FitMama

Hey Hey FitMama! Today I bring you the brilliant mind behind the podcast “A Cup of Dri, Adriana Mastronardi!  In this chat we don't just talk about tracking macros (though we do…the what, how, when, why of it all) but we talking about feeling sexy as women as we age and how what we eat and what we do with our minds, bodies and spirits all relate to feeling that sexy vibe. We talk about routines and how morning workouts allow us to stay consistent with the things that make us feel good daily one day at a time. Trusting yourself to set a routine and then actually following through. How do we keep ourselves motivated? Adriana answers this and so much more. She outlines what helped her get started on the habit of doing workouts in the morning. She gives tools and ideas that will help you towards your goals regardless of what they are. Not a morning person? She will give you a way to conquer this thought. She is a longtime friend of mine from Canada and a fellow coach who works with women to reach their goals and set them up for success for feeling sexy in their minds and bodies as they go through their lives. Have questions? DM her on Instagram for a Complimentary month of Coaching. Ask her how!  Tag us on Instagram and @FitMamaPodcast and ask us or let us know where you are listening from!  Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!  

Hey Hey FitMama! Today I have a brief solo episode to share with you the concept of NEAT (non exercise activity thermogenesis). What is it? How does it help us? How can we get more? What are some examples of NEAT and how do we incorporate these into our lives for the many health benefits associated!? I share it all in today's show. Have questions? Tag me on Instagram and ask me!  Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here!Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!

FitMama! If you are pregnant and may have a c-section (1 in 3 births end in this surgery) or you know someone who is or has had one, tune in now and share!  Do not hesitate to pass this episode along or listen multiple times! Janette Yee (@askjeanette on Instagram) is spilling all the goods with us in this episode to help prepare and heal from this physical injury in the best way possible. Janette Yee is a Perinatal Athletic Therapist whose goal is to completely redefine the current state of public C-section healthcare. She treats pregnancy like the ultimate endurance sport, and C-section like a season ending injury - from which every woman can recover, safely and simply.   Janette and I cover so much ground in this episode and she doesn't hold back on her recommendations and explanations of how to not make this a season ending injury. We talk about preparations and core work, we talk all about scar massage and self-massage for scars and we talk about when to do what, how to do it and what we can expect! Don't miss this important episode and don't forget this is applicable to all injuries or surgeries in the abdominal and torso area, including breast surgeries and hysterectomies, removal of cysts or polyps, etc. that involve scar tissue being created (for our benefit!) and how to handle it so that it does not hold you back in life! Through her social media platforms, free workshops and professional lectures, Janette is an internationally recognized advocate for women's perinatal healthcare. You can find Janette on Instagram @askjanette and TikTok at @askjanette and her YouTube channel has you covered!! She has included free resources for you and the FitMamas in your life, so don't hesitate to check out her C-section Hospital Checklist before you go! Safety First: 3 Cesarean Scar Massage Principles when you are recovering from a C-section or surgery scar. Start now and it's never too late! Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!

FitMama, I am so excited today to bring you one of my all time fave humans, author, coach, mom and my friend, Marni Wasserman of The Ultimate Baby Podcast with Marni Wasserman. Marni is a wealth of information and we talk about how we both used to be vegetarians, how her understanding and implementation of nutritional practices has changed since she was a vegan and vegetarian chef and baker. We talk about picky eaters and baby's first foods and important things to think about when making meals for yourself and your family. I still make her gummies in batches that last a couple of weeks, thanks to her, they are made of bovine gelatin and tart cherry juice and a couple other ingredients and they are so delicious and nutritious. You can find them in her recipe book, A Real Treat. You can find her info and links to her books and podcast on her site: https://marniwasserman.com/ Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!  

As an extension of last episode (What I do in a Day) I take you through my current supplements and things I take in addition to my food and exercise that I talked about last episode.  I share what I am doing in my current day to day and how things may change depending on the day. This does not provide any medical recommendations and it's a must that you confer with your health practitioner before taking anything I recommend. I want you to hear what I take so that you can get a better understanding of why I am taking what I am taking and what it is for.  I share specific brands and products and I finish with a list of my fave current podcasts for metabolic health, nutrition, and a FitMama lifestyle. Here are my top faves right now and links directly to them on Apple Podcasts: The Dr. Gabrielle Lyon Show Well Beyond 40 with JJ Virgin Everyday Wellness with Cynthia Thurlow Optimal Protein Podcast with Vanessa Spina Huberman Lab with Andrew Huberman The Ultimate Health Podcast with Jesse Chappus The Ultimate Baby Podcast with Marni Wasserman Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!

