FitMama: Recent Episodes
Jen Oliver
Being a FitMama all begins with love. Loving self care for the body you have and strengthening your core from the inside out. Mind and Body inspiration, education and motivation for you to live a life you love in a body you love, for life!
Hey Hey FitMama!
Today I bring you the brilliant mind behind the podcast “A Cup of Dri, Adriana Mastronardi!
In this chat we don’t just talk about tracking macros (though we do…the what, how, when, why of it all) but we talking about feeling sexy as women as we age and how what we eat and what we do with our minds, bodies and spirits all relate to feeling that sexy vibe.
We talk about routines and how morning workouts allow us to stay consistent with the things that make us feel good daily one day at a time. Trusting yourself to set a routine and then actually following through.
How do we keep ourselves motivated? Adriana answers this and so much more. She outlines what helped her get started on the habit of doing workouts in the morning. She gives tools and ideas that will help you towards your goals regardless of what they are. Not a morning person? She will give you a way to conquer this thought.
She is a longtime friend of mine from Canada and a fellow coach who works with women to reach their goals and set them up for success for feeling sexy in their minds and bodies as they go through their lives.
Have questions? DM her on Instagram for a Complimentary month of Coaching. Ask her how!
Tag us on Instagram and @FitMamaPodcast and ask us or let us know where you are listening from!
Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!
Hey Hey FitMama!
Today I have a brief solo episode to share with you the concept of NEAT (non exercise activity thermogenesis). What is it? How does it help us? How can we get more? What are some examples of NEAT and how do we incorporate these into our lives for the many health benefits associated!? I share it all in today’s show. Have questions? Tag me on Instagram and ask me!
Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!
FitMama!
If you are pregnant and may have a c-section (1 in 3 births end in this surgery) or you know someone who is or has had one, tune in now and share!
Do not hesitate to pass this episode along or listen multiple times! Janette Yee (@askjeanette on Instagram) is spilling all the goods with us in this episode to help prepare and heal from this physical injury in the best way possible.
Janette Yee is a Perinatal Athletic Therapist whose goal is to completely redefine the current state of public C-section healthcare. She treats pregnancy like the ultimate endurance sport, and C-section like a season ending injury - from which every woman can recover, safely and simply.
Janette and I cover so much ground in this episode and she doesn't hold back on her recommendations and explanations of how to not make this a season ending injury. We talk about preparations and core work, we talk all about scar massage and self-massage for scars and we talk about when to do what, how to do it and what we can expect!
Don’t miss this important episode and don’t forget this is applicable to all injuries or surgeries in the abdominal and torso area, including breast surgeries and hysterectomies, removal of cysts or polyps, etc. that involve scar tissue being created (for our benefit!) and how to handle it so that it does not hold you back in life!
Through her social media platforms, free workshops and professional lectures, Janette is an internationally recognized advocate for women’s perinatal healthcare.
You can find Janette on Instagram @askjanette and TikTok at @askjanette and her YouTube channel has you covered!!
She has included free resources for you and the FitMamas in your life, so don’t hesitate to check out her
- C-section Hospital Checklist before you go!
- Safety First: 3 Cesarean Scar Massage Principles when you are recovering from a C-section or surgery scar. Start now and it’s never too late!
Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!
FitMama, I am so excited today to bring you one of my all time fave humans, author, coach, mom and my friend, Marni Wasserman of The Ultimate Baby Podcast with Marni Wasserman.
Marni is a wealth of information and we talk about how we both used to be vegetarians, how her understanding and implementation of nutritional practices has changed since she was a vegan and vegetarian chef and baker. We talk about picky eaters and baby’s first foods and important things to think about when making meals for yourself and your family.
I still make her gummies in batches that last a couple of weeks, thanks to her, they are made of bovine gelatin and tart cherry juice and a couple other ingredients and they are so delicious and nutritious. You can find them in her recipe book, A Real Treat.
You can find her info and links to her books and podcast on her site: https://marniwasserman.com/
Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!
As an extension of last episode (What I do in a Day) I take you through my current supplements and things I take in addition to my food and exercise that I talked about last episode.
I share what I am doing in my current day to day and how things may change depending on the day.
This does not provide any medical recommendations and it’s a must that you confer with your health practitioner before taking anything I recommend.
I want you to hear what I take so that you can get a better understanding of why I am taking what I am taking and what it is for.
I share specific brands and products and I finish with a list of my fave current podcasts for metabolic health, nutrition, and a FitMama lifestyle.
Here are my top faves right now and links directly to them on Apple Podcasts:
- The Dr. Gabrielle Lyon Show
- Well Beyond 40 with JJ Virgin
- Everyday Wellness with Cynthia Thurlow
- Optimal Protein Podcast with Vanessa Spina
- Huberman Lab with Andrew Huberman
- The Ultimate Health Podcast with Jesse Chappus
- The Ultimate Baby Podcast with Marni Wasserman
Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!
FitMama!! This episode brings you a glimpse into my life! I share my fitness and nutrition and recovery with you today.
I share what works for me with my current life situation, my previous back injury and how it has influenced my fitness, mindset and health habits over the last 10 years since my injury.
In this episode, my main goal is for you to consider how things in your life are set up and how incorporating fitness and healthy habits can fit into your daily life. What are some non-negotiables in your health? I share a few of mine in the area of sleep, daily movement and recovery.
Please share this episode with a FitMama in your life!!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!
Today you’re in for a great episode with Kate Laird of Love Your Body Fitness. A boutique gym for live and online workouts that will remind you how good it feels to be you!
Kate just endured a double hip replacement surgery and we talk about recovery (from birth or surgery!), pelvic health, safe core fitness, mindset and so much more!
Definitely visit her on Instagram at @loveyourbody_fitness and @lybfitness_online
And tell her you heard this episode for 2 weeks free!!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots
FitMama, this is a treat today to have the Confident Teen Coach, Kristi Simons. This conversation will get you thinking and offer you some insight into your child or teen, as well as yourself! So often we don’t know how to help our kids because we weren't taught the tools to help ourselves growing up. We talk emotional regulation, how to slow down and connect to ourselves and how we can support our kids in their regulatory capacity. Kristi shares incredible tips, tools and support on her podcast, The Confident Teen Podcast. Find her and follow her wisdom and inspiration on Instagram.
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots
Hi there FitMama, I am so excited to talk to you about one of my fave topics which has been under some scrutiny in the last years regarding habit change and it’s Motivation! It is a big topic and one that I go into at many angles.
I share tips and ideas around getting to your “Why,” which is the deep driver for your motivation. Motivation is an inside job. Today on the Work IN to your Workout, I explore this concept in depth. What is your motivation? What inspires you? This is the first line of my TEDx talk: How to Love Yourself to the Core
What is your WHY? I suggest 8 things on this episode from Spiritual to aesthetic to health to financial and family. Figure out yours! Tune in today and share this episode with a friend who is looking for motivation!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots
Hey Hey FitMama, I have an amazing guest for you today; parenting and relationship coach, Diane Sorensen! Diane had gone on a personal development journey over 20 years ago when her daughter’s mental health crisis had her looking at things differently. This opened up a whole new world to Diane that led her to become a coach and certified hypnotherapists to help her clients the way she knew would work. From the inside out. In this episode, Diane shares her wisdom on what’s happening when we resort to yelling at our kids or partners, what we can do about getting triggered, how to implement healthy boundaries and what exactly is the Drama Triangle and it’s alternative, the Empowerment Triangle.
We had a great conversation that opened my eyes to ways in which we aim to cope with feelings and emotions instead of processing them in a healthy way. I know you’re going to love this pod as much as I did and I can’t wait to hear your takeaways FitMama!
You can find Diane Sorensen online in her Facebook Group, Instagram and Her Website. As well, she has included a free gift for the FitMamas! Ready to face what’s going on and reinvent yourself? Diane has the tools and support for you! Download your free gift HERE.
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!
Hey Hey FitMama, I have been having so many questions from my DMs asking about how to stop cravings for habits and foods that we want to stop doing. How do we stop! Well, managing cravings is easier than you think. It needs to start with wanting to change something that isn't working for you. Spending too much money? Eating foods that are not serving you? Drinking too much? Skipping workouts? I know, I know, it's tempting, but you know how much better you will feel when you don’t give in. I go into detail for these 20 simple ways to support you in managing your cravings, regardless what the craving is for!
- Awareness
- Distraction - replacing - modifying
- Mindfulness (yoga, journaling, breath awareness)
- Cleaning /Declutttering
- Exercise (esp outdoor walks)
- Outings/day trip/make trip plans
- Reading/learning
- Time with kids
- Cooking/meal prep
- Time with partner (intimacy) or self intimacy time
- Creativity (writing, art, music, dance)
- Therapy/coaching
- Breathwork
- Meditation or prayer
- Go to sleep
- Eat enough protein each meal 30-50 g and healthy fats will keep you full longer (no blood sugar ups and downs)
- Limit sweets to special occasion
- Don’t buy foods that you overeat
- Make a short term goal to work towards
- Tracking goals for short term and choosing manageable ones
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Book in a call or breathwork session with me here!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!
Hey Hey FitMama, I am so grateful to bring you my incredibly inspiring and informative interview with international keynote speaker, Erin Stafford. Erin shares with us what the Type A trap is and how to avoid burnout. This is a very real situation to consider when striving and driving forward in this life we live as FitMamas! Erin has an assessment in the book, which is also available on her website here to have a clear view whether you may be headed towards burnout. And these are not all things you would think of right away! Erin also takes us through her 5 mindset shifts that will allow us to not only see things from a different perspective but also find actions that support us out of the burnout track and back on track to thrive. Please share this episode with someone who will benefit and please subscribe, rate and review the FitMama Podcast.
You can find Erin on Instagram and her website. Feel free to reach out and say hi to her! Follow her for more burnout and tips for avoiding the Type A Trap!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!
Hey Hey FitMama, today I am sharing some facts and opinions comparing and contrasting therapy and coaching.
Have you ever worked with a coach or therapist?
I share some benefits to each modality and how I have used both at different times for different purposes.
I love the work I do with my clients as a coach and I share some ways we work together to support your goals!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!
FitMama! On today’s episode I have the brilliant Dr. Jen Newell. Dr. Jen is a seasoned skin strategist who adores addressing dermatological concerns. She offers next level support for patients by resolving their skin issues from both the inside out and the outside in. In addition, she wants to obliterate the mainstream habit of marketing beauty by preying on women’s insecurities.
Creating bespoke care plans for every unique patient is her happy place. Moreover, she loves witnessing how a change in a person’s skin health becomes reflected in their confidence and as a result considers it a great privilege to be able to help in that transformation.
Today we talk about many skin topics such as how to choose a sunscreen, what creams and skincare protocols to use, how to know what’s right for your skin, what Dr. Jen’s thoughts are on societal pressures regarding aging, teen skincare, root causes of skin issues and so much more. Don’t miss this episode and share it with a friend!
Find her, follow her and send her a message here on Instagram, she has an amazing store of products at her SHOP and here is her website for Connected Skin and Health.
Here is a special code: FITMAMA for everything at her shop!!
Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!
Hey FitMama! I am here for you today with some real talk on habits and behaviors in our regular routine and looking at:
- What are they and how do they affect us (Shopping, drinking, gambling, coffee, procrastinating etc)
- Are they giving or taking from us? (Which one more?)
- Do they serve us? Maybe they did in the past but they no longer do. Take stock.
When it comes to how we spend our time “working,” or “escaping,” or “self-care,” or “mom time,” or “wife time,” what are we doing that feels like we do it and we can’t stop? It lifts us in some way but really goes against our goals? Online shopping? Scrolling? Quick fixes? Drama? Stress? Drinking or drugs when you know it's not healthy? It’s giving us the dopamine hit we desire. Or lighting up that part of the brain. We try to stop and it feels hard or we give up and erode our self-trust.
Is there a habit that is getting in your way? Take a life/time audit and track what you do all day to notice any patterns of addictive behaviors (don’t hide from the subconscious ones that we do without thinking).
- Notice (time audit)
- Stop
- Go for 30-100 days
- Feel. Do the work. Recovery awareness of self and CBT
- Reintroduce if desired and feels safe
- Record and remember
- Engage in life. Notice. Want to escape from your life?
Noticing is both first and last. Are you living a life you want to escape from? This is something to be aware of. Otherwise these addictive behaviors can pop up out of the blue or have been there for years or even decades. No judgment!
I hope this episode opens up some new perspective for you. Please send me a note!
jen@fitmamaforever.com and Come find me on Instagram!
Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!
Hey FitMama! I am super excited to bring you one of my fave teachers and practitioners on this planet and that is Laurie Anne Briere! Laurie Anne is a somatic practitioner, Transforming Touch® therapist, and student of Somatic Experiencing®.
Her mission is to support humans in reconnecting with the body’s primary language, the language of sensation and emotion, so they can expand their nervous system capacity, cultivate a felt sense of safety, and experience more joy and presence. She trusts that given the right space, time, support, and permission, our bodies can complete the responses that might have been thwarted. After studying birth psychology, childbirth education, and interpersonal neurobiology, she now specializes in working somatically with pre- and perinatal trauma to support the healing of our earliest imprints.
Healing early trauma allows us to move through the world feeling safe, protected, seen, heard, and loved. Her approach is trauma-informed, strength-based, and attachment-based. She is a mentor for me in my trauma-informed breathwork course by Pause and Samantha Skelly.
Find her at her website and on Instagram! Laurie Anne is a wealth of information and wisdom, tune in now and share this episode with someone you love! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!
FitMama, Hola! I have spent more than half of last month traveling and in this episode, I share my experiences and my story of traveling around the world with my kids when they were 2&4 years old. We shared all our pics and still continue to on our instagram @theoliverstravel where you can find our pics from Taj Mahal, Melbourne, Sydney for New Year’s Fireworks, the Northern Australia beaches of Noosa, the wine region of Marlborough, New Zealand and Dubai before hitting Portugal and Spain and after hitting Hong Kong and Vietnam.
This was while my husband was on sabbatical from his position as the Men’s Basketball Coach at a Canadian University and we did 3 months of working online and living in California and then 3 months working online while traveling west with stops in Hawaii and Fiji and landing back in Toronto on my younger daughter’s 3rd birthday. We traveled to 3 countries on her 3rd birthday, getting home to be with family. While it was a whirlwind, it was one of our best memories and the pictures still jog their memories. The stories forever stay and they see themselves as citizens of the world.
Their knowledge of geography and history are so beyond my comprehension, I am continually impressed. In this episode I share what we learned about in Peru and how I learn so much from my kids. Hiking with them into Machu Picchu was incredible on so many levels. I then share how I spent 7 days in Mexico prior to our family trip. I went solo for work and personal time. A hat free trip for the most part and it felt great. Also how I felt stepping away from technology when I traveled. Which doesn't always happen except on the plane.
I also drop the exciting news that I am hosting my first FitMama FitGoddess Retreat in Palm Desert, CA. More info to come but it’s September 19-23 and you get to stay in a luxury hotel and participate in hiking, amazing meals, rest, swim, breathwork, jacuzzi, massage, reiki, card reading, fireside night time sound bath, yoga, walks, gelato, and lots of down time and rest as well. This will be active and relaxing at the same time and will leave you feeling refreshed from the inside out! I can’t wait to meet you in person and spend time together! Please fill out your info on this Google Form so my team and I can send you info when it’s ready. But SAVE the DATE, September 19-23. Come in early and leave late. Fly to PSP, and I got you from there! VIP stuff for those that are early or stay late.
I promote the OURA ring in this episode and I want to thank them and here is $40 USD off if you choose to buy one. I love mine. I also encourage you to get my book or buy it for someone in your life who is pregnant and would benefit from reading it (everyone!) it's not just for moms. The Love FitMama Way: Transforming the Core of Motherhood. I also talk about booking a call with me, and I want you to. My link is HERE. Book in NOW.
Tag me online @lovejenoliver and @fitmamapodcast and show me where you’re listening from. Also please subscribe on Spotify or Apple, rate and share this podcast with someone who you know will benefit. And who do you want to go traveling with and where!? I have you pondering this question in this podcast! See you online FitMama.
FitMama, I have a treat for you today! I brought on the brilliant minds behind The Dirty Laundry Podcast, Co-Hosts Amanda Silver and Alex Howard are talking about all things separation and divorce. With a strong belief in ditching the stigma and bringing information to the masses, they are on a mission to normalize separation and bring some levity to this difficult process. We did just that in today’s interview with laughs, stories, serious talk and awareness about this often (and unnecessarily) shameful topic that is a part of reality for many FitMamas.
My sister Alex Howard and I are children of divorced parents and her co-host Amanda Silver has gone through the divorce process and these two have made it their life’s mission to ditch the stigma attached and make the experience a better one for their clients. Both women are family mediators who are leading experts in this area and are all about alternative dispute resolution and using the tools of communication, active listening, and probing questions to allow parties to explore their grievances and decide upon an agreement together. Separation can be a most difficult and confusing time for an individual and their families, and these two hope to alleviate some of that stress through their roles as Family Mediators.
Have questions or want to reach out to them? Hit them up on Instagram at https://www.instagram.com/dirty.laundry.podcast/ or contact them individually.
