Fit in 417

In March, I told you season 3 would be here in June. But who knew what would happen in just a couple of months? I have plenty to say, I'm just not sure how to say it yet. So...stay tuned!

Change is a hard process and not everyone is ready to come along for the ride. Some people don't understand why you want to go to the gym or skip happy hour. Some people are going to be threatened by it. Is it time to find your new tribe? Got to https://www.fitin417.com/ for all the things mentioned in this episode.

You probably have a morning routine but what about a morning ritual? I love habits but what makes them different from rituals? I share some thoughts about routines vs morning rituals, prompted by the new book Don't Over Think It by Anne Bogel, and bring in some other 417-land coaches to share theirs.

I've been getting emails for years asking for advice on how to become a personal trainer. Here are the two questions you have to answer before you start a personal training career. If you need more mentorship, connect with me in my free Facebook group for certified professionals call We Thrive Together In this episode, it's also time for another segment of Tea and a Book. You are definitely going to want to pre-order Don't Overthink It by Anne Bogel. Find all the details here: https://modernmrsdarcy.com/dont-overthink-it/

Last week, in part one of this interview, Shannon Bradbury of Reuna Fitness shared what led her to get a hysterectomy at age 40. In part two, she talks about the recovery comparison trap and the importance of listening to your body post-surgery. You can get her still find her pre-op checklist here: https://www.reuna.fitness/ To save your space for Slow Down Saturday on February 22, click here: https://www.thrivepersonalfitness.com/release/  

Did you know one-third of women will have a hysterectomy by the age of 60? If that's the case, why aren't we talking about what's going on in our uteruses more? Shannon Bradbury of Reuna Fitness is open, honest and thoughtful about her hysterectomy journey. Today is part 1 of my conversation with Shannon about how women suffer in silence and struggle to find solutions when our bodies seem to be working against us. Find more about her story here: https://www.reuna.fitness/blog And you can learn more about my upcoming workshop on diminishing the effects of stress in the body here: https://www.thrivepersonalfitness.com/release/  

Are you in the middle of a workplace wellness challenge? Sadly, these group weigh-ins or 10k step a day challenges don't do much for long term wellness for most people. Here are a few reasons why they fail and a few suggestions for more meaningful workplace wellness.

The idea that we have to do it all and do it perfectly is one of the biggest obstacles we have to living a healthy happy life. Feeding ourselves shouldn't be as hard as we make it out to be. And there should be no guilt in asking for help if you need it. In this episode, I talk to Katie Baker from The Gracious Plate about the simplest ways to feed ourselves and our families and how to delegate dinner to an expert. Learn more about The Gracious Plate here: https://thegraciousplate.com/    

Are you taking the challenge to go vegan in January? Or perhaps you're just trying to eat a more plant-based diet?  Either way, you need to know where you can get a delicious vegan dish when dining out in 417-land.  Today, I share my top 5 picks for vegan dining in Springfield, MO.  Plus, I've got a very special Tea and a Book segment. Minimalist Meal Planning course What Should I Read Next episode 217

Have you ever wondered why there are so many diet plans and eating styles? Because at their core, all those fad diets have a few nuggets of truth that give you short term results. A diet agnostic approach to coaching is all about habits, not dogma. I'll share how widely different diets can give you similar results. These simple truths can help you find a path to food freedom. For meal planning tips based on habits, not diets, click here: https://www.thrivepersonalfitness.com/mealplanning/ And on The Best of Thrive Personal Fitness, I share "You May Be Healthy But Are You Well?": https://www.thrivepersonalfitness.com/2019/01/you-may-be-healthy-but-are-you-well/                  

The gyms are going to be crowded again soon. That's intimidating enough when you're a newbie, but there is something else that makes many women feel less than welcome in traditional big-box gyms. You're not imaging the vibe. Male privilege is making the gym an unfriendly environment.  

Happy Holidays! I hope you're delighting in friends and family this week with traditions, new and old. As we wind down the year, it's time to take stock of what you achieved in 2019 and look forward to going after your goals in 2020. I've got three steps to guide you in goal setting and goal getting for the year. And if you're thinking about goals for a new decade, check out the tips on the Thrive Personal Fitness blog this week. Plus, there's still time to sign up for the 12 Days of Fitmas! Click HERE to join my free program to help you thrive into the new year!  

