Blossom Strong: Recent Episodes
Esther Hackleman, Blanche Schuchardt
Co-hosts Blanche Schuchardt and Esther Hackleman lead a mom-to-mom podcast of finding confidence, hope, fitness training and growth throughout the motherhood transition.
These two classic weights are going head-to-head to talk about how dumbbells and kettlebells yield different benefits, what exercises they work best with and how to integrate them into your training.
Weekly update
01:03 Blanche's update
03:58 Esther's update
07:31 How to know if you're ready to plan your own training program
08:40 "A training program is intentional in nature. So you're not just working out."
What are the different training cycles?
09:12 Macro cycle focus: an overview of 6-12 months). Will help align fitness goals and workouts to fit that longer, more sustainable timeframe.
09:53 Meso cycle focus: mini months or training blocks of 4-6 weeks (think pregnancy and each trimester)
11:15 Micro cycle focus: a week-by-week change in training
13:00 As we look at the different training seasons, we break down different focuses and types of training such as strength, endurance, mobility, muscle gain/connection, speed and efficiency to find what fits for us and make sure every movement counts.
14:30 In any program it will usually take at least 3 months to see specific results
20:21 Common splits to help narrow down the focus on those micro cycles. Keep in mind to cover the basic movement patterns: squat, hinge, push, pull, carry
24:44 Questions to ask yourself or include in a training log for your week-to-week training
25:56 Repping the reps: 3-5 reps are designed for strength- or skill-focused rep scheme, 8-12 reps are designed for building muscle mass, 12-20 reps are designed for endurance
28:00 Focusing on RPE and RIR: how to do it and why it helps train body awareness
30:48 Make your season more holistic with a main focus but not solely with a singular exercise.
Related Episodes:
How to Build Sustainable Strength Gains
Workout 101: How to build a workout
Formula for progress
What a fun 2 years it's been! After a needed summer break, Blanche and Esther are back with season 2, a rebrand and a renewed focus for the podcast and the goals we have to serve you even more. This episode is all about catching up, getting to know us a bit more and breaking in a new season of life and the podcast itself. Glad to have you here!
2:00 Blanche and Esther remember and recap from where we started to where we are now
12:00 The transition from doing all the things to doing things well
14:11 We are holding the tension and holding the space to serve the postpartum mom in front of us
15:10 Giving you the listener the tools to feel empowered in your process is the goal
16:55 Key principle #1 to remember when listening to our podcast: Load vs. Capacity
18:15 Principle #2 It all connects
18:52 Principles# 3 When to listen to your body and when not to listen to your body
22:01 Principle #4 Minimum effective dose
24:15 Principle #5 Having grace when you've budded but are not yet a flower
28:00 What areas am I allowing myself to grow in and what areas am I allowing myself to bloom?
Related episodes:
Episode 62: Work(out) smarter not harder
Episdoe 50: Taking the distractions out of listening to your body
Episode 49: How to "listen to your body"
Episode 40: Minimize the dose, maximize the results
Episode 38: Nix the "All or Nothing"
Episode 1: Nice to meet you
Blanche and Esther define flexibility and mobility, explain why they're not interchangeable and talk about how to incorporate them into your fitness growth.
Weekly update
01:00 Blanche's update
02:56 Esther's update
07:14 Is there a difference? Short answer: yes
07:45 Definition #1. Flexibility is passive range of motion. Key is external pressure and assistance.
09:09 You will always have more flexibility than mobility
10:04 If you have a lot of flexibility, you have to have a lot of strength to match that flexibility. Helpful to remember when you are double-jointed, hyper flexible, or pregnant.
12:00 Pregnancy and stretching
12:55 Definition #2. Mobility is active control within that range of motion. Key is you are controlling your movement through internal, not external, assistance.
14:20 What if you lack in flexibility?
14:55 Mobility work is strength work.
18:28 Building mobility with CARs, or controlled articular rotations
21:18 Implementation zone
- Assess your squat or deadlift pattern!
- If you can’t actively hold where you passively can get, you have low-hanging fruit to work on! Practice bottom of squat holds or tempo rdl’s
23: 27 Get moving: CARs
lower back
neck
scapula (shoulder blades)
shoulder
ankle
26:36 Rooted Strength Updates
Strong(her) Core is available now! Click this link for tools to learn how to have a calm, confident approach to training your core in every season.
Want something geared toward the postpartum body? Peep info on Blanche's The Postpartum (Re)Build Program here.
Blanche and Esther talk about how vital resistance bands are to rounding out your fitness routine in this week's episode.
We're onto another myth-busting episode, and we're pulling out all the red flags calling out body-back culture. Rather than focusing on shedding the pounds, Blanche and Esther talk about the mindset that lies beneath the desire and give three practical applications for when you feel yourself slipping into an unhealthy relationship with weight loss in the postpartum stage.
Weekly update
01:00 Blanche's update
04:13 Esther's update
Let's chat about tackling the myth of getting your body back postpartum.
09:41 Your body never left you though we may not look the same.
10:04 We are complex organisms that are meant to change, grow and adapt to the demands placed on in - pregnancy and postpartum included.
11:14 What is associated with wanting that past body? Was is confidence, comfort, a certain sense of familiarity when everything else feels different and new and hard in motherhood?
12:58 Are we focusing on a mindset of takeaway? What would our lives look like if we focused on giving more?
19:00 What is tied to your desire to get back to your former size? Strength, value, fortitude and morality are not tied to your size.
19:40 Body back culture is sometimes just not realistic or attainable
Implementation Zone
22:22 Observe thoughts you have about your postpartum body. Try to focus on simply observing and not having emotions about those thoughts, act like they are data points.
26:00 Take the time to invest in yourself and buy clothes at your new size that promote confidence and fit you well.
28:48 Get curious about where you have let yourself starve for aesthetics or performance
Related Episodes
Episode 64: Fitness fads: Why melting that muffin top doesn't work
Episode 58: Invest in yourself
Episode 51: Pull towards your goals
Episode 49: How to "listen to your body"
Episode 28 Seasons of Strength: Low-impact exercises for postpartum
Episode 15: Core health in postpartum
You're done with the workout, and you're not just tired, you're exhausted. But isn't this how it's supposed to feel? in this episode, Blanche and Esther talk about what happens when we take on too much load and how to break free from the mindset and habits that lead to overtraining/underrecovery.
Weekly update
01:05 Blanche's week
02:48 Karin Nordin's 6-hour syllabus to help coaches create programs
05:36 Esther's week
09:45 Why do we workout?
11:10 Signs of overtraining
12:47 Three phases of training: overloading, overreaching, overtraining
15:28 Is overreaching necessary for general population?
18:17 Postpartum/breastfeeding moms can see different cues when overtraining
19:30 Training age and its role on overreaching/overtraining
23:07 In the perinatal season, there are so many things that are out of our control for recovery. But we can focus on moving intentionally when we face these outside stressors.
25:44 Why do we slip into overtraining/under-recovery seasons
26:08 We don't live our life for fitness. We live our life and fitness serves us.
27:30 We can say no to ourselves
27:48 We can say no to what others put on you
28:13 What does life look like when we say no to letting fitness rule us and say yes to letting fitness serve us? Balance.
Applicable tips
30:00 Identify whether you are in a season of overload, overreaching or overtraining
Get Moving
30:51 This week, we'll be sharing some mobility flows on our Instagram page for this week's Get Moving. Be sure to follow us at @BlossomStrongPodcast to follow for more movements and episodes.
Related episodes
Episode 78: How to build sustainable strength gains
Episode 70: Top 3 post-workout recovery practices
Episode 55: Pregnancy mindset: "You're not broken, but also not invincible"
Episode 40: Minimize the dose, maximize the results
With each new year, we want to get stronger, but how do we take that goal and make it happen?
Blanche and Esther talk about how to build sustainable strength gains throughout the episode clearly defining where we are, what we can commit to and how to adjust our mentality to perform with grit, growth, gratitude and grace.
01:30 What are sustainable strength gains?
02:50 First off, let's start by knowing where we are
02:57 Goal setting and habit building get a plan in place
04:47 Honest evaluation of output you're capable of committing to - strength abilities, time available, resources and load
08:55 Once you know where you are, you can start to plan out where you are going
09:14 Have a training plan
11:11 Have a timeline
13:37 Switch up the workouts but keep a sustained, consistent effort on target muscle groups
15:51 After knowing where you are and where you want to go, keep in mind and know when to back off
17:16 When you're creating a training plan, plan in rest days
18:21 Plan in active recovery activities
19:32 Establish the difference between strength and strain
Pillars to sustainable strength gains
21:15 Grit: It will be tough but it should not break you
21:48 Growth: Progressive growth rather than relentless effort (building is better than burnout)
22:15 Grace: It won’t be perfect, that’s okay. Give yourself grace in the journey.
22:39 Gratitude: Take time to allow yourself to appreciate the progress made
Applicable tip
23:55 Pick one of those pillars (grit, growth, grace, gratitude) and mull it over this week as you look to build strength in your plan
Get Moving
24:33 The Arnold Press
Related Episodes
Episode 74: Formula for progress when looking to bump up your workout
Episode 70: Top 3 post-workout recovery practices
Episode 69: Eccentric training for strength
Episode 52: 6 steps to practice mastery in a movement
Episode 12: Workout 101 - How to plan a workout
There's no better way to know where you're going than to know where you've been. Did I semi quote both T-Swift and Mater? You betcha. Jump right into this fun episode with Blanche and Esther where they revisit their 2021 goals, talk about what they learned from this past year and what they hope to take with them into 2022.
Breathe in, breath out. There is so much to benefit from breathing rather than holding your breath through lifting, running and life. Blanche and Esther discuss the role breath has in performance and how to increase your capacity with breathwork exercises.
Weekly update
00:53 Blanche's update
05:25 Esther's update
07:22 Let's talk about how breathwork can help performance
08:12 How we breathe matters: nose-breathing vs. mouth-breathing
08:44 Mouth-breathing decreases CO2 tolerance
11:14 Why do we breathe through our mouths if it's inefficient?
15:04 Mouth breathing creates an environment in which we're not well adapted to respond to load and stress, resulting in lower performance and increased anxiety
16:55 How do we get better at breathing
17:08 Exercise #1: Practice nasal breathing
18:11 Exercise #2: Practice breathing through each nostril
19:37 Exercise #3: Apnea walks
20:26 Exercise #4: Paced breathing
22:06 Exercise #5: Apnea sprints
23:36 Exercise #6: Dry swimming
Applicable tip
25:12 Pick a breathing exercise to do this week
Get moving
26:10 Apnea walks
Additional resources
For more information on the benefits of nasal breathing, check out Breath: The New Science of a Lost Art by James Nestor
Related episodes
Episode 75: Breathwork for stress management
Episode 71: Putting in the work
Episode 4: Train your mind-body connection
Stress isn't just seasonal. Though we always hear "just breathe" to calm us down, how do we actually do that to help manage stress and why does it work? Blanche and Esther deep dive into three factors to consider when breathing to alleviate stress and walk through a few breathing exercises with measurable results.
