Raising Healthy Humans: Recent Episodes
Courtney McManus
A place for moms looking to make a difference. A weekly podcast where we discuss ways we can show up better for ourselves and our children; covering topics ranging from our own health and wellness, ways to provide a fun and healthy environment for our children, and creating a healthy and happy home.
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Curious about how hormonal changes are impacting your exercise routine? Discover the secrets to maintaining health, strength, and energy through midlife as we delve into the effects of fluctuating estrogen, progesterone, and testosterone. We'll share how progesterone can play a key role in managing anxiety and mood swings and offer practical tips for hormonal balance through cycle syncing. Learn how to adjust your strength training to avoid overexertion, reduce the frequency, and honor the need for longer recovery times while prioritizing self-care.
Understand how to manage cortisol levels with tailored workout routines that prevent muscle breakdown and fat storage. We emphasize the benefits of shorter, less intense workouts, with recommended sessions of 10 to 20 minutes, and highlight key strength training exercises like squats, lunges, and deadlifts to support metabolism and maintain muscle mass. Additionally, we offer tips for better sleep and stress management, and the importance of low-impact cardio for heart health during perimenopause and menopause. Join our community and take a step forward in your wellness journey with the Move Better bundle, designed to help you navigate midlife with confidence and support.
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Can supplements really help you shed those stubborn midlife pounds? Tune in to this episode of Moving Through Midlife, where we unpack the truth about weight loss supplements and why they should only support—not replace—a balanced diet and regular exercise. I explain how starting your day with a protein-packed breakfast can kickstart your metabolism and how collagen can rejuvenate your skin, joints, and hair. However, the focus remains on how consistent, healthy habits are the cornerstone of real success, rather than relying on a magic pill.
We also explore the critical role of muscle mass in boosting your metabolism and regulating blood sugar levels, essential for effective weight management in midlife. I offer practical supplement recommendations like creatine and collagen to support your journey, emphasizing a holistic approach to health. Don't forget to join our Moving Through Midlife community on Facebook for more insights and support. Remember, it's all about keeping active and fostering sustainable, healthy habits for a graceful transition through midlife.
Here is the Article about Creatine: Creatine 101: What Is It and What Does It Do? (healthline.com)
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Can cutting just 10 grams of added sugar from your daily diet really reverse the biological clock? On this episode of Moving Through Midlife, we explore groundbreaking research from UC San Francisco that suggests it can, particularly for your skin health. Discover how even small changes in your sugar intake can lead to significant improvements in your biological age. We'll unpack the fascinating findings from a study involving diverse women and their epigenetic clocks, and learn why natural sugars in fruits and vegetables are the heroes your skin has been waiting for. The Mediterranean diet also takes the spotlight as a powerful tool for lowering epigenetic age and promoting not just better skin, but overall health.
Beyond the scope of glowing skin, this episode dives into the broader benefits of maintaining a nutritious diet, emphasizing the reduction of chronic disease risks. We share actionable tips to help you cut down on added sugars and boost your intake of nutrient-rich foods. For listeners who need extra support, the Moving Through Midlife community is here to guide you with coaching, ideas, and programs like Move Better, Feel Better. Let’s work together to embrace midlife and aging with confidence and health. If you find value in this episode, share it with a friend or leave a review. Join us at movingthroughmidlife.com to become part of our community and learn how we can support your journey.
Article about the Study: Healthy Diet with Less Sugar Is Linked to Younger Biological Age | UC San Francisco (ucsf.edu)
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What if you could slow down the impact of aging on your body? Join us on this enlightening episode of Moving Through Midlife as we unpack a groundbreaking study from Nature Aging, revealing how our bodies transform significantly in our mid-40s and early 60s. We'll explore changes in cardiovascular health, metabolism of caffeine and alcohol, immune regulation, carbohydrate metabolism, and kidney function. Learn how these shifts might explain why you can't handle caffeine or alcohol like you used to, and get practical tips on adjusting your lifestyle to better cope with these changes.
But that's not all! We'll also discuss the benefits of strength training and how embracing the burn during workouts can lead to substantial growth and transformation. If you're new to weightlifting, we've got advice on finding a trainer and safely increasing your weights. Plus, discover natural ways to boost skin health through supplements and a nutritious diet. Finally, I invite you to join our supportive Facebook community, Moving Through Midlife, where we share experiences and tips for navigating midlife together. Don't forget to leave a review on Apple to help others find our podcast and join this journey towards aging gracefully.
Here is the link to the Nature Aging Study
This is your last chance to grab our one time pricing for our Move Better Bundle
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Could simple morning habits really transform your midlife health journey? Discover how exposing yourself to morning sunlight can naturally regulate your circadian rhythm and boost cortisol, setting the stage for a better day. Learn about an effective movement routine that involves lifting your arms overhead to improve posture and support lymphatic drainage. Plus, find out why postponing your first cup of coffee until after breakfast might be a game-changer for managing cortisol levels, especially for those practicing intermittent fasting. We tackle these essential habits to help you feel more energized and balanced as you navigate midlife.
In the second part of our discussion, we delve into three straightforward actions that can make a significant impact on your health without overhauling your diet or exercise regimen. These small steps are designed to lower cortisol levels, reduce inflammation from high glucose, and stabilize blood sugar, leading to less stress and a heightened sense of well-being. Join our Moving Through Midlife community on Facebook or visit movingthroughmidlife.com for more insights and personalized guidance. If these tips resonate with you, share the episode with a friend or leave a review to help us support more moms flourishing through midlife.
This is your last chance to grab our one time pricing for our Move Better Bundle
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What if the key to better health in midlife is simply slowing down? Join me, Courtney, on this episode of Moving Through Midlife, where we unlock the transformative power of simplifying your wellness strategies. We'll explore how being intentional in three areas—slowing down, moving more, and being present—can transition you from a state of stress to a state of relaxation. This shift not only enhances nutrient absorption and muscle activation but also allows you to fully enjoy your meals, workouts, and everyday interactions. I'll share practical tips for incorporating more movement into your daily routine, even if you have a sedentary job, so you can make significant strides in your overall health.
Discover the profound impact of mindset on physical activity, with insights from a fascinating study involving hotel maids who burned more calories by merely perceiving their tasks as exercise. We'll also dive into the importance of variety, whether in your diet or exercise routine, to keep your body responsive and healthy. To cap off the episode, I'll guide you on how to create a personalized wellness plan tailored to your needs, especially as you navigate midlife. Don't forget to book a one-on-one consultation for customized advice, and become part of our supportive community at movingthroughmidlife.com. Let’s journey together towards better health and wellness with grace and intention!
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Ever wondered how something as simple as breathing could transform your life? Discover how mastering 360 breathing techniques and proper posture can soothe your nervous system, reduce anxiety, and enhance your overall well-being in our latest episode of "Moving Through Midlife." We’ll uncover the science behind how the diaphragm's movement and its interaction with the heart and vagus nerve can shift you from a fight or flight response to a peaceful rest and digest state. Learn practical steps to correct common postural issues and open up the sternum, allowing you to breathe deeply and reduce stress effectively.
But that's not all! We'll also highlight the holistic health benefits of 360 breathing, from strengthening your core and pelvic floor to alleviating low back pain and improving balance. If you're dealing with a leaky bladder, you won't want to miss how these techniques can offer relief. Join our community for more expert tips and tricks to stay active and healthy through midlife. If you find these insights valuable, please share our podcast with a friend or leave a review to help us reach more listeners like you. Grab your earbuds and let's move through midlife with grace and ease.
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Head to www.movingthroughmidlife. com to learn more
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Can you truly transform your eating habits by simply paying more attention to your food? Join me, Courtney, on this enlightening episode of Moving Through Midlife, as I sit down with Chef James Barry, the esteemed private chef and visionary behind Eat Pluck, to uncover the secrets of mindful eating. Chef Barry brings to light the contrast between our modern, often confusing dietary landscape and the wisdom of our ancestors. We discuss how understanding and reconnecting with our body's natural cues can lead to significantly better health outcomes, particularly during the critical transitions of midlife.
Chef Barry and I explore the sensory disconnection many of us face due to the overwhelming choices in today's grocery stores and the prevalence of processed foods. Imagine tuning into the subtle signals your body gives you, down to physical responses like a burp or the difficulty in opening a jar, to guide your food choices. By appreciating the natural textures and colors of whole foods, and relearning how to listen to our bodies, we can make more mindful and healthful choices even before we set foot in a store. We also share practical advice on incorporating nutrient-dense foods like root vegetables and organ meats into your diet, making these healthier options more accessible and enjoyable.
Finally, we delve into the art of home cooking, emphasizing the importance of visual appeal, seasoning, and creating a pleasant dining environment. Chef Barry offers tips on making meals more attractive and flavorful, including the use of umami to enhance the taste of organ-based seasonings like Pluck. We discuss the broader implications of mindful eating, from its impact on blood sugar levels to sustainable practices that honor the entire animal. This episode is packed with actionable insights to help you embrace a more mindful, healthful approach to eating, and navigate midlife with grace and vitality. Don't forget to check out Pluck on Amazon and follow Chef Barry's journey on Instagram at @chefjamesberry for more inspiration.
Receive 15% off using this link and code:movingthroughmidlife
https://eatpluck.com/?ref=ADOWXQE8
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Transform your approach to conflict resolution with insights from Karleene, a seasoned hostage negotiator. Discover the techniques that Karleene uses to navigate everyday conflicts, drawn from her personal experiences balancing a household with a brain-injured husband and seven children. You’ll uncover the five foundational principles she swears by—curiosity, attitude, master listening, connection, and reframing—to control emotional reactions and maintain constructive dialogue.
Explore the nuanced dynamics of parenting styles and conflict resolution in our discussion. We delve into the balance between authoritative and nurturing approaches, highlighting the importance of understanding and addressing inner conflicts before they manifest outwardly. Karleene’s professional insights and personal anecdotes illustrate the transformative power of ongoing dialogue and open communication in navigating fears and insecurities, and fostering healthier relationships.
In a heartfelt chapter, Karleene shares a pivotal moment of self-reflection during a marriage crisis, underscoring the importance of vulnerability and open communication. Learn how a simple 15-minute conversation can foster deeper connections and understanding in your relationships. Plus, explore the valuable resources and training programs available on Karleene Savage's website, designed to enhance your parenting skills and personal growth. This episode is packed with practical tips and enlightening stories to help you navigate midlife with grace and resilience.
You can find Karleene at:
www.karleensavage.com/parents
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Imagine you're walking confidently through your golden years, free from the fear of falls and injuries. That's not just a dream; it's a reality you can achieve by focusing on one crucial area: your ankles. Join me, Courtney, on this episode of Moving Through Midlife, as I share a deeply personal story about a family member's fall that underscores the undeniable value of ankle mobility and strength. We'll dive into a practical, step-by-step exercise you can start right from your chair, designed to improve your ankle health and enhance your stability. By prioritizing safety and going barefoot, you'll fully engage your foot's range of motion and start your journey toward better mobility and injury prevention.
Incorporating simple movement snacks into your daily routine can make a world of difference in your overall well-being. Listen along as I guide you through an easy-to-follow exercise that aims to boost your ankle mobility and keep you active as you age gracefully. Don't hesitate to text us with any questions or feedback—we'll address them in an upcoming call. And, of course, share this episode with friends or leave a review to help us reach more moms like you. For more support and resources, join our Moving Through Midlife community and take the next step in your journey to better health and stability. Enjoy the benefits of this movement snack and embrace the joys of staying active through midlife and beyond.
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Deb Blum is the founder and guide for The Whole Soul Way 12-Month Experience. Having been an empowerment and transformational coach for women for over a decade, she's pulled together everything she's learned on her own path and from her clients into a guided self-paced online course and program. In this program, she teaches a step-by-step process to unhook from fear, conditioning, and other barriers to love so that you can truly enjoy the life you're in and experience emotionally deep and mutually fulfilling relationships. Deb loves to dive deep into subjects such as shadow work, inner child healing, self-love, nervous system regulation, authenticity, emotional maturity, spirituality, and conscious living. Deb is an empty nester with 20 and 21-year-old boys in college and recently moved to Scottsdale, Arizona, with her husband of 22 years.
We discuss:
-How we can shed the expectations and start to live into what we really want
-What to do if having a midlife crisis
-How we can live for ourselves
-How to listen to ourselves when struggling
-Understanding the phases of life: first phase of life and second phase of life
-Living for your soul
-How to not act on your emotions
-The importance of listening as a mom
-Drama and Trauma Triangle
-How to listen when life is so busy
-How to check in with our feelings
You can find Deb at:
Website: https://www.thewholesoulway.com/
Social Media Links:
https://www.tiktok.com/@deb.blum
https://www.instagram.com/debblum/
FREEBIE: https://www.thewholesoulway.com/triggers
Support the Show.
Head to www.movingthroughmidlife. com to learn more
Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook
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The first Monday of the month I provide you with a movement snack to see how you are moving in your every day life. Today we are talking about Mobility and these are exercises that we all need to be practicing on the daily.
I discuss:
-the importance of mobility
-what joints should be stable and what joints should be mobile
-how to work on foot mobility
-exercise to strengthen the big toe
-how to increase hip mobility
-the importance of adding rotation into your daily life
-how to not be so stiff in your back
-how to release tight shoulders
If you enjoyed this episode I would love for you to work with me!
Support the Show.
Head to www.movingthroughmidlife. com to learn more
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If you struggle with organizing your pictures or not sure how you should create a photo book this podcast is for you. Today I speak with Haleh of Picturli.
Haleh Shoa is the founder and CEO of Picturli, a photo organization, curation, archiving and design studio that helps families, individuals and businesses transform their photo mess into one sortable digital library. Haleh and her team meticulously organize their client’s entire photo collections into a sortable and searchable Photo Archive that is secure, easily shareable. Haleh firmly believes that our family histories and personal memories are some of the most valuable treasures we can have and that preserving and sharing them is essential for future generations.
We discuss:
-How to organize pictures
-The best apps for organizing pictures
-How to backup your photos
-How to start making photo books
-How to curate photos and decision making skills for deleting photos
You can find Haleh at:
https://www.picturli.com/
https://www.instagram.com/picturli/
https://www.facebook.com/picturli/
https://www.linkedin.com/company/picturli/
Support the Show.
Head to www.movingthroughmidlife. com to learn more
Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook
or follow me on IG or Tik Tok
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Bria Gadd is an holistic health coach, and certified personal trainer and nutrition
coach, who specializes in female hormones, helping women with weight release
and energy gain in pre and post menopause, and finding clarity in hormonal
chaos.
We discuss:
-What your period says about your health
-How sugar affects our periods and overall health in perimenopause
-How to handle our energy in perimenopause
-Sleep hygiene in perimenopause
-Nutrition in perimenopause
-The effects of caffeine in perimenopause
-How to handle movement and exercise in midlife
-How do we learn to listen to our body
-Cycle syncing your workouts
-The best way to workout during perimenopause
You can find Bria at:
Website: https://www.briatheperiodwhisperer.com/
Instagram: https://www.instagram.com/bria_period_whisperer/
Facebook: https://www.facebook.com/BriaThePeriodWhisperer/
TikTok: https://www.tiktok.com/@briagadd
YouTube: https://www.youtube.com/@bria_period_whisperer
Podcast: https://www.briatheperiodwhisperer.com/the-period-whisperer-podcast
Grab our Move Better Bundle by heading to www.movingthroughmidlife.com and receive 50% off with the code: intro
You will have access to all 3 programs (Fit Feet, Posture Fix, and Core Connection) while also getting access to recipes, workouts, and more.
Support the Show.
Head to www.movingthroughmidlife. com to learn more
Join our Free FB Community:
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Today I am speaking with Hally Brooke, Founder & CEO of Live Nourished Coaching**, is a Certified Functional Medicine Nutrition Counselor, Health & Wellness Coach, and industry advocate. Overcoming personal GI issues and extensive training led her to establish a thriving nationwide practice. Hally's mission at Live Nourished Coaching is to make health coaching accessible to all, accomplished through direct coaching and strategic partnerships. An international speaker, top-level medical practice consultant, and founder of a world-class health coaching agency, Hally's true inspiration lies in witnessing clients transform from illness to thriving wellness, driven by their internal motivation to Live Nourished.
We discuss:
-her struggle with IBS
-how she needed to heal her gut to heal her stomach issues
-what is adrenal fatigue
-how to heal adrenal fatigue
-is mom burnout the same as adrenal fatigue
-how to decrease cortisol
-how to decrease inflammation in the body
-what to do if we are chronically exhausted
-and so much more.
She shares a lot of information on how she has helped women through various auto-immune diseases and provides a wealth of information.
If you are interested in booking a call with her, head to www.livenourishedcoahing.com**
Grab our Move Better Bundle by heading to www.movingthroughmidlife.com and receive 50% off with the code: intro
You will have access to all 3 programs (Fit Feet, Posture Fix, and Core Connection) while also getting access to recipes, workouts, and more.
Support the Show.
Head to www.movingthroughmidlife. com to learn more
Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook
or follow me on IG or Tik Tok
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On the first Monday of the month I provide you with a movement snack to help you move more and better throughout your day.
Today I am sharing a way to fire on and strengthen the deep core muscles and pelvic floor. This can be done seated and will help to strengthen the pelvic floor muscles.
You can find this video in our community as well: (1) Moving through Midlife (Powered by Form Fit) | Facebook
If this bothers you, then you will want to work on relaxing your pelvic floor more which I will have a video next week in the community.
You can also listen to:
Episode 73: Struggling with Urinary Incontinence
Episode 60.2: Quick tip for Incontinence
for more information.
Support the Show.
Head to www.movingthroughmidlife. com to learn more
Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook
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One thing many people come to me for is motivation.
Difference between intrinsic and extrinsic motivation
How you can start small with your motivation
A body in motion stays in motion
Finding an accountability buddy to help you with motivation and consistency
Find something you enjoy doing to keep you moving.
These are the three tips to help you get motivated to start moving more.
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We have all heard that there are things we can do to help increase our metabolism. Today I am sharing with you 2 simple things that you can do to help increase your metabolism naturally in perimenopause.
It starts with energy balance and although calories in and calories out are part of the discussion, there are things that can affect how those calories are converted into energy, therefore these two things are simple and effective for helping you to increase your metabolism.
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Today I am discussing things that can affect your cortisol levels.
With cortisol naturally increasing as we enter perimenopause, it is important to understand what may be causing our stress levels to rise so that we can work on decreasing it.
I provide you with a checklist to determine how many of these things that can increase cortisol are currently affecting you so that you can take a self assessment to work on decreasing your stress levels.
Here is the link for the cortisol checklist for you:
https://formfitonline.com/cortisol-checklist/
Support the show
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Today I had the pleasure of speaking with Anna Tseng of Plant Nourished. Anna is a plant-based Registered Dietitian with a Master's degree in Public Health Nutrition. She’s also the Founder of PlantNourished, a Podcast Host and an award-winning published recipe creator. Through private coaching and online courses, she helps busy people with health challenges move easily to plant-based eating for optimal health. Anna empowers them with key skills, practical strategies, and tasty nourishing plant-based recipes, so they can enjoy a health-transforming vibrant life...without long hours in the kitchen!
We spoke about:
- What 'plant based' really means
- How she got into nutrition and plant-based eating?
- The benefits of eating plant-based foods?
- Is it possible to get enough protein from plant-based sources?
- What are some especially good plant-based protein foods?
- Start our day with protein and some ideas for plant based protein breakfasts.
Contact Links:
Website: www.plantnourished.com
Contact email: healthnow@plantnourished.com
Plant Based Eating Made Easy Podcast: www.plantnourished.com/podcast
Plant-Powered Life Transformation Course: www.plantnourished.com/ppltcourse
Free Resource: Quick Start Grocery Guide for Plant-Based Essentials www.plantnourished.com/groceryguide
Description of Free Resource:
If you’re wanting to learn more about a plant-based diet or how to start plant-based eating, grab this FREE resource “Quick Start Grocery Guide for Plant-Based Essentials" to help you on your journey. This free guide will give you the essentials you need to get started, including a one-page recommended grocery list, money-saving shopping tips and easy starter plant-based recipes. This guide is perfect for all beginners interested in transitioning to a plant-based diet!
Support the show
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This week you can test your balance with this movement snack.
Each month I like to focus on a movement to help us get stronger or increase mobility. This month I want you to focus on your balance.
Try these balance exercises to see how well you do.
-First are you able to balance on one leg for 30 seconds?
-Are you able to get the glute to fire on?
-How does your visual system affect your balance?
-Can you do the tandem balance?
If you struggle to balance I provide balance exercises for beginners, but also have more advanced one leg balance exercises as well.
Make sure to head over to our Moving through Midlife Community over in Facebook to watch a video and let us know how you did with your balance.
Support the show
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Are you having a midlife crisis?
Today I am discussing what exactly a midlife crisis is defined as, how you may feel about a midlife crisis, and ways to think about it differently. How this time in midlife can be thought of as more of an awakening, when it tends to happen in our life, and tips on how to handle it.
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Today I am speaking with Alicia Berberich about the negative chatter in our head. She is passionate about helping women unleash their true potential to become who they are meant to become. She works with women to release the shackles that bind them to their old ways of thinking so they can achieve their goals, using motivation, mindset, and manifesting skills to provide the resources her clients need to move forward with confidence and gusto.
We discuss:
-how to work through what is happening with negative self talk
-Why we tend to have these negative thoughts in our head
-How to determine what is intuition and what is negative self talk
-Finding your Purpose in Midlife
-How to create an action plan for the next phase of life
-How affirmations can help you move closer to your purpose
All of this and more in this podcast episode.
Learn more from Alicia:
Alicia has used the power of manifesting to fulfill a lifelong dream to live in Paris. She has led workshops in the San Francisco Bay Area and in Paris called Unleash Your True Potential. She loves helping successful women advance their lives even further by focusing on their calling. Alicia has also led the Spiritual Gifts program at her church and taught water aerobics for over 20 years.
Motivation, Mindset & Manifestation Coach - Alicia Berberich
Manifest your DESTINY with ease. (@alicia_berberich) • Instagram photos and videos
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Each month I like to share a movement snack for you to focus on and this month it is going to be about walking. Walking can help to control cortisol, keep blood sugar stable, and is one of the best exercises for tight hips.
When you head out for a walk work through different speeds, try different paths and distances, and don't be afraid of the weather as it will bring a different element to your walk.
Focus on looking off in the distance to help relax the eye muscles. (listen to Ep 6.2-Relax your Eyes for more information), notice your arm swing when you walk and focus on what is happening behind you as you walk. Think about the big toe pushing off the ground with each step to help naturally strengthen the pelvic floor.
Join us over in our FB Community to join us in walking as I will provide tips for you along the way.
Support the show
Head to www.movingthroughmidlife. com to learn more
Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook
or follow me on IG or Tik Tok
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Today is Part 3 of our Why is My Body Changing Series and today I am talking about Mindset.
I discuss:
-Statistics for the midlife changing body
-Body Positivity and the younger generation
-How we need to take a moment to look in the mirror and really see ourselves
-Determine how you want to feel
-Identify what will help you to feel that way from within not anything on the outside
-and then start practicing that
-Acceptance will come from that rather than worrying about changing anything
Support the show
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Today we are discussing Part 2 of why is my body changing and what can I do about it in midlife. Part 1 we discussed the exercise portion and now I will be discussing the things you can do to help support your body with nutrition.
I discuss:
-Statistics for midlife belly fat increases
-Are you eating enough food, calorie restriction, how to support your body with food in midlife
-Supporting your gut in midlife discussing your microbiome and what foods to help your gut bacteria, decrease inflammation, and raise your metabolism.
