Healthy, Happy and Thriving Mama: Recent Episodes
Gretchen Dow
A podcast created for moms to help them navigate motherhood, self care and healthy living. The goal of each episode is to share with you habits, strategies and actionable steps that will lead you to achieving the health and body you deserve while feeling empowered in your motherhood journey.
Remember, that the content of this podcast will be based on my expertise and those of my guest. Please consult your medical practitioner for individualized health care and feedback.
Welcome back to another episode of the Healthy, Happy, and Thriving Mama podcast! In this episode, we dive into a coaching call with Melanie, where we discuss strategies to enhance her daily routine for improved health and energy.
Discussion Highlights:
- Defining Health Goals and Motivation:
- Defining "Healthy" and Energy Levels:
- Current Eating Patterns:
- Addressing Energy Levels:
- Strategies for Improvement:
- Mindful Snacking and Sleep Quality:
- Balancing Meals and Movement:
Closing Thoughts:
- The importance of finding comfort outside of food for relaxation and de-stressing is emphasized.
- Melanie's commitment to gradually adopting healthier habits and focusing on balanced nutrition is commendable.
- Gretchen encourages listeners to book coaching calls to receive personalized guidance and support. Link below :)
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome to episode 28!
On this episode, our guest Casey, a holistic nutritionist based in San Francisco, joins us to discuss the power of holistic nutrition in empowering women to improve their relationship with food and their bodies.
Casey shares her personal journey of overcoming eating disorders and how holistic nutrition transformed her life. She emphasizes the importance of addressing triggers, understanding root causes, and adopting a balanced approach to well-being.
Key Topics Covered:
- Casey's personal journey from struggling with eating disorders to becoming a holistic nutritionist.
- The concept of holistic nutrition: addressing the whole body, including food, sleep, exercise, mindset, and triggers.
- Exploring triggers: nutritional, emotional, societal, and how they affect our choices.
- Practical tips for busy moms to improve eating habits: prioritizing self-care, setting boundaries, and simplifying meal planning.
- Transformative habit: the significance of sunlight exposure and fresh air in supporting circadian rhythms and overall health.
- Where to connect with Casey online: @yourcaseforwellness on Instagram.
Resources Mentioned:
- Casey's Instagram Profile
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome back to the "Healthy, Happy, and Thriving Mama" podcast episode 27!
In this episode, I share from the heart and share my current feelings of anxiety and overwhelm.
I emphasizes the importance of self-reflection and finding balance amidst my various passions and responsibilities.
I share the importance of self reflection when living a healthy lifestyle that goes beyond 'what' I eat.
In this episode I cover:
- Unpacking the Feeling Anxious and Overwhelmed:
- Self-Reflection and Prioritization whay really matters in this stage of life I am in:
- Strategies for Overcoming Anxiety:
- Communicating Needs and Core Values
I hope this episode resonates with you and that my simple but yet effective strategies can be of help to you.
If you would like to reach out or connect, bellow are a few ways to do so. Chat soon, till next week :)
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome back to the Healthy, Happy, and Thriving Mama podcast! In this episode, we dive into the habit of the month and how it can help you achieve your health goals. Before we get into it, don't forget to catch up on previous episodes and practice past habits of the month.
Introduction
- Many of us struggle with consistency and accountability when it comes to our health goals.
- We start strong but often fall off track and feel frustrated.
- In contrast, some people seem to maintain consistency effortlessly and achieve their health goals.
- In this episode, we reveal the secret to staying consistent and accountable.
We cover:
- Consistency and Accountability Formula
- The Power of Specificity
- The habit of the month and how to implement it
- The free habit tracker you can download for free to help you get started
I hope you enjoyed this episode and remember to connect with me if you need an accountabiliy partner.
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome to episode 25!
In todays episode, Kasey Willson and I discuss all things related to baby gut health and the exciting journey of introducing solids to your little ones. I'm your host Gretchen Dow, a health coach for moms and nutritionist, and in today's episode kasey and I , we'll delve into the significance of gut health in babies and provide valuable insights and tips on how to introduce solids for a seamless transition.