In my habits based approach, there is one habit that gets more push back than the others. Especially when the experiment happens over the holidays. How does the idea of drinking only calorie-free beverages for two weeks make you feel? For some, it's no big deal but for others, the notion of no alcohol for two weeks is a more of a challenge than they signed up for. Also, hear my latest Tea and A Book selection from one of my favorite authors! You also still have time to sign up for the 12 Days of Fitmas. Join my FREE program here. https://www.thrivepersonalfitness.com/12days/    

In part 2 of my conversation with Jessica Ollis of Springbranch Kombucha, we talk about how the holidays aren't always the "most wonderful time of the year".  I also share my tips on working with the holiday blues.

Are you ready to step away from the highlight reel? In this conversation with Jessica Ollis, co-owner of Spring Branch Kombucha, we pull the curtain back on the stress of running your own business and being the caregiver to a child with unique abilities.    

Welcome back for season two of Fit in 417! I'm kicking off the new season with an update from my fall break and what's coming up for Fit in 417. Plus, learn how to get some holiday help with my 12 Days of Fitmas. Sign up here.

Just in time for the holidays, Fit in 417 is back for season 2!

As a certified personal trainer and health coach, my experience with group fitness is limited. However, I learned one significant thing about doing group fitness when I was in charge of the Go Red For Women Better U program in Springfield, MO. I learned that you can't do a group fitness class that truly meets all needs and fitness levels. You may disagree but listen to this episode before you tell me why you think I'm wrong. I especially want you to listen to this episode if you are a new personal trainer, yoga teacher or group fitness instructor.  In this final episode of season 1 of Fit in 417, I also bring you another installment of my favorite segment - Tea and A Book! Here's why you need to check out the first book by life coach, speaker and entrepreneur, Marie Forleo. Season 2 of Fit 417 will be back mid to late November but make sure you don't miss anything by joining my email list. If you're not already on my list, you can subscribe HERE to get my newsletter, blog posts and your free Kitchen Rescue Pak.    

I find that many women of my generation were not taught how to cook. Our parents did the best they could, but cooking didn't seem like an essential skill in the era of Lean Cuisine and Slim Fast. This unease in the kitchen is further complicated with the adversarial relationship many women have with food.  How do we solve the problem? Brandy Hickman of Living Light with Brandy Lane and 2BWell says it starts with keeping things simple and trying a little kitchen therapy.  For all the links mentioned in this episode, please go to fitin417.com.    

I'm not sure how it happened, but for ten years I've been helping women in 417-land and beyond build happier healthier lives. I started my blog the same week I launched up the business. On this week's episode, I share that cringe-worthy first blog post. Also, learn how you can celebrate the tenth anniversary with me and find out what's coming in the future for Fit in 417 and Thrive Personal Fitness.

Eating healthy and meal planning does not require you to spend Sunday afternoon in the kitchen. This week on the podcast, I share a great Middle Ground option - freshly made ready to eat meals. I taste-tested three 417-land options for you: Eat-Fit-Go, Mama Jean's Natural Market and The Hungry Herbivore. Also, if you want more meal planning tips and recipes to simplify your routine sign up for the Thrive Personal Fitness email list HERE and get the Kitchen Rescue Pak for FREE.

Did you know Springfield has had a women's roller derby team for over a decade? This week I talk to aspiring derby girl (woman?), Denise Belt, about learning to be fearless on skates with the help of some of the most badass chicks in town.  Think you have what it takes to join the Springfield Roller Derby? For information about their upcoming Buddy Night on September 10 and to learn how to get FREE tickets to their home bout on September 7 go to fitin417.com.

I was the fat kid, so I know how much the bullying and teasing can hurt. But I think starting a diet when I was eight years old would have made it even worse. Today I talk about the controversial new Kurbo app from Weight Watchers. To see what others are saying around the web about the Kirbo Kids program, go to fitin417.com for more information.    

Think of today's episode as a PSA. You have every right to tell your doctor (or nurse) no when they ask you to step on the scale. If you're not sure how to push back on weight stigma in the doctor's office, visit the page for this week's episode at fitin417.com. Plus check out the latest installment of "Love Your Hashtags"!

No one is born with poor body image or low self-esteem. Our inner critic, however, does start early. The Girls On The Run program is designed to give girls and young women a positive alternative to the negative feelings they may be starting to develop about their bodies and their abilities. If you need help learning to be more joyful, confident and healthy, Girls On The Run may be the answer for you too - no running experience necessary! Check out https://www.gotrswmo.org/ for all the ways you can participate and help support body respect for girls and young women. 

