Fit-ish Mama: Recent Episodes
Brittany Minard
The Fit-ish Mama podcast is hosted by Brittany, a certified personal trainer & nutrition coach! She is a former exercise addict & postpartum depression warrior turned postpartum fitness coach. She believes that all moms should have access to the tools & support needed to overcome the unrealistic societal norms of motherhood, while putting our health first! We will talk about the tough parts of motherhood, reclaiming our mindset, healing our relationship with food, exercising to feel strong AF, & more! You will get everything you need to to finally have it all! Reheat that coffee & let's go!
Your weight is nobody's business. Especially at the holiday dinner table.
In today's episode, we're delving into the societal pressures surrounding body weight—why they exist, how they impact us, and the importance of challenging these norms.
Join me, [Your Name], as we unravel the complex tapestry of cultural factors that contribute to society's fixation on body weight.
But it's not all about the problems. Throughout the episode, we'll discuss the importance of promoting body positivity, challenging stereotypes, and fostering a more inclusive definition of beauty. We'll provide insights on how individuals can navigate these societal pressures while embracing diverse body types and sizes.
It's time to shift the narrative and create a space where everyone feels accepted and valued beyond the numbers on a scale.
If you loved this episode, don't forget to leave 5 stars and subscribe for weekly updates!
Find Brittany on Instagram!
It is just another diet culture phrase in disguise.
In this episode, we're unpacking the profound truth behind the saying, 'Summer bodies are built in the winter,' but with a twist. It's not just about aesthetics; it's about embracing a mindset that transcends seasons, fostering year-round health and confidence.
Join your host, Brittany, on a transformative exploration of how the winter months can serve as the cornerstone for your best self as you drop the diet culture mentality. We delve deep into the 3 things you need to know to build the body of your dreams. Learn how to make fitness a lifestyle, not a fleeting resolution, and discover the practical strategies to overcome winter challenges.
Through expert insights and actionable tips, we guide you toward building a healthier, happier version of yourself that shines brightly in any season. This episode is not just about physical transformation; it's about nurturing your mental and emotional well-being, fostering self-love, and embracing a year-round glow.
Tune in, subscribe, and embark on a journey that goes beyond mere aesthetics — a journey that celebrates your inherent strength and resilience. Together, let's make every season a testament to your enduring commitment to self-improvement.
DM me "start" to kick off your journey today!
Instagram: www.instagram.com/_britmarieee
You shouldn't pee when you sneeze.
In this episode, we're diving deep into a topic that's often overlooked but profoundly impactful: pelvic floor health.
Join me as we explore the intricacies of the pelvic floor muscles, understanding their vital role in overall well-being, especially for women. We'll uncover the issues that can arise from a weakened pelvic floor and discuss the various techniques and exercises that can help strengthen these essential muscles.
In this episode, you'll learn:
- The Importance of Pelvic Floor Health: Discover why the pelvic floor muscles are fundamental to your overall health and quality of life.
- Common Issues and Challenges: We'll address the sensitive topics of urinary incontinence, sexual discomfort, and other challenges that can arise from a weak pelvic floor.
- Effective Strengthening Techniques: Explore a range of exercises, from basic Kegels to yoga poses, designed to empower your core and enhance pelvic floor strength.
By the end of this episode, you'll have a wealth of knowledge to nurture your pelvic floor health, promoting confidence, comfort, and overall vitality. Share this episode with the women in your life to spread the empowerment.
Subscribe, leave a review, and stay tuned for more episodes dedicated to empowering every aspect of your life. Remember, your health is your power, and together, we're unstoppable.
Find Brittany on Instagram and send her a message!
In today's episode, we unravel the complexities of Polycystic Ovary Syndrome (PCOS), a condition that affects countless women, especially those navigating the challenges of motherhood.
Host Brittany delves deep into PCOS, breaking down the intricacies of this hormonal disorder. From understanding the types, including insulin-resistant, classic, and inflammatory PCOS, to recognizing the diverse symptoms such as irregular periods, excess hair growth, and mood swings, this episode provides a comprehensive guide tailored for busy moms.
In this episode, you'll learn:
- The Basics of PCOS: We demystify PCOS, explaining its core components and helping you grasp its multifaceted nature.