00:45 Esther's weekly update
06:39 Blanche's weekly update
12:00 Breathwork is Strategy No. 1
13:45 Why is breathwork for stress relief important?
17:35 Physical results when we are chronically not breathing well
18:45 The mechanics of breathing
23:19 Analyzing CO2 tolerance
24:42 CO2 tolerance test
27:34 Breathing exercise for increasing CO2 tolerance: Apnea walks
30:15 How breathing affects your state
32:00 Breathing exercise when feeling flooded/overstimulated: 2 stacked inhales with one focused exhale
33:35 Breathing exercise when exhausted: sharp, quick inhale with forceful exhale through your mouth
Applicable tips
36:11 Esther's applicable tip: Analyze your lung capacity
36:15 Blanche's applicable tip: Do the CO2 tolerance test
Get Moving
37:15 Fire Hydrants
Rooted Strength Updates
40:08 Prenatal programming is live. Sign up or check out all of Blanche's other coaching packages available here.
Related Episodes
Episode 52: 6 steps to practice mastery in a movement
Episode 50: Taking the distractions out of listening to your body
Episode 49: How to "listen to your body"
Episode 4: Train your mind-body connection
Today we're talking about how to know when you can or cannot add that extra 5 pounds to your workout.
Weekly update
01:00 Blanche's week
04:55 Esther's week
08:51 Basic formula for how to progress your workout
09:30 Too little stress won't lead to adaptation. Too much stress exceeds capacity to adapt.
10:50 The first factor for progress is how long have you been doing the movement
13:30 The second factor for progress is how is your body responding to external stressors
14:40 "There is a fine line when running tends to add stress rather than help relieve stress"
17:40 Practical examples for progressing your workout
19:21 Remember to isolate progress and focus on only progressing one variable at a time
20:30 Not every workout should be progressing
21:00 Indicators that you are exceeding your capacity and overtraining
27:10 Remember to add in progressive deload weeks
Actionable tip
29:13 Esther's tip: know where you are to progress
30:30 Blanche's tip: go for the progression
Get Moving
Fartleks - 1 min run, 2 min rest, 2 min run, 1 min res
Related episodes:
Episode 73: How to get back to working out after birth or injury
Episode 70: Top 3 post-workout recovery practices
Episode 69: Eccentric training for strength
Episode 52: 6 steps to practice mastery in a movement
Episode 12: Workout 101 - How to plan a workout
Ok. We're back at it this week talking about what to keep in mind when you get back to working out in your postpartum or post injury body. We want to talk about why it's important to look at the immediate and longterm stress of your workouts, the importance to rebuild your foundation and some questions to keep in the back of your mind as you evaluate the intensity of your workouts.
Weekly updates
00:58 Blanche's week in reivew
02:46 Esther's week in reivew
07:52 Why is it important to talk about acute and chronic workload and what role do they play in transitioning back into workouts
08:30 Helps us make informed decisions on the types of workouts we “can” do
08:55 Helps us manage expectations
09:21 Helps uderstand that different states may make us more susceptible to stressors that were not an issue before
09:41 Helps educate and empower us when to take our workout to the next level
10:28 Acute and chronic workloads defined
14:05 Building a workload is not a constant increase.
15:58 Blanche's experience with returning to working out and lessons to learn
22:00 Brief postpartum outline to returning to activity in postpartum
25:45 Disreguarind where we are in this season does our bodies vs. honoring our bodies where they are at this moment in time
28:15 Evaluation questions to keep in mind
Get Moving
32:51 Tempo pushups
Rooted Strength Coaching updates
35:41 Postpartum coaching series waitlist is live. Check out information on that and all of Blanche's other programming available by clicking on this link.
Related episodes
Episode 67: Can I still workout when I'm in pain?
Episode 59: Map out success, part 1: build your basics
Episode 28: Seasons of Strength: low-impact exercises for postpartum
Episode 15: Core health in postpartum
Episode 9: Postpartum timeline, part 1: rest, refuel, rebuild
Episode 10: Postpartum timeline, part 2: getting back to fitness
Episode 7: Exercises for tight pelvic floor in pregnancy, postpartum
Whether you're sipping something sweet out of a coconut on the beach, hitting the slopes or visiting family anywhere in between, Blanche and Esther are talking about vacation workouts in today's episode and 4 questions to ask when planning your swole away from home.
Weekly update
01:15 Blanche's week
03:38 Esther's week
05:17 What workouts can you do with just your body?
05:38 Mobility flows and movements to recover from the trip and travelling
06:40 Performance drills to work on solidifying form
07:42 Plyometrics (or explosive body-weight movements) such as squat jumps, box jumps, plyo lunges, mountain climbers, etc.
08:28 Performance care segments prioritizing quality over quantity
09:37 Adding in negatives to your workout
10:05 What can you bring?
11:23 What is accessible to you on this vacation?
12:12 What would be unique to the area you're visiting?
14:27 What is feasible?
Applicable tip
16:50 Plan for the best but prepare for the worst
Get Moving
17:46 Glute bridges + leg circles
Rooted Strength Updates
Blossom Strong Program, Blanche's remote prenatal and postpartum coaching, is open as well as the Blossom Strong Remote Program, for moms not in the San Antonio area who want to participate in Blanche's perinatal fitness training program. Click here for more information on all of the Rooted Strength Coaching programs.
Related Episodes:
Episode 71: Putting in the work
Episode 69: Eccentric training for strength
Episode 55: Pregnancy mindset: "You're not broken, but also not invincible"
Episode 39: Pregnancy is a specific training stage
Episode 33: Healthy Holiday Habits, Part 2: The Movement
There's no easy way to say this but shortcuts and sustainable fitness just don't go together. Unfortunately, there is no way to microwave muscles. So today, Blanche and Esther talk about the proven steps to make your work worthwhile.
Weekly Update
00:42 Esther's update
02:41 Blanche's update (and all the sweet, noisy pets)
05:37 Life lessons we've learned from fitness
06:58 There are very few things we have to wait for except transformation.
07:44 Short-term and long-term goals together help keep the temptations of taking shortcuts in check
08:37 Shortcuts and sustainable fitness don't quite fit together. You have to choose one or the other
09:45 You have to put in the work. What does that look like?
09:51 Get on schedule and goal plan
11:13 Get a manageable, fun workout program
12:40 Increase incrementally for strength, speed, endurance
12:57 Plan in rest and recovery in your weekly workout plan and between programs
13:22 Give yourself the grace when you’ve run out of capacity
16:03 Praise the process you are in
17:01 Praise the progress you’ve made
18:08 Once your goal is completed, you get to plan out another goal
Actionable tip
19:12 At the goal-planning stage and need a little help? Check out Blanche's free downloadable Rooted Strength Coaching Goal-Setting Worksheet. Find more information on setting up a consultation with Blanche for her Goal Setting Power Hour here.
Get moving
19:40 Hip CARS (Controlled Articulated Rotation)
Related Episodes
Episode 70: Top 3 post-workout recovery practices
Episode 63: Work (out) smarter, not harder
Episode 59: Map out success, part 1: build your basics
Episode 51: Pull towards your goals
Episode 37: Goal Setting: From Intention to Implementation
You're on that countdown to the final squat of your workout, and you're so excited to drop your weight, drink some water and hop in the shower. Well, not so fast on that last one. On today's episode, we're talking about 3 best post-workout recovery practices to include before closing out and adding another workout in the books.
Weekly update
01:04 Blanche's update
03:14 Esther's update
07:51 "The only reason we workout is to recover." - Larry from Active Life
09:15 Recovery Tip #1: Walking/Movement
13:45 Recovery Tip #2: Mobility Flows/Performance Care segments
14:16 Why are mobility flows important?
14:48 What are Performance Care segments?
16:12 Recovery Tip #3: Fuel
18:30 What is the optimal time to eat post-workout?
Applicable Tip:
20:17 If you're running out of time and don't feel like you have time for recovery, shorten the workout.
Get Moving:
21:00 Farmer's Carry
Rooted Strength Coaching Updates
23:10 Blossom Strong Program, Blanche's remote prenatal and postpartum coaching, is opening up.
Related Episodes
Episode 69: Eccentric training for strength
Episode 65: Fat loss, weight loss and body composition with Coach Sarah Emma
Episode 63: Work (out) smarter, not harder
Episode 56: Squat vs. Deadlift
Episode 12: Workout 101 - How to plan a workout
This week we're jumping right into Eccentric training. Maybe you've heard about this style of movement, but you've never really tried it or understood what the purpose was. We're hoping this episode clears those questions up for you and encourages you to add this focus into your workouts for some fun strength-building routines.
Weekly update
00:50 Blanche's week
04:36 Esther's week
07:00 What is eccentric training?
07:31 Phases of movement and their purposes
07:50 Why are they also called negatives?
08:31 Eccentric training for recovery: engaging different muscles
08:56 Highlighting the cracks in your foundation of movement
10:11 Eccentric movements create more force with less energy
10:55 The goal isn't to increase weight. The goal is to increase control.
11:20 Add the negative to get a handle on harder workouts that might be out of your reach at the present
12:02 How do you train eccentric movements: Tempo
12:23 Let's define tempo
13:50 What should I start with?
14:24 Workout examples for eccentric training
Actionable tip:
15:01 Make one movement eccentric focused
Get moving:
15:43 Step-downs and lateral step-downs
Today we're getting past the fitness fad of High Intensity Interval Training and getting into what is helpful, where it fails and what to keep in mind next time you add a HIIT workout into your training.
1:10 What are HIIT workouts?
3:04 How much time should you spend in HIIT intervals? Let's talk about the balance of work ratio
4:19 Goals for HIIT workouts: quality reps or work capacity
06:21 Introduction to high-intensity workouts
07:33 HIIT is effective when you're looking to change up your routine
08:13 HIIT is effective when you're short on time
09:07 HIIT is effective for full-body workouts
Actionable tip
12:04 Choose your adventure: Before you start a HITT workout, decide whether you want to focus on quality reps or work capacity.
Get Moving
12:50 Shinbox press
Rooted Strength Coaching Updates
Blanche's apparel line is permanently available. Want to score a shirt of your own? Peep the collection here.
Related Episodes
Episode 65: Fitness Fads: Why melting that muffin top doesn't work
Episode 53: Hi, Intensity
Episode 29: Burn bright not burnout
When injury comes to us (and it will come to us all at different levels), how do we know whether we can keep working out and moving? Blanche and Esther dive deep into specifics on what factors to keep in mind for recovery, movement and rest to heal fully.
