just do it
all in one trip and they buy somuch stuff they don't need and
then they can't get through itall.
But if you space it out alittle bit more, sometimes
things won't go bad as quickly.
You'll get through things andthen you can go again and then
(12:58):
just relying on things likefrozen veggies, which are
actually really healthy Not somuch canned veggies, but frozen
veggies can be really healthyand then if you need something
to just toss together quickly.
I'll also buy proteins in largerportions and then if I have
extra chicken or something, I'llbag it up and throw it in the
freezer.
(13:18):
And then all of a sudden I havesome frozen chicken and veggies
I can throw together for areally quick stir fry.
I'll do the same thing if Ihave leftover rice, brown rice,
black rice, whatever I'll storethat in the freezer, freezes
really well, and then, yeah,boom.
So you have some of those quickmeals that you can throw
together.
But I do just really encouragepeople to try a new dish.
(13:41):
I try to do it at least once ortwice a month.
I wouldn't say, try it at a bigdinner party, but if you can
just have a couple friends over,have my boyfriend over and get
them to try it out, and that wayyou give yourself a little bit
of an excuse.
Speaker 2 (13:57):
Yeah, it's funny.
As you're saying, just try it.
That reminds me the other womenthat were there at the retreat
that weekend.
A lot of them I would say mostof them were openly just not
super focused on the foods thatthey were eating and some of
them, when they heard what wewere having, were skeptical.
I guess is the right word.
(14:17):
But, then, as soon as theytasted it, everybody was oohing
and eyeing and you were kindenough to send us home with
recipes and everybody leftsaying I'm going to make all of
these things and bring it homethen to their family, who then
gets the benefit of it as well.
So you're right, you just haveto have an open mind, right.
Speaker 1 (14:36):
Yeah, that's one of my favorite parts of the retreat
.
I do really try to give recipesthat I know are going to appeal
to a lot of different people,even though they are really
healthy.
You don't have to be a foodieto like the stuff that I serve,
and most of the recipes I'd saythe biggest thing you have to do
(14:57):
is chop a lot, because they dohave so many veggies, so that's
just something you have to getused to, although if you live
somewhere that has that stuffalready chopped like I do not I
live in a small rural area wherewe don't have that available.
We're in a tourist area, soI've actually seen people
wandering around like where'sall the pre-chopped stuff?
Like where's the miroquo?
(15:18):
It's ready to go.
I'm like sorry, that's not athing.
Speaker 2 (15:22):
We don't have that here.
But what bothers me is themarkup then to have somebody
else chop your veggies.
So I do try to avoid that.
So, just building off whatyou're saying, I try to go to
the store at least twice a weekbecause I agree, like if you try
to do it all on Saturday andbuy everything for the entire
(15:42):
week, some of that stuff is notgoing to make it until the
following Saturday and it's ashame to waste food.
So I like to get my veggies andsome fruit too, and just prep as
much as I can the day that Iget it so that, for example,
like carrots especially farmer'smarket carrots, or other
veggies that you can just chopup, put in a container, put in
(16:04):
the fridge then you're that muchmore likely to reach for that
and some hummus, and there yougo, there's your snack or even
part of your meal.
Same thing with fruit andberries.
A lot of berries you can washand store, no problem, and
they'll last for a while.
Apples, as we were talkingabout, put a little lemon juice
on it, right, and they'll stay.
You can cut them up and they'llstay good for a little while.
(16:25):
You could go and buy stuffpre-chopped, as we're talking
about, or you can be a littlemore of a penny-pinsher like
myself and just put in the elbowgrease at home for, I don't
know, half an hour.
An hour doesn't take long.
Speaker 1 (16:38):
Yeah, especially once you get used to it, if you have
a good sharp knife.
But it's a trade-off.
Everyone needs to make thatdecision for themselves.
I would certainly rather if itreally came down to it that
someone bought the pre-choppedthen just didn't have that in
their diet.
I agree.
Speaker 2 (16:54):
Yes, absolutely.
Sometimes convenience wins interms of spending the extra
money for things.
I don't want to sound like aholier-than-thou chopper,
because there are definitelytimes where I buy the pre-washed
and pre-shredded kale because,well, I'll tell you when those
times are.
That's, my husband's job in ourhouse is to prep all the greens
(17:15):
, wash and prep the greens,because, for whatever reason, I
just hate doing that.
So when he's out of town I'mfar more likely to buy the bag
of the already prepped organickale.
Speaker 1 (17:26):
There's no shame in that.
You know what, during retreats,that's my mom's job too.
I'm like take out the saladspinner.
I'm like okay.
Speaker 2 (17:33):
Yeah, I don't know what it is about it.
I just really don't enjoy thattask.
That's another good tip, Iguess delegate the parts of the
prepping food that you reallydon't want to do, right.
Speaker 1 (17:44):
Agreed, agreed.
Yeah, there are things and I'mnot a control freak but yeah,
there are things that I won'tlet people do, especially for
retreat.
But yeah, the kale my mom doesa good job with.
Speaker 2 (17:56):
Nice, Okay, so we covered cooking for a big group
and your tips for that.
What about if it's just oneperson or just two people?
So making healthy,health-promoting meals just for
one or two folks?
What are your tips andstrategies for that?
Speaker 1 (18:14):
Yeah well, I mean, that's good.
I live alone most of the timeand so I wouldn't approach it
too much differently thancooking for a family of four.
But the thing is, the advantageof that is certainly if you're
a person who doesn't mind eatingleftovers, that can be great to
have a lunch or a dinneralready ready to go for a couple
(18:34):
of days.
If you're a little more pickyabout that, I would say
definitely think about stillmaking the bigger amount and
freezing it, and then, if you'rereally busy, you can have
something ready to go, and Ipromise you'll be really
thankful at some point, whenjust everything's happening at
once, that you have that and youdon't have to think about it.
Speaker 2 (18:54):
Absolutely.
Oh, my goodness, there's nobetter feeling on a night where
I'm really busy and getting homeand haven't given dinner enough
thought to just like oh I canpull something out of the
freezer, and it's already done.
I just have to defrost.
Speaker 1 (19:09):
It's such a relief, yeah, to not have one less
stress, one less decision tomake, and then all the more
chance that you're not justgoing to be like never mind,
I'll order pizza or somethinglike that, right.
Speaker 2 (19:21):
And it takes away the excuse.
Okay, well, I'm hungry now, soI think we should move on to our
next topic and discussionSounds good, but that was some
great tips.
Thank you so much.
You're welcome.
So one of the many hats thatyou wear is that you are a very
experienced personal trainer andfitness coach, and so I'm
(19:43):
really eager to talk to youabout something that's been on
my mind a lot, and I know it'sbeen on a lot of my peers mind,
because we're having thisconversation a lot.
So I noticed since turning 40 afew years ago that there has
been this big shift in mythought process in regards to
movement and exercise andphysical fitness and, like I
(20:06):
said, I'm hearing this from alot of my peers as well who are
around the same age.
So in our 20s, it feels likevanity is the main driver for
exercise.
We want to look good and that'swhy we exercise, basically
speaking, of course.
In our 30s, it seems toappropriately move more towards
wanting to take care ofourselves and be healthy
(20:28):
30-somethings with some vanitystill surely mixed in there.
But what I've noticed as I movethrough the early 40s is that
vanity is kind of out the windownow.
It's really not a motivatingfactor for me anymore.
My main motivation in regards tophysical exercise and movement
(20:49):
now is to benefit my future self.
I'm thinking more and moreabout myself as I get older and
about aging well or aginggracefully, I guess we could say
by thinking about things likebuilding and maintaining
strength, flexibility andendurance, things like muscle
mass, bone density and the like.
