Fit Moms Squad: Recent Episodes
Lesya Holzapfel- BSND
How do I lose weight and keep it off? Why isn't anything I'm doing working? How do I stay consistent? How can I stop self-sabotaging? What are the best exercises for moms?Welcome to the Fit Moms Squad Podcast where Lesya will answer ALL of these questions and much more! Each week we will dive into all things weight loss, fitness, hormones, gut health and brain habits. With a Bachelor's in Nutrition and over 110 lbs lost with keto, Lesya shares actionable tips and strategies that have helped her busy moms lose weight, regulate hormones, balance gut and reprogram brain habits.
In this eposide I share my personal story about my weight gain on keto and the changes I'm making in my content and business moving forward.
In this episode, I interview Amber Brueseke from Biceps After Babies about the Truth About Macro Counting.
Topics covered in this episode:
- How Amber discovered Macro Counting
- The difference between counting macros vs calories (which is better for fat loss & why)
- Fat loss vs Weight loss- the difference and why fat loss is the goal
- How is macro counting not a "diet"?
- How can women track macros without being obsessed or leading to an eating disorder?
- Do women have to track macros forever to maintain their ideal body weight?
...and so much more!
Amber is running a Free 5-Day Fat Loss Challenge. Sign up here: bicepsafterbabies.com/challenge
Amber Brueseke is a wife, mom of four (ages 8-15), and a former RN who founded Biceps After Babies because she believes that being a mom doesn't have to mean your fittest days are behind you. What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 6,000 women use the tool of macro counting to build a nutrition plan that's both effective and enjoyable. Amber also created a Transformational Coach certification that teaches other health and fitness coaches how to improve client results by getting to the root of their problems. Amber loves chocolate and peanut butter (preferably together), lifting heavy weights at CrossFit, and hanging out at the beach with her family.
Follow Amber on Instagram: https://www.instagram.com/biceps.after.babies/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @lesyaholzapfel so come say "hi" there!
Thank you!
In today’s episode, I interview Samantha Gladish about what it means to be naturally nourished & trusting your body again.
Samantha Gladish is a Hormone Nutritionist and author of the Amazon bestseller, The 30-Day Hormone Solution. She is also the host of one of Canada’s top-rated podcasts, The Wellness Witch. She is the founder of HolisticWellness.ca; a website dedicated to helping women heal their metabolism and optimize their thyroid health. Her passion for business is an extension of her work as a Health Coach, which led her to develop her own online business mentorship program for practitioners and nutritionists. Samantha speaks internationally on all things health, wellness and entrepreneurship and in her spare time, you can find her baking up delicious healthy treats in her kitchen.
Topics covered in today’s show are:
- Sam’s journey with hashimotos
- What your thyroid says about your health
- Testing vs listening to your symptoms
- What does it mean to be naturally nourished
- How to get back to your roots with food and health
- What is metabolic health and why it’s crucial for women who want to thrive
Sam has created a brand new program helping women heal their metabolism, optimize their thyroid, and balance their hormones called Naturally Nourished.
I have enrolled in it and it’s fantastic, I highly recommend you enroll as a founding member before the investment goes up.
If you’re in the U.S, you can get it here:
https://lesyaholzapfel--holisticwellness.thrivecart.com/naturally-nourished-usd/
Canada peeps, click here: https://lesyaholzapfel--holisticwellness.thrivecart.com/naturally-nourished-cad/
Follow Samantha Gladish:
Podcast:https://podcasts.apple.com/ca/podcast/the-wellness-witch-podcast/id1384009171
Instagram: instagram.com/holisticwellnesswitch
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Free Keto Class: https://bsbtribe.mykajabi.com/bsb-class
Free Carb Cycling Class: https://bsbtribe.mykajabi.com/ckcc-org
Follow me on Instagram: https://www.instagram.com/lesyaholzapfel/
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @lesyaholzapfel so come say "hi" there!
Thank you!
In today’s episode, I interview Ben Azadi from Keto Kamp about the Truth About Calories.
Topics covered in today’s show are:
- Does counting calories REALLY work?
- Why are we so obsessed with counting calories, even in this day and age
- Do calories matter when doing keto?
- If calories aren’t that important, what is?
- Isn’t fasting the same as cutting calories?
- What should we be focusing on when it comes to a healthy weight and overall health?
Ben Azadi is a Best Selling Author l National Speaker
Founder of Keto Kamp
He helps people with their health/energy through intermittent fasting & keto
Ben is hosting a Free Keto Challenge soon!
Sign up here: https://kka.mykajabi.com/keto-challenge
Follow Ben Azadi:
Podcast:https://podcasts.apple.com/us/podcast/the-keto-kamp-podcast-with-ben-azadi/id1470779784
YouTube:https://www.youtube.com/c/KetoKamp
Instagram:https://www.instagram.com/thebenazadi/
TikTok:https://www.tiktok.com/@thebenazadi
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Join BSB Tribe: https://bsbtribe.mykajabi.com/signup
Learn About The Clean Keto Carb Cycling Blueprint: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on Instagram: https://www.instagram.com/lesyaholzapfel/
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @lesyaholzapfel so come say "hi" there!
Thank you!
Join my free FB group here: https://www.facebook.com/groups/fitmomssquad
Work with me:
- Holisitc Clean Keto Wegiht Loss Program: https://bsbtribe.mykajabi.com/signup
- Clean Keto Carb Cycling Blueprint Coaching Program: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on IG: https://www.instagram.com/lesyaholzapfel/
In today’s podcast episode, I’m interviewing Danielle Daem on the 3 pillars of sugar freedom.
Danielle Daem is a Sugar Freedom Coach & Speaker who is passionate about helping women reshape their relationship with sugar so they can reclaim control over their health and energy once and for all!
Having struggled with sugar addiction, she knows exactly how difficult and overwhelming the journey can be. Using her extensive knowledge in nutrition, personal experience, and coaching, Dani helps her clients discover a new way of living in which sugar cravings and guilt no longer control their health and life.
For the past 5 years, Dani has been on her own journey with food. She’s learned the power of eating real food and how building a few simple habits can drastically shift our health and life for good. She’s passionate about empowering people to learn what works best in their unique bodies and life.
Danielle is also the host of the top-rated “Beyond Sugar Freedom Podcast” where she deepens conversations about the root causes of sugar dependency and total body health and wellness.
Danielle is hosting a Free Sugar Freedom Bootcamp. Register for this live event here.
This free training will show you;
- How to create a real and lasting healthy relationship with sugar
- How to put an end to the cravings (without feeling deprived)
- The 3 Pillars system to finally make peace with food that lasts
- What are the real reasons, the root causes, of your dependency on sugar and food
- What tools you'll need to begin to heal from the inside out
Follow Danielle on social media:
https://www.instagram.com/danielledaem/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Join BSB Tribe: https://bsbtribe.mykajabi.com/signup
Learn About The Clean Keto Carb Cycling Blueprint: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on Instagram:https://www.instagram.com/lesyaholzapfel/
Are you subscribed to the Fit Moms Squad Podcast? I encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group,Fit Moms Squad! I'm also on IG @lesyaholzapfel so come say "hi" there!
Thank you!
In today’s podcast episode, I’m interviewing Danielle Daem on the 3 pillars of sugar freedom.
Danielle Daem is a Sugar Freedom Coach & Speaker who is passionate about helping women reshape their relationship with sugar so they can reclaim control over their health and energy once and for all!
Having struggled with sugar addiction herself, she knows exactly how difficult and overwhelming the journey can be. Using her extensive knowledge in nutrition, personal experience, and coaching, Dani helps her clients discover a new way of living in which sugar cravings and guilt no longer controls their health and life.
For the past 5 years, Dani has been on her own journey with food. She’s learned the power of eating real food and how building a few simple habits can drastically shift our health and life for good. She’s passionate about empowering people to learn what works best in their unique body and life.
Danielle is also the host of the top rated “Beyond Sugar Freedom Podcast” where she dives deep into conversations about the root causes of sugar dependency and total body health and wellness.
Danielle is hosting a Free Sugar Freedom Bootcamp. Register for this live event here:
Register for the upcoming FREE Keto training here: https://bsbtribe.mykajabi.com/training
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Learn About The Clean Keto Carb Cycling Blueprint: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on Instagram: https://www.instagram.com/lesyaholzapfel/
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @lesyaholzapfel so come say "hi" there!