-Eating protein in the morning, how protein after a workout supports your body
-Carbs aren't bad, instead focus on the fiber aspect and eating more fruits and vegetables
Support the show
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Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook
or follow me on IG or Tik Tok
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One of the questions I get asked the most is why is my body changing in midlife and what can I do about it.
I discuss:
-what most women will do when they start gaining weight. With higher intensity workouts and calorie restriction.
-Understanding hormones in perimenopause
-Insulin sensitivity and insulin resistance in midlife
-Muscle loss in midlife
-Midsection weight gain in midlife
-Cortisol and midlife
3 ways to exercise in midlife
-Lift heavy
-Zone 2 cardio & walking
-Plyometrics
Move to live and enjoy is the most important to practice.
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This is a great stretch to help you lengthen through your side especially if you notice tension or tightness in your mid to lower back. When doing this, notice if one side is tighter than the other. If so, pay attention to how you sit throughout the day and notice if you tend to sink into that side more.
I mention both:
Episode 12.2: Align in your Car
and
Ep 122: Discover the Power of Breathing Techniques
to dive into to get a deeper understanding of movement.
Join our Weekly Movement Snacks
Head to our FB Community to watch the video of this stretch.
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As the world of adolescent skincare often goes unnoticed, today we crack the code on self-care for teen boys. My enlightening chat with Dr. Sheilagh Maguiness, a pediatric dermatologist and co-founder of Stryke Club, reveals the untold hurdles teen boys face as they navigate the stormy seas of skincare. We're busting myths left and right—from charcoal's real impact on acne to the proper way to wield a razor. It's about time we tailored conversations and routines to the reality of boys' lives, helping them, and their parents, foster confidence through simplicity and clarity in their self-care practices.
Skincare doesn't discriminate, and neither should we. That's why this episode also casts a spotlight on the significance of gender-neutral products and the fine print on those 'natural' labels that might do more harm than good to young skin. Ever wondered why your child's skin reacts unexpectedly to that botanically-infused lotion? We've got you covered with personal stories of navigating allergies and the lowdown on ingredients that could trigger them. Plus, for those teens breaking a sweat in sports or life, we share the ins and outs of choosing the right antimicrobial and anti-inflammatory body washes, making sure your child's skin stays as resilient as they are.
Lastly, we wrap up with some hard-earned wisdom on managing eczema and acne—the twin peaks of teen skin concerns. Discover the art of rehydrating and shielding skin from the sun, and why starting conversations early about self-care can make all the difference in destigmatizing these routines for boys. And for those moments when over-the-counter just doesn't cut it, Dr. Maguiness and I lay out the roadmap to professional dermatological care. So, whether you're a parent looking to guide your child or a teen ready to take the reins of your skin health, this episode is your ally. We're here to share a laugh, shed some light, and support you through the journey of growing up skin-savvy.
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Discover the little-known secret to transforming your midlife experience with something as simple as 'movement snacks'—daily exercises that promise to rejuvenate both body and mind. As your movement guru, I, Courtney, will share the power of stacking these small, healthy habits to boost your energy and make every day more fulfilling. Together, we'll explore the journey of self-care and how it leads to a more serene and satisfying life.
In this episode, we'll discuss a restorative technique, straight from the insights of Jill Miller's 'Body by Breath,' designed to counteract the stress response our fast-paced world often triggers. I'll guide you through a calming practice using just a small ball or pillow to help induce a restful state, stimulating the vagus nerve and ushering in the 'rest and digest' phase. You'll also hear from my early risers who have found profound peace by adding this practice to their nightly routine—a testament to the power of simple, mindful movements. Join our conversation and see how these movement snacks can help you wind down and move through midlife with grace.
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Ever feel like your get-up-and-go got up and went without you? You're not alone in your midlife motivational drought, but I'm here to share a secret: it's action that sparks motivation, not the other way around. Join me, Courtney, as we tackle the daunting peaks of our ambitions by scaling them down into manageable foothills. It's goal refinement time, and we're zooming in on a single aspiration, giving it the one-month royal treatment it deserves. With a personal strategy session that outlines mini-milestones and preps for potential hurdles (and a handy goal-setting worksheet from the show notes), we're turning the 'too hard' basket into a 'heck yes' plan. Get ready to embrace daily movement, strength training, or a nutrition overhaul with a simplicity and adaptability that feels like it's been custom-made just for you.
Transformations aren't just for caterpillars, and in this journey through midlife, your goals are due for a metamorphosis too. I'm not just talking shop; I'm inviting you to become an active player in our 'moving through midlife' community, where your goals aren't just written in the stars—they're planned, tracked, and celebrated on terra firma. Think of me as your personal assistant, mapping out the alignment of your monthly objectives with the grand ambitions of the year. With the 'moving through midlife' community at your back, we're sharing exercise calendars, cheering each other on, and fielding the curveballs life throws our way. So, whether you're slipping on your walking shoes or rewriting your life's to-do list, let's march forward into a year teeming with achievements and habits that not only last but enrich every step of the way.
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Have you ever chuckled at the simplicity of a habit that could change your life? Join me, Courtney, and the exceptional Michelle, a health and wellness coach illuminating the path through midlife. Together, we unwrap the secrets of 'laughable habits'—those small yet mighty steps that dissolve the overwhelm plaguing many women in their 40s and 50s. Michelle's quarter-century of wisdom shines a light on setting achievable goals, cultivating gratitude, and embracing mindfulness in everyday life, turning daunting transformations into delightful journeys of self-care and empowerment.
As your guide through the transformative terrain of midlife, I reveal an exercise so straightforward, it will have you wondering why you didn't start sooner. It's all about aligning your actions with your ambitions while swaddled in a blanket of self-compassion. You'll learn how to leverage your natural inclinations—be it whipping up a storm in the kitchen or tackling gentle challenges—to build habits that stick. We celebrate personal growth as an adventure of empowerment, urging you to savor each small, patient step towards the summit of self-discovery.
Wrapping up this episode, we delve into the immense power of perspective—how the meaning we assign to life's events crafts our stories of success and failure. I introduce my reimagined podcast, "Midlife Magic," and invite you to join a community of women who are crafting their own enchanting narratives. We're on a quest to redefine midlife, not as a period of decline but as an epoch ripe for creation, where every small victory is a sparkling thread in the tapestry of an extraordinary life.
Learn more from Michelle:
Website: Michelle Bazinet
Schedule a Call: Select a Date & Time - Calendly
IG: Michelle Bazinet: Nutrition, Fitness & Mindset Coach (@michellebazinet_) • Instagram photos and videos
Workshop: "True transformation transcends the physical; it's the evolution of heart, mind, and soul." (ck.page)
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Are you genuinely ready to redefine your relationship with your body and your understanding of weight loss? Settle in, because that's what we're about to do. I'm Courtney, your guide, personal trainer, and movement specialist. We're going to start by asking the hard question - why do you want to lose weight? Your answer to this question will be the bedrock of your weight loss journey. Let's walk this path together, examining my Transform coaching program, where a commitment to consistency can lead to a weight loss of 1-2 pounds per week. This journey is about celebrating your body, both as it is now and as it transforms.
But remember, weight loss isn't just about the numbers on a scale. It's a lifestyle change, a shift in perspective. It's about managing stress, getting a good night's sleep, and integrating more movement and healthier eating habits into your life. We'll explore how your level of commitment can influence your weight loss, potentially ranging from half a pound to two and a half pounds per week. And to support you all the way, I'm inviting you into our free community. Here, we'll explore ways to move more, feel better, and support each other every day. So, grab your earbuds, take a leisurely walk, and let's move through midlife together.
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What if you could sleep soundly and wake up feeling refreshed, free from jaw pain and tension? In this riveting conversation with myofunctional therapist Jessica, we promise to take you through a journey of discovery - from understanding the importance of looking at the body systems, not just the symptoms, to navigating through midlife in a way more graceful manner than before. Jessica's personal journey with her daughter, who experienced feeding, sleeping, and headache issues, serves as a powerful testimony of the crucial need to address the root cause of health problems.
We then dive into the often overlooked connection between sleep disorders and genetics in children and the importance of early intervention. Jessica enlightens us about the negative implications of mouth breathing such as snoring and sleep apnea, and the significance of proper tongue posture and breathing for overall oral health. You'll learn about tongue gymnastics, an innovative technique that can improve our smile, eye movements, and address compensations in our facial muscles.
As we wrap up the episode, Jessica shares fascinating insights on strengthening the muscles in the mouth, which can improve tongue posture and potentially prevent the need for orthodontic interventions. She also highlights the connection to pelvic floor strength and how these changes can positively impact the appearance of the face. Get ready to join our vibrant free community and learn how to move more and feel better. So, tune in and let's engage in this insightful discussion.
Learn more from Jessica:
Checklist she mentioned: Jessica Miller How to Stop Stress-Clenching Naturally (jessicamillerwellness.com)
Snore No More- https://pages.snorenomoremethod.com/stop-snoring-tonight
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Ever wished your kitchen was as efficient as a professional chef's? Ever wondered why your meals don't turn out as flavorful? In this episode of Moving Through Midlife, we fill you in on the magic of healthy cooking and the essential tools you need in your kitchen. You'll discover why a good knife is worth your investment and how a rice cooker is a true game-changer in meal prepping. We also share tips on using cast iron pans without battling the infamous sticking.
Moving forward, we delve into the practicality and health benefits of other kitchen essentials. We discuss the convenience of a food processor and the versatility of an immersion blender. Also, we navigate the world of cookware, laying out the pros and cons of different types and how to select the ones that suit you best. We even give you tips on using a mini chopper effectively. Whether you're a cooking novice or a seasoned home chef, this episode will equip you with the knowledge to turn your kitchen into a healthier, happier place. Tune in and be ready to take your culinary skills to a whole new level!
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Are you feeling those niggling aches and pains more often as you journey through midlife? Brace yourself for some relief! In this enlightening episode, we’ll share five life-changing tips to keep discomfort at bay. Discover the potent role fascia plays in our bodies, and the simple tactics to keep it healthy. Learn just how much power small movements can hold - from adjusting your sitting position to the unconscious tapping of your foot.
But just as we need to keep our physical bodies moving, we need to keep our mental spirits engaged too. That’s where the magic of community shines! Staying active and mobile as we age can be a daunting challenge when tackled alone. This episode shines a spotlight on the profound benefits of being part of a supportive community. You’ll hear about the power of shared experiences, and the impact they can have in shaping our journey through midlife. So, whether you're strolling in the park or seated at your desk, let's journey through midlife together, with buoyancy and serenity. Tune in!
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Have you ever looked into your closet and felt overwhelmed by the choices or even underwhelmed by the lack of them? If you've ever felt uncertain about your personal style, particularly as you navigate midlife, you're not alone. Join me and personal style coach, Ashli Anna Hurley, as we demystify the world of capsule wardrobes and discuss dressing for midlife. Gain insight into Ashli's journey from working with Mary Kay and Premier Designs to becoming a style coach and learn how to dress for your body, right here, right now.
Ashli, a style expert with a wealth of experience, shares tips on creating a core wardrobe list and discusses the crucial clothing items every midlife woman should have in her closet. We'll get down to the nitty-gritty of personalized capsule wardrobes, exploring everything from tops and bottoms to underwear, accessories, and shoes. Ashli also offers strategies on finding the right clothes to fit your lifestyle and tips on creating a polished look that transitions well from day to night.
But beyond the practicality of clothing, we'll delve into the emotional and logical aspects of dressing for midlife. Help boost your confidence with Ashli's tips on how to create a balanced look that is authentic to you. We'll be discussing the importance of accepting our bodies in their current state, focusing less on our insecurities, and more on what makes us unique and beautiful. Lastly, we'll explore how to dress intentionally for our kingdom calling—how to change our mindset around dressing in a way that not only attracts people to us but also helps to share the gospel and build up the church. Join us for an empowering conversation on confidence, personal style, and midlife fashion.
- 0:05 Capsule Wardrobes and Dressing for Midlife
- 8:44 Personalized Core Wardrobe and Styling
- 24:47 Confidence in Personal Style
- 30:38 Essential Wardrobe Items for Midlife Women
- 44:42 Dressing for Attractiveness and Purpose
Learn more from Ashli Anna:
Grab the Style Guide:
Subject Line: Style Guide
boldfaithandfashion@gmail.com
Facebook Group:
Capsule Wardrobe Outfit Ideas For Working Midlife Women
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Ready to unlock the secret to a stronger and healthier core at midlife? Join me, Courtney, your personal trainer and movement specialist, as we venture into the transformative world of core strengthening exercises. In this riveting episode, we breathe new life into your fitness routine, exploring three vital breathing techniques - 30-60 breathing, back breathing, and 90-90 breathing. Discover the role these methods play in exercises like bridging and basic ab workouts. If you're struggling with diastasis recti, I've got exclusive tips for you too! Check out the accompany blog link for visual guides to these exercises.
The journey to a stronger core doesn't end there. I'll be your guide, walking you through five essential exercises that promise to fortify your core muscles. Let's unravel the importance of 360 breathing, back breathing, and 90-90 breathing for core strengthening together! To ensure no stone is left unturned, I've compiled links to YouTube videos and my blog for a more comprehensive understanding. The secret to a stronger core isn't solitary practice, but collective learning. So, share this episode with your fitness companions and let's get stronger together! For those eager for more, join my core strengthening classes. Remember, the journey to core strength begins with a simple breath!
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Do you ever feel that your lower belly pooch is becoming more noticeable as you age, especially postpartum or during perimenopause? Ever wonder how your posture and breathing are deeply connected to it? You'll be surprised to discover the significant link between posture, breathing, and abdominal strength, and how mastering these can help you minimize that 'low belly pooch'. I, Courtney, a personal trainer and movement specialist, will guide you with my techniques that will not only help you breathe more efficiently but also actively work your magic on your pelvic floor muscles.
We're not stopping there! Get ready to delve into the importance of posture and movement for overall health and wellbeing. Witness how the way you sit, stand, and move throughout the day can affect your core strength, and learn how to properly brace yourself when lifting weights. I'm supplying you with valuable tips on how to move your body in ways that strengthen your abs, back, and glutes. And guess what? You'll also have access to videos and resources that will help you along the way. So, come join our 'Moving Through Midlife' Facebook group and let's start embracing aging with grace and confidence, one movement at a time.
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Ever felt like you're spinning your wheels in the gym, going all out but not seeing the results you want? You might be falling into the trap of overtraining, a common pitfall in the quest for fitness. Join me, Courtney, your personal trainer and movement specialist, as we unpack why 'no pain, no gain' isn't always the best mantra. We'll delve into the science behind overexertion and how it leads to cortisol overload, causing fatigue, soreness and a plateau in your fitness progress. In this episode, we'll be pioneering a new path to fitness, one that respects our bodies’ need for balance and relaxation.
As we debunk the myth of 'more is always better', we'll explore alternative fitness strategies that blend intensity with relaxation. We'll talk about the magic of yoga, Pilates, and no-jumping strength classes that focus on holistic wellness rather than just brute strength. We'll discuss how movement in your daily life can contribute significantly to your overall health. The traditional fitness mindset is challenged as we embrace a gentler, more sustainable approach to health and fitness. So, buckle up and prepare for a paradigm shift - this episode might just change the way you approach your workouts forever!
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Ever wondered why you're still hungry even after consuming a high-calorie, ultra-processed meal? Could it be your body's cry for nutrients? In a fascinating revelation, we unpack a study by Dr Kevin D. Hall and his team, that sheds light on our body's reaction to ultra-processed versus minimally processed diets. We'll uncover why, despite the same caloric content, individuals consume more on an ultra-processed diet. We will also dispel the myths around counting calories and macros for health, and explore the role of macros for individuals chasing specific physique goals.
But that's not all. Health is not just about what you eat but also about how you live. We move beyond food to discuss why it's critical to focus on other health markers such as sleep, stress levels, and hormones. We'll talk about why eating nutrient-deficient, ultra-processed foods can lead to increased hunger and delve into how we can address this by listening to our bodies and choosing nutrient-rich foods. So join us as we guide you on how to sail through midlife gracefully, not by obsessing over numbers but by nourishing your body with what it truly needs. Don't miss this enlightening discussion!
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Join us for an enlightening dialogue as we sit down with the wildly inspiring Vanessa, a homeopath who has spent the last 25 years immersed in the world of women's health cycle awareness and hormone health. With her, we'll embark on a journey through the fascinating world of homeopathy, exploring the bedrock principles that differentiate it from mainstream medicine. You're about to be immersed in a riveting conversation that demystifies homeopathy and its four pillars: the Law of Similars, minimum dose, individuality, and totality.
Ever wondered why women on birth control need supplements like B12, B6, zinc, selenium, and magnesium? Well, you're about to find out. Vanessa passionately advocates for organic supplements, cautioning against their synthetic counterparts. She emphasizes the importance of understanding our bodies, aligning our lives with our natural cycles, and the damaging push for perfection. Prepare to receive invaluable advice on managing energy levels and menstrual symptoms, especially for those in midlife.
In the final stretch of our discussion, we delve into the crucial topic of maintaining good health in midlife. Vanessa spills the beans on managing stress, the essence of proper hydration, the value of nutrient-rich diets, and the underrated power of rest. You'll walk away with practical tips on how to care for your body and mind for better long-term health. Don't miss out on this enlightening conversation that promises to leave you with a fresh perspective on health and wellness!
Learn from Vanessa:
Linktree
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Have you ever felt overwhelmed by the transitions of midlife? As a personal trainer and movement specialist, I've experienced this journey firsthand and I'm here to guide you through it. Our freshly titled podcast, Moving Through Midlife, is now even more focused on inspiring healthy habits, but specifically tailored to the unique challenges and transitions of midlife. Discover the transformative power of habit stacking and movement snacks to inject energy into your day and keep your body active.
Drawing from my own experience transitioning from a stroller fitness company owner to embracing a new phase of life and career, I'll share strategies that helped me accept and embrace the person I've become. If you've looked at yourself in the mirror and didn't recognize the person staring back, if you're feeling overwhelmed or burnt out, or simply need to slow down and move with greater grace, this podcast is for you. We'll learn from professionals about how to move through midlife with ease and grace, so that you can confidently face the aging process. So, grab your earbuds, let's take a leisurely walk together as we explore how to navigate midlife with grace and joy.
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Wondering why you're suddenly gaining weight around your midsection? It just may be perimenopause. This tricky phase can start as early as 35 and come with a host of unexpected changes, including that pesky weight gain. Don't worry, though, we've got you covered in this episode, where we break down how to recognize the signs of perimenopause and share strategies to manage its effects, including balancing workouts and your diet.
But managing perimenopause isn't just about the physical changes - it's also a mental game. That's why we're talking about how to handle the stress that comes along with it, from learning to listen to your body's signals to making sure you're not overdoing it. We'll also fill you in on the benefits and drawbacks of intermittent fasting and the role of strength training in keeping your body in peak condition. Plus, we're inviting you to join our Healthy Moms Raising Healthy Humans community, where you'll find support from other moms and access to a program designed to help you raise healthier children. We can't wait for you to join us in this enlightening conversation.
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How often do we stop to think about the impact of our environment on our health, specifically, its role in triggering cancer? Join us on a revealing journey with the award-winning journalist Kristina Marusic, author of A New War on Cancer, as she unfolds the poignant story of her sister's thyroid cancer diagnosis and the environmental factors that could have contributed to it. Get ready to confront some alarming facts about the rise in cancer rates among children and young adults since the 1970s and learn about the steps that can be taken at local, state, and federal levels to reduce our exposure to environmental toxins.
In our quest for a healthier lifestyle, we cannot overlook the significance of using safer beauty products. Guiding us on this aspect is the renowned researcher Ami, whose life journey is as inspiring as her work. From being the only Indian kid in her rural North Carolina school, to becoming an influential advocate for safe beauty products and skincare, Ami's story is truly compelling. We discuss practical steps parents can take to ensure their children are using safe products, whether its scrutinizing ingredient lists or leveraging apps and verification programs.
Ending the episode on a hopeful note, we emphasize on the power of prevention in the war against cancer — a strategy often sidetracked by lucrative treatments and cures. Let's uncover the potential that lies in regulatory measures, investing in water filtration systems, and air purifiers, as well as advocating for safer personal care products. We leave you with a simple reminder: Don't feel overwhelmed. Small changes can make a big difference in leading to a healthier future for you and your family. So come on over and join the conversation. Let's learn, share, and grow together towards a healthier environment and a healthier us.
KRISTINA MARUSIC is an award-winning journalist at Environmental Health Sciences who covers environmental health and justice at http://EHN.org and http://DailyClimate.org . Her research into cancer-causing chemicals and exposures lead to her new book, A New War on Cancer: The Unlikely Heroes Revolutionizing Prevention (Island Press / May 11, 2023 / $28). Kristina holds an MFA in nonfiction writing from the University of San Francisco, and her personal essays and reporting have been published by outlets including CNN, Slate, Vice, Women's Health, The Washington Post, MTV News, The Advocate, and Bustle, among others.
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Do you feel trapped in a vicious cycle of reaching for ultra-processed foods? You are not alone, and this episode is your first step towards breaking free and embracing a healthier diet. We shed light on the link between the consumption of these addictive, lab-created foods and the worrying rates of obesity, heart disease, cancer, and diabetes in America. Did you know that about 60% of the average American diet is ultra-processed food? It's an alarming fact, but don't despair. We have three simple, actionable steps to help you start replacing these harmful food choices with healthier alternatives.
This episode is not about pointing fingers, it's about empowering you with knowledge and practical advice. We guide you through a process of identifying the most processed food in your pantry and suggest ways to substitute it with a more nutritious option. We also emphasize the importance of listening to your body and maintaining a balanced diet. It's not just about eliminating harmful foods, but also about adding nutritious options to your plate. Join us as we take this small but significant step towards wellness. Remember, every journey begins with a single step, and in our case, that's one less processed food item in your pantry. Tune in, and let's take that step together!
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What if there was a simple, fun and colorful way to ensure your family is getting all the essential nutrients they need? Tune in as Courtney, a health coach and founder of FormFit, enlightens us on how to 'eat the rainbow'. She highlights the distinct nutrients and benefits provided by different colored fruits and vegetables - red tomatoes for their cancer-protective properties, blueberries and eggplants for heart health, and much more. Learn about the educational value of discussing food benefits and the joy of creatively presenting meals.
Courtney also shares her personal experiences and solutions for encouraging a varied diet in her own home. Get inspired by her interactive shopping trips with her kids, and how she makes them part of the process. Her strategies for keeping healthy snacks on hand and making meals more fun by incorporating the colors of the rainbow are not only practical but also transformative. Towards the end of this episode, you'll be well-equipped with strategies and ideas for incorporating the vibrant colors of the rainbow in your meals and ensuring your family is getting all the essential nutrients in the most natural way possible. So, are you ready to turn your meals into a nourishing palette of colors?
Support the showHead to www.raisinghealthyhumans. com to learn more
Join our Free FB Community:
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Learn about our sister Podcast:
www.midsectionmama.com
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Ever wondered how something as simple as what your children drink, can shape their health, mood, and potentially their future? Buckle up! We're unraveling the intriguing connection between sugary drinks and your child's wellness. We delve into the harsh realities of sweetened beverages, their impact on a child’s body, and the stark recommendations from government health departments. Think increased body fat, compromised immune system, and even heightened chances of mental health concerns. But don't despair, we also share our personal journeys of steering our children away from these sugary pitfalls, with practical strategies that you can implement today.