(21:10):
So I know that you have clientsof all ages, including
middle-aged on up.
What are your views on what'sgood for us to do now to set
ourselves up to age well and tostay strong as we get older so
that we can really continue toenjoy our lives?
Speaker 1 (21:29):
Yeah Well, I love that you asked this question and
I can totally relate to thatshift too.
I just turned 40 last year.
I think you know, that.
So I think it's interesting howthat shift has occurred, because
in general I would say in thehealth and wellness space, we
have made that shift wherepeople are talking about
(21:51):
longevity and health span a lotmore.
So I think that's come along.
I think in general there's lessof I get fewer and fewer
clients who are like oh you know, I just want to be skinny, I
just want to look like I was inhigh school.
I'm very afraid of putting onany kind of muscle Like.
I hear less and less of thatand there's not that stigma
(22:11):
around that anymore, which isgreat.
I've noticed just in general,entering this decade of life,
that I think in when I wasyounger it was just all about
just trying to be perfect inlife in all areas, and now it's
more about owning who I am andwhat I want.
(22:35):
And I think it's natural that,especially when you hit middle
age to be thinking about how youwant to live the rest of your
life, you pretty much feelsecure in a lot of spaces and
who you are, and so then itbecomes more natural to start to
look ahead to the future.
So what I would say?
(22:57):
Definitely I'm happy thatpeople are excited about having
some muscle mass.
So women are going to have moreof an issue.
Well, first of all we have themenopausal changes that come.
They're going to have more ofan issue with bone density.
So muscle mass I tell peopleit's never too late to put on
(23:18):
muscle mass.
It does get harder as we age,so it could be harder.
You may need more proteinintake.
It's very individual fromperson to person, but definitely
the earlier you can startfocusing on that, the better.
There is an age where you can'tput on more bone mass, so that
really needs to be in front ofmind from an early point.
(23:40):
I mean, all they really used totell us was get enough calcium
and maybe they would say trainstrain.
But for a lot of women they'vegot like three pound pink
dumbbells, so they're not, theyweren't really overloading their
muscles enough to get bonedensity benefits.
So, getting in strength training, resistance training, maybe
(24:00):
body weight training doesn'thave to be well-designed.
Body weight program can begreat, but just making sure that
you're actually overloadingyour muscles and putting that
stimulus on your skeletal systemwhere it's not just the
weight-bearing aspect of it.
So you're not even feeling oh,I run, so it's fine, running's
great, but it's actually themuscle pulling against the bone
(24:24):
that creates a lot of thestimulus.
So it's important to get, youknow, not just calcium, but
making sure that you havemagnesium, vitamin D, vitamin K,
a really balanced diet, thatyou're, you know, all those
levels are optimized, thatyou're getting enough protein,
things like that.
As far as designing an overallprogram, the things I really
(24:48):
like to emphasize are, you know,along with strength training,
that involves overload, and thenI also, for people who are
willing, I like to includeinterval training.
For me personally, I do bothsprints, I would say, in that 20
, 30 range.
Usually that's enough to gas meout, and I do that either
(25:08):
running or I do that more on abike, I would say especially
like in a stationary bike.
And then I also include VO2 maxintervals.
So that's kind of more of thatno-transcript, two to five
minute range, like usually forme.
I'm doing three or four minuteVO2 max intervals and I think I
(25:28):
told you for my 40th birthday, Iwent and actually had my VO2
max tested, which has kind ofbecome in vogue right now, but
it was just a number I wascurious about, because it does
have a lot of ties, can you?
Speaker 2 (25:43):
just real quick explain what that is.
Yeah sure.
Speaker 1 (25:45):
So VO2 max, it's maximal oxygen uptake.
So the more cardiovascularlyfit you are, the more low that
your cardiorespiratory systemcan handle, the higher that
number will be.
So in world-class cyclists Ithink, it's like 70s, 80s so,
(26:07):
and it's typically a bit higherin men.
So I didn't really have any.
I had a good number but I wasdefinitely doing well for my age
.
So that-.
Speaker 2 (26:18):
Do you want to tell us your number or no?
Speaker 1 (26:20):
Oh, I can.
I got 50, which, consideringI've had some injuries and stuff
that I've told you a little bitabout, I was pretty happy with
that.
I'm gonna continue.
And that was on the bike and Irealized afterward that you can
usually get a slightly highernumber if you do it on the
treadmill, but that just runningon the treadmill with this mask
(26:40):
on sounded a little scary to me.
It sounds a little unsafe, sothat's why I decided to do it on
the bike.
So I'm you know, maybe I'll doit again.
It's so not necessary, but Ithought it was an interesting
test to have done.
Speaker 2 (26:55):
So for people who are motivated by numbers, that
would be something that makessense.
Speaker 1 (27:02):
Yeah, it was a good experience.
But yeah, I think, balancing soboth the kind of the interval
piece, the strength trainingpiece, and then, just for some
people, walking is great.
Zone two, cardio, is getting abit of buzz too, so having some
of that in there could behelpful as well.
But I mean, everyone'sdifferent in what they're able
(27:23):
to put time into.
I really prioritize, like I'vetold you, getting those hikes in
, and so for me that's kind of,you know, a little bit more than
walking.
Occasionally I'll get somejogging in or some group bike
rides.
We have a lot of good roadriding out here, so yeah, Mm-hmm
.
Speaker 2 (27:42):
Okay, so let's shift gears to people who are in a
different place with theirphysical fitness.
What about the folks who maybeit's been a really long time, or
maybe they've never really hadan exercise program or a lot of
my audience suffer or havesuffered from chronic illness?
(28:02):
So maybe we're talking aboutpeople who have recently been
ill and are still recoveringfrom their illness.
For those folks who are alittle more on the beginner side
of exercise and movement, whatwould you recommend for them?
Where should they start?
Speaker 1 (28:20):
So depending where they are just walking is hugely
important for, you know, notjust people who are really
active, but everyone can get alot of benefit just from sitting
less throughout the day.
So, whether it's walking more,whether it's maybe experimenting
with a standing desk, there's alot of damage I see in people,
(28:41):
including myself, from years ofjust having to sit so much,
whether it's in school or forwork.
So I try to first of all likehave people not sit so much.
But then, when I do see them,we're doing things like working
into mobility, so figuring outlike just getting up and down
(29:01):
off the floor, working on somebalance, making sure that you
can balance on one leg, doingthings that activate the muscles
that kind of all go to sleepwhen we're sitting, starting to
do things like bridges and justanything that will activate that
a little bit more to help kindof balance things out.
(29:23):
And then, as far as strengthtraining, yeah, so okay,
overload is great, but you canalways, if you're just starting
out, start small.
Ideally, if you don't know whatyou're doing, make sure you
find someone who can help you.
And I've done a workshop, just abasics to strength training
(29:43):
workshop, where I try to justencourage people to do probably
start out with total bodyexercises or total body workout,
where they're not necessarilygetting really granular with it.
Instead we focus on compoundmovements, push, pull, a
compound leg exercise andsomething that activates the
(30:05):
core, but an example would be aplank or some variation of that.
So we start out very simple andthen just build from there.
Speaker 2 (30:15):
So this is definitely all stuff that's gonna help us
now and in the future.
But I was just thinking andremembering back to when I was
recovering from my own superserious autoimmune flare 13
years ago.
Walking, like you said, wasthings that you take for granted
(30:35):
every day.
Walking to the store was a hugefeat, but it was like I would
come home exhausted from thosewalks initially, but then the
next day I would feel strongerand yoga was the second thing
that really helped me.
I think even more it helped mephysically, but I think even
more it helps just my confidenceto feel like I was reconnecting
(30:57):
to my body.