You can find them at Amanda’s practice: https://www.foresthillmediation.com/
Alex’s practice: www.midtownmediation.ca and subscribe to their Dirty Laundry Podcast YouTube Channel: https://www.youtube.com/@DirtyLaundryPodcast for many more Dirty Laundry topics, education and inspiration!
You will love this episode and the wisdom and brightness they share!
Hey FitMama, I am excited this week to bring you my interview with Dr. Hasan Merali, pediatric emergency medicine doctor and father.
We covered lots of topics from his new book: Sleep Well, Take Risks, Squish the Peas, which is all about secrets from the science of toddlers for a happier, more successful way of life. While this sounds funny and adorable (and it is, just read the book) it also really makes you understand how the ways of a toddler are to be emulated for a truly healthful life. The science and studies he shares in both the book and this interview back everything he claims and it all makes so much sense.
When we say our kids are our teachers, they really are! Let’s learn from them!
Hasan Merali, MD, MPH, is an associate professor in the Department of Pediatrics, McMaster University and a pediatric emergency medicine physician at McMaster Children’s Hospital in Hamilton, Ontario. He received his medical degree from Harvard Medical School and Master of Public Health degree from Johns Hopkins University. His research focuses on child injury prevention in low- and middle-income countries. He has published more than twenty-five peer-reviewed journal articles, and his writing has been featured in Science, The Boston Globe, NBC, CBC, and Popular Science.
His first book, Sleep Well, Take Risks, Squish the Peas: Secrets from the Science of Toddlers for a Happier, More Successful Way of Life, was recently published by Health Communications Inc. in March 2024.
Please go online and find Dr. Merali and all his wisdom. He is published in so many online and print publications and can be found at the following links:
Website: https://hasanmerali.com/
X: https://twitter.com/Hasan_Merali
LinkedIn: https://www.linkedin.com/in/hasan-merali/
Facebook: https://www.facebook.com/HasanMeraliMD/
Book: https://www.simonandschuster.com/books/Sleep-Well-Take-Risks-Squish-the-Peas/Hasan-Merali/9780757324710
Hey Hey FitMama you’re in for a treat this week. I have my friend Elysia Rotaru, Actor, Producer and Voice over artist. She is so talented and while has been at it for so long she’s just getting started in her career as a Mom of a 2, almost 3 year old. She is a wise, experienced woman in entertainment and also parenting consciously while finding her way in Fitness and health in her full life!
Born to Romanian immigrants and raised with help from her grandmother, Elysia Rotaru always had a love for creative achievement. She grew up speaking both Romanian and English, and as a kid she thought it was a superpower, and still thinks it is.
At the age of two, Elysia began training for what laid ahead in life. She started skiing when she could walk, was taught how to use tools and to fix things around the house, family camping trips taught her to respect the earth, and Army Cadets helped her develop survival skills. Later on, she learned how to help save the planet through beekeeping. Having also been a competitive classical pianist, she developed a lifelong passion for performance.
After turning her attention to the performing arts and graduating with a Bachelor of Fine Arts from Simon Fraser University in Vancouver, B.C., Elysia's acting career soared, landing roles in both television and film. Her credits include: Netflix’s Chip & Potato, Netflix's Kate, Disney Plus’ Turner & Hooch, The CW’s Arrow, USA Network’s Psych, FOX’S Backstrom, and ABC’s Motive. She can also be seen in numerous feature films including Buddy Games, Cold Pursuit, Dead Again in Tombstone, and Diary of a Wimpy Kid: Rodrick Rules.
Elysia has been making waves in the voice acting community, lending her voice to numerous projects. Voice highlights include: Black Canary in Warner Bros. Animation and DC Entertainment’s Justice Society: World War II, SHIELD Agent Alisande Morales in Marvel’s Play Avengers, Beatrice Villianova in EA’s FIFA series, She-Hulk in Marvel’s Super Hero Adventures, Sable Spirit in My Little Pony: Friendship is Magic, and Freya in the award-winning short film, FREYA.
Elysia has also voiced for Lego Star Wars, Nordstrom, and McDonald’s, and is the voice for CBS’ The Talk, Hallmark's Movies and Mysteries Channel, Fox Sports North, Paramount Network's Ink Master, and the 2018 Victoria’s Secret Fashion Show.
When not on set or in the voice booth, Elysia has taken to working behind the camera to produce short films such as The Wall and award winning horror comedy FWD, which has been recognized at film festivals worldwide. Elysia is also recording her new podcast, “YOU DID IT!”, where she will discuss gadgets, gear, goodies and guidance that can help parents and their babes on their cool, crazy, and beautiful journey.
Elysia currently resides in California with her husband Ryan, daughter Nova, and dog Rocky and look forward to daily adventures in parenting and life.
Elysia’s links:
Go find her now!
Instagram: https://www.instagram.com/elysiarotaru/
TikTok: https://www.tiktok.com/@elysiarotaru
YouTube: https://www.youtube.com/channel/UCWd0oTeZbIto6-05TlbmiNQ
You Did It! on Spotify: https://open.spotify.com/show/3ZBrTTWYGOYYGgX4WR8fAN?si=48a9a1d599f541a8
As always, feel free to book a free call or a free breathwork session with me or send me an email to jen@fitmamaforever.com to share your story. I read every email and I will reply!
Hey FitMama! This week I have a very special guest on the podcast, my very own FitMama!!
It’s the first time I have interviewed my mom on my pod and she’s visiting me in LA from Toronto so I took the opportunity to do so. This week I have been doing live 60 minute breathwork sessions with her and she has been loving it!
We got so caught up talking about other things we didn’t include her breath work experience but I will get a clip of her and share with you on socials, so follow me @lovejenoliver and @fitmamapodcast so you don’t miss that!
In this episode my mom shares her early life being born in a small town in the former Czechoslovakia and what it was like to immigrate to Canada at age 11 as a single child with no siblings not knowing a word of english. She shares my birth story and some elements of my youth and how it was to witness her grandchildren being born. We speak about her fitness journey and her life’s journey as a single mom to four kids and her favorite times as a mom. She shared what she thought I might do once I grew up and as well as what she’s looking forward to in her own personal and professional life going forward.
This is a fun episode for me to share my own Mama with you.
I hope you enjoy it!
As always, feel free to book a free call or a free breathwork session with me or send me an email to jen@fitmamaforever.com to share your story. I read every email and I will reply!
Hey FitMama,
This week I am so grateful and excited to have an amazing guest on the show, Alla Shashkina, a running coach, fellow trauma informed breathwork facilitator and breath science practitioner. As you already know, I love breathwork, the science behind it and even taping my mouth to sleep (iykyk)! Alla and I have a great chat about what she means by The Quiet Run and why she created it. I love what she stands for and I know for a fact that being out in nature, while running or walking has so many benefits for us, not just physically but mentally also. When was the last time you went out for a good run or walk and came back thinking, “I wish I didn't go?”
Alla answers all my questions about when to run, how to start running as a beginner, is nose breathing while running best and questions about footwear, running surfaces and motivation to go for a run. Alla shares her story about how she got into running and how it helped her with her mental health as a single mom moving to a new country and working a full time job. Alla has run many marathons and races all over the world and is an inspirational running coach and mentor.
At the core of The Quiet Run™ Method is breath science, mindfulness, mind-body connection, and meditation. Alla is a long distance runner and views running as a powerful healing modality that, combined with breathwork, can amplify its effects. Anyone can experience the joy and ease of running.
Alla can be found online on her amazing instagram account: @thequietrun where she offers brilliant science and tools to support your running journey, her website: www.thequietrun.com
Where you can learn about her method and packages that she offers and she now lives in Encintas, CA she organizes weekly trail runs and incredible ocean dips where she teaches the practice of mindfulness, breathwork, and running. You can sign up on her website link directly here: https://www.thequietrun.com/event-details/the-quiet-run and she recently launched a quiz that can give you an idea about how working with her can help you improve your performance and longevity in running, click here for the quiz: https://www.thequietrun.com/the-quiz
Hey Hey FitMama,
This week I am bringing to you some nervous system regulation wisdom!
Jump into this episode for my tips and tools to get out of the sympathetic dominance many of us find ourselves in day to day and spend more time hanging out in your parasympathetic mode (rest and digest), why? Because it feels so much better! We can actually respond instead of react to things in our life from a place of calm.
As well, I give you some ideas on how to calm your nervous system and prepare it to actually digest the foods your eating so they can nourish your body and not leave you constantly hungry and rushing around in life.
I dive into what makes up the nervous system and how this pertains to your life!
Then, I go into what all the hats are and how constantly wearing hats all day without taking them off leads us to feeling too aroused in our nervous system.
Living a “hat less” life has many advantages and benefits our nervous system regulation.
Please take a moment to rate and review the FitMama Podcast and share this episode on social media or send a copy to someone you love!
Let’s live a “hat less” life together!
Stay calm and carry on…
Find me on Instagram @lovejenoliver and say hi!
Tag me on Insta referring to this episode and share yourself in a “hat free moment”!
Love, Jen Oliver
Hey FitMama, I’m back this week with a solo episode all about how to hold space, not only for others, but for yourself as well.
Often we are at maximum capacity in our time, energy and money available to give to others and yet we expect ourselves to be there for everyone and we end up giving from an empty cup.
This can be so easy to do and I feel like it’s easier now than ever.
Life doesn’t seem to let up and if we let it, home, work, kids, family, bills, friends, kid commitments and other duties can take over our lives, leaving us depleted and our mental and physical health can suffer as a result. Unless we have boundaries in place, we reduce our capacity to be able to hold space for others, and unless we plan for it, most often we help others before ourselves, leading to a lack of time, energy or money for self-care and holding space for our own need, wants and desires..
Let’s change this and give to ourselves by setting boundaries that truly honor our needs.
I give you my five top tools to make this an effortless process and then it will feel good to stick to these boundaries.
Hint: We can do it, but need to let go of our cultural and societal pressures to be everything to everyone and let go of the guilt and shame that comes with not being able to live up to that. Because it’s not reality! You can’t and don’t need to do it all FitMama, it just feels like you do sometimes.
Listen in now and reframe how you approach it and know that boundaries are the most beautiful thing you can give to yourself and others. Teach people how to treat you and how to support you, they want to learn.
Need a breather? Come breathe with me for free. Or book a time to chat with me.
Click here for a link directly into my calendar or email me here for more support.
In this week’s episode I dive deeper into where I have been the last few years mentally, emotionally, relationally etc. I go into detail about the dark time in my life I have just come out, how I went through the stages of grief, what helped me both stay alive through this, and what eventually helped me come out the other side.
I share my experience with somatic therapy which I will dive deeper into in a future episode, which led me to be even more focused on breathwork as a primary modality in my coaching and how listening to our body truly sets us on the path of self-discovery and ultimate self-knowing, self-trust and eventually healing.
Life is not always sunshine and rainbows and I admit to bypassing my feelings for years and engaging in a very strong “fawn” sympathetic nervous system response most of my life. This led me down the path of some toxic positivity which helped me cope with many traumatic moves growing up, but ultimately it did not serve me in the depths of despair. Sweeping feelings and emotions under the rug does not change them or make them go away (go figure), and they merely keep showing up in our lives in different forms, begging us to face them to ultimately heal them.
If you’re struggling, FitMama, you are not alone. You don’t have to go it alone. You are the only one responsible for facing all of these things, but you are never alone.
If you’d like to book in a private chat or a breathwork session with me, click here: https://calendly.com/jenoliver
To get a copy of The Love FitMama Way book click here: https://amzn.to/3uoc9XF
If you want to connect send me an email at jen@fitmamaforever.com or Find me hanging on Instagram @lovejenoliver
See you online! Love, Jen Oliver
Hey Hey FitMama, I am back!
This week’s episode is a solo cast with me, Jen Oliver sharing what’s been going on since our last episode aired over 3 years ago.
It’s been quite the ride!
I share some of my personal journey, what I have been going through and where I am heading.
I recap The Love FitMama Way book and what it means to me to be a FitMama.
FitMama is a mindset.
This episode shares some of the Innercise to your Exercise that I recommend to all my clients, listeners, readers and community.
This episode is the first of a 2 part solo series and more on my personal journey to come in the second part.
I am so grateful you’re here FitMama, we have so much to learn, explore and share together!
Catch me on Instagram @lovefitmama and grab your copy of The Love FitMama Way on Amazon today!
Send me an email and share your journey, all ups and downs are welcome here!
I can’t wait to hear from you - email jen@fitmamaforever.com
I love you!
Love Jen Oliver
This week’s episode features someone who I know you will love! Our guest is Dr. Michelle Peris, ND! This amazing FitMama has 2 kiddos of her own and is changing the narrative for how we approach our health.
Dr. Michelle Peris is the founder of a women’s community health initiative called The Wild Collective. This community medicine initiative involves women coming together as sisters in self-care! They discuss topics like their menstrual cycles, digestion, detoxification, mental health and so much more in a community setting where they hold each other accountable and share their ups and downs. Dr. Michelle is a huge believer that having a community like this in health care is the missing puzzle piece when it comes to adopting and maintaining healthy behaviors over time.
Dr. Michelle shares her education, experience, and wisdom on simplifying her patients as well as her own health and routine, harnessing her menstrual cycle to empower her with energy, and she shares things she has experienced in her own life that will certainly inspire you on your FitMama journey.
You can find Dr. Michelle on Instagram, Twitter, Facebook, her website, and Podcast. To learn more about The Wild Collective check here for more info.
Time Stamp:
1:00 - All About Wild Creative
4:00 - Impact of Social Support
8:00 - People Implementing her Recommendations
12:00 - Power of our Menstrual Cycle
16:00 - Intuitive Messaging
20:00 - FitMama AD - Dr. Michelle Peris
22:30 - Apps for Health and Fitness
24:00 - Working with Post-Partum Mom
28:00 - Managing Time of Being a Mother
32:00 - Simplifying Medicine
36:00 - Fasting
39:00 - Her Own Pleasure and Play
43:00 - Conclusion
This episode is loaded with nuggets of wisdom for women at all stages of motherhood and for those who don’t have children but still have a vagina! Join Kate Roddy and I as we chat Vaginal Self-Care and all the mind-body aspects of taking care of your own vagina.
Kate Roddy is a veteran orthopedic and pelvic floor physiotherapist and creator of The Kegel Release Curve. Kate is the mama to two of her own and has much experience and wisdom she is imparting in this episode.
Kate believes that blood flow is vital for achieving orgasm and healing our vaginas after giving childbirth. She also gives us the real scoop on what sex is like after giving birth. Our bodies have changed and are healing for 6-8 weeks. But generally, doctors do not go into depth on what sex is like after we’ve delivered and our healing process is taking place. Kate has some amazing tips for us FitMamas so tune in closely today!
Kate is a believer in you being the first one to explore your body after having a baby. What do your vulva and vagina look like? How is it feeling? She also shares in detail the benefits of perineal massage before and after birth. Kate created The Kegel Release Curve after her own pregnancy and this pelvic wand has some great features that others on the market don’t have.
You can find Kate on her website and Instagram! To learn more about her amazing Kegel Release Curve you can visit the website or Instagram. It was such a treat having Kate with us! I hope you enjoyed our chat as much as I did! Let us know what you think on FitMama Podcast Instagram!
Kate Roddy Episode Time Stamp:
1:00 - Kate Roddy's Work
3:00 - Results on Orgasms Research
6:00 - Achieving Orgasms
10:00 - Doing Pelvic Floor Contractions
13:00 - Touch and Confidence
16:00 - Stereotypes becoming a Reality
18:00 - Protecting Pelvic Floor Health
21:00 - Unclenched
23:35 - FitMama Way Ad
27:30 - Orgasm is a Way of Self-Love
29:30 - Post-Partum Orgasm
32:30 - Sex Positions
36:00 - Vaginal Care
38:00 - Power Back into Women's Hands
41:00 - Biofeedback
43:00 - Conclusion
Hi, Fit Mama our guest on the podcast episode is Dr. Katie Thomson Aitken, ND, author of Create Calm: The Professionals Guide to Overcoming Anxiety.
For Dr. Aitken, anxiety is not a fact but a response or reaction that occurs naturally to help and protect us. It should not be a permanent state, but a transient state. There are some things that people are anxious about that don’t go away which may give rise to a recurring anxiety state. We tend to get caught with our anxiety when we personalize the experience, such as saying “I have anxiety” rather than saying “This situation makes me feel anxious right now.”
To help create calm and attain peace, she discussed several concepts of her Tranquil Minds Method, such as living and building a conscious life, setting boundaries, practicing mindfulness, and the catch-and-release method.
Creating a conscious life- When we own the values we like for ourselves to have, determine for ourselves where we want to be at rather than looking at someone else’s standard, make that commitment to ourselves and work on the follow-through contribute a lot to our happiness and help ease with our levels of anxiety.
Setting boundaries- By asking ourselves “What do I want to get out of this?”, “How do I want this to go?”, “What stops it from happening that way?” or “What do I need to put into place to make this easier for me?” are some questions that can help us set our boundaries.
Practicing mindfulness- We can deal with stress and anxiety better. The first step to mindfulness is prioritizing ourselves and putting ourselves on the top of our very own list.