As we venture further, we shed light on an often overlooked aspect of children's health - hydration. Discover how to entice your little ones to drink more water and less sugar, through some fun and creative ideas involving fresh fruits and veggies. We also discuss why investing in a simple stainless steel water bottle can be a game-changer for their hydration habits. Moreover, we dive into how we can inspire our children to make healthier decisions and the immense power of leading by example. From learning to love water to making hydration enjoyable with fresh produce, you're getting the inside scoop on raising healthier, happier kids. Join us for this enlightening podcast episode; it's an adventure every parent should embark on. Let’s journey together towards a healthier future for our bundles of joy.
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The Midsection Mama | Gain Confidence Lose the Weight (buzzsprout.com)
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Who says slowing down isn't productive? Let's flip the script as we chat with Katie Kermit-Sows, the remarkable founder of the Women's Meditation Network. In her enlightening narrative, Katie shares her transformation from running a successful business to answering an unexpected call to a different path. Discover how she turned a simple idea into a network of 14 empowering podcasts, designed to guide women towards self-fulfillment and peace.
This episode isn't just about Katie's journey; we delve into our own mental spaces as we unpack the profound impact of mindfulness and meditation in our daily lives. Katie enlightens us on creating a space between our thoughts and our true selves, giving us the freedom to listen to our internal voice. She introduces us to the concept of mini moments of mindfulness and how we can harness them to reconnect with our true selves, leading to an authentic life.
We've all dreamt of living a fulfilled life, and guess what? It's achievable. In this compelling discussion, Katie unravels the benefits of self-inquiry, guiding us towards reconnecting with our true selves. We explore the importance of taking baby steps towards our dreams and goals, affirming that this is indeed the path to living the life we were meant to lead. So, join us, as we take a journey into mindfulness, authentic living, and self-discovery with the Women's Meditation Network.
Learn more about the Meditation Network:
About - Women's Meditation Network (womensmeditationnetwork.com)
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Can the spark in a long-term marriage be rekindled and how can you reconnect in a busy life? We welcome Salina, a celebrated Christian relationship coach and author, on our podcast who discusses these and so much more. A shift from health coach to relationship coach was triggered by her own relationship struggles, a personal transformation she candidly shares. Her insights into how couples must constantly recalibrate their lives, intimacy and relationship during changing seasons will reassure that it’s not forever, and that the secret lies in embracing these transformations.
Communication and honesty form the core of any relationship. Salina emphasizes on this aspect while also giving valuable tips on how to communicate effectively with your partner, especially for busy moms. She shares simple ways of reconnecting with your partner each day which could be as easy as meal prepping together or having a stay at home date. She encourages understanding that it’s these simple moments of connection that start building a strong bond again, even amidst a packed schedule.
How about a 30-day intimacy challenge? Salina shares her personal experience with this challenge and how it helped rediscover intimacy with her husband. She underlines the importance of creating a safe space for vulnerability and how expectations of intimacy can evolve over time. We also discuss aspects of raising healthy families, making time for each other, and the criticality of communication and intimacy in relationships. So, tune in to hear about this 30-day intimacy challenge and who knows, it might just reignite the sparks in your relationship!
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Ever feel overwhelmed trying to provide nutritious breakfasts for your family while on the run? You're not alone. But what if there were easy strategies you could employ to ensure your family gets a high protein, nutrient-packed start to their day? In our latest episode of Raising Healthy Humans, we demystify the art of preparing healthy breakfasts that won't take forever to make and are sure to be kid-approved. From freezing spinach to making yogurt ice cubes for your morning smoothies, to quick ideas like eggs with greens, overnight oats, and protein-packed toast, we've got you covered.
But that's not all. As a busy mom, you know the importance of starting the day right with a balanced breakfast. Not only does it fuel our bodies, but it sets the tone for the entire day. We delve into how high protein breakfasts like smoothies, packed with essential vitamins and minerals, can keep your family energized throughout the day. And for those seeking a more personalized approach to health and wellness, join us in our mom's raising healthy humans community, where we explore various membership options and share even more tips and strategies. Trust us, you won't want to miss this!
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Have you ever considered how much waste we're generating? That's the question that sparked Aline's journey to sustainable living. After relocating from France to the US, she became painfully aware of the waste her family was producing and decided to make a change. Aline's story serves as a critical reminder of the impact we are making on the environment and how we can start reducing our waste today.
Aline took her love for sustainability and transformed it into a business, Out of the Box EcoStore, designed to make low waste living more accessible. Her unique concept of a mobile store aims to reduce waste on a larger scale, while also providing practical tips on how we can reduce waste in our homes. Aline shares how her childhood memories played a significant role in adopting a low waste lifestyle and reflects on how reuse and repurpose should replace our disposable mindset.
From adopting an eco-conception mindset to composting and recycling, Aline lays out the path to sustainable living. She compares adopting these practices to starting a new diet, emphasizing the importance of motivation, setting small goals, consistent action, and rewards. Out of the Box EcoStore offers services such as local delivery, refill parties, and consulting, all geared towards making sustainable living easier for us all. Now is the perfect time to start making changes and join the cause for a more sustainable future.
Yogurt recipe:
Ingredients:
1 plain Greek yogurt
2 qt.
whole milk
Instructions:
Pour milk into a 6-quart Instant Pot and lock lid. Press the Yogurt setting until it reads “boil”.
Remove inner pot and let the milk cool down or cool it in an ice bath to between 90° and 110°, checking frequently with an instant read thermometer.
- Once milk is 90° to 110°, place Greek yogurt in a medium bowl, then remove about a cup of milk and whisk into yogurt. Whisk yogurt mixture back into Instant Pot until fully incorporated, then lock lid and press the Yogurt setting to Normal for 8 to 12 hours. 12 hours will make a thicker yogurt.
Remove lid and transfer yogurt to clean containers. Chill until completely set, and store in the fridge. I eat them the next day and keep them in the fridge for up to 2 weeks.
Learn more from Aline:
Out of the Box Eco Store | Refillery and Low-waste Living Store. | Issaquah, WA, USA
Out Of The Box Eco-Store (@outoftheboxecostore) • Instagram photos and videos
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Let's pause a moment and truly face the unspoken truth—perimenopause is a new conversation we need to have. And it's not just about hot flashes or missing periods. Join me, Courtney, as I converse with Dr. Stephanie, a doctor of pharmacy and an expert in perimenopause, who generously shares her wisdom, gleaned from personal experience and professional training. Learn why this phase isn't the end of life as we know it, but rather a transformative time that moves generations forward.
Navigating the tides of anxiety and depression during menopause can be challenging, but we're here to offer you a beacon of hope. By focusing on lifestyle changes, mental awareness, and potentially applying some hormone replacement therapy, you can steer your own ship through these potentially stormy waters. Dr. Stephanie also guides us through the maze of magnesium supplements and the importance of professional advice when introducing any new health regimen.
Lastly, we tackle some vital health recommendations for women. Did you know that your iron levels can significantly impact your health, leading to severe complications like strokes and hair loss? We also take you through the most recent updates from the CDC regarding Hepatitis B vaccines for people born before 1991. Tune in to raise your awareness about perimenopause and raise healthy humans in the process.
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Ever thought of reclaiming your health and vitality but feel pinned down by the demands of time? What if I told you, you don't need hours at the gym to be active? Listen as we redefine workouts and explore practical ways of incorporating more movement into our daily lives. We look at how our ancestors lived active lives without stepping foot into a gym, and discuss ways to channel this into our modern lives. From getting up to change the TV channel to taking the stairs, every movement counts!
Ever doubted the power of a minute? Here's something to tickle your curiosity: One minute of self-care can revolutionize your wellbeing. In the second half of our episode, we unwrap the secret power of a minute spent in self-care, from the health benefits to the psychological impact. Discover how to weave this into your family's life, keeping everyone active and healthy. We also share resources available on our website to support you. And don't forget, our vibrant Moms Raising Healthy Humans community on Facebook is always open for you to join and connect. So tune in, grab these nuggets and start your journey to raising healthy humans, even in the busiest of times.
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Ever find yourself overwhelmed by a to-do list that never seems to stop growing? Struggling to prioritize self-care amid the demands of parenting and entrepreneurship? If this sounds familiar, you're going to love our chat with Alegre and Natascha, founders of BYW Dreams and co-authors of two Amazon bestsellers, “Rock Your Morning: Three Simple Steps to Take Control of Your Morning” and "Three, Two, One Done". Their insights on how to save time, conquer your to-do list, and take control of your mornings are both inspiring and practical.
Expect to be captivated as we discuss the art of balancing motherhood and entrepreneurship, and the importance of establishing personal boundaries and rituals for self-care. We also unravel the neuroscience behind our habit of endless list-making and how to break free from it. With Alegre and Natascha, we dive into common mistakes people make when creating to-do lists, and how to establish habits that ensure the important tasks get done while making time for deep focus work.
Lastly, we don't shy away from the essential conversation around parenting. Alegre and Natascha share their experiences and offer valuable tips on how to instill healthier habits in our children. From sleep hygiene to the Kaizen way of making small changes over time, we cover it all. If you're tired of feeling overwhelmed and ready to take back control of your time and life, this is one conversation you can't afford to miss!
Learn more about BYW Dreams:
BYWD - Beyond Your Wildest Dreams, empowering moms and caregivers to prioritize themselves! (mailerpage.com)
BYWD Harness the Power of Planning Workshop (subscribepage.com)
Amazon.com: Alegre Ramos: books, biography, latest update
Beyond Your Wildest Dreams | Alegre & Natascha | Planning Mavens (@bywdreams) • Instagram photos and videos
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What if you could understand the misunderstood world of psoriasis and uncover the holistic path towards healthier living? Join the conversation with Dayna, a seasoned dermatology PA and Sutton Mills functional wellness expert, as we peel back the layers of this autoimmune condition. Discover Dayna's passion to help people live fuller lives despite their psoriasis, the potential risks of conventional medications, and how a holistic approach can make all the difference.
Dive headfirst into the role of diet and stress management in controlling psoriasis. Dayna breaks down the R's of managing psoriasis—Remove, Replace, and Reinoculate—and underlines the importance of dietary changes to reduce inflammation. Discover the C's of psoriasis—Clear Effects of Stress—and explore how finding the sweet spot between rest and exercise can help control stress levels.
Lastly, learn from Dayna's vast experience as she shares tips on maintaining healthy skin, cautions against chemical-based skincare, and stresses the need to minimize toxin exposure. We also touch on the difficult task of diagnosing psoriatic arthritis and the potential for other autoimmune conditions. For those supporting a child with psoriasis, Dayna offers valuable guidance and highlights resources like the Mom's Raising Healthy Humans Community Page and FormFitOnline.com. Be a part of this enlightening chat as we tackle the complexities of psoriasis and journey towards a healthier lifestyle.
Learn more from Dayna at:
FountainMillsFunctionalWellness Home Page
Facebook
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Are you aware that college doesn't have to leave you or your kids in crushing debt? Picture this: a friend of my guest Anne's son managed to attend college for free! It's true, and it's just one of the many possibilities out there when it comes to college financing. Join us as we team up with Anne, the author of How to Pay for College, to unpack the complexities surrounding college costs and reveal the manifold ways to make it affordable. We talk about the broader implications of a college education for your children’s life satisfaction, building a strong foundation for their future.
We'll dive headlong into the world of scholarships, breaking down the three types you can tap into: need-based institutional scholarships, merit-based scholarships, and outside scholarships. We'll guide you through the role of high school counselors and the use of net price calculators in securing these scholarships. Plus, we introduce you to a great tool, CollegeData, to help you understand a college's scholarship offerings. Along the journey, we'll also unravel the advantages of 529 College Savings Accounts, spotlighting their tax benefits and how they can boost a student's chances of college enrollment and graduation.
It all sounds overwhelming, right? The senior year is fraught with emotional upheaval and planning for college only adds to it. But worry not! We've got your back, providing you with a roadmap to navigate these choppy waters. From dual enrollment programs to free community college options, we've explored various pathways through college. We'll also help you understand the tax benefits of 529s and how to use gifting pages to access them. This episode is your toolkit to make your college planning journey less stressful and more successful. So, tune in and get ready to revolutionize your approach to planning for college.
Ann Garcia has helped thousands of families save millions of dollars on college. She is a fee-only fiduciary advisor and author of the critically-acclaimed "How to Pay for College." She has been quoted in the New York Times, Money, the Oregonian, and U.S. News and World Report, to name a few. Ann's website,
College Financial Planning Starts Here | The College Financial Lady
, includes a wealth of free college planning resources, plus an interactive online course to help parents affordably build saving for college and applying for aid into their broader financial plan. As a parent whose twins just graduated from college, Ann's expertise expands beyond FAFSAs and 529s — she understands the emotional components of helping your child set and achieve goals for their future. Outside of financial planning, Ann is an avid runner, skier and fan of middle school rock concerts.
Facebook:
The College Financial Lady
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Are you taking ownership of your health or sidelining yourself? Join us as we chat with Susan Salinger, author of "Sidelined: How Women Manage and Mismanage Their Health," about the critical importance of prioritizing our well-being. Discover the differences between male and female doctors, the misdiagnosis of women, and how to prevent common behaviors that harm our health. Learn why putting ourselves first isn't selfish - it's necessary for our families and our sanity.
We'll help you navigate the complexities of self-care by providing valuable tips and tools to prepare for doctor's appointments and get the most out of them. Understand the vital role of advocating for your health, asking for your diagnosis's clinical name, and overcoming the startling statistic that only 15% of women speak up when they don't understand something. We'll also uncover the significance of research in making informed decisions about your health.
Embrace the mind-body connection as we explore the ways emotions profoundly impact our physical health. Gain insights on considering the emotional repercussions of healthcare decisions like taking medication or undergoing surgery. We'll offer advice on communicating symptoms effectively and promoting healthy living for your family. Don't forget to connect with our Facebook page and explore our memberships and resources to help you prioritize your health and well-being.
Join our Transform Program beginning June 26th
Transform Challenge (thinkific.com)
Use code: earlybird to receive $45 off
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Feeling overwhelmed by the unattainable expectations we place on ourselves as mothers? You're not alone! Join me in a candid conversation with our Moms Raising Healthy Humans Facebook community as we discuss the all-too-common mom guilt that affects us emotionally and physically. Learn how to break the cycle by focusing on self-care, creating positive internal dialogue, and finding balance in our lives.
How can combatting mom guilt lead to better parenting and healthier families? In this episode, I share proven strategies and resources to help you on your journey, including our supportive Facebook community, wide range of memberships, and our formfitonline.com website. Let's come together, embrace the present moment, and leave the mom guilt behind as we raise healthy humans!
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Today I am speaking with Nikki of Essentria Aromatherapy School. She is a Certified Clinical Aromatherapist and has her own holistic practice. She is the co-founder of Essentria Aromatherapy School, and co-host of the podcast Vetiver Vibes. She has been recognized as one of the top 10 most influential people in aromatherapy for 2022.
Today She is here to speak with us about how we can use essential oils in our home and with our family.
How did you get into aromatherapy? (1:48)
How to choose the right essential oils? (6:39)
How to use diffusers to use. (12:47)
How long should you use a diffuser? (15:23)
Importance of carrier oils. (19:51)
Topicals vs. internal use of herbs. (24:55)
How to dilute your essential oils. (27:34)
Aromatherapy courses for beginners. (32:36)
Making sure pets can leave the room. (38:08)
You can learn more from Nikki:
Website: http://www.schoolofessentria.com
Insta: https://www.instagram.com/essentriaaromatherapyschool/
Facebook group to join: https://www.facebook.com/groups/loveessentialoilswithessentria
TikTok: https://www.tiktok.com/@essentriaaromatherapy
Podcast Vetiver Vibes: https://www.schoolofessentria.com/vetivervibes
YouTube: https://www.youtube.com/c/EssentriaAromatherapySchool
The dilution guides people can download - https://www.schoolofessentria.com/eo-safety-charts
And I also created a meditation that your listeners can download too - https://www.courses.schoolofessentria.com/courses/meditation-vetiver-vibes-with-essentria-free-download
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Today I am speaking with a past client, Kristen of Happy Happy Everything where she created fun pens with cute creatures on them along with an autograph book that can be found at a hotel near Disney World. She recently released a CD of songs along with YouTube videos and a children’s book with animations she created. She is here to discuss how she created a vision using vision boards for herself and was able to use this to help make her dreams come true.
You can find Kristen and her products at:
Happy Happy Everything | Handcrafted Pens, Accessories, and Music
Watch the YouTube video:
(5) Happy Happy Everything - YouTube
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If you are struggling with anxiety and depression you have heard what you need to focus on. Self care, more good sleep, time in nature, exercise. But did you know that your food may be to blame as well? Many who are dealing with anxiety have fallen into SAD (the Standard American Diet). Our current diets are filled with processed food that are high in saturated fat and sodium and low in nutritional value. This diet has been proven to increase anxiety and depression. Did you know that if you are low in B vitamins such as folic acid and B12 you are more at risk for anxiety and depression?
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Today I am speaking with Katherine a school counselor turned parenting consultant. She will be helping us to work with our children to ease the stress and anxiety while also letting us know it is ok when our children aren’t picking up the things we continue to ask them day in and day out. I hope you enjoy our conversation.
Working with parents instead of kids. (1:54)
The importance of positive reinforcement. (5:53)
What are the most common things with anxiety in kids? (12:08)
Academic testing and anxiety. (14:33)
Breathing techniques to help with anxiety and stress. (20:43)
Worried about what you can control. (27:06)
Advice to parents: Trust your gut. (30:03)
Things to do when you’re feeling sad. (35:37)
Learn more from Katherine:
Katherine is a licensed professional school counselor turned parenting consultant who is genuinely passionate about supporting parents and families as they navigate through life. Whether you need help with routines at home, getting support to improve behaviors, or are looking for help with school concerns-Katherine can help! She offers virtual and in person consultations to parents all over the country and provides personalized, helpful and supportive strategies that will create success and happiness for your children. Her passion for supporting parents stemmed from her own personal transition to motherhood as Katherine is also a mom of three boys and understands how exhausting and overwhelming the parenting journey can be. Reach out to her today if you could use her personalized support!
Reach out now to schedule a time in August or September to start the school year on the right foot.
Work With Me - Katherine Walters Consulting
Katherine Walters Consulting (@katherinewaltersconsulting) • Instagram photos and videos
Katherine Walters Consulting | Naples FL | Facebook
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I am having Leonora on to speak with us. She is with DTB horizons. And she's actually been on twice before. But it was at the end of the conversation on episode 86. Pause and pivot where she mentioned that she works through hypnosis with people on helping them heal from anxiety, pain and trauma that made me want to have her on again to speak further into this. In April, we were touching on anxiety. And I wanted to make sure that she was able to come on and speak with us on tips to help us through this. If any of you deal with trauma or pain, she can work with you. And this is not hypnosis like you might think of it. So she dives deeper into that as well to kind of explain how she can help you even online work through these past traumas and events that may be creating anxiety and pain in your life.
Some of the questions we discuss:
-What do you believe the underlying cause of anxiety is?
-How do you help people with healing the Trauma in their life?
-Do you feel everyone has some underlying trauma they could heal?
-How does this trauma show up as anxiety in our lives?
-If someone is nervous about hypnosis where could they begin with you?
Learn more from Lenora:
Lenora Edwards Speech Language Pathology Coaching and Professional Hypnosis - Lenora Edwards (wpengine.com)
Grab her guide on: Stop Anxiety Now
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Today I am speaking with Dr Stephanie a life coach who loves to garden and is sharing with us today some tips on gardening. She has found it very therapeutic and rewarding for her and her children and hope that it will do the same for you. If you struggle with that green thumb, she is going to provide us with some tips to help us get started. Enjoy!
What got you started in gardening?
1:17
Gardening as a test of trust.
6:25
How to get started with raised garden beds.
9:00
How much soil to put in each bed?
14:06
How much space does it take to grow indoor plants?
19:25
Kids getting out in the garden
21:54
Where to start with vegetables?
25:14
How many plants do you need for your garden?
28:13
Learn about Stephanie:
Dr. Stephanie Snyder is a Navy wife and mother to 4 beautiful children. She is a mentor, speaker, and joy seeker. Through her simplified methods, she teaches women how to make the most of their time and resources while still being present with their families and easily creating the life they desire. When Stephanie isn't spending time with her family or growing her business she enjoys horseback riding and competing in marathons and triathlons.
Stephanie's vision is to support women to create what they desire in a way that feels great, while emphasizing self-care without guilt and shame to make the most of the life we have.
Stephanie Snyder, Ph.D. (@stephaniesnyderphd) | Instagram
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Today I speak with Tee of Green Living Guru’s to help us understand why we need to work to clean the environment in our home of toxins and a few things that can help us do that. She is providing with a few quick, actionable tips that you can do even while listening to the podcast.
Toxins in your home.
6:06
How to clean your home?
11:47
The easiest way to clean the air in your home.
16:37
Avoid the word fragrance.
21:35
Air purifiers, windows and windows.
27:18
Chemicals and static cling.
31:52
Where to find the green living gurus?
36:47
The importance of having an indoor air quality monitor.
41:50
Learn more about Tee:
Therese(Tee) is a Detox Your Home Guru and Health Coach at
The Green Living Gurus. She grew up in a very healthy home in the 60’s and 70’s, went to college to open a health food store, and has been helping people for over 40 years keep toxicants out of their homes.
She is an entrepreneur, activist, podcast host, and educator. She spreads awareness of chemicals in everyday products that could cause many autoimmune illnesses, cancer, and other health issues. She
guides women in creating a less toxic home and lifestyle to ultimately increase the odds of a long, healthy, vital life and a safe environment in their homes.
She does all of this through her weekly podcast, Green Living with Tee, her newsletter, blog posts, social media, home detox coaching, and ‘Tee’s Organics’, a line of household products that are healthy for you and your home.
The Healthy Living Store by the Green Living Gurus - The Green Living Gurus
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Today I am speaking with Linda of Balaboosta’s Secret where she is sharing tips to help you get dinner on the table quick without all the Martha Stewart fuss. Her goal is to help your family enjoy this time with food they will love and family time that will keep everyone laughing and looking forward to dinner. Enjoy our conversation.
Grab the one dish guide: https://balaboostassecret.com/easy-one-dish-dinners/
The joy of cooking and how she got started.
2:37
How to make dinner more fun.
5:22
How to repurpose recipes.
9:40
Pantry staples for moms.
12:12
Meal planning and meal prepping.
17:24
Equipment to make cooking easier
20:14
How to make dinner time a more fun experience?
23:04
Game nights at the dinner table.
28:17
Where to find Linda on social media?
31:13
Linda’s cooking skills were so bad, her own family banned her from cooking when she was a teen. Happily, her skills have dramatically improved. She now has over 1000 cookbooks, is a graduate of Rouxbe Cooking School and the Institute of Integrative Nutrition and has countless cooking courses from the International Culinary Center and Natural Gourmet Institute under her belt. She is a kitchen confidence coach and owner of Balaboosta’s Secret where she helps busy women with meal planning, prep and cooking lessons as well as coaches them on how to serve dinner with side dishes of clever conversations with their family. Stress free cooking tips for maximum flavor, fun and yum. Whether you’re a beginner cook or a well-seasoned pro, Linda’s got your back. Hook up with her for some 1:1 virtual coaching. Your inner dinner demons will thank you.
You can find Linda at the links below:
HOME - Balaboosta's Secret (balaboostassecret.com)
Balaboosta's Secret | Facebook
Balaboosta's Secret (@balaboostas.secret) • Instagram photos and videos
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Protein is one of the macro-nutrients that your body needs to not only survive but thrive. It is not only imperative for muscle growth but also for bones, teeth, hair and nails. It contains twenty-two amino acids that your body uses to make muscle and bones, and hormones, enzymes, neurotransmitters, and antibodies. It is imperative for repairing the wear and tear of the body.
Are you getting enough protein?