Thank you!
Submit your question to my FB group here: https://www.facebook.com/groups/fitmomssquad/
Join BSB Tribe Here: https://bsbtribe.mykajabi.com/signup
Learn about The Clean Keto Carb Cycling Blueprint Here: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on IG: https://www.instagram.com/lesyaholzapfel/
Register for the upcoming FREE Keto training here: https://bsbtribe.mykajabi.com/training
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Learn About The Clean Keto Carb Cycling Blueprint: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on Instagram: https://www.instagram.com/lesyaholzapfel/
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @lesyaholzapfel so come say "hi" there!
Thank you!
Submit your question to my FB group here: https://www.facebook.com/groups/fitmomssquad/
Join BSB Tribe Here: https://bsbtribe.mykajabi.com/signup
Learn about The Clean Keto Carb Cycling Blueprint Here: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on IG: https://www.instagram.com/lesyaholzapfel/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Join the Waitlist for BSB Tribe:https://bsbtribe.mykajabi.com/waitlist
Learn About The Clean Keto Carb Cycling Blueprint: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on Instagram: https://www.instagram.com/eatbefitexplore
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Watch the Free Training Here: https://bsbtribe.mykajabi.com/ckcc-org
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Join the Waitlist for BSB Tribe:https://bsbtribe.mykajabi.com/waitlist
Learn About The Clean Keto Carb Cycling Blueprint: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on Instagram: https://www.instagram.com/lesyaholzapfel/
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexploreso come say "hi" there!
Thank you!
In today’s episode of the podcast, I interview Lisa McMurtrie on how stress affects your metabolism and weight loss.
Tune in if you want to learn about how your metabolism works, how stress causes you to gain weight, why it makes it hard to lose weight when you are stressed, and what lifestyle changes you can start implementing today to allow your body to release weight effortlessly.
Lisa’s Bio:
Hi, I'm Lisa! I am a Metabolic Nutritionist with a background in teaching yoga and personal training—I spent 6 years working full-time in the fitness world. I help women break up the all-or-nothing dieting cycle, and show them the simplest no-nonsense way to maintain a healthy weight without willpower, deprivation, or spending countless hours on the treadmill. My practice pulls from different schools of thought from understanding limiting beliefs, prioritizing emotional health, and supporting metabolism.
Social media: IG @wellbalancehealth
Website: www.wellbalancehealth.com
Free Lead Magnet: https://wellbalancehealth.lpages.co/anti-diet-guide/
Group Program Waitlist: https://wellbalancehealth.lpages.co/well-balanced-method-waitlist/
Join the Waitlist for BSB Tribe: https://bsbtribe.mykajabi.com/waitlist
Learn About The Clean Keto Carb Cycling Blueprint: https://bsbtribe.mykajabi.com/ckcc-program
Follow me on Instagram:https://www.instagram.com/eatbefitexplore
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexploreso come say "hi" there!
The Clean Keto Carb Cycling Blueprint is open for the next cohort. Learn More Here: https://bsbtribe.mykajabi.com/ckcc-program
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Join the Waitlist for BSB Tribe:https://bsbtribe.mykajabi.com/waitlist
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram:https://www.instagram.com/eatbefitexplore
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Book your free call to see if the CKCC Blueprint is the right fit for you here: https://bsbtribe.mykajabi.com/ckcc-program
Free Masterclass: The 3 Secrets to Bringing Back Carbs Without Gaining Weight. Register here: bsbtribe.mykajabi.com/ckcc-webinar
Follow me on Instagram: https://www.instagram.com/eatbefitexplore
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Join the Waitlist for BSB Tribe:https://bsbtribe.mykajabi.com/waitlist
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram:https://www.instagram.com/eatbefitexplore
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
FB Group Q& A session: Do Hormones Affect Weight Loss?
If you want me to answer your question, join my free Facebook group where you can post your question here: https://www.facebook.com/groups/fitmomssquad
Start your free trial to BSB Tribe here:https://bsbtribe.mykajabi.com/signup
Save your spot for the Free Webinar, "How to Burn More Fat Without Giving up the Carbs You Love here: https://bsbtribe.mykajabi.com/ckcc-webinar
Book a complimentary coaching call with me here: https://calendly.com/bsbtribe/chat-with-lesya
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram: https://www.instagram.com/eatbefitexplore
Join me for a FREE MASTERCLASS where I’ll show you How to Burn More Fat Without Giving Up The Carbs You Love: https://bsbtribe.mykajabi.com/ckcc-webinar
Book a complimentary coaching call with me here: https://calendly.com/bsbtribe/chat-with-lesya
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram: https://www.instagram.com/bsbtribe/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Book a complimentary coaching call with me here: https://calendly.com/bsbtribe/chat-with-lesya
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram: https://www.instagram.com/bsbtribe/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
In today's episode, I talk about the Two Things You Must Have to Lose Weight; Strategy and Mindset.
When looking for a weight loss program or plan you MUST have these two things and I cover why in this episode.
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram: https://www.instagram.com/bsbtribe/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
BSB Tribe is open for enrollment until Thursday, September 2, 2021! Sign up here: https://bsbtribe.mykajabi.com/signup
Sign up for the FREE Challenge Here: https://bsbtribe.mykajabi.com/challenge
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram: https://www.instagram.com/bsbtribe/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Are you ready to discover how to burn more fat while eating more fat?
The doors to The CKCC Blueprint are open for enrollment. I looking for 30 women who want to burn more fat without giving up the carbs they love.
If this sounds like you, become a founding member here: https://bsbtribe.mykajabi.com/ckcc-beta
The doors will close as soon as the 30 spots are filled up.
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram: https://www.instagram.com/bsbtribe/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Join the waitlist for the Clean Keto Carb Cycling Blueprint here: https://bsbtribe.mykajabi.com/ckcc
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram: https://www.instagram.com/bsbtribe/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Join the Waitlist for the Clean Keto Carb Cycling Program: https://bsbtribe.mykajabi.com/ckcc
Follow me on Instagram: https://www.instagram.com/bsbtribe/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Get on the waitlist for the Clean Keto Carb Cycling Program Here: https://bsbtribe.mykajabi.com/ckcc
Follow me on Instagram: https://www.instagram.com/bsbtribe/
In today's episode, I talk about what Clean Keto Carb Cycling is and why you should consider this way of eating.
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram: https://www.instagram.com/bsbtribe/
**Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
Connect with Abby here:*instagram.com/abby_vichillinstagram.com/fwdfuel*fwdfuel.com
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Follow me on Instagram: https://www.instagram.com/bsbtribe/
In today's episode of the Fit Moms Squad Podcast, I interview Jimmy Moore about Carb Phobia and The Diet Industry.
Here are the topics covered in today's show:
- How Keto has changed over the years
- What is the difference between doing Keto the "wrong way" vs doing Keto the unhealthy way
- Why we are so obsessed with weight as a society
- Keto as a product vs Keto as a lifestyle
- Does Keto cause carb phobia?
- Knowing who to trust in the diet industry
Connect with Jimmy, his podcasts, and his books here: https://livinlavidalowcarb.com/
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast.
Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Apply to work with me: https://www.bsbtribe.com/bsb-waitlist
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Find show notes here: https://www.bsbtribe.com/podcast
Please Subscribe & Review this Podcast in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Join BSB Tribe Today! Doors close on Thursday, April 1, 2021: https://bsbtribe.mykajabi.com/signup
Today I am interviewing my client Nissa, who has lost over 40 pounds since joining BSB Tribe. Her story is amazing and I hope it inspires you to invest in yourself.
If you are ready to lose the weight you want without obsessing over calories or macros, I will see you inside BSB Tribe https://bsbtribe.mykajabi.com/signup
One woman's journey through 5 years of infertility and PCOS
Get on the BSB Tribe Waitlist: https://www.bsbtribe.com/bsb-waitlist
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Find show notes here: https://www.bsbtribe.com/podcast
Please Subscribe & Review this Podcast in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
onedegreeshifts.com
On Instagram or Facebook @onedegreeshifts
On LinkedIn as Christine Hockman
https://www.linkedin.com/in/christine-hockman-73567012/
Christine Hockman is a Coach, Curator of Curiosity, Nature-inspired Innovator, Health Nut and Mompreneur.
