But First, Stretch

Where do we go when we let our thoughts, our made up stories, negativity take us away from being in the moment? Can we sit in discomfort? (Note- PAIN is not discomfort. This episode is focused on the everyday distractions and pull, not real life pain. Please seek a professional). 

https://www.graceandvalorwellness.com/ Andrea is a Philly based full spectrum doula, meal prep chef and founder of Grace and Valor wellness. She completed her doula training with Birthing Advocacy Doula Trainings and values a person-centered approach to reproductive care.She lives in East Falls with her partner, Jordan and their daughter, Grace. When she isn't fangirling over her clients or chasing after Grace, she can be found hiking the Wissahickon trail then enjoying a meal from a local food truck.

DeStolfo's Website Email Address Facebook Page Instagram: @destolfospma My inspiration for perseverance in the meditation!  

Join me in conversation to discuss how mindfulness and self care can be more than "another thing on your plate." 

Join me and health coach Christian Elliot discuss how he loves when he can help clients find their sense of purpose. He sees so much potential in everyone and it's the biggest reward to have people see it themselves!  True Whole Human Webpage

Join me and Mary Ciammetti of Don't Stall, Just Call discuss the importance of being mindful- for yourself and others! Don't Stall, Just Call Website

Updating my first episode ever (in 2019) on New Years Resolutions/Goals! What are you looking forward to receiving in the New Year? Stay for the meditation :-) SMART goals

Join me in a meditation designed to cultivate gratitude. 

Join me as I hop on solo to discuss a quick way to journal and a short meditation that you can do, anytime! How do you like to journal?  Follow me @jennifermc3 or @fitfamconshy

Join me and Christina Brewster, CLC and owner of Food4ThoughtConshy. She is a nutritionist* who believes that proper nutrition is about finding balance, not perfection. *Please note- Christina is a nutritionist, not a dietician.  Dietitians are officially credentialed by the Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association). Dietitians have specific training, supervised work hours in the field, and continued education to maintain their license and credentials.

Join me and Courtney Peters, creator of Swaddlou, discuss starting a business, the importance of meditation, kids, and using your experience to help others! Ps- Swaddlou is a GREAT gift for moms and dads.  Check out: Swaddlou Peak Mind by Amishi P. Jha  Breathe Kids App

Join me and Carissa Eberle, creator of Teach from Center, as we dive into the importance of a humanistic and restorative education practice that truly allows for the development of critical thinking. We are all learning- and in order to learn best, we need to handle our own emotional wellness. You can check out her resources at: https://teachingfromcenter.com/ Be sure to follow Carissa on Instagram @teachingfromcenter 

Join me as we dive into our intelligences (using Howard Gardner's 9 Intelligences)- I believe each of us is truly unique and we have our own intelligence and something to offer.  Take one (or both!) of these quizzes to help you with which intelligences you align with.  Quiz 1 Quiz 2 Also, join me by participating with or donating (maybe $5?!) at the Philly Spin-In at CHOP on June 5th. Link here.

Join me and best-selling author on Amazon, Stephanie Pereira discuss motherhood, extending grace to yourself, and more! Find her on Instagram, Facebook, and her website! Stephanie guides us in a beautiful waterfall meditation. Check out her book (Embrace the Beautiful Chaos of Motherhood: The Secret of Staying True to Yourself) trailer:  https://youtu.be/JhTv0R7jU7A

Join me as we simplify exercise and eating well!  Yoga for Athletes Link

Join me and Carlee from The Change Concept as we discuss ways to improve mental health- in a supporting community. Be part of her March Challenge, sign up on her website, here. 

Join me and Kelee Bovelle discuss life and conscious living! Check out how we me- through a Facebook group called Sustain + Inspire. It’s a community to share tips on sustainability and motivational content to inspire and uplift. Kelee's WebpageKelee's YouTube Channel

Join me and Allison Gold Russell discuss community, yoga, and motherhood! Allison leads a High-Five Breath at the end- something you can use, or even teach your kids to use, to help calm, center, and focus. Check out her public classes at ouryogahome.com- including a post-natal class coming soon.Register here for Little Yogis through Conshy Library (Wednesdays in January at 10am)

Join me and Meredith Minnick, RRCA certified coach and Run Lead at Life Time Athletic in Fort Washington, discuss running, getting faster, and putting into life what you what to get out of it!Click here for Yoga for Peace. Follow Meredith at Mererunsamarthon on Instagram for some greta inspiration!

Join me and Fit4Mom Instructor, Monica Quinn discuss community, fitness, and attainable goals. Instagram: f4mom_coach_quinnFit4Mom Conshohocken and Blue Bell

Join me for a quick chat- we will be catching up with some podcast changes, discussing goals, and participating in a brief grounding meditation for the new year/new month. 