- Types and Variations: Explore the different types of PCOS, understanding how each manifests and its impact on daily life.
- Recognizing Symptoms: Learn to identify potential symptoms, empowering you to seek timely medical advice and support.
- Practical Tips for Management: Discover practical, mom-friendly strategies for managing PCOS effectively, integrating seamlessly into your busy routines.
By the end of this episode, you'll not only have a comprehensive understanding of PCOS but also practical tools to navigate its challenges confidently.
Join us in this empowering conversation, and remember, knowledge is the first step toward empowerment. Share this episode with fellow moms, creating a ripple effect of understanding and support.
Subscribe, share, and leave a review to help other moms discover this invaluable resource. Together, let's demystify PCOS, embrace our journeys, and empower one another on the path to wellness.
Find Brittany on Instragram and send her a DM with your thoughts!
In today's episode, we're delving into a powerful exercise that bridges the gap between our past and present: writing letters to our younger selves.
Brittany shares a transformative activity that invites you to pen a letter to your younger self, expressing the wisdom, strength, and self-love you've gained over the years. You'll be guided through this cathartic process, learning how embracing your past can illuminate your present and future.
In this episode, we explore:
- The Power of Reflection: Discover how looking back can provide insights, heal wounds, and foster gratitude for your journey.
- Writing Your Letter: Immerse yourself in the healing act of composing a heartfelt letter to your younger self. Learn how acknowledging your growth can be a catalyst for self-compassion.
- Brittany's Personal Letter: She vulnerably shares her own letter, offering a touching example of embracing mistakes, celebrating victories, and finding resilience amidst challenges.
- Embracing Self-Compassion: Understand the importance of self-compassion and how this practice can nurture your relationship with your past self, fostering forgiveness and acceptance.
By the end of this episode, you'll not only have penned a letter filled with the wisdom of your experiences but also gained a newfound appreciation for the incredible journey that has shaped you.
Want to chat with Brittany? Find here on Instagram!
Don't forget to share this podcast to your instagram stories and tag Brittany! She loves hearing your thoughts and experiences.
In this episode Brittany dives deep into the transformative power of body confidence. Discover how redefining beauty standards, nurturing your body and soul, and embracing the mind-body connection can elevate your postpartum experience.
In this episode, we cover:
- Redefining Beauty: Challenge societal norms and explore what true beauty means in the context of motherhood.
- Nurturing Your Body and Soul: Learn practical strategies for nourishing your postpartum body and practicing essential self-care.
- The Mind-Body Connection: Explore how your self-image and mindset are interconnected and gain insights from a special guest.
- Celebrating Progress: Discover the importance of tracking your journey and celebrating your body confidence milestones.
- Empowering Your Postpartum Journey: Take away actionable tips, affirmations, and community resources to boost your body confidence.
Join us on this inspiring episode to enhance your body confidence and embrace your postpartum journey with strength and self-love.
Don't forget to subscribe, share, and leave a review to help other moms discover this empowering conversation. Together, we're redefining postpartum beauty, one episode at a time.
Chat with me on IG here!
In this empowering episode, Brittany, a certified women's specialist, functional nutrition coach, and personal trainer with a deep understanding of postpartum journeys, dives into the vital connection between nutrition, hormones, and postpartum emotions.
🤰 Are you a new mom struggling with postpartum blues, hormone imbalances, or the desire to regain your energy and zest for life? You're not alone. We're here to guide you through it. 🌼
Join us as we explore practical nutrition hacks tailored specifically to busy moms, helping you reclaim your hormone harmony and beat those postpartum blues. From managing stress to enhancing your mood, we've got you covered!
Inside this episode, you'll discover:
- 🍽️ Nutrition strategies to support hormone balance.
- 🌿 Mood-boosting foods that can transform your outlook.
It's time to take the reins of your health and well-being and embark on a transformative journey toward balance, energy, and joy.
Tune in, take notes, and let's conquer those postpartum blues together. Your journey to hormone harmony begins here!
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Episode 21: What Happens to My Body After Giving Birth - Listen now!
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Favorite Hormone Helping Foods:
- Salmon: A great source of omega-3 fatty acids, which support brain health and mood regulation.