FitMama!! This episode brings you a glimpse into my life! I share my fitness and nutrition and recovery with you today.  I share what works for me with my current life situation, my previous back injury and how it has influenced my fitness, mindset and health habits over the last 10 years since my injury. In this episode, my main goal is for you to consider how things in your life are set up and how incorporating fitness and healthy habits can fit into your daily life. What are some non-negotiables in your health? I share a few of mine in the area of sleep, daily movement and recovery. Please share this episode with a FitMama in your life!! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!  

Today you're in for a great episode with Kate Laird of Love Your Body Fitness. A boutique gym for live and online workouts that will remind you how good it feels to be you! Kate just endured a double hip replacement surgery and we talk about recovery (from birth or surgery!), pelvic health, safe core fitness, mindset and so much more!  Definitely visit her on Instagram at @loveyourbody_fitness and @lybfitness_online  And tell her you heard this episode for 2 weeks free!! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots

FitMama, this is a treat today to have the Confident Teen Coach, Kristi Simons. This conversation will get you thinking and offer you some insight into your child or teen, as well as yourself! So often we don't know how to help our kids because we weren't taught the tools to help ourselves growing up. We talk emotional regulation, how to slow down and connect to ourselves and how we can support our kids in their regulatory capacity. Kristi shares incredible tips, tools and support on her podcast, The Confident Teen Podcast. Find her and follow her wisdom and inspiration on Instagram. Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots

Hi there FitMama, I am so excited to talk to you about one of my fave topics which has been under some scrutiny in the last years regarding habit change and it's Motivation! It is a big topic and one that I go into at many angles. I share tips and ideas around getting to your “Why,” which is the deep driver for your motivation. Motivation is an inside job. Today on the Work IN to your Workout, I explore this concept in depth. What is your motivation? What inspires you? This is the first line of my TEDx talk: How to Love Yourself to the Core What is your WHY? I suggest 8 things on this episode from Spiritual to aesthetic to health to financial and family. Figure out yours! Tune in today and share this episode with a friend who is looking for motivation! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots

Hey Hey FitMama, I have an amazing guest for you today; parenting and relationship coach, Diane Sorensen! Diane had gone on a personal development journey over 20 years ago when her daughter's mental health crisis had her looking at things differently. This opened up a whole new world to Diane that led her to become a coach and certified hypnotherapists to help her clients the way she knew would work. From the inside out. In this episode, Diane shares her wisdom on what's happening when we resort to yelling at our kids or partners, what we can do about getting triggered, how to implement healthy boundaries and what exactly is the Drama Triangle and it's alternative, the Empowerment Triangle.  We had a great conversation that opened my eyes to ways in which we aim to cope with feelings and emotions instead of processing them in a healthy way. I know you're going to love this pod as much as I did and I can't wait to hear your takeaways FitMama! You can find Diane Sorensen online in her Facebook Group, Instagram and Her Website. As well, she has included a free gift for the FitMamas! Ready to face what's going on and reinvent yourself? Diane has the tools and support for you! Download your free gift HERE. Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!   Book in a call or breathwork session with me here!   Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!  

Hey Hey FitMama, I have been having so many questions from my DMs asking about how to stop cravings for habits and foods that we want to stop doing. How do we stop! Well, managing cravings is easier than you think. It needs to start with wanting to change something that isn't working for you. Spending too much money? Eating foods that are not serving you? Drinking too much? Skipping workouts? I know, I know, it's tempting, but you know how much better you will feel when you don't give in. I go into detail for these 20 simple ways to support you in managing your cravings, regardless what the craving is for! Awareness  Distraction - replacing - modifying Mindfulness (yoga, journaling, breath awareness) Cleaning /Declutttering Exercise (esp outdoor walks) Outings/day trip/make trip plans Reading/learning Time with kids Cooking/meal prep Time with partner (intimacy) or self intimacy time Creativity (writing, art, music, dance) Therapy/coaching Breathwork  Meditation or prayer Go to sleep Eat enough protein each meal 30-50 g and healthy fats will keep you full longer (no blood sugar ups and downs) Limit sweets to special occasion Don't buy foods that you overeat  Make a short term goal to work towards Tracking goals for short term and choosing manageable ones Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Book in a call or breathwork session with me here! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!  