0:04
What is protein and why is it important?
1:16
Protein and gut health.
3:16
Vegan vs vegetarian protein.
6:31
How many grams of protein should we be eating per day?
8:20
Increase protein when your child needs it.
9:45
Protein powders and stomach issues.
11:45
Head to www.raisinghealthyhumans. com to learn more
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Today I speak with Staci of CEO Essentials who helps CEO’s, business leaders, and entrepreneurs help to create their vision through Human Design. Even if you are not any of these, I highly recommend you listen as she walks me through my human design and helps me to see not only how I need to handle how I work within my business but also how this can help us parent better once we understand our children’s human design. I hope you enjoy this one.
What is human design and how does it work?
0:48
Can anything change your human design?
5:16
The manifester and the reflector.
10:04
Strategies to respond to opportunities.
15:09
How do you know what is correct for you?
20:39
Give yourself permission to quit when it no longer lights you up.
24:45
How do you reconcile the hermit and the networker?
29:03
How the gut communicates with us.
33:57
How to learn more about human design with Staci:
Home (ceoessentials.net)
Head to www.raisinghealthyhumans. com to learn more
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Today I am speaking with Kara, a mom and life coach that helps moms find clarity around their purpose in life as they enter middle motherhood. We had a great conversation about how taking time to go within and listen to your heart, you can begin to take action towards God’s purpose for you. If you are a mom asking yourself what’s next or questioning the path you are currently on, this conversation is for you.
-Please tell me a little bit about yourself and your passion with Middle Motherhood?
-Is there anything moms should prepare for as they move into middle motherhood?
-What is the first thing you recommend moms do to help them determine there purpose? As just the thought of the word, can be so overwhelming.
-You focus on God Centered Purpose, but can you explain that more; as I have heard people mention that god spoke to them but I’m guessing you may have a different approach
-Do you have any tips or questions to help mom through this journey?
-Let us know how we can find you
You can find Kara at:
Middle Motherhood Life Audit Session (karatrochta.com)
Kara Trochta-Wellness & Life Coach for Moms (@karatrochta) • Instagram photos and videos
Head to www.raisinghealthyhumans. com to learn more
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Exercise is a supplement! Just like the vitamins you take, exercise is the supplement to movement.
Yes you should exercise, just like you should enjoy your green juice, fruit and vegetable supplements, and omega fish oils but you should also be eating all of those things as well.
With exercise if you want to be considered active you shouldn’t just be doing your hour long workout and calling it a day. No this is your supplement to activity. Activity is what you are doing the rest of those 12 hours.
Are you moving a lot throughout the day? Do you try to go for walks, stretch your body, get your heart rate up, and move into different positions or are you sitting in the same position throughout the day?
It is time we look at exercise as an add on to our daily movement. So how can we get more movement into our day?
- Start to stack your habits-I talk about this at length all the way back in Episode 2 called Stack your Habits. (provide ideas)
- Go for quick walks throughout the day, doesn’t need to be far or fast, just work on moving more
- Stop outsourcing your movement to someone else.
- Play with your kids, go outside and throw a ball around, play at the playground with them
- Create movement by changing your position throughout the day. For those of you working moms, its not all lost. Try changing how you sit, rotate and move your hips in your chair, slide your ribs back and forth, all of these things help to move your body into different positions to help keep the joints lubricated and the lymphatic system flowing. Move your feet, this helps too!!!!
- Take time as a family going for an evening walk or bike ride (Ep 82: Importance of Walking After Dinner) or play an active game inside 9ep 83: Games to keep you and your family active)
Head to www.raisinghealthyhumans. com to learn more
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5 Minute Mornings (buzzsprout.com)
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Sena is the co-founder of Sena Sea. She runs the operations side of their business that brings wild Alaskan seafood direct to your door. She has a master in food science and nutrition, mom of 3 and is passionate about all things fish. Today we discuss the importance of getting fish into your diet for the Omega’s, tips on helping it taste good so that your children will eat it, and even discuss some great information about Omega’s and mercury. Enjoy!
Why Your Kids Should Eat More Fish
Some of the talking points for this conversation include:
• How to make it taste good
• The ideal frequency for eating fish
• Wild vs. farmed
• Omega 3 benefits for kids
• What’s the best fish to give before a big test
You can find her at:
Wild Alaskan Fish | Alaska Seafood Delivery | Sena Sea
Recipe she mentioned:
Sena Sea Black Cod (Family Recipe)
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Head to www.raisinghealthyhumans. com to learn more
Join our Community:
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Today I am speaking with Brenda an Occupational Therapist who wants to help families with meal time strategies as she understands the power struggles that can occur at meal times with little ones. Her goal is to not only help your child with eating but also with the whole experience around the meal and meal time. I hope you enjoy our conversation.
Where to begin with eating disorders?
4:16
What to feed your child?
8:17
Teaching kids how to make their own food.
11:47
Experimenting with food.
16:19
How to train the gag reflex.
21:11
Tongue lateralization and chewing.
25:49
Where to get more information about Brenda
40:59
Brenda Chilstrom, founder of That Makes Sense OT, is a pediatric occupational therapist with over 25 years of experience working with children and families experiencing difficulties with feeding issues. Brenda has a heart for helping families create a safe space that allows their children’s natural curiosity to emerge and transform the rigidity and power struggles around the eating process into joy-filled, adventurous exploration of foods. She envisions a world where all children are flourishing and becoming the curious, adventurous little beings they were born to be.
For a free tip sheet to decrease stress during mealtimes, sign up at www.thatmakessenseot.com
Instagram: @thatmakessenseot
FB: That Makes Sense OT
TABLE TIME with That Makes Sense OT offer:
A safe, encrypted video sharing opportunity where parents who feel stuck and are tired of the power struggles around eating can video their current challenges and receive tailored educational advice to help jumpstart them toward more peaceful and productive mealtimes. Disclaimer: for educational purposes-- not meant to be a substitute for direct therapeutic intervention. This offer is valued at over $300 and is offered at an introductory price of $49 for listeners of this podcast only. This offer is limited to the first 20 respondents. Full offer details can be found at
TABLE TIME
.
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Outline:
What’s in the bowl?
1:39
Start with the vegetables.
3:20
We like to change up our theme bowls every week.
4:53
Deconstructed sushi bowl.
6:35
Bowls with chicken, vegetables and tofu.
8:19
How to make ramen noodles?
10:29
Dinner ideas for picky eaters.
12:24
I wasn't able to find the recipe for the Couscous bowl from SkinnyTaste but feel free to reach out to me and I will share the specifics with you.
Here is the Piri Piri sauce you can use:
Dips to Increase Veggie Intake
Dinner Ideas for Picky Eaters
Try Thrive Market for your Groceries
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Join our Community:
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Today I am speaking with Lenora a life coach and trauma healing practitioner about how we can begin to work on ourselves when we are ready for change and how practicing self love goes deeper than just self care.
Outline
What does self-love look like for you?
1:38
Do you want to change or is this a need?
7:07
Allow yourself to work in small increments.
9:10
Turn on music that will make you feel good.
14:26
How to create a spark in your relationship.
17:28
Tips and techniques to help you help yourself pause.
24:58
The power of pausing and pivoting in the morning.
28:37
You can find Lenora at:
Personal Success Coach & Communications Teacher - DTBHorizons
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
When we think about gut health, we should be thinking about Fiber and we want you to focus on the fiber that doesn't create mucky bowels so, seeds, beans and nuts are great but to keep things moving we really need to focus on
sources of fiber that contain water as well. These are your fruits and vegetables.
-I provide information on the importance of eating your veggies
-What we should focus on when eating whole grains
-Ideas for fussy eaters
-Tips to help get more vegetables into your diet
show notes:
Episode 8: How to Deal with Picky Eaters
Episode 6: Healthy Family Tips
Ep 13: Eat your Greens
Berlin research team from the
Experimental and Clinical Research Center (ECRC), a joint institution of the Max Delbrück Center for Molecular
Medicine (MDC) and Charité -- Universitätsmedizin Berlin, shows why this is the case. Their study has been
published in advance online in the journal Circulation
https://drsearscoachportal.org/wp-content/uploads/2019/01/012319-How-dietary-fiber-and-gut-bacteria-protect-the-cardiovascular-system-ScienceDaily.pdf
Harvard article:
https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Today I am speaking with Dr Melissa from Your Journey to Healing where she helps families heal from eczema. As a mom herself she was tired of seeing her own family struggle with eczema and asthma and was tired of the steroid cycle that they were on. She dived into the research and began to learn how much gut health plays a roll in skin health and now helps families to heal eczema through gut healing. I hope you enjoy this episode.
-How Dr Melissa decided to help families with eczema and gut health
-The connection of gut health with eczema and other skin issues
-How the gut, skin, and brain are all interconnected
-Foods that may be creating problems
-Where to begin when working to heal the gut
-Other outside factors that could be harming the gut
-Supporting the family
Learn more about Dr Melissa:
Your Journey to Healing Eczema and Allergies
Natural Options for Kids with Eczema/Allergies/Asthma: Parent Support Group | Facebook
Join us over at Raising Healthy Humans on FB for our Self Love/Self Myofascial Release
Head to www.raisinghealthyhumans. com to learn more
Join our Community:
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5 Minute Mornings (buzzsprout.com)
or follow me on IG or Tik Tok
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Each week in our Moms Raising Healthy Humans Community I provide everyone with a weekly task to focus on to help them make small lasting changes for a healthier lifestyle.
The other week I recommended going for a walk after dinner to help with stabilizing blood sugar and gut health. You can listen to Episode 82 The Importance of Walking after dinner for more information.
but it was discussed how dark it is at this time of year and how it can be difficult to get the kids up and out the door after dinner and if I have other tips to help keep you active.
-We discuss some tried and true games.
-Some board games
-fun made up games
Outline
Introduction to this episode.
0:09
How to get out of stagnant behaviors.
1:57
Hacky Sacks hacky sacks.
3:25
Games that are fun and get you moving.
5:15
Sock tag and floor is lava.
7:06
Sock tag and the balloon.
9:09
A lot of movement and laughing.
10:43
Mom’s Raising healthy humans facebook.
12:24
Join us over at Raising Healthy Humans on FB for our Self Love/Self Myofascial Release
Head to www.raisinghealthyhumans. com to learn more
Join our Community:
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Learn about our Movement Snack Podcast:
5 Minute Mornings (buzzsprout.com)
or follow me on IG or Tik Tok
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
This week we are focusing on going for a walk each evening in our Moms Raising Healthy Humans Community as a family if at all possible.
Outline
Introduction to this episode.
0:05
Why we should walk as a family.
1:02
Walking after eating helps keep blood sugar stable.
2:52
Blood sugar control and exercise.
4:30
How exercise affects your gut microbiota.
6:37
Physical activity alters the gut microbiota by increasing short chain fatty acids.
8:23
Exercise increases short chain fatty acids.
9:31
Why it’s important to start practicing a healthy lifestyle.
10:57
Let me know how you’re doing.
12:15
Join us over at Raising Healthy Humans on FB for our Self Love/Self Myofascial Release
Head to www.raisinghealthyhumans. com to learn more
Join our Community:
Moms Raising Healthy Humans
Learn about our Movement Snack Podcast:
5 Minute Mornings (buzzsprout.com)
or follow me on IG or Tik Tok
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
We realize that you may be here just for the Movement Snacks so we wanted to make things easier for you by just offering our Movement Snacks in a different podcast. Head to 5 Minute Mornings to hear a weekly movement snack to help you move more throughout your day.
Join us over at Raising Healthy Humans on FB for our Self Love/Self Myofascial Release
Head to www.raisinghealthyhumans. com to learn more
Join our Community:
Moms Raising Healthy Humans
Learn about our Movement Snack Podcast:
5 Minute Mornings (buzzsprout.com)
or follow me on IG or Tik Tok
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Karin Banghart is the CEO of Health Yeah Life. After being diagnosed with colon cancer in January 2020, she knew that she did not want others to go through what she had. Shortly after her colon resection surgery she became a Certified Integrative Nutrition Health Coach, specializing in Gut Health.
She is passionate about empowering others to live their healthiest life by understanding the importance of their diet and what it does to our gut health.
We discuss:
-Karin's journey to health
-Signs of colon cancer that may have gone unnoticed
-Decisions she made to live healthier life
-Things to avoid, things to add to diet
You can learn more from Karin by heading to:
Her website: My Story - Health Yeah Life
Karin Banghart (@healthyeahlife) • Instagram photos and videos
Free guide: 7 Secrets to GOOD Gut Health (ck.page)
Join us over at Raising Healthy Humans on FB for our Self Love/Self Myofascial Release
Head to www.raisinghealthyhumans. com to learn more
Join our Community:
Moms Raising Healthy Humans
Learn about our Movement Snack Podcast:
5 Minute Mornings (buzzsprout.com)
or follow me on IG or Tik Tok
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Take a moment to set your intention from one of these options for the New Year. I discuss:
Resolutions
One word
Intentions
Or staying in reflection.
Happy New Year!
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Today I am speaking with Dianne of Symmetry Neuro-PT, who is a mom on a mission to make neurofeedback accessible and easy for everyone. If you or a family member are struggling with anxiety, depression, impulsivity or other things affecting the brain like seizures you may want to look more into neurofeedback. I have found this information fascinating and I believe, like she mentions that Symmetry Neuro-PT will be a household name in the future helping people to basically bio-hack their brain health.
Neurofeedback Made Simple with SYMMETRY Neuro-Pathway Training (symmetryneuropt.com)
(8) SYMMETRY Neuro-Pathway Training | Facebook
SYMMETRY Neuro-Pathway Training (@symmetryneuropt) • Instagram photos and videos
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Join our Community:
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Join us over at Raising Healthy Humans on FB for our Self Love/Self Myofascial Release
Head to www.raisinghealthyhumans. com to learn more
Join our Community:
Moms Raising Healthy Humans
Learn about our Movement Snack Podcast:
5 Minute Mornings (buzzsprout.com)
or follow me on IG or Tik Tok
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
If you or a family member is snoring at night, learn how your posture, breathing, and movement are affecting snoring and things you can do to help.
Join us over at Raising Healthy Humans on FB for our Self Love/Self Myofascial Release
Head to www.raisinghealthyhumans. com to learn more
Join our Community:
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Learn about our Movement Snack Podcast:
5 Minute Mornings (buzzsprout.com)
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Voiceover Intro: SJ Rocki
Editing: SJ Rocki
Susan is a Certified Doula and a Licensed Midwife who decided she wanted to be able to provide the gift of Surrogacy to those who are unable to carry their own baby. She has been the Gestational Carrier for 2 families and talks about her experience.
You can find more about her at:
DFW Midwife Collective
or on IG at:
Susan Taylor (@midwife_susan_taylor) • Instagram photos and videos
Head to www.formfitonline. com to learn more
Join our Daily Movement Snack here:
Daily Movement (thinkific.com)
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Today I am speaking with Lenora, who is a Board Certified Speech and Language Pathologist working with Better Speech. She works with little ones who are learning to express themselves all the way up to adults who want to improve their speaking skills to become better communicators.
We discuss:
-Signs to look for in your child for therapy
-Tongue Tied
-Signs to look for in your child prior to speaking
-Working with Adults with Speech Fluency
-Posture and how it relates to the muscles in the neck
Website: Online Speech Therapy | Get Your Free Consultation (betterspeech.com)
FB page: (1) Better Speech | Facebook
YouTube page: Better Speech - YouTube
Head to www.formfitonline. com to learn more
Join our Daily Movement Snack here:
Daily Movement (thinkific.com)
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Moms Raising Healthy Humans
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Here are a few of my favorite things this November.
Woodfire Candle Company-My favorite is Sweater Weather but I also like Snow Day and Pumpkin Peppercorn.
Bountiful Boards Cookbook for Charcuterie Boards.
Hard Lotion Tinted Lip Balm or try the Chai Hard Lotion use code: FORMFIT for $5 off
Simple Mills Thins- loving Chocolate Brownie Flavor
I purchased through Thrive Market
Louise Penny books here is an article speaking about the books that I enjoyed.
Scythe by Neal Schusterman
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Daily Movement (thinkific.com)
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If you deal with digestive issues like constipation and bloating it very well may have to do with the foods that you are eating. But did you know that it may also have to do with how you are breathing and sitting?
Here I discuss how practicing breathing and focusing on your posture can help aid in your digestion.
Grab the FREE guide here:
www.formfitonline.com/digestion
Head to www.formfitonline. com to learn more
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Daily Movement (thinkific.com)
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Moms Raising Healthy Humans
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When you go into a plank, where does the pressure go? Are you creating pressure out? If so, you need to re-focus on where the pressure is going within your core when you are doing certain exercises such as plank.
Join our Moms Raising Healthy Humans Community
or try our Daily Movement Snacks Membership
Head to www.formfitonline. com to learn more
Join our Daily Movement Snack here:
Daily Movement (thinkific.com)
Join our Community:
Moms Raising Healthy Humans
or follow me on IG or Tik Tok
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Today I speak with Faith of Beverly's Angels, a Non-Profit serving South Florida families.
-We speak about why she decided to start this non-profit.
-How her mom practiced Random Acts of Kindness in the community and how she wanted to continue to think of her mother and the positive things her mother did after her death.
-How she is supporting the Southwest Florida after Hurricane Ian
-How you can support families in need in your own community or donate to Beverly's Angels.
Find more from Faith at: Benny’s Besties (beverlysangels.org)
Upcoming Events to donate to: events (beverlysangels.org)
FB: (3) Beverly's Angels | Naples FL | Facebook
IG: Beverly’s Angels (@beverlysangels) • Instagram photos and videos
Head to www.formfitonline. com to learn more
Join our Daily Movement Snack here:
Daily Movement (thinkific.com)
Join our Community:
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November is Planks-giving!
Where we practice a different plank move, tip, workout each and every day in November and also provide you with tips on how you can give more whether it be to your children, your community, or yourself.
Join our Daily Movement Snack Challenge.
Head to www.formfitonline. com to learn more
Join our Daily Movement Snack here:
Daily Movement (thinkific.com)
Join our Community:
Moms Raising Healthy Humans
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Today I'm talking about the common mom problem: leaking urine when you cough, laugh, sneeze, or jump. Although this is a common problem for mom's it is not normal and there are things you can do to begin moving through this time better.
First determine if you have stress or urge incontinence as they should be handled differently.
Also check out our course:
Control your Leaking
Head to www.formfitonline. com to learn more
Join our Daily Movement Snack here:
Daily Movement (thinkific.com)
Join our Community:
Moms Raising Healthy Humans
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A common complaint I hear from mom's is that there thumb or wrist hurts from carrying around their child.
Try these exercises to help strengthen your wrists.
Here is the video for exercises you can do for wrist pain:
https://youtu.be/4prqVpaF8ic
Here is the Podcast Episode where I discuss Fascia and Hydration:
Ep 11: Hydration (buzzsprout.com)
You may also enjoy this one:
Ep 28.2: Standing posture while holding children (buzzsprout.com)
Head to www.formfitonline. com to learn more
Join our Daily Movement Snack here:
Daily Movement (thinkific.com)
Join our Community:
Moms Raising Healthy Humans
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Kelly of In House Test Prep wants to be able to help your child improve their test scores for College or Private School Entry to help them get into the schools of their dreams. Her goal is to help them not only learn valuable study skills but to also understand that test scores don't define you.
-What are some strategies our children can use when preparing for testing?
-How can we as parents help to ensure our children are not stressed out about testing?
-What happens if our children don't do well on the test?
You can find Kelly at:
Austin InHouse Test Prep - SAT, ACT, SSAT, ISEE Test Prep
(1) Kelly Frindell, PhD - Ace the Tests | Facebook
Kelly Frindell (@kellyfrindell) • Instagram photos and videos
Head to www.formfitonline. com to learn more
Join our Daily Movement Snack here:
Daily Movement (thinkific.com)
Join our Community:
Moms Raising Healthy Humans
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Here is a stretch if you are dealing with Sciatic Pain.
You can also watch the video here: https://youtu.be/RbMZOVUMD_g
Head to www.formfitonline. com to learn more
Join our Daily Movement Snack here:
Daily Movement (thinkific.com)
Join our Community:
Moms Raising Healthy Humans
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Today I spoke with Dana of Parenting in Real Life. She is a parent and teen coach who helps families navigate and understand Anxiety and ADHD. Even if you don't have a child who has been diagnosed with either of these, I encourage you to listen in as you may have some Aha moments like I did today. I hope you enjoy this interview and find some valuable takeaways.
-Introduce yourself and explain why you became a Parent and Teen Coach
-You work with families who struggle with anxiety and ADHD. How might we want to handle these children/teens differently?
-Indicators of ADHD for teens that may not have been diagnosed as children? and do we need to get our child diagnosed?
-How can we help our child feel more secure and confident if they have these issues of ADHD or anxiety?
-Tell us about how we can learn more from you.
Attachments
Update on how we are after Hurricane Ian, prayers to family and friends who have been affected by the devastation.
October Daily Movement Snack is our Fit in 5 Challenge where we are hoping to get you moving more each and every day. Five minutes of a workout to help anyone who feels like they don't have time for a workout.
Daily Movement (thinkific.com)
or join our Moms Raising Healthy Humans FB group:
(2) Moms Raising Healthy Humans (Powered by Form Fit) | Facebook
Danielle is a Positive Discipline Certified Parent Educator who helps partners to Parent as a Team while helping families find sanity and strategies for parenting strong willed children. She wants you to become the parent you thought you'd be through Parenting wholeheartedly. Enjoy!
-How can we as parents make sure that we are on the same page with parenting?
-What if the family has gone through a Divorce, is it possible to remain on the same page with another?
-What is your proven 5 S system?
You can find Danielle of Parent Wholeheartedly:
Instagram.com/parent_wholeheartedly
(DM me the word CALM for more info on the group program)
FREE guide to Calm BIG Emotions - (kids age 1-7) - www.parentingwholeheartedly.com/emotions
FREE guide to Creating MORE patience - www.parentingwholeheartedly.com/patience
If you struggle to prep your meals for the week than you will want to listen in on this episode as I speak with Kristy of Klean Eating with Kristy as she helps you to take a simpler approach to dinnertime, provides you with some quick and easy lunches, and gives some great ideas on how to get your children involved and learning healthier habits and life skills.
Introduce yourself and explain what you do
-Meal prepping sounds great in concept, but what can we do as busy moms to ensure that we meal prep in our home? Tips for barriers that are common with moms.
-I noticed you have some tips on appliances we can use to speed up meal prep, what are some of your favorites?
-Any recommendations for those of us mom’s who are at home during the day and want a quick and healthy lunch?
-Tell us about your Programs and how we can learn more from you.
Kristy of Klean Eating with Kristy:
With 18+ years of experience in meal prepping, I think it's safe to say that it has become a HUGE part of my life!
I am so incredibly passionate about dedicating myself to helping other moms like me increase their confidence and reduce stress in their own lives. I want to provide women with strategies and tools so they can spend time with their families; doing things they love instead of stressing over what they will be making for dinner.
Website, https://www.kleaneatingwithkristy.com
IG: https://www.instagram.com/kleaneatingwithkristy/
Today I'm speaking with Candice of Learn Feng Shui to help us create more calm in our home with the practice of Feng Shui. She speaks to us about how we can create an open and calming energy with our furniture, how we should be placing our bed in the bedroom, and other things that may be affecting the energy in the home.
-Introduce yourself and explain what you do with Feng Shui
-If we think about creating calm in our homes, how would you recommend we look at the entrance of our home?
-For our children whether we are hoping to create a calm or creative environment are there things we can do with their room to help them?
-Is there anything you recommend that all families should be aware of when decorating or moving furniture around the home?