Weekly update
00:51 Blanche's update
03:50 Esther's update
08:13 Know where your pain is coming from. If you haven't listened to our first episode on this, go back to episode 63 and listen first.
09:30 If you know you can move, modify your workouts
10:55 Know your pain
11:03 Match your pain level with physical signals your body is giving you
12:42 Four rules to help navigate pain with your movement
13:00 Rule #1 Your pain level needs to be and stay under a Level 4 out of 10 while working out
13:51 Rule #2 Your pain needs to stop when your movement stops
14:26 Rule #3 Your pain needs to at least stay the same OR get better with more reps.
15:44 Rule #4 Your pain needs to calm down within 48 hours.
17:15 Rest and recovery have to take a big priority as you're healing
18:42 Acute pain is different from any other kind of pain: treat with 7-14 days and then have a controlled movement pattern
23:36 Alexi Pappas Instagram post: "We too easily see our pain as weakness to conquer rather than an injury to heal."
Actionable tip
27:38 Esther's actionable tip: Put your ego aside
29:31 Blanche's actionable tip: Train different parts of your body
Get Moving
31:33 Z-sit push press
Rooted Strength Update
32:55 Blanche's apparel line is live and up until Sunday, Oct. 10. Shop the new Rooted Strength line here.
Related Episodes
Episode 63: What is causing your pain?
Episode 49: How to "listen to your body"
Episode 40: Minimize the dose, maximize the results
Ok. So if you've ever known you need to get to the gym, but then once you're there have a whole deer in the headlights moment, this episode is for you. Blanche and Esther talk about their favorite workout equipment to hit up on your next gym visit.
Weekly update
01:03 Blanche's week
05:19 Esther's week
05:22 Seated Overhead Press
07:10 Treadmill
09:12 Rower
10:22 Lat Pulldown/Cable Machine
14:12 Leg Press
15:07 Assisted Pull-Up Machine
Acctionable tip
17:14 Have a gym gameplan but be flexible
19:26 Take videos for progress
Get Moving
20:11 Dynamic planks, part 4
Hands to forearms planks
Rooted Strength Update
21:08 Blanche's Blossom Strong Program starts planning for in-person coaching for pregnant or postpartum women in 2022. Sign up for the waitlist here!
Related Episodes
Episode 52: 6 steps to practice mastery in a movement
Episode 12: Workout 101 - How to plan a workout
Ok. We've talked at length about unhealthy relationships with fitness training and weight loss. Let's counter that with helpful information on what exactly is a good relationship to have when you want to change how your body looks. We're doing that today with Sarah Emma of Level TEN Coaching, and can't wait for you to join us.
01:11 Blanche's experience of hiring Sarah as a coach
03:10 Defining weight loss and fat loss and body composition
04:24 Biggest misconceptions about body composition training
09:05 What does calorie counting with the wrong emphasis on macros do when we are strength training?
11:03 What are some physical cues that our bodies give us to indicate that we are underfueling?
15:34 Do you have to pick between weight loss and getting strong?
17:57 What can people expect when they hire you as a coach?
20:41 What do you recommend measure out progress for people who have a complicated relationship with the scale?
32:28 Why are daily scale check-ins beneficial?
33:55 What about those who have fitness fatigue and are tired of trying just another program. How is Level TEN coaching with you different and how could it benefit someone in that position?
38:31 Find Sarah Emma at @sarah.emma.strength on Instagram
Related Episodes
Episode 64: Fitness fads: Why melting that muffin top doesn't work
Episode 45: Outcome-based vs. Behavior-based goals
Episode 37: Goal Setting: From Intention to Implementation
Episode 31: Consistency is Queen
Episode 19: Establishing a baseline for nutrition with Kat Benson, RDN
Urghhhhh. We can just picture it now, some social media fitness model with .3 percent body fat pointing out how you can get rid of the fat around that one particular body part you always criticize in the mirror. The term for that particular fitness fad is spot reducing, and today, Blanche and Esther are breaking down why it doesn't work.
Weekly update
01:03 Blanche's week
05:19 Esther's week
07:56 What is spot reducing?
09:16 Problematic language to describe your body parts
09:45 If our words are harsh, how much more so are our workouts going to be?
11:50 Why doesn't this work?
12:00 Target is too small; workouts are not effective
15:17 Body's adipose tissue doesn't just leave because you grow muscle is a specific spot
16:02 Spot reducing can lead to muscle imbalances in your body
Get Moving
31:40 Dynamic planks, part 3
Planks with shoulder touches
Rooted Strength Update
19:54 Blanche's Goal Setting power hours coming soon!
Related Episodes
Episode 63: Work (out) smarter, not harder
Episode 51: Pull towards your goals
Episode 45: Outcome-based vs. Behavior-based goals
Episode 37: Goal Setting: From Intention to Implementation
Episode 12: Workout 101 - How to plan a workout
Blanche and Esther are talking all about pain this week, what to do to prevent pain, what factors contribute to pain and weakness and what to do when you find yourself with that lingering irritation that will not go away on its own. So we're glad to have you here as we unpack all of that in today's episode.
Weekly update
01:00 Blanche's week
02:41 Esther week
08:38 What is pain?
09:03 Pain is caused by going beyond capacity
11:45 What are the factors of load and capacity that attribute to pain in fitness?
12:15 Factor #1: Bony abnormalities and body design
13:24 Factor #2 Flexibility and mobility limitations
14:23 Factor #3 Controlling recovery through sleep, diet, stress
15:24 Factor #4 Work/home life stress
16:20 Factor #5 Workouts
20:38 How do we decrease pain?
21:00 Moving but moving differently
23:33 Walking
24:30 Adding stabilization and mobility workouts to your plan
25:32 Strengthening accessory muscles
29:19 Actionable tip:
Assess sleep, diet and stress and see if you can easily decrease your overall load by increasing your recovery. Rate them on a scale from 1-5.
Get Moving
30:13 Dynamic planks, part 2
Walk out to planks
Thanks for joining us as we ask ourselves are we working out harder or smarter. What is the difference between the two? Is there any overlap? What questions can we ask to tell whether we are in fact working out smarter
Weekly update
01:42 Esther's week
07:00 Blanche's week
This week's episode is reminiscent of the Minimum Dose Effect episode we did a few months ago
12:40 Blanche's note this week heavily influenced by the book "Essentialism"
12:50 What if we could do the same but with less?
14:31 Decision fatigue for an overbusy mom that leads to just doing it all
15:37 When we value working hard and we do work hard, we feel like we need to jump to the next thing
16:46 Novelty within the fitness industry can very easily turn into shiny object syndrome
23:49 “I've tried everything” usually means you have been consistent at nothing
25:14 Is there any overlap between working out smarter and working out harder
27:01 Practical questions to determine whether you’re working out smarter:
27:24 Does it fit with my long-term goals?
27:37 Does it fit with the time that I have available to me?
28:47 Am I getting my workout in but at the expense of my mental, emotional, physical, or spiritual wellbeing?
29:04 Am I sacrificing my warmup/cooldown to make sure I have the time and energy to get through the workout?
30:19 Actionable tip:
Ask yourself, “What is my priority?” Is there anything here that I’m just doing because it’s in the workout? Am I setting clear expectations before I even start my warmup?
Get Moving
31:40 Dynamic planks, part 1
Side plank hip dips (pregnant mommas, check out this video for extra support)
Related Episodes
Episode 52: 6 steps to practice mastery in a movement
Episode 40: Minimize the dose, maximize the results
Episode 31: Consistency is Queen
Episode 12: Workout 101 - How to plan a workout
02:03 What is reaching the pinnacle of success?
02:45 What physical cues do our bodies give us to show that we truly are at the top of our game
03:29 Indication #1: Our bodies are healthy while we accomplish goals
05:25 Performance / Ego / Health: which one is your priority?
07:00 Indication #2: Our bodies are breathing
09:02 Indication #3: Our bodies and minds are connected
10:20 Celebrate your wins
10:50 What happens if you miss the goal that you had in mind? Does that mean you failed?
12:10 Three mindset check-in questions to ask to reframe your mindset to find success in training even if you don't hit your goal?
- Ask yourself what did you learn about yourself from this training stage?
- How have you become a stronger person from it?
- What can you be grateful for from this experience?
14:47 What do we look for as we set our new goal?
Related Episodes
Episode 60: Map out success, part 2: don't get stuck on a plateau
Episode 59: Map out success, part 1: build your basics
Episode 38: Mindset Mini: Nix the "All or Nothing"
Episode 4: Train your mind-body connection
We're going deeper into our fitness journey as we climb up the mountain of success. But sometimes, we find ourselves leveling out without seeing any results. What do we do in this middle ground? Banche and Esther dive into factors and strategies for growing past this stage and accomplishing our goals.
Weekly update
01:01 Esther was inspired by all the Olympic athletes and moms including track and field phenom Allyson Felix. Check out her inspirational medal photo here
05:03 Blanche's week away from the kids
08:00 What are the factors of getting stuck in the middle ground
08:23 Factor #1: Under recovery/not fueling well
11:02 Factor #2: overtraining
16:14 Mindset check: Are you plateauing or are you actually getting stronger and adapting to stress?
20:15 Managing expectations and knowing that training age is important to consider when you're comparing yourself
22:20 So how do we get out of the middle ground?
22:30 Remind yourself where you started
23:12 Reassess goals when needed
25:02 Look at the subgoals that you've already accomplished
25:58 Don't belittle how powerful seemingly small changes can make in your training
Applicable tips
27:53 Blanche's book recommendation for supplemental reading if you find yourself stuck in the middle ground: Atomic Habits
28:26 Esther's book recommendation: Peak Performance
Get Moving
29:38 Deadbugs
Related Episodes
Episode 59: Map out success, part 1: build your basics
Episode 51: Pull towards your goals
Episode 31: Consistency is queen
Episode 29: Burn bright not burnout
We're kicking off a new mini series on how to build success in your workouts, and what better place to start than the very beginning? It all starts with a healthy understanding of what building your basics look like and what to expect as you get into or get back into your fitness.
00:55 Weekly update
10:05 Expectations on how we move: What does starting off look like?
10:54 Muscle soreness
12:53 Establish a routine
Expectations on how we plan
16:20 Find your why: Do you want speed, muscle building, strength, capacity, endurance, tempo/threshold training - then build your program around that first goal.
18:03 Find your season: Define where you are in life, building, rebuilding, maintenance, scaling or performance-driven.