- Leafy Greens: Spinach, kale, and Swiss chard provide essential vitamins and minerals, including folate, magnesium, and iron.
- Eggs: Rich in choline, which is vital for brain health and hormone regulation.
- Berries: Blueberries, strawberries, and raspberries are packed with antioxidants that combat inflammation.
- Lean Protein: Chicken, turkey, lean beef, and tofu supply protein, essential for hormone synthesis and energy.
- Greek Yogurt: A source of probiotics and protein, which support gut health and immune function.
- Avocado: High in healthy fats and B vitamins, including B6, important for mood and energy.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds provide omega-3s, fiber, and various vitamins and minerals.
- Oats: Contain complex carbohydrates, fiber, and magnesium, helping stabilize blood sugar levels and mood.
- Quinoa: A protein-rich grain that's also high in fiber and essential amino acids.
Connect with Brittany on Instagram!
In the whirlwind of motherhood, it's easy to find yourself burning the candle at both ends, feeling the weight of endless to-do lists, and wondering if self-care is even possible. We hear you, and in this episode, we're diving headfirst into a topic that affects moms everywhere—mom burnout. Discover essential self-care tips and strategies to regain your balance.
Join us as we explore the signs, causes, and most importantly, the solutions to mom burnout. We're here to remind you that your well-being is not negotiable and that self-care isn't a luxury—it's a necessity.
In this episode, you'll learn:
🌟 Practical self-care strategies tailored for busy moms. 🌟 Expert insights on managing stress, regaining balance, and setting healthy boundaries. 🌟 Real-life stories of moms who not only faced burnout but triumphed over it. 🌟 The transformative power of self-compassion and the art of saying 'no' guilt-free.
It's time to reignite your inner spark and rediscover the joy in motherhood. Burnout may be real, but so is your resilience. Tune in, and let's journey together toward a happier, healthier, and more balanced you.
Ready to put burnout in the rearview mirror? Hit that play button and get ready to reclaim your energy, balance, and sanity.
In this episode, we're diving into the world of macros tracking and how it can be a game-changer for busy moms on their health and wellness journey. Join us as we demystify macros, explore the importance of macros, and provide practical tips on incorporating macros tracking into your bustling daily life. Get ready to unlock the secret to sustainable weight loss and discover the solution to ending your yo-yo dieting once and for all.
Want to calculate your own macros? Learn how now!
Don't forget to subscribe for weekly updates and share the episode with all of your friends!
In this episode, we're diving into the exciting world of creating new routines for busy moms as the back-to-school season approaches. Join us as we explore effective strategies for seamlessly transitioning your family into the school routine while carving out time for your own health and fitness journey. From goal-setting and time management to meal planning and self-care, we've got you covered. Tune in to gain valuable insights, actionable tips, and real-life success stories that will empower you to conquer this season with confidence and vitality.
Snag your free copy of "Own Your Time Like a Boss!" here!
Want to connect with Brittany? You can find her over on Instagram! Be sure to send her a DM to say hello!
Today's episode is going to hit you in the heart when it forces you to reflect back on how you talk to yourself. As moms, as women, we are so hypercritical of ourselves. So quickly we become our own worst enemy! Why do we do that to ourselves? Brittany is going to give you a quick pep talk to help you break the cycle of self-doubt and low confidence once and for all! You can wake up confident each day, and feel empowered by who you are! This will help you unleash your full potential and achieve the dreams you have wanted for so long!
Want to chat with Brittany? Find her on Instagram!
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Interested in coaching with Brittany? Fill out an application!
The last time I went to the doctor and expressed issues with my gut health and overwhelming fatigue, she ran a super generic hormone panel and told me to take some over the counter supplements. The labs "looked fine" so obviously nothing was wrong... Unfortunately I see this happening more and more to my clients. They go to their doctor with specific concerns, but they are easily dismissed if their bloodwork isn't crazy off the charts. They are tired of being told they are fine, when they clearly feel like a bag of trash.
There are many ways to better your hormone health through diet, lifestyle, stress, and more! However, you gotta know what is going on internally too. It is important that you know how to walk into your doctors offices and know exactly how to advocate for yourself! On this episode, I am going to break down which tests to ask for and why!
If you found this episode helpful, be sure to share it to your Instagram stories and tag me!
You can find me on Instagram !