Catch-and-release method- For times we feel overwhelmed. The catch is when we look underneath that overwhelm to discover the abundance of emotions that are hanging out underneath and around this feeling of overwhelming. Next is to do the release. We would want to let go or process the situation.
We can do this by sharing it with somebody important to you or perform an intense physical activity. These things don’t change the situation and the feeling but they help in losing the intensity so that we can later on go back into the problem and solve it with a much clearer head.
Dr. Katie Thomson Aitken is a Naturopathic Doctor and founder of the Tranquil Minds Anxiety Program for Professionals with Anxiety. Having overcome Generalized Anxiety Disorder herself, she uses her education and experience to help her patients reclaim their mental health and their life. Her new book, Create Calm The Professionals Guide to Overcoming Anxiety makes the Tranquil Minds Method available to everyone. She believes you can create your own calm, from the inside out. You can connect with Jen almost anywhere online through the social media links on her website or email her. Timestamp:
1:00 - Professional's Guide to Overcome Anxiety Book
4:00 - Transition State
7:00 - Coping Mechanism
9:00 - Taking Responsibility instead of Blaming
13:30 - Powerful Statements to the Universe
15:30 - Concept of Conscious Life
17:00 - How People Define Value
19:00 - Idea of Resonance and Boundaries
22:00 - FitMama ADS
26:00 - Mindfulness
27:00 - Teach our own Ways on our List
31:00 - Easing Our Levels of Anxiety as a Whole
33:00 - Recommendations to get that first Domino
36:00 - We Need Support
38:30 - The Feeling of Overwhelm
42:00 - Catch and Release
44:30 - Conclusion
Jenn Sadai is a Canadian author and advocate using her talents and life experiences to inspire and empower women.
Jenn discusses her book about self-love and body image entitled the Cottage Cheese Thighs. She shared her long struggles with body weight, eating disorders, and self-esteem. For her, the scale played too much factor in how she was living her life until she finally let go obsessing with it. It changed her mentally, which was freeing even if it did not change her body. She accepted herself that she is indeed flawed but fit and fabulous, that it is okay to not fit into the mold of who she was trying to be, and that to be healthy is enough.
Jenn also talks about her upcoming book, which will be out in 2022, which will be about women who want sex. She wants to disprove the notion that women don’t need or crave for sex the way men do. According to her, women can be whoever and do whatever and not feel there's an image that they have to live up to. She’s looking to breaking the stereotypes that are being held for women.
She ended up the podcast with messages of self-love. For Jenn, everything comes down to self-esteem and how you handle a situation comes from how you feel about yourself. Your successful life becomes how you feel about yourself. So, love yourself and be good to yourself.
You can connect with Jenn almost anywhere online through the social media links on her website or email her.
Time Stamp:
1:00 - Her books that give inspiration to many
3:00 - Overcoming Fear in Releasing her book
4:30 - Challenges she faced
7:00 - Her Journey of loving her body
9:40 - Journey of Self-Acceptance
11:00 - Conversation of Feeling Something Good
13:00 - Disappointment
14:00 - Running
15:00 - Reprogram her Thoughts about her Body
15:43 - FitMama Way AD
19:00 - Book Publishing
21:00 - Keep Yourself Active
23:00 - Women Who Want Sex Book
24:00 - Normalizing Conversation of Sex to Women
27:00 - She Wants to talk about Race
28:00 - Learn from the people with Experience
30:00 - Love Yourself
31:00 - Conclusion
Let’s talk about sex FitMama! Get ready for this interview with one of my faves!
Alexa Martinez is a sex, love, and relationship by design coach and sex coach business mentor on a mission to reform sex education and sexuality expression across the globe. She helps liberate people when it comes to their sexual expression and helps them discover what their sexual desires are and achieve these and their other desires in life as a whole.
Alexa helps a wide range of people and uses multiple modalities and Alexa also can help you understand why you are not in the mood for sex. It might be because there are just so many other things going on in your life but the reasons can be much deeper for you not wanting to access and feel okay with experiencing pleasure. Because understanding what’s at play allows you to take control over how things progress so you can control the outcome.
One of the techniques that Alexa teaches is breathwork, which can help alleviate trauma by over-oxygenating the brain and body. She also shared that guided breathwork can also be incorporated in sex so that you can enjoy sex in a more tantric, more mindful, and more present way.
Alexa shares what got her into being a sex coach and how she believes that sex should not be on the bottom of one’s list because sex is a gateway and helps you access more who you are so you can be a better mother, wife, or anybody that you are, fully expressed, connected with herself and regulated in one’s own system.
One of my favorite resources (get your copy!) that Alexa shares are her Will, Want, Won’t List for couples or individuals to explore, which is a compilation of 300 items that you and your partner answer separately to crack each other’s desires. It helps a couple understand what each other wants to happen during foreplay, the sex itself, and the aftercare. The Want list includes what you desire to be done to you. The Will list includes what you will do for your partner in case your partner wants it, while the Won’t list is the hard limit and non-negotiable aspect of the list, wherein the boundary lies and it’s something you “won’t” do.
Alexa also holds the Sex and Love Academy, a 6-Week Transformational Program that will expand your sexual knowledge, improve your communication skills, and create the sex and love life you've always desired. Subscribe to join the SLA waitlist and to stay informed on when the doors will open!
You can follow Alexa Martinez on Instagram @thatsexchick and on Facebook and join That Sex Group to stay in touch!
Kim Anami, a sex and relationship coach and vaginal weightlifter, discusses the true power of sex and the benefits that come with being A Well-Fu*ked Woman.
According to Kim, there is an epidemic of sexually unfulfilled females in modern times. These women express this as feelings of anger, frustration, depression, and behaviors like overeating.
Sex is the greatest resource for rejuvenation and vitality. It improves one’s energy levels and mood. A woman’s marriage, relationship with her partner, and overall physical health can benefit from having regular sex (with a partner and/or herself). Moreover, partners who are active in sex can become a superpower couple as they become each other’s power source, and consequently, this impacts their relationship, family, and other aspects of their life in a positive way.
Kim also shared that a woman does not need a husband, boyfriend, or any sexual partner to be well-fuked. Just by pleasuring oneself thru meditation, masturbation or creation can make her sexually fulfilled and well-fuked.
Kim concluded that sex can be seen as a powerful tool, if not THE most powerful tool, in a woman’s personal growth toolbox, just the way we treat exercise, meditation, and diet.
Be sure to check out Kim’s blog and podcast page. More lessons about what sex really is, what we have not been told and other topics that discuss sex in greater, more meaningful depths can be found there, along with loads of her online programs available throughout the year, such as The Well-Fucked Woman, Sexual Mastery for Men, Vaginal Kung-fu, Sexy Mama Salon (for Holistic Pregnancy and Blissful Birth), G- Spot Ecstasy, and Coming Together (for couples).
Be prepared to get excited in this episode (I did!)
Today I talk about edging yourself towards orgasms and the many benefits to doing so. Not only the orgasm itself but also all the “foreplay” that can go into it, solo or with others.
In this episode, I talk a lot about body image and some new ways to look at the things we see in the mirror. Some new thought patterns and habit patterns can take you to new places with unconditionally accepting your body, loving it from the inside out, and outside in and honoring yourself and your needs daily.
Each of us deserves to feel pleasure and to prioritize it in our days.
Our intimacy with ourselves plays a big role in connecting with partners and plays a big role in all other relationships we’re in. Role modeling sex positivity and body positivity for our children is an opportunity we all have that will benefit each of us greatly.
Schedule in some time for pleasure, play, self-pleasure, and mirror gazing. Stare at your beautiful naked self in a mirror or take a few naked pictures of yourself and begin admiring yourself. Even closes ups of your vulva (yoni), especially at different stages of arousal and post orgasm. See the beauty and love what you see. This will enhance your pleasure!
While there are many benefits to orgasms, the best ones come not from forcing them. Don’t make sex or sexy playtime all focused on achieving orgasms because the anticipation and the buildup to the actual release feel oh so good as well.
Please share this episode with a friend today!
Reach out to me on social media to let me know how things are going for you or book in a call and let’s chat about it!
This episode with Marni Wasserman will inspire you and encourage you to dream big for your birth experience and stay the course when things aren’t going according to plan. Marni takes us through her the end of her pregnancy and shares her home childbirth experience and the unexpected ways that things panned out just as she had hoped for.
It’s natural for us as moms to give our power over to the doctors, nurses or midwives when it comes to crunch time in our birthing journey, but Marni shares candidly how tuning into her intuition, trusting her body and staying focused on her dream home birth kept her going when things looked like that dream wasn’t going to come true.
In this episode, Marni gives us the details on all different things that she did at the end of her pregnancy to get her baby to move into the birth canal for her big debut.
Marni gives us the real talk on how she almost had to birth in the hospital, why that was, what she did about it, and then what happened once she got the birthing show on the road.
Marni shares some essentials in her birthing kit, she shares her mindset and perspectives going into the birth, her support system and the birth team that allowed her to stay confident in her choices, how she got through almost 2 days straight of labor to deliver her babe in the comfort of her own home and what she has been up to the last few months as a new mom.
Marni is a role model for so many as she shares so honestly and in detail the ins and outs of her journey on her blog, Instagram and, I have her on the podcast for the first time when she’s pregnant a few months ago and she shares so much detail in that episode you will love it.
For more details around her pregnancy, birth prep, life as a new mom and more go to her new The Ultimate Baby Podcast and her also on her website and her IGTV
Dr. Jordan Robertson had 3 miscarriages before she got was able to carry her first baby to full term and it was devastating, to say the least.
She saw countless others go through similar experiences and as she started learning more about miscarriage and hormones she got clarity and started finding solutions for herself and her patients.
As a Naturopathic doctor and clinician who is focused on synthesizing the research that is available in women’s health and implementing it with those who need it most.
She sees gaps in our conventional medical system that isn’t addressing or preventing the very hormonal issues that are causing incredible amounts of pain and suffering for women.
Dr. Jordan describes what happens as we struggle to be and do all the things society wants for us and points out that it’s common that we burn out en route to reaching goals that we never really even decided we desired, but instead were “assigned goals”
Tune in today as Dr. Jordan describes this “urban woman bad behavior” cycle that we can fall victim to, which wreaks havoc on our hormones and leaves us struggling physically, emotionally, and mentally.
If you are struggling with PMS or have had miscarriages and don’t know why to tune in today and get the help you need and share this episode with someone you love.
Find Dr. Jordan on Instagram and join her Facebook group today!
Episode 105: What’s a Doula with Christa Ardelean
This week’s episode will leave you feeling empowered about birthing.
Pregnant women are consistently bombarded with fear messaging about the pain and suffering they are about to embark upon through labor, delivery, and raising children.
Christa Ardelean is a birth, sibling, and postpartum Doula and a childbirth educator. She is an advocate of empowered birth planning. Christa differentiates between the pain vs. the suffering we can experience on our journeys to becoming moms.
We talk a lot about the fear that surrounds birthing in our culture and Christa shares what she does in her role as a doula and explains what a doula can do to bring about a more comfortable birthing experience.
We go deeply into comfort measures and the research shows that oxytocin is released as a result of the mother feeling comfortable. We dive into some of these measures that can make birthing that much more of a delightful experience.
I am always encouraging moms to journal about the good, the bad, and everything about their birth experience.
Christa encourages this and goes on to say it’s normal and okay to mourn your birth if things didn’t go as planned and you still birthed a healthy baby. Let yourself be sad she says, I agree and know that processing these emotions is vital to mind-body health.
Please subscribe to the FitMama Podcast and please share this episode with 2 or 3 friends.
Thank you so much.
Find Christa on Instagram and Facebook and reach out to her with any questions!
This week’s packed episode features Jenn Pike, a Functional Nutritionist and Medical Exercise Specialist who shares with us her simplicity style wisdom, sharing with us how being healthy and fit does not have to be complicated.
Jenn shares the value of knowing what week of your cycle you’re in and how you can modify your lifestyle and behaviors from week to week to support performance, health, and recovery.
Jenn’s brilliant Synced program will have you feeling grounded, connected and clear on what your body needs from week to week to help it thrive!
She shares wisdom around the birth control pill, she relates her experience in fitness competitions and she shares her own lifestyle habits that keep her feeling at her best.
Jenn will inspire you to create more Simplicity and Ease in all you do just by listening to this episode and following her on Instagram and Facebook, listening to her podcast, and connecting with her via her website.
This episode will have you asking some good questions about how you really feel when you eat. Before, during, and after.
Dr. Kim Bretz, ND is a Naturopathic Doctor in Canada who is a passionate international public speaker and consultant on gastrointestinal health.
As someone who knows the pain of “IBS” and irritable bowels, I know the pain one can go through when it feels like anything you eat makes you bloated, sick, or constipated, or worse, running to every bathroom.
Kim talked about how eating foods should not feel and how to get to the bottom of some of the pain you might be feeling if you have gut discomfort. Kim shared her humor and passion and answers some key questions in the episode such as:
-What bloating is a sign for
-Why heartburn is happening
-Why we have to change pants by the end of the day
-What the physical pain and bowel changes are saying
Dr. Kim Bretz shares how the IBS world has changed and explains that 15-20% of the population are getting diagnosed with IBS. While IBS used to be recognized as a default gut issue when they didn’t know what else was wrong, now technology has afforded us the capability of understanding and testing specifics of the bacteria in our guts and now we can rectify the imbalance of the bacteria through diet and other interventions.
Deprivation is not the only way and Dr. Kim talks about reintroducing foods and how no foods need to be “off-limits” for life (other than allergies).
Get in touch with Dr. Kim Bretz, ND if you are having gut issues you can’t seem to solve. She will help you eat without pain! Find her and follow her hilarious musings on Instagram.com/drkimbretznd
Jummee Park, a spiritual feeder and medicine woman, shares the basics of what a chakra is and explains which colors are associated with each chakra.
- Root Chakra – Red
- Sacral Chakra – Orange
- Solar Plexus Chakra – Yellow
- Heart Chakra – Green
- Throat Chakra – Blue
- Third Eye Chakra – Purple
- Crown Chakra – Neutral
We dive deeply into this episode into the Root Chakra, the foundation, the all-important energy center that deals with the matters of safety.
All aspects of life whether it comes to love, fear abundance, scarcity, sex, our creativity, our power, our energy and so much more all begin within this critical chakra feeling safety at its vibrational core.
Tune in to gain understanding which chakras might be connected to any pain or frustrations you’re having in your body or life.
Jummee shares how food, mood, boundaries, safety, and curiosity all play an integral role in your health and well being.
Prepare to ask questions! Jummee will inspire you to go on an introspective journey and there is no better time than now!
JummeeJoy does her LIVE breathwork every morning at 8 am on Zoom Click Here to join daily and use the password 938298
Find Jummee online on Facebook, Instagram, and join one of her Saturday Cooking Club classes here!
Our purpose, motivation, clarity, and direction in life are being confronted more than ever before during these unprecedented pandemic times.
This week’s guest, one of the women I admire most on this planet, Dr. Meghan Walker, talks to us about her personal motivations, how she’s keeping her family healthy and ready for anything, her checklist of self-care behaviors that keep her grounded, as well as how she tapped into her own clear sense of purpose to step up in these uncertain times to provide tools, support, and community to allied health practitioners who need them more than ever.
Get her free Entreoplogy Time System to help you solidify your purpose: https://go.entrepologyperformancelabs.com/purpose-1
Dr. Meghan shares her own mindset that provides her the freedom to choose how she wants to show up each day in her own life.
As a mom of 3 girls, she shares how she and her husband are navigating their parenting and homeschooling duties while each building and supporting businesses of their own at the same time.
Meghan is an inspiration and it shines through in each moment of this interview.
Prepare to be inspired to be the Chief Cheerleader in your own life, by digging into the concept of YOUR purpose.
Dr. Meghan shares the multiple parallels between having a clear personal sense of purpose (that goes beyond the great purpose of parenting your children) and the health outcomes associated with tapping into your purpose each and every day.
Connect with Meghan directly on her social media channels,
Instagram: @drmeghanwalker
Facebook: @drmeghanwalker and
Twitter: @drmeghanwalker
Fuel your Purpose Driven Life with her proprietary women’s performance supplements, Badass Basics, at www.badassbasics.com and go to www.drmeghanwalker.com for more info on this Super FitMama.
Do not forget to subscribe to her fascinating and brilliant podcast, The Entrepology Podcast which can be found on all podcast outlets, as well as here on iTunes https://podcasts.apple.com/us/podcast/the-entrepology-podcast/id1212507113 and Stitcher: https://www.stitcher.com/podcast/meghan-walker/the-entrepology-podcast
Welcome to our 100th Episode!
In this episode, I invited my husband Chris on to have some open chats about the evolution of myself as Jen, wife, mother, and FitMama, particularly the last 15 years we’ve been together.
I thanked him publicly for his strength, support, and for always creating such safety and love in my life such that I could blossom and fulfill my purpose.
Chris is straightforward as always, he shares honest reflections and truths that I know you will gain wisdom from.
I shared openly about how I felt during some major transitions in our lives and though it was not easy at the time, I knew what was right for us as a family. Forthcoming open communication of my feelings wasn’t a strong suit for me for many years, grinning and bearing it was.