Through 1:1 Certified High Performance Coaching, she empowers leaders, executives and entrepreneurs to reach and sustain their next level of growth, success and impact, without burning out, by excelling in the Six Pillars of High Performance: Purpose, Presence, Physiology, Psychology, Productivity and Persuasion.
She created Unleash Athena, a group coaching program for women to ignite their inner goddess superpowers of clarity, wisdom, resilience, strength, courage, generosity, resourcefulness, adventure and impact. Goddesses learn how to build their personal and professional growth in a balanced way, without sacrificing health, relationships or desired lifestyle.
As a collaborator with Great Lakes Biomimicry, Christine helps designers, engineers, sustainability practitioners and leaders learn from brilliant biological designs and strategies, foster a re-connection to nature and promote the importance of environmental sustainability.
Christine received the Akron Area League of Women Voters Champion for the Environment award in 2014 and was named a Goodwall Changemaker in January 2020. She is on the board of Spice Field Kitchen and volunteers for local park initiatives.
Christine loves life and adventures, especially when she’s in or on the water. She lives in Ohio, nestled in nature with a toddler, three dogs and nine chickens.
In this episode, I share my journey of going sugar-free for a whole year.
Get on the BSB Tribe Waitlist: https://www.bsbtribe.com/bsb-waitlist
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Find show notes here: https://www.bsbtribe.com/podcast
Please Subscribe & Review this Podcast in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Want to learn about fasting? This episode will teach you everything you need to know before starting.
Get on the BSB Tribe Waitlist: https://www.bsbtribe.com/bsb-waitlist
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Find show notes here: https://www.bsbtribe.com/podcast
Please Subscribe & Review this Podcast in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Here is how to set new years goals that you will actually stick to.
Get on the BSB Tribe Waitlist: https://www.bsbtribe.com/bsb-waitlist
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Find show notes here: https://www.bsbtribe.com/podcast
Please Subscribe & Review this Podcast in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Get on the BSB Tribe Waitlist: https://www.bsbtribe.com/bsb-waitlist
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Before asking Santa Claus for a Pelton this year, listen to this episode of why I sold my Peloton and things you need to consider before investing in this type of fitness equipment.
Find show notes here: https://www.bsbtribe.com/podcast
Please Subscribe & Review this Podcast in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Join the BSB Tribe Waitlist here: https://www.bsbtribe.com/bsb-waitlist
Free Masterclass, "The Best Way to Lose Fat": https://www.bsbtribe.com/workshop
Weight Loss Resources: https://www.bsbtribe.com/resources
In today's episode, I am chatting with Sarah Gearino about all things period cravings.
Topics covered in today's show:
- What exactly are cravings and how are period cravings different from normal cravings?
- Why do we get period cravings? What is actually going on in our bodies?
- How do we stop period cravings?
- Should you workout during your period?
- Our top hacks for managing period cravings
...and more!
Sarah Gearino is a proud mother and exercise physiologist/ nutritionist with over 19 years of experience. She helps mothers find their healthy balance between exercise, nutrition, and time with their family...and rock their mom bod with confidence!
She specializes in low glycemic nutrition and intermittent fasting and focuses her client programs on efficient and effective exercise programming. She offers customized online coaching programs as well as in-person training. Her main focus is on helping women achieve the highest level of confidence through maintainable nutrition and efficient exercise.
Connect with Sarah here:
Website: https://www.healthylifebalance.net/
Facebook: https://www.facebook.com/sarah.gearino
Instagram: https://www.instagram.com/sarahgearino_coach/
YouTube: https://www.youtube.com/channel/UCqqz0qbvMuX_hRMJUKpsoNA
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Please Subscribe & Review this Podcast on iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Get 20% off of Lakanto Products for all of your holiday baking needs. Use code "eatbefitexplore" at checkout: https://eatbefitexplore.com/lakanto
Struggling to reach your weight loss goals? Book a free coaching session with me here: https://calendly.com/bsbtribe/discoverycall
Free Weight Loss Resources:
https://www.bsbtribe.com/resources
Do you know how you are going to get through this holiday season without gaining the same 10 lbs you gain every year? Do you have a plan or strategy in place?
In this episode, I am teaching you part of the new course I created for my members inside BSB Tribe on How to Get Through the Holidays without Gaining 10 lbs.
In this episode you will learn:
- How to set your intentions for this holiday season
- How to make a plan that works for you
- My top holiday do's and don'ts- these are very different from what the other "diet gurus" tell you to do!
Tune in and crush this holiday season!
Please Subscribe & Review this Podcast in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
The Best Way to Lose Fat: Free Training: https://www.bsbtribe.com/workshop
Book a Free Coaching call to work with me: https://calendly.com/bsbtribe/discoverycall
What happens when we set realistic goals?
- We don’t achieve them
- We give up
- Beat ourselves up
- Eat all of the things
- Start over on Monday
Why?
Our brains don’t like change. Our brains like our old routines and comfortable habits. It’s a survival instinct. We want to stay safe. Change is not safe.
So, instead of making huge changes, we need to sneak up on our brain by starting with small habits.
Weight loss is a skill. Many people don’t think of losing weight as a skill but getting health and fit is a skill, just like any other skill.
The only people that are good at this skill are people who have lost weight, maintained it, educated themselves, studied nutrition and fitness, and applied it to their everyday lives.
If you have no knowledge about nutrition, health, or fitness, how can you expect to reach your big goals so quickly?
- You have two options- invest in help
- Trial and error by yourself.
So when it comes to setting realistic goals, what should you do instead? Inside BSB Tribe, when I get new clients, I have them set 90-day goals. We still want to begin with the end in mind.
Then, we start with the lowest hanging fruit. What is the easiest thing you can do to get closer to your goal?
Each week, I tell my clients to tell me 3 small things they will do to get closer to their goals:
Here are some examples:
- Pack 3 lunches out of 5
- Take a walk around my building at work during my lunch break
- Limit snacking to 4 days instead of 7
- Stop eating after 7 mon-Friday
- Get up 15 minutes early to get some movement in before work
- Write down what I’m going to eat for dinners instead of going to the drive-through
Notice, there is nothing about losing 5 lbs or working out for hours each day.
Start with small goals, build momentum and confidence with yourself, and start habit stacking. Once your brain is used to the new small changes, the bigger changes will become easier and less resistant to your brain.
What are your thoughts?
Dm me on Instagram and let me know what your 3 small changes will be for this week. I want to cheer you on!
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Free Masterclass: The Best Way to Lose Fat: https://www.bsbtribe.com/workshop
In today's episode, I interview Ali Miller RD about how to get your kids to eat healthily.
Ali Miller, RD, LD, CDE is a Registered Dietitian with a naturopathic background and a contagious passion for using nutrients and food as the foundation of treatment protocols and programs. She is the author of international best seller The Anti-Anxiety Diet, as well as The Anti-Anxiety Diet Cookbook, and Naturally Nourished: Food-As-Medicine for Optimal Health.
Website: https://alimillerrd.com/
Topics covered in today's episode:
- How to establish a healthy way of eating for kids starting in utero
- How do kids get addicted to sugar and carbs in the first place?
- Can we revert a child that is addicted to junk food to eating well?
- When is it too late to even try?
- How can you be on the same page about healthy eating for your children with your spouse?
- Is food freedom for children a good idea?
- How do you handle Halloween and all the candy?
- Should kids take supplements?
- What does "no naked carbs" mean?
And so much more! If you want to learn about how to get your kids to eat well, this is a great interview for you to watch!
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Doors to BSB Tribe are currently open! If you want to finally lose the weight you want without gaining it back with a holistic approach to nutrition that fits in with your lifestyle, join today.
Enrollment closes Friday, September 18th at Midnight EST.
https://www.bsbtribe.com/signup
In today's episode, I talk about how to make weight loss sustainable for you. The problem with most "diet" programs out there is they aren't tailored to meet you where you are at in life. Most diet programs don't consider your personal situation.
Maybe you are struggling to lose weight because of hormonal issues?
Maybe an imbalanced gut is the cause of your stalls?