18:35 Blanche's coach Sarah Emma (@sarah.emma.strength) and her example of waiting to do a cut because her season was not right
20:41 Find what you enjoy
23:09 Expectations on results
23:59 Emotional results
24:59 Energy results
27:20 Chemical results
30:20 Performance results
31:38 Physical results
Actionable tip
40:37 Define your goal and reason for working out. Need help goal setting? Check out the free Rooted Strength Coaching Goal-Setting Worksheet here
Get moving
42:09 Turkish Get Up
Rooted Strength Coaching Updates:
43:43 The Blossom Strong Fitness Program is open until the end of July. Also remote programming and coaching is available. Find out how to apply for both of these here!
Related episodes:
Episode 53: Hi, Intensity
Episode 52: 6 steps to practice mastery in movement
Episode 45: Outcome-based vs. Behavior-based goals
Episode 40: Minimize the dose, maximize the results
Episode 37: Goal Setting: From Intention to Implementation
Episode 12: Workout 101: How to plan a workout
Episode 6: Fundamental movements, part 2: push/pull, core, high-impact
Episode 5: Fundamental movements, part 1: squat, hinge, lunge
Ok. Now that we talked about treating ourselves, let's take it one step further and expand through investing in ourselves. Today we're getting into the business of investments in light of health and fitness. We're not talking 401k or crypto currencies or anything along those lines. What we mean by investing in yourself, devoting time, energy, money, opportunity cost into catapulting yourself forward to accomplish your goals. And along the way, we'll talk about how to spot helpful information instead of something you'd just be throwing money at.
Weekly update
01:51 Esther's eating fruit and setting a sub-2-hour half marathon goal
06:55 Blanche's beach birthday vacay
11:40 What challenges do we face when we want to start investing?
Types of investments
18:11 Information gathering: podcasts, books/audiobooks and videos
22:38 Hands-on investments: take a class, join a workshop, get a membership/subscription
24:00 Long-term health and fitness investments: hire a coach/nutritionist/dietician, invest in a training plan, attend a seminar, get a certification
27:25 Red flags and what to look out in a coach or training program
- Guaranteed aesthetic outcome for everyone
- Preys on insecurities/body shaming to motivate
- Promise quick results
- Focus on intensity over form
- Recommends changes that are too big and complex
- Holds all the wisdom / gives just enough information until you sign up for the next paid program
- Mandatory supplements/additives to “ensure” progress.*
38:15 What to look for in a coach or training program
- Education and empowerment to help you take charge of your own health and understand your body and your movements better
- Focus on form - understanding your own body
- Strength and performance--Process over aesthetics
- Promotes attainable, measurable milestones/achievements
- Treats the individual learning as a whole person realizing that many factors
- Certification or some type of education the program has invested in
Rooted Strength updates
Looking for an opportunity to invest in yourself? Sign up for the Rooted Strength Coaching Foundation's Workshop on July 24 that walks you through a joint-by-joint assessment that is designed to help you understand how to engage your body during movement and workouts
Related episodes:
Episode 57: Treat yo' self: dissecting rewards mentality
Episode 38: Mindset mini: Nix the "All or Nothing"
Episode 2: What fitness cannot guarantee
Treat yo' self. We're all about gifting yourself a little bit extra - because hey, we're a little bit extra. But let's talk about having a balanced view of rewards that add value to our lives and are less like chasing a carrot that's dangling in front of you.
00:59 Weekly update
09:12 Rewarding yourself during your workout
11:46 Rewarding yourself following a workout
14:02 Planning long-term rewards that keep you motivated
15:42 Dance with us
Are there problematic rewards mentalities out there?
16:10 Steer clear of result-based rewards that may not be achievable/sustainable
19:02 Is food limiting/shaming your workouts as a reward?
Get Moving
Rotational lunges
Rooted Strength updates
Sign up for the Rooted Strength Coaching Foundation's Workshop on July 24 that walks you through a joint-by-joint assessment that is designed to help you understand how to engage your body during movement and workouts
We're breaking down two of our go-to grunt-inducing workouts today: the squat and the deadlift.
We want to break down who can do these workouts, the benefits they produce, and a play-by-play on how to get it done.
01:12 Weekly update
07:41 Who can perform these movements?
08:36 Be strategic about our weight, load and capacity
09:01 What body parts do squat and deadlifts benefit?
09:43 Use squats and their variations to target muscles in your glutes, hamstrings, quads and core
11:32 Use squats to help build your posterior chain or the hamstrings, glutes, lower back muscles lats
15:19 Deadlift and squat setup
16:50 How do we do the deadlift?
19:00 How do we do the squat?
20:33 Let's talk breaking parallel in a squat
25:15 Deadlifts are hip-dominent
25:31 Squats are more knee dominent
Applicable tip
26:37 Practice these movements in front of a mirror to examine squat and deadlift form
Get moving
Squats & deadlifts
Rooted strength update
Blossom Strong one-on-one coaching opens up next week.
Follow us on @blossomstrongpodcast for more weekly content
Related episodes:
Episode 52: 6 steps to practice mastery in a movement
Blanche and Esther dissect the phrase "you're not broken but also not invisible" that we hear so much during pregnancy. We talk about how to be strategic in planning your workouts and finding resilience as you strengthen your body and mind during this season.
00:55 Weekly update
05:34 Want more Rooted Strength Coaching content? Sign up for Blanche's bi-weekly newsletter Coffee with B here
09:45 "You're not broken..."
13:41 "You're also not invincible"
16:30 How is your pregnancy training affecting your long-term performance?
17:40 Physical feedback cues your body is giving you that you are overtraining in pregnancy
19:00 Are you taking into account emotional feedback?
19:48 If we're not broken but also not invincible, what are we?
Actionable tip of the week
Feel like you need some extra support and coaching while you are pregnant? Signups for Blossom Strong one-on-one coaching open up in July.
Get Moving
24:03 Lateral lunge
Follow us on @blossomstrongpodcast for more weekly content
Related episodes:
Episode 14: Seasons of strength: core health during pregnancy
Episode 27: Seasons of strength: Low-impact exercises for pregnancy
Episode 39: Pregnancy is a specific training stage
Episode 49: How to listen to your body
Episode 54: Trading fear for hope
So we've had a week. Blanche is back after recovering from contracting COVID. And talking through some of the emotions and thoughts she tackled this past week, we realized that we haven't really done an episode on how to tackle fears that come up in all parts of life, whether that's in training, injury recovery, pregnancy, postpartum. So join us as we talk
01:00 Weekly update
06:00 How fear affects our bodies
10:17 How fear affects our decisions
13:40 How fear affects our mindset
19:46 Strategies to address fears
Get Moving:
30:21 Shinbox flow
Check out more mobility movements from the Rooted Strength Progressive Mobility Program which you can download here
Rooted Strength Updates:
Blossom Strong Pregnancy and Postpartum opens in July and waitlist is available now!
Related Episodes:
Episode 23: Motivation through words: Esther endures
Episode 24: Motivation through words: Blanche's rooted and resilient
Let's get to know high-intensity training a little bit better. Blanche and Esther define different types of high-intensity training for this episode, address factors to remember when preparing for high-intensity workouts, and give a few pro-tips before you start sweating.
02:08 Definitions of what energy systems are used in high-intensity workouts
03:54 The aerobic energy system: moving your body for 180 + seconds
04:36 The fast glycolysis energy system: moving your body for 60 -180 seconds
05:08 The fast glycolysis lactate energy system: moving your body so intensely that you can only do it for 15-30 seconds
05:38 Anaerobic energy system: moving your body so intensely that you can only do it for 5-10 seconds
07:00 Identify which movements to target in your high-intensity workout
09:05 What is circuit training?
10:32 Types of circuit training: Metcon and AMRAP
12:21 What is sprinting?
12:56 What is your body doing in sprinting?
15:41 What is HIIT?
15:59 What is your body doing in HIIT?
16:56 More high-intensity is not better, better is better
17:47 Pacing is key for high-intensity training
18:24 Tailor your high-intensity to you and you alone
18:52 Workouts will be different for each person
18:57 Workouts will be different for each season
20:01 High-intensity training is not sustainable as your only workout
21:50 Pro tip #1: Get your movements ready ahead of time if you need to sub out
22:34 Pro tip #2: Hydration is everything
Get Moving:
23:33 Let's sprint with Esther this week!
Esther favorite way to warm up or cooldown right now is the Rooted Strength Progressive Mobility Program which you can download here
Related Episodes:
Episode 12: Workout 101: How to plan a workout
Episode 49: How to "listen to your body"
Today’s episode is all about mastering a movement with an emphasis on continual moderate effort over perfection. When your focus is on perfection, you can lose sight of overall progress. So let's instead hone in on the basics to achieve mastery in your movements.
00:43 Weekly update
11:46 What is the difference between "mastery" and "perfection"
13:59 Perfection can be limiting; mastery is about exploring
15:26 Principles to master a movement. Step 1: It’s ok to be bad at something and work at getting good at it.
17:06 Step 2: Start small; start slow
19:05 Step 3: Give your warmups/cooldowns just as much importance as your workout
20:21 Step 4: Active engagement is better than muscling through a workout
23:09 Active engagement may mean you need to scale down the number of reps on your excercise23:29 Step 5: The enemy of mastery is novelty.
24:10 Jen Comas from Girls Gone Strong Blog: 5 Fitness Myths That Are Ruining Your Results
26:14 Step 6: With mastery, time is on your side
Applicable tip
29:34 Esther's tip is to take 2 movements (one new, one familiar) and break them down to master them
30:52 Blanche's tip is to do something you suck at
Rooted Strength Coaching one-on-one training slots are open now for in-person and remote coaching! Find out more info here.
Related episodes:
Episode 5: Fundamental movements, part 1: squat, hinge, lunge
Episode 6: Fundamental movements, part 2: push/pull, core, high-impact
Episode 49: How to "listen to your body"
Blanche and Esther talk about the importance of creating attraction rather than adding restrictions to your goal setting habits
It's our 50th episode, and we could not be more excited!
We continuing the discussion from last week on listening to our bodies. This week we really want to address the things that get in our way and keep us from listening well. So today, we're identifying ways that our brains tend to drown out our bodies' signals so that we can be aware and replace these habits.
1:00 Weekly update
3:37 Why isn't listening to our bodies intuitive?
4:58 Overconfidence/Ego
6:10 Fear
9:53 Fear can amplify pain signal
11:15 Uncertainty
13:53 Negative self-talk
19:35 Need help managing these distractions? Maybe it would be helpful to hire a fitness coach.
21:51 Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!
Actionable Tip23:25 Esther's actionable tip is to identify the distraction
23:54 Blanche's tip is to research whether adding a fitness coach would be right for your fitness goals
Get Moving25:45 Neck mobility/shoulder shrugs
You always hear about the importance of listening to your body, but how exactly do you do that? Many times it feels like a "fold in the cheese, David" situation where it may feel like everyone talks about it, but there are no specific instructions on what exactly that means. Today, Blanche and Esther break down the concept and give specific questions to ask yourself to figure out what your body is communicating in relation to workouts, rest and nutrition.