Join me and Jessica DeLuise, also known as The Wellness Kitchenista, discuss health, challenge, and more! Jessica has over 10 years of clinical experience as a Physician Assistant with a Master’s degree in health science and a certification in Culinary Medicine and is a TV host of eat Your Way to Wellness Featured on Amazon Prime.  The Wellness Kitchenista empowers others to make practical easy changes to make food as medicine. Website

Join me, Abby Gilman, and Stacey Weatherbee discuss the benefits of working with a RD and still find enjoyment in the foods you love. Click here for their webpage!

Join me and Danielle from danielleorganizes.com discuss home organizing- this episode will leave you feeling inspired! Her slogan is “Peaceful Living Inside and Out. She is a member of National Association of Professional Organizers (NAPO).Jake's Dragon Foundation. 

Join my conversation with the amazing Carlee Ciaffone, a Mental Health Coach who helps girls and women recognize their worth, build confidence around their goals and work through anxiety, depression or any mental blocks that are holding them back. The Change ConceptFacebook

Join me and Stacey Hollenberg Smith of Better Life, Better You Fitness discuss how you're already the exact person you need to be- nobody else- on this week's episode!Click here for website and Facebook page of Better Life, Better You Fitness

Join me for a brief conversation and meditation on taking life one step at a time when the future is so uncertain. Free 14-Day Meditation ExperienceMoshi Sleep App and DiscountGeneration Mindful

Join me and the most positive person in the area, David Missimer, discuss group fitness and motivation. Don't forget to follow on social media!ARC Fitness Lab Website and Email Address

Join me and Amanda Collett talk about running, life, and everything "But First, Stretch!"Dirty German 50k Students Run Philly StyleChasing TrailNovember ProjectCoach Jay Johnson SAM MethodOiselle Pocket Jogger ShortsSport Legs

Join me and Jessica Purcell, former Chemistry Teacher and founder of @thoughtfullysustainable. She is a freelance science education consultant and has some great curriculum available for elementary and middle schoolers, as well as a page on food justice. She has also created a YouTube Channel, which I highly suggest checking out!Facebook PageMore Than a Plastic Bag by Polly Barks The Story of Plastic Mossville: When Great Trees Fall  

Join me and Joe and Samantha Ferrigno of Chef Share! Joe and Sam are valued community members- they support local, have two adorable boys, care about their community and the people in it, and are just outstanding people. Chef Share is a brand new local business that prepares ready to eat meals weekly and hand delivered to your door- in the greater Conshohocken area! Chef Share WebsiteChef Share Facebook

Join me and Vanessa Peralta-Mitchell (RRCA certified run coach) discuss the mental aspect behind running and how it ties into life! Check out her Sweat Diaries article from Philly Magazine's Be Well Philly, here. Follow Vanessa @vcpmitchell on Instagram. Queen of Prussia 10kMUTU- for diastasis recti and strengthening your core safely after baby. Girls on the Run

Join me and hubby Sean McCracken of Choose Your Finish Line (click here for website) discuss running and training during the summer. 

Join me on a brief discussion on intentionally living and minimalism. Enjoy the meditation that centers us to tap into our values. The MinimalistsMinimal-ishThe PilgrimageSkill in Action

Join me and Aimee Sala, owner of Aim High Studio, as we discuss the role fitness plays in community and in service. "Find that purpose greater than yourself to get involved in something."Here are some of the Non-Profits Aimee mentions: Jake's Dragon Foundation- Push Up Challenge!Win the Day Warriors- Train for a Marathon to support people going through cancer (and their families).Variety ClubCHOP DROP- Toys for kids with cancer at CHOP. Ainsley's Angels

Join me as I discuss coping with the feelings of inadequacy and fear of not being good enough. Don't forget to enjoy the live music, art classes, car show, and more by checking out the Virtual Art and Car Show on June 6th (Conshohocken).  

Hear me out- I gave journaling a try for two weeks and want to share with you what stuck! I started with Melissa Sciotto's technique (Episode 22). Here are some great resources to help you!Conshy CoachingJournal Prompts 

Join my conversation with Melissa Sciotto of MIXX Fitness as we dive into her personal training method, staying motivated, and more! Follow MIXX fitness on Instagram and Facebook for some inspiration, and check out the classes here. We all can support each other during this time, but find a way that is meaningful for you! If you're a walker or runner, consider Miles for Montco.

Join me as I discuss transitions and ideas on how to navigate them! Grab a journal for this week's meditation.  

Join me, Kim, and Danny as we discuss their business, The Balanced Dish! Kim is a nutritionist and Danny is a chef- their business combines their talents by providing personalized meals for you and your family's needs. Learn how they make food delicious and nutritious for their clients. Definitely give them a like on Facebook and Instagram- their meals will inspire you! Click here for their website! The conversation is followed by a 5-minute meditation. 