-Tell us about how we can learn more from you.
Bio:
Candice Berlanga is a certified Feng Shui practitioner and Red Ribbon Professional with the International Feng Shui Guild. Candice specializes in Feng Shui for businesses by combining Feng Shui & eastern astrology.
Candice is also the host of the Learn Feng Shui Podcast, which features weekly tips & info as well as fun folklore.
Links:
Article https://www.learnfengshui.com/post/favorable-and-unfavorable-directions-eight-mansions-and-gua-numbers
Connect & listen https: //linktr.ee/learnfengshuinow
Toe taps if you are dealing with knee pain might be the solution, watch the video for full explanation.
https://youtu.be/OgLY7gUhm0A
As summer comes to an end and children are back in school, I find it becomes more and more difficult to find time to get outside with my children. Yet, I understand how important it is to spend more time outdoors. So today I spoke with Claudine of The Outdoor Play Connection and she is going to provide us with easy to do actionable steps to get outside, tips on creating boundaries for younger children, and so much more. I hope you enjoy!
-Introduce yourself and explain why you started Outdoor Play Connection
-As many of our children are heading back to school, they end up spending so much time indoors. How can we as families work on getting outdoor more and encouraging our children to get outdoors when there is so much enticing about staying in?
-Moms who are homeschooling, how can they work to incorporate more outdoor schooling into the program?
-How can we work to have fun outdoors at every stage and age with our children while also dealing with all of the elements outside?
-Tell us about how we can learn more from you.
Claudine is a mom of 3, a wife, and outdoor adventurer! When I realized so many people wanted to be outdoors, but they may not know how to get there, it was clear to me that my knowledge and experience was needed! My love for the outdoors, and passion to connect people to the resources they need, inspired me to create the Outdoor Play Connection.
Over the past 8 years I helped Moms create and lead outdoor co-ops, playgroups, and forest school groups! My own outdoor groups have continued over these years, and evolved as our kids have grown. The deep relationships that have resulted are an important part of my motherhood support system.
I offer 1:1 coaching to Design Your Time Outdoors the way it works for you, and Group coaching to Build Your Outdoor Community for outdoor play, co-op or forest school style learning for all ages.
Promo:
There are 2 openings available for my 1:1 coaching 8 week program, Design Your Time Outdoors. This includes a $100 gift card for gear at my favorite online store biddle and bop. I am happy to also offer a $50 coupon to your audience to use towards my 1:1 program in the month of September.
https://www.outdoorplayconnection.com/design-your-time-outdoors
Links:
website https://www.outdoorplayconnection.com/
IG https://instagram.com/outdoorplayconnection
Today's exercise is the beginning of our Movement Snack month where we will practice a different movement snack each and every day. To learn more about our movement snacks head here: https://formfit.thinkific.com/courses/challenges
Watch the video of this exercise on YouTube:
https://youtu.be/gBOuHTAHF8s
head to www.formfitonline.com
Today I'm speaking with Sara from Mighty and Bright, where she creates organizational charts for children who are coping with changes in their lives (like divorce or a family member with cancer) and helping to provide routines through these visual charts.
Introduce yourself and explain what led you to start Mighty and Bright and your organizational/chore charts?
-Feel free to touch on visual learners and why they may need these charts for a better understanding of what is expected
-How can these charts help our create systems in our household to decrease the stressors many families struggle with?
-Tell us about your products and how we can find them and learn more from you.
Website link: mightyandbright.com
Instagram: instagram.com/mightyandbrightco
Today I am adding on to what Jessica stated about clearing the clutter and I want you to look around your space and choose 3 things that no longer serve you and the space.
Have your children help with this as well and find ways to move through this with more movement from looking for the item, grabbing the items, and even dropping them off.
If you like seeing the movement snacks, than you may want to check out our Daily Movement Snack Membership which is just $5 a month or $50 for the year.
Join here: Challenges (thinkific.com)
or check out: www.formfitonline.com
Today I am speaking with Jessica Barclay, a Lifestyle Coach who helps you to organize your life by starting with organizing your household. She helps you to find ways to get rid of the friction points in your life, so that you have a sense of ease and not so much overwhelm. Today she is speaking with me about how we can start to pare down all of the clutter and toys we have in our house.
-We discuss how parents can create calm and allow things to flow more in the house with school starting.
-How can we take on the less is more approach with our children's things
-Is there a way to help our children apply the less is more principle with so many things coming at them
Jessica is a lifestyle and organization coach based in the UK. She is a public speaker on decluttering
and time management. A mental health and environmental advocate. As well as the founder of A Happy Lifestyle Club private membership, where you can work on a number of areas to
help you build a strong foundational lifestyle for the life you want, were happiness,
in all its shapes and sizes, is the priority. She lives in Berkshire, UK with
her daughter and other half. Jessica loves lifting heavy things in the gym as
well as in clients' houses. Her former businesses include wedding and event
planning and her own personal training studio in London.
Club link - www.thelifestylecoachuk.com/club
FB Group - www.facebook.com/groups/decluttergetorganisedfeelhappier
Instagram - www.instagram.com/thelifestylecoachuk
This is the time of year when kids go Back to School. Instead of waiting for January 1st to reset, Courtney finds this time of year, the best time for her to reset. A few ways to reset are setting goals, taking time for yourself, moving more and thinking of exercise as a whole and utilizing 3 ways to move more!
3 Ways to Move More:
1 - Consistency, move every single day. Just 5 mins a day.
2 - Schedule it, put it in your calendar.
3 - Look at Movement, not just as exercise and find small ways to add more into your life.
If you are interested in learning more about the Movement Snack: Relaxing the Eyes
Episode 10.2: Movement Snack Get Outside
Join our Daily Movement Program for just $5 a month or $50 for the year.
Challenges (thinkific.com)
Since we are discussing the belly, I want you to focus on strengthening the core this week with a side plank.
Head to our Form Fit Mom Community over on FB to see the video of side planks.
Or snap a picture of yourself or you and your children doing a side plank and tag me at courtney_formfit
As someone who has worked with women the past 16 years, the one question I get asked most is what can I do to get rid of the belly?
Here I discuss a few things you need to focus on to help get rid of the belly pooch through:
-Breathing
-Posture
-Blood sugar
-Gut Health
-Hormones
-Stress
-Movement
If you would like to learn more make sure to grab our:
Belly pooch (copy 01) (mailchi.mp)
As a parent you can understand the struggles with getting your child to sleep so I was excited to be able to interview Missy a Pediatric Sleep Consultant who's goal it is to help your child start sleeping soundly so that you can feel like yourself again.
Would love to discuss the importance of healthy sleep for children and for parents. Can give tips if you like. Also more than happy to duscuss Mom support and why it is so important to take care of ourselves
-Introduce yourself and explain why you chose to become a pediatric sleep consultant
-Importance of sleep for our children
-What is the recommended amount of time children (based on age) should be sleeping?
-What if we have a child who likes to take shorter naps throughout the day? Are we trying to get them on a more regulated sleep pattern?
-Recommendations for children who struggle to fall asleep?
-Tell us where we can find you and how we can work with you.
You can learn more from Missy here:
Home - Say Yes to the Rest
(1) Say Yes to the Rest Pediatric Sleep Consulting | Facebook
Missy 🌜Pediatric Sleep Coach (@sayyestotheresttoday) • Instagram photos and videos
Today I spoke with Tu-Hien of the Mamaverse on the app she created to help moms find connection with another and promote healthy living.
-Tell me what made you want to start the Mamaverse?
-What can we find within the Mamaverse?
-What are you hoping mom's will be able to get out of the Mamaverse and where do you see things going from here?
-How can we connect and get involved with the Mamaverse
Learn more about the Mamaverse:
The Mamaverse
Join the Mamaverse:
The Mamaverse (gametize.com)
If you deal with leaking when you jog or jump and are hesitant to go out and play with your kids because of it, here is a quick tip to help you get through that time with less leaking. See if it works and if you would like to take a mini-course on Leaking to help you work on stopping this from occurring, check it out here.
Are you leaking? (thinkific.com)
or feel free to join our Form Fit Mom Community over on FB.
(7) Form Fit Mom | Facebook
Today we are discussing some fun things you can do with your children this summer.
I discuss things we have done as a family from forts, to reading under a tree, to fun active games you can play in the yard, and even going to local stores as well.
Also make sure to listen to Ep 10 Family Game Time for more ideas for fun games you and your children can play.
Did you know that it was Weed your Garden Day on Monday the 13th? In honor of that, I am providing you with two positions that you may find yourself in a lot while gardening and things you can do to help strengthen and create more mobility in your hips and ankles.
The first is Tabletop position which I spoke about much more in a past movement snack.
Ep 13.2: Movement Snack-Tabletop position (buzzsprout.com)
and the other one is a Deep Squat which I spoke more about here:
E46.2: MS/Money Movement (buzzsprout.com)
but today I'm taking it further for you to help you with all of those weeds in your garden.
Make sure to head to our Form Fit Mom Community to join us so we can get to know you better.
Julia Joseph Co Founder Maple HIll Creamery a Grass Fed, organic farm that is committed to regenerative farming for the health of their cows and the land, while also providing you with 100% traceable products. She discusses the difference between grass fed and organic milk, the benefits of regenerative farming, and why its important to know where your milk comes from.
-Introduce yourself and explain how you became to work with Maple Hill Creamery?
-The difference between grass-fed and organic milk
-The importance of regenerative farming and the benefits for our planet and children
-How Maple Hill is 100% traceable (I read up on this and definitely think this is a great talking point as well)
-What products do you currently sell and any new things coming?
-Tell us where we can learn more about the product and purchase Maple Hill Creamery
You can learn more about Maple Hill Creamery at:
Grass-Fed Organic Dairy | Maple Hill Creamery
(1) Maple Hill | Facebook
Maple Hill (@maplehillcreamery) • Instagram photos and videos
or follow Julia at:
Julia Jayne Joseph✨ (@official.juliajayne) • Instagram photos and videos
If you sit a lot throughout the day this is a great exercise to help you get out of the rounded shoulder position and get you back into feeling and sitting taller.
This is a Thoracic Mobility exercise and you can find a video of it by heading to our:
Form Fit Mom Community on FB.
Interview with Tina of Holistic Radiant Massage to discuss the health benefits of herbs.
You can watch the whole interview where she discussed 8 herbs, along with receiving 2 recipes and a quick pdf guide to look back on by trying a week free of our Membership.
Head to:
Fitness for Moms (thinkific.com)
or learn more from Tina at:
Holistic Radiant Massage (@tina_holistic_radiant_massage) • Instagram photos and videos
Holistic Radiant Massage | Facebook
or at holisticradiantmassage.com
Stretch out the mid back if you notice you have a sway back or just to get a nice stretch while also relaxing your shoulders with our hands up the wall movement.
You can head to Form Fit Community over on FB to join our upcoming challenge, watch the videos where we explain these movements in more detail, or to meet other supportive mom's in our community.
As we get ready for summer it's important to make sure our pantry is summer ready with the kids being home from school and eating all the snacks.
I discuss:
-How to organize your pantry
-Nutrition Label reading
-Healthier Options
-Cooking oils
to grab our snack guide, head here:
Guide for healthy family (mailchi.mp)
This movement snack can be practiced anywhere you are seated and will help you to notice what is happening within your pelvis and ribcage.
Do you notice any stickiness? If you do, try to massage the tension area to see if you can get a release and then try the movement again.
Make sure to head to our Form Fit Community over on FB if you have any questions.
Today I am speaking with Clarissa about what it is like to receive a life altering diagnosis. She was diagnosed with Relapsing-Remitting Multiple Sclerosis when she was 19. She has since become a Yoga Instructor, a mother, a doula, and recently started her own company and community MS Mama's.
She speaks into how to persevere through a diagnosis, talks us through some seated yoga exercises, and talks about her flourishing community for moms with MS.
You can find Clarissa
MS Mamas Webinar Signup
and her boutique:
https://www.msmamasboutique.com
When you wear your shoes your feet will move differently. Today I provide you with an exercise that you can do to test this theory out. Head outside and see for yourself how the foot moves when you run with and without a shoe on.
If you deal with foot pain than I recommend checking out this webinar to learn more:
https://mailchi.mp/4145d511f9c6/foot-health-interview
or try our foot work course out.
Foundational Footwork (thinkific.com)
Today I am speaking with Kimberly from Cruisin and campfires; she is a weekend RV enthusiast who is here to talk to us about camping with our children, some of her own stories, ways to keep them entertained, and a fun glamping subscription box that she offers.
-Introduce yourself and explain what made you start living the RV life and are you a full time RVer or just for fun?
-What has been one of your favorite places to visit or RV trips?
-Camping with kids I want to hear all about it, like you had mentioned the good and the bad
-Recommendations for families who want to try this for a vacation this summer?
-Tell us about your Subscription boxes, the children’s one and the glampfire and how we can follow you.
You can find Kimberly at:
Cruisin' + Campfires: Elevate the RV Experience (cruisinandcampfires.com)
Cruisin and Campfires | Facebook
Community waitlist (roadpreneur.com)
Today we are discussing how you can sit in your car taller, without creating that low belly pooch that many of us moms tend to deal with due to our posture.
You can join us over in our Form Fit Mom Community to learn more
or grab our Free Guide on Low Belly Pooch
I had the pleasure of speaking with Kim, a parenting coach through the Jai Institute for Parenting who believes the quality of the relationship with our children is what creates positive change in the world. As a mom of children, now 17 to 34 she speaks into what it is like parenting teens, things we can do to help ensure our children are well grounded, any signs we should look out for, what is normal at this age, and how we can stay connected.
-As a mom of two teen boys (16 & 14), I’d love to know if you have any tips for what we can do now to try to help ensure they are on a path to being a healthy and well grounded adult?
-The teenage years are tough, and I’m noticing a pulling away that is occurring which I keep saying is them finding their independence. How can we identify what is healthy and unhealthy in regards to this?
-Thoughts on what we can do to stay connected to our children through these years?
You can find Kim on her website:
Home | Real Life Parent Guide
on FB at: (2) Real Life Parent Guide | Facebook
or on TikTok: Kim Muench (@kimmuenchparentcoach) TikTok | Watch Kim Muench's Newest TikTok Videos
You don't have to do something big for a workout, it can be something as simple as just starting with one push up each day to begin making healthier changes.
What is one thing you can start doing to move more and live a healthier life?
Feel free to join our Form Fit Community where we will be doing some fun movements in the month of May.
(3) Form Fit Mom | Facebook
or on IG:
Fitness for Moms (@courtney_formfit) • Instagram photos and videos
Raising Healthy Humans (@raising_healthyhumans) • Instagram photos and videos
Dr Matt, father of 6 and Naturopathic Dr known as Dr Wholeness. Helps those who struggle with their health and works with them to change one habit at a time.
-Tell me a bit about yourself
-Start with small changes, just one thing at a time, little by little changing things for the better
-Recommendations with your clients
-Cut the Sugar Habit
-Time Restricted Eating
-What 3 habits are you making sure your clients are practicing
-How do we incorporate children into our healthy habits
-What do you say to the Mom who has no time to workout
-Iron Supplementation
Website: Drwholeness.com
12 easy & delicious family-friendly recipes:
Blood Vitality use code: courtney15 for 15% off anything in the store
Today we are going to feel more centered with this one exercise that follows the Deep Core Fascial Line.
Make sure to watch the video by heading to our
Form Fit Mom Community
Lisa Kilgour Nutritionist, wrote a book on Undieting, she believes that small changes are the key to success, how your body is telling you exactly what you need if you just take the time to listen to it.
We discuss:
You recently wrote a book called Undieting, why when our culture is all about the next diet, did you decide to go against the grain?
-A lot of people fear Intuitive Eating because they feel like they can’t trust their body and what it may crave or want, what do you have to say to these people?
-Teen girls and dieting
-I saw the quote you posted on IG the other day and it speaks so much to what I’m trying to help my community understand. The quote was “Instead of asking yourself how can I lose weight, try asking yourself how can I better care for my body.” (depending on where the conversation goes prior I may ask something about this)
-Tell us about the Your Beautiful Life Membership and how we can follow and learn more from you.
Website: Lisa Kilgour, Nutritionist
Undieting Book: Undieting — Lisa Kilgour, Nutritionist
5 Ways to Eat What you Want Freebie: 5 Ways to Eat What You Want — Lisa Kilgour, Nutritionist
IG: Lisa Kilgour, Nutritionist (@lisa.kilgour.nutritionist) • Instagram photos and videos
FB: (2) Lisa Kilgour Nutritionist | Facebook
or join us over in our FB Form Fit Community
Sticking with the feet today I discuss a couple of things you can do to massage the feet to help the rest of your body feel better.
Watch the videos over in our Form Fit Mom Community.
In honor of April Foot Health Awareness Month we are discussing the importance of our feet and getting barefoot.
Our feet are our foundation and it is time we treat it as such. Stop shoving them into shoes all day long, and instead let them do what they are supposed to do by allowing them to sense the ground around them.
You can see some of our Foot Health videos by heading to our YouTube page:
(2) Foot work - YouTube
or you can try our Foot Work Program:
Foundational Footwork (thinkific.com)
Today I have a movement snack in regard to Posture and Anxiety and how when we are staring at our phone we are creating a fight or flight response within our bodies.
You can check out Ep 14 with Dr Alyssa Runyon where she speaks more into the Vagus Nerve
Ep 14: Helping Families Ease Stress and Anxiety with Dr. Alyssa Runyon (buzzsprout.com)
or head to www.raisinghealthyhumans.com
Today I am speaking with Jen a Gluten Free Health Coach who not only found out she had Celiac but that all 3 of her children did as well. She does not want families to live a life discouraged or feeling deprived without gluten and is teaching you how to make Gluten Free Living a part of your life and helping you Thrive while doing so. Today she is speaking with us about things you can start to do in your own household to help make the change less stressful.
Gluten-Free living and GF baking - really can cover any issues here- adjusting, how impacts lives & families, how to . . .
Introduce yourself and explain how you became a Gluten Free Health Coach
-For those that need to go Gluten Free and are feeling deprived, what tips do you have for them to help look at this differently.
-Do you know of any hidden terms for gluten in products? Or products that people may not realize have gluten in them?
-Even if someone isn't diagnosed with celiac is there a reason why we may prefer to learn how to cook gluten free and practice more of a gluten free lifestyle?
-Recommended flours for baking
Calling all Gluten-Free Friends!
Do you like learning new things, meeting new friends and getting FREE gifts?
Then you NEED to join us for the Online Gluten-Free Lifestyle Summit hosted by Jennifer Marcks, CEO and GF Health Coach at Gluten-Free Marcks the Spot.
Top Health & Wellness Experts are ready to share insightful interviews loaded with information and strategies to help build a sustainable gluten-free life that works for you and your family.
All experts will help tweak the health of your gluten-free journey moving forward, and they each have a fabulous FREE GIFT to share with you!
The Summit runs through the month of May 2022.
Save your spot right here: https://glutenfreemarcksthespot.com/join-the-gluten-free-summit/
Gluten Free Starter Guide
Empowered Gluten Free Women
Gluten Free Marcks the Spot on Pinterest
Gluten Free Marcks the Spot on IG
or head to www.raisinghealthyhumans.com
Today is more of a tip rather than a movement snack in regard to hydration that I learned from Renee of Hard Lotion.
Make sure to go back and listen to Episode 11 where I dive deeper into hydration and electrolytes and also check out Episode 18 with Renee on her product Hard Lotion.
You can go to:
https://hardlotion.com/formfit/
use code: FORMFIT for $5 off anything in the store.
Today I am speaking with Lauren, the Wino Health Coach who wants to ensure that you don't feel deprived of the things you love while living a healthier life. She is hear to speak with us about how important it is to determine what works within your own body. I hope you enjoy!
-Introduce yourself and explain how you became a Health Coach
-Can you explain a bit more about what the Wino Diet is?
-There has been a lot of push back recently in regards to mom’s and wine consumption to get through the day, how do you feel about this?
-Talk about the root causes of disease and how your approach with your program will help to identify what foods work for you?
www.thewinohealthcoach.com
Wino Health Coach | Facebook
Lauren | Wino Health Coach (@winohealthcoach) • Instagram photos and videos
YouTube page
Today we are going to go over a quick change to your walking so that your arm is moving more in a forward and backward motion so that you are massaging the underarm area and creating more movement of the lymphatic system.
See the video over in our Form Fit Community on FB
or on YouTube
Head to www.raisinghealthyhumans.com
Today I am speaking with SJ, a teacher turned Entrepreneur who wants to help you be a more Fit and Productive Mum without the overwhelm. Today she is diving a bit deeper in regard to Cycle Syncing for healthy hormones.
-How you became The Fit Productive Mum
-Understanding relationships with our hormonal cycle
-Hormones are like seasons
-Benefits of macro's
The Productive Mum Podcast
IG: SJ - The Productive Mum (@fitproductivemum) • Instagram photos and videos
Website: The Productive Mum (networktoempowerher.com)
Today we discuss how the fascia and lymphatic system work together and discuss foam rolling.
You can check out some of my Foam Rolling videos over on YouTube:
Stretch and Foam Roll - YouTube
or you can join us over in the Form Fit Community on FB
The Lymphatic System is an organ system that is comprised of lymphoid organs and lymphatic vessels and is a part of the immune system which helps to clear toxins and waste from our tissues.
They (being Scientists) have found that the lymphatic system, our nerves, and our circulatory system work more in conjunction with one another than once thought. If you look at a picture of where the lymphatic system lies in our body it runs parallel to the circulatory system with two valves draining right below the collarbone into our circulatory system to then move through the organs and out of the body.
Some of the largest areas of lymph nodes are clustered in the armpit, the groin, and the neck with everything coming back towards the heart. Unlike the heart, the lymphatic system does not pump like the heart, therefore it relies on the squeezing movement of our muscles to move the lymph through our system along with the involuntary movement of our smooth muscles when we breathe. The lymphatic pump becomes very active during exercise and can increase lymph flow 10 to 30 fold, while it becomes sluggish when we are at rest.
The lymphatic system is our major detoxification system which collects excess toxins, bacteria, and extra fluid and proteins; provides fluid homeostasis (not collecting to much fluid in any one area), it also is one of the main routes for nutrient absorption.
Signs you may have lymphatic congestion:
-rings get tight on fingers or puffy fingers and toes
-stiff sore and achy in the morning
-lethargic, lack of energy
-bloating
-itchy skin, dry skin
-chronic headaches
-breast tenderness
How can we support our Lymphatic System:
1. Move more-stagnant areas of the body from to much sitting around, so we need to get up and move as much as possible.
-
Nutrient dense foods & plenty of water with electrolytes
-
Foam roll-helps to push the fluids through the lymphatic system for you
-
Dry Brushing
-
Gua Sha stones
-
Rebounding on trampoline
Today we are going into a deep squat to work on our ankle mobility, hip mobility, and rib mobility. These three things can help us with our movement and longevity and if you only did one thing for movement other than walking; this would be the movement I recommend.
Join our Form Fit Community
Today I am speaking with Pam, a Money Mastery Coach, who struggled with her own finances for years is here to speak with us about how we can start to have mastery over our own money. What is at the root of our money problems, and how we can teach our children about money so that they may have a more positive relationship with it.
-Introduce yourself and explain why you started Money Mastery with Pam?
-Where do we need to start when it comes to having mastery over our money?
-In times like right now, how can we start to save or handle our money with the price of everything we need rising (gas and groceries)?
-Tips to help our children start learning now about having a positive and rich experience with money?
You can find her at www.moneymasterywithpam.com
or find her on FB: (6) Money Mastery with Pam | Facebook
This month we would love for you to join us over in our:
Form Fit Community
where you can participate in our 5 day Mobility Challenge beginning on March 14th or join us for our Outdoor Bingo Challenge.