01:50 EPISODE 50 giveaway headed your way!
2:50 Let's break down what "listening to your body" means
4:00 Practice with a mini body scan
4:45 Get specific
6:25 Practice to be proactive with injury prevention
7:59 Listen to your body for workouts
10:17 We do these check-ins to create individualized workouts
11:20 Questions to ask between reps during a workout
12:57 Questions to ask with regards to pain in a workout
14:17 Scale of pain
18:20 Listen to your body for rest
19:14 Questions to ask about adding rest into your schedule
23:33 Listen to your body for nutrition
23:49 Questions to ask surrounding food
27:28 The potential that our body is communicating food allergies/aversions
Get Moving
31:51 Bulgarian Split Squats + mobility
Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!
Related episodes:
Episode 4: Train your mind-body connection
Episode 19: Establishing a baseline for nutrition with Kat Benson, RDN
Episode 38: Mindset Mini: Nix the "All or Nothing"
Episode 40: Minimize the dose, maximize the results
Blanche shares the accidental and intentional births of her two youngest sons to wrap up our birth stories on the podcast this week.
Blanche shares the story of the birth of her first son as part of our series that focuses on how each birth is unique and transformative.
Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!
Esther kicks off the next mini series sharing her birth story. We are excited about sharing each of our stories and showing how all births are different and special.
Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!
We have FINALLY brought the long-awaited behavior-based vs. outcome-based goal-setting episode. So strap in, and get ready to define what each is and the role each plays in establishing goals and accomplishing them.
02:17 Which one is our favorite?
03:01 How to recognize outcome-based goals
03:48 Factors that outcome-based goals do not take into account
04:21 Outcome-based goals are great for specific time periods but not sustainable
06:26 Pitfalls of outcome-based goals
10:52 How to recognize behavior-based goals
Actionable tip of the week
15:27 Esther's tip is to evaluate your outcome-based goal and establish behavior-based goals to help you accomplish along the way
16:26 Blanche's tip is to download and dive into the free Rooted Strength Coaching Goal-Setting Worksheet
Get Moving
17:16 Bulgarian Split Squats
Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!
Related episodes:
Episode 31 Consistency is Queen
Episode 37 Goal Setting: From Intention to Implementation
Blanche and Esther talk about how to navigate big thoughts and emotions surrounding motherhood and mental health after one year of living in a post-pandemic world.
Walking through the transformative time of motherhood is so special and life-changing, but sometimes, it can feel like you're unsure of which step to take next. That's why we build a birth team of essential, trustworthy individuals who help you mentally, physically and emotionally through pregnancy, birth and postpartum.
So let's talk about who that would be in our March mini episode: Build your Birth Team
01:08 What is a birth team?
03:11 Doula
05:40 Chiropractor
07:55 Physical therapist
08:59 Fitness professional
09:44 Acupuncturist
10:42 Photographer
12:04 Why do you need a birth team?
Actionable tip of the week
14:03 Research who you would be interested in adding to your birth team
Get Moving
14:55 Side Lunges
Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!
We're taking a break from talking about tailoring our workouts to emphasizing the importance of choosing the right fit for your birthing needs. So let's talk about how to choose a birth provider? How do you know whether an OB or midwife or some combination of the two is right for you? Well, let's talk about it!
1:36 Weekly updates
7:24 Types of birth providers
8:55 Types of births as factors in this decision
9:19 Every birth is natural
10:44 You want a birth provider who you trust
12:00 Questions for providers
Find Blanche's extensive list of questions for your birth provider here
21:24 Feel the freedom to change providers at any point in your pregnancy
Movements of the week:
22:41 Wall slides and pull aparts
Connect with us by following on IG @blossomstrongpodcast
Thanks for your patience after a week without episodes. We're back and ready to talk about how training goes beyond the type of workouts you select.
Though we normally think about nutrition, rest and resistance as key factors in muscle growth, it all starts a step before. Today, we talk about how to use heart rate training to measure and increase aerobic capacity.
01:21 Weekly update
09:11 Aerobic capacity precedes muscle growth
09:21 What are aerobic exercises
10:52 Quick breakdown on how your body transfers oxygen to muscles for growth
12:11 We want our muscles to be our limiting factor when we're strength training. we don't want our muscles to be our limiting factor.
12:42 What is heart rate training?
14:28 Heart rate zones
14:30 Heart rate training based on 220 minus your age multiplied by .6 (adapted from Coach Annie Miller's take on Joel Jamieson’s “Ultimate MMA Conditioning)
17:04 Heart rate training with Mafetone Method based on 180 minus your age and adding in personalized factors (want to see those qualifiers in detail? click here)
20:40 Mindset of training a specific heart rate zone and aerobic capacity rather than intensity
23:30 Movement of the week + Actionable tip
Take your pick of Heart Rate Training method and add 20 minutes of staying in your heart rate training zone
Connect with us by following on IG @blossomstrongpodcast
and remember to leave a review to be entered into the end of the month giveaway.
Lordy, Lordy, looks who's forty episodes into our podcast!
So to kick off this episode Blanche and Esther are going small.
You read that right. We're talking about how to effectively use your time and energy by using the Minimal Dose Effect.
Weekly personal updates
00:50 Esther's surviving the move
03:46 Blanche's new addition to the family/gym updates
06:23 Today's focus is on the Minimum Dose Effect
07:39 Wait, what is the Minimum Dose Effect?
08:50 "The only reason we workout is to give our body an opportunity to recover" - Annie Miller of Active Life Coaching
9:47 Recovery is where we make the gains
10:02 Exercises that don't quite fit the Minimum Dose Effect and the consequences they can leave
11:04 Going hard all the time can leave us telling our bodies what to do instead of listening to our bodies and growing
11:31 Taking the days off helps a focused mind and ready body
12:57 Quality recovery helps you grow steadily
13:31 Wait, what is recovery: sleep, diet, stress
14:37 Thinking about adding more high-intensity to your workouts? Focus on well-rounded workouts
15:30 What about the times I'm feeling strong and want to up the intensity
17:57 Practical ways to control your workouts and intensity
Actionable tips
19:55 Assess your stress and change your workouts to reflect the level of stress in your life
21:19 Evaluate whether your high-intensity workouts align with your long-term goals
Get moving
23:07 Step-ups
Connect with us by following on IG @blossomstrongpodcast
and remember to leave a review to be entered into the end of the month giveaway.
Just as you would set a specific time period aside to train for a marathon, swim meet or championship game, the nine months of your pregnancy can be seen as a training stage in and of itself. Blanche and Esther break down how general fitness and prenatal fitness differ, how your training will prepare your body for giving birth and how to mentally and physically set aside time to "prehab."
It's 2021, and we here at Blossom Strong Podcast think that this year you deserve better than the toxic "all or nothing" mindset. So let's talk about not only how to say "thank you, next" to that form of stinkin' thinkin', but also what use instead to replace and replenish our lives.
1:02 The "all or nothing" mindset is not beneficial in fitness
1:49 Just because your brain thinks it needs the "all or nothing" doesn't mean our bodies agree
2:26 The "all or nothing" is fear-based, but we want to take the fear out of focus.
3:42 We workout to give our bodies a chance to recover and rebuild gains, but "all or nothing" actually loses gains.
4:54 Identify replace and conquer fear-based mindsets.
5:10 Replace "all or nothing" with...
5:27 Being present
6:10 Move with the body that you have today.
7:02 Some is better than none. Count those small wins.
8:05 Consistency is more important than draining completely in the "all or nothing"
8:34 Practice gratitude
Actionable tip
9:37 Answer the question, "What would it look like to practice 'some is better than none' in our workouts this week?"
Get moving
9:56 Dips
Coaching and Training updates
12:15 Blossom Strong one-on-one coaching opens this week. For more information, check out Blanche's Roosted Strength Coaching Website
Connect with us by following on IG @blossomstrongpodcast
and remember to leave a review to be entered into the end of the month giveaway.
Do you find yourself a classic New Years' resolution setter who regularly loses your resolve? Blanche and Esther talk about how to make
Weekly updates
1:01 Blanche's update
3:53 Esther's update
7:50 Intention to implementation
9:05 Make specific goals: example "I want to drink more water"
13:50 Making behavior-based goals leads to long-term results
14:44 No goal is too small - make your goal manageable
14:59 "Find immensity in what they call insignificant"
16:01 Praise the process
Actionable tip
19:02 Ask the W questions as you start to set specific goals (who, what, when, where, why)
Get Moving
21:33 Single-leg deadlift to hip opener
Connect with us by following on IG @blossomstrongpodcast
and remember to leave a review to be entered into the end of the month giveaway.
Welcome to the first podcast of 2021! Blanche and Esther are back from winter break and ready to answer your questions!
Weekly updates
00:57 Esther update - official unofficial planner of Blossom Strong Podcast: Rad and Happy Planner
03:08 Blanche update
07:49 Podcast update
Fall/Winter Q&A
09:59 Are there any natural remedies or stretches that are pregnancy approved?
14:15 What is an appropriate amount of weight to gain in pregnancy?
20:12 What are good resources on how to use exercises to repair diastasis recti?
Reach out to Blanche for information on her coaching through diastasis
Diastasis physical therapist Munira Hudani: Top 10 Reasons Why Your DRA Is Not Getting Better - And What to do About It
24:48 “Are there small things I can do to help speed recover along so that I can go back to a fitness routine?” And follow-up question: “Will my life ever feel normal again?”
Get Moving
34:54 Bridges
Connect with us by following on IG @blossomstrongpodcast
and remember to leave a review to be entered into the end of the month giveaway.
Related episodes:
Episode 15 Core health in postpartum
Episode 14 Core health during pregnancy
Episode 13 Core health before baby
Thank you for joining us on this wild ride of a year that we've called 2020!
Blanche and Esther are taking a sec to sit with you on their last episode before Christmas break. It wouldn't be 2020, if we didn't include in our discussion dumpster fires, needed rest and goals for next year. Hope you enjoy our last casual convo of the year, which is basically an extended weekly update and throwing out ideas for 2021.
You made it to our third and final episode in our Healthy Holiday Habits miniseries! Way to go! We know this time of year can be tough, but Blanche and Esther talk strategies for having a resilient mindset and finishing out the year well.
01:59 Remember that the holidays can be broken up
04:39 Slipping up does not make you a failure. Avoid overly-critical, negative self-talk
09:26 Motivation is a muscle
Internal and external motivators: Find your why
Tackle the holidays with a plan and a workout program
Find exercises that interest you. Bring the fun in functional fitness.