Join me and Jenn Masses from Conshy Coaching discuss resilience during this time of Covid-19.  Jenn is a certified Mindset and Energy Leadership Coach who is passionate about helping women become leaders in her own life. She works with her clients to rediscover and reprioritize their core values, tap into their own authentic voice, and create a life and career that they love. Specifically during the pandemic, she’s been focused on spreading light and positivity, while helping others use this shut-down as an opportunity to cultivate resilience so they can come out of quarantine stronger than ever before.  While all of her live events have been postponed. Click here for her website- we discuss some great resources here. Also- Whipped Coffee!

Join my conversation with Adrienne Fornwald, a fashion designer who works for Free People. Adrienne has also launched her own personal stylist and personal shopper business. We discuss the importance of having a wardrobe (and home!) that makes you feel amazing. We also dive into the importance of finding time to exercise and what Adrienne does to make it work. Click here to find more about her business-Adrienne's Website

Join me and Brynne Travis, a “soulful” coach and owner of Luxe Salon dive into an important topic- your life! Brynne has led several workshops, including a Vision Board Workshop. Currently, she is co-leading a series called “Sanity Sessions.” She is also leading a retreat in Costa Rica this fall with a friend who teaches yoga. You can follow her at Brynne.Travis on Instagram to follow her journey and sign up for Sanity Sessions. The Change ConceptWhy Some of Us Don’t Have One True Calling by Emilie Wapnick

Join me and Karalyn Schmidt, a Health and Fitness Professional through Johnson and Johnson and creator of Made2Move_Fitness. Karalyn is an avid runner- she is chasing down a Boston Qualifying Time (coming only a few seconds short of it during her second marathon!) and loves giving back- she’s coaching Field Hockey, her own sport from high school and college. Our discourse covers eating disorders and the recovery- and what we need to do to support those in our lives. Made2Move_Fitness

Join me and Erin Borkowski, President of Beats for Bella engage in an important conversation on community spirit. Beats for Bella is a nonprofit to create awareness for Congenital Heart Defects (CHDs). Erin’s daughter Bella, was born in 2013 with  a severe Congenital Heart Defect called Hypoplastic Left Heart Syndrome. Take a peak at what they do here: Beats for Bella.

Join me and the First Lady of Conshohocken discuss civic engagement! Here are some links we discuss in the episode:Conshohocken Plymouth Whitemarsh RotaryPaul Sees the WorldMontgomery County Suicide Prevention TaskforceArts Festival Link

Today I am embarking on another solo podcast- join me as I discuss ways to ease the uncertainty and unknown in this time of Covid-19 and Social Distancing. Let's come together in community. To dive even deeper- check out Gabby Bernstein's blog post (thought control and the gamut point).  

Join me and Kristie McCourt as we discuss raising conscious children (note- this is a great episode for ANYONE who has kids, works with kids, family members, or is connected to children in some way!) Kristie is a certified Yoga Teacher (with a background in trauma), mindfulness educator and holistic health counselor who is passionate about the intersection of social justice and yoga, gentle parenting and raising conscious kids.If you’re not following Kristie on instagram you should! She is showing the world really great tips and tricks on how to raise mindful kids and ways to be civically active. Kristie has been to Haiti, Malawi, Nepal and Nicaragua through Build On and Hope for Haiti. Service and Yoga Camp through Whitemarsh Parks and RecreationMindfulness for Parents and CaregiversSkill in Action by Michelle Cassandra Johnson

Join me in a rare solo episode as we revisit our goals and resolutions for the year- let's break it down and re-evaluate where we are and what we want for the day, week, month ahead! I am so grateful for everyone who is listening and sending me encouraging messages. If you are interested in one (or both!) of the free giveaways, please email me at fitfamconshy@gmail.comEnjoy the mediation deigned to help you accomplish/believe in your resolution/intention/goal. 

Join my discussion with Jenn Masse of Conshy Coaching. We chat about burn out and how to re-prioritize your life! She is a certified Mindset and Energy Leadership Coach who is passionate about helping women become leaders in her own life. She works with others to rediscover and reprioritize their core values, tap into their own authentic voice, and create a life and career that they love. She is currently leading several workshops including “Change Your Mindset, Change Your World,” “The Mindset of a Leader,” and including “Mindset,” and “What is Your Success Formula!” Check out her her blog and her podcast at Conshy Coaching. 

Joining me today is Elise LaChappelle, owner of the Fit4Mom Conshohocken/Chestnut Hill/King of Prussia Franchise. Elise is a former marketing professional who decided to turn her passion for fitness into my job when she had kids. She is also a certified spin instructor. Elise is not only my friend, but also my boss! Elise and her older daughter came to my Baby and Me Yoga class, and she is one of the reasons this area is so great for families with young kids!We chat community, owning a business, and everything in between! Check out her freelance writing for POPSUGAR (my favorite is on Morning Workouts!).