Have you ever wondered why eating certain things makes you feel bad? And I don't mean like run to the bathroom bad... I mean the cycle of guilt, telling yourself you failed, wondering when you will finally be successful... That kind of feel bad.
Our society and diet culture have created a culture that relvolves so heavily around food. We use it for celebrations, when we are sad, when we want to see people, as rewards and more. But then we are told that we are losers if we like to eat pizza or donuts. How is anyone supposed to succeed with such conflicting rules?
On this episode, I break down where the concept of food morality comes from. We get super specific on ways to start healing your relationship with food, so you can finally eat guilt free!
Want to hear more? Make sure to subsribe for weekly updates!
You can find Brittany on Instagram ! She loves to chat and make new virtual besties!
How many times have you had to pause your workout to change a poopy diaper or get another snack? Listen mama, I totally get it! It seems like the second we want to take care of ourselves everyone else needs you THAT second. That workout can feel like a lot more than a sweaty 30 minutes. It can be the make or break for your mood and energy that day.
In this episode I share some of my favorites tips for keeping the kids busy, so you can get that workout in! If you give these a try, I promise mama and the kids will both be extremely happy.
Don't forget to DM me "free workout" on Instagram to get your free workout program.
Busy boxes:
- https://amzn.to/42RlRNq
- https://amzn.to/46bfQy1
There is so much lead up to giving birth. We are constantly told what to expect, and we have various appointments throughout the 40+ weeks we carry these sweet babies. However, the education and care afterwards drastically declines. Most mothers are very unaware of all the shifting hormones and body changes going on. On today's episode we go over the hormone shifts happening from day 1 to the end of the first year! You will finally understand why you get the baby blues and deal with postpartum hair loss.
Loved this episode? Make sure to give it 5 ⭐️ and subscribe for weekly updates!
Find me on Instagram.
Find this episode on YouTube.
I thought having postpartum depression would break me. Learning how to cope and handle PPD while being a mom, growing a business, and fixing my own health was not easy. Over the last 5 years I have learned some incredible things about myself, and I want to share those with you! PPD is affecting more mothers on a daily basis, but it doesn’t have to be a death sentence. You can come out stronger! Listen in to hear the top things I’ve learned from having postpartum depression.
Who is excited for summer?! I know I am! We love going to the beach, traveling, and going on adventures. What I used to hate about all that traveling was how unprepared I felt. It added so much extra stress, and I constantly worried about how much progress I would lose while I was gone. It was such an unsettling feeling. It ruined the fun I could have had because I was obsessing over the wrong things. Today's episode breaks down some super easy ways to set yourself for a fun, but smart, vacation while keeping your goals in mind!
Did you like this episode? Don't for get to give it 5 stars and subscribe for weekly updates!
Download Own Your Time Like a Boss!
Find me on Instagram!
The one thing you need to know when starting your health journey is the one thing no one wants to talk about… Resetting your metabolism. The topic just isn’t super sexy, so it doesn’t bring in the “engagement”. However, a lot of people get super frustrated when they discover they can’t just “lose weight” because their diet history has destroyed their metabolism and hormones. In this episode, I will walk you through how to complete a reverse diet to reset your metabolism and get you started on the right path!
So many moms struggle to love their new bodies. Going through pregnancy can be so challenging. It alters the way your body looks forever, and that can be hard to accept. Being a mom of 4, who has been bullied, had 2 c-sections, and struggled with body image for years, I totally understand that feeling. The reality is your body will never be the same, but that doesn't mean you have to hate it for the rest of your life. In today's episode we are going to break down my top 5 tips to learning how to love yourself again!
My favorite personal development books:
Fear is my Homeboy by Judi Holler
You are a Badass by Jen Sincero
Light is the New Black by Rebecca Campbell
Unf*ck Yourself by Gary Bishop
Find me on Instagram and let me know your thoughts on this episode!
When I used to think about powerlifting and crossfit, I thought of big bald men slinging around weights and achy knees. The fitness industry has created this idea on what powerlifting is, and it really deters a lot of women from trying it. But what if you could find a sport that was empowering AF?! On today's episode, amazing coach Jess Boutin blasts through those myths and shares her experiences as a powerlifting competitor!