You don't have to do this alone. Join the girls from Blossom Strong Podcast. Check out Blanche's waitlist for Blossom Strong Coaching and Rooted Strength Coaching in the Spring
Related Episodes:
Episode 31 Consistency is Queen
Episode 29 Burn bright not burnout
Episodes 23&24 Motivation through words
Episode 12 How to build a workout
Episode 4 Train your mind-body connection
Welcome back to the second of our three-part mini-series on keeping up healthy holiday habits!
02:00 Exercise can look different around the holidays
02:08 Look for ways to exercise with family
02:48 Change your schedule to get in a workout by yourself
03:44 Include restorative workouts to release street, sleep better and pour back into our physical and mental stress
04:32 View holiday workouts more as maintenance than crushing a goal
06:40 Use what you have at your fingertips
07:55 If you feel like you need to take equipment, travel light
08:49 Esther's workout travel essentials
09:44 Blanche's workout travel essentials
12:38 Move with us this month with the Rooted Strength Coaching MOVEmber challenge through Nov. 30
Related episodes:
Episode 32 Healthy Holiday Habits: Part 1, The Menu
Episode 25 Home Gym Essentials
Why do we often see holiday foods and fitness goals as competing rather than contributing to enjoying our holidays? Blanche and Esther talk about practical strategies to align the foods that you want to eat with the foods that fit your goals, how to take control without depriving and the importance of balance.
01:08 Weekly update
07:09 Counting calories
07:33 Fight the mentality behind "I have to workout to eat ____" or "I have to earn the calories I'm about to eat"
11:25 Foods does not take away from your value as a person. You are more than the foods you eat.
12:27 Empowering ways to take back control of holiday eating
13:00 Bring a side dish that aligns with your fitness goals
16:12 Being mindful of eating to cope with big emotions
17:40 Is coping through food in that moment aiding in long-term health?
19:21 Feel the freedom to say "no thank you" to food pushers or grazing
22:52 Cherish and celebrate food as a tradition or history or representation of something that is more than the calories it contains
26:21 Give yourself permission to dismantle any sort of negative emotion tied to that food
Related episodes:
Establishing a baseline of nutrition
A snack state of mind
Do small, daily workouts pay off in the long haul, and are they sufficient enough to build strength? Blanche and Esther talk about keys to consistency, the benefits of a steady routine of exercise and how to navigate the mental battlegrounds of missing workouts.
01:06 Weekly update
09:50 Rooted Strength Coaching MOVEmber challenge: Sign up for the free 5-min daily movement challenge here Sign ups open the whole month of November
16:00 Does taking 5-minutes a day really do anything for our physical goals?
20:50 Shortening workouts can give us freedom when we are in seasons of high stress, burnout, recovery
21:51 Consistency helps us grow and build for a long-term goal
24:00 Building consistency goes beyond physical fitness
24:20 Consistency gives opportunities to practice, practice, practice
29:30 What happens if you get to a day where you cannot complete or straight up skip a workout?
31:50 Consistency leads to a lifestyle of health and fitness
32:00 Behaviroal consistency research by Robert Cialdini
When things are up in the air and seems like everything is out of control (aka all of 2020), we want to focus on how we can center ourselves through fitness as a form of self-care. Blanche and Esther talk about how exercise and movement can produce physical, mental and emotional benefits as we navigate through stress and close out this difficult year.
00:51 Weekly update
01:46 Sign up for MOVEember - a free daily 5-minute fitness challenge with Blanche at Rooted Strength here
10:53 The physical benefits of fitness to aid in self-care
15:22 Best quote of the episode comes from Olaf
18:26 Meditation through movement
21:00 Finding your flow
27:29 The power of attaching a feeling to an intention, thought or action
34:15 Blanche's actionable tip: look for workouts to include into your routine that enable you to practice a state of flow
35:50 Esther's actionable tip: make concept of releasing negative emotions and picking up positive emotions practical through visualization
38:03 Video of women acting as influencers
Let's be real. 2020 has been a doozy. If there ever was a time we'd feel the results of burnout, we're putting our money on the fact that this is it.
So how do we know if what we're feeling is being #momtired or maybe getting into the murky waters of burnout? Blanche and Esther dive deep into how to recognize, avoid and prevent burnout.
01:02 Weekly update (long because it's been forever)
01:37 Blanche's new ideas for Instagram @blancheschuchardt. plans a return of daily movement for November
09:39 Blanche gets a new protein shake
17:17 Quick overview of burnout
17:45 Physical signs of burnout: exhaustion and fatigue
19:42 Mental signs of burnout: excuses, obligation, expectations
22:05 Emotional sign of burnout: emotional exhaustion of feeling drained, detached, sad
24:23 Blanche's webinar on how to Cultivate a Resiliant Mindset signup here
27:02 Why is recognizing burnout important?
29:51 Questions to ask yourself to see if you are experiencing burnout
35:09 Burnout prevention
38:33 Esther's recommendation for more information on burnout Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success
45:22 Practical applications
You have a new baby, and you miss being able to move your body in ways you never thought twice about before. Blanche and Esther talk about how to slowly rebuild your ability to do twists, inversions and overheads to prepare you for daily life and stabilize your muscles so they are prepared to get back into working out.
01:30 Twists: Don't make fear your focus. Focus on moving with intention.
02:03 Miss our postpartum episode on Postpartum Core? Check out episode 15 for more information
03:30 Think about practicing movements to emphasize connection rather than a hardcore cadio, high-intensity workout
04:39 Open book/Clamshell
06:31 Side Oblique Sit
09:38 Half-kneeling banded lift
10:46 Standing banded rotational twist
11:39 Russian Twists
15:00 Inversions help build strong neck, shoulders, back while providing relief of tension
15:44 Bridges
16:21 Downdog variations
19:48 Overheads
20:40 Pelvic alignment and overhead press
26:05 Shinbox flow
27:56 Turkish get up
Blanche and Esther talk about incorporating twists, inversions and overheads in pregnancy
Twist it. Invert it. Overhead it?
No, this is not a knock off Bop it commercial. We're talking about low-impact exercises in our second Seasons of Strength series, which follows a particular exercise, muscle group or concept throughout the preconception, pregnancy and postpartum stages.
Check out our first episode of the series as we introduce the value of twists, inversions and overhead exercises.
03:15 Why should we use twists in our regular workouts?
04:17 Russian twists
04:38 Bicycle kicks
04:56 Windmills
05:57 Medicine ball slams
07:01 Inversions
08:24 Headstands, handstands, forearm headstands
09:04 Down dog
10:27 Overheads
10:57 Overhead presses
11:39 Overhead push press
12:49 Overhead carry
Home sweet home gym.
So let's talk about building a home gym. Where do you even start? Blanche and Esther kick off their fall 2020 episodes with budget-friendly essential equipment for stretching, cardio and resistance workouts. Hear what pieces they think are the most bang for your buck so that you can build gains while keeping that bank account fat.
This is it! Last episode of the summer, and we are finishing up strong.
Blanche takes to the mic to share what the mantra "rooted and resilient" means to her and how it motivates her to do the hard things.
We can't believe that the summer is already almost over. Esther and Blanche are wrapping up the last two episodes of summer with their favorite motivational words, phrases, quotes and mantras.
Esther starts first sharing what the word "endure" means to her and the motivation that she gets from the quote "The legs feed the wolf."
Taking to your messages and texts to answer your questions with our very first Q&A! We had so much fun tackling a variety of questions from birth control to working out with kiddos in quarantine.
00:45 What is your likelihood of getting pregnant each month?
04:32 Do birth controls increase/decrease or not affect your chances of pregnancy?
Two rescourses to follow for more information on all things fertility related: Dr. Jolene Brighten Instagram account @drjolenebrighten and online at drbrighten.com. Also Lisa Hendrickson-Jack of the Fertility Friday Podcast Instagram account @fertilityfriday
09:10 How do I overcome the initial fear/shock/insecurity of finding out you're pregnant?
13:32 What is a reasonable expectation for a new mom to have about her ability to workout?
17:47 Is there a good timeframe to start working out after giving birth?
21:26 Do you suggest any specific diet for gaining strength back after baby?
Best postpartum recipe resources we've seen: The First Forty Days and Lily Nichols' Real Food Postpartum Recovery Meals
24:11 What is the best workout to strengthen your pelvic floor again after baby?
27:45 How can you adjust workouts when your joints are affected by relaxin during pregnancy?
30:40 How does working out affect breastfeeding?
33:24 How long should you wait in between birth and your next pregnancy?
36:34 How do we incorporate fitness into crazy days with littles, especially in this covid quarantine world?
Our favorite snacks: the breakdown.
We have been waiting for this episode for SO LONG. So let's talk about how to go from staring at a fridge hoping that snacks would somehow manifest themselves (only to reach for a bag of fried or sugary empty calories in the pantry) to setting aside foods that can easily be paired together to help you achieve your fitness goals.
01:40 Choose snack foods that align with your fitness goal
03:52 All goals are valid
04:26 Blanche pairs fat and carbs for long energy days
05:09 Fats are friends AND food
06:53 If you're adding protein and carb to your snack, make easy proteins available. Be creative with smaller proteins that you already had in the week as a meal.
08:45 Prep snacks ahead of time for pantry and fridge
09:10 What do you do if you are still hungry after eating your snack that you set aside?
09:35 Eat when you're hungry. Stop when you're full
09:55 When do you know if it's time to increase snack portions?
10:17 Add a different macro to your snack because your body may be craving something your originally planned snack is not covering
12:37 What are your favorite snacks, Esther?
12:40 Veggies and hummus
13:05 Meat and cheese rolls
13:12 Cottage cheese
13:41 Oatmeal, rice pudding, arroz con leche
14:05 Homemade guac and salsa with bean chips
14:20 Watermelon with all the fixings
14:38 Bone broth
14:57 Infamous green smoothie
15:50 Gas station option of beef jerky and bar for on-the-go snackage
17:00 What are your favorite gluten-free, egg-free, dairy-free snacks, Blanche?
17:23 Dark chocolate and nut butter
18:18 Gluten-free toast with banana slices
19:12 Chia seed pudding with almond or oat milk
19:37 Siete chips with Cashew queso or chicken salad
20:15 Pickles
20:43 Banana oatmeal muffins with almond butter
21:09 Collagen protein shake
Three cheers for snacks!
Too often these quick bites get a bad rep as mindless eating when instead they should be celebrated for their ability to hold us over between meals and provide boosts of energy in the day.
In this episode, Blanche and Esther talk about mindsets they have adopted to make snacking an intentional choice that aids in achieving fitness goals while keeping our mindset in check and being kind to our bodies because remember, girl, you're not just a looking like a snack. You're the whole meal!