Chris points out that we’re not a “perfect couple” by any means and that it’s important to “say what you mean and mean what you say” in any relationship.
We go into how to play, creating safety, open-mindedness, curiosity, and suspending judgment are crucial aspects of allowing growth to happen in a marriage, and as well as in parenting.
We talk about our Tantra experience and you’ll hear Chris’ perspective on it.
I share that we’re working our way through the videos in Kenneth Play’s Sex Hacker Pro Program. We talk love and lust and generalizations and old shame stories around sex.
Don’t miss this episode and please share with a friend FitMama!
Download my “Worshipping Your Man” video and give some new things a go in the bedroom tonight!
Let me know how things are going for you!
Find me on Instagram @fitmamapodcast and @lovejenoliver
FitMama, this episode is steamy and eye-popping! Tune in to hear my shares from tantra and my suggestions for ways you can connect more deeply with yourself and your “person.”
Safety is the key to pleasure IMO and I share all the details about why and how in this episode. My man has made me feel so safe and I am so grateful for him!
We are wired as women to open up ONLY when we feel safe, let me help you with this!
I share some intimate personal details about my experiences and also share the last 3 of 6 “takeaways” from the tantra retreat my hubby and I attended in Northern Cali on Valentine's day before staying home became a way of life.
- Humming and sounding
- Receiving only/giving only
- Creating rituals, planning for it, making time for each other!
I share some key people I have learned from and you can too:
Kaleidoscope group – Alexa Martinez
Kenneth Play
Betty Dodson – Goop series on Netflix
Kim Anami – I love her Instagram great lessons
Hitachi magic wand vibrator
I chat about building anticipation by messaging on What’s App, I have my “How to Worship your man” video, setting up special times for you, breathing to elongate and get deeper orgasms,
I talk playing with a soft on vs. a hard-on and how to have fun with it all. Soft, squishy, in mouth, hands, playing in pants – remembering some things you did when you first got together, be playful FitMama!!
Check out this free download "Worshipping your Man"
Licking cock – have fun with it! Enjoy! Admire.
Take the time to stop while you have a chance and admire your person! Look at them and REALLY compliment them! Really look.
Wishing you and your beautiful yoni some Fun FitMama! Your man/woman/person is waiting for you to open up and enjoy some deep loving.
This week’s episode is interrupting normal content with THE focus of the times, the coronavirus and all things related.
Lisa, a TCM practitioner shares her experience thinking she had the virus and was quarantined for 9 days. She has worked with thousands of patients over the last two decades and shares with us what she did when she thought she had it and what we can all do to prevent contracting the virus.
From talking about whether hot or cold therapy is best, to treatments relating to movement, music or calming the nervous system, Lisa tells us it all!
It’s a global “yin” time is what Lisa has observed and she shares what the stillness can bring if we embrace it. We discuss how our financial choices are linked to our health and Lisa shares how our tongues can give us plenty of wisdom if we know what to look for. How do we know if the things we bring into our home are safe? Lisa shares her methods during quarantine and what we can all do to stay safe.
Ran out of hand sanitizer? Lisa offers a recipe for a DIY version and shares what is best to wear for protection if you go out in public.
Don’t miss this vital episode and please share with your friends.
Find Lisa on Facebook, YouTube or Instagram and keep your eyes out for her soon to be released mindfulness program!
Join us in our FitMama Facebook Group and download my programs for FREE right now.
What I learned at our Tantra Yoga Retreat Part 1of 2
Tantra is the art of conscious loving.
My husband and I recently went on a retreat weekend to learn this art in more detail and it was very sexy.
Being present was definitely one of the biggest takeaways and it seems so simple...yet is profound.
Today I dive right into howTantra really is about bringing a deeper, more present connection to your partnership or partnerships, whoever and however that works for you in your life.
It's about being there, when you are having sex, leading up to sex, when you are pleasuring yourself or you're other really anytime. Because if you're not present, and if you're not fully surrendering and instead of thinking about the bills, the kids and all the to-do’s, you know it kills the pleasure you’re able to receive and give.
I truly believe, as you know, that sex and self-care, self-pleasure and all the things surrounded by your sexuality are one of the FitMama Foundations and the absolute most important things that can contribute to you being a FitMama for life. If we are not comfortable within our body, and within our sex and feeling somewhat confident at connecting with our partner in a sexual way, we are not in our fullest expression of ourselves.
I go into ideas like eye-contact, touching chakras and breathing as well as talk about being closed, filled with stories of guilt or shame related to our sex and so much more! Don’t miss this wildly exciting episode that will open you up to new possibilities for yourself.
You know I love talking about this and there's so much more to talk about still. I talk about this stuff with my clients and I know more people have questions about this because I just do the same thing right now it's 2020 and I don't think sexual education is even that much better than it was 30 years ago when I first “learned” and then 21 years ago when I began “practicing.”
Check out this free download "Worshipping your Man"
Please share this episode with a friend, your partner or mom friends who you know will love it and benefit!
Book in for a free 15-minute non-judgmental and open opportunity to chat with me about your personal situation, I am always here to help support you!
I am so grateful this week’s guest, Chana Ross is joining me. She is a pelvic health physiotherapist, owner of Vital Physiotherapy. She is an inspiration when it comes to helping women with everything related to their pelvic health.
As we dive into the discussion about pain, incontinence, prolapse and other core happenings around pregnancy and postpartum, we will learn more what a Pelvic health physiotherapist
is all about. Additionally, women who are suffering from pelvic pain or issues related to menopause, women who have gone through cancer treatment and are experiencing pelvic health issues and more. She also helps women rehabilitate if they're experiencing pain during sex or low back pain.
The importance of pelvic health physiotherapy is vital to a woman’s well being there is no doubt about it. I am so glad Chana is doing this work and helping all the women she is helping. Pelvic floor awareness, deep core function, sexual health and pelvic health for women before doing more intense exercise is so vital to be a point of understanding for women in a way I didn’t even know when pregnant and as a new mom. We can be so empowered by learning and understanding these details of our own anatomy and physiology!
Tune in now!
Find Chana at her website and send her a personal note at chana@vitalphysiotherapy.com
Find her on Twitter and Instagram and see what she’s up to!
This week I go really deep into a place I haven't been before with this intimate episode of what being a FitMama means to me right now.
Courage.
Clarity.
Confrontation.
And then diving in even deeper to see what’s really going on.
What is the FEELING behind what your daily actions are about?
What motivates you to skip the gym or go?
What motivates you to say yes or no?
What motivates you to shop or run or gossip.
What’s the FEELING that you’re chasing?
I encourage you to open to how it could be if you honored more of who you are already. Instead of seeking something external to you (validation, praise, material goods), which might be very beautiful things, but consider if they might just be a holding pattern or a means to an end, not the end itself for you right now.
To feel good, we can just feel good, right? It's there for us at each moment.
Join me as I dig deeper into your motivations for the things that you're engaging in right now and how I weigh in my feelings on what I desire to do and be in my life right now.
Want to bounce your idea or thought by me personally to help you conclude whether it’s a holding pattern or meant to be?
Book in a complimentary call to chat!!
This episode will give you a peek into the life and experience of Marni Wasserman with her current pregnancy, how she got to where she is now as a co-host to one of the most downloaded podcasts in the health space.
Marni is a Real Food and Real Life Nutritionist and Podcast Co-Host of The Ultimate Health Podcast. Her life is rooted in healthy eating and healthy living. She is also the author of Fermenting for Dummies and Plant-Based Diet for Dummies.
In this episode, we will talk about trusting her intuition in being a mom someday, her birth plans and program and going to detail her pregnancy phase. Also, we discuss her visualization for her Birth-Day and how she talks about birth positively.
She will also discuss as to why she quit dietetics and switched into studying holistic nutrition, how that led to teaching cooking classes in her own food studio and how her and now husband Jesse, started their own podcast and took it from a hobby to a full-time job.
Tune in to her podcast The Ultimate Health Podcast, where they will discuss ways to bring your health and wellness to the next level weekly. Here is the direct link to her incredible recipe book, A Real Treat.
Follow her on Instagram, Twitter and on her website.
In this week’s episode, I tackle common questions I get when it comes to fasting.
Who is it for and who isn’t it for?
How do you do it?
What is intermittent fasting?
I talk about this and more around self-experimentation and practicing the practice of fasting that our bodies as humans were designed for.
Find it hard to fast even 12 hours overnight?
It might mean something about your blood sugar and I give recommendations that might remedy this for you.
Fasting (periods of time not eating) changes the way you view food and instead of constant food rules around what to eat, this switches the focus to WHEN to eat and this can make all the difference when it comes to energy and sustainability.
Intermittent fasting has so many health benefits that range from improving energy, body composition, longevity, insulin sensitivity, cell repair (autophagy), fat loss, muscle gain and so much more. Intermittent fasting means there is a window of time known as the “feeding window” and there is a period of no eating, which is the “fasting window.”
Please join me in the FitMama Facebook Group, where I will be chatting more about the concepts of fasting in more detail.
I encourage you to Google and learn more about intermittent fasting and do some self-experimentation if that feels good for you.
Some of the best resources I have found most recently on fasting are from Dr. Jason Fung, Bulletproof, and Ben Greenfield Fitness Podcast.
*Note: do not fast if you are pregnant or breastfeeding.
This episode will have you feeling excited to live more courageously FitMama!
I Interview Maggie and we get into the details of living a courageous life.
Maggie is the mother of two boys and she shares her story with us in this episode. Maggie helps people live courageously through her Empowerment Sessions as well as her Personal Wellness Journal.
We talk about how her son was tested for ASD and through nutrition and gut healing protocols, she was able to help him start talking and meeting his milestones. Maggie talks about stress levels, she was under and how these affected her hormones and all areas of her life. She began nutrition school and became empowered to help herself and others feel better.
Courageous empowerment around asking further questions to your medical and health practitioners is another thing that we talk about - and it’s all too common that we are not getting the answers that will empower us - and what to do when this is the case.
Advocating for yourself or baby and getting clear answers that help set you on a healthier path is part of a courageous approach to our health.
Click HERE to connect more with Maggie and find her on Instagram HERE.
Daily Routines for the 2020 WIN
Hey FitMama as we embark on a new decade we can look back and see that the last one flew by and so much happened!
I jump into all these clichés and New Year’s Resolution talk in this episode and give you a focus around ROUTINES.
My TWO Day Goal Getting sheet sets you up for success and I recommend creating a DAILY ROUTINE that you are excited about.
I talk about when to focus but also when NOT to focus. What happy fun positive habits can you incorporate into your daily and weekly routine this month?
Break it down!
I talk about beginning with one year from today and writing a letter to your future and past self.
It’s focused on forgiveness, compassion, self-care and the 7 pillars of the FitMama Foundations.
Small, Daily routines. I talk about Routines in Chapter 8 and throughout The Love FitMama Way book – get your copy HERE.
Come hang in the FitMama Group and stay on track with our weekly and monthly focus challenges.
Hugs and LOVE for 2020 to remember. DM me your goals on Instagram and share this episode with a friend!
How you think, feel and behave in relationship to money.
This is your money mindset.
It’s a relationship.
Every interaction with money is like a relationship with a person. We talk about how our relationship with money is directly affecting our health.
We all have money stories.
Come tune in.
We talk about scarcity and what happens behind the scenes that we don’t always know about – and then how these experiences and stories shape us.
What our first experiences around earning money imprint on us that we aren’t conscious of can shape our money story forever.
We talk about the parallels between money, mindset, and health mindset.
What is this connection?
We discuss these topics and more – which will all play a role in your Work IN this week. Check out Aggie K at her website, on Facebook, on Instagram, Twitter, LinkedIn
This episode is chalk full of incredible dialogue about relationships, communication, and mindset!
We dive deep FitMama.
Dr. Shyamala has so many great explanations, examples, and evidence she shares around the idea of high-performance relationships, what they are and how to have them in your life.
Would you say your relationships can be considered “high performance?”
Dr. Shyamala from Kiru Wellness is not only a registered psychotherapist but she is also a registered couple and family therapist. She is such a wealth of knowledge and experience and through her Mindset Mastery Program, she helps people who want to optimize their mindset, communication and authentic connection.
She says being able to communicate authentically is a crucial step to being able to connect authentically, and so often these are skills we are not taught.
We talk about assertiveness and she states emphatically “assertiveness is a communication style that fosters deeper connection and intimacy.”
I can most definitely agree with that and I am sure you can too.
Want to take an honest audit of your mindset?
Take this quiz now!
Dr. Shyamala’s Mindset Audit enables you to identify your level of Emotional Intelligence. She will show you how to optimize your mindset for success in every area of your life!
Ready to work on it in your life for real?
Check out her amazing program “Mindset Mastery”
Find her and connect on Instagram where she shares such valuable information on her feed and on her Insta stories so don’t miss out and Like and Follow her Kiru Wellness page on Facebook.
FitMama, I jump into this one head first asking where in your life you are wanting to take a stand for yourself.
I truly believe we are not taught to do this and not taught that it is ok to stand for what we truly believe in, or what’s best for ourselves.
I was always worrying what other people would think of me if stood up for something I believed in and that held me back.
Now, as a mom, wife, friend, community member, and entrepreneur, more than ever I am finding this to be a need. Setting boundaries, setting in motion things that I know to be best, even without the upfront evidence that they are what is needed.
I have hid my true feelings and known my truth the be something different than what I have conformed to.
This series of questions helps me (and I do this with clients!) to get to the real strength I need to dig deep and take a stand for something that I truly want in this life.
Fear not voicing your needs, opinions and truth, you are here as a beacon of light for those who will inevitably follow your lead FitMama.
Stand strong for YOU, your family, your truth.
Ask these of yourself in the process:
-
What do I really want here?
-
How much do I really want it?
-
What will the sacrifices be to make it come to reality?
-
How will I cope/manage?
-
Where and who will I turn to in the tough times?
Tune in now to hear what I suggest around long term and short term gains/pains.
You got this FitMama, don’t let yourself and your loved ones down because you fear what others will think.
Stand for what’s true for you and be strong because it’s something you really want.
Release self-doubt and stand strong! Send me a note on social or book in to chat NOW!
This week’s guest is Nikki Bergen, Pilates teacher and creator of The Belle Method and the Bump Method.
We talk about societal pressures for moms and women, and how she went from being a dancer to being a international sought after fitness expert focused on safe, effective core workouts during pregnancy and postpartum.
She begins her Pilates work with teaching women how to deeply activate their core and breathe properly.
Nikki explains what “hug the baby breath” is. She describes how the tension in our pelvic floor and the hiking of our shoulders have us breathing too high in our rib cage and not expanding the diaphragm.
She shares the “chain effect” of breathing into the diaphragm and pelvic floor and describes how someone begins when they’ve never done Pilates or core breathing before.
“If you’re not breathing, you’re not doing Pilates” is what Nikki stands by.
“We can all benefit from learning to breathe correctly because our bodies will function better.”
I ask her what to look for if you are at home and aren’t sure if you’re doing it right and she says “stand in front of a mirror, when you inhale, do you shrug your shoulders?”
Tune in to find out why that matters whether you do or don’t.
Nikki describes the differences you can expect in prenatal yoga versus prenatal Pilates and how to choose.
“Labor is the most intense marathon you will likely ever go through.” She says she focuses on it with pregnant women as she helps women in the later stages of pregnancy prepping them for birth. We discuss the fear stigma around birthing and how this changes the physiology of our pelvic floor. She shares great insight as to what to do to stop perpetuating the fear of birth that is common in society.
The “pain-fear-tension cycle” that can happen during labour is important to know about.
Find everything you need to Stay in touch with Nikki
Don’t forget to follow her on Instagram for such amazing info you won’t want to miss!
I chat about the where, when, how, what, who and WHY in this episode all designed to help you with your own personal busy mom workout schedule. I share the 3 most important things and discuss them in detail, things such as:
1. What does a home workout involve?
- How do I choose strength or cardio, which one is better?
- What other aerobic things can I do, I hate running?
- Why makes HIIT so effective and how do I fit that in?
I ask you, what motivates you, and we go into your WHY. Dig deep with me FitMama in this episode as I share active living suggestions, and share the value and essence of creating a schedule, following a program, getting social support, we are NOT alone!! We are social creatures and whether it’s an app or a real-life coach, get yourself something that works for you.
Make moving your body part of your family time. Take the family for a hike or go play tennis or basketball at the local park. Moving with your family creates a shared experience and shows them how you value physical activity.
A love for movement is a lifelong skill they will appreciate having been taught.
Haven’t downloaded the 8 Day Fitness Challenge and started home workouts yet yourself?
Do this simple anywhere workout NOW.
What an honor to have with me on this podcast, Dr. Marisol, Naturopathic Doctorand poop expert helps us understand the role of the gut, hormones and overall health in this detailed episode.
She shares with us the ancient practice of using a Castor Oil Pack and she goes into all the benefits of Castor Oil topically and the use of her organic cotton flannel mask and body wrap.
I myself have done the packs almost every day for 90 days now and can tell you honestly that I have noticed incredible benefits.
From detox to digestion, routines to the runs, we go into it all in this intimate chat, where I share some personal stories of my own digestive woes of the past. As a FitMama on any place in your journey, Castor Oil Packs (COP) will support and optimize your health.