And then, as you were saying, Iwas able to kind of take it
from there and just continue toincrease as the healing went on.
So I think that's a lot of goodadvice.
Speaker 1 (31:08):
That's great.
I love that.
And yoga is great becausethere's so many levels of yoga
and it can be more of a mobilitypractice.
It can be more of a mentalwellbeing practice.
It can be more of a strengthpractice, depending where you
are, and I think I got to do alittle yoga with you while you
were here.
Speaker 2 (31:26):
Yeah, yeah, yeah, it was great.
Still love yoga very, very muchWonderful.
So, haley, what would you sayis the best kind of exercise?
Speaker 1 (31:37):
Well, I would say the best kind of exercise needs to
be something that you enjoy,Otherwise you're not gonna do it
.
So I think it seems like youwould agree with me on that, and
that's why, if people don'tlike sprinting on the bike, I'm
not gonna say oh yeah, you haveto do this or you're not healthy
(31:58):
.
Speaker 2 (31:59):
That's exactly the answer I was hoping you would
give.
Oh good, the best kind ofexercise is the one you'll do
right, the one you enjoy doing.
Yeah for sure.
Fantastic, okay, well, I know.
The third thing that we wantedto touch base on is talking
about self care, because youcertainly are familiar with that
topic as well.
I know you do a good job withthat for yourself, but also you
(32:21):
run these amazing retreats thatwe keep talking about.
So let's see.
Thinking back to that retreat,why did that weekend stick with
me?
Well, the world has been alittle crazy the past several
years and it had been I don'tknow six or seven years since
I'd really done something likethat in terms of just getting
away by myself, leaving thehusband and kid at home and just
(32:44):
hitting the road and headingout to Western Maryland.
And I've told you the storybefore that I don't enjoy
driving.
It's actually in ourmetropolitan area.
I find it very stressful and Ifind it mostly unnecessary, so I
choose not to do it.
But I was so bound anddetermined to come to this
(33:07):
retreat that I got in that carand I drove across the state of
Maryland through the mountainsto get to you and it was worth
all of the stress that I feltdoing that on the way To the
point where driving home waslike a breeze.
I wasn't even worried on theway home.
But that weekend I went just onmy own and met these nine
(33:29):
incredible other women whostarted out as strangers and
left as friends.
I met you and your mom andStephanie, who led us on the
retreat.
We talked about resilience anddid a lot of resilience work.
We went boating out on DeepCreek Lake out there, which is
very beautiful.
We did the hike that we talkedabout, we had your amazing food
(33:50):
and we spent a lot of time justsitting on your porch, which is
just the most peaceful place.
Looking out on the skyline Iguess it's not a skyline, that's
city term, what do you call it?
Looking out on the scenery.
Speaker 1 (34:06):
I think you could still call it the skyline, okay,
the skyline.
Speaker 2 (34:09):
Looking out on the beautiful skyline and just the
peace and the quiet, I leftthere feeling kind of like a
renewed person.
So what is your thought processas you design these retreats?
Speaker 1 (34:23):
Yeah, well, thanks so much for saying that.
That makes me so happy that itwas.
It seems like it was just whatyou needed and yeah, it's a
significant drive, you know,kind of three hours from the
Baltimore DC area, about twohours from Pittsburgh.
So I lived around the countryfor a lot.
I lived in Southern Californiaand Seattle and Boston, even
(34:45):
though I grew up here.
And then I came back about 10years ago and I had been working
as personal trainer.
I had I studied nutrition and Idid my master's in nutrition
and I was kind of just ready tobe home and connect back with
nature and I actually like juststarted gardening a ton and just
doing all these outdooractivities, some of which I
(35:08):
hadn't been able to do when Ilived in downtown Boston and I
was just trying to think,because it's an existing, you
know, it's set up as an in here,and what can I do with all of
this?
That I have my skills and this,this great setting, and I
thought you know this is a greatplace to have a retreat, and so
(35:33):
it's just kind of come aboutover the last 10 years the meals
, the activities, and a lot oftimes I think I'm not doing
enough.
I'm like, oh, we, we need more.
You know people come a long way,they expect a lot, but a lot of
times people just need to checkout a little bit and they don't
want a really hectic schedulewhen they come here.
(35:55):
They need, you know, need timeto just kind of have that white
space in their day and, in, youknow, get to know the rest of
the people in the group and takea nice long meal, take a walk
around the farm and justappreciate nature.
And it's been such a privilegeto get to see people enjoy that
(36:18):
and get what they need and beable to offer that to people.
So you know, again, I put whatI can into everything the food,
obviously.
You came to that resilienceretreat where Stephanie has put
a lot into the resilience piecesand I'm playing around with
more themed retreats because Ithink that's been really popular
(36:40):
.
I really love the idea ofconnecting people more to
agriculture, maybe doing a moreimmersive hiking retreat where
you get to appreciate a littlebit more of the natural beauty
around here and perhaps maybesharing a little bit more of my
educational background with withhealth, wellness, nutrition.
So those are all things thatI'm thinking about, but right
(37:01):
now, the retreats are reallymore of a reset for people, like
you said, being able to comehere and take care of yourself
and get what you need out of itand leave feeling different.
Speaker 2 (37:14):
Yeah, you know, and it's.
I think, as women, it's so hardfor us to just do things for
ourselves, like it's absurd, butwe feel selfish, you know, and
that's ridiculous, like ofcourse we need to take care of
ourselves.
And investing in myself thatweekend it did produce lasting
(37:34):
results, because it kind of feltlike I was able to shake off a
lot of the stress of the yearsthat we universally experienced
beginning in 2020, and it kindof got me back to a more okay
like that was then.
This is.
Now we're all moving on, in thesense that we need to go back
(37:56):
to doing things like taking timefor ourselves and making sure
that we are restored and womenwho have other people that they
are responsible for taking careof.
It's like the old example of inthe airplane, you got to put the
oxygen mask on yourself first.
Of course you do, because ifyou aren't equipped, then how
are you supposed to care forothers?
(38:17):
So if it isn't obvious, Ihighly recommend a visit out to
one of Healey's retreats, and Iknow you're working on retreats
for this coming summer.
Is that something that folkscan find on your website?
Yes, haileyfarmcom.
Speaker 1 (38:34):
It's H-A-L-E-Y is how I spell it and the farm spells
it.
So, yeah, there's actually aform on there right now.
So if you're interested infinding out when the next
retreat is, you can get on ourlist and we'll send that to you,
and then I'll also post on theHailey Farm social media and all
that too.
Speaker 2 (38:56):
Okay, well, before we let you go, hailey, you have
kindly offered to leave us witha parting gift, which is your
fudge recipe, which I will postin the show notes and put on our
social media pages.
Can you just tell us a littlebit about this fudge?
I got to taste it and it wasawesome.
Speaker 1 (39:16):
Oh, I'm so glad, yeah , that you liked it.
What is?
That's become a special recipefor us and it's a little
unexpected.
Obviously, I get a lot ofpeople who are vegan or can't do
dairy, so this traditionallyfudge is not what we would call
healthy, which corn syrup andmarshmallow fluff and all kinds
of odd things in there, but thisis just really good.
(39:41):
Dark chocolate I always use atleast 70% cacao.
Dark chocolate that you chop upand you melt over a double
boiler and I like some sea saltin there.
I toast up some sliveredalmonds that I press into the
top and then kind of mix up thatmelted chocolate and sea salt
(40:01):
with almond butter, cocoa powder, an avocado and some a little
bit of maple syrup and then putit in a pan and press the
almonds in and a little bit moresea salt like coarse sea salt
on the top and then justrefrigerate it.