A little bit about Kasey:
Kasey Willson is a Naturopath & Nutritionist with over 14 years’ experience working with women to feel balanced and nourished heading into and throughout motherhood. Kasey has a special passion for supporting babies gut health, to give little ones’ the best start to life.
Through her Naturopathic knowledge and personal Mumma experience, Kasey offers her support through her ‘Glowing Mumma Thriving Bubba’ podcast, books, online program and one-on-one consultations for optimising preconception, pregnancy, baby and mum health.
Links:
Blog (with health support & recipes): https://www.glowingmumma.com
Podcast: https://www.glowingmumma.com/the-podcast-1
Instagram: @glowingmumma.thrivingbubba
Episode Highlights:
1. Understanding Baby Gut Health
- Importance of the gut microbiome in early life.
2. Signs of Readiness for Solid Foods
3. Selecting the First Foods
- Discussing single-ingredient purees vs. baby-led weaning.
- Nutrient-dense options for optimal growth and development.
- Foods to avoid during the initial stages.
4. Introducing Solids: Step-by-Step
5. Navigating Allergies and Food Sensitivities
6. The Role of Probiotics and Prebiotics
- Understanding the benefits of probiotics for baby gut health.
- Natural sources of prebiotics to nourish the gut microbiome.
7. Dealing with Picky Eaters
- Tips for encouraging healthy eating habits from the start.
8. Maintaining Baby Gut Health as They Grow
- The importance of continuing a diverse and nutritious diet.
- Transitioning to family meals while keeping gut health in mind.
- Promoting healthy digestion through lifestyle factors.
Disclaimer: The information provided in this podcast is for educational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional for personalized recommendations for your child's specific needs.
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome to episde 23!
In today's episode, we dive into the topic of postpartum fitness for moms. Pregnancy and childbirth bring about significant changes in a woman's body, and it's important to approach postpartum fitness with care and consideration. Join us as we explore various aspects of postpartum fitness, including exercises, mental health, and self-care.
Episode Highlights:
- Understanding the Postpartum Period:
- Gentle Exercises for the Early Postpartum Stage:
- Building Strength and Stamina:
- Addressing Diastasis Recti:
- Mind-Body Connection and Mental Health:
Remember, As a new mom, it's essential to prioritize your physical and mental well-being. Postpartum fitness is not about achieving a certain body type but rather about nurturing your body and mind.
By gradually incorporating gentle exercises, focusing on strength and stamina, and paying attention to mental health, you can embark on a fulfilling postpartum fitness journey. Remember, self-care is crucial, and you deserve to feel strong, confident, and empowered as you navigate motherhood.
Thank you for listening and feel free to reach out to bianca at:
https://www.instagram.com/bpeppas_/
A little about bianca:
Bianca is a CrossFit and Nutrition Coach.
She has recently started a mums & Bubs program at the gym.
She truly understands the importance of the postpartum journey as she is a mum of 3 herself.
Bianca wants to guide and educate new mums to show them it is possible to do both, be a mum and look after yourself.
Here is a simple circuit to help you get started-
Simple circuit:
15 lunges (use baby as weight as an option)
15 deadlift or squats (use something heavy to pick up)
20 v ups or glute bridges
12 lunges
12 deaplift
20 vups
9lunges
9 deadlift
20 vups
6lunges
6deadlift
20 v ups
3 lunges
3 deadlift
20 vups
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome to episode 23!
Welcome to todays show, on this episode Marissa and I talk about the transformative journey of childbirth and delve into empowering ways to prepare for this life-changing event. In today's episode, we'll discuss valuable strategies on how to prepare for childbirth and explore techniques to release fear surrounding the birthing process. Join us as we empower parents-to-be to embrace this incredible journey with confidence, strength, and joy.
On this episode we covered:
- Understanding the Power of Preparation:
- Building a Supportive Network:
- Nurturing the Mind and Body
- Addressing Fear and Anxiety:
- The Role of Birth Partners:
- Coping Strategies for Labor:
Keep in mind, childbirth is a remarkable journey that requires preparation, support, and a mindset of empowerment. By understanding the birthing process, nurturing both the mind and body, addressing fear and anxiety, and surrounding oneself with a supportive network, parents-to-be can approach childbirth with confidence and joy.