02:29 Calories are not the enemy
05:47 Easy access to snacks
06:02 Take an inventory of every single food in the house
06:31 Make sure those snacks align with your goals
07:45 Why can't I just eat what I have in the house and then start again with new foods?
08:24 Finite amount of willpower - use it well
09:43 Curate a space that is safe
13:15 Set out a snack box
16:08 Start small
16:20 Sub out foods to help you attain your goals
18:06 Starting small is still starting
Here at Blossom Strong, we love food.
And we are all about talking about gleaning purpose out of the things we consume. No matter what our history and past is with food, we all consume proteins, fats and carbohydrates to live. On this episode, Blanche and Esther sit down with Kat Benson, RDN to talk about how food can help us accomplish our goals in fitness.
03:47 Food is neutral - there are no "good" or "bad" foods
05:33 Macros create our food
05:54 The purpose and benefits of carbohydrates: quick energy
06:55 Protein: helps us feel full
07:30 Fats: aid in hormones and helps us stay feeling full
10:07 How pairing certain macros help us achieve different goals
13:48 Have kindness toward yourself and your food choices
16:36 Health is not just physical. Health is the complete physical, mental, social and emotional wellbeing.
18:05 What is the importance of drinking water?
20:54 Are we eating for two when pregnant?
24:10 Balance the amount and nutrition of foods while breastfeeding
29:30 Should I limit my caffeine and coffee intake while pregnant?
31:40 Our bodies crave different nutrient to help sustain us
34:55 Avoid cravings by eating balanced, eating more and eating fewer highly sweet options
38:00 Reframing the way we talk about foods as accomplishing our goals rather than being "clean" or "good/bad" for us
38:40 Easting food is not a moral choice
42:00 The importance of helping promote a healthy relationship with food for our children
42:53 Pose positive outlooks and opportunities to involve your children in food choices and preparation
47:10 Establish five goals that you want to accomplish and align your eating choices to make those goals a reality
52:00 The power of making food choices
52:36 Have specific questions for Kat? Find her online at www.unlockednutrition.com, on Instagram @unlockednutrition and on YouTube, or connect by sending her an email to kat@unlockednutrition.com
So nice, we recorded twice. We're continuing our love for movement through the summer with Part 2 of our favorite summer exercises. This week, Blanche takes to the mic to share her favorite lower body and upper body workouts from warm-up to cool-down.
01:05 Blanche is turning 30 and defining goal
02:04 Goal 1 squat body weight by the end of 2020 +
02:17 Pull ups + doing pushes really well
04:00 Start with mobility/warm-up
04:07 Shinbox flow
04:24 Hip circles
04:52 Banded lateral walk
05:06 Single-leg pulses
05:30 Occasionally add in rocking tripod flow + rocking child pose
05:48 Workout #1: lower body supersets or circuits
06:20 Squats + hip thrusts
07:02 Deadlift variation - Romanian deadlift or Sumo deadlift
08:09 Lunge to balance
09:05 Workout #2: upper body workout
09:41 Pushups + lateral raises
10:58 Bicep curls + tricep kickbacks
11:19 Ending it with handstand practice
Texas - where the summers are hot and the workouts are even hotter. Blanche and Esther are sharing their favorite summer workouts with y'all. So break out the water bottles and workout playlists, and let's get moving.
01:38 Esther's favorite summer drills
01:58 Toe taps
03:17 Calf declines/raises and holds
04:17 5-10-5 running drills
06:12 Esther's favorite workouts to combine together
06:23 Hex bar deadlifts plus
08:55 Box jump
09:41 Knee to elbow + Kick through or animal flow + dead bugs
12:07 Summer water exercises
12:27 Treading water while holding a brick
12:38 Kayaking
12:42 Esther's trying to convince herself to open swim in the bay
Your fitness doesn't disappear suddenly the moment labor begins. Today Blanche and Esther walk through how the opposite is true: You can feel empowered, momma, to prep your body through exercise for the intensity of labor and the physical demands of early postpartum.
They talk about building everything from the ground up - literally - and what it looks like to strengthen your legs, glutes, lower and upper back, core, and shoulders in the motherhood transition.
Welcome and weekly update
07:09 If giving birth is called a marathon, how do we train for birth and baby?
09:15 Breakdown of the body parts
09:25 So what's the deal with squats in labor prep?
10:01 Do squats help with quicker birth times?
14:47 Alternatives to squats
14:56 Squat to box
15:08 Hip hinge
15:45 Wall sits
16:57 Complementary movements for legs/glutes/lower back
17:08 Bridges
17:30 Lateral walks/leg lifts
19:33 Brief note on exercises for core
19:53 Strengthen arms and shoulders in pregnancy for caring for baby after birth
20:40 Should we overhead press in late pregnancy?
22:45 Rows
23:12 Bicep curls
23:57 Lateral arm raises +movement/resistance
24:37 Arm slides
26:00 Banded pull-aparts
27:22 Add in practicing labor positions as movements into your workouts/warmups
30:37 Learn to relax muscles in prep for labor with v-sits
32:32 The importance of strengthening your mind to prep for baby
"Will my core ever look the same after having my baby?"
Whether you've outright asked the question out loud or it silently ruminates in your mind when you catch a glimpse of yourself in the mirror, your journey to rebuilding your core starts with mindset and movement.
Blanche and Esther talk about mental strategies paired with movements to show kindness to your changing body through the motherhood transition.
Welcome and weekly update
09:08 It's all about balance
13:25 investing in strength rather than aesthetics
19:12 Adapting the mental strategy of kindness toward your body
19:49 Be strategic about the progressive movements you plan to rebuild your core
21:56 What is diastasis recti?
26:26 What is not considered diastasis?
30:09 How do I increase functional strength with diastasis?
30:59 "Finding your fence" - defining the difference between coning as constructive feedback and coning as a warning side that you're putting excess pressure on your abdomen
35:21 List of movements to get familiar with when rebuilding your core
36:11 Deadbug
37:33 Holds
37:48 Heel Slides
38:12 Supine Marches
38:27 Pelvic tilts
39:40 Standing Marches
40:00 Off-set Carry (rack carry, farmer's carry, waiter's carry)
40:17 Side Oblique Sit (the "down" position seen in the first 7 seconds and as a rest in between side plank progression)
41:03 Side planks
Don't just show off that bump, momma. Stabilize it!
This episode, Blanch and Esther follow the transformation of your core from preconception into pregnancy. We encourage you to check in with your mindset toward your ever-changing midsection and what exercises and movements will help in your pursuit of core strength and stabilization. So tune in as we talk about belly bands, coning and go-to core workouts in pregnancy.
Welcome and weekly update.
06:04 Introduction of a healthy mindset toward your core in pregnancy
09:03 What's the deal with belly bands?
13:32 Addressing feelings toward your changing core and body image
14:59 Mindset toward diastatsis recti
16:12 Mindset toward stretch marks
18:32 Get familiar with adjusting your workouts
19:10 Esther and Blanche's experience with rowing as an example of how adapting which workouts will benefit change from mom to mom and pregnancy to pregnancy
21:48 Visual example of coning
23:03 What is coning?
25:39 Reminder to maintain engagement throughout day-to-day activities rather than solely focusing on coning during exercise
26:43 What do I do if I see coning while working out?
32:49 What exercises should I do for strengthening my core?
33:00 Wall sits
34:03 Squat to box
34:55 Farmer's carry, overhead carry
36:47 Pallof press
37:52 Marching holds
39:31 Connection breaths
NEW SERIES ALERT!
We are super excited to introduce our new series that narrows in on an topic from the perspective of someone who is preparing for a baby, pregnant and postpartum.
To kick it off, we're zeroing in our focus on the mindset and movement to help us in our pursuit of having a healthy core. Why not? What other section of your gets more attention from prepregnancy to postpartum?
We are laying the groundwork for what we will build on in our core health in pregnancy episode (which will go live on June 24) and then close our series out with an emphasis on preparing and rebuilding core health in postpartum (which will air on July 1).
Also, we recorded while it was raining in Corpus Christi. So an added bonus to this episode is that you get calming rain sounds as you listen along to Blanche and Esther delving into the function and importance of building a strong, stable core.
Welcome and Weekly update
5:19 Introduction of new series
6:51 The core is the face of the motherhood transition
7:41 What is the core? (cue Esther's terrible Sherlock Holmes accent)
8:54 What is the core's function?
10:04 Stability is strength
11:02 Having a healthy relationship with the aesthetics of how your stomach looks
12:00 Mindset check-in
Ok. So let's get down to basics. What exactly are reps? What's the difference between cardio, strength training and HIIT workouts? Blanche and Esther break down the ins and outs of creating a workout step by step ramping up with a warm-up, setting goals and intentions for your fitness, getting your heart rate up with various types of exercise, cooling down and establishing rest days.
Welcome and weekly update
08:30 Let's start with a warm up
11:50 What is the difference between static and dynamic stretches?
13:30 Set your goals and intentions for your workout
16:00 Holistic fitness - the marriage of movement and intention
17:28 How to have successful weight loss goals
18:42 Different categories of workouts
18:53 Circuit training
19:05 High Intensity Interval training
20:02 Strength training
20:28 Sprints/endurance workouts
21:30 Group fitness classes
21:47 Cross-training workouts
24:30 Introduction to reps, or repetitions, and sets
26:05 Including density in your workouts
27:46 What is volume in relationship to exercise?
29:24 The importance of cool down
33:37 Why should we include rest days in scheduling our workouts?
Cue "the more you know" rainbow. We have been counting down the days until we could release this episode, advocating for every woman to take control of their pelvic floor health through 1) education and awareness, 2) decision-making based on facts rather than fear and 3) exercise to strengthen all muscles in our bodies
Blanche and Esther welcome Dr. Rebecca on the podcast to talk about pelvic floor health and how it relates to having stronger, healthier bodies. Take this episode as an invitation to sit in and join the conversation as we ask Dr. Rebecca generalized questions on how to find the right specialist, how our bodies change through pregnancy and postpartum, what are the myths surrounding what is "normal" after birth, what exercises benefit our pelvic floor and how EVERYONE can benefit from pelvic floor education in our individual journeys of maintaining whole health and fitness.
02:15 How is visiting a pelvic floor therapist different from an OB visit?
05:48 What can people expect on their first visit to a pelvic floor physical therapist?
08:37 What are some physical cues that our bodies are telling us that it might be time to visit a pelvic floor pt?
10:24 How can we vet different pelvic floor pts and determine whether a specialist is right for us?
14:25 Should menstruation be a reason to reschedule a pelvic floor exam?
15:27 how do virtual appointments work?
17:28 The anatomy and function of the pelvic floor
21:05 Why is it important for people who are pregnant and postpartum to engage their pelvic floor muscles?
25:57 What is "normal" after birth when it comes to the pelvic floor?