If you join us after March, you can grab our Bingo Challenge by heading to:
Form Fit Membership
Today I had the pleasure of speaking with Sandi of The Eco Happiness Project; she is here to speak with us about why you may want to consider getting out in nature, the benefits of spending more time in nature, and how we can create more nature habits as a family. I hope you enjoy!
The topics we discuss:
-How engaging with nature can help children feel happier and calmer.
-What is ecohappiness?
-Benefits of nature on children's mental health.
-Examples of calming nature activities for kids.
-How to choose the best nature activities for your family to build a positive nature habit.
-How to overcome barriers to nature time, such as technology.
You can find Sandi at www.ecohappinessproject.com to receive more information about the books she has written, to take the free nature habit quiz, and to find lots of blog posts and articles.
On social media at:
www.facebook.com/getecohappiness
www.instagram.com/getecohappiness
National Geographic Citizen Science
There's No Such Thing as Bad Weather the Book
You can pre-order the book and it will be released in early May.
Today we are moving by doing Calf Exercises to help those calf hearts work.
Here is the article I read from Katy Bowman if you are interested in reading it:
Give Your Heart a Leg Up
As always you can find us over at
www.raisinghealthyhumans.com
and if you would like to try Pluck out you can save 10% by using code: FORMFIT
Pluck
Today I am speaking with James Barry, he has 16 + years in the culinary field started as a private chef cooking for celebrities such as Tom Cruise, Mariska Hargitay, George Clooney, Gerard Butler, Sean “Puffy” Combs, Barbra Streisand, and John Cusack. James started Wholesome2Go, a healthy, high-quality food delivery company that served under his leadership in the Los Angeles area for 8 years. Most recently, James launched his first functional food product, Pluck, an organ-based, all-purpose seasoning. It's the first of its kind and an amazingly easy and delicious way for people to get organ meats into their diet.
James is also a published cookbook author having co-authored the recipes in Margaret Floyd’s book Eat Naked and co-authored the follow-up cookbook The Naked Foods Cookbook. He most recently co-authored the recipes in Dr. Alejandro Junger’s book, Clean 7.
Here are a few things we discuss in this podcast:
What are the benefits to eating Organ meats? Where do you source your meat from?
-How much do we need to eat of this to get the true benefits?
-I love my Pluck but I want to know how all I can use this? Will I get the added benefits of the product if I cook it or is it more designed as a finishing salt?
-Tell us where we can go to learn more and how we can purchase the product?
Head to: EatPluck and use code: FORMFIT for 10% off
Slow down and listen to your body this week!
We are slowing down while we eat and move to see if we can hear what our body is telling us. Do you notice that it doesn't like something? If so, let me know over in the Form Fit Community on FB.
(2) Form Fit Mom | Facebook
You ready to know what the right diet is?
Today I speak with you about my thoughts on what is the right diet.
No matter what form of “diet” you try, whether it be macros, keto, intermittent fasting, whatever it may be. You need to ask yourself:
- How do I feel when I eat this way?
- How do I feel when I eat certain foods?
Start thinking about
- How long is the diet going to last? Is it something you can continue to do for a long period of time? And if the answer is no, then it may not be the diet for you.
- Or is it for you right now based on your situation? If you are pregnant, you may not want to follow a keto diet, or if you are peri-menopause and dealing with adrenal fatigue you probably shouldn’t be intermittent fasting.
- Don’t get to committed to one specific diet. So many vegan influencers have had to either hide or feel guilt when they realize that their body is missing out on key nutrients and they have to start incorporating more fish and meat into their diet. So again, listen to your body. Some people will flourish on a vegan diet forever, some may do great on it for awhile and then will need to change, and some may never do well on it. That is why it is key to listen to YOUR body!
Last, let's pull out what almost all diets are recommending?
- Get rid of the processed foods
- Eat more vegetables.
To jump on an Introductory call with me email me at courtney@formfitnaples.com
Head to our Form Fit Community on FB:
(2) Form Fit Mom | Facebook
or head to:
www.raisinghealthyhumans.com to learn more
Today you will need to get a bit vulnerable and take a look at yourself in the mirror. We are going to work on that low belly pooch, just by changing our posture and breathing pattern.
This can be difficult to understand what I'm asking you to do, so make sure to check out the video by heading to our Form Fit Mom Community
Form Fit Mom | Facebook
or head to
www.raisinghealthyhumans.com
Today I am speaking with Kyira Wackett, a Mental Health Therapist who works with people in regard to-shame, negative self-talk and anxiety who is here to help us navigate loving ourselves and ensuring we raise children who love themselves as well. Her company is called Adversity Rising where she helps to Empower You to Live on Purpose
-Talk to us about our own self-image and how we can ensure we are providing a positive influence on our children for their own self-image.
-How do we start to introduce food to our children in a neutral way?
-How do we ensure other family members are on board or if something is said, how do we redirect while respecting them to ensure our child isn’t harboring emotions from what is being said.
-Talk into both sides of the spectrum in regard to body image
-Where can we find you and how can we work with you?
Kyira's YouTube video on Dealing with Triggering Comments about Food & Your Body
YouTube video
Kyira's website: Adversity Rising
Focus on a Goal — Adversity Rising
Kyira's YouTube Channel:
Kyira Wackett, MS, LPC - YouTube
Head to our Form Fit Mom Community to discuss this episode further:
Form Fit Mom Community
It is important to understand that there are different forms of cardio and you should make sure you are practicing both aerobic and anerobic cardio.
Aerobic-taking in oxygen, so think more like steady state cardio. Going for a walk, easy jog, low intensity workouts where you are able to talk during the workout.
Anerobic-is without oxygen, so think sprinting, HIIT workouts. These are higher intensity workouts where the heart rate gets up and it becomes difficult to talk during the workout.
You want to make sure you are practicing both of these styles of workouts to ensure you are working the heart effectively but don't do too much/or too long of the anerobic or your body could go into a heightened state. (I highly recommend you take a look at our 30 days of hormone health program to ensure you are working out at the right intensity through your cycle to help with hormone health).
Join our Form Fit Mom Community over on FB:
Form Fit Mom | Facebook
Today we speak about the 4 phases of your Cycle and how you can work to support your hormones through each phase in regard to nutrition, exercise, and mindset.
The 4 phases within your cycle can provide you with a lot of information about your body and health. Take the time to nourish your body and begin moving more within these cycles to ensure you are providing your body with what it needs. Once you start leaning into the natural rhythm of your cycles, it can take up to 3 months for you to see how your body is responding; so it is not uncommon for you to deal with stress one month and then three months later your period becomes out of control. So work within this program to help to get your body on track for the next three months and then you should start to see things start to level out.
Join our Monthly Membership with the 30 day Understanding Hormones Program
Form Fit On DEMAND Membership (thinkific.com)
or join our Form Fit Mom Community over on Facebook
(1) Form Fit Mom | Facebook
our website is:
www.raisinghealthyhumans.com
Today we are massaging our cheeks to release tension that you may create/hold from different facial movements.
Join the Challenge:
https://formfit.thinkific.com/enroll/1125703?price_id=1263418
Join our Community:
(2) Form Fit Mom | Facebook
Today I am speaking with Helen with My Baby Massage. She started her career as a childcare educator and then found baby massage while looking for help with the common ailments of babies in regard to sleep, colic, and constipation. She now offers baby massage classes online and is hear to speak with us about incorporating baby massage with our little ones.
-Why would a mom want to use baby massage?
-Is there anything we need to do prior to starting a massage with our babies (any concerns)
-Can you provide us with one or two techniques we could use to help alleviate constipation and colic in our babies?
-Is there an age when we should stop providing massage for our children or are there different ways we can still help older children to also receive the benefits of massage?
-I see that you speak about the importance of helping your child cross midline, so we can discuss this and if you have anything to say in regard to making sure your baby crawls prior to walking as well.
Her website: www.mybabymassage.net/raisinghealthyhumans
and her FB page: https://facebook.com/burniebabymassage
Today we discuss how you can habit stack while getting ready for your day.
Head to Form Fit Mom Community to see more with us.
(1) Form Fit Mom | Facebook
or check us out at:
www.raisinghealthyhumans.com
Today I am speaking with Amy of Tiny Troops Soccer in regard to children and sports. Amy has brought soccer to military instillations across the United States. She is here to speak with us about what we should expect from our little ones when it comes to sports activities, how we can help to encourage them to move more, and about her program.
We discuss:
-Why she started Tiny Troops Soccer
-Why she recommends little ones get involved in a program like Tiny Troops Soccer?
-What should we expect from our children at this age in regard to these types of activities?
-Her play at home pack: Play at Home Pack | PayPal
and the FB page where they do fun activities on Fridays: (1) Tiny Troops Soccer | Facebook
The book Amy has written: I Will Be Okay: Adventures of a Military Kid: Schweizer, Amy: 9781736031803: Amazon.com: Books
Activities for your children on YouTube: Tiny Troops Soccer - YouTube
or follow them on IG: Tiny Troops Soccer (@tiny_troops_soccer) • Instagram photos and videos
Today's movement snack is about how we can move while at rest with a Stability ball. Allow your children to have fun with the ball and practice some hip mobility, balance, and stretching while on the ball.
If you don't have a stability ball yet, then work on some foot work instead.
Make sure to join us over in our Facebook Community.
Form Fit Mom | Facebook
Check out our YouTube for more Movement Ideas:
Form Fit Online - YouTube
Foundational Foot Course:
Foundational Footwork (thinkific.com)
Or head to our website:
www.raisinghealthyhumans.com
Today, I had the privilege to speak with Elizabeth Yarnell, she is a natural health expert, a TEDx speaker, she also invented a cooking method and created a unique cookbook, which won her some awards, and is focused on the ways chronic inflammation influences our bodies and lives. She now runs a nationwide food sensitivity clinic designed to customize anti-inflammatory diets and helping those with auto immune issues. And I think her information is actually very valuable for all of us, as we all probably deal with some sort of inflammation in regard to the foods we eat.
Links for more with Elizabeth Yarnell:
Home - Elizabeth Yarnell, Natural Health Expert
Glorious One-Pot Meals (gloriousonepotmeals.com)
3 Things You Should Never Eat If You Have MS (multiplesclerosisdiet.com)
Today we are discussing habit stacking at work. Make sure you are finding ways to add micro-movements into your day by finding small movements that you can practice.
Here I provide you with a few ideas of ways to move while at work to help you move just a bit more throughout your everyday.
Make sure to join us over in our Form Fit Mom Community to catch the videos that go along with this.
Head to www.raisinghealthyhumans.com
Today I am speaking with Charlotte, the creator of HealthShero, an online community helping moms to avoid burnout, manage their stress, and get excited about life again. Today she is speaking about how you can reset your mind this New Year, tips to help you take time for yourself, and how food plays a role in how we are with our children.
Charlotte Caunter-Mom Burnout. If we want to raise healthy & happy kids, it starts with taking care of our needs and making our health, happiness & sense a peace a priority.
-Introduce yourself and explain why you started HealthShero?
-This episode will be launching in January so if we can have a New Year spin on it about how we can reset our mind for the New Year with 3 tips to help with mom burnout (from your freebie)
-Some ideas for self care for us and our children.
-If not discussed during above conversation how does food play a role in how we are feeling and acting towards our children?
You can find her at:
Health SHEro
on IG: Charlotte Caunter (@health_shero) • Instagram photos and videos
Habit Stack in your Car to help you with this month's habit stacking. Here is a video of the 3 exercises that you can practice in your car.
Habit Stack in your Car
Learn more by heading to:
www.raisinghealthyhumans.com
Happy New Year!
We are currently still in winter so our body is naturally telling us to rest during this time, which contradicts what we are hearing right now with all the New Year, New You and such; so I prefer to look at the whole year and determine what is one thing I change either each month or pick just one thing right now and stick with that one thing until it becomes a habit.
Once it becomes a habit move onto the next thing. This month in our Form Fit Mom Community we will be focusing on Habit Stacking. I will be showing you quite a few ideas you can practice to stack your habits throughout your day and feel free to try a few out and see what sticks. The goal is to find more ways to move each month through your natural every day life.
Also if you are interested in joining us for our Hormone Health program this month, you can try one month out and see what it is about by signing up here.
Form Fit LLC (ptminder.com)
Today I am speaking with Cara with Core4 Parenting, she takes her education with Early Childhood Education and Parenting to create a program providing parents with a toolkit of information needed to be their child's first and best teacher. Whether you are new to motherhood or not, I feel like the information she is providing today has so much to do with communication on a whole and how we can all work to become better communicators.
Free Webinar with Free Gift Link: https://www.core4parenting.com/free-webinar
Just for your listeners:
This is a unique link for your audience to book a free, 15min 1:1 call with me. https://msgsndr.com/widget/booking/dPnt3UvuWxBhd3o0QUrM
Virtual Village: Core4Parenting
Facebook: Core4Parenting | Facebook
Instagram: Core4Parenting (@core4parenting) • Instagram photos and videos
Website: Home with Core4 (core4parenting.com)
Laughter this week for a Merry Christmas!
By having a good laugh you are relaxing all of the muscles in your body by releasing tension for up to about 45 minutes. It also helps to decrease the stress hormones in your body by increasing endorphins and decreases blood pressure. It is also great for the immune system as laughter causes your body to produce more antibody producing cells and enhances the effectiveness of T-Cells.
It also exercises the diaphragm, contracts the abs, and even provides a good workout for the heart.
Today I am speaking with Marisa Lonic, founder of Mama Work It and who coined the term Time MOMagement. She is here today to help us not feel so overwhelmed during the holidays or truly any time during our life, by helping us not feel so guilty for taking time for ourselves, saying no to other's requests, how to practice more mindful multitasking.
She provides us with a few tips on self-care and also dives in at the end on how those working mom's can work through all of the juggling of the dreaded work/life balance.
You can find Marisa at www.mamaworkit.com
on FB (1) Mama Work It | Facebook
on Instagram Marisa Lonic * Mama Work It (@letmamaworkit) • Instagram photos and videos
and order her books or learn more at MamaWorkIt
Today I'm speaking with Dr Katy, a mom and pediatrician about how to handle Temper Tantrums this holiday season along with other topics like night terrors, nightmares, how to deal with the common cold, and how to handle fevers.
You can join her Free FB Mom's Group:
Unfolding Motherhood with Dr. Katy
👩🍼Unfolding Motherhood - with Dr. Katy
Grab her Freebie: Tantrum Survival Tips Every Mom Should Know: www.drkatygibson.com/tantrumtips
or head to her website: www.drkatygibson.com
to find her mealtime tips.
Healthy Holiday Movement Snack
This week we are working on sitting on the floor again, because it is so important! We are going to take some time and wrap presents on the floor for healthy hips this holiday season.
If you want to hear why it's so important to sit on the floor, listen to
Episode 5: Get on the Floor More
and if you want to hear more things in regards to hip mobility, also listen to
Episode 5.2: Movement Snack/Hip Mobility
Need a video for this movement snack, you can head to our
Form Fit Mom Community
or check out our YouTube for other movement videos
and you can always find us at www.raisinghealthyhumans.com
With all of the EXTRA things we have to do during the Holiday it can be really tough to get that workout in. I am not here to tell you to wake up an hour earlier during this time of year, because I get it; you may have been up late the night before wrapping presents or going to a Holiday event. Today I want to share a few tips with you on how to have a healthier holiday by bringing movement into your every day life.
First tip: Keep moving! Try to move as much as possible throughout the day (this should come fairly easy if you are out buying gifts to put under the tree), get on the floor to wrap presents to change up the position your body is in, go for a walk around the neighborhood in the evening to look at all the Christmas lights. Take the kids to the mall to see Santa and try to park on the opposite end so you get some walking in that way as well.
Tip #2: Get in the holiday spirit and play that Christmas or seasonal music. It is so hard not to sway, move your hips, or have a little more pep in your step when holiday music is on. These little bouts of dancing around add up to big calorie burn (steps made) during the season.
Tip #3-Convenience is killing you! Do not rely on the convenience of packages delivered to your door and sitting in your car outside of Target while they conveniently bring your packages to you; unless of course you have little eyes in the back seat. I understand it is easier but think about all of the extra time you are just sitting in your car waiting for someone else to get their movement in while you wait. If you live an active life, than this is not a big deal; but for those that sit at a desk all day and then drive to and from work, and then have everything delivered so they can relax and watch Netflix, this is not helping you live your healthiest life.
Tip #4-Get together with family or a friend to workout with you. We always think about getting together for lunch or coffee with friends to catch up, but what if you asked to go for a walk instead? You get to catch up with a friend and get your exercise in. It's a win-win! Looking for other mom's in your area? Look into stroller friendly fitness classes to meet other moms. Working out with friends is always more fun!
Tip #5-Consistency is Key! Try to make it a daily habit to perform some sort of fitness regimen into your life. Even if you don't have a lot of time, most people have 5 minutes to devote to something. Do a Sun salutation at the beginning or end of your day, follow along with any of my 5 min workouts; the key is to set aside at least a little time each and every day for consistency and then it will become a habit. Once it becomes an every day thing, you will start to find more time to commit to it as you will probably start to see the positive effects it has on your life.
Join our Form Fit Mom Community for conversation and to join our Movement Advent.
www.raisinghealthyhumans.com
Read the blog: Healthy Holidays
We are dropping in a day early to make sure you join us for our Movement Advent which begins today!
We are providing you with 24 days of movement to help you and your family stay moving during the Holidays!
Join us in our Form Fit Mom Community to join the fun.
Today I am speaking with Frankie, she is with Faab parenting, and is an educational consultant. She also recently wrote a book, "I love my kids, but don't always like them" and is here to speak with us about parenting our children in today's age.
Today we discuss children who deal with sensory issues and she also goes into how we can work with our children in regards to the use of cell phones and dealing with anxiety, along with how we can work on helping them navigate some of the things that they are seeing on different social media platforms.
You can find Franki at:
Consulting | Www.faabconsulting.com
on FB: (1) FAAB- Franki's Academic and Behavioral Consulting | Facebook
on IG: Franki Bagade M.Ed-Parenting (@faabparenting) • Instagram photos and videos
and grab her book on amazon: I Love My Kids, But I Don't Always Like Them: Bagdade, Franki: 9781950328895: Amazon.com: Books
Learn more over on our blog: Positive Parenting Tips - Form Fit (formfitnaples.com)
Dawn Jumper is a Manners Coach who specializes in helping moms raise confident, kind and considerate kids.
Today she will be discussing with us ideas on manners for eating at the table, manners when it comes to cell phone use, and foundational manners all children should have by Fifth Grade.
You can find Dawn at:
www.dawnjumper.com
on Facebook at:
Dawn Jumper: manners-confidence-consideration | Facebook
on Instagram at:
Dawn Jumper (@dawnjumpermanners) • Instagram photos and videos
or head to:
www.dawnjumper.com/raisinghealthyhumans
helpful resources on the topics and a coupon code to save $10 on the Family Table Manners Boot Camp online program.
Read the blog: Health and wellness blog - Form Fit (formfitnaples.com)
Today I want to go over Plank Form quickly as we have an upcoming Planksgiving Challenge you can take part in, in our Form Fit Mom Community on FB.
You can also head to our YouTube video to test yourself to see if you have Diastasis Recti or split abs. Watch here
Or follow us over on IG at: Raising Healthy Humans (@raising_healthyhumans) • Instagram photos and videos
or www.raisinghealthyhumans.com
As we are coming up on the holiday season, it is a time to be thankful and grateful.
Do you have a gratitude practice? If not, why not?
Gratitude practices can help you to have higher self esteem, you'll sleep better, you have lower blood pressure, you have more energy, you have a stronger immune system, more prone to exercise, lower stress levels, you become more generous, have better relationships, more compassionate and empathetic, happier, less depressed, more optimistic, greater resiliency, and less physical discomforts.
Join us in our Form Fit Mom Community as we will practice gratitude this week!
Read our blog: Ideas for a Gratitude Practice - Form Fit (formfitnaples.com)
Today's movement snack, I want to speak to you about carrying your baby or your child. But for those of you who may not be in that stage of life anymore, I still recommend you listen in because this information is really for everybody. And it has to do with our standing posture in regards to not only carrying our child, but for those of us who have carried our children in the past, we are probably falling into the same pattern as those mamas who are carrying their children.
Join our FB Community: Form Fit Mom | Facebook
Learn about Mom Posture Fix: Mom Posture Fix (thinkific.com)
Join our Membership: Form Fit On DEMAND Membership (thinkific.com)
or head to www.formfitonline.com to learn more
Today I am speaking with Victoria with Milk Made Mama and she is here to speak with us about low milk supply. She is another lactation educator and I found her information valuable. If you are no longer a breastfeeding mom, feel free to pass this on to someone who you know who is either pregnant or a new mom because I find this information very valuable and think that there is so much information to be gleaned from Victoria's conversation with me in regards to low milk supply and how you can continue to support your child through breastfeeding.
Victoria's Information:
Freemium: https://milkmademama.com/raisinghealthyhumans/
Galactagogue Guide: https://milkmademama.samcart.com/products/galactagogue-guide
Low Milk Supply Course: https://milkmademama.samcart.com/products/low-milk-supply-course
Website:: www.milkmademama.com
Facebook: https://www.facebook.com/lowmilkmama
Facebook group: http://www.facebook.com/groups/overcominglowmilksupply
Instagram: https://www.instagram.com/victoriasmendoza/
TikTok: CLE & Low Milk Supply Mom (@victoriasmendoza) TikTok | Watch CLE & Low Milk Supply Mom's Newest TikTok Videos
Or join our Form Fit Mom Community
Today we are discussing your posture when you are seated; whether you are breastfeeding a child or you are just doing something as simple as reading a book.
Make sure to check out the video over on my YouTube channel
join our FB Community: Form Fit Mom | Facebook
or see what programs we are currently offering: Programs - Form Fit (formfitnaples.com)
Erin is a Lactation Educator and course creator with Nursing Mama's.
Today she is on to share information in regards to what to expect when breastfeeding for new and pregnant moms. We hear so much about what to expect during pregnancy and after in regards to the baby but not much in regards to breastfeeding which can leave us with so many more questions than answers.
Today she helps to prepare you and ease your mind when it comes to latching and breastfeeding. I love that she mentions to just take it one feed at a time.
I hope you enjoy this and please head to: Nursing Mamas for more information.
Free guide: 5 Reasons to See A Breastfeeding Specialist Before Baby Comes (nursingmamas.com)
FB: (4) Nursing Mamas | Facebook
IG: Breastfeeding Expert (@erin.nursingmamas) • Instagram photos and videos
Read the blog: Health and wellness blog - Form Fit (formfitnaples.com)
Our shoulders can get tight and less mobile due to the way we sit with rounded shoulders so today I want you to see what your mobility is in your shoulders.
When you raise your arms up overhead do you notice your back goes into an extension? Or do your shoulders rise up towards your ears?
If so, then I want you to head over to our Form Fit Mom Community on FB to watch me explain this exercise in a video format to help you begin to strengthen your
Today I am interviewing Kelly Liston with detox your home in one day. And I'm excited to have her on we actually met 15 years ago, as she was a another stroller fitness franchise owner. And we met at one of the conferences. So I'm really excited to be able to work with her again in some way. And I hope you enjoy learning about how you can detox your home.
She created the detox your home in one day system so that people can have an immediate win. A lot of people have stuff in their home that they can quickly get rid of and not miss.