Remember, each birth is unique, and embracing the unknown can lead to an awe-inspiring experience. Trust in the power of your body and the incredible journey that lies ahead.
A little bit about Marissa:
Marissa Kirou is a Certified Nutritional Practitioner, Pediatric Feeding and Nutrition Specialist and Postpartum Coach. She is also a Mama of 2 who has experienced both exclusively formula feeding and exclusively breastfeeding. Marissa guides expecting mothers by giving them tools so they can take radical responsibility for their postpartum while honouring the sacredness of birth and postpartum.
Connect with her:
linktr.ee/Marissakirou Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome to episode 22!
Today on the show I sit down to talk to Emma and Elizabeth ' The Dula' Sisters. We discuss Importance of informed decision-making and preparing for a positive birth experience.
On this episode we cover:
- Preparing for a Natural Birth
- Understanding the benefits of natural birth for both mother and baby.
- Developing a birth plan and discussing it with your healthcare provider.
- Attending childbirth education classes to learn about labor, pain management techniques, and relaxation methods.
- The role of a birth doula in providing emotional and physical support during labor.
- Coping with Labor Pain
- Exploring different pain management techniques, such as breathing exercises, visualization, and massage.
- Discussing the importance of continuous support from a trusted birth partner or doula.
Disclaimer:
- Reminder that the information provided is not medical advice and listeners should consult with their healthcare providers for personalized guidance.
A Little about Emma and Elizabeth:
We are the Doula Sisters! After having 8 amazing, natural and empowering births between us, we decided to become certified birth doulas to help other moms on their journey through pregnancy and birth. We strive to inform mamas so that they feel empowered to make the right choices for themselves and their babies! Emma is located in Boston, MA and Elizabeth is a military spouse living overseas with her husband and 5 kids. Please reach out- we love talking all things pregnancy, birth, nursing, postpartum and motherhood!
To connect with Emma and Elizabeth:
IG-e_edoulasisters
Website-Eandedoulasisters.com
eandedoulasisters@gmail.com
Ways Gretchen can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome to episode 21! Today on the show, I welcomed linda to speak to us about her knowledge and expertise, how to grow cooking and kitchen confidence.
In this episode, we dive into the essential tips and tricks that will help you build your kitchen skills and gain confidence in the art of cooking. Whether you're a beginner or someone looking to enhance your culinary prowess, we've got you covered.
We covered:
-
Overcoming Kitchen Intimidation:
- Acknowledging common fears and misconceptions about cooking.
- Embracing a positive mindset and believing in your abilities.
- Starting with simple recipes and gradually challenging yourself.
-
Planning and Preparing Meals:
-
- The importance of meal planning and how it reduces stress.
- Tips for efficient grocery shopping and minimizing food waste.
- Prepping ingredients in advance to save time during cooking.
-
Exploring Recipe Adaptation and Creativity:
-
Learning to adapt recipes to suit your preferences and dietary needs.
- Experimenting with flavors, textures, and ingredient substitutions.
- Embracing mistakes as opportunities for growth and culinary innovation.
Here is a little bit more about linda and how you can connect with her:
Linda is a kitchen confidence coach and owner of Balaboosta’s Secret where she teaches busy moms how meal plan, prep and cook with speed, ease, yum and lots of fun. Linda’s cooking skills were so bad, her own family banned her from cooking when she was a teen.
Thankfully, her skills have dramatically improved. She now has over 1000 cookbooks, is a graduate of Rouxbe Cooking School and the Institute of Integrative Nutrition and has countless cooking courses from the International Culinary Center. Lets get started linda and I cannot wait to learn from you.
To connect with linda,
https://balaboostassecret.com/
social media links:
https://www.instagram.com/balaboostas.secret/
@balaboostas.secret
https://www.facebook.com/groups/easyweeknightdinnerforbusymoms
https://www.facebook.com/BalaboostasSecret
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Welcome to episode 20!