I particularly love how Dr. Marisol goes into how the COP restored her FAITH in her body and describes each of the letters of the acronym for us.
She is such an inspiration, and I know you will learn tons in this episode that you can implement in your own life, beginning with What Your Poo Says about YOU! Click to download this very valuable PDF!
This week I share my acronym PESTS for the things that stand in our way from our best in this life. Whether it’s our fitness routine (or lack thereof), food choices or the way we spend our days to our relationships and to how we show up in this world.
We set a plan, we have a backup, we tell our husband/wife/friend to wake us up, support us, we end up not sleeping well, the kids have the flu, our alarm didn’t go off and of course, we have a work deadline….
I’m getting stressed imagining this scenario and then on top of that suggesting you “try to fit in exercise.”
This doesn’t work FitMama.
The truth is this –
These one off things feel like every day, don’t they, year after year.
And if it’s not one thing this week, it’s another thing next week.
WTF right!?
I get it.
If some version of this is happening in your world (hint: it happens to all of us) these could be summed up as PESTS:
PERCEIVED
Expectations
Stress
Tension
Social norms / societal pressures
So and so wants me to do this…or that…
Stress from bills, jobs, overwhelm, kids events, commitments, appointments etc
Tension naturally crated in our body that leads to everything from muscle tension to hormone imbalance, inflammation to leaky gut.
Then on top of that, there’s the good old societal norms (no pressure)!
If you are doing all the “right things” and still feeling like crap, or mentally and physically NOT at your best – something isn’t RIGHT
Who’s rules are you living by?
Whose goals are you aiming for?
I dive into all of this and more on this week’s episode, tune in now!
If you haven’t already, download your 8 Week Fitness Challenge PDF today.
Get your copy of The Love FitMama Way book
Start your Castor Oil Pack routine NOW!
Dr. Shalini Bhat is dedicated functional medicine professional with a decade of experience in the health and wellness field. She is the founder of the The Movement Boutique in Toronto, a next generation wellness clinic and designer of programs that are designed to help people achieve optimal wellness through moving, feeling and looking better. She has designed a workout method, a treatment method using acupuncture, fascial release and nutrition, and now has three functional medicine programs including her 21-day Clean Gut Detox.
After going through her own personal health challenges that western medicine wasn’t able to re-mediate, she developed a passion for functional medicine eventually becoming a certified practitioner to help others be empowered through achieving their own health and wellness goals. At her private practice, her treatments focus on providing patients with a road-map to moving, feeling and looking their best. She works with people who have been told they are normal, as classified by their doctor, and are looking to take their health to new heights, cutting through all the noise and trends on the internet and bringing her patients the most relevant info for their body, mind and microbiome.
Her three programs:
Website - FREE on our homepage join our “Two Weeks to a Better You” Program www.themovementboutique.ca
The Vitality Collective - group in-person functional medicine program starts Oct 7 www.themovementboutique.ca/thevitalitycollective
Clean Gut Detox - virtual 21-day program starts Oct 15 www.themovementboutique.ca/cleangutdetox
Get your copy of The Love FitMama Way: Transforming the Core of Motherhood today!
This week I am diving into the diet culture and what exactly it is.
So many of us don’t realize how we are perpetuating and playing into this idea that “thin is in” or “overweight is unhealthy.”
When I looked up weight-ism, I found this definition:
“This bias, judgment, stigma, prejudice, and discrimination toward individuals based on their size, shape, or weight is known as weightism. Most of the research regarding weightism has been conducted on obesity and overweight individuals because of the related public health concerns.”
I dive into what the diet culture is and how so many of us represent it without knowing it. I didn’t even know I was buying in.
I have been shamed online for being not fat enough to understand the body positivity movement or what it means to be up against the “weight stigma,” which I disagree with wholeheartedly. I totally understand.
I talk in this episode about the difference between outer and inner weight stigma and how this relates to weight loss, dieting, food choices, how we speak to ourselves and more.
Have food pushers in your life? Did you growing up?
How did others make you feel?
It’s time to take your power back FitMama!
Acknowledge whether it’s your own or other’s goals, wishes and values that you are behaving based on.
Make it your OWN!
Begin with Love, FitMama
Download my free audio to help you start to “listen within.”
Get Perspective FitMama! This is what I have been talking about lately with so many FitMamas I work with.
What you tell yourself makes a huge difference and I go into details how.
These are some Weak/Weasel words Dave Asprey of Bulletproof movement says:
Can’t
Need
Bad
Try
I have to say I wholeheartedly agree
Stop using these words FitMama!!
This episode I go into Will power again and how it’s like a muscle. Train it!
I go into how.
Things do get easier – create routines!
Keep your eye on the big goal
Gamify it and give yourself points to Treat YoSelf!!
- Find foods you love that serve you
- Find activities you love that make you sweat
- Do these all with people you love
How much more fun are things in life when we do it with others?
Once upon a time the only reason why we:
- Tried drinking coffee and wanted to like it
- Tried drinking alcohol and wanted to like it
It was because it was a connection point with other people.
Now it’s like, “I want to have a social life, I cannot give up these things!!”
“Or I love food!”
“Or I hate exercise!”
These are just myths, lies and excuses you’ve told yourself.
Life is long, nothing needs to be given up – especially forever.
I talk about letting go of toxic people, toxic environments, toxic foods.
These will all make you feel so horrible but they will be the last things you want to part with – because they are your comfort.
Make your new comfort you. Make your new comfort feeling good.
Make your new comfort the knowing that you are looking out for number one, not giving into everyone’s expectations of you.
Brendan Burchard on freedom:
“People want to know and express themselves fully”
We talk Inner demons & Outer demons.
Focus on: Long term GAINS, Not what you have to give up in the short term.
3 steps to doing things you “hate” but are good for you:
- Small steps and Consistency
- Gamify it/Do with friend or coach
- Visualize and journal creating a clear picture of future
JUST DO IT!
Dr. Elizabeth Cherevaty ND, RAc is a naturopathic doctor with a special place in her heart for integrative fertility, women’s and children’s health. As the founding director of Two Rivers Health, Dr. Liz is the founder of Fempowered Global™, a guided program for women leaders who want to increase their feminine leadership success. Through her clinic, she’s also the creator of the Well-Conceived Fertility Method™, an evidence-based program to help women and couples to build their fertile foundations, break through obstacles to pregnancy, and bring their healthy, happy babies home.
Dr. Liz is most passionate about inspiring women globally to embrace their feminine power, so they can create their own definitions of having it all. Her first book, The IVF Meal Plan, is due to be released in December, 2019.
We are talking egg quality, fertility, secondary infertility and so much more this week with Dr. Elizabeth Cherevaty.
We are natural creators as women and natural nurturers.
We love having someone to nurture!!
When we nourish ourselves, we can nourish others in this life!
This shows up in fertility AND feminine leadership.
Dr. Elizabeth is “Fempowered” and talks about how we can better show up in life to increase resilience, confidence, brilliance as women.
I love this topic!
We talk about fertility nutrition, mindset, limiting beliefs and dive into some deeper waters we haven’t yet been to on the podcast.
Dr. Elizabeth Cherevaty can be found at her clinical practice in Guelph, Canada at www.tworivershealth.ca and on Facebook in her Fertility BOOSTCamp Private Chat Group: https://www.facebook.com/groups/636779353129632/
Look for her brilliance on Instagram: @elizabeth.cherevaty
For women who are ready for a baby, and would like more support, a Conception Confidence Call is a good next step for you. On the call, Dr. Liz will help you get a sense of what’s blocking you from the easy fertility you’re designed for, and whether it’s a good fit to work together to help you with the optimal conditions for conception and a healthy baby.
For female leaders who are ready to enhance their resilience, confidence and presence in their business or career, and would like focused mentorship in feminine leadership, a Female Leaders Insight Call is a good next step for you. As a sensitive soul herself, Dr. Liz will help you discover what’s really stopping you from the success you desire, and deserve! On the call, you’ll get a sense of whether working together toward your personal and professional success is a great fit.
“Between stimulus and response there is a space.
In that space is our power to choose our response.
In our response lies our growth and our freedom.”
-Viktor E. Frankl
This week’s episode is the last of the four part series all about freedom - whatever that means to you.
I do a deep dive on the Viktor Frankl quote – who speaks on freedom in his book, Man’s Search For Meaning after surviving a Nazi concentration camp, and how this applies to you today.
For this week, I challenge you to do the 5 action items in that space between stimulus and response.
Action items:
- SLOW DOWN
- STOP AND THINK
- FEEL IN YOUR BODY
- IMAGINE 5 YEARS FROM NOW
- WHAT MAY BE HARD BUT I KNOW I CAN DO IT?
What freedoms are you craving? The ones I speak on in this series…
- Freedom of being comfortable
- Freedom to say NO
- Freedom to ask for what you want
- Freedom to stand for what you believe in
- Freedom to LIVE through priorities, boundaries and VALUES
Courage is the path to getting to that place of freedom for you FitMama.
Do the scary, hard things in this life and freedom shall be yours each and every day.
Share this with a fellow FitMama who needs to hear this today.
Namaste
This week I jump right into talking about our freedom to create a feeling without having to actually do, be or have the thing we think will give us the feeling.
I talk about the freedom of buying bigger clothes and the freedom of not caring what size things actually are.
Are you too preoccupied with superficial things that you’re missing out on the freedom of being comfortable?
Starting to dissipate the energy and emotion around food, your body, the hyper-focus and the negativity will begin to bring you back into a balanced place of true freedom, where nothing can hold you back FitMama!
Get ready to the innercise here to create your own magic moment, as I offer you through a visualization and opportunity to create a feel good feeling that is available to you any day anytime.
Don’t forget to go back and listen to both 1 and 2 parts of this 4 part series.
Next week’s episode is some actionable steps to more freedom in your life!!
This week’s focus on freedom has to do with giving yourself freedom and permission to feel the feelings you want to feel without waiting for a certain “time” in the future.
We all think that x or y needs to be “achieved” before we can feel the feelings that we want, and it simply isn’t the case.
I’m talking about things that nurture your feelings of freedom, peace, calm and space. How you can feel freedom, create it and how it exists within you and is always available to you.
We spend so much energy on future and past thinking and it truly robs us of our presence and freedom.
Spend this stage of your life living!
Free yourself!
Love to you FitMama, please share this episode with a friend by forwarding it to them!
In this episode is delving into the topic of freedom and what freedom really means to me.
I talk self-control, idealizing and fantasizing about freedom, what my earliest goals as a human were, and how freedom can both cripple you and set you free.
I get into the power struggle that lies in a mere moment of fear vs. freedom.
Can someone make you feel a certain way?
Do you let it happen?
Are you giving your power away with each interaction or can you claim back your freedom?
I discuss how the key elements of true freedom come from setting boundaries, clarifying your priorities and living by your VALUES.
Your values make up the foundation of your freedom.
This is just the beginning of our 4 part series into freedom, one of the highest values of so many FitMamas, including myself.
Please share this episode with a fellow FitMama and let’s all discuss these topics online. Subscribe on iTunes and review please!
Join us in the FitMama Facebook Group for support and love on your motherhood journey.
This episode is a call to you FitMama to dive into your frustration, anger or resentment towards others (okay, maybe towards yourself) and peel back the layers to see where you may in fact not be honoring others at all because you’re not honoring you.
We so often think we are “doing everything for everyone,” or it “always goes this way,” but we don’t see the role we play in the whole event.
I teach you the new LBD in this episode:
This new LBD will have you strutting your stuff, living a life you love in a body you love.
- Listening
- Breathing
- Desiring (deeply)
This is the recipe for you staying motivated to live your best life and ensure that those in your life closest to you are taken care of – because of course, you are being well taken care of!
This is a simple yet not always easy plan to follow.
I know you FitMama and no matter how hard you think it is, it’s easier than you think.
I got you.
You got you,
Namaste,
Love Jen
This week I go into discussing details of your default setting.
Most of us are set to a negative as an adaptation in life to keep us feeling safe.
Want something new?
Set a new default mode.
You can reprogram what you are seeing each day by choosing different things to notice and focus on.
I talk Self-Medication to Self-Meditation and self-compassion that is needed to break through the blocks to feeling your best.
Join us in the FitMama Facebook Group as we are doing a 14 day #JournalingChallenge to create awareness and kick your motivation in high gear!
Book your call to get right to the core of the matter.
FitMama, this week, I talk about your thoughts, words, behaviours, desires and what you really deserve…and why you crave the opposite of what you say you want.
Tune in for this clarifying message to yourself about what you really do deserve, at then end of a long day. After doing everything for everyone else.
How do you treat yourself?
Treat – is it a food/drink/bath/night out and does it feel GOOD?
I have some funny stories in this one, like explaining “Pussy” to my 6 and 8 year old daughters, “Would you rather hear it from someone in the schoolyard and not understand a joke or rather hear it from mom?” AWKWARD.
Listen up for their answer – and more shares as well as an invite to connect.
Come book in and chat with me to get down to the CORE issue you’re having.
Write me on Instagram @lovejenoliver or book right on my site http://www.jenoliver.com
This week on the FitMama Podcast, I am introducing you to one of my all time favourite people, the Pain Freedom Expert herself, Janna Arsenault.
Janna has been a literal godsend to me and there was a time I didn’t think I would ever get over my back pain caused by an injury from a weak core that I wasn’t taking care of or protecting properly in a time of need (postpartum).
What was even deeper than the physical pain, was the emotional pain that bubbled to the surface during this dark time in my journey and kept me there until Janna came along. Janna was the ray of sunshine and wisdom that pumped life and hope back into my experience of healing.
Janna is the Pain Freedom Expert. As a coach, teacher and intuitive pain specialist she helps busy women with chronic back pain gain hope, results and freedom. What she is most passionate about is teaching women how to heal their pain through their emotions so they become their own pain whisperer and live a pain free thriving life.
If you have ever had chronic pain, you know it is debilitating to the point of ruining your all day, every day existence.
Janna did it fact bring hope back to me and she led me on a journey of self-discovery that ended up being the reason why I needed to hurt my back, to gain a closer connection to myself.
My interview with Janna digs deep and I know you and others you know will benefit in myriad ways learning her philosophy.
Find a new level of freedom in your own life by following her Signature 4 Second Freedom Breath™ or join in on the conversation in her loving Facebook Group, Pain Freedom Method. Find her on Facebook and Instagram
What does emotional fitness look like?
Do you think you are emotionally fit?
I do an investigation into what this means for me, and how this is connected to our daily experience.
Whether we go to the gym or not, or fuel our bodies well more depends on our emotions and mindset and how we approach each moment we enter into.
Often we are in our heads about what things should and shouldn’t look like and we think and act in the past or future, giving little mind to the present.
Are you stressed, having emotional outbursts, or stuck in unworthiness?
Our emotional fitness is tied to our feelings of lack, fear and negativity and we can feel stuck in an old trauma patterns.
Are you reacting out of an old pattern playing out or are you responding to the present moment?
Harness your emotional fitness through innercise and handle your life from a place of abundance and resilience even when things feel hard.
Come say hi @lovejenoliver on Instagram
This week’s episode is with Marianne Ryan, a pelvic floor physical therapist and an awarding winning author of Baby Bod, a Groundbreaking Program for Pregnant and Postpartum women that bridges the gap between medical care and fitness advice.
As you know, I am always encouraging FitMamas to go to Pelvic Floor Physio, and Marianne has been doing this for over 30 years.
She recently did an interview about how Meghan Markle (and all pregnant Mamas) could prepare for birth.
We talked about an incontinence issue I was having and between the recording and release of this I have already noticed an improvement in they symptom!! She is a wise and very experienced PT.
Marianne shares details in this episode about how to support a prolapse, diastasis recti (DR), back issues or other deep core dysfunctions and how and why the US has one of the highest maternal death rates among developed countries.
Marianne Ryan is the clinical director of MRPT Physical Therapy based in midtown Manhattan and a former spokesperson for the American Physical Therapy Association. Shas taught at both Columbia University and NYU and has been a guest lecturer and taught the Baby Bod Method in the US and Asia.
Marianne has appeared in several media publications including Wall Street Journal TV, Fox News, Redbook, Shape, New York Times and LA Times.
Get her Baby Bod Book and Program and connect with her online!
FitMama, we have all been there before when we know something needs to get done, but we find everything else BUT that to do.
Now, I want to clarify, I live by the statement that time you enjoy wasting is NOT wasted time, so enjoy it!! But identify where it is enjoyment for enjoyments sake or where is it procrastination and avoidance?
I share some food for thought that will get you digging deeper into what really matters to you so you can stop procrastinating and get what you want to get done DONE for once and for all.
Next time instead of your usual procrastination choices, choose instead:
- Breathing
- Meditation
- Journaling
And tune in for my bonus procrastination technique that might actually get you CLOSER to your goals instead of further away.
I talk about will power in this episode, and what you can do to replenish yours when you need it – hint: it DOES want to work for you and be on your side – train it and get really clear on what you actually want.
What do you actually want? Because anything is possible FitMama!
If you haven’t already downloaded this audio, do so now. I talk you through a peaceful, relaxing self-love meditation to Listen Within:
As a Naturopathic Doctor and Integrative Fertility Expert, Dr. Janice Davie helps couples to optimize their health in order to optimize their fertility, reduce their stress and to feel empowered along their fertility journey.