And I've added black beansbefore and that's been really
good too, which kind of justmakes it a little bit lighter
(40:25):
and a little bit of extra fiberand has a nice bite to it.
So I keep experimenting with it, but it's really tasty, I think
I told you.
If anyone isn't sure I would,sometimes I'll add extra avocado
, but if someone's a little iffyabout that part I'll go a
little heavier on the almondbutter for them.
And everyone's really liked it.
(40:46):
My mom is sort of just likeeverybody else likes it.
But my mom just kind of has herown things.
She's very much has a mind ofher own.
Speaker 2 (40:57):
Well, you know, not everybody's going to like it,
but I really think most people.
Speaker 1 (41:01):
Well, it was most people, most people really do
it's and most people would notguess what's in it.
For sure, yeah.
Speaker 2 (41:08):
Yep, that's the key, and then you can surprise them
and it's it.
Speaker 1 (41:13):
It's really decadent, just like one or two pieces.
It tastes so rich, so I lovethat one.
Yeah, well, thank you forsharing.
Speaker 2 (41:20):
Of course.
Again, we'll put that up in theshow notes.
Awesome, all right, haley.
Well, thank you so much.
This has been a greatconversation.
We covered a pretty broad rangeof topics here today, so thank
you for sharing all of yourexpertise and your wisdom, and I
know that people can find youon Instagram.
What is your handle?
Speaker 1 (41:40):
Oh yeah, so it's at Refresh with Haley, just Refresh
with, and then my nameH-A-L-E-Y, and I go through
periods where I don't post asmuch, but the big things at
least I try to put on there.
So yeah, and they can also findus at haleyfarmcom.
Speaker 2 (41:57):
Haleyfarmcom.
All right, thank you again somuch.
This has been a lot of fun.
I loved getting to chat withyou again and I look forward to
seeing you hopefully back onyour farm again someday in the
not too distant future.
Speaker 1 (42:10):
That would be great, Kelly.
I think you should make thathappen.
It was great to talk to you andthanks for having me.
Speaker 2 (42:18):
Okay, everyone, I hope that you enjoyed that as
much as I did and that you foundinspiration in so much of what
Haley shared with us today.
If you are interested in one ofher wonderful retreats, be sure
to check out haleyfarmcom.
If you received value from thisepisode today, I would be so
grateful if you would take aminute to download the episode,
(42:38):
subscribe to the podcast rateand review and, of course,
please share it with anyone whoyou think may find value in it
as well.
Thank you again for listening.
I am truly honored to walkalongside of you as we heal and
stay healed together.
Welcome to the Heal and Stay Healed podcast, where
we talk about healing and, moreimportantly, staying healed from
chronic disease and otherailments and issues.
We'll cover all the crazythings about health and life the
good, the bad, the ugly and thehilarious.
My name is Kelly and I am asurvivor and overcomer of severe
(00:31):
autoimmune disease and I can'twait to share with you what I've
learned so that you can healand stay healed too.
Thanks for listening and enjoythe show.
Welcome back and thank you forjoining me for this episode of
(00:55):
the Heal and Stay Healed withKelly B Haney podcast.
I am really pleased to have awonderful guest for you today.
She is Hailey Gillespie.
Hailey holds a master ofscience and nutrition and health
promotion.
She has certifications in yoga,group fitness and wellness
coaching.
She's been a certified personaltrainer since 2006 and has
(01:18):
worked with clients of all agesand abilities across the country
.
Haley is currently the directorof retreats at Hailey Farm in
western Maryland and leads mostaspects of the wellness retreats
there, including yoga, meals,activities and educational
content.
Her nutritional coachingfocuses on helping people to
make meals that are satiating,highly nutritious and that
(01:41):
optimize metabolic health.
Hailey also teaches groupcooking classes, leads workshops
and presents to organizationson health and wellness topics.
In case you couldn't tell fromall that, hailey is a true
renaissance woman and when itcomes to living a health
promoting lifestyle, she knows alot about a lot.
And today we cover three bigtopics.
(02:02):
First, we discuss herstrategies and tips for cooking
delicious, healing and healthpromoting food for groups both
large and small.
Then we cover physical fitnessand movement, especially
regarding setting ourselves upfor aging gracefully and in
relation to rebuilding strengthand stamina while recovering
from illness.
And finally, we touch onself-care and how taking time
(02:25):
away for ourselves can make amassive difference in our health
and well-being.
Hailey leads us with plenty oftakeaways, including her amazing
healthy fudge recipe.
You heard that right healthyfudge.
Hailey is confident, cool, calmand collected and is just
really pleasant to talk to, so Ireally think you're going to
(02:47):
enjoy this conversation.
Here we are with HaileyGillespie.
I am so happy to be here todaywith our guest, hailey Gillespie
.
Hailey and I first met thispast summer on one of her
retreats out on her farm, haileyFarm, in beautiful western
Maryland.
I was there with nine otherwomen this past August for the
(03:10):
weekend and it was one of thenicest and most restorative
weekends I have had in ages, anda lot of that had to do with
Hailey's efforts to make it anincredible experience for
everyone.
And in meeting her that weekend, I immediately knew that she
was someone who I wanted tolearn more from.
So welcome Hailey.
Speaker 1 (03:30):
Hi Kelly, Thanks so much for having me.
It's great to be here.
Speaker 2 (03:34):
Thanks for being here .
You and I share a lot of commonground, so I really appreciate
your agreeing to do this, andthere is a lot that I want to
pick your brain on today.
But first let's tackle a fewget to know you questions that I
like to ask guests, so that wecan get to know you.
Okay, sounds good.
(03:55):
What is your favorite thing todo for self-care?
Speaker 1 (04:00):
Well, so I live in beautiful mountain Maryland and
we're fortunate at Hailey Farm.
We're close by to five stateparks, just surrounded with
natural beauty.
So for me, I love to getoutside and go for a hike.
Especially I like a morevigorous hike, I like to get
some elevation, but that is justsomething where I can get out
(04:24):
of my head a little bit.
You know, sometimes I'll listento something, sometimes that
will be time for me to listen toa podcast or something, but
other times I'll just havenothing else going on and just
focus.
Something about just having tofocus on, like, where you're
going to put each foot next,just really gets you out of your
head, connects you to nature.
(04:45):
I mean, there's a lot of talkabout like forest bathing and
things like that now, and we did, we went on a hike when you
were here, so you probablyremember some of the natural
beauty here as well from that.
So I love to take advantage ofthat.
That has to be my answer forthat one.
Speaker 2 (05:02):
I remember the hike we did.
Was it Swallow Falls?
Is that?
Speaker 1 (05:05):
right.
Yes, we went to Swallow Falls,which isn't the most challenging
hike, but it is probably theprettiest hike in this nearby
area.
Speaker 2 (05:12):
Yeah, it was beautiful, the waterfalls.
We kept coming across thelittle ones and you just kept
saying, just wait, we got to thebig one and it was amazing.
Speaker 1 (05:22):
We saved that one for last.
It was good.
Speaker 2 (05:26):
So is there a favorite quote, short poem or
music lyric that has positivelyinfluenced you that you'd be
willing to share?
Speaker 1 (05:34):
Um, yeah, Well, you give me a heads up on this.
So I one that that has come upespecially, I would say, in the
last like couple of years, andit's one I give to clients too.
But it's, if you're putting offaction and waiting to feel
motivated, you're never going todo anything, because motivation
comes from taking action.
And that's in um, that's out ofone, one of Mel Robbins books,
(05:57):
but that was one that reallyresonated with me.
I mean, she's, you know, she'severywhere, but I'm someone who
can get into my head and getstuck and just get stuck in in
action.
And just sometimes you sitaround and you wait for just all
the tea leaves to to align andit doesn't happen.