Follow Jess on Instagram for inspiring powerlifting content!
Ready to level up your fitness journey? Contact Brittany on Instagram to start your journey today!
We all start our journey somewhere, and for me it was a DVD from a yard sale page. That DVD ultimately led me to deep diving into a MLM company. We all know the varying opinions on these types of workouts, nutrition plans, and just the companies as a whole. While it was a great first step for me, these programs left me with multiple disordered eating habits and an exercise addiction.
In today's episode I talk about what triggered my disordered eating habits! I break down why this happened to help other prevent themselves from following in my footsteps. Creating a life with unlimited food freedom is possible! Being aware of programs and systems that can challenge that is the first step in preventing that.
Loved this epsiode? Don't forget to subscribe and leave a review! I would love to hear your thoughts.
Find me on IG at @_britmarieee !
How many times have you googled “What’s the best kind of exercise for fat loss?” I know I had searched for the magic answer so many times. No matter what I read it never seemed to make sense! In todays episode we break down the difference between cardio and weight training! After listening you’ll know exactly what to do to crush your fat loss goals with ease! Want a free coaching session?! DM me on Instagram at @_britmarieee to schedule your call!
Having postpartum depression is a challenge, but learning how to deal with it is an adventure on its own! There are so many coping mechanisms out there, so how do we know what works? On todays episode, I get super vulnerable and share the daily tactics I use to manage my PPD like a pro! It isn’t always easy, but having the right tools can make a big difference! Want more tips and help managing your PPD and health? Find me on Instagram at @_britmarieee for more!
I don't know how to tell you this... but slapping a positive remark on a situation doesn't magically fix it.
We hear so often to just "be positive!" But is that really the answer?!
Staying positive doesn't always allow you the opportunity to learn from a situation. It provides a quick bandaid to cover a situation, but it takes away the chance to learn and grow from it. When you are on any journey, there is bound to be challenges and failures. Learning how to fail in a growth oriented way could be the difference between your success and failure.
Being able to change your thought process is a powerful but challenging skill to master. In today's episode we go over the difference between having a positive mindset and a growth mindset. Making this transition will change the way you view all of life circumstances. You will learn how to uncover your true potential and get closer to creating the life you have always wanted!
Loved this episode? Don't forget to give it 5 stars and follow for weekly updates!
Starting your health and fitness journey can be so overwhelming. There is so much information out there, and it is hard to know what is actually true! I spent 8 years learning the ins and outs of weight loss, and I am here to share the top 5 things I wish I knew before I had started my journey.
It has been a wild ride, but I have learned a lot along the way. Do you need supplements? How long should my journey take? These questions answered and much more!
Loving this podcast?! Don't forget to rate this podcast and subscribe for weekly updates!
Find me on Instagram at @_britmarieee !
Finding a routine with children is like walking a corn maze with a blind fold, am I right?! It can feel really difficult to get a good flow down when you are adding kids into the mix. But if you don't have some structure to your day, the day - and the kids - are going to take over! You will get to the end of the day and find nothing was accomplished... AGAIN! I know that leaves you feeling unaccomplished!
If you are struggling to create those systems and routines in your day, this episode is going to give you the tools you need to fix that! We break down why you need a routine and how to create a fireproof system that works for you!
Don't forget to DM me at @_britmarieee "Routine" to get a free copy of my "Own Your Time Like a Boss!" guide!
I used to sit in my car and eat 3-4 donuts at a time in private, and then I would drive home like nothing happened.
In 2015, I found myself in this never ending binge eating cycle that consumed most of my thoughts. I had become obsessed with food, and the guilt around it was overwhelming.
Binge eating is a complex behavior that leaves you feeling extreme guilt and overwhelm. Many people don't know how to identify the triggers or heal from them. On today's episode we dive into the ins and outs of binge eating! You will learn how to identify the behavior, determine your triggers, and figure out how to start your healing journey!
Just because you binge eat does not mean you are forced to live in this vicious cycle forever. You are more than your eating habits!
Loved this episode?! Don't forget to subscribe and DM me your thoughts on Instagram at @_britmarieee !
Being a mom is hard enough without the extra pressure of trying to be perfect. We live in a world where we are constantly influenced by social media, and that can make us doubt the choices that we make as a mom. Do I give my kids screen time? Should their snacks be organic? How do I know what the best choice is?!