29:47 Why is pelvic floor rehab important after c-section births?
33:41 What is prolapse? Is there hope after being diagnosed with bladder or rectal prolapse?
41:33 What are common exercises for strengthening the pelvic floor? Are Kegels the way to go?
45:12 How would visiting a pelvic floor pt help those who are between pregnancies or are thinking of becoming pregnant?
47:54 Have specific questions for Dr. Rebecca? Find her online at www.ladybirdpt.com or on Instagram @ladybirdpt
Blanche and Esther continue where they left off last time reviewing the general timeline of postpartum while remembering there is no timeline for fitness. So what does fourth-trimester recovery look like from weeks 3-12? Stressing the fact that every individual body recovers at its own pace, Esther and Blanche talk about how to introduce movement back into the swing of things after your baby arrives.
00:58 Overview of the initial postpartum weeks 3-5
01:00 A brief description of lochia
05:23 Indicators that you may need to slow down more
06:35 Your body is not on a timeline
07:22 Mantras to recite during postpartum:
"My body is strong."
"I am surrendered."
"I am doing the best I can, and it’s enough."
"I am confident."
"I feel at home in the body I have."
"As I progress in intensity, I listen to my body and yield when I need."
"There is no timeline for fitness."
08:02 Reconnect to our body to start the rehab process
10:35 Using diaphragmatic breaths to help physically, mentally and emotionally
11:59 Add in restorative movements plus diaphragmatic breaths to connect to your body: heel slides, supine marches, glute bridges, child pose
19:53 Overview of weeks 6-12
20:30 Esther's story on delaying a return to working out past the 6-week postpartum "all clear"
22:50 Transitioning back into fitness requires both your body and brain bring on the same page
25:18 The focus of weeks 6-12 is to rebuild the strength and function of our core
27:21 Practice body awareness: questions to check in on how you're doing throughout the day
29:01 Don't force progression where your body isn't ready
Ok. So you had your baby. Now what?
Blanche and Esther walk through the expectations of how your body and mindset continue to transform and adjust to being a new mom. What does that look like for rest, nutrition and moving in the first two weeks after baby is born? Tune in to this week's episode to find out.
Welcome and weekly update
01:43 Want to know more about Blanche's personalized small group pregnancy coaching online? Check out www.strongmomma.fitness
07:00 Overview of postpartum timeline
08:14 Moving past the fear of working out while pregnant
10:45 The importance of rest in the first 2 weeks of postpartum
13:46 Finding alternatives to fitness when your body needs to recover
17:40 Set up a postpartum care team
19:38 Add quality nutrition for rebuilding your body in postpartum
20:48 Three resources Blanche and Esther recommend for nutrition:
- "The First Forty Days: The Essential Art of Nourishing the New Mother" by Heng Ou
- "Real Food For Pregnancy" by Lily Nichols (We also recommend checking out her blog posts on Real Food Postpartum Recovery Meals with 50 free recipes and freezer tips)
- The Postnatal Depletion Cure: A Complete Guide to Rebuilding Your Health and Reclaiming Your Energy for Mothers of Newborns, Toddlers, and Young Children by Oscar Serrallach
26:33 Balancing good food choices instead of placing restrictions on refueling
28:32 How to pick up and move well while protecting our bodies
28:56 Exhale, engage, exert
31:27 Modeling gentleness and recovery for older kids watching mom go through initial postpartum
Happy Mother's Day! As we near the celebration of all you mommas do for your kids and families, Blanche and Esther recognize the impact that you are making in the little movers in your lives. This episode highlights how you can incorporate fitness in various different stages as you and your child grow through pregnancy, postpartum, littles and big kiddos.
03:13 Starting a legacy of fitness begins during pregnancy
07:40 Teaching and modeling what recovery and rest can look like in initial postpartum
09:30 Mirroring the stage that baby is in
10:33 DNS baby motor development
13:50 Finding moments, using creativity to add movements that are fun to do with baby
16:28 Games that you can do with young kids for fitness
16:51 San Antonio Family Support Collective workshop: Thriving Together Fitness Play and Stretch
21:50 Start the discussion with older kids of how to be physically and emotionally strong and what that looks like
24:05 Teaching kids how to be on the same team as a family and support and love each other
Raise your hand if you need a little sexual healing. Esther and Blanche talk about the symptoms of a weak pelvic floor and what exercises, stretches and movements we can incorporate into our workouts to rebuild strength. Pain in sex and leakage are widely talked about, but do you know about tailbone pain as an indicator. And more importantly, do you know what movements help release and strengthen your pelvic floor?
Find out more in today's episode.
Weekly update
5:55 What is a tight pelvic floor?
08:26 Symptoms of a tight pelvic floor
14:55 Movements for pelvic floor
15:04 Deep squat
16:34 Happy baby
19:50 Happy baby variations (feet propped up on the couch)
20:30 Child pose
21:30 Puppy pose
22:34 Esther's earworm of the episode: "Sexual Healing" by Marvin Gaye (the original is something powerful but Esther's favorite cover by Hot 8 Brass Band is here)
23:05 How/when to implement these movements
25:00 Switching up your workouts if you feel tight pelvic floor symptoms
26:33 Heart rate training for running
32:40 Visit and vet pelvic floor physical therapists if you find you need help with a tight pelvic floor
34:05 Blanche's recommendations for pelvic floor physical therapists
Dr. Holly Hernandez, PT, DPT at Lotus Rehab (based in San Antonio). Find her on Instagram at @lotusrehab
Dr. Rebecca Maidansky, PT, DPT at Lady Bird Physical Therapy (based in Austin). Find her on Instagram at @ladybirdpt
Welcome and weekly update
01:08 How do you say Blanche's last name?
06:46 What is push?
09:07 Pull as the counter to push
12:35 The core goes far beyond 6-pack abs
14:50 Functional core movements: anti-rotational, rotational, extension, curling
30:02 High-impact
Need ideas on how to incorporate these movements in your workout? Check out these videos below for form and variations of push/pull, core and high-impact exercises.
Push
dumbell floor press
half-kneeling push out
incline press
calf raise
Pull
bicep curls
banded half-kneeling rows
banded face pull
Romanian deadlift
Core
offset farmer's carry
suitcase carry
waiter carry
pallof press
heel slides
deadbugs
side plank
slow ab lower
High-impact
burpees
boxjumps
skips
Welcome and weekly update
Want to check out what Blanche is reading? The Ruthless Elimination of Hurry by John Mark Comer
07:39 Start of two-part series on essential movements
09:16 Blanche's history of how the role of fitness changed
16:42 Squats, squats, squats, squats, squats
18:44 Squatting in pregnancy looks different for different people
26:26 Hinge
30:16 Lunge
36:16 See you next week for Part 2
Need ideas on how to incorporate these movements in your workout? Check out these videos below for form and variations of squat, hinge and lunge.
Squat
- bodyweight squat
- paused bodyweight squat
- tempo squat
- goblet squat
- offset squat
Hinge
- glute bridge
- glute bridge march
- elevated glute bridge
- kettlebell swing
- kickstand deadlift
Lunge
- runner's lunge
- lunge flow
- walking lunge
- weighted lateral lunge
- lateral step-ups
- transverse step-ups
- reverse lunges
Welcome and weekly update
03:32 Train your mind
03:48 Create tailored workouts to prepare for baby
05:15 Reevaluate workouts and having the freedom to adjust or rest
06:24 Focusing of eccentric, isometric and concentric holds within movement
08:42 Take the opportunity to slow down and engage with our body/check on form
10:42 using mantras to enable your mind
12:03 Meditating on gratefulness
15:20 Train for birth with mind-to-body connection
16:29 What is diaphragmatic breathing?
26:42 What is connection breathing?
28:39 Connection breath or sucking in gut?
32:08 Using connection breath as core exercise
34:53 Connection breath exercise and questions
37:31 We'd love to hear from you. Follow us on Instagram @blossomstrongpodcast or send an email to esther@blossomstrong.com or blanche@blossomstrong.com
Resources mentioned:
Diaphragmatic breaths
Connection breaths with Blanche
Activating transverse abdominals with connection breaths *we don't advise the abdominal tuck at the end for pregnant mommas or anyone who just had a C-section but definitely try the supine position to help feel the connection
01:30 Meditating on truth
02:44 Giving yourself permission to find joy
03:58 Identifying trauma
04:50 Journaling to process emotions
05:20 Setting mental practices of limiting screen time
6:01 Bringing out beauty through creativity
08:50 Grieve things that have changed
09:01 Resources for pregnant and postpartum women in light of COVID-19 (see link/information below)
10:43 Creative solutions as birth plans change due to pandemic
16:28 It's OK to take time to adjust to new normal without throwing in a workout on top of everything
17:34 Fill time in your schedule with new workout program or fitness practice
19:14 Get creative with family fitness
Resources + Workouts Below
Evidence Based Birth
free crash birthing class along with a free resource page with research, updates, online classes and more.
San Antonio Birth Network Virtual Doula Support Hotline:: 210-802-6117
Group Fitness Classes
- Down Dog app (Esther's choice for new yoga practice) app is free through May for everyone and free for healthcare workers, teachers and students through July 1.
- 60 Free At-Home Workouts from Girls Gone Strong, here.
Blanche's workoutsThese workouts are taken from my self-paced, online programs. If you want more info on what all these programs include, go to my website, www.strongmomma.fitness
Taken from Bumpfit, Stage 2, Week 22
Tempo Squats | 10-12 | 4
Weighted Squats | 10-12 | 4
Frontal Raises | 10-12 | 4
Banded frontal pulses | 10-12 | 4
Walking Lunges | 10-12 | 4
Taken from Momfit Stage 1, Week 8
Kickstand DL | 8 per leg | 3
Single Leg Glute Bridge | 8-12 per leg | 3
Single Arm Floor Press | 8-12 per arm | 3
BW Squat | 10 | 3
Lateral Raises | 8 | 3
00:22 Welcome back for episode 2
00:45 How you doin'?
05:15 Fitness cannot guarantee a fast labor
09:10 The importance of relaxation and release, not just strength training
10:18 Fitness cannot guarantee little weight gain
12:45 Strategies to navigate weight gain
20:04 Fitness doesn't guarantee fast recovery
24:14 Overview of the tissue-healing process post-birth
33:45 Fitness is one factor in retaining whole body health
35:03 Want to interact with us? Follow us on Instagram at @blossomstrongpodcast
00:06 Introductions
06:05 What does "Blossom Strong" mean?
10:21 Why is movement/fitness important to pregnancy and postpartum?
13:07 Thinking of baby as a workout partner
16:06 Move for recovery postpartum
18:14 Give your postpartum body grace
21:19 Working out as a form of self-care
25:33 Welcome to our tribe