Her mission is to improve the health of our next generation through preconception and perinatal care.
Dr. Janice Davie maintains a local practice in Amherstburg and Tecumseh, Ontario and also supports couples trying to conceive globally, online at www.drjanicedaviend.com
In today’s episode we dive into what it means to have a “perfect period” and how you can optimize your health to best be prepared for your fertility journey. She talks in detail about PMS and how toxins play a role in our hormone health. Dr. Davie shares an important study that has influenced the way she practices medicine and she offers us insight into creating a healthier next generation.
When it comes to embarking on your fertility journey or supporting someone on theirs, her informative mindset based download is one you don’t want to miss!
How NOT to Try When You’re Trying is a key piece of the positive fertility journey.
Thanks for tuning in!
Feel free to join Dr. Janice’s free Facebook Community and for ongoing support and wisdom, follow her on Instagram and on Facebook
This episode speaks to finding the awe in something that may feel initially like a world-ending diagnosis.
Dr. Theresa Lyons is a mom first and a scientist second. She has brought the latest autism science and research into her most important role to help not only her own daughter diagnosed with severe autism, but also to parents across the world who need the information she shares.
Seeing an autism diagnosis (and all the uncertainty and fear it brings) as an awe-inspiring Awe-portunity is what Dr. Lyons is passionate about sharing with others.
Tune in while I interview Dr. Theresa and dig deep on all things relating to parenting a child with special needs.
From the difficulties of talking with doctors, dealing with a lack of knowledge, clarity and understanding of the depth and scope of autism and the importance of the right support, Dr. Theresa shares the realities and the opportunities in being a parent of a child on the spectrum.
Her positive spin on the most difficult things and her ability to breakdown the science into practical tools make her who she is and she has been able to offer hope and answers for so many struggling parents and children.
Find out more about Dr. Lyons and connect directly with her on her website http://www.awetism.net
In today’s episode I talk about what happens when you restrict yourself from your natural desires. Often a heightened desire follows a period of restriction and can have negative lasting effects.
“Get in the Grey” is the Love FitMama Way.
If it suits you and your personality to restrict without rebound, (it’s a small percentage of “upholders” according to Gretchen Rubin) and it works then YAY! However, most of our lifestyle habits don’t work that way and giving up sugar or carbs or whatever FOREVER (or even for a period of time) may not be the best short or long-term health strategy for you.
Tune in for some real food for thought in this week’s work IN around how the limits you place on yourself can feel like they free you, but can also have consequences that we don’t want.
Starting with awareness, leaping into forgiveness and presence, patience and self-care without negative feelings like being restricted feels so good. Even when we think we won’t make the best choices if all options were availale, we do, because there’s a level of self-respect that grows as we give ourselves permission to choose in each moment.
Accepting and appreciating that each moment is different and each day is different allows you to “get in the grey” and take a deep breath to make the best decision for you.
Come and join us for our free #FitnessChallenge happening in the FitMama Facebook Community!
This week, I have an exciting and incredibly informative interview with the Vagina Coach herself, Kim Vopni, sharing so much about core and pelvic health for pregnant and postpartum FitMamas.
A FitMama herself with loads of experience and knowledge, she is a wealth of valuable information you will want to keep learning more from.
In this episode, she explains why and how kegels done properly are a healing exercise. Her depth of knowledge runs deep and she has created and offers a great program for women called kegelmojo.com.
Kim elaborates during this episode on the need for pelvic floor physiotherapy for every woman and shares how she became the “Vagina Coach.” She explains things in a very clear and non-intimidating way and has educated so many women globally in her many books, videos and blogs available on vaginacoach.com.
Learn more about things you didn’t even know would be helpful to know as a FitMama – this episode is going to open your eyes!
Share this with a friend who is pregnant or has had babies and she will thank you forever FitMama!!
Kim is one of the 3 original founders of BelliesInc.com and talks about the importance of postpartum belly wrapping on the @lovefitmama YouTube Channel.
Get more info at preparetopush.com and find Kim on Instagram @VaginaCoach @belliesinc and @belliesinceducation and on Facebook @pelviennewellness and @belliesinc
On every level what’s happening around you is happening within you.
This is the Work IN to your workout, so if you are not working out, what is going on within?
I talk about the feedback look of Feeling and Thinking over and over…and where it gets you.
Feel clutter in every corner? Maybe your mind or body feel cluttered, weighed down, tired and overwhelmed.
What if you cleared that clutter? Yes, it would feel like dropping 20-30 lbs of weight you may feel energetically.
Not sticking to your goals?
Maybe it’s the environment: People, commute, uncontrollables, routines etc.
I challenge you to create an environment that sets you up for success in both your mind and body.
There are many internal and external influences leading to the thinking/feeling/thinking/feeling … the loop that never ends
Create the environment that gives you the reps to achieve your new normal…that new vantage point where things look CLEAR.
Look no further than within FitMama.
Come hang out in our Facebook FitMama Community!
This week on the podcast, I interview the incredible Samantha Montpetit-Huynh one of the founders of Bellies Inc.
She is a wealth of wisdom and experience and is sharing some incredible nuggets of love in this episode for you FitMama!!
Samantha Montpetit-Huynh is the mother of two incredible and talented girls and we talk about raising daughters in this current environment. Sam shares her brilliance around pre- and postnatal core and pelvic floor rehab and was one of the original teachers of mine who led me down this path.
She shares her why “ab rehab” is so important and how she went down this route with her clients as a personal trainer. She has amazing pelvic floor and core knowledge and shares her PF/core tips here for download.
Samantha is also one of the co-founders of Bellies Inc., the creators of the AB Tank Complete System, the most comprehensive, holistic system that combines restorative exercises and abdominal wrapping to help women build core confidence from pregnancy through motherhood. I am always recommending it, so if you are pregnant, get yourself one of these!!
To find Sam and connect with her directly head over to samcoretrainer.com, get her Ab Rehab Program and find her on all social media @samcoretrainer on all platforms!
Do you know what you really want?
How bad do you really want it?
What if anything WERE possible?
Today I am dropping some love bombs your way about dreaming in technicolour.
Making your dreams a reality starts with imagining what you really want and letting yourself DREAM BIG without following the voice that says, “It’s not going to happen for you.”
This episode is a call to arms to re-energize yourself towards your health and fitness rituals through dreaming bigger in all areas of your life.
Motivation and inspiration comes from having something greater than yourself to look up to/forward to.
Make it desirable today!!
Find more motivation and inspiration in the FitMama Facebook Group
This week, I am excited to interview one of my fave online docs, the leader of The Diet Rebellion herself, Dr. Kerri!
This naturopathic doc is an Intuitive Eating and Body Acceptance Coach. She helps women escape the frustration, confusion, and the sense of defeat that comes from years of battling their weight.
Dr. Kerri created the Intuitive Eating Foundations Program for those who are ready to un-complicate food and get let go of comfort eating, stress eating and food guilt. YAY! Dr. Kerri helps the “Rebels” find peace and power within their bodies and their food.
What I love about Dr. Kerri’s work is her passion for raising a generation that DOESN’T look to their bodies for their happiness, self-worth or confidence. What a dream I know she is making come true with her work!!
I know I want that for my girls for sure.
Dr. Kerri and I dive into what the Diet Rebellion is really about, how she got into it, what food freedom means and what exactly is “Intuitive Eating?”
Her loving Facebook group, “Applaud Your Bod” is where she shares great articles and info that will support you on your body loving journey to your best health.
Join us for this valuable conversation and don’t forget to share this episode with those in your life who are ready for this refreshing self-love message.
Dr. Kerri has a gift for you that you will find very valuable if you are ready to escape the diet cycle – The Diet Escape Plan!
This week I challenge you to look at your goals and decide what about them is contributing to you NOT following through.
Sometimes we set goals that aren’t meaningful and DON’T motivate us at all.
One of the hardest things for people is to repeat a goal they already achieved following the same method as a time in the past.
“Last time is NOT this time.”
I share how to carry out meaningful goals by following my 3 level structure:
For a MINIMUM of 9-12 weeks.
Find a meaningful goal and create:
- Routine – Ritual (That doesn’t feel like a chore!)
- Repetition / Recording (Monitoring and Follow Up help here!)
- Real Life Adjustments (Stay flexible, last time is not this time)
Be realistic for yourself and your life NOW not how it was in the past.
I share some great info on how this all works seamlessly in your life by getting back to basics with yourself.
Tune in now and as a secondary one, tune in to my TEDx Talk, “How to Love Yourself to The Core”
Are you setting goals that are not motivating?
I would love to hear what goals you’re setting and getting these days!
Comment or find me on social media @lovejenoliver on Instagram!
I am so excited to bring you this brilliant doctor and coach to so many moms worldwide, Sindy Shin, Calm Mama™ Expert and creator of The Calm Mama Method™.
Dr. Sindy help busy moms who are drained and overwhelmed with juggling it all, gain the calm control they need to feel centred, present and confident for whatever comes their way. The heart of what she does is teach mothers how to embrace self-care and reconnect to themselves so they can thrive with vitality, power and grace.
With over 10 years of guiding hundreds of women on how to reduce the impact of stress on their health and overall well-being, and now with two young boys of her own, Dr. Sindy is transforming lives by inspiring modern moms globally to escape mommy burnout and discover a new, self-nurturing way of embracing and rocking #momlife and beyond.
We get into three major areas that Dr. Sindy teaches about, which are so integral to life as a mom. She supports these aspects in her online community Calm Mama™. We talk in detail about presence: how to bring quality presence to the moments that matter most, peace: how to cultivate peace of mind and create harmony in your home and well-being and power: how to face each day with renewed trust in yourself, embrace self-care and embody who were born to be, so you can thrive with confidence.
Click here for a free copy of Dr. Sindy's - A Modern Mom's Guide to Breakthrough Mommy Mental Burnout
Learn more about Sindy and her work by exploring or contacting her here: www.sindyshin.com
FitMama, this episode is a loving nudge in the direction of honoring you and creating daily habits that bring you peace, grounding and strength.
Consistency in our desirable habits can be suspect when we have a million things on our plate and others to tend to day and night – which feels like the norm as a FitMama.
The anchoring habits I talk about in this episode will shed some light on simplifying your goal setting and increasing your level of “goal getting.”
What habits set you on your desired path each day? Which ones veer you off track?
This Free PDF download will be your new guide FitMama to getting your daily goals, not just setting them.
When we begin our day with these TWO things: Forgiveness and Gratitude it sets the stage for a cascade of success before we even begin.
How you start your day matters. The baggage you bring into today from yesterday holds you back and stunts your opportunity for growth.
Begin each day with 2 minutes writing in your journal answering the prompts in the TWO Day Goal Getting sheet and observe the more effortless nature of honouring your desires, setting yourself up for success and reaching the positive expectations you have for yourself.
Make it happen by starting this incredible anchoring habit TODAY!
On this episode I interview the loving Caroline Holmes, who is the founder of Yoga Retreats Ireland, a global company who hosts retreats in Ireland (aptly named).
Historic homes and Castles are the venues for their magnificent retreats. Caroline and I chat about how she got started in yoga and doing yoga retreats. Caroline is very passionate about the experiences moms can create at retreats. Her mission is to bring guests to Ireland so they too can experience the essence of her homeland while practising yoga and visiting mystical sites to get more deeply connected to themselves.
The mandate is love, laughter and connection with like-minded others that share a passion for movement, breath and travel.
Have you been on a retreat?
We talk about the many benefits and reasons why you want to book one of these in your near future!!
Please join us in the loving FitMama Facebook Community today!
This episode is some loving, right to the point talk about how the things we think about and talk about most can be debilitating to our progress or happiness.
We tend to tell stories (tales of woe) over and over or claim, “I am so busy!” and then hope focusing on that makes it somehow magically go away.
We have a choice to consider a new narrative in our heads.
I share how tapping into the heart and it’s elevated emotions can get us out of the cloudy head talk and into feeling good RIGHT NOW.
How can this be freeing?? Is a question I suggest asking yourself often, along with breathing into the many present moments in your day and becoming a new personality to change your personal reality.
I talk about Dr. Joe Dispenza, Dr. Laura, Gretchen Rubin in this episode and offer a unique perspective from each of them to bolster my points.
Are you creating a self-prison and not realizing it?
Are you stuck in a victim mentality or scarcity and feeling “not good enough”?
The path this leads you down isn’t the one you want, so start to create awareness around these “prisoner” thoughts and habits and tune in to get all the details to set yourself free!
Say hi to me on Instagram @lovejenoliver I would love to connect with you!
Today on the podcast, I interview my husband, Chris Oliver, Founder of BasketballImmersion.com and The Basketball Podcast. Chris and I have been married for almost a decade and today we get intimate about connection, communication, confidence and the evolution of our sex life.
Chris offers a few very poignant angles for discussion and his points are spot on.
We talk about pregnancy sex, postpartum sex, hormones, blowjobs, masturbation, porn, marriage, effort and play.
I am so grateful that Chris was so open and that he was willing to have this conversation for the podcast.
I look forward to hearing your feedback and thoughts on this.
Feel free to share this episode with your man or woman as well.
Enjoy!
This week I delve into the how absence can in fact not only make the heart grow fonder, but also allow you some distance for things like sexting, which can be a great form of foreplay.
Whether your spouse or partner are just apart in the days or for overnights, dropping love notes that are unexpected or anticipating the good times you can have later really adds to the excitement and fun.
Don’t delay another minute and tune in to my tips, tools and suggestions for uplevelling your sex life today!
Have comments, suggestions, thoughts or questions?
Contact me on social mediat @lovejenoliver or email me at jen@jenoliver.com
I am looking forward to hearing from you!
This week on the podcast I am sharing my Ask, Accept, Adjust model for better sex, greater communications, super satisfaction and ultimate closeness with your Spouse, King or Goddess.
Have you ever felt stuck in a rut, uneasy with your body or unsure what your partner would love most?
This model will sort you out and I am sharing some valuable info that will have you leaping into 2019 with a very certain skip in your step.
Trust that opening the doors of communication with your significant other will lead you to exactly where you want to be.
Satisfied with your sex life?
Add in the elements of this model and watch it UP-level beyond your wildest dreams!
Don’t let this year go by without starting it with The 21 Days to Love Your Body program I created to have you jumpstart your way to living your life in a body you love! Begin today!
This week on the podcast I am sharing my Ask, Accept, Adjust model for better sex, greater communications, super satisfaction and ultimate closeness with your Spouse, King or Goddess.
Have you ever felt stuck in a rut, uneasy with your body or unsure what your partner would love most?
This model will sort you out and I am sharing some valuable info that will have you leaping into 2019 with a very certain skip in your step.
Trust that opening the doors of communication with your significant other will lead you to exactly where you want to be.
Satisfied with your sex life?
Add in the elements of this model and watch it UP-level beyond your wildest dreams!
Don’t let this year go by without starting it with The 21 Days to Love Your Body program I created to have you jumpstart your way to living your life in a body you love! Begin today!
I hear so many different things from FitMamas when it comes to getting sexy with their spouses and this 4 part series is about breaking it down a little and seeing where you may be leaving pleasure on the table when it’s yours for the taking!
Are you finding yourself being overly self-conscious of how your body looks or functions that may be different from before you had kids?
Are you telling yourself you just don’t have the libido that your husband or wife does and it’s causing a lack of intimacy?
I break it all down in this episode as I introduce the 4 part series.
I mentioned Caroline Myss in this episode and the sacredness of each day that we are alive, and I highly recommend you explore the sacredness and opportunity of pleasuring your partner inside and out of the bedroom each day.
We have been exploring the details of the 21 Days to Love Your Body in the Facebook Group and it most definitely helps you get more intimate with yourself which allows for more intimacy with the King, Queen, God or Goddess in your life.
This week’s episode takes you into the idea of “state” specifically your state of being, thinking, feeling. How do you manage your state? How do you transition to a new state? How open are you to doing so?
Do you use tools to manage your state or are you even aware of what gets you in or out of state.
I outline 3 key tools that allow you to manage and change your state in any moment, both in the short and long term.
Do you know what soothes you?
Do you know what feels good or what your Key Performance Indicators are for a good life when you lay your head on the pillow at night?
Getting out of the cloudiness in our heads and tapping into the light and love available to us all of the time.
How do you plug in and recharge yourself?
We think we are invincible until we aren’t…
Get into the highest state of being for you in each moment.
Use these three tools and share how they work for you:
- Music
- Meditating
- Me time
These are game changers – tune in for why and how they work so well to optimize your state of being.
Come hang out in our Facebook Group where we have fun and supportive challenges going on all the time!
This week I am so excited to introduce you to the incredibly rehabilitative, safe postpartum exercise called Pilates.
Before 2015 I didn’t really know what pilates was. I had heard of it and seen it but never done a class or read much about it.
Well, I didn’t know what I was missing.
Today I interview the knowledgeable and experienced Renee Meloche who has been my personal pilates trainer for the last 3 years while I rehabbed my back.
Renee and I chat about how she helps women rehab, she explains some detailed anatomy that is important to understand.
She helps women feel strong from the inside out, as is The Love FitMama Way.