We all need to do the work to make fitness more inclusive and affirming for the LGBTQ+ community.  I was so excited for the chance to learn more about how, in my practice, I can better serve transgender, gender non-conforming and non-binary folk at the Philadelphia Trans Wellness Conference. My excitement quickly turned to concern during a session calling Combatting Dysphoria with Fitness. On this week's episode, I also talk about my latest Tea and a Book recommendation Brave, Not Perfect by Reshma Saujani.        

Are you ready for my first interview? I thrilled to introduce you to my friend, Maria Savvenas, Core/Pelvic Floor Movement Teacher. Maria Savvenas is the ONLY Restore Your Core certified professional in the entire state of Missouri. We are so lucky to have her right here in Springfield! Her whole body core approach to building a strong foundation can help anyone who feels their body is broken because of things like back pain, diastasis recti, incontinence, functional scoliosis, or any other form of core weakness. Movement is freedom and her passion is to get women moving again with dignity and respect for women's health. Listen to the episode and then check out her website for details on classes or to schedule a private lesson. You can also email her at mariasavvenas@gmail.com. I've also got information on the show about two upcoming 417-land events: the E3 Women's Conference on August 22, 2019 and the Returning to Peace Retreat on September 14, 2019.

It was a great second year for Biz 417's Ladies Who Launch but for me it was tough to top the first year. The keynote speaker in 2018 was Laura Vanderkam, one of my favorite authors, speakers and podcasters. Her book Off The Clock: Feel Less Busy While Getting More Done inspired me to ask her dinner and she said yes! That's a great story in itself, but you'll have to listen to the show to find out how I almost gave her a concussion. Also on this week's show, I'll share the best ever networking tips for sober introverts and ask for your help with a new segment featuring my favorite hashtags.

I whined on Instagram and someone called me out. I was complaining about a lack of healthy but fast breakfast options in Springfield when I was reminded that eating at home was a more economical and environmentally friendly option. Eggs with kale and some oatmeal with chia seeds and cinnamon are my standard breakfast at home and I love it! But I find myself eating breakfast somewhere else more and more these days. I've come to depend on Starbucks egg white and roasted red pepper egg bites. But I would love a local option. The problem is most local options are slow and meant to be savored (hello peanut butter and banana toast) or sugar bombs that destroy my blood sugar. (FYI...I'm a type 1 diabetic, not an anti-sugar fanatic.) Springfield, we have a breakfast problem. We need some better "breakfast on the go" options. There are two I'm going to do a better job of patronizing. They are Traveller's Coffee House and Neighbor's Mill. If you've got suggestions for a quick breakfast that isn't fast food, let me know. (Bonus points for good tea!) Plus I have another new segment...The Best of Thrive Personal Fitness! Instead of making you search for the best of my ten-year-old blog, I'll be periodically sharing some of my favorite and most-read articles. This week it is Powerful Practices To Help You Love Your Body.  

I love the term Modern Girls Network. I didn't think of it, but I embrace it as the alternative to the Old Boys Network. If you're looking for a more positive path to success in life and fitness, you are welcome here. If you identify in any way with "woman" or feel outside the dominate patriarchial culture, you are welcome here.   In this episode, I also debut the "Tea and a Book" segment!  I'm sharing the book I currently want to buy for and hand out to every woman I know. 

Are you familiar with the term Body Respect? What about Health At Every Size? Both are great books by Dr. Linda Bacon that I highly suggest you check out. While you wait for them to arrive from Amazon or before you go check them out from your local library, find out a little about what they mean and how they fit perfectly with my fitness philosophy, The Middle Ground Manifesto. The Middle Ground Manifesto has three parts: There is a middle ground. There is enough to go around. There is a time and a place for everything. None of the parts have anything to do with the number on the scale but everything to do with making peace with your body.

Maybe you know me from my personal training company, Thrive Personal Fitness, and the blog of the same name. Maybe you've never heard of me before, despite my ten years of experience as a personal trainer and health coach. I refer to myself as "not your average personal trainer" because of the mixed bag of identities and experiences that have shaped my personal journey and my fitness philosophy. It's a journey of growing up with without privilege (poor, Latina and fat), gaining privilege (getting a college education, becoming firmly middle class and living in a thin body) and losing privilege (turning 40 and going on a gender journey). I may have lost my voice for a while but baby I'm back and ready to speak my truth!

Welcome to Fit in 417, part of the Modern Girls Network that is changing the conversation about fitness in 417-land and beyond.    Weekly episodes start the end of June so subscribe now!