Detox Your home: https://www.kellyliston.com
Young Living Goodies: https://www.myyl.com/listonfamily
Beautycounter: https://www.beautycounter.com/kellyliston
3 Products you can ditch today: https://kellyliston.activehosted.com/f/1
Dish Soap: https://kellyliston.activehosted.com/f/5
Join email list: https://kellyliston.activehosted.com/f/3
Instagram: https://www.instagram.com/kelly.liston/
Movement snack of the week
This week, we are talking about movement. And we are going to practice a movement snack that actually is less about movement and more about keeping your body happy when you wake up in the morning. So thinking about how you are sleeping.
Are you a back sleeper, a side sleeper, a belly sleeper, and depending on what you are is going to depend on what you may need to do.
I'm going to post up a video in my form fit mom community for you, or I'm going to talk to you a little bit about that maybe show you some of the things that I'm talking about here not maybe I'm going to show you some of the things that I'm talking about here as well, to help give you a visual to go along with it. Again, that is at the form fit mom community where you will be able to find that video.
Form Fit Mom Community on FB Form Fit Mom | Facebook
Better night sleep
We are a society that has become overcommitted and overstimulated, we don't get enough down time or sleep time. 51% of moms are getting less sleep then they need and it is killing us. We need to take more care of our sleep time. It is a time for cell renewal and rejuvenation, allows us to manage our stress hormones, gut health, weight gain, reduces chronic disease development, cognitive functioning and our overall safety.
If you aren't getting enough sleep you are increasing your risk of disease, did you know that one week of poor sleep decreases your immune system function for up to a year.
So if you are unsure about whether or not you are struggling with sleep, I want you to think about these 3 things.
Do you have trouble falling or staying asleep more than 3 days a week
Struggle to fall asleep for more than 30 min, or if you wake up in the middle of the night are you up for more than 30 min.
Does this happen for 3 weeks or longer.
Us mama's our hormones will be affected, grehlin will go up which will have you craving more sweet and carbs and leptin will go down which is the hormone that helps you to feel full. (Go deeper in our master class in the membership portal).
5 things to help you get a better night sleep
1. The lighting with electronics and dim the lights in the house
2. create a routine (weekend warriors-you are messing up your sleep clock as it takes 4 days for your body to get back on track).
3. Breathing techniques to really let your body know that it is time to relax and calm down.
4. Consume alchohol at least 3 hours prior to bed as it will mess up your sleep cycle.
5. Try to go to bed before 10pm, 2 reasons-your skin senses and processes light so even if you are sleeping your hormones are starting to be affected and for each hour before midnight you go to sleep you can count that as an extra hour of sleep.
If you are struggling to get the mind to stop racing in the evening I recommend Ashwaganda helps to relieve depression, anxiety, and stress to help with this or Melatonin- hormone of darkness doesn't help you to sleep, it just tells your body it's time to sleep
Wishing you a good night's sleep this week and if you are ready to dive in deeper to your personal and family health journey along with understanding and supporting your hormones involved in sleep, you will want to join our Membership program at Form Fit Online. It is only $25 a month to join and you will have access to our on demand workouts, meal plans, challenges, webinars and master classes, and receive accountability and weekly Q & A opportunities. Formfitonline.com to learn more or join us in the Form Fit Mom FB Community so that we can get to know you better.
If you like what you hear, please make sure to rate and review us or share us with a friend.
Membership: Courses - Form Fit (formfitnaples.com)
Form Fit Mom Community- Form Fit Mom (facebook.com)
IG: Raising _HealthyHumans
Movement snack is to cover your right and left nostril over the next few days based on what you are wanting to do with your body. Speed it up or slow it down.
The Book I was reading is: Breath by James Nestor
You can join our Community on FB: Form Fit Mom Community
You can join our Membership: Form Fit Membership
How to Organize Paperwork at Home Today I am speaking with Tracy Hoth a Certified Life Coach who is also a Professional Organizer with over 13 years of experience. Today she is not only sharing with us ways to help us organize all of our paperwork but also is going to help us organize throughout the stages of motherhood while also sharing how we can get our children involved in organization.
See transcript for more information.
Find Tracy at:
website: Home - Simply Squared Away - Simply Squared Away
FB: (8) Simply Squared Away | Facebook
IG: Life & Organizing Coach (@tracyhoth) • Instagram photos and videos
Free guide: Sales Funnel QSG Videos (simplysquaredaway.com)
Holiday Planning workshop: Holiday Planning Workshop 2021 (simplysquaredaway.com)
Thank you for taking time out of your day to listen to our podcast. I hope you found this information valuable and hope that you are able to immediately use some of the information that was provided by Tracy in helping you organize your home. I did want to let you know that she is going to be offering a Holiday Planning workshop coming up on October 21st at 12 and 8pm Central time and the link will be in the show notes or you can join us over in our Form Fit Mom Community on Facebook and I will post the link there as well for you. Hope you have a great week!
You are listening to Episode 23 of raising healthy humans. I am your host Courtney. And today I am interviewing Zoe Hoffman. She owns Hoffman tutoring group, and she is here to share with us how we can help our child navigate the homework situation. Also, in regards to goal setting, and having a growth mindset, I know that this is something that a lot of moms are dealing with right now. And I thought it would be really great to have her on. So I'm excited for you all to listen in. I hope you enjoy it.
Grab the free ebook: How to Master Homework Free Ebook (hoffmantutoringgroup.com)
Instagram: www.instagram.com/hoffman.tutoring.group
Facebook: www.facebook.com/hoffmantutoring
Youtube: https://www.youtube.com/channel/UCP7R2GaDJFBxKBed_GIXQiw
Blog post about growth mindset: https://www.hoffmantutoringgroup.com/single-post/growthmindsetguide
Blog post about dealing with grades: https://www.hoffmantutoringgroup.com/single-post/the-do-s-and-don-ts-of-helping-your-child-raise-their-grades
Exhaling sounds so easy but are you sure you are taking enough of a breath out? Today we will practice taking deeper breaths out to help cleanse and fill our lungs more fully to help with decreasing anxiety, having better cardiovascular health, decrease blood pressure, help with split abs and incontinence issues as well.
Make sure to join us over in our Form Fit Mom Community on FB for some fun upcoming challenges and so that I can get to know you better!
Episode 22: Helping your Child Navigate Life after High School
Today I am speaking with Stephanie Haynes, Education Coach and Consultant who was written the book College is Not Mandatory which provides parents with the tools they need to introduce and discuss different options so their teens can step confidently into their future after high school. She provides us moms with teenagers a wealth of information to help support our children in this next phase of life. Let’s listen in:
She is offering a virtual Launch on Sept 30th in the FB group College is Not Mandatory.
You can find her on FB, IG, and Twitter as EdCoachStephHaynes
and head to her website www.stephaniehaynes.net for more information and opportunities to work with her.
If you are drinking smoothie each and every morning and notice that you also deal with morning tension headaches. I want you to begin to practice adding some nuts to your breakfast on the side to help your jaw work to relieve some of the tension you are dealing with.
Learn more about exercises you can do to help with Jaw tension
Head to Form Fit Mom Community on FB to join the Bootcamp
**Right now more than ever, it is important for you to make sure you are building up your Immune system so that if you become sick you will only suffer minor symptoms and recover sooner. Our body is able to produce its own medicine, and this medicine is custom made just for you. By eating the right food and exercising you are supporting a healthy endothelium (the lining of the blood vessels), which releases chemical messengers called nitric oxide, and in turn prompts the body to make its own medicine.
So to help our body start making its own medicine we need to make sure to:**
- exercise every day-you can go for a walk, do one of my YouTube videos, join one of my fitness classes, or do one of your own workouts
- de-stress-practice breathing exercises, use meditation (I like the free app Insight Timer),
- hydrate-drink 1/2 your body weight in ounces each day-here's a tip of how I get more water into each day
- sleep-make sure you are getting 7-8 hours of sleep, if this is difficult it is ok to add 20 minute naps into your day to help you get the recommended amount of sleep
- healthy eating-make sure you are getting enough fruits and vegetables into your diet; I try to eat 5-7 servings of fruits and vegetable each day and also take my fruit and veggie capsules to ensure I'm getting the antioxidants that I need.
By practicing these habits on a daily basis you will begin to build your immune system, decrease inflammation, and begin to feel better inside and out.Build your Immune System with these foods everyday.
Smoothies-make sure to fill them with colorful fruits, veggies, seeds, and healthy fats like nuts, or avocado.
Salads-eat one for lunch or dinner everyday. Make sure to add some crunch for texture, and again the more colorful you can make it the more antioxidants you are getting.
Spices-play around with spices and herbs for different flavors. I l
ove adding herbs into my salad and cinammon into my coffee. Get creative!
Salmon-eat wild caught fish at least once a week for those healthy Omegas.
Eating more foods like this every day and less processed foods will allow you to build your Immune system, decrease inflammation in your body and live healthier.
Join us in our Form Fit Mom Community for our upcoming 5 day challenge.
Standing taller will help you to feel more secure and confident.
Today our movement snack will provide you with a movement tip to help you notice your posture more throughout the day and a quick fix to help you practice standing taller.
Head to Form Fit Mom Community to see the video that explains this for you.
Ep 20 Moms feeling overwhelm Today I am speaking with Gina Fontaine, a mother of two, a personal trainer and the author of You are a Supermom. Today she will be discussing a few things you can do to help with the overwhelm you may be feeling and wants provide you with tips to help you reclaim your superpower and thrive as a mom.
0:00-Introduction
2:07-What lead you to write “You are a Supermom.”
6:15-What are you doing to help you accept this Supermom role
9:04-Modeling with your children
10:55-Discussing moms and multitasking
18:00-Helping moms feel empowered to not have to do it all
21:50 How to calm ourselves when things are getting hard
24:00-Finding joy in your workouts
27:00-One minute wellness solutions
29:00-Becoming more present in your every day life
33:00-Shifting your mindset from being a mom is tough
35:57-Moms supporting moms
38:30-Getting over the vision of what life would be like as a mom
40:30-Letting your kids fall
42:30-Slowing down is the new fitness
Thank you for taking time out of the day to listen to our podcast, I hope you enjoyed hearing from Gina about how you can start to thrive as a mom. Make sure to head to her MomsThriveTribe fb group as she will be hosting a launch party on Sept 21st from 8-10am (MST), you can also find her at her website www.ginafontaine.com and I will make sure to have all the links in our show notes.
September 21st book will launch on Amazon and Barnes & Nobles
You Are a Supermom (ginafontaine.com)
at www.ginafontaine.com
FB group-MomsThriveTribe to discuss the 5 pillars of well-being
You Tube-GinaFontaine 1 minute wellness solutions
Tiktok-@supermom_book
Thriving Mom’s Academy coming soon, reach out to Gina to find out more
I also wanted to let you know that if you are a mom who is wanting to begin to start making healthier choices but are not sure where to start or don’t feel like you have the time. I want to let you know that I offer a 5 day challenge that is free for you to get started on making small changes each day. It provides you with a quick 5 minute movement or workout routine along with a 5 day meal plan with family friendly meals you all will enjoy. Just head to formfitnaples.com/fitin5 to sign up. Go out and enjoy your day while practicing small healthy choices that will make lasting changes.
We are doing a check in on your alignment today to see if you notice anything sticky within your body or anything different from one side or the other.
This is just a check in of your body and should provide you with insight into how your body feels through different movements.
If you notice tension in an area, please reach out to me at courtney@formfitnaples.com or by joining our Form Fit Mom Community over on FB so that I can help provide you with tips to help ease the tension, stress, and pain you may be feeling in your body.
Today I am interviewing Melissa, a transformational coach who battled with her own feelings of overwhelm as a mom and struggled with binge eating sugar to help ease the internal suffering. Once she was able to get to the root of her problem she began to lose the weight, feel empowered, and made the decision to help other moms through their health and transformational journey. Today she is discussing how you can get unstuck and feel empowered.
You can find Melissa on her website
Home - Free 2 B Coaching
on Facebook
(3) Happy Healthy Mama | Facebook
on Instagram
Melissa Rohlfs (@free2b_coaching) • Instagram photos and videos
Learn more about her upcoming program: Finding Freedom
Finding Freedom (melissarohlfs.lpages.co)
Or join the Raising Healthy Humans Community over on Facebook at:
Form Fit Mom (facebook.com)
Let's work on foot strengthening this week.
I know it sounds weird to do, but yes, it's wonderful to be able to work your feet as well as they are a sensory organ and are so important to our movement as a whole. They are our foundation so we need to make sure they are strong and supportive.
Want to learn more about foot strengthening?
Watch these videos on strengthening the feet
I also offer a course if you deal with plantar fasciitis or other foot pain that may help to ease some of that tension and pain.
Foundational Footwork
Today I interview Renee Harris the founder of Hard Lotion products.
She discusses a product that you can use to ease skin irritations like eczema.
You can find her products at:
www.hardlotion.com/formfit
Receive $5 off with the code: FORMFIT
Get moving mama!
Today I am asking that you get moving this morning. I know that you may prefer not to get moving first thing, but I want you to try it out for the next couple of mornings to see how you feel.
You can practice a quick 1-2 min hamstring stretch, try a quick 5 min morning stretch from my YouTube page, or any one of my 5 min workouts, or better yet join me for a morning workout!!
Head to www.formfitonline.com to try a week free!
Mom's Morning Routine
- Meditate or Practice Visualization-I like to use the Insight Timer App and will listen to a 5-15 minute guided meditation or visualization to start my day.
- Prayer-You can chose to pray yourself or I have recently found the Holy Bible App to be a great one as it provides me with a verse each day, a video of a priest to explain the scripture in his/her own way, a separate blog post/reading, and then a prayer.
- Read-if you are in a business or working towards Self-Improvement there are numerous books that I could recommend or just take 10-15 minutes to read a book of your choosing.
- Journaling-I personally don't like to journal but have found the 5 minute morning journal to be a good one for gratitude or writing down your 10 dreams each and every day which I heard about through Rachel Hollis.
- Breathe-Take 5 minutes while your coffee is brewing to practice deeper breathing like 360 breathing or you can do this during your meditation as well
- Workout or Stretch-Get the blood flowing with a quick 5 minute workout or this stretch below
5 minute booty burn
Form Fit Free 5 day challenge
Form Fit Mom Community
Find us on Instagram Raising_HealthyHumans
This weeks movement snack is more of an actionable step that can be taken to ensure you and your family are eating the colors of the rainbow.
Jackie shares with us the nutrients she feels are most important to ensure we are supporting our immune system as we head back to school and then I am providing you with a chart that you can use to ensure all of you are eating the colors of the rainbow.
Grab the Chart
Join our Community of Moms
Follow Jackie
Follow us on IG
Episode 16, back to school lunches.
2:41: Jackie: Introduction
4:32: So want to take a step back with you in regards to health and nutrition and since our children are going back to school and you do have two children of your own, what are you doing to help them with their lunches? Do you provide them, do you have them pack their own lunches or do you, do they eat school lunches?
5:33: Letting our kids make their lunches.
6:29: Ideas for lunches
9:00: Important things to have in your lunch and Jackie’s take on juice boxes
9:50: Do you prepare the lunches ahead of time?
11:53: Not the traditional lunches
12:42: High Schoolers and lunches
14:26: How do you feel about the bagged salads?
16:23: Helping them get more vegetables in
17:36: How to keep it fun for kids who always have “healthy lunches”
20:03: How do you talk about good or bad foods
21:07: Are there foods you are recommending they eat often?
22:09: Our children are watching what we eat
23:01: Recommendations for us as moms to eat
(26:35): Small changes they can make immediately
(27:34): How to ensure fruits and veggies don’t go bad to quickly
Jackie’s website
Find Jackie on IG
Grab the back to school lunch recipe book
Raising Healthy Humans on IG
Let's focus on your rib mobility this week to ensure we are able to take a deep breath.
If you normally are a shallow breather than you are not working into the ribs fully and your ribs need to be able to move fully so that you can take nice deep cleansing breaths.
Today I will discuss a few things that you can do to increase the mobility in the ribs with skin rolling.
If you need a video to go along with this, then head to our Form Fit Mom Community.
You can also find us over on IG at Raising_HealthyHumans
and grab our free guide for 3 tips to help you get rid of the belly pooch along with information when our next one opens up.
Last week Dr Alyssa discussed how we can work to help manage stress and anxiety in our home and one of the things she mentioned is a must is meditation. Meditation is a mind body practice that has a very long history of use for increasing calmness and physical relaxation. It helps to improve psychological balance, coping with illness, and enhancing overall health and well being.
Meditation helps you attain the knowledge of self, so let that sink in, why are you denying the opportunity to get to know yourself better.
I never really thought much of meditation, thought it was a little woowoo, but realized I did it quite often before I had children as I would sit in silence starting at something off in the distance without much thoughts running through my mind.
Humming helps to reduce stress and blood pressure and increases lymphatic circulation and melatonin production. It releases endorphins and nitric oxide and creates new neural pathways in the brain (from The Humming Effect, by Jonathan Goldman). When you start humming your body starts vibrating, especially your brain cells start to vibrate which. So to practice a humming meditation sit comfortably in a quiet place with tall spine. Take some slow deep breaths, then slowly take a deep breath in and slowly exhale out through your nose while humming and continue to hum until the end of the exhalation.
Not sure you want to hum; I also love the Insight Timer App, there is a free version with some amazing meditations on there. I like to practice mine first thing in the morning when I wake up while my coffee is brewing, but I have a friend who does hers in the evening with her son before bedtime.
Walking meditations are nice-explain
Nature meditations just sitting outside
Meditation is important for our children as well; children who meditate develop positive traits such as increased self control, better attentiveness in school, and more empathy and respect for others.
With all of the technology they don’t have as much focus and attentiveness but meditation can help them see they can focus on one thing at a time. Meditation helps children to become more self aware which will provide them with boosted confidence and better problem solvers.
Instagram-Raising_Healthy Humans
Form Fit Mom Community
Here is the movement snack for the week.
We are splashing our face with water to activate the Vagus Nerve, add more movement with our blood vessels, and helping the lymphatic system.
Follow us on IG at Raising_HealthyHumans or join us on FB at Form Fit Mom Community!
I am so excited to share with you today’s interview with Dr. Alyssa with the Reset 3 program. She is a chiropractor, is able to provide acupuncture, and the developer of the Vagus Nerve Treatment Protocol where she can help you to begin easing your chronic pain, stress, and anxiety by focusing on your Vagus nerve. Whether you are just now moving back into school and the workplace with this new normal or you are already back into this constant state of go go go, we are at a point in time where we are all dealing with so much stress, anxiety, and added fear of not knowing everything that is happening in our world right now. Dr. Alyssa is here to provide us with so many great takeaways on how we can work on flipping our stress and anxiety responses for ourselves and our children and move more into this, much needed, relaxed state. So join me now as we learn more about Dr. Alyssa and her Vagus Nerve Treatment protocol.
Time Stamps:
(1:20)-Dr Alyssa explains how she came up with the Vagus Nerve Protocol
(4:05)-Discussing our current culture and people showing more signs of pain
(5:25)-Fear shuts down the vagus nerve
(7:00)-How do we start to move through this time of the world opening back up
(10:45)-Dealing with cortisol and the sympathetic state
(11:45)-First thing you can start to do to help calm yourself down
(14:05)-Breathing and your fight or flight response
(16:30)-Recommendations on calming down
(19:15)-Helping your kids with stress
(20:45)-How food affects your vagus nerve
(21:15)-How are brain handles stressors we see on TV
(24:45)-Diaphragm and the Vagus Nerve
(27:00)-Our biofield and how other's affect us
(29:30)-The Importance of being calm around our children
(33:00)-Earthing can help to calm our children
(33:55)-The environment in our home
(36:40)- Things you can do to start flipping the 80/20
(41:00)-Information about the Reset3 Program
(42:15)-An exercise for you to practice
(45:00)-Introverts and the Vagus nerve
So I hope you enjoyed learning from Dr. Alyssa as much as I did. She provided us with a wealth of information on how we can not only practice getting into a more relaxed state but also how so many things we are doing in our own household has an effect on our children's stress and anxiety and how we can help alleviate some of it for them. Please make sure to head to welcome.reset3.ca to receive a free downloadable along with valuable mind/body/biofield information through emails and also make sure to follow her on IG at r.e.s.e.t.3 for more great information and tips. I truly hoped you enjoyed this interview with Dr Alyssa as she provided us with so many great actionable steps that we can begin taking today to help raise healthier humans.
Make sure to also join us over in our Form Fit Mom Community where we share more information from our podcasts, provide movement tips, and dive deeper into all things healthy living. Check out the show notes for direct links to all the above and I hope you have a wonderful week!
Reset3 Program
Dr Alyssa on IG
Join our Community
When I think about eating Greens I think about Gardening and a position that many gardeners practice is a tabletop position.
So practice the tabletop position for the health of your hips, knees, feet, and pelvis.
Join me over in our Form Fit Mom community and let me know how it felt
I know you have probably always heard that you need to be eating 5-7 fruits and vegetables every day but this is no longer the recommendation. It has since moved up to 7-13 fruits and veggies each and every day due to less nutrients in the soil therefore less vitamins and nutrients in our food.
It also needs to be mostly greens, vegetables, and then 1-2 fruits depending on the season. Are you getting that in every day?
I understand it can be tough! That was why I decided to give you some ideas to help you get more greens into your diet.
- Add them to your breakfasts; if making eggs, you can cut up some zucchini, onions, peppers and spinach and make a yummy veggie scramble
- We all know to add spinach and kale to our smoothies, but have you ever tried cauliflower or zucchini? It doesn't change the flavor of the smoothie, but it does add nutrients
- Keep homemade chimichurri on hand to use as a dip, smother your eggs in, add to a sandwich, use as a dressing, or put on top of anything-it truly is the best stuff ever!
- Add more herbs to your salad for extra greens; so many times we just think of the lettuce but adding fresh herbs to your salad can change the flavor profile so much
- Grow your own herbs so that you have them on hand for all of your meals; we use our Tower Garden to grow our salad greens, herbs, and microgreens
- Hide them in muffins and breads. Yes, I know, remember the sneaky cookbook from Jessica Seinfeld? It doesn't have to be to hide them but just so you get more in every day
- Add them to spaghetti and taco meat. You can hide pretty much anything if you cut it small enough
How do you practice getting more greens into your daily diet? I'd love to hear what you are doing below!
Practice this quick alignment tip while you are driving in your car.
Form Fit Mom Community to join our community.
Traveling this summer
Alignment Tips
Snacks-Freeze grapes so that they act as the ice pack for the snacks.
Pre-cut veggies with yummy snack pack dips (vegan buffalo dip, guacomole, ranch dressings)
Banana sushi rolls are fun and would be great for traveling
Dried fruits and homemade trail mixes that aren’t laden with sugar.
Making some healthy muffins or morning type cookies
Cheese and crackers (string cheese), yummy protein style boxes
Even could make overnight oats to bring on the trip.
Grab our Free Recipe guide for healthy snacks on the go.
Fill up all your stainless steel water bottles (mentioned our family used the Takeya ones).
We like to get up early in the morning, like 4am so that the kids can sleep for a good portion of the trip. Dress your kids in clothes that can be comfy for sleeping but can also be worn in public. Girls can wear a nightgown or sleep shirt with leggings underneath.
Longer trips look for a fun quick stop and try to stay in an Air B & B along the way.
Make sure to bring some fun card games like go fish, younger children bring a jellyroll pan with magnetic letters for them to play with. Travel bingo cards or create a fun scavenger hunt that they can do for the duration of the trip. Smart Games IG Fit, books, madlibs, or wikki stix. Classic car games like the License Plate Game, The Alphabet Game.
Family friendly audiobooks to enjoy on the road. Harry Potter, Roald Dahl books, Nevermoor-The Trials of Morrigan Crow, The Benedict Society, and The Incorrigible Children of Ashton Place.