In today's episode, we're going to discuss why eating breakfast should be an integral part of your weight loss strategy.
Contrary to popular belief, skipping breakfast may not be the best approach when trying to shed those extra pounds. We'll explore the reasons behind this and provide evidence-based insights.
Today I cover:
- Understanding the Impact of Breakfast on Weight Loss
- Breakfast as a Tool for Satiety and Portion Control
- Practical Tips for a Healthy Breakfast
- Experiment with recipes: Get creative and try new breakfast ideas to keep things interesting and prevent boredom.
- Some of my favorite breakfast ideas and where to find the ( @wellnessbygretchen)
In conclusion:
- Incorporating a healthy breakfast into your weight loss strategy can have numerous benefits, including kick-starting your metabolism, promoting satiety, facilitating portion control, and providing energy for physical activity.
- Remember to focus on nutrient-dense, balanced meals and plan ahead to set yourself up for success.
- Join us next time for more evidence-based strategies and expert tips to support your weight loss journey. Until then, stay healthy and keep striving for your goals.
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome ladies to episode 19, in todays show I welcome Emily to discuss the importance of selfcare and how it is a form self love.
Emily is a motherhood coach and host of The Worthy Mother Podcast. She works with moms to prioritize themselves without guilt in order to feel more fulfilled in life within and beyond motherhood. She is passionate about redefining what it means to be a woman and mom, and challenging the societal norms that keep women feeling stuck. Emily lives on the central coast of California with her husband and two young sons.
To connect with Emily, check her out here- www.instagram.com/honestlyemilyrose
In this episode we covered:
- What selfcare looks like when you dont have the support you need
- What are the messages we are getting that may impact how we see selfcare
- How comparison can stop us from taking care of ourself the way we need it
- What self care means to you and how to identify it
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome ladies to episode 18!
Today on the show I get on a call with one you lovely ladies to discuss her health goals and struggles. In this liestyle audit coaching style episode, we discuss:
- Why skipping meals is doing more harm than good
- What to do when exercise is not part of your weight loss strategy
- Emotional eating and identifying triggers
- Why eating enough nutrients is the key to helping your body with emotional eating and sugar cravings.
I hope you enjoy this episode as much as I did!
Remember, you are welcome to join me on a lifestyle audit coaching call, all you need to do is book a time with me using the link below.
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome ladies to episode 17!
Today on the show we have Eir as our special guest. She's is a Clinical Herbalist and Medical Astrologist. She has been practicing for over 10 years as a herbalist and medical astrologist specialozing in women's health.
She has helped countless women restore balance and vitality to their bodies and rebalance their hormones leading to pregnancy, normal periods, reduction in cramps and PMS symptoms.
In todays episode Eir shares with us:
- Changes you need to consider in order to start balancing your hormones
- Top herbs to get you started and their benefits
- Best postpartum hebs and its use
- Free reosurces
To connect with Eir or to check out her resosources, check out this link - https://linktr.ee/TwinRavenNaturals
Ways I can support your health journey or to simply connect with me check out the following links/ resources
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
Welcome ladies to episode 16 of the show! It is my birthday! what a time to be alive!
On todays show, I share with you my top health lessons Ive learned this past year. I reflect every year so that I can take notice of my wins, my challenges and my learnings. I hope this episode gives you an insight to my life this past year, my focus but most importantly, it inspires you to reflect on your journey as well.
In this episode I cover:
- Why I say no to alcohol
- How my postpartum journey differ second time around
- Why restarting is not such a bad thing
- This years mantra
I finish this episode with a little challenge for you to try so that you too take the time to reflect on your journey. I hope you enjoy this episode just as much as i did and remember to connect using any of the resources below :)
Senidng you love, health and happines, Gretchen
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Welcome ladies to episdoe 15!
On todays show, I jump on a coaching call with one of you lovely ladies to unpack what its keeping her from reaching her health goals and the steps she needs to take in order to get closer to where she wants her health to be.