Perhaps you are like many of my clients who simply don't know what foods they should be eating and how to meal plan to reach their goals.
Or, you don't have an issue with health or knowing what to eat but you constantly self-sabotage, fall of the wagon, and emotional eating.
Or maybe, just maybe, you're problem is chronic stress because you know, #momlife has sucked the life out of you and your body is in constant flight-or-fight mode and you can't lose a single ounce of the weight you have gained during pregnancies.
These are all legitimate reasons why you are struggling to lose weight that most "diet" programs out there don't address.
We are constantly bombarded with diet information left and right but who is right, and who is wrong? Perhaps, we are viewing it the wrong way, it's not who's right or wrong, it's which plan, method, and application are right for YOU.
This is where BSB Tribe comes in. Inside BSB Tribe, you will discover your own personal journey based on where you are in the 7 Phases of Weight Loss.
You'll find your path and your journey to sustainable weight loss and I'll be there to guide you along the way.
Are you ready to start your transformation? Join here: https://www.bsbtribe.com/signup
Free Live Masterclass "The Best Way to Lose Fat." Save your spot here: https://www.bsbtribe.com/workshop
Are you gaining weight on keto? You can gain weight on keto and if you are just starting out, you'll want to make sure you aren't making these mistakes that can lead to weight gain while following the ketogenic diet.
- Following someone else's macros instead of finding your own
- Eating too much bad fat.
- Eating too many sweeteners
- Too much conventional meat products
- Too many keto products
- Medical issues
- You're in carb limbo- discount for keto coach: CLICK HERE use code "eatbefitexplore"
Tune into this episode to learn more about these reasons and how they may be affecting your results (or lack thereof).
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Free Masterclass "The Best Way to Lose Fat." Save your spot here: https://www.bsbtribe.com/workshop
When it comes to weight loss, there is one major mistake I see women make that prevents them from reaching their goals.
In this episode, I talk about what that mistake is and how you can avoid making it so you can finally lose the weight you want without gaining it back.
If you are ready to approach your weight loss in a holistic way and looking at ALL of the systems, not just the food and exercise, I invite you to join the waitlist for my program, BSB Tribe.
BSB Tribe is a Holistic Lifestyle Program for women who want to lose the weight they want without gaining it back by finding a lifestyle approach that works for them. Doors open for the last time this year on Septemeber 15. You can join the waitlist here: https://www.bsbtribe.com/bsb-waitlist
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Free Masterclass "The Best Way to Lose Fat", save your spot here: https://www.bsbtribe.com/workshop
In today's episode, I talk about why I decided to try vegetarian keto and what happened.
After discovering that I had estrogen dominance, I decided to cut out all animal protein for 21 days. Since I eat a lot of conventional meat products that contain added hormones, I was increasing my estrogen, and reducing my intake would help my body eliminate extra estrogen (or at least that was the plan).
Here are my top takeaways from trying Vegetarian Keto that I talk about in this episode:
- Vegetarian keto is hard but doable
- Helped me focus on consuming more fiber (which helped me poop more, which helped my body remove extra estrogen)
- I did not see any change with my weight (bummer, I know)
- I never felt "full" after meals
- It was tough to train hard during workouts
Don't forget to save your seat for my upcoming FREE Live Masterclass, "The Best Way to Lose Fat." You can register here: https://www.bsbtribe.com/workshop
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
SIGN UP FOR THE STOP-SELF SABOTAGE WORKSHOP. Use code "EMAIL" at checkout for a discount: https://www.bsbtribe.com/stopselfsabotage
What is self-sabotage? Why do we do it? So many of us self-sabotage without even knowing it because our habits have become autopilot behaviors.
Self-sabotage are the actions and thoughts that go against our goals. No matter how big or small those actions are, they keep us stuck and prevent us from reaching our goals.
Some examples are:
- Eating like an ahole because it’s the weekend
- Eating the whole house after you make one mistake
- Not meal planning knowing you are most likely going to eat junk food instead
- Eating things that aren’t on your plan when you lost weight
- Giving up and binging when you gained weight
It's important to understand how the brain works and why we self-sabotage in the first place. The survival of humans depends on maximizing rewards. However, our brains don’t know the difference between rewards from self-sabotage or rewards from reaching our goals..it just wants the dopamine rush.
In order to stop self-sabotaging, we must reprogram our brain habits and associate weight loss with pleasure and self-sabotaging behaviors with pain.
I will teach you HOW to Stop Self-Sabotaging at my LIVE workshop event.
In this workshop, I am going to show you EXACTLY how to do it and it starts with identifying your self-sabotaging triggers and understanding what causes you to self-sabotage in the first place.
You will learn my exact 3-Step Process to Stopping Self Sabotage that I used to end my own sabotage and that I teach my private clients inside my online community, BSB Tribe.
**PLUS, You'll have access to the recording of this workshop and workbook FOREVER.
There are only 100 spots available so make sure you save your seat today: https://www.bsbtribe.com/stopselfsabotage Get your free weight loss resources here: https://www.bsbtribe.com/resources**
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Hit a Weight Loss Stall? Take the quiz to find out why and how to break it: https://www.bsbtribe.com/stallquiz
Take my free weight loss course here: https://www.bsbtribe.com/workshop
In this episode, I interview Jeanine Escobar about all things Macros & Cheat Day. Jeanine is a health coach and works with clients to help them transform their bodies with macro counting and fitness.
Topics Covered:
- The best approach to macro counting
- What is the best way to follow a low-carb, ketogenic diet?
- What is the best strategy for cheat days?
- Should everyone count macros?
- Should everyone have cheat days?
- How to get back on track after a cheat day?
Abut Jeanine:
The Coach and Creator of the Bikini Boot Camp
Podcast Host of Candidly with Coffee
After gaining over 100lbs with my first pregnancy 23 years ago I know first hand what it is like to struggle with weight gain and loss. I spent most of my 20’s ad 30’s yo-yo dieting. It wasn't until I discovered Fitness & Macros back in 2013 that I was finally able to stop the cycle. I found my passion in helping educate others do the same! To date, I have helped thousands of clients not only look their best but feel their best, all while still maintaining balance.
Website: https://www.jeanineescobar.com
Podcast: https://mrsceoj.podomatic.com
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Not losing weight? Take the Free Quiz to find out why and what to do about it: https://www.bsbtribe.com/stallquiz
Free Weight Loss Course: https://www.bsbtribe.com/workshop
Are you quitting too soon? I see so many women start their weight loss journey and give up too soon because they don't see the results they want within a month. Quitting is a form of self-sabotage because you aren't giving your brain a chance to rewire old habits. The mistake I see many women make is they put a time frame on their weight loss goals and set up unrealistic expectations on themselves. When they don't reach those expectations within a month, they quit.
In this replay of a Facebook Live I did, I talk about the 3 phases your brain goes through when you are trying to change your lifestyle and how you have to stick to something for at least 90 days to see the change and determine whether your plan is working for you or not. Contrary to popular belief, it takes 66 days to build or change habits (not 21 or 30) so if you aren't giving yourself enough time, you may be quitting right before changes happen.
How can you change your mindset to keep going even if you don't see instant results? How can you approach your weight loss journey as a lifestyle, rather than a "diet" that has an end date? The truth is, there is no finish line when it comes to health and fitness. You will always be on this journey. You will have ebb and flows and struggles that may sidetrack you, but as long as you stay committed and develop good habits, you will reach your goals regardless of your life circumstances.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Watch my free weight loss course here: https://www.bsbtribe.com/workshop
Hit a weight-loss stall? Take this quiz to find out why: https://www.bsbtribe.com/stallquiz
In today's episode, I interview Dani about how to get freedom from sugar.
Topics discussed:
Why is it so hard to quit sugar?
Why are we so addicted to sugar?
What is the root cause of emotional eating?
What is the difference between someone who has a sugar problem vs addiction?
What happens in your brain when you eat sugar?
Is there a difference between someone who can have sugar in moderation vs someone who needs to abstain from it forever?
What are the first steps someone needs to take to start their journey of sugar freedom?