Hey Hey FitMama, I am so grateful to bring you my incredibly inspiring and informative interview with international keynote speaker, Erin Stafford. Erin shares with us what the Type A trap is and how to avoid burnout. This is a very real situation to consider when striving and driving forward in this life we live as FitMamas! Erin has an assessment in the book, which is also available on her website here to have a clear view whether you may be headed towards burnout. And these are not all things you would think of right away! Erin also takes us through her 5 mindset shifts that will allow us to not only see things from a different perspective but also find actions that support us out of the burnout track and back on track to thrive. Please share this episode with someone who will benefit and please subscribe, rate and review the FitMama Podcast.  You can find Erin on Instagram and her website. Feel free to reach out and say hi to her! Follow her for more burnout and tips for avoiding the Type A Trap! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!

Hey Hey FitMama, today I am sharing some facts and opinions comparing and contrasting therapy and coaching. Have you ever worked with a coach or therapist? I share some benefits to each modality and how I have used both at different times for different purposes. I love the work I do with my clients as a coach and I share some ways we work together to support your goals! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!  

FitMama! On today's episode I have the brilliant Dr. Jen Newell. Dr. Jen is a seasoned skin strategist who adores addressing dermatological concerns. She offers next level support for patients by resolving their skin issues from both the inside out and the outside in. In addition, she wants to obliterate the mainstream habit of marketing beauty by preying on women's insecurities. Creating bespoke care plans for every unique patient is her happy place. Moreover, she loves witnessing how a change in a person's skin health becomes reflected in their confidence and as a result considers it a great privilege to be able to help in that transformation. Today we talk about many skin topics such as how to choose a sunscreen, what creams and skincare protocols to use, how to know what's right for your skin, what Dr. Jen's thoughts are on societal pressures regarding aging, teen skincare, root causes of skin issues and so much more. Don't miss this episode and share it with a friend! Find her, follow her and send her a message here on Instagram, she has an amazing store of products at her SHOP and here is her website for Connected Skin and Health. Here is a special code: FITMAMA for everything at her shop!! Please send me a note jen@fitmamaforever.com and Come find me on Instagram! Let me know what topics on the podcast you want to hear about! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!

Hey FitMama! I am here for you today with some real talk on habits and behaviors in our regular routine and looking at: What are they and how do they affect us (Shopping, drinking, gambling, coffee, procrastinating etc) Are they giving or taking from us? (Which one more?) Do they serve us? Maybe they did in the past but they no longer do. Take stock. When it comes to how we spend our time “working,” or “escaping,” or “self-care,” or “mom time,” or “wife time,” what are we doing that feels like we do it and we can't stop? It lifts us in some way but really goes against our goals? Online shopping? Scrolling? Quick fixes? Drama? Stress? Drinking or drugs when you know it's not healthy? It's giving us the dopamine hit we desire. Or lighting up that part of the brain. We try to stop and it feels hard or we give up and erode our self-trust. Is there a habit that is getting in your way? Take a life/time audit and track what you do all day to notice any patterns of addictive behaviors (don't hide from the subconscious ones that we do without thinking).  Notice (time audit) Stop Go for 30-100 days Feel. Do the work. Recovery awareness of self and CBT Reintroduce if desired and feels safe Record and remember Engage in life. Notice. Want to escape from your life? Noticing is both first and last. Are you living a life you want to escape from? This is something to be aware of. Otherwise these addictive behaviors can pop up out of the blue or have been there for years or even decades. No judgment! I hope this episode opens up some new perspective for you. Please send me a note! jen@fitmamaforever.com and Come find me on Instagram! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!