And so, especially, I would say, for me, in the last couple of
(06:18):
years I've I've really beentrying to live that and a lot of
amazing things have happened asa result.
I would say that's great.
Speaker 2 (06:27):
Oh man, I love Mel Robbins.
She's he's a firecracker.
She's incredible, for sure.
Okay, thank you for humoring mewith those questions.
Those were great answers.
Now, in getting down tobusiness, the first thing that I
would love for us to discussand to hear your thoughts on is
the topic of sourcing andpreparing health promoting food
(06:51):
and nutrition.
When I was there for theretreat in the summer, out on
your amazing and beautiful farm,everything about the retreat
experience was wonderful, but myabsolute favorite part of that
weekend was getting to eat allof the delicious, super healthy,
healing and health promotingreal food that you cooked for us
(07:13):
for every meal, and while Iknow that it was not effortless,
you made it look so even as youwere creating all these meals
for a group of 10.
And so I'd love to hear moreabout just how do you do it.
Speaker 1 (07:30):
Well, thank you so much.
I'm really glad that youappreciated it and I think with
your background you definitelyknow the difference between that
and and you know you can go tosome restaurants that maybe say
they're healthy, but when youactually look at the breakdown
of what they're serving you it'sstill, you know, a lot of maybe
like processed grain, or, youknow, semi-processed grains and
(07:52):
and things like that.
I I do.
I think clean is an overusedterm, but I do keep things very
clean.
You came in August, which is agreat time to come, because we
have a very short growing seasonhere.
We're at a high elevation andwe have frosts early, late into
(08:13):
spring and early, early in fall.
We don't have a lot of time,although we do have a lot of
great local farmers that theyhave the high tunnels and
they're doing amazing things tokeep to extend the growing
season.
So so that was a time, you know, peak harvest time, so I was
able to bring in a lot of freshingredients, which is, you know,
(08:33):
maybe not something that Ithink people always expect, but
I really do try to go that extramile.
I locally sourcing both produceand animal protein as much as I
can and starting with that, butI mean, it's really just as far
as making it for a group ofpeople.
It's actually not that muchharder to make food for a group,
(08:56):
as it is for like two or threepeople.
Wow, really it's.
Yeah, as long as you, with abasic kitchen, 10, you know,
eight to 10, 11, 12 people, thatisn't too bad for me with my
setup and I'm used to it enoughthat it.
It works out Now that what goesalong with that is just having
(09:18):
a core set of recipes that I'vemade over and over again, so I'm
not having to constantly lookat every single step.
And you know that can happenfor anyone, as long as they just
decide, you know, at some pointto try a new recipe and then
they're like, okay, this is good.
Or, you know, if it's not thefirst time, like I know what can
(09:39):
make it good, and they get itinto the rotation there, they
get used to it, they have in theback of their mind what
ingredients they need, what theyhave on hand, and it all just
kind of gets integrated to thepoint where it's not so much of
an effort every time butinitially, yeah, it is, it is an
effort.
So one thing I think I servedyou guys lettuce wraps the first
(10:00):
night.
Was that?
Speaker 2 (10:01):
Yes, those rainbow lettuce wraps.
Speaker 1 (10:04):
And that is a recipe that it was just kind of not
like a generic recipe.
It was like an Asian inspired,like beef and rice recipe.
That was not super healthy,maybe had some scallions in it
and some garlic, but other thanthat, no vegetables.
And I took that and I was, Iyou know in my mind was like, oh
, this would be an amazinglettuce wrap.
(10:25):
So then we take fresh lettuceleaves, we added julienne
carrots and cucumber and redcabbage, we brought in like
microgreens and pickled onionsand all of a sudden we have all
these really beautiful, bright,fresh ingredients and then
that's an easy one to switch outtofu.
So when I, you know, typicallyat least, have a few plant based
(10:46):
people, so tofu is easy enoughto sub in as the protein.
So people may have recipes likethat that they just need a
little bit of tweaking and allof a sudden they go from like a
not so healthy kind of meal tojust a way, more nutritionally
advantageous meal.
Like, all of a sudden that wentfrom a meal that has tons of
(11:08):
vegetables, not just a betterratio of vegetables and fiber
and plants and micronutrients,but also a diversity of plant
foods, which we're finding ismore and more important for our
gut health.
So, absolutely so.
That's one example of strategyyou could use.
So yeah, going going tofarmer's markets, getting
(11:31):
familiar with them.
They can seem intimidating andespecially like around where you
are.
They're such like a niche thingwhere they're just trying to
come up with stuff that you arenot going to find at the grocery
store.
But I'm always amazed at howmuch better just like carrots
taste at the farmer's marketyeah.
(11:51):
And this simplest thing.
You go, get it there and you'relike, oh my gosh, some of my
other strategies.
I'm sometimes known as thesalad dressing lady.
If there's one way that peoplecan up level their meals and not
rely on the store-bought stuffthat's shelf-stable and the seed
oils and the plastic bottle, ismake their own salad dressing.
(12:15):
It's just not only is it goingto be healthier, but it's going
to taste so much better.
And then I know we talked alittle bit about making food
more cost-effective too forpeople, and one of the things I
find is that people waste somuch food and so just by doing
things like keeping a regularrotation so they're actually
(12:36):
going through things,potentially making more trips to
the store.
Sometimes people think, okay,well, I'm going to just do it
all in one trip and they buy somuch stuff they don't need and
then they can't get through itall.
But if you space it out alittle bit more, sometimes
things won't go bad as quickly.
You'll get through things andthen you can go again and then
(12:58):
just relying on things likefrozen veggies, which are
actually really healthy Not somuch canned veggies, but frozen
veggies can be really healthyand then if you need something
to just toss together quickly.
I'll also buy proteins in largerportions and then if I have
extra chicken or something, I'llbag it up and throw it in the
freezer.
(13:18):
And then all of a sudden I havesome frozen chicken and veggies
I can throw together for areally quick stir fry.
I'll do the same thing if Ihave leftover rice, brown rice,
black rice, whatever I'll storethat in the freezer, freezes
really well, and then, yeah,boom.
So you have some of those quickmeals that you can throw
together.
But I do just really encouragepeople to try a new dish.
(13:41):
I try to do it at least once ortwice a month.
I wouldn't say, try it at a bigdinner party, but if you can
just have a couple friends over,have my boyfriend over and get
them to try it out, and that wayyou give yourself a little bit
of an excuse.
Speaker 2 (13:57):
Yeah, it's funny.
As you're saying, just try it.
That reminds me the other womenthat were there at the retreat
that weekend.
A lot of them I would say mostof them were openly just not
super focused on the foods thatthey were eating and some of
them, when they heard what wewere having, were skeptical.
I guess is the right word.
(14:17):
But, then, as soon as theytasted it, everybody was oohing
and eyeing and you were kindenough to send us home with
recipes and everybody leftsaying I'm going to make all of
these things and bring it homethen to their family, who then
gets the benefit of it as well.
So you're right, you just haveto have an open mind, right.
Speaker 1 (14:36):
Yeah, that's one of my favorite parts of the retreat
.
I do really try to give recipesthat I know are going to appeal
to a lot of different people,even though they are really
healthy.
You don't have to be a foodieto like the stuff that I serve,
and most of the recipes I'd saythe biggest thing you have to do
(14:57):
is chop a lot, because they dohave so many veggies, so that's
just something you have to getused to, although if you live
somewhere that has that stuffalready chopped like I do not I
live in a small rural area wherewe don't have that available.
We're in a tourist area, soI've actually seen people
wandering around like where'sall the pre-chopped stuff?
Like where's the miroquo?
(15:18):
It's ready to go.