Danielle Daem is a Sugar Freedom Coach & Speaker who is passionate about helping women reshape their relationship with sugar so they can reclaim control over their health and energy once and for all! Having struggled with sugar addiction herself, she knows exactly how difficult and overwhelming the journey can be. Using her extensive knowledge in nutrition, personal experience, and coaching, Dani helps her clients discover a new way of living in which sugar cravings and guilt no longer controls their health and life.
Sugar Freedom Coach & Speaker
www.danielledaem.comFacebook: Danielle Daem Coaching
Instagram: @danielledaem
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Hit a stall? Take the quiz to find out why: https://www.bsbtribe.com/stallquiz
Sign up for my free weight loss course here: https://www.bsbtribe.com/workshop
In today's episode, I share the one habit that will help you lose the last ten pounds; Food Journaling.
Food journaling has changed everything for me and has given me more control of what put in my body and has helped me build integrity with myself.
In today's show, I will tell you how to food journal, why you should journal, and some troubleshooting tips that can help you through the bumps along the way.
Try it for a week and let me know how it goes by sending me a DM on Instagram!
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Has your weight loss stalled? Take the quiz to find out why:
https://www.bsbtribe.com/stallquiz
Free Weight Loss Workshop Course: https://www.bsbtribe.com/workshop
In today's episode, I am interviewing Cristy from Code Red Lifestyle about to lose weight without exercise, diet foods, pills, or shakes.
Cristy created a nutrition program where people lose 10% of their body weight each month WITHOUT shakes, pills, diet foods, or exercise. I teach people how to eat real food, drink water, and sleep. Yes, it's THAT simple. I had to learn this the hard way: by being fat myself! But you can learn from my mistakes, skip to the front of the line, and lose your weight FOREVER. We don't have a weight LOSS problem in this country. We have a weight RE-GAIN problem.
Websites:
www.coderedlifestyle.com
www.10poundtakedown.com
Topics covered on the show:
- Isn't losing weight just about eating less and exercising more?
- What is a “CODE RED" Lifestyle?
- Do you need to be in Nutritional Ketosis to get results?
- The reason for our obesity problem in the US
- The top biggest lies when it comes to weight loss
- Why it’s so hard to stay away from foods that make us fat?
- How to avoid all of the junk food that is marketed to us everywhere
- Cheat Days, are they ok?
- Can you have sugar in moderation?
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you
Stuck in a weight-loss stall? Take the quiz to find out why: https://www.bsbtribe.com/stallquiz
Free Weight Loss Course: https://www.bsbtribe.com/workshop
In this episode, I talk about the difference between being on a diet and following a WOE (way of eating)
A diet can be defined as a specific "diet plan" or things that we eat. I often see women confuse the two and approach weight loss in a strict diet mentality which leaves them deprived, feeling restricted and rebelling against the plan they are on.
In this show, I talk about how you can make your own plan that fits into your personal needs, desires, goals, and lifestyle. We need to stop looking at what everyone else is doing and find a plan that works for us and fits in with our lives and the way we love to eat.
In order for weight loss to be sustainable, you have to make up your personal food plan which I talk about in this episode.
Labels don't matter. Whether you are keto, low-carb, paleo, vegetarian, etc; that is not the goal here. The goal is to make a list of the foods that are acceptable to you and which aren't based on where you are at in your journey.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there!
Thank you!
Watch my free weight loss course here: https://www.bsbtribe.com/workshop
In today's show, I interview Kellie from Kellie's Kitchen on all things meal planning
If you are a busy mom who wants to make meal prepping easy or you are overwhelmed with how to meal prep, tune into this show as we talk about tips and tricks on making meal prepping easy and doable even if you have a busy schedule.
Topics covered on this show:
- How to make keto work for you and your family
- How to make time to meal prep
- How to deal with picky eaters
- How to plan your week according to your schedule
- Kellie's meal planning routine
Kellie Logsdon is the founder and creator of TheKellieKitchen.com, an online food blog specializing in low carb cooking and a ketogenic lifestyle. Kellie develops and shares recipes and her expertise for Low Carb Cooking and Ketogenic Lifestyle through her own journey to health.
After years of her own stomach issues, yo-yo dieting and ill overall health Kellie went on to earn a Certification in Holistic Health and Nutrition. With trial and error, lots of cooking and intense research Kellie came upon the diet that changed her life forever - The Ketogenic and Intermittent Fasting Lifestyle Diet. Kellie finally figured out that weight loss and overall health are best managed with real food and less medicine.
Kellie shares her recipes and simple strategies on her blog for overall health (that no one was talking about when she was growing up) that are found in the kinds of foods we eat AND when we eat them.
Kellie learned and perfected Low Carb lifestyle techniques and recipes using whole foods and clean products that brought her to her best health.
Kellie is on a tireless journey to create and share amazing Low Carb and Keto-friendly foods and tips with you using real food in a real kitchen. TheKellieKitchen.com is a place where you will learn to eat real foods that can help you feel better, lose weight, clear your brain and give you more energy.
www.TheKellieKitchen.com
YouTube: youtube.com/c/thekelliekitchen (weekly LIVE show)
Instagram: @TheKellieKitchen
Pinterest: @TheKellieKitchen
Facebook Page: Facebook.com/TheKellieKitchen (weekly LIVE show)
Facebook LIVE video: weekly LIVE cooking show
Facebook Group: Facebook.com/groups/HealthyKetoInTheKellieKitchen
Twitter: @TheKellieKitch
Shop: shop.thekelliekitchen.com
Cookbook coming sometime in 2020
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Watch this free weight loss workshop to learn how to lose the weight you want without gaining it back! https://www.bsbtribe.com/workshop
Today's episode is a short replay of a FB Live I did on the top Keto mistakes to avoid. After 5 years of keto, I have made so many mistakes. These are the top 7 that I recommend you avoid:
NOT GETTING ENOUGH ELECTROLYTES
Sodium, magnesium, and potassium are so vital when starting the Ketogenic diet.
OVEREATING CHEESE AND NUTS.
It’s hard. I know. I love cheese. Who doesn’t? (ok, lactose-intolerant people don’t). The cheese is fantastic and very keto-friendly. However, overeating will stall your weight loss and bloat you. The same goes for Nuts. They are healthy, yes, but it is effortless to eat too many.
NOT TRACKING MY FOOD- AT LEAST IN THE BEGINNING.
Here is the bottom line, you will never know how many carbs you are eating unless you track everything. You may think that there are no carbs in a specific food but once you input it into something like My Fitness Pal and it says 10 grams of carbs per serving you may change your mind about eating it.
NOT MEASURING MY KETONES.
This one goes hand in hand with tracking your food. You will not know for sure if you are following the Ketogenic Diet correctly unless you measure. That is just the cold hard truth.
CHEATING AND EXPECTING KETO TO WORK.
Weekends, holidays, and events are always happening. I started pretty strict with Keto and then a few weeks later something would come up, and I would cheat.
Each time you cheat on keto, you immediately gain water weight. For me, the average is 5 lbs. It would set me back about a week and then I would follow Keto 3 more weeks and cheat again. You get the point.
NOT REALIZING THAT KETO DESSERTS ARE STILL DESSERTS WITH FEWER SIDE EFFECTS.
Ah, my wicked sweet tooth. I've been struggling with a sugar addiction all my life. Keto has helped a lot. However, I fell into a bad habit of eating too many Keto treats.
Yes, Keto desserts are much better for you than the processed, high sugar high carb desserts, but they are still desserts.
BEING AFRAID TO EAT FAT.
When it comes to top Keto mistakes to avoid, this was a big one for me because of my nutrition background. During my undergrad, I learned that fat is bad. Fat causes high cholesterol, heart disease, obesity, etc.
I was so afraid that if I ate more fat than I would get fat. While this is true on a SAD (Standard American Diet) which is high in fat and carbohydrates, keto works the opposite.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Are you in survival mode? Running off of adrenaline, without any routine or structure in life? Do you have a routine and connect with your spiritual self? In today's episode, I interview Cate from Yoga Healer about how to thrive in life instead of living in survival mode.