At the end of the day, we are all just trying to do our best. On this episode I break down my thoughts on mom guilt and the current motherhood culture we have found ourselves. I give my favorite tips on how I fight through that guilt so I can show up as the best mom I can!
Did you love this episode?! Make sure to subscribe and share with your friends!
Find me on Instagram at @_britmarieee !
Cuts and builds and maintenance, OH MY!
We see these buzz words like build, cut, reverse diet, and more running around the internet. It makes it impossible to know how to start your weight loss journey, and start it correctly! But what if you don't want to lose fat? You are ready to get toned! How?
On this episode we deep dive into the 4 different phases of fitness, what each mean, and how rotate between each one! Your fitness journey is meant to go on forever! You will move in and out of phases based off of your life and goals! After listening to this episode you will have all the basics you need to do that with ease!
Liked the episode? Don't forget to rate and subscribe for more episodes just like this!
Find me on Instagram at @_britmarieee
Listen babe, I know you love your kid(s) endlessly, and they are quite literally your whole world! But they cannot be the reason you decide to get healthy, start a business, or do anything in life. They can be a big part of the vision, but you have to do these things for yourself!
In this episode I break down why your kids cannot be your sole purpose for doing something. I will walk you step by step through how to create a why so deep your life depends on it! This is an episode you don't want to miss.
Did you love this episode?! DM me on Instagram at @_britmarieee and tell me your thoughts!
Don't forget to subscribe for weekly episodes!
We all know what postpartum depression is, but do you know what it actually looks and feels like? Society as a whole does not have enough knowledge or resources to help newly postpartum moms navigate the many emotions, hormone changes, pressures, and more without feeling like a total mess. Postpartum depression is just one of many intricate mental health issues rising up today that affect new moms. I thought I was immune to this mental illness, until I was diagnosed after my 3rd pregnancy.
Listen with me today to find out what signs to look for, and not the ones you see in a pamphlet at the OBGYN. We will break it down from an insider's perspective to help open up the conversation on postpartum depression.
Want to know more about my experience or share yours? DM me on Instagram at @_britmarieee
Other resources include:
Postpartum Support International HelpLine: https://www.postpartum.net/
As if growing a baby and become a mom wasn't hard enough, there are untold secrets inside that journey that no one ever warns you about. You know the initial pregnancy symptoms, the dreaded first postpartum poop, learning your postpartum body, and so much more! It is time to share those unholy truths and be honest about the scary and unknown things we have all experienced being a new mom. On today's episode, I am going to share 10 things I wish that I knew before I had my first baby with you! We are going to get honest and REAL about some of the experiences a new mom can expect to have. Should I make a part 2? Be sure to share with your mom friends and let me know what you think!
Perfection is outdated. Just going to be honest and say no one is freaking perfect. If they tell you they are, they are lying to you. For many people this belief that they have to be perfect is the only way to achieve results prevents them from every reaching their highest potential. On episode 3, we are going to dig into the all or nothing mentality and how to leave it in 2022!
Did you just fail at your 3rd attempt at keto (or literally any diet for that matter) and feel totally lost on how to lose weight this year?
The new year often brings new diet trends, re-sparking old health and fitness goals, and hoping that this year it will finally work! Often times we are met with severe disappointment as we fail AGAIN!
This episode is going to walk you through how to create a solid foundation to actually achieve fat loss in 2023. And newsflash, you can do this without giving up your favorite foods or trying miserable diets!
Don’t forget to DM me “maintenance” at @_britmarieee on Instagram!
Is it really possible to have it all? Being a busy mom, I used to wonder how the heck was I supposed to take care of my kids, my job, my husband, the house, and still have energy to take care of myself. It just didn't seem possible.
The problem isn't you! The problem is that the systems you are relying on just don't work (or even exist!) for your day to day life. What do you mean systems?
On this episode, we are going to break down some important and easy to apply steps to help you start taking control over your day and finally be able to put yourself and your goals first - guilt free!
Don't forget to follow me over on Instagram at @_britmarieee! And snag your free copy of the "Own your Time Like a Boss" workbook here: https://mailchi.mp/0341fd3ca558/own-your-time