I'm like sorry, that's not athing.
Speaker 2 (15:22):
We don't have that here.
But what bothers me is themarkup then to have somebody
else chop your veggies.
So I do try to avoid that.
So, just building off whatyou're saying, I try to go to
the store at least twice a weekbecause I agree, like if you try
to do it all on Saturday andbuy everything for the entire
(15:42):
week, some of that stuff is notgoing to make it until the
following Saturday and it's ashame to waste food.
So I like to get my veggies andsome fruit too, and just prep as
much as I can the day that Iget it so that, for example,
like carrots especially farmer'smarket carrots, or other
veggies that you can just chopup, put in a container, put in
(16:04):
the fridge then you're that muchmore likely to reach for that
and some hummus, and there yougo, there's your snack or even
part of your meal.
Same thing with fruit andberries.
A lot of berries you can washand store, no problem, and
they'll last for a while.
Apples, as we were talkingabout, put a little lemon juice
on it, right, and they'll stay.
You can cut them up and they'llstay good for a little while.
(16:25):
You could go and buy stuffpre-chopped, as we're talking
about, or you can be a littlemore of a penny-pinsher like
myself and just put in the elbowgrease at home for, I don't
know, half an hour.
An hour doesn't take long.
Speaker 1 (16:38):
Yeah, especially once you get used to it, if you have
a good sharp knife.
But it's a trade-off.
Everyone needs to make thatdecision for themselves.
I would certainly rather if itreally came down to it that
someone bought the pre-choppedthen just didn't have that in
their diet.
I agree.
Speaker 2 (16:54):
Yes, absolutely.
Sometimes convenience wins interms of spending the extra
money for things.
I don't want to sound like aholier-than-thou chopper,
because there are definitelytimes where I buy the pre-washed
and pre-shredded kale because,well, I'll tell you when those
times are.
That's, my husband's job in ourhouse is to prep all the greens
(17:15):
, wash and prep the greens,because, for whatever reason, I
just hate doing that.
So when he's out of town I'mfar more likely to buy the bag
of the already prepped organickale.
Speaker 1 (17:26):
There's no shame in that.
You know what, during retreats,that's my mom's job too.
I'm like take out the saladspinner.
I'm like okay.
Speaker 2 (17:33):
Yeah, I don't know what it is about it.
I just really don't enjoy thattask.
That's another good tip, Iguess delegate the parts of the
prepping food that you reallydon't want to do, right.
Speaker 1 (17:44):
Agreed, agreed.
Yeah, there are things and I'mnot a control freak but yeah,
there are things that I won'tlet people do, especially for
retreat.
But yeah, the kale my mom doesa good job with.
Speaker 2 (17:56):
Nice, Okay, so we covered cooking for a big group
and your tips for that.
What about if it's just oneperson or just two people?
So making healthy,health-promoting meals just for
one or two folks?
What are your tips andstrategies for that?
Speaker 1 (18:14):
Yeah well, I mean, that's good.
I live alone most of the timeand so I wouldn't approach it
too much differently thancooking for a family of four.
But the thing is, the advantageof that is certainly if you're
a person who doesn't mind eatingleftovers, that can be great to
have a lunch or a dinneralready ready to go for a couple
(18:34):
of days.
If you're a little more pickyabout that, I would say
definitely think about stillmaking the bigger amount and
freezing it, and then, if you'rereally busy, you can have
something ready to go, and Ipromise you'll be really
thankful at some point, whenjust everything's happening at
once, that you have that and youdon't have to think about it.
Speaker 2 (18:54):
Absolutely.
Oh, my goodness, there's nobetter feeling on a night where
I'm really busy and getting homeand haven't given dinner enough
thought to just like oh I canpull something out of the
freezer, and it's already done.
I just have to defrost.
Speaker 1 (19:09):
It's such a relief, yeah, to not have one less
stress, one less decision tomake, and then all the more
chance that you're not justgoing to be like never mind,
I'll order pizza or somethinglike that, right.
Speaker 2 (19:21):
And it takes away the excuse.
Okay, well, I'm hungry now, soI think we should move on to our
next topic and discussionSounds good, but that was some
great tips.
Thank you so much.
You're welcome.
So one of the many hats thatyou wear is that you are a very
experienced personal trainer andfitness coach, and so I'm
(19:43):
really eager to talk to youabout something that's been on
my mind a lot, and I know it'sbeen on a lot of my peers mind,
because we're having thisconversation a lot.
So I noticed since turning 40 afew years ago that there has
been this big shift in mythought process in regards to
movement and exercise andphysical fitness and, like I
(20:06):
said, I'm hearing this from alot of my peers as well who are
around the same age.
So in our 20s, it feels likevanity is the main driver for
exercise.
We want to look good and that'swhy we exercise, basically
speaking, of course.
In our 30s, it seems toappropriately move more towards
wanting to take care ofourselves and be healthy
(20:28):
30-somethings with some vanitystill surely mixed in there.
But what I've noticed as I movethrough the early 40s is that
vanity is kind of out the windownow.
It's really not a motivatingfactor for me anymore.
My main motivation in regards tophysical exercise and movement
(20:49):
now is to benefit my future self.
I'm thinking more and moreabout myself as I get older and
about aging well or aginggracefully, I guess we could say
by thinking about things likebuilding and maintaining
strength, flexibility andendurance, things like muscle
mass, bone density and the like.
(21:10):
So I know that you have clientsof all ages, including
middle-aged on up.
What are your views on what'sgood for us to do now to set
ourselves up to age well and tostay strong as we get older so
that we can really continue toenjoy our lives?
Speaker 1 (21:29):
Yeah Well, I love that you asked this question and
I can totally relate to thatshift too.
I just turned 40 last year.
I think you know, that.
So I think it's interesting howthat shift has occurred, because
in general I would say in thehealth and wellness space, we
have made that shift wherepeople are talking about
(21:51):
longevity and health span a lotmore.
So I think that's come along.
I think in general there's lessof I get fewer and fewer
clients who are like oh you know, I just want to be skinny, I
just want to look like I was inhigh school.
I'm very afraid of putting onany kind of muscle Like.
I hear less and less of thatand there's not that stigma
(22:11):
around that anymore, which isgreat.
I've noticed just in general,entering this decade of life,
that I think in when I wasyounger it was just all about
just trying to be perfect inlife in all areas, and now it's
more about owning who I am andwhat I want.
(22:35):
And I think it's natural that,especially when you hit middle
age to be thinking about how youwant to live the rest of your
life, you pretty much feelsecure in a lot of spaces and
who you are, and so then itbecomes more natural to start to
look ahead to the future.
So what I would say?
(22:57):
Definitely I'm happy thatpeople are excited about having
some muscle mass.
So women are going to have moreof an issue.
Well, first of all we have themenopausal changes that come.
They're going to have more ofan issue with bone density.
So muscle mass I tell peopleit's never too late to put on
(23:18):
muscle mass.
It does get harder as we age,so it could be harder.
You may need more proteinintake.
It's very individual fromperson to person, but definitely
the earlier you can startfocusing on that, the better.
There is an age where you can'tput on more bone mass, so that
really needs to be in front ofmind from an early point.
(23:40):
I mean, all they really used totell us was get enough calcium
and maybe they would say trainstrain.
But for a lot of women they'vegot like three pound pink
dumbbells, so they're not, theyweren't really overloading their
muscles enough to get bonedensity benefits.
So, getting in strength training, resistance training, maybe
(24:00):
body weight training doesn'thave to be well-designed.
Body weight program can begreat, but just making sure that
you're actually overloadingyour muscles and putting that
stimulus on your skeletal systemwhere it's not just the
weight-bearing aspect of it.