Cate Stillman has been an innovative teacher and wisdom leader of Ayurveda establishing Yogahealer.com in 2001, and Yoga Health Coaching in 2012 for wellness professionals. Her books include Body Thrive, released by Sounds True (March 2019), and, Master of YOU (March 2020). Cate is a leader and author in the field of Ayurveda, Peak Performance, Habit Evolution and Dharma. Cate is a global online community leader at Yogahealer with her podcast - The Yogahealer Show has 3M+ downloads, and newsletter that reaches 40k+ people. She leads Yogahealer with her remote team and is an avid recreational athlete with skiing, mountain biking, whitewater paddleboarding, and surfing with her family in the mountains of Wyoming, USA and Punta Mita, Mexico.
Social Media links:
https://www.facebook.com/yogahealer
https://instagram.com/yogahealer/
https://www.linkedin.com/company/yogahealer
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Free Weight Loss Workshop: https://www.bsbtribe.com/workshop
Free Weight Loss Resources: https://www.bsbtribe.com/resources
In today's episode, I talk about carb and sugar cravings. I define what cravings are and what they actually mean (it's not what you think).
I also talk about the difference between a craving and an urge.
I'll also share how you can end cravings once and for all. If you have cravings for carbs and sugar, you will want to pay attention to this episode.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Free Weight Loss Workshop: https://www.bsbtribe.com/workshop
BSB Tribe Sample Meal Plan: https://www.bsbtribe.com/freemealplan
Easy Sheet Pan Meals eBook: https://eatbefitexplore.com/e-books/easy-sheet-pan-meals/
In today's episode, I talk about one of the most important habits that will help you not only lose weight, but keep it off; meal prepping.
So many moms think that they don't have time to meal prep, but the real reason you may not have time to meal prep is that you are not MAKING time to meal prep.
Meal prepping ensures that you are planning what you will eat ahead of time, not worrying about what you will eat when you are pressed for time and it allows you to save time every day looking for recipes, grocery shopping, and making different meals each day.
In this episode, I talk about how you can make meal prepping easy and make it fit into your busy lifestyle.
I talk about how to find out what food your family likes so you aren't cooking separate meals or wasting food. You will also learn my process for meal prepping that takes me only a few hours per week.
If you need a meal plan to get you started, download THIS free BSB Tribe sample meal plan. For easy sheet pan recipes that can be made in 30 minutes or less, check out THIS eBook.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Free Weight Loss Resources Here: https://www.bsbtribe.com/resources
Are you doing all of the things to lose weight but aren't getting results? The reason might be your mindset. In this episode, I talk with Elizabeth Benton about her weight loss journey and how getting your mind right for weight loss is key for long term results.
Elizabeth Benton **was depressed, deeply in debt, and obese. As a nutrition expert and educator who binged on junk food every time she put gas in her car, she felt like a fraud and a failure.
Desperate to start truly living her life, she decided to believe in her potential rather than her past. She lost 150 pounds, paid off $130,000, and remains debt-free as a successful entrepreneur.**
Today, Elizabeth is the owner of Primal Potential. Through her platform of podcasts, coaching, and live events, she has fueled her deepest struggles into a burning passion to help people create transformations and live more fulfilled lives.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Doors to BSB Tribe are currently open! If you want to finally lose the weight you want without gaining it back with a holistic approach to nutrition that fits in with your lifestyle, join today.
Enrollment closes Sunday, May 17th at Midnight EST.
https://www.bsbtribe.com/signup
In today's episode, I talk about how to make weight loss sustainable for you. The problem with most "diet" programs out there is they aren't tailored to meet you where you are at in life. Most diet programs don't consider your personal situation.
Maybe you are struggling to lose weight because of hormonal issues?
Maybe an imbalanced gut is the cause of your stalls?
Perhaps you are like many of my clients who simply don't know what foods they should be eating and how to meal plan to reach their goals.
Or, you don't have an issue with health or knowing what to eat but you constantly self-sabotage, fall of the wagon, and emotional eating.
Or maybe, just maybe, you're problem is chronic stress because you know, #momlife has sucked the life out of you and your body is in constant flight-or-fight mode and you can't lose a single ounce of the weight you have gained during pregnancies.
These are all legitimate reasons why you are struggling to lose weight that most "diet" programs out there don't address.
We are constantly bombarded with diet information left and right but who is right, and who is wrong? Perhaps, we are viewing it the wrong way, it's not who's right or wrong, it's which plan, method, and application are right for YOU.
This is where BSB Tribe comes in. Inside BSB Tribe, you will discover your own personal journey based on where you are in the 5 Phases of Weight Loss.
You'll find your path and your journey to sustainable weight loss and I'll be there to guide you along the way.
Are you ready to start your transformation? Join here: https://www.bsbtribe.com/signup
Sign up for my Live Weight Loss Training. The first 100 sign ups get in for FREE! Reserve your spot here: https://www.bsbtribe.com/training
In this episode, I talk about different types of people who shouldn't do keto. The ketogenic diet has been all the rage lately, but just because it's popular, doesn't mean it's the best choice for everyone.
There are many things to consider when going into a ketogenic diet such as current health conditions, lifestyle, food addictions, and other things that I discuss in this show.
If you have been wanting to try the ketogenic diet but don't know if it's the right choice for you, you'll want to pay attention to this episode.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
BSB Tribe is opening soon! Join the waitlist to be notified as soon as we open:
https://www.bsbtribe.com/bsb-waitlist
In today's episode, I talk about the truth about Alcohol and Weight Loss
Topics covered:
- How alcohol affects hormones
- How alcohol affects gut
- How alcohol affects the liver
- How and why alcohol affects weight loss and causes weight loss stalls
- How alcohol affects the brain and brain habits
Although research has shown that drinking is ok in moderation, this is for healthy adults that don't have any metabolic issues which include insulin resistance, thyroid diseases, adrenal fatigue, leaky gut, gut imbalances, and autoimmune diseases.
Tune in to find out how alcohol may be affecting you.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
BSB Tribe Opens Soon! Join the waitlist: https://www.bsbtribe.com/bsb-waitlist
In today's episode, I am talking with Samantha Gladish about all things Hormones!
Samantha Gladish is a Registered Holistic Nutritionist, Weight Loss Coach, Hormone Fixer-Upper and author of the Amazon bestseller, The 30-Day Hormone Solution. She is also host of one of Canada’s top-rated podcasts, Healthy Hormones for Women. She is the founder of HolisticWellness.ca; a website dedicated to helping women lose weight and balance their hormones with delicious food. Her philosophy is that through changing the way we eat, think, move and care for our bodies, we can heal ourselves and live a life of more power and possibility. Her passion for business is an extension of her work as a Health Coach, which led her to develop her own online business mentorship program for practitioners and nutritionists. Samantha speaks internationally on all things health, wellness and entrepreneurship and in her spare time, you can find her baking up delicious healthy treats in her kitchen.
Topics covered on this show:
- What are some signs and symptoms of irregulated hormones?
- How can we get our hormones properly tested?
- What is the connection between cortisol and thyroid?
- Why are thyroid issues so undiagnosed?
- How does nutrition play a role in regulating hormones?
- What are the best and worst foods for your hormones?
- How can we use supplementation to help balance our hormones?
- Where do you start if you suspect you have issues with your hormones?
And so much more!
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Get Free Weight Loss Resources Here: https://www.bsbtribe.com/resources
In this episode, I am talking with Cristina Curp from The Castaway Kitchen about how to approach weight loss and nutrition in a Holistic way.
Cristina Curp is a certified Nutritional Therapy Practitioner and former restaurant chef with a BA in Anthropology. Her love of food, and particularly using real food to heal inspired her popular food blog and wellness site, TheCastawayKitchen.com. Author of Made Whole cookbook, co-host of Body Wise Podcast and food as medicine advocate. She is a Miami native with Cuban roots who is currently living in Virginia, or wherever her husband's Navy career takes them. At 29 years old and 2 years postpartum, Cristina hit rock bottom with her health. On top of an inflammatory skin condition she had lived with for years, Hidradenitis Suppurativa, she began to experience many mystery symptoms and inflammation, Cristina took to the kitchen to find wellness. Using her culinary prowess and love of research, she began to discover the connection between her symptoms and the food she ate. This ongoing experiment birthed her blog, which is a collection of inventive, allergen-friendly, low carb, whole-food recipes that have helped her reverse autoimmune disease, lose weight, and take control of her own health and well-being. Cristina is relentless in her mission to spread the food as medicine message, she has witnessed the power of it with her own family, her readers and her nutritional therapy clients. Empowering people to heal from the inside out is her life's work! With a mix of grit, sass and a lot of love, she continues to do just that through her books, her social media platform, and her nutritional coaching as well.