In this episode we covered:
- The importance of undertanding and having a strong 'why' for consistency
- Meal planning tips and how to add macronutrients to each meal for fullness and energy
- Reasons why cravings happen and what to do about it
- The difference between sugar cravings and regulating the nervous system
I hope you enjoy this episode as much as I did. Remember, if you would like to take part in one of my complimentary lifestyle audit coaching call, all you need to do is book your call via the link below.
Ways I can support your health journey or to simply connect with me check out the following links/ resources.
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
✅ Learn more about Healthy Weight Simplified Private 1:1 Coaching-https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Chat Soon, Sending you love, Health & Happiness -Gretchen
In todays show, I walk you through the details of my signature coaching program Healthy Weight Simplified.
- I explain the "why" behind the programs name
- Who this coaching program is aimed for
- the outcome once you have completed the 8 weeks coaching sessions with me
- How to get started and your investment.
I tried to explain as mucha as I could about this life changing coaching experience, but I know you may still have some questions or would like to read more about it.
If this is the case, head over to the program information page to learn more about My 8 week coaching program Healthy Weight Simplified -
https://wellnessgretchen.kartra.com/page/Healthyweightsimplified
Remember, that coaching spots are limited, so please book your initial call if youre interested or would like to explore your options.
Ways I can support your health journey or to simply connect with me check out the following links
✅ IG- https://www.instagram.com/wellnessbygretchen/
✅ Sign up for my free Healthy Eating Foundations Wellness class/ group- https://wellnessgretchen.kartra.com/page/Healthyeatingfoundations
✅ Book your Complimentary Lifestyle Audit coaching call- https://wellnessgretchen.kartra.com/calendar/bookingcalendar
✅ Receive my weekly newsletter- https://wellnessgretchen.kartra.com/page/newsletter
✅ Free Healthy Habit Tracker- https://wellnessgretchen.kartra.com/page/habittracker
Chat Soon, Sending you love, Health & Happiness -Gretchen
In todays episode, we wrap up our series on how to balance your blood sugar levels so that you can have better control of your cravigns, energy levels and weight.
I discuss how sleep and movement not only help with your over all health but how prioritizing these two areas of your life will help with your cravings, energy and weight.
In this episode you will learn:
- How movement helps the body have better use of insulin
- the 3 areas sugar is stored in the body
- How to best choose movement for your body type
- How to improve your sleep quality ( Click Here to learn about lavendar essential oils)
- Best times to be asleep and why
- How many hours is recommened for adults to sleep to support your overall health
I also share with you the details for my upcoming wellness class, Healthy Eating Foundatins- To join my free wellness class Click HERE
In this free wellness class, you will learn:
-
The secret to creating smarter goals that are results- driven and sustainable.
- How to identify high energy foods that are right for YOU so that you can fuel and nourish your body accordantly.
- My signature 3-step process to help you boost your energy, reach your ideal weight, and achieve lifestyle balance.
- The correlation between high, medium and low sugar-level foods and how these control your weight, cravings and energy levels
***To connect with me, Check out Gretchen's free resources and how I can support you in your health journey HERE.
Or you can say hello on IG at wellness by gretchen :)
Welcome to episode 12,
In this episode I continue to share another way you can start balancing your blood sugar levels so that you can have better control of your cravings, weight and energy levels.
This is a continuation of episode 10 and 11 so if you havent, yet listened to those, I urge you to do so as well.
In this episode youll learn:
- A simple way you can determine how much water your body needs
- My top tips for increasing your water intake
- Signs you are dehydrated and well hydrated
- Benefits of drinking water beyond hydrating your body
I also share with you the details for my upcoming wellness class, Healthy Eating Foundatins- To join my free wellness class Click HERE
In this free wellness class, you will learn:
-
The secret to creating smarter goals that are results- driven and sustainable.
- How to identify high energy foods that are right for YOU so that you can fuel and nourish your body accordantly.
- My signature 3-step process to help you boost your energy, reach your ideal weight, and achieve lifestyle balance.