Hey FitMama! I am super excited to bring you one of my fave teachers and practitioners on this planet and that is Laurie Anne Briere! Laurie Anne is a somatic practitioner, Transforming Touch® therapist, and student of Somatic Experiencing®. Her mission is to support humans in reconnecting with the body's primary language, the language of sensation and emotion, so they can expand their nervous system capacity, cultivate a felt sense of safety, and experience more joy and presence. She trusts that given the right space, time, support, and permission, our bodies can complete the responses that might have been thwarted. After studying birth psychology, childbirth education, and interpersonal neurobiology, she now specializes in working somatically with pre- and perinatal trauma to support the healing of our earliest imprints. Healing early trauma allows us to move through the world feeling safe, protected, seen, heard, and loved. Her approach is trauma-informed, strength-based, and attachment-based. She is a mentor for me in my trauma-informed breathwork course by Pause and Samantha Skelly.  Find her at her website and on Instagram! Laurie Anne is a wealth of information and wisdom, tune in now and share this episode with someone you love! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!

FitMama, Hola! I have spent more than half of last month traveling and in this episode, I share my experiences and my story of traveling around the world with my kids when they were 2&4 years old. We shared all our pics and still continue to on our instagram @theoliverstravel where you can find our pics from Taj Mahal, Melbourne, Sydney for New Year's Fireworks, the Northern Australia beaches of Noosa, the wine region of Marlborough, New Zealand and Dubai before hitting Portugal and Spain and after hitting Hong Kong and Vietnam. This was while my husband was on sabbatical from his position as the Men's Basketball Coach at a Canadian University and we did 3 months of working online and living in California and then 3 months working online while traveling west with stops in Hawaii and Fiji and landing back in Toronto on my younger daughter's 3rd birthday. We traveled to 3 countries on her 3rd birthday, getting home to be with family. While it was a whirlwind, it was one of our best memories and the pictures still jog their memories. The stories forever stay and they see themselves as citizens of the world.  Their knowledge of geography and history are so beyond my comprehension, I am continually impressed. In this episode I share what we learned about in Peru and how I learn so much from my kids. Hiking with them into Machu Picchu was incredible on so many levels.  I then share how I spent 7 days in Mexico prior to our family trip. I went solo for work and personal time. A hat free trip for the most part and it felt great. Also how I felt stepping away from technology when I traveled. Which doesn't always happen except on the plane. I also drop the exciting news that I am hosting my first FitMama FitGoddess Retreat in Palm Desert, CA. More info to come but it's September 19-23 and you get to stay in a luxury hotel and participate in hiking, amazing meals, rest, swim, breathwork, jacuzzi, massage, reiki, card reading, fireside night time sound bath, yoga, walks, gelato, and lots of down time and rest as well. This will be active and relaxing at the same time and will leave you feeling refreshed from the inside out! I can't wait to meet you in person and spend time together! Please fill out your info on this Google Form so my team and I can send you info when it's ready. But SAVE the DATE, September 19-23. Come in early and leave late. Fly to PSP, and I got you from there! VIP stuff for those that are early or stay late. I promote the OURA ring in this episode and I want to thank them and here is $40 USD off if you choose to buy one. I love mine. I also encourage you to get my book or buy it for someone in your life who is pregnant and would benefit from reading it (everyone!) it's not just for moms. The Love FitMama Way: Transforming the Core of Motherhood. I also talk about booking a call with me, and I want you to. My link is HERE. Book in NOW. Tag me online @lovejenoliver and @fitmamapodcast and show me where you're listening from. Also please subscribe on Spotify or Apple, rate and share this podcast with someone who you know will benefit. And who do you want to go traveling with and where!? I have you pondering this question in this podcast! See you online FitMama.  

FitMama, I have a treat for you today! I brought on the brilliant minds behind The Dirty Laundry Podcast, Co-Hosts Amanda Silver and Alex Howard are talking about all things separation and divorce. With a strong belief in ditching the stigma and bringing information to the masses, they are on a mission to normalize separation and bring some levity to this difficult process. We did just that in today's interview with laughs, stories, serious talk and awareness about this often (and unnecessarily) shameful topic that is a part of reality for many FitMamas. My sister Alex Howard and I are children of divorced parents and her co-host Amanda Silver has gone through the divorce process and these two have made it their life's mission to ditch the stigma attached and make the experience a better one for their clients. Both women are family mediators who are leading experts in this area and are all about alternative dispute resolution and using the tools of communication, active listening, and probing questions to allow parties to explore their grievances and decide upon an agreement together. Separation can be a most difficult and confusing time for an individual and their families, and these two hope to alleviate some of that stress through their roles as Family Mediators. Have questions or want to reach out to them? Hit them up on Instagram at https://www.instagram.com/dirty.laundry.podcast/ or contact them individually. You can find them at Amanda's practice: https://www.foresthillmediation.com/ Alex's practice: www.midtownmediation.ca and subscribe to their Dirty Laundry Podcast YouTube Channel: https://www.youtube.com/@DirtyLaundryPodcast for many more Dirty Laundry topics, education and inspiration! You will love this episode and the wisdom and brightness they share!