I already know I am going to have Renee back on a future podcast to talk about more in depth core connection.
Renee Meloche is also known as “Pilates with Renee”. She is the most technically sound trainer that I’ve ever worked with or met. Her anatomy and physiology knowledge is second to none and I’ve gotten to geek out with her over healing my back from within the deep core for years now.
I give her credit for helping me bend over and wash my face again without holding myself up with my arm - after 3 years of not being able to.
Renee is a mother of three young children and she is local to Windsor, Ontario.
You can find Renee’s Pregnancy and Postpartum Pilates program available here: http://lovefitmama.com/pilates
This week I want to break it down into action (pun intended) packed tips and ideas to get you hot in the bedroom.
I often have FitMamas who are not feeling sexy, their man or woman wants sex but they aren’t feeling it.
Whether it’s hormones, burnout or self-consciousness that’s the culprit, I will share some things that are bound to turn you on.
First off, I want you to think about visualizing how you felt when you were dating your spouse. Your first times together, your first kiss or the time he proposed and you have never felt so in love.
Then, get acquainted with yourself again. This body. It’s not the same one as before you had kids and that’s okay! In fact it’s amazing. Because this body has created life and love and something from nothing and is yours to keep forever.
Honouring your body through self-pleasure is highly recommended. Then you’re easily able to share with your King or Queen how you like to be pleasured and they can help you give them maximum pleasure too.
We talk grooming, posture, self-care, sexting, porn, imagination, making time for dates and so much more in this episode. Trust that you DO want intimacy with your partner and yourself between the sheets just as much as he does, maybe even more.
Need some way of scheduling and holding yourself accountable?
Get your copy of the Best Self journal today!
As the founder of Freedom From Food Addiction and Freedom Embodied Academy, Debbie Lichter has helped women worldwide for nearly a decade get free from food and other addictions, obsessions and self-sabotaging patterns so they stop holding back and have the confidence to authentically shine their light. As an addiction and embodiment expert who worked for Cosmopolitan Magazine Internationally, Debbie navigated her own path to freedom from food and drug addiction, co-dependency, anxiety and severe self doubt, and today combines 20 years of experience in the health and fitness industry with her integrated Freedom Embodied System that helps women get free and stay free from all addictions, feel comfortable in their skin, lose weight without thinking or obsessing about food, trust themselves to make healthy choices and feel confident. Debbie has conducted over 200 classes, workshops and trainings in the areas of addiction, spirituality and self care and is currently growing a “global constellation” of women who are living free, being authentic and shining their light.
You know how important freedom is to me and how much I care about you FitMama, feeling free in your body, with food, and feeling love rather than loathing for yourself.
This inspiring episode goes in depth about self-trust, reconnecting with your true self and bringing the best of you out unapologetically into this world without hiding anymore behind self-sabotage.
Debbie offers a generous personal gift for you at the end of the episode, click here for more info and to connect directly with Debbie!
I am so excited to share this message today with you FitMama.
I see so many women struggling with not realizing goals and dreams they set for themselves when they were younger.
Somehow having kids stifles our feeling of freedom and our “anything is possible for me” attitude we once had.
I share my story of selling our house and taking a trip around the world with our girls when they were 2&4, now 3 years ago.
The memories, experiences and freedom are worth it, but I share the sadness and hard times that need to be had en route.
Just like the work needed to write a book, start a business, raise children, go to work each day – there is work inherent in how we live. Especially when we have goals.
I talk about how painful it becomes to sit in that “comfort zone” knowing you’re not meant for this.
I talk this week about how to tell if a dream or goal is yours truly and how to know when to go for it.
What’s been stopping you from dreaming and achieving big things?
Is it your deflection of compliments, your desire to control or your need for perfection? Is it your constant seeking of things that “aren’t the way they should be”?
This is imperative to identify and move through, and I share it all on this week’s episode!!
Tune in now and take a break to listen within on this free mp3 download to help you shed the weight of feeling burdened.
This week’s episode is in partnership with Four Sigmatic Mushroom Coffee – My fave!!! Get 10% off your online order HERE.
Having a hard time following through or do you get started and keep going for a while then drop off when things get crazy again.
In this episode I talk about the delicate discipline towards ourselves that is necessary in getting our goals accomplished.
Often we think it is sheer will that is need or that we need to motivate ourselves through negative self-talk (“when I tell myself I am fat and lazy it works to get me moving again…”) that may be true for very short time, but ultimately fails in the long I share my rainbow visualization to bring more heart-centred awareness and self-compassion. Empathy and compassion for yourself, your current phase of life, your current body, your kids and spouse AS THEY ARE is where the magic lies.
Delicate towards yourself makes the discipline part FEEL easy.
Are you your own worst enemy?
Learn why this may be the biggest mistake you’re making in your health, fitness and motherhood journey.
“Start from the Heart” is what I always say when coming to decisions, knowing that the heart’s wisdom and understanding of truth is very much superior to the conditioned mind.
Come from love, feel love, enjoy basking in the glory of your own self-love and see how the behaviors, thoughts and moods that make up your days are elevated to meet the expectations you have set for yourself.
You got this FitMama!!
Reach out and connect or join our Wake Up Challenge and other great challenges in our FitMama Facebook Community for support.
You are not alone!
In this week’s episode we dive into the mindset of scarcity.This means that you find yourself consistently replaying the story in your head that says, “there isn’t enough time,” “I don’t have the support I need,” I can’t afford to do that,” “Must be nice for them, it will never happen for me.” And so on… This old story has been playing for centuries and it’s time for you to let it go and play in the realm of possibility!
What if anything were possible?
What if you could change the story and support yourself?
What if you didn’t keep making these excuses that hold you back?
It’s so fantastic to fully realize that everything you have ever wanted can be yours and you CAN have the amazing feelings and life that you so desire. Feeling good doesn’t come from outside of you.It isn’t dependent on your external circumstances. Feeling happy doesn’t come from buying the latest fashion, car or gadget.
We already know this intuitively, so let us get outside that old family story of “there isn’t enough” and “they are succeeding, therefore I must be failing” mentality.
You CAN reach your goals in any area and it will become very evident once you change the focus of your head talk…
Abundance mindset here we come!
Please book in your free 15-minute chat with JEN here to ask her questions about your personal situation by clicking “Help! My core!”
The work IN this episode is all about FOOD.
This is one of the most common question I get from FitMamas and it’s no wonder because it’s a confusing landscape out there.
I share my personal stories about my dieting past, I share my history of “restriction” and “obsession” with food.
As the “season of food” is descending upon us, worrying about weight gain is optional and what you focus on grows…
I share the simple guidelines I use to maintain my weight, feel great around the clock, never feel deprived, always allow myself choice and never restrict myself of anything.
This is possible FitMama!!
I share all the steps and a whole 21-day journey of awareness and understanding yourself in my eBook and audios: The 21 Days to Love Your Body
Honouring yourself and tuning in is a first important step.
Where have you disconnected from your own needs?
Where and when did you start tuning out of your body to “please” others?
How has this effected the level of self-TRUST that I talk about messing with on the dieting cycle?
A simple way to start tuning into yourself and beginning your self love journey starts with this free audio: Listen Within NOW
This episode follows my 8-day “media tour” trip around California promoting my international best-selling book, The Love FitMama Way: Transforming the Core of Motherhood.
I shared with host after host the importance of core rehab and realized that I may not yet have explained this process on the podcast yet, so here it is!
I explain why I recommend to “stay flat for 5” and “heal your seal” and what the heck Pearl PullUps are.
I explain the deep four “deep core” muscles aka The Core 4 and how they work, how they change with pregnancy and birth as well as what exactly a Diastasis Recti is.
For more visuals, head over to the LoveFitMama YouTube channel and watch the #nocrunches video to help you understand why I advise against these common “ab” moves after you’ve had a baby.
Do you have questions about your core?
Book in for a free chat HERE.
This episode covers leaking pee when sneezing, walking, jumping or working out and I go into what a prolapse is – and why you don’t want one.
We talk superficial core and deep core and what I recommend starting with before going on to other workouts.
Enjoy this informative episode and share with your fellow Mom friends!
This episode was brought to you in partnership with The MuTu System for Core rehab. Get 25% off this week (until Oct. 5) or order and start your core rehab program anytime at this link.
On this week’s episode, Jen talks about creating awareness around where the true energy leaks are in your life.
Is there a habit or daily behavior you’re engaging in that is keeping you stuck?
Is there something you’re eating, drinking, doing or not doing that isn’t letting you get closer to your goals?
What’s holding you back and how do you change things in your life that are no longer serving you?
Yes, there are fears and stumbling blocks and things look worse before they look better….but every step is worth it.
Trust that you’re on the path when you align with your higher self.
Your gut is telling you some specific things in your life aren’t working, what will it take to listen?
Click play today and let Jen talk you through sealing the leaks and getting your goals.
Tune in within FitMama!
Want me to guide you through a meditation?
Click here: http://www.lovefitmama.com/listenwithin
Follow Jen on Instagram and Instagram stories as she shares her travels in Southern California for The Love FitMama Way book media tour!
Not sure where to start with your core? Book a call with Jen or start doing the Pearl PullUps NOW
On this week’s episode, I had the honour of interviewing the dynamic duo that makes up Zesty Ginger (zestyginger.com)
These two help women globally become more aware of the phases of their cycle, they guide them get testing to see where their imbalances are and then from there, they support them in tweaking things that need some attention so they can thrive in their life rather than feel hijacked by their hormones.
If you are new to understanding the phases of your cycle and want to support your body in each unique week, download their free cycle guide: www.zestyginger.com/cycle
They created a simple and easy to follow guide that will give you a leg up on liver and full body hormone support. This is the guide I use and love to make my daily detox elixirs to support that week of my cycle. It can be overwhelming to take supplements like chlorophyll, milk thistle, turmeric tincture, collagen and more. When to skin brush? How much lemon or cranberry juice? They answer it all in their guide and on this episode of the FitMama Podcast.
We go into their individual journeys that brought them together as a functional nutritionist and MD team who are on a mission to support women and to clear the confusion that exists around hormones and our cycles. Their “testing vs. guessing” philosophy allows them to be of great service to women and moving from PMS, PCOS, Painful periods or worse to system support and symptom freedom.
Join their supportive tribe and the next Healthy Hormones Group that begins Sept 25th: www.zestyinger.com/healthyhormones
Follow more of their journeys and incredible tips and tools on Instagram @zesty_ginger
Hey FitMama,
It’s back to school time and I know you are getting into the swing of the new routines and your life, as you know it.
Have things already settled in such that your goals and desires you had planned to implement have already fallen off your radar?
In this episode I talk about your willingness to give up ONE thing.
When you give up this one thing, you open to the possibility of true change.
For change to occur long term, we need to repeat a certain thing over and over.
Are you aware of the habits and daily repetitive behaviours that are keeping you stuck exactly where you don’t want to be?
Are you willing to give something up and feel the strain that comes along with it? Knowing that it gets easier each time you do it and that it just takes a little commitment and delicate discipline….PLUS: Awareness.
I talk about awareness and what you’re paying attention to in your day.
I mention that I saw Dandapani (https://dandapani.org/) speak on the weekend at a summit I attended in Toronto and explain his (my interpretation of) analogy of the mind and awareness. When you can connect these concepts and realize that you’re really not giving up anything while have everything to GAIN, you are winning 100%.
Work on your inner game by giving up that one thing and being disciplined with your awareness…when you do watch your dreams become your reality.
The tools are in this episode and I know they will be effective for you!
Please apply for a chance to join us at the “Own Your Core BS” Retreat.
Check out my TEDx talk I mention in this episode, “How to Love Yourself to the Core.”
Tune in for your weekly dose of love from FitMama herself!
Jen’s wisdom on self-love and self-care keeps you on your feet and in the work IN to your workout today, she delivers the truth and love bombs that will have you taking deep action instead of the surface stuff that only lasts so long.
Excuses everyday? Constantly hitting the wall? Losing Motivation?
Starting a new routine? Trying again?
Self-care is no joke, with women getting sick and tired in record breaking numbers.
No matter where you’re at, Jen will have you looking at your routines and current habits and will be optimizing them with you on the podcast.
Jen asks probing questions and she will be digging into what is really going on for you.
You are not alone FitMama.
Keep failing? Good!
It means you’re working at something.
But are you fully committing?
What is standing in your way?
Get regular and routine this fall with a flare.
Join us in the Facebook group as we tackle #goals this September.
Have you gotten your medicinal mushroom coffee yet?
Try this recipe that I came up with this summer (inspired by my sister)!!
2 packets “Create” Four Sigmatic Mushroom Coffee
14 oz hot water
2 tbsp MCT oil
2 tbsp Organic Maple syrup
1 scoop Grassfed Collagen (I use vitalproteins)
5-10 ice cubes (or blend hot and then pour over 5-10 ice cubes)
Blend on high, pour into glass
Enjoy!!
Did you know you are a manifester? Know what manifesting is yet? Jen will explain what she means by it and how it is already taking place in your life.
If you’re feeling stuck in a repetitive cycle of being displeased or worrying about your body, life, job, kids, bills, husband, wife or anything else – it may be that you are actually just attracting more of what you don’t like about those things into your life.
It’s time to both let go of control and also gain control, now!
Jen explains how to worry less and manifest more positive things in your life that are aligned with the best version of you. Jen gives you a clear understanding of the difference between visualization, hoping, wanting, wishing, craving, desiring and truly manifesting the things you want more of in your life.
Tune in today to get reignited in your passion for what’s possibly in your life! Jen shares her important swap in your vocabulary from “I want” to a much more powerful statement.
Please share! And find more self-love tools at www.jenoliver.com
Hold on FitMama, you’re about to get some serious support on your female brain and the head talk going on inside of it!
On this week’s episode of the work IN to your workout, Jen interviews the brilliant Bree Stedman from Australia. Bree is an International bestselling author of the book, Own Your BS® and has the journal and program to go along with it.
Bree’s understanding of the female brain and how it works differently than our male counterparts allows her to get real breakthroughs with her clients that last a lifetime.
Tune in to the conversation we have about Owning your BS, how self-talk plays an important role in our behavior and how to make changes for yourself that last – allowing you to get out of your own way once and for all.
The best news is that Bree and I are having an exclusive women’s only retreat this fall October 12-14, 2018 just north of Toronto, so if this speaks to you and you want to Own Your BS® for good and get on with life!!
Click here: http://lovefitmama.com/retreat to register your name and get more info so you can join us in 1 of only 8 spots available. We cannot wait to meet you!
To find out more about Bree or contact her directly, find her online at:
www.breestedman.com
www.instagram.com/breestedman
https://www.facebook.com/breestedman.ownyourbs/
This is a fun episode where Jen not only sings her summer mantra, “If it’s meant to be, it’ll be…” to the song by Bebe Rexha and Florida Georgia Line, she also shares some intimate personal stories about how she started her first podcast a decade ago in 2008 in the very room she sits in while she records this podcast 10 years later!
Jen is sharing many funny throwback stories this week and sprinkles in her usual food for thought and inspired ideas for living the life of your dreams.
Jen takes one of her deep dives into the idea of time being an illusion and it’s merely a perception we can manipulate depending on what we’re doing.
Jen talks focus, intention, letting go, trusting the universe and more.
This is one episode you don’t want to miss!
Here is the episode of the Straight Outta Windsor Podcast she mentions: http://bit.ly/JenSOWPodcast
Here is the link to that fun summer song Jen sings: https://www.youtube.com/watch?v=zDo0H8Fm7d0
Want to contact Jen, get her book or find other links to stuff she loves?
Click here: https://linktr.ee/lovejenoliver
This week, Jen has the honour of interviewing writer and podcaster, Zibby Owens! Zibby is an inspiring mom of 4 children who hosts a podcast called “Moms don’t have time to read books!” which is a brilliant title and concept!
Jen shares how she found and connected with Zibby and then they interview each other on this podcast. Jen asks Zibby some questions to get her thinking about her own core and explains to her what can be done to support herself even though her children aren’t young anymore. It’s never too late to rehab your core and reconnected deeper with yourself. Join Zibby and Jen as they share important details you won’t want to miss! Head over to the links below to follow Zibby and subscribe to her fabulous podcast.
www.zibbyowens.com
https://www.instagram.com/zibbyowens/
https://zibbyowens.com/podcast-1/
This podcast was supported by:
Four Sigmatic Medicinal Mushroom Coffee http://bit.ly/MushroomCoffeeFitMama
And “Notes to Self” positive affirmation socks http://bit.ly/NotesToSelfSocksFitMama
Get yours today!
This week, you will inevitably be inspired to harness your inner Goddess and let it’s spirit unleash onto your life! Jen talks sex, self-talk, masturbation, body image, and releasing your inhibitions that may be holding you back from feeling your best. Jen offers ideas and suggestions for increasing your connection to your divine inner Goddess by yourself and with your partner. Have you been conditioned to think your needs and desires don’t matter? Have you gotten into a rut and haven’t been treating your King like the Queen you are? Regardless of your relationship status or how many kids and toddlers you have at home, trust that you can feel the excitement of dating again. Lifelong dating of your man or woman is truly possible and is a very important part of creating a long and sustainable marriage. Kids can feel the connection and love their parents have – so ignite yours with some simple ideas and new perspectives. Make today exciting and treat your love with love.