- The correlation between high, medium and low sugar-level foods and how these control your weight, cravings and energy levels
***To dowload a free habit tracker to help you get started with your habit of the month , click HERE-
***To connect with me, Check out Gretchen's free resources and how I can support you in your health journey HERE.
Or you can say hello on IG at wellness by gretchen :)
Sending you love, health and happiness -Gretchen
On todays show, I talk about one of the ways you can start balancing your blood sugar levels. Today, I explain and unpack the concept of the balanced plate and how easy it is to do so, once you understand the key componets.
I cover:
- The key componets of the balanced plate
- Why balancing your blood sugar levels can help you in your health journey
- Signs your blood sugar levels are unstable
- How to simply put together a meal that will keep you fuller for longer
- My free wellness class and who is this for
I hope this episode brings you clarity and makes plating up your meals alot easier.
To join my free wellness class, Healthy eating foundations , Click HERE
In this free wellness class, you will learn:
-
The secret to creating smarter goals that are results- driven and sustainable.
- How to identify high energy foods that are right for YOU so that you can fuel and nourish your body accordantly.
- My signature 3-step process to help you boost your energy, reach your ideal weight, and achieve lifestyle balance.
- The correlation between high, medium and low sugar-level foods and how these control your weight, cravings and energy levelsTo connect with me, ***Check out Gretchen's free resources and how I can support you in your health journey HERE.
Hope to see you can join us, Gretchen
In episode 10 of the Healthy, Happy and Thrving mama podcast, I share with you the number 1 question I get as a health coach. "Where should I start my health Journey?"
I share how I started my own health journey, what was the tipping point in my life and how I continue to not just be motivatived but inspired to heal and look after my health.
In this episode youll learn,
- The 3 areas to consider when starting your health journey.
- Why learning how to balance your blood sugar levels should be part of your wellness journey.
- Actions steps you can take after listening to this episode.
- What to eat in order to reduce cravings and boost energy.
I finish the episode, inviting you to my free wellness class: Healthy eating foundations- Learn the key steps you need to take in order to improve your health, reach your healthy weight and reduce cravings. Click HERE to join the private facebook group.
***Check out Gretchen's free resources and how I can support you in your health journey HERE.
In this episode, I jump on a coaching call with Arahnna to unpack her health goals. I walked her through understanidng her why, tips for portion control and what to eat in order to minimise sugar cravings.
If you would like to take advantage of my complimentary lifestyle audit coaching call, please apply using thi link HERE.
Sending you love, Health & happyness Gretchen
In this episode Charis and I discuss the importance of gut health and how this is the start of good health and digestion.
We discuss how you can start to improve your digestion and what to eat for better gut health.
Five important things to understand about digestion:
- Digestion is the healing priority of the body. You can manage symptoms but things can never fully heal unless you restore digestion.
- Stress in the digestive tract is an indication that something is wrong. No matter what anyone says, it is not normal to have painful bloating after meals. It is not normal to poop less than once per day. It is not normal to consistently have diarrhea. It is not normal to suffer from regular heartburn. And that pill you are taking to "manage" your stomach acid is doing more harm than good. The problem is not about too much stomach acid.
- Digestion is a north to south process. This starts in the mouth (brain really) and finishes at the other end. In order to restore proper digestion, we must first assess the digestive process and then figure out what is not functioning optimally.
- We can look at food sensitivities, bacterial and/or yeast overgrowth, leaky gut and the status of the microbiome and these are all very useful pieces of information. But if we don't restore the digestive process, the steps we take to support these other areas will not stick.
- Amino acids, fatty acids and micronutrients (vitamins and minerals) are what the body requires every day to function optimally. If we have inadequate or dysfunctional digestion we are not utilizing these nutrients as we should. Again, we must optimize digestion.
Here is a free resource from Charis to help you improve your gut health and digestion
https://primetonourish.com/wp-content/uploads/2022/12/Digestion-tool-.pdf
IG account -@primetonourish.
Enjoy, Gretchen
In this episode, Gretchen ( Health & Habit coach) shares the top 5 healthy habits any busy mama should be implementing to help with their phisycal and mental health.