Hey FitMama, I am excited this week to bring you my interview with Dr. Hasan Merali, pediatric emergency medicine doctor and father. We covered lots of topics from his new book: Sleep Well, Take Risks, Squish the Peas, which is all about secrets from the science of toddlers for a happier, more successful way of life. While this sounds funny and adorable (and it is, just read the book) it also really makes you understand how the ways of a toddler are to be emulated for a truly healthful life. The science and studies he shares in both the book and this interview back everything he claims and it all makes so much sense. When we say our kids are our teachers, they really are! Let's learn from them! Hasan Merali, MD, MPH, is an associate professor in the Department of Pediatrics, McMaster University and a pediatric emergency medicine physician at McMaster Children's Hospital in Hamilton, Ontario. He received his medical degree from Harvard Medical School and Master of Public Health degree from Johns Hopkins University. His research focuses on child injury prevention in low- and middle-income countries. He has published more than twenty-five peer-reviewed journal articles, and his writing has been featured in Science, The Boston Globe, NBC, CBC, and Popular Science. His first book, Sleep Well, Take Risks, Squish the Peas: Secrets from the Science of Toddlers for a Happier, More Successful Way of Life, was recently published by Health Communications Inc. in March 2024. Please go online and find Dr. Merali and all his wisdom. He is published in so many online and print publications and can be found at the following links: Website: https://hasanmerali.com/ X: https://twitter.com/Hasan_Merali LinkedIn: https://www.linkedin.com/in/hasan-merali/ Facebook: https://www.facebook.com/HasanMeraliMD/ Book: https://www.simonandschuster.com/books/Sleep-Well-Take-Risks-Squish-the-Peas/Hasan-Merali/9780757324710  

Hey Hey FitMama you're in for a treat this week. I have my friend Elysia Rotaru, Actor, Producer and Voice over artist. She is so talented and while has been at it for so long she's just getting started in her career as a Mom of a 2, almost 3 year old. She is a wise, experienced woman in entertainment and also parenting consciously while finding her way in Fitness and health in her full life! Born to Romanian immigrants and raised with help from her grandmother, Elysia Rotaru always had a love for creative achievement. She grew up speaking both Romanian and English, and as a kid she thought it was a superpower, and still thinks it is. At the age of two, Elysia began training for what laid ahead in life. She started skiing when she could walk, was taught how to use tools and to fix things around the house, family camping trips taught her to respect the earth, and Army Cadets helped her develop survival skills. Later on, she learned how to help save the planet through beekeeping. Having also been a competitive classical pianist, she developed a lifelong passion for performance. After turning her attention to the performing arts and graduating with a Bachelor of Fine Arts from Simon Fraser University in Vancouver, B.C., Elysia's acting career soared, landing roles in both television and film. Her credits include: Netflix's Chip & Potato, Netflix's Kate, Disney Plus' Turner & Hooch, The CW's Arrow, USA Network's Psych, FOX'S Backstrom, and ABC's Motive. She can also be seen in numerous feature films including Buddy Games, Cold Pursuit, Dead Again in Tombstone, and Diary of a Wimpy Kid: Rodrick Rules. Elysia has been making waves in the voice acting community, lending her voice to numerous projects. Voice highlights include: Black Canary in Warner Bros. Animation and DC Entertainment's Justice Society: World War II, SHIELD Agent Alisande Morales in Marvel's Play Avengers, Beatrice Villianova in EA's FIFA series, She-Hulk in Marvel's Super Hero Adventures, Sable Spirit in My Little Pony: Friendship is Magic, and Freya in the award-winning short film, FREYA. Elysia has also voiced for Lego Star Wars, Nordstrom, and McDonald's, and is the voice for CBS' The Talk, Hallmark's Movies and Mysteries Channel, Fox Sports North, Paramount Network's Ink Master, and the 2018 Victoria's Secret Fashion Show. When not on set or in the voice booth, Elysia has taken to working behind the camera to produce short films such as The Wall and award winning horror comedy FWD, which has been recognized at film festivals worldwide. Elysia is also recording her new podcast, “YOU DID IT!”, where she will discuss gadgets, gear, goodies and guidance that can help parents and their babes on their cool, crazy, and beautiful journey. Elysia currently resides in California with her husband Ryan, daughter Nova, and dog Rocky and look forward to daily adventures in parenting and life. Elysia's links: Go find her now! Instagram: https://www.instagram.com/elysiarotaru/ TikTok: https://www.tiktok.com/@elysiarotaru YouTube: https://www.youtube.com/channel/UCWd0oTeZbIto6-05TlbmiNQ You Did It! on Spotify: https://open.spotify.com/show/3ZBrTTWYGOYYGgX4WR8fAN?si=48a9a1d599f541a8 As always, feel free to book a free call or a free breathwork session with me or send me an email to jen@fitmamaforever.com to share your story. I read every email and I will reply!