Topics mentioned throughout the show:
Real Food Keto- how you should approach keto and how many people are causing more harm than good by following a Ketogenic diet
How to listen to your body to know which foods it needs.
Healing autoimmune diseases with nutrition.
How stress plays a role in weight loss and overall health.
Inflammation and how it affects our health.
Cristina talks about her new book, Made Whole Made Simple and what inspired her to write it.
Cristina's Blog:
https://thecastawaykitchen.com
Cristina's Podcast:
https://thecastawaykitchen.com/body-wise-podcast/
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Join the BSB Tribe Waitlist: https://www.bsbtribe.com/bsb-waitlist
Free Weight Loss Resources: https://www.bsbtribe.com/resources
In today's episode, I talk about why the scale isn't moving, why you fluctuate in pounds and why the scale is a lying B.
Some reasons the scale isn't moving
- What time of day are you weighing yourself and how often?
- What foods did you eat that day? Inflammatory foods such as dairy, carbs, sugar and processed keto junk foods will cause water retention
- Are you eating too many carbs?
- Problems with your hormones- too much cortisol will cause a halt in weight loss, having thyroid issues will slow your metabolism
- Gut issues- when your gut is unbalanced you most likely have dysbiosis and excess bloat and water retention
- Medication- are you taking insulin or beta-blockers or other medications that may interfere with weight
- Menstrual cycle- are you about to start or are you in the middle of your period and super bloated?
- Alcohol- absolutely will cause inflammation and stop your weight loss immediately for 24-48 hours
- Illness
- Too much water
- Eating foods that you are allergic to or intolerant too
Action Steps:
Weigh yourself every day for a week. See how much the number has changed and rethink your relationship with the scale and obsession with the number.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Download your Free Weight Loss Motivation Guide here: https://www.bsbtribe.com/motivation
In today's episode, I talk about my Top 10 tips to Motivate Yourself to Lose Weight. Download the accompanying PDF to keep these tips in mind;
- Start with why- what is your reason for losing weight? Go deep here, there is always a root reason and that is what is going to keep you going.
- Begin with the end in mind- What does your life look like 6 months from now. Are the changes you want to be sustainable?
- Keep a success calendar and reward yourself with something special at the end- If you hit your monthly goal, reward yourself with self-care or a cute new workout outfit
- Make tiny habits that you can stick to- tiny habits lead to big changes. Instead of jumping in full throttle, start small
- Get a coach- all successful people have coaches. Even coaches have coaches; for good reason. Coaches help you stay accountable and motivate you to push through struggles. To join our coaching program, join the BSB Tribe Waitlist. Doors open soon.
- Focus on the NSV's (non-scale victories)- The scale lies. The number on the scale on a given day varies on so many factors. Measure your body instead. See how your clothes fit. Focus on those things and not just the number on the scale
- Tell yourself a true lie- If it’s hard for you to imagine yourself ever losing your weight because you have failed so many times in the past, think of some stories of who you want to be, what you want to look like, what size you are, and start visualizing that version of you. Your brain doesn't know what is reality and what is just your thoughts. Think yourself thin.
- Join a community of like-minded women- There is something powerful that happens when a group of like-minded women. Join my community, BSB Tribe if you want to stay motivated to lose weight
- Don't be afraid of messing up- I give you permission to mess up. If you’re not motivated to do something you need to do, just decide to do it badly. Messing up is better than doing nothing. Eventually, you will get better and the “messing up” will happen less and less.
- Don't compare yourself to others- Nothing kills motivation faster than seeing someone else getting extreme weight loss results doing the EXACT same thing you are, but you are at a null. However, you must remember that we all have different bodies, metabolisms, and situations. There are many factors to consider such as hormones, gut, prior diets and to some extent, genes. Keep your eyes on your plate and don’t compare yourself to a stranger on the internet.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Get Your Free Weight Loss Resources Here: https://www.bsbtribe.com/resources
In today's episode, I am talking with Shawn Mynar about all things mindset related to weight loss.
We talk about what a diet mindset is, how it may be keeping you stuck in life and on your weight loss journey, how limiting beliefs hold you back, the keto diet becoming a trend, and how to start paying attention to the "mean girl" in your brain.
Check out Shawn's new podcast, Unstuck and her website for more resources related to all things midset!
https://www.shawnmynar.com/
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Get your free weight loss resources here: https://www.bsbtribe.com/resources
In today's bonus episode, I share a FB live from my #AskLesya segment. I answer the question "Why is it so hard to stay in Ketosis?"
If you want to know why you are struggling to maintain ketosis, listen to this episode.
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Start your Free Trial of BSB Tribe and get Clean Keto Meal Plans, Shopping Lists, Macros and Recipes, Workout Plans you can do from home and a bunch of free bonuses to help you on your weight loss journey!
https://www.bsbtribe.com/bsblite
Today, I want to talk about how we can stay focused in the midst of chaos. No matter what is going on in this world, the only thing we can control is our own selves, how we show up for ourselves and the choices we make as it relates to health.
Now, it's more important than ever to focus on eating the best quality foods to build up our immune systems. We need to fuel our bodies with the best nutrients so we can stay strong and support our bodies.
Don't let negative thoughts and worry take over. When you worry and think negative things constantly, you raise your cortisol. High cortisol will weaken your immune system and not to mention, it stalls your weight loss.
Focus on your "why". What is your reason for wanting to lose weight? Go deeper than the first thing that comes to mind. That is your real why.
If watching the news is stressing you out, turn off the TV and take a break from social media. Make time to meditate, read, catch up on sleep and be with your family. Focus on what is important.
Take the time to practice gratitude. What do you have to be thankful for? There are so many things we have to be grateful for today, think about those things.
Think about what you want a month from now. Do you want to be 10lbs heavier because you spent this time emotional eating or 10 lbs lighter because you took control, stayed focused on your weight loss goals, followed a meal plan and workout plan and now you are ready for summer!
Start your Free Trial of BSB Tribe here: https://www.bsbtribe.com/bsblite
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Free Weight Loss Resources:https://www.bsbtribe.com/resources
Free Sugar-Free Meal Plan: https://www.bsbtribe.com/mpwp
Get on the BSB Tribe Waitlist:https://www.bsbtribe.com/bsb-waitlist
In today’s episode, I talk about why I decided to give up sugar for the entire year and how I am doing that.
Notwithstanding the obvious reasons why sugar is bad, I want to talk about my personal reasons and what inspired me to take action and become committed to this decision.
If you have been listening to this show, you probably know my story about how last year, I gained 20 lbs while on keto and found out from doing many tests that I had elevated cortisol, thyroid issues, and an imbalanced gut.
For example; Let’s take cortisol. Anytime I would eat sugar, it would trigger my cortisol. My cortisol level was already extremely high, so it was making it worse.
Thyroid: When we eat sugar, our insulin spikes and high insulin is harmful to the thyroid gland, so that’s enough reason right there to eliminate sugar if you are trying to heal your thyroid
Gut: Anytime I would consume sugar, I was feeding the bad bacteria and the yeast inside my gut. Since my test showed that I had too much bad bacteria and some yeast overgrowth in my gut, eating sure was like adding lighter fluid to the flame. Not to mention sugar can cause leaky gut which when your gut lining gets tiny holes in it and food particles literally leak out into your bloodstreams.
Tune in for action steps to eliminate and reduce your sugar intake.
It is possible to go sugar-free and here are some more reasons to inspire you to pursue this goal:
- Too much sugar can lead to fatty liver
- Sugar can cause insulin resistance which can lead to diabetes and heart disease
- Sugar causes inflammation
- Sugar feeds cancer
- Sugar raises your cholesterol
- Sugar is absolutely pointless to your body and contains no nutrients... Its a waste
- Sugar keeps you addicted and a slave to a substance- we should not be dependent on a foreign substance like that
Alright mama, what do you think? Are you up for the challenge? Come say Hi on Instagram and let me know if you are going to try reducing or eliminating your sugar intake. I promise it will change your life.