This episode is for you if you are often tired, overwhelmed and looking to simplify your everyday, so that you can can have more time to do what you love.
Gretchen explains each habit and how this can be implemented in your every day. Remember to listen and only try to implement one habit at a time as we do not want to trigger overwhelm.
Fill free to download this simple habit tracker here to get you started.
https://wellnessgretchen.kartra.com/page/podcasttracker
Sending you love, health and happiness -Gretchen
In this episode your host Gretchen Dow introduces herself. She shares her story, her postpartum journey and how a few tears while having dinner led her to a journey of discovery, rebirth and entreprenuarship.
To connect and learn more about Gretchen and her coaching services, head over to www.wellnessbygretchen.com or check her out on instagram ( https://www.instagram.com/wellnessbygretchen/) where she shares habits, recipes and life as a mama of 2 young boys.
Welcome to Healthy, Happy & Thriving mama! I hope you stick around :) Sending you love, health and happiness, Gretchen
Hello beautiful!
On todays episode, I introduce a new segment, Healthy habit of the month. Each month, I will introduce a habit for you to take on so that healthy eating and living can become achiable and sustainable.
Here is the link to download the tracker so that you can put into practice the habit of the month. Click Here to download.
Remember to download, fill in and tag me at wellnessbygretchen on IG for a community spot light :) Chat soon, beautiful.
In todays episode we have Dr. Sanober Pezad Doctor, also known as Mrs. Dr. Doctor, together we discuss skin care for the busy mama. Simple yet result driven ways of looking after your skin without the cost of expensive skin care treatments and the harsh chemicals these tend to have
Sanober holds multiple national and international awards, scholarships, research studies.
She is a proactive, compassionate medical practitioner with a thorough understanding of overall mind-body-spiritual wellness.
She strongly believes that prevention is better than cure. Her ultimate goal is to help everyone be the healthiest version of themselves.
and if you would like to connect with her, below are her social links and details. Enjoy!
Website- https://sanoberpezaddoctor.com
30-min Integrative Health/Grow youthful session: Free- https://sanoberpezaddoctor.com/work-with-me-one-on-one-group-coaching/
'Glow from within' Ebook: Free Download- https://successful-inventor-2324.ck.page/8ce2d5bb16
In todays show, I have Aypril Porter as a guest. We discussed human design and how it can be used to help navigate and ease the challenges of parenthood.
April is on a mission to help her readers and clients live deep, rich, and authentic lives by giving themselves permission to live according to their Human
Design. A recovering self-sabotaging, people-pleasing, rebel mama, Aypril learned the hard way that not living an
authentic life is a fast track to burnout, bitterness, anddissatisfaction.
Her 10-year journey back to herself has led her to the career she has now and her drive to help others live their authentic lives so that they can live a life of purpose, freedom, and joy.
A Functional Nutritional Therapy Practitioner, Certified Courageous Living Life Coach, a Quantum Human Design Specialist, and a Quantum Alignment Practitioner, Aypril Porter believes that your authentic life is available to you, no matter your age.
A Functional Nutritional Therapy Practitioner, Certified Courageous Living Life Coach, a Quantum Human Design Specialist, and a Quantum Alignment Practitioner, Aypril Porter believes that your authentic life is available to you, no matter your age.
To get in touch with Aypril, check out the links bellow
IG- https://www.instagram.com/ayprilporter/?hl=en
Facebook- https://www.facebook.com/TapestryLifeCoaching
Website- https://www.ayprilporter.com/
Coaching- https://ayprilporter.practicebetter.io/#/5a01f19f67c6b91560c2065e/bookings?s=612eb7143980330e2cb1b2b8&step=date
Welcome to the Healthy, Happy and Thriving Mama Podcast. In this quick episode, I share with you who the podcast is for, my goal for the podcast as a health and habit coach for moms and how you will be benefiting from it.
This is a quick little episode, just to get you excited until the official launch of the podcast on the 3rd of Feb, 2023!
For now, share with a mama friend or go check me out on instagram
https://www.instagram.com/wellnessbygretchen/
Chat soon Beautiful, Sending you love, health and happiness -Gretchen