This podcast episode was brought to you by Best Self Journal and The 21 Days to Love Your Body eBook and Audios program.
In this episode Jen asks Heather Chauvin, Mom, Coach, Speaker and host of the Mom is in Control Podcast questions about the role of fitness and mindset in her life. Jen dives in deep with Heather about her concept, “energetic time management,” and Heather gets real on what it means to live a life of abundance and ambition, while keeping self-care at the top of the list.
Heather shares the turning point in her life that ignited her to wake up and take an honest look at her priorities.
Tune in for this incredibly inspiring episode today!
How to get in touch with Heather and find out more about how she helps women just like you.
Heather Chauvin, BSW has been named the next generation’s thought leader in parenting and women’s leadership. Her mission is to crack women open to their deep potential and help them understand and decode their child’s behavior.
Heather is a Tedx Speaker and the creator of the Mom Is In Control Podcast.
She has been featured on the OWN Network, Huffington Post, TV outlets and others.
With wit and wisdom, Heather inspires a global community of women to take back control of their lives and evolve how they lead, work, play, and parent.
Website: http://heatherchauvin.com/
Podcast: http://heatherchauvin.com/podcast/
Facebook: https://www.facebook.com/groups/momisincontrol/
This episode was brought to you by The Best Self Journal and Muse, the brain sensing headband.
This week Jen shares the most incredible tool to shift out of the state of overwhelm, anxiety and exhaustion. She explains how the energy leak of living out of alignment of your core values and beliefs will keep you stuck in your head on a continuous loop of overwhelm, anxiety and exhaustion.
Follow her three-step Instant Reset Analysis or IRA process which is the Heart-Core Connection to self-love.
I – Identify that you’re stuck in your head (Head = H1)
R – Replace head talk with heart talk (use the words “thank you” on repeat) (Heart =H2)
A – Ask the questions of your core. (Home = H3)
Jen explains it all in detail during this episode and the shifts this helps Jen and her clients make creates a cascade of incredible positive changes that flow with ease instead of feeling like such a battle.
Apply HERE for the FitMama Foundations™ Program where you will learn these techniques and so many more that will empower you on your FitMama journey.
To finish off the podcast Jen shares her secret to getting what you want right now.
Don’t miss this episode – it’s sure to lead to an incredible breakthrough if you’re feeling at all stuck or living out someone else’s values rather than your own.
This episode is brought to you by the Best Self Journal. Take some time each day to follow up on your own goals. As well, our show partner Four Sigmatic Mushroom Coffee encourages you to brew a cup and do the IRA process!! The calmness you will feel from this yummy cup of coffee will feel so good!
Jen recaps the 7 Pillars of the FitMama Foundations™ and highlights the importance and paradox of this 7th pillar – Fitness, movement, exercise…however you look at it, Jen will ensure you have a new perspective by the end of this episode.
Jen shares the negative consequences of core dysfunction and what things can make it worse. This episode will have you asking some deep questions to yourself that will truly change the way you look at things, so the things you look at change.
Want a flat belly, strong body, fit heart, toned arms?
Want to feel good, happy, relaxed, patient and rested?
These are all possibly for you – but they all start from a deeper connection within.
Apply for the upcoming group-coaching program: The FitMama Foundations Application is here.
Often postpartum, it’s more important to consider what NOT to do, than what to do.
Jen outlines the ABCs to focus on as you consider what your fitness routine looks like at this phase in your life.
Start your fitness journey by listening within: www.lovefitmama.com/listenwithin
This episode is brought to you by the 21 Days to Love Your Body eBook program and by Muse, the brain sensing meditation headband.
This is one of the most common things FitMamas say they “want” when it comes to postpartum fitness and health goals. Jen goes into what it really takes to “get your body back” and how it may be a lot closer than you think. She deep dives into the key pieces to focus on at the level that can actually affect change – and it may take less sweat than you first anticipated.
This episode will inspire you to a practice forms self-love and self-care that you may not have realized is so intimately connected with how you feel about your body. Your relationship with yourself is the one that Jen encourages you to work on. She introduces the sex and self-care guidance she expands on in her FitMama Foundations™ group program and will have you setting aside time in your busy schedule to start engaging in some of the more useful ways to “get your body back.”
Click here to apply to the FitMama Foundations™ Program beginning June 19, 2018:
This episode is brought to you by show partners: Four Sigmatic Mushroom Coffee and Your favourite meditation tool, Muse, the brain sensing headband.
Were you ever into journaling, writing, poetry, pen-pals or imaginary play as a child? Jen digs deep into the what, why and how behind this important pillar of the FitMama Foundations™. This episode pleas with you to do the work IN to your workout because journaling will allow you to break free from so much of what stands in your way (you). It will help you move when feeling stuck, it will help you understand what is underneath the very surface level day-to-day thoughts and feelings and will give you insights, awareness, connection and a mirror that just may be the missing link for you.
Here are a few prompts to get you started:
- How do I want to feel today?
- What do I need today?
- What could things look like if I wasn’t always rushing?
- What if I did have the resources and time for self-care?
- What’s really stopping me from reaching my goals this week?
As I share in the podcast, I have opened up the doors to a new FitMama Foundations™ Group Program that starts June 19, 2018, by application only – to apply click here: http://bit.ly/FoundationsApplication
This episode was brought to you by The Best Self Journal and Four Sigmatic Mushroom Coffee
In good form in this episode of the work IN to your workout, Jen shares why meditation is one of the cornerstone pillars of the FitMama Foundations™.
Have you ever noticed it’s not what you want that you really want, it’s the feeling that said thing will bring?
Want weight loss? You probably want to feel strong and healthy in your body. Want more sleep? You probably want to feel rested and energized. Wish you had more time? You probably want to feel good about what you’re doing and have clear boundaries so you’re not constantly doing everything for everyone else, BUT you.
Will meditation help with all of these? Yes.
In a very impactful, noticeable way, incorporating small doses of meditation will change your life for the better. Jen gives you so many reasons why meditation is such a key component to the work IN needed to get the most from your healthy lifestyle.
By the end of this episode, you will see why scheduling in your (even 5 minute!) daily session is the game changer you’ve been waiting for.
Everything you want is just one calming breath away.
Tune in to reconnect to the core of you and set an intentional path to honour you through deep breathing, visualization and meditation today!
Contact Jen with questions!
This episode of the FitMama Podcast is brought to you by Muse, the brain sensing headband and the Best Self Journal. It’s the little daily habits that make up your lifestyle!xx
Water, weight loss, worrying – say what? Today Jen launches into a call to action reflecting her famous “2 by 2” rule tool for water intake and explains how water helps with weight loss. Jen suggests incredibly useful ways to incorporate more water into your life and shares the secret to making the habit of drinking water (or any other health habits you want to adopt) effortless.
Listen in today for the kick you need to up your water intake and energize your life today!
This episode is brought to you by The Best Self Journal and the 21 Days to Love Your Body eBook
There is nothing glamorous about weighing yourself and then judging yourself or speaking to yourself differently depending on your weigh in. There is nothing glamorous about yelling at yourself inside to get to the gym or stop eating this or that. This has to stop – imagine someone else weighing you in every morning and then berating you and restricting your food or upping your activity based on it. Imagine them saying all day to you out loud the negative words you say in your head?
This would be classified as abuse.
It’s a funny paradox that I have seen in my clients and felt myself so many times.
We need more sleep, we want sleep, we always feel tired and exhausted and rarely feel rested…
Then, when it comes time to sleep, we tend to find everything in the world to do BUT rest our heads and get that very thing we need in a solid way each night.
We all crave to be in control of our time and how we use it and though we know we aren’t at our best unless we get the sleep we need, we still don’t prioritize it. Until we make it more appealing and glamorize it to make it more attractive, we will constantly push it down the list as something to do after everything else gets done.
Don’t fall prey to this! Move sleep up the list and tune in today to get re-inspired for making sleep one of the most important parts of your life.
This episode was brought to you by Muse Meditation Headband for your mindfulness and relaxation pre-sleep routine and Best Self Journal for prioritizing your sleep!!
Food and diet has become one of the most talked about and complicated aspects of our health and fitness culture. What to eat? When to eat? How much to eat? The weight loss industry and health practitioners have been making up meal plans for decades now. Curiously, however, we now have a generation of children being born that aren’t supposed to live longer than their parents did.
That’s shocking and when it comes to adaptation and evolution, that is completely backwards. Something isn’t working when it comes to the diet industry actually supporting long term weight loss.
So where does that leave us then if we want to lose weight and keep it off?
To the work IN to your workout of course!!
In this episode Jen shares the science and reality around how our thoughts and feelings affect our food choices and how those can matter more than the food choices themselves. Feeling guilt, shame and regret around food choices will increase the stress hormones in the body and in fact lead to less chance of weight loss and a cascade of other things you are unlikely to want.
Intuitive eating, or “listening to your body” is important and also knowing where the choices or cravings or desires are coming from. Are they coming from “shoulds” and “have to’s” or are they coming from love and connection and a desire to nourish?
There is no judgment, just questions here.
Ask yourself how you are standing in the way of your goals through too much “food negativity” and worry rather than experiencing, eating and enjoying.
Jen suggests 3 things you can do starting today that will allow you to get a deeper understanding of your personal experience and you how you can move in each moment towards food freedom. For life!
You got this!
This episode is brought to you by The 21`Days to Love Your Body™ and by Muse™, the brain sensing headband.
Do you feel lack? Feel not good enough or unworthy no matter what you do?
So often we don’t stop to look around our life other than to compare ourselves, our bodies or our life situation with our friends, family, peers or people we may or may not even care about. We take the opinion of others as the gospel and we let others’ thoughts or feelings about us inform our own.
Our biggest fears as humans are around not being worthy. Not being loved. Not being good enough.
We think we need to hire a trainer, start a diet, do a complete overhaul on our life or something else external to us to be good enough.
It’s all lies you tell yourself, and in this episode Jen will break it down for you – unworthiness or feeling lack is a symptom of a greater problem and can be remedied by one life changing action:
Listening and connecting within. Regularly checking in with yourself and what’s your inner guru is telling you.
Within yourself is all the love, abundance, worthines and happiness you can ever dream of.
Tapping into this endless supply is what the The Love FitMama Way is all about.
Tune in to hear more.
You are worthy and loved, there is just no doubt about it.
Want to connect more with Jen Oliver? Email her jen@jenoliver.com or join the movement in the FitMama Facebook Group.
This show was brought to you by Notes to Self Socks and Muse – the Brain Sensing headband.
Change is an inevitable part of life and yet one of the most feared things we encounter on our journeys.
How do you adapt to change?
How do disruptions in your routines and life affect your thoughts, habits and behaviours?
Jen shares some of the major changes she has endured and how these have played a role in her personal growth and development.
When you listen and ask yourself the questions Jen poses, you will find yourself going back in time to stories in your own life that were created out of change.
Are these stories serving you?
Are you playing the role of victim or victor in your stories?
The questions about how change is changing you, are about exploring these stories and experiences, and finding 5 or more ways they were a growth experience benefitting you.
Shifting perspectives here opens up empowering opportunities to transform.
Tune in now to embrace change and flow through life with more ease.
A thank you to this show’s sponsors: Four Sigmatic and Best Self Journal.
Get 10% off your mushroom coffee here: http://bit.ly/MushroomCoffeeFitMama
Start journaling towards your Best Self here: http://bit.ly/BestSelfFitMama
Connect with Jen: https://linktr.ee/lovejenoliver
This episode will have you thinking in ways you didn’t even realize were possible. Jen takes us up, down and all around in this episode asking the real questions that will get you moving forward in your goals using the self awareness you have around emotional eating.
If you consider yourself an emotional eater, Jen explains how this is a gift and one you can harness to better understand your deep connection within. If you want it to lead to behavior change that is a choice you can make. No pressure.
Jen shares some of the science behind the nervous system – gut-brain connection and gives you the inspiring evidence that you have it all within you to truly overcome anything you think is holding you back, starting by being aware of it.
Jen touches on The Love FitMama Way and how understanding the 3 stages of deeper self-love begin with her eBook and audios program, The 21 Days to Love Your Body available on her site, http://www.jenoliver.com or http://www.lovefitmama.com
This show was brought to you by the 21 Days to Love Your Body eBook and Audios program and The Best Self Journal
Jen dives right into the topic of “little” addictions that we have to behaviours we think are going to make us feel better, but actually set us further back from our goals of feeling better and living a high vibe life. Jen talks about this paradoxical nature of our negative habits and gives you some serious food for thought. Have you taken a close look at your daily habits and become aware of how some of them might not be serving you? It’s natural to look to things external to us to help us feel better, but Jen empowers you in this episode with how you have it within you to overcome any and all negative emotions. Not by escaping them, but by facing them. Take a look at some of your behaviours today and see where you might be “using” instead of “choosing.” Jen gives her top 3 tips for more awareness starting now. Tune in and break free. You got this FitMama! Please feel free to share your feedback or reach out anytime to me at jen@jenoliver.com and join the conversation in our supportive loving Facebook community: FitMama™ (insert link: https://facebook.com/groups/lovefitmama)
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This episode brings up those negative thoughts and words you use against yourself and Jen highlights the many ways you are holding yourself back using them. Are you still playing life as your own worst enemy? Are you sabotaging your own goals? If you’re thinking negatively towards yourself or others, it’s probably a huge yes. Jen gives you a handy little tool to start becoming more aware of your self-talk and by noticing it throughout your day, you have the opportunity to change it. Jen calls us human dimmer switches and says through our words and actions we are dimming our own light and the lights of those around us. How can we choose to brighten up our lives. Through love. Tune in today and start practicing daily positive self talk, now!
Come see what’s happening this week in our FitMama Facebook Community
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It’s easy to see will power as our enemy or this evasive, fleeting ideal that we never have enough of.
In this episode, Jen shares with you the research around self-regulation: aka self control or will power. Jen explains what will power is, what depeletes it and what replenishes it in both the short and long term so that we can forge ahead towards our goals and intentions without the constant inconsistencies.
Tune in now while Jen opens your eyes to ways you can not only strengthen your will power overall but how also to create situations that don’t require banking on a limited resource.
After all, how good do you feel when you follow through?
Create a virtuous cycle of success for yourself and your goals today!
Need a guided relaxation audio to calm down and feel more positive?
Download this short guided meditation today: http://lovefitmama.com/listenwithin
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This episode dives deeply into exploring what your focus is on with regards to your perceived control and the problem vs. solution focused approach to your goals. Jen explains the difference between Internal and External Locus of Control and shares which one breeds resilience and leads to greater success in your life and habits. When you’re focused on the problems, issues, people to blame or other negatives in your life, you will see more of those appear, whereas when you are solution focused you will inevitably see not only more success but more positive affirmation that the path IS in fact open to you.
Jen describes learned helplessness and where it stems from and how it leads to more anxiety, depression and lack of motivation.
Practicing gratitude and appreciation for what is, allows you to start to see more of the things to be grateful for actually appear in your life. What you appreciate appreciates, and your whole life will feel more vibrant and filled with joy when you see that even waking up each morning is simply the greatest gift.
Through her two step process she shares around Awareness and Action, Jen leads you to feeling better and more in loving control regarding your approach to your body, life and goals.
Needing motivation for some no excuses workouts you can do from home in under 30 minutes? Download The Free 8 Day Fitness Challenge here.
Your 10% off Four Sigmatic Mushroom Coffee code is ‘fitmama’ or click here for the direct link: http://bit.ly/MushroomCoffeeFitMama http://bit.ly/MushroomCoffeeFitMama
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Jen explains in this episode why the word “try” or “trying” is a dirty word when it comes to focusing on your health goals.
If you are “trying” to do something it means that you are not doing it.
Trying could be getting you one step closer but even more likely it is actually what’s keeping you stuck.
Jen walks you through a process to help you increase your level of motivation and understanding of how it will feel to carry out the goals you are working on and this will allow you to keep moving forward without the mental and emotional effort of “trying.”
Tune in for this game changing episode that will give you a new perspective on working towards your goals in the kitchen, gym, mat or meditation cushion.
Like what you heard here? Let Jen take you deeper inside through a relaxation and visualization “innercise” that will help you tap into your own internal strength and will move you forward by starting from within: http://lovefitmama.com/listenwithin
We get caught up in the big picture sometimes but then the day to day stuff has us going crazy and getting exhausted that there is a chance the bigger picture never comes.
All we get is more of the same as what we had before.
Instead of starting or continuing, we are stuck in the thinking about doing something phase, but we are taking no actual action towards our goals.
Maybe we say we are “trying.”
This week Jen talks about the positive and negative consequences to forming habits and whether health promoting or not, we all have habits. These daily routines and rituals that have consciously or unconsciously, have consequences.
Join Jen as she talks you through a clear path to understand your personal habits, how they impact your days, weeks, months and years and ask yourself if it’s heading to where you want to go.
Tune in today to consider how you can immediately take positive action by focusing on the smallest steps possible.
Little tiny movements toward a goal is still movement forward.
You got this FitMama!
Download the FitMama 8-day Fitness Challenge to start building your positive movement habits today!