Get your free weight loss resources here: https://www.bsbtribe.com/resources
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Free Weight Loss Resources: https://www.bsbtribe.com/resources
Free 21-Day Trial of Les Mills on Demand: https://lmod.go2cloud.org/SF2O
Free BSB Tribe Sample Workout: https://www.bsbtribe.com/mpwp
BSB Tribe will open soon! Join the waitlist: https://www.bsbtribe.com/bsb-waitlist
The 5th secret to weight loss is strength training.
Why weight training works so well, is because lifting weights helps you build muscle and the more muscle you have on your body, the more fat you burn...even when you aren’t working out.
The difference between cardio and resistance training is what happens after you are done with the workout. After cardio, whatever calories you burned during that session, that’s all you get.
With strength training, you burn calories during the session and after. You’re body literally becomes a fat-burning machine, and speaking of being a fat-burning machine, this is why strength training works so well with keto.
Exercise improves our heart health, improves inflammation, blood pressure, vitality, longevity, decreases depression, improves mood
Now, with that being said, there is a reason this weight loss secret is last. Exercise is important but it’s not the priority.
I want to talk about this for a bit because I hear this a lot when I ask my clients and followers why they aren’t getting the results they want. The answer is usually “I’m not working out enough” I don’t exercise. I am here to tell you, exercise is not for weight loss.
It doesn’t matter how many hours you spend on the treadmill if your diet is crap. Not to mention, if your hormones are off and you have a messed up gut, exercise won’t help you either.
Exercise is complementary to all of these things and it’s not the reason you aren’t losing weight.
If you want to lose weight and keep it off you first need to take a look at your hormones and regulate that, then you need to check your gut, then change your brain habits because once the medical stuff is corrected, you need to fix the mental stuff...then and only then, the exercise will help complement that process and help you get toned and fit.
I didn’t mention eating because the food is the backbone of everything. If I had a diagram to explain this, clean eating would be the outside circle and all of the other parts would be connected to the eating. The food helps with everything else, including the fitness part.
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write a review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Free Weight Loss Resources: https://www.bsbtribe.com/resources Clean Keto Reset: https://eatbefitexplore.com/clean-keto-reset/
In today's episode, I talk about the fourth secret to losing the weight you want without gaining it back; eating Clean, Real Food or Clean Keto.
You can call this Clean Keto, Whole 30, low carb or paleo, it doesn’t matter. I don’t want to use diet labels because they are irrelevant, what is important is the food you are putting inside your body.
One of two things happens every time you eat;
- You’re healing your body
- You’re feeding disease (sooner or later, it will creep up)
The reason why I teach my clients to eat clean keto is that it’s the best approach when it comes to supporting all of the other secrets I have talked about.
- Eating Clean Keto supports your hormones, especially insulin. It helps cortisol and thyroid as well. Eating Clean Keto is a great way to regulate and balance your gut
- Eating Clean keto helps you get rid of sugar and carb cravings so it’s easier for you to reprogram those brain habits...
Here is what eating “Clean Keto" is:
- Eating whole, real foods
- Choosing organic, grass-fed, free-range, non-GMO foods
- Avoiding Dairy
- Eliminating sweeteners
- No Processed foods
- No artificial ingredients
- Avoiding nuts or eating them in very small amounts
- Avoiding alcohol
Essentially, the point of Clean Keto is to eat real food and quite frankly, this is the original way of eating Keto.
What I noticed when I switched to Clean Keto Eating.:
- All of my inflammation went away. When I woke up in the morning, my rings weren’t tight, and my face wasn’t swollen
- My stomach looked and felt flat the whole time. Now, mind you, I had two babies, so I don’t have washboard abs, but during Clean Keto, my stomach looked and felt so flat
- I started having so much more energy than I used to. The increased energy was immense for me because I have a one-year-old who still gets up at night sometimes, so I don’t get as much sleep as my body needs.
- Overall, I felt better, my moods were more stable, and I was less anxious
- My hair started to get thicker. I am not kidding you, my hair has gotten so thin since after having my second baby but I noticed after this challenge that it stopped falling out as much
- My sleep improved
- I no longer had cravings for sugar
The point isn’t about tracking macros or counting calories. It’s about eating Real Food First.
When you are ready to commit to it for a month, I invite you to pick up a copy of the Clean Keto Reset. Its’ a 4week clean keto reboot that will help you reset your weight loss and start healing your body from the inside out.
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write a review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!
Thank you!
Get your free weight loss resources here: https://www.bsbtribe.com/resources In today's episode, we talk about the third secret to weight loss; reprogramming bad brain habits. What are some bad brain habits that may be holding you back from reaching your weight loss goals?
- Do you ever binge eat?
- Do you stress or emotional eating?
- Do you fall off the wagon on weekends?
- Do you have sugar cravings and urges?
- Do you always want something sweet after dinner?
- Does sitting down to watch tv automatically make you want to snack?
- Do you have an “all or nothing mentality”
- Do you restart your diet on Mondays?
- Are you good the whole day but then evening comes and you “lack willpower?
If you answered yes to any of the questions above, you have bad brain habits that you need to reprogram.
These habits are learned and when we keep repeating them, our brain stores them as habits to make our lives easier.
The primal brain or reptilian brain is the oldest part and it’s in charge of conserving our energy, keeping us alive and turning on the flight or fight response. It doesn’t know any better so when we repeat certain behaviors, it stores it as a habit to make our lives easier
The other part of our brain is the prefrontal cortex which is the “thinking” and analytical brain. This is the part that makes us different from animals and gives us control over our behaviors and actions
Inside BSB Tribe, I teach my clients how to reprogram their brains by what I call my 3 R’s method.
- Recognize- awareness, discovering your own brain habits
- Rile - rile your brain up by catching yourself in these habits and not following through the habits
- Reprogram- reprogram your brain by replacing the bad habits with good habits
Brain habits are the reason we gain our weight back. Plain and simple. We know what we should be eating, we know how to work out, you now know about hormones and gut health so you have all the tools- especially inside the tribe but if you don’t get your brain habits reprogrammed, it will all be a temporary fix.
In this episode, I teach you how to start implementing the first step "recognize". Make sure to join BSB Tribe to get access to the complete "Brain Habits" course. See you inside!
Subscribe & Review in iTunes
Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode.
**Mammas, let’s help each other out!
I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!
You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there!**
Thank you!
Get my free weight loss course here: https://www.bsbtribe.com/weight-loss-workshop
In today's episode, I talk about the second secret to losing the weight you want without gaining it back; Balancing your Gut.
I talk about why gut health is important, how it relates to weight loss, how do you know if you have gut issues and what to do about it so you can continue reaching your weight loss goals.
If your gut is not balanced, you will have a hard time losing weight and you may even gain water weight from all the bloat related to dysbiosis.
Download your free gut-friendly meal plan here: https://www.bsbtribe.com/mpwp
Don't forget to subscribe and leave a review if you like the Fit Moms Squad Podcast. Thank you for listening!
See you next week!
What are the secrets to weight loss? In today's episode, I talk about the first secret to losing weight and keeping it off.
Topics mentioned:
Insulin-How it affects weight loss and how to control it
Cortisol- How it causes you to hold on to weight and how to regulate it
Thyroid- Do you have a thyroid issue without even knowing it?
If you want to learn more about how to regulate your hormones, join BSB Tribe by going to https://www.bsbtribe.com/
As mentioned in the episode, here is the link to a meal plan that can help control your insulin levels and blood sugar: https://www.bsbtribe.com/resources
Join our free Fit Moms Squad FB here to connect with other moms who are losing weight with keto and fitness:https://www.facebook.com/groups/fitmomssquad/
Thank you for listening!
If you enjoyed today's show, please share it with your friends and family.
Don't forget to subscribe to Fit Moms Squad in Apple Podcast to make sure you never miss an episode.
I would be really grateful if you left me a review on iTunes too! These reviews help other people find my podcast! Thank you!
See you next week!
Why should you listen to this podcast? What exactly is this podcast about? Is it worth your time? Listen in on what exactly you will learn from listening to the Fit Moms Squad Podcast and how it will help you lose the weight you want without gaining it back.
For free resources such as meal plans, workout plans and a weight loss workshop, head on over to https://www.bsbtribe.com/resources