So you're not even feeling oh,I run, so it's fine, running's
great, but it's actually themuscle pulling against the bone
(24:24):
that creates a lot of thestimulus.
So it's important to get, youknow, not just calcium, but
making sure that you havemagnesium, vitamin D, vitamin K,
a really balanced diet, thatyou're, you know, all those
levels are optimized, thatyou're getting enough protein,
things like that.
As far as designing an overallprogram, the things I really
(24:48):
like to emphasize are, you know,along with strength training,
that involves overload, and thenI also, for people who are
willing, I like to includeinterval training.
For me personally, I do bothsprints, I would say, in that 20
, 30 range.
Usually that's enough to gas meout, and I do that either
(25:08):
running or I do that more on abike, I would say especially
like in a stationary bike.
And then I also include VO2 maxintervals.
So that's kind of more of thatno-transcript, two to five
minute range, like usually forme.
I'm doing three or four minuteVO2 max intervals and I think I
(25:28):
told you for my 40th birthday, Iwent and actually had my VO2
max tested, which has kind ofbecome in vogue right now, but
it was just a number I wascurious about, because it does
have a lot of ties, can you?
Speaker 2 (25:43):
just real quick explain what that is.
Yeah sure.
Speaker 1 (25:45):
So VO2 max, it's maximal oxygen uptake.
So the more cardiovascularlyfit you are, the more low that
your cardiorespiratory systemcan handle, the higher that
number will be.
So in world-class cyclists Ithink, it's like 70s, 80s so,
(26:07):
and it's typically a bit higherin men.
So I didn't really have any.
I had a good number but I wasdefinitely doing well for my age
.
So that-.
Speaker 2 (26:18):
Do you want to tell us your number or no?
Speaker 1 (26:20):
Oh, I can.
I got 50, which, consideringI've had some injuries and stuff
that I've told you a little bitabout, I was pretty happy with
that.
I'm gonna continue.
And that was on the bike and Irealized afterward that you can
usually get a slightly highernumber if you do it on the
treadmill, but that just runningon the treadmill with this mask
(26:40):
on sounded a little scary to me.
It sounds a little unsafe, sothat's why I decided to do it on
the bike.
So I'm you know, maybe I'll doit again.
It's so not necessary, but Ithought it was an interesting
test to have done.
Speaker 2 (26:55):
So for people who are motivated by numbers, that
would be something that makessense.
Speaker 1 (27:02):
Yeah, it was a good experience.
But yeah, I think, balancing soboth the kind of the interval
piece, the strength trainingpiece, and then, just for some
people, walking is great.
Zone two, cardio, is getting abit of buzz too, so having some
of that in there could behelpful as well.
But I mean, everyone'sdifferent in what they're able
(27:23):
to put time into.
I really prioritize, like I'vetold you, getting those hikes in
, and so for me that's kind of,you know, a little bit more than
walking.
Occasionally I'll get somejogging in or some group bike
rides.
We have a lot of good roadriding out here, so yeah, Mm-hmm
.
Speaker 2 (27:42):
Okay, so let's shift gears to people who are in a
different place with theirphysical fitness.
What about the folks who maybeit's been a really long time, or
maybe they've never really hadan exercise program or a lot of
my audience suffer or havesuffered from chronic illness?
(28:02):
So maybe we're talking aboutpeople who have recently been
ill and are still recoveringfrom their illness.
For those folks who are alittle more on the beginner side
of exercise and movement, whatwould you recommend for them?
Where should they start?
Speaker 1 (28:20):
So depending where they are just walking is hugely
important for, you know, notjust people who are really
active, but everyone can get alot of benefit just from sitting
less throughout the day.
So, whether it's walking more,whether it's maybe experimenting
with a standing desk, there's alot of damage I see in people,
(28:41):
including myself, from years ofjust having to sit so much,
whether it's in school or forwork.
So I try to first of all likehave people not sit so much.
But then, when I do see them,we're doing things like working
into mobility, so figuring outlike just getting up and down
(29:01):
off the floor, working on somebalance, making sure that you
can balance on one leg, doingthings that activate the muscles
that kind of all go to sleepwhen we're sitting, starting to
do things like bridges and justanything that will activate that
a little bit more to help kindof balance things out.
(29:23):
And then, as far as strengthtraining, yeah, so okay,
overload is great, but you canalways, if you're just starting
out, start small.
Ideally, if you don't know whatyou're doing, make sure you
find someone who can help you.
And I've done a workshop, just abasics to strength training
(29:43):
workshop, where I try to justencourage people to do probably
start out with total bodyexercises or total body workout,
where they're not necessarilygetting really granular with it.
Instead we focus on compoundmovements, push, pull, a
compound leg exercise andsomething that activates the
(30:05):
core, but an example would be aplank or some variation of that.
So we start out very simple andthen just build from there.
Speaker 2 (30:15):
So this is definitely all stuff that's gonna help us
now and in the future.
But I was just thinking andremembering back to when I was
recovering from my own superserious autoimmune flare 13
years ago.
Walking, like you said, wasthings that you take for granted
(30:35):
every day.
Walking to the store was a hugefeat, but it was like I would
come home exhausted from thosewalks initially, but then the
next day I would feel strongerand yoga was the second thing
that really helped me.
I think even more it helped mephysically, but I think even
more it helps just my confidenceto feel like I was reconnecting
(30:57):
to my body.
And then, as you were saying, Iwas able to kind of take it
from there and just continue toincrease as the healing went on.
So I think that's a lot of goodadvice.
Speaker 1 (31:08):
That's great.
I love that.
And yoga is great becausethere's so many levels of yoga
and it can be more of a mobilitypractice.
It can be more of a mentalwellbeing practice.
It can be more of a strengthpractice, depending where you
are, and I think I got to do alittle yoga with you while you
were here.
Speaker 2 (31:26):
Yeah, yeah, yeah, it was great.
Still love yoga very, very muchWonderful.
So, haley, what would you sayis the best kind of exercise?
Speaker 1 (31:37):
Well, I would say the best kind of exercise needs to
be something that you enjoy,Otherwise you're not gonna do it
.
So I think it seems like youwould agree with me on that, and
that's why, if people don'tlike sprinting on the bike, I'm
not gonna say oh yeah, you haveto do this or you're not healthy
(31:58):
.
Speaker 2 (31:59):
That's exactly the answer I was hoping you would
give.
Oh good, the best kind ofexercise is the one you'll do
right, the one you enjoy doing.
Yeah for sure.
Fantastic, okay, well, I know.
The third thing that we wantedto touch base on is talking
about self care, because youcertainly are familiar with that
topic as well.
I know you do a good job withthat for yourself, but also you
(32:21):
run these amazing retreats thatwe keep talking about.
So let's see.
Thinking back to that retreat,why did that weekend stick with
me?
Well, the world has been alittle crazy the past several
years and it had been I don'tknow six or seven years since
I'd really done something likethat in terms of just getting
away by myself, leaving thehusband and kid at home and just
(32:44):
hitting the road and headingout to Western Maryland.
And I've told you the storybefore that I don't enjoy
driving.
It's actually in ourmetropolitan area.
I find it very stressful and Ifind it mostly unnecessary, so I
choose not to do it.
But I was so bound anddetermined to come to this
(33:07):
retreat that I got in that carand I drove across the state of
Maryland through the mountainsto get to you and it was worth
all of the stress that I feltdoing that on the way To the
point where driving home waslike a breeze.
I wasn't even worried on theway home.
But that weekend I went just onmy own and met these nine
(33:29):
incredible other women whostarted out as strangers and
left as friends.
I met you and your mom andStephanie, who led us on the
retreat.