Fun family podcasts Wow in the World by NPR, Stuff you Missed in History Class, Brain’s On-answers questions kids ask like why does the sun make people sneeze.
Make a fun playlist on spotify before you leave, making sure to add some music each person enjoys
Make sure to have wipes in the car for the accidents that are bound to happen and also great for after gassing up at the gas station. Also bring a plastic bag to throw all of your trash in as it collects as you go.
Tennis ball for those aches and pains while you drive.
Free snack guide
Head to Raising_Healthyhumans on IG to see what we are up to and join us over in our FB community Form Fit Moms to share what road trips you have taken this summer.
Grab a foam roller and join us over in the Form Fit Mom Community for some foam rolling exercises that will help to ease the stress and tension in your body.
What is the #1 thing you can start doing today to help you live a healthier life?
Drink 1/2 your weight in ounces every single day!!
I'm sure you have heard it so often, but this truly is one of the most important things you can do for your health.
It will help you to:
- feel more energy
- eat less
- feel younger
- look younger
- flush toxins out of your body
- have less aches and pains
If you are looking to look and feel your best this year than take a moment and drink some water.
There are a couple of things you can do to help you get the recommended amount of water in, in a day.
- Drink 8oz of water before you get out of bed
- Drink a glass before each meal you eat
- Always have some sort of water container with you at all times
- When you feel the need to snack, start with some water (it may be your thirsty rather than hungry)
- Try drinking with a straw
- Try different flavored waters
- whatever your drink of choice (say coffee or wine); you must drink a glass of water before you can enjoy your second cup or glass. It may keep you from consuming more calories
Join us over in our Form Fit Mom Community on Facebook or follow us on IG at Raising_HealthyHumans
Try LMNT electrolytes.
Get outside, it does amazing things for your health.
It is absolutely beautiful this time of year in Southwest Florida so take advantage of it. It also can help you live a healthier life when you take that workout outdoors.
1. Vitamin D-the fat soluble vitamin that is essential to strong bones and healthy immune systems can safely be attained by the morning sun.
2. Gives your eyes a rest-our eyes look at so much close up which requires the muscles in your eye to work more. By looking at things outside and far in the distance it allows the muscles in your eyes to relax which is important for overall eye health. (Katy Bowman-Movement Matters, Alignment Matters)
3. Less anxiety and stress-green spaces have shown to **decrease stress and increase mood of those who spend time outdoors and provide for mental well-being.
- Boosts white blood cells: interacting with phytoncides (airborne chemicals emitted from plants that protect them from rotting and insects) help to boost white blood cells and reduce stress in our bodies (Katy Bowman: Movement Matters, pg 79)**
Join us over in our FB community Form Fit Mom
We love to play board games, card games, and dice games and when we head on vacation we ALWAYS have a bag filled with them as it is one of our favorite ways to stay connected on vacation.
We have learned that we need to make a few modifications along the way with games based on the age of our children and I will give you some of the tips we use for playing some of these games, but having games to play provide us lots of laughs, some friendly competition, and reigning champions that gloat the whole trip.
I will start with our favorite dice games as they seem to be some of the easier games to play with children as there isn't a ton that you have to figure out with them.
Tenzi-We noticed that this was one of the easiest games for our youngest to play as all she needed to be able to do was match the numbers on the dice racing to see who can get all 10 dice the same first. We always would let her start her first roll and determine which number she was going to go for based on the first roll and then we would all start rolling. This helped because it is hard for smaller hands to hold all 10 dice and be able to look and see what she had the most of. So that is an option for you and your family as well.
Flash-another fun game where you are going for Yahtzee type roles but the added fun of racing to get them first, flash dice which are the lucky count as anything, and then racing to grab the highest point tile to get higher points. This is a fast paced game with some skill as you need to be able to think and move quick.
Next is CARD GAMES
Ruckus-this game is so much fun for all ages and even the younger ones can play. It is basically a matching game (like go fish) with the funniest drawings on them but the added bonus of being able to steal others matches. We have had so much fun playing this game over the years and it can get a little crazy with everyone yelling out silly names like "macho man" while grabbing the other players cards. Definitely one to try out if you haven't already.
Spot it-This is such a fun game for all ages. Each card has a lot of designs on them and every single card has a matching design (I can't imagine how they did that), but the goal is to try to get rid of your cards before everyone else does. When our daughter was younger, we would give her less cards than us, but never let her know this or she would have gotten upset with us.
Some of my children let you also know what there favorite things we do in the summer.
Read the blog for more ideas. Family Game Night
Join us over in our Form Fit Mom Community to share your favorite summer games.
This is our short and actionable step where you can get a quick 5 min core workout routine completed while making dinner.
Abs in the Kitchen
30 sec mountain climbers
30 sec plank
30 sec Side Plank T's
30 sec Spider Climbers
30 sec knee drops
Do this all again.
Head to Form Fit Mom community on FB or Raising_healthyhumans on IG for video of exercises with modifications.
Having your children help in the kitchen is one of the best ways for them to become adventures eaters. The more they are surrounded by different foods and interacting with them through the cooking process the more likely they are to actually try the foods being set down in front of them at the dinner table, and this can be started at a very young age. It is also a great way for them to work on skills that are needed in life.
Here are some ideas to help you to get your children involved in the kitchen.
Toddler- get a Learning Tower so they can join you at the counter and help pour pre-measured ingredients into mixing bowls. Don't want to spend the money on a Learning Tower, set them at your dining room table with a bowl filled with some spices and have them mix them, it's always fun to have them smell each of them before they put them into the bowl and even allowing them to taste them if they are curious. Let them snap the ends off of green beans and asparagus as this is always a fun thing for them at this age. Even pulling the silk off of corn can be done at this age. Let them also put the finishing touches on the food by sprinkling a little bit of salt and pepper on everything before it goes into the oven or onto the cook top.
Ages 4-8 - This is a great age for them to begin learning how to whisk and stir batters. have them practice cutting up fruit and vegetables with a small pairing knife (my daughter always loved chopping the tops off of the strawberries), tearing the lettuce to go into the salad and tossing all of the ingredients together, setting the table, clearing the table, and learning how to unload the dishwasher. Kids knife set
Ages 9-12 - Great age for them to start becoming more involved with helping in the kitchen and starting to cook basic meals independently. There are many subscription services that send a box each month to kids that include recipes and a fun kitchen utensil, we love Kidstir for this. You can also have them find recipes in cookbooks or online they want to try. Once they pick it out have them write out the ingredients they need from the store. Once you have everything be on the sidelines ready to assist as needed.
Ages 12+ - they should be able to independently make easy meals for themselves including making a sandwich, eggs, pasta, and macaroni and cheese. Have them help make the side dishes or even give them a night to be head chef! As they get older and more comfortable then the recipes can become more complex.
The key is to make it fun, don't act as if it is a chore for them to do or you will automatically get push back from them. We have found that watching cooking/baking competitions help our children to get into the kitchen more. My children love doing competitions in the summer where they each make a dessert, we have the grandparents over for dinner, and then we all judge which one was the best. Now that they are older we have started to place each one in charge of dinner one night a week; this is fun for them as they are in complete control with what is being served, the preparation of the meal, and then the adults do the clean up.
Head to Form Fit Mom Community on Facebook to let us know what you are doing with your children in the kitchen.
Head to raising_healthyhumans.com on IG to see some of the things we are doing in our household with our children.
This is our Movement snack of the week.
Let's head to the grocery store with our children and allow our children to chose a fruit or vegetable they would like to try for the first time, or try a favorite in a new way.
Get your movement in by not outsourcing your grocery shopping this week or head to the Farmers Market for some added movement for the day.
Make sure to let us know what fruit or vegetable you tried or the recipe you tried over in our Form Fit Mom Community.
Follow us on IG at raising_healthyhumans
If you have picky eaters it can be tough to get them to eat the meals you prepare which is extremely frustrating as a mom since you have taken at least 20-30 minutes to prepare the food after you are already exhausted from the day and now your kids are sticking their tongues out or whining about how this is gross and they aren't going to eat.
So, what do we do? We stop fighting and we succumb to the-mom is a short order line cook and makes 2-3 different meals each night so that we don't have to listen to
any more whining!
but yet again, we remain exhausted, frustrated, and guilty that our children are not getting the nutrients they need into their body.
After many years of doing this, I have come up with a few solutions that have worked for my family.
-
De-constructed night: this is usually some sort of bowl or taco night where I have rice, taco shells, or a bed of romaine lettuce as the base in a bowl. I then cut up different ingredients and place them out on a platter (the more color, the better) and let them fill it with any of the items they want. The key with this is, do NOT tell them that they need to add anything specific. I have noticed that in time they will begin to try more items and add them to their bowls.
(pic above is a deconstructed sushi bowl that they were able to place over their rice) -
Something familiar on their plate: Most of our dinners consist of a salad and vegetable, some sort of whole grain or potato, and then some meat on our plates. I always make sure to place everything that we, the parents, have on our plates and I do ask that my children taste everything on their plate. If they don't like it, they are not required to continue to eat it, but they must taste everything; even if they KNOW they don't like it. I then will also place some fruit, yogurt, or sometimes even something like goldfish on their plates (when they were younger), so that they had a couple of things that I knew they really loved. This allowed for less grumbling at the dinner table and also made sure that they had enough in their bellies if they didn't eat the other items.
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A favorite meal: I always try to make one meal each week one that they love! Now with three kids, and varying tastes, this doesn't always work out where they all get a meal they love; but for the most part they don't mind eating something that their siblings love so it works out. Some of the famous go-to's in our house are Spaghetti and meatballs, homemade chicken tenders with rice and roasted broccoli, tacos, mac & cheese, or even grabbing their favorite dinner out. So you can guarantee one of these meals will be on our weekly plan each and every week.
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Help in the kitchen: This truly does work and is so funny to me. My daughter loves green beans, and I think this has to do with this was one of the first things she helped me in the kitchen with, she would snap them for me. Another son, loves asparagus and yet again, he used to snap the bottoms off of these before I would roast them. The more they can help in the kitchen the more likely they will be willing to try what has been set before them; and if you are able to grow those items in your back yard even better. We have a growing system that we use to grow greens on our back porch.
How do you ensure you are helping your kids to eat healthier?
Form Fit Mom Community on Facebook
Try our 5 day Meal Plan
Tower Garden Growing System
www.raisinghealthyhumans.com
During your family dinner this week, think about slowing down to help strengthen the muscles in your jaw and also practice aligning your head so that you are able to swallow better.
For a video to see how to properly head ramp back, head to raising_healthyhumans on IG
or head to our Form Fit Mom community.
Sitting down to a family meal some days seems impossible. Families today run in multiple directions most nights of the week but there are many great benefits to making the time to have family meals.
Here are five reasons why making family mealtime a priority should be at the top of your list.
Creates connection-As kids get older they naturally pull away from their parents and families as they develop their own identities but this is the time when it’s crucial to create those opportunities to connect with them. Sharing daily events, both good and bad, helps them connect to siblings and parents and encourages them to share their own advice and experiences
Improves mental healthStudies have shown that sharing a family meal improves mental health. Mealtime gives an uninterrupted time for kids and parents to bond and interact face to face. A study by The National Center on Addiction and Substance Abuse (CASA) at Columbia University found that the more often a family eats together the less likely a child will smoke, drink or use drugs. Make sure when eating together you all disconnect from electronics. Turn off your phones and TVs and be present to get the full benefits of family mealtimes.
Healthier meals, better nutritionThe CASA study also found kids eat healthier when they are sitting down at the table. They tend to eat more fruits and vegetables and drink less soda. Getting kids involved in food preparation also teaches them how to cook which is a life skill they’ll need as well as gives you more time to connect.
Saves money and timeThe cost of a home cooked meal averages $4.31. Going out to a restaurant will cost significantly more time and money. The time it takes to drive to a restaurant, order and wait for your food and drive home will not only cost you more time but also about $20.37 more. There are clear cost and time advantages to eating at home around the dinner table. One way to get excited about changing your habits is to take the money you save eating at home instead of a restaurant and put it in a savings account that you’ll use for a family fun outing!
Teaches table manners-We all want our children to be well behaved especially when they go to places other than our dinner table. Sitting down together gives you the opportunity to demonstrate good table manners while also teaching kids what good table manners are. No elbows on the table, use your napkin and say please and thank you. All things that children learn when we model the behavior and reinforce it at the table.
Grab our 5 day Meal Plan to enjoy some family friendly recipes and don't forget to join our Form Fit Mom Community.
Head out for a walk this evening or play a fun game outside with the family.
Make sure to look at something off in the distance to relax your eyes.
Share with us in our Form Fit Mom Community what you did for your movement snack or head to
www.raisinghealthyhumans.com
Healthy Family Tips-Blog post
It can be hard getting our families to eat healthier but there are definitely things we as mom's can be doing to help provide our families a healthier lifestyle and it begins the moment you head into the grocery store.
Make sure that you have eaten prior to heading to the store so you aren't tempted by all of the different unhealthy foods, go with a plan (usually following a meal plan will help), and make sure you are purchasing mostly around the perimeter of the grocery store. I do keep some junky snack foods on hand for my family such as pretzels, goldfish, and cereals but if you try to keep mostly healthy food that will help. You can't expect to have your child make the decision to eat an apple if a pop tart is the other option.
Now once you are home you will need to help your family to make smart choices by reminding them the importance of eating fruits and vegetables to help them get faster and stronger.
Here are some things that I require for my children to practice eating healthier:
- they need to have a fruit or vegetable at every meal or when they grab a snack
- dessert is only allowed after dinner if they were outside and active that day
- dessert is either on a bread plate or served in a teacup to keep portion sizes in check
Some other things that I try to do are:
- have colorful dips on hand filled with greens and herbs so they can dip their veggies, fruits, or pretzels into them or pour on top of things like scrambled eggs or roasted potatoes
- rethink the whole grains. You can mix white rice and brown rice together to help them get used to the brown rice
- spiralize vegetables and add them into the cooked noodles
- if your kids eat cereal, add a tsp of flax meal for added fiber that will probably go unnoticed
And lastly, spend at least 30 minutes at the dinner table. Practice slowing down as it's important to take time to chew your food so that you get all of the nutritional value out of your foods. We love to play fun question games at the dinner table to get us talking and having fun.
5 day meal plan FREE
Join us in our Form Fit Mom Community
or reach out to us at courtney@formfitnaples.com
Since we are working on getting down on the floor this week, I want you to feel how your hips move through different movements to see if you notice any stickiness with the movement.
Head to our Form Fit Mom Community to see our videos of exercises you can do for hip mobility.
See the blog with videos
Also follow us on IG at raising_healthyhumans
or
head to
www.raisinghealthyhumans.com
Get on the floor more!
Getting down on the floor is important for your longevity.
Article about the Asian Squat
An article with video on getting on the floor and some positions to move through.
Find me on IG @raising_healthyhumans.com
Join our Community at Form Fit Mom
or email us at courtney@formfitnaples.com
Movement Snack-get out and hang this weekend!
Video to help explain it
For an explanation or video explaining in more detail head to raising_healthyhumans on IG
or join our Facebook Community Form Fit Moms
and feel free to join us over at www.raisinghealthyhumans.com
Children and exercise-Blog post
The key to exercise at a younger age is making it fun and should be more about active play rather than exercising. Children love to emulate their parents so this is why I have focused on your exercise this past month, it always starts with you! So focus on getting them out and about and moving.
Exercise improves blood flow to the organs, especially the brain and help your body to make it’s own internal medicine to help heal it from inflammation. When you exercise, your blood flows faster through the vessels which allows the vessels to secrete Nitric Oxide so that the vessels can dialate. When this happens more blood can flow through the vessels and brings more nutrients to the body and organs and is the safest way for us to lower our cholesterol
Monkey bars are a wonderful form of exercise as hanging and moving through motion while hanging is great for their shoulder mobility. Honestly, I would recommend everyone spend some time hanging as you may notice less tension in the upper back and shoulders when you start to do so.
As children get older you can start to allow them to do more bodyweight specific exercises like squats and pushups but hold off on the weight training until they are in puberty when they are producing enough testosterone to drive progress and allow for proper recovery. Yes it’s ok for them to have fun and do a few bicep curls here and there, but it’s more important to allow their body to move through different modalities so that they don’t suffer from overuse injuries.
If your child is playing in a specific sport, make sure that you have them do other sports as well for fun; even if its in their own yard so that they are working their muscles differently.
Ideas for moving more as a family:
Go for daily walks
Play hide and seek
Fun challenges-ninja warriors, floor is lava,
Actionable step is practice time moving = time sitting
Let us know how you and your children find ways to move at Form Fit Mom Community on Facebook.
Follow us on IG at raising_healthyhumans
or at
www.raisinghealthyhumans.com
For your movement snack this week I would love for you to go for a walk.
- Walking should be done almost every single day to help with mental health
- It's free, there is no judgement
- Get outside in nature to help with health and well being
While on your walk I want you to focus on not "falling forward" and use the muscles on your backside to help you move to get those hamstrings and glutes working.
Tips for walking better-grab our FREE guide.
Head to Form Fit Mom Community to let us know how it felt while you went on your walk.
Enjoy! www.raisinghealthyhumans.com
Episode 3: The Importance of Exercise-Blog post
I am a big proponent of moving every single day and I do feel that movement is just as important as exercise.
Exercise has gotten a bad wrap over the years
Starting a shift from weight loss to getting stronger which is a great thing as fitness has so many more benefits than weight loss but this go hard go home mentality, or leave it all on the gym floor is causing a lot of exhaustion, adrenal fatigue, and injuries.
Different programs compared to different diet camps. Keto, Paleo, Vegetarian along with Yoga, Stretch, Strengthen.
Take a step back and you will notice a trend with each of them; diets all have more vegetables, protein and fats and with the fitness industry moving your body through different ranges of motion, your speed, and resistance.
First and foremost do what you enjoy and then find ways to do the others in the snippets of the day. So for those that like cardio, you might want to add some 5 min strength workouts for fun at a time in the day that works for you. So not a second full workout, but just something quick. I do have many 5 minute videos over on my YouTube page if you are interested.
Actionable step this week is to change it up. If you are new to fitness than email me at courtney@formfitnaples.com and I will send you a 5 minute beginner workout. If you are into cardio, than I want you to find a strengthening workout to do. If you are into strengthening and don’t usually do any cardio, than I want you to
Form Fit Mom Community and let me know what you chose to do today.
Let me know what questions you have for my kids over at courtney@formfitnaples.com, IG @courtney_formfit or @raising_healthyhumans or through FB at Form Fit or Form Fit Mom Community
You can always find us at www.raisinghealthyhumans.com
As you practice stacking your habits this week, I would love for you practice breathing while brewing your morning coffee.
Breathing is so important for many aspects of our body not just mentally but physically as well. If you aren't breathing effectively you can create anxiety, pelvic floor prolapse, incontinence, low back pain, diastasis recti, acid reflux, and other pains all from breathing.
So today I would love for you to practice more of a 360 breathing pattern, think ribs should move like a jellyfish. To see a video you can head to our YouTube page or you can also find it over on Instagram @raising_healthyhumans
Also share with us over in our Facebook group-Form Fit Moms how you felt doing this. Was it difficult? Did you notice anything while practicing it?
Would love to hear your thoughts and always feel free to find us at
www.raisinghealthyhumans.com
Stack your habits-Blog post
One of the biggest barrier when it comes to health and wellness is that there isn't enough time to exercise and make healthy meals. It's to difficult to make healthy breakfast and dinners with all the running around.
Habit Stacking from the book Atomic Habits by James Clear is about using a habit that you already do every day and anchor a new habit with it.
Try some of the ideas rather than trying to do all of them.
-Calf stretch while brushing teeth
-Abs in the kitchen
-Squats while brewing coffee
-Dance in the kitchen
Working moms can practice the Pomodoro Technique and work for 25 minutes and then take a 5 minute break to walk around and do some exercises and stretches at your desk.
For your actionable step: practice doing the calf stretch in the morning and evening while brushing your teeth.
Make sure to head to Form Fit Mom to join our community of moms.
Find us over on IG at @raising_healthyhumans or me directly @courtney_formfit
Follow us on FB at Form Fit Naples
or head to www.raisinghealthychildren.com
It’s about mid-week and I wanted to check in to see how you are feeling in your body? Did you let us know over in our FB group? I really would love to hear how you are feeling so that we can not only lift each other up but also see that many of us have the same feelings and even though social media would love for us to think that we are the only one struggling; there are many of us who are feeling the same way and just hoping that what we are doing is making a difference.
Now I mentioned that each week I was going to provide you with an actionable step that can be taken in regards to the topic at hand but it is also my goal to help moms move more, and with this being about how we are raising our children I would love to also see how we as families can move more. So in addition to our weekly episodes that will drop Monday morning. I will also be providing you with a mid-week check in to help you find a way to move more.
So each morning the rest of this week, I want you to practice going down to the floor, sit down on the floor, and then stand up again. This is known as the Sit to stand test and can be an indicator of longevity. You will want to pay attention to how many times your hands and knees touch the floor to be able to do this. The goal would to be to go down to the floor and stand up without using your hands or knees but if you aren’t there yet; begin practicing however you need to, to get down. The reason it may be difficult for you, is you probably don’t spend a lot of time on the floor and your hip range of motion is more of a 90 degrees position due to chairs.
Again let us know how you did or feel free to share a picture with us over in our FB group Form Fit Moms
IG Raising_HealthyHumans for the Sit to Stand video
We all want what’s best for our children and many of us are willing to give up most everything for them; yet you might be doing both you and your children a disservice while doing so. It’s time to realize that if you want to raise healthy humans, you have got to start with yourself.
-not aesthetically but how you are feeling mentally and physically-all mirrors set aside
-how do you feel in your own body, in your soul (good, important, content, what word are you conjuring up about yourself right now). What words are you speaking aloud about yourself? Or to others? Are you providing nourishing words for growth and expansion? (think about compliments)
-Negative words (than you need to take more time for yourself)
-How do you feel physically, when you move do you feel pain, are you achy, stiff, tired? All of these can be seen and felt from others and these are making imprints on our children. So be aware of how you are moving and again if the words that came to mind are more negative than that is something you need to work on.
Depending on the age of your children you may not see it now but they are watching and learning from us. Some of the littlest things you are doing right now to encourage your children to live healthier lives may show up years from now but know that they are watching.
I hope you enjoyed our first podcast. I understand that you are here because you want to make a difference in your families life and I promise you I will providing you with some great tips over the coming episodes but I really wanted to stress the importance of how it truly all begins with you taking care of yourself. And with that, I also want to provide you with an actionable and doable tip each week that relates to this podcast that you are able to practice throughout the week, so this week let’s focus on how we feel in our body, mentally and physically; because awareness is the first step to lead us to making positive changes. And I would love for you to share with me some of the words that came to mind when you think about this.
Head to our community to discuss at
Form Fit Mom or over on
Instagram at raising_healthyhumans.
You can also find us by going to www.raisinghealthyhumans.com
Welcome to Raising Healthy Humans, I am your host Courtney, a personal trainer and health coach, and the Founder of Form Fit a community where I help busy moms move more. As a busy and sometimes overwhelmed mom of three, myself, I understand that it can be difficult to find ways to live and raise healthy families. It is my goal to help provide you with the information you need to help Raise Healthy Humans.
The main topics of today's episode:
- Why I do what I do
- Why I created this podcast
- What you can expect
If you have a question for me and my team, sent to courtney@formfitnaples.com and I'll do my best to share helpful insights, thoughts, and advice.
Thank you for joining us today. If you could do me a favor of hitting the subscribe button, leaving a review, and sharing this podcast with a friend or on social media tagging me when you do @courtney_formfit or @formfitnaples
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