We talked about resilience anddid a lot of resilience work.
We went boating out on DeepCreek Lake out there, which is
very beautiful.
We did the hike that we talkedabout, we had your amazing food
(33:50):
and we spent a lot of time justsitting on your porch, which is
just the most peaceful place.
Looking out on the skyline Iguess it's not a skyline, that's
city term, what do you call it?
Looking out on the scenery.
Speaker 1 (34:06):
I think you could still call it the skyline, okay,
the skyline.
Speaker 2 (34:09):
Looking out on the beautiful skyline and just the
peace and the quiet, I leftthere feeling kind of like a
renewed person.
So what is your thought processas you design these retreats?
Speaker 1 (34:23):
Yeah, well, thanks so much for saying that.
That makes me so happy that itwas.
It seems like it was just whatyou needed and yeah, it's a
significant drive, you know,kind of three hours from the
Baltimore DC area, about twohours from Pittsburgh.
So I lived around the countryfor a lot.
I lived in Southern Californiaand Seattle and Boston, even
(34:45):
though I grew up here.
And then I came back about 10years ago and I had been working
as personal trainer.
I had I studied nutrition and Idid my master's in nutrition
and I was kind of just ready tobe home and connect back with
nature and I actually like juststarted gardening a ton and just
doing all these outdooractivities, some of which I
(35:08):
hadn't been able to do when Ilived in downtown Boston and I
was just trying to think,because it's an existing, you
know, it's set up as an in here,and what can I do with all of
this?
That I have my skills and this,this great setting, and I
thought you know this is a greatplace to have a retreat, and so
(35:33):
it's just kind of come aboutover the last 10 years the meals
, the activities, and a lot oftimes I think I'm not doing
enough.
I'm like, oh, we, we need more.
You know people come a long way,they expect a lot, but a lot of
times people just need to checkout a little bit and they don't
want a really hectic schedulewhen they come here.
(35:55):
They need, you know, need timeto just kind of have that white
space in their day and, in, youknow, get to know the rest of
the people in the group and takea nice long meal, take a walk
around the farm and justappreciate nature.
And it's been such a privilegeto get to see people enjoy that
(36:18):
and get what they need and beable to offer that to people.
So you know, again, I put whatI can into everything the food,
obviously.
You came to that resilienceretreat where Stephanie has put
a lot into the resilience piecesand I'm playing around with
more themed retreats because Ithink that's been really popular
(36:40):
.
I really love the idea ofconnecting people more to
agriculture, maybe doing a moreimmersive hiking retreat where
you get to appreciate a littlebit more of the natural beauty
around here and perhaps maybesharing a little bit more of my
educational background with withhealth, wellness, nutrition.
So those are all things thatI'm thinking about, but right
(37:01):
now, the retreats are reallymore of a reset for people, like
you said, being able to comehere and take care of yourself
and get what you need out of itand leave feeling different.
Speaker 2 (37:14):
Yeah, you know, and it's.
I think, as women, it's so hardfor us to just do things for
ourselves, like it's absurd, butwe feel selfish, you know, and
that's ridiculous, like ofcourse we need to take care of
ourselves.
And investing in myself thatweekend it did produce lasting
(37:34):
results, because it kind of feltlike I was able to shake off a
lot of the stress of the yearsthat we universally experienced
beginning in 2020, and it kindof got me back to a more okay
like that was then.
This is.
Now we're all moving on, in thesense that we need to go back
(37:56):
to doing things like taking timefor ourselves and making sure
that we are restored and womenwho have other people that they
are responsible for taking careof.
It's like the old example of inthe airplane, you got to put the
oxygen mask on yourself first.
Of course you do, because ifyou aren't equipped, then how
are you supposed to care forothers?
(38:17):
So if it isn't obvious, Ihighly recommend a visit out to
one of Healey's retreats, and Iknow you're working on retreats
for this coming summer.
Is that something that folkscan find on your website?
Yes, haileyfarmcom.
Speaker 1 (38:34):
It's H-A-L-E-Y is how I spell it and the farm spells
it.
So, yeah, there's actually aform on there right now.
So if you're interested infinding out when the next
retreat is, you can get on ourlist and we'll send that to you,
and then I'll also post on theHailey Farm social media and all
that too.
Speaker 2 (38:56):
Okay, well, before we let you go, hailey, you have
kindly offered to leave us witha parting gift, which is your
fudge recipe, which I will postin the show notes and put on our
social media pages.
Can you just tell us a littlebit about this fudge?
I got to taste it and it wasawesome.
Speaker 1 (39:16):
Oh, I'm so glad, yeah , that you liked it.
What is?
That's become a special recipefor us and it's a little
unexpected.
Obviously, I get a lot ofpeople who are vegan or can't do
dairy, so this traditionallyfudge is not what we would call
healthy, which corn syrup andmarshmallow fluff and all kinds
of odd things in there, but thisis just really good.
(39:41):
Dark chocolate I always use atleast 70% cacao.
Dark chocolate that you chop upand you melt over a double
boiler and I like some sea saltin there.
I toast up some sliveredalmonds that I press into the
top and then kind of mix up thatmelted chocolate and sea salt
(40:01):
with almond butter, cocoa powder, an avocado and some a little
bit of maple syrup and then putit in a pan and press the
almonds in and a little bit moresea salt like coarse sea salt
on the top and then justrefrigerate it.
And I've added black beansbefore and that's been really
good too, which kind of justmakes it a little bit lighter
(40:25):
and a little bit of extra fiberand has a nice bite to it.
So I keep experimenting with it, but it's really tasty, I think
I told you.
If anyone isn't sure I would,sometimes I'll add extra avocado
, but if someone's a little iffyabout that part I'll go a
little heavier on the almondbutter for them.
And everyone's really liked it.
(40:46):
My mom is sort of just likeeverybody else likes it.
But my mom just kind of has herown things.
She's very much has a mind ofher own.
Speaker 2 (40:57):
Well, you know, not everybody's going to like it,
but I really think most people.
Speaker 1 (41:01):
Well, it was most people, most people really do
it's and most people would notguess what's in it.
For sure, yeah.
Speaker 2 (41:08):
Yep, that's the key, and then you can surprise them
and it's it.
Speaker 1 (41:13):
It's really decadent, just like one or two pieces.
It tastes so rich, so I lovethat one.
Yeah, well, thank you forsharing.
Speaker 2 (41:20):
Of course.
Again, we'll put that up in theshow notes.
Awesome, all right, haley.
Well, thank you so much.
This has been a greatconversation.
We covered a pretty broad rangeof topics here today, so thank
you for sharing all of yourexpertise and your wisdom, and I
know that people can find youon Instagram.
What is your handle?
Speaker 1 (41:40):
Oh yeah, so it's at Refresh with Haley, just Refresh
with, and then my nameH-A-L-E-Y, and I go through
periods where I don't post asmuch, but the big things at
least I try to put on there.
So yeah, and they can also findus at haleyfarmcom.
Speaker 2 (41:57):
Haleyfarmcom.
All right, thank you again somuch.
This has been a lot of fun.
I loved getting to chat withyou again and I look forward to
seeing you hopefully back onyour farm again someday in the
not too distant future.
Speaker 1 (42:10):
That would be great, Kelly.
I think you should make thathappen.
It was great to talk to you andthanks for having me.
Speaker 2 (42:18):
Okay, everyone, I hope that you enjoyed that as
much as I did and that you foundinspiration in so much of what
Haley shared with us today.
If you are interested in one ofher wonderful retreats, be sure
to check out haleyfarmcom.
If you received value from thisepisode today, I would be so
grateful if you would take aminute to download the episode,
(42:38):
subscribe to the podcast rateand review and, of course,
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