Hey FitMama! This week I have a very special guest on the podcast, my very own FitMama!! It's the first time I have interviewed my mom on my pod and she's visiting me in LA from Toronto so I took the opportunity to do so. This week I have been doing live 60 minute breathwork sessions with her and she has been loving it! We got so caught up talking about other things we didn't include her breath work experience but I will get a clip of her and share with you on socials, so follow me @lovejenoliver and @fitmamapodcast so you don't miss that! In this episode my mom shares her early life being born in a small town in the former Czechoslovakia and what it was like to immigrate to Canada at age 11 as a single child with no siblings not knowing a word of english. She shares my birth story and some elements of my youth and how it was to witness her grandchildren being born. We speak about her fitness journey and her life's journey as a single mom to four kids and her favorite times as a mom. She shared what she thought I might do once I grew up and as well as what she's looking forward to in her own personal and professional life going forward. This is a fun episode for me to share my own Mama with you. I hope you enjoy it! As always, feel free to book a free call or a free breathwork session with me or send me an email to jen@fitmamaforever.com to share your story. I read every email and I will reply!

Hey FitMama, This week I am so grateful and excited to have an amazing guest on the show, Alla Shashkina, a running coach, fellow trauma informed breathwork facilitator and breath science practitioner. As you already know, I love breathwork, the science behind it and even taping my mouth to sleep (iykyk)! Alla and I have a great chat about what she means by The Quiet Run and why she created it. I love what she stands for and I know for a fact that being out in nature, while running or walking has so many benefits for us, not just physically but mentally also. When was the last time you went out for a good run or walk and came back thinking, “I wish I didn't go?” Alla answers all my questions about when to run, how to start running as a beginner, is nose breathing while running best and questions about footwear, running surfaces and motivation to go for a run. Alla shares her story about how she got into running and how it helped her with her mental health as a single mom moving to a new country and working a full time job. Alla has run many marathons and races all over the world and is an inspirational running coach and mentor.  At the core of The Quiet Run™ Method is breath science, mindfulness, mind-body connection, and meditation. Alla is a long distance runner and views running as a powerful healing modality that, combined with breathwork, can amplify its effects. Anyone can experience the joy and ease of running.  Alla can be found online on her amazing instagram account: @thequietrun where she offers brilliant science and tools to support your running journey, her website: www.thequietrun.com Where you can learn about her method and packages that she offers and she now lives in Encintas, CA she organizes weekly trail runs and incredible ocean dips where she teaches the practice of mindfulness, breathwork, and running. You can sign up on her website link directly here: https://www.thequietrun.com/event-details/the-quiet-run and she recently launched a quiz that can give you an idea about how working with her can help you improve your performance and longevity in running, click here for the quiz: https://www.thequietrun.com/the-quiz

Hey Hey FitMama,  This week I am bringing to you some nervous system regulation wisdom! Jump into this episode for my tips and tools to get out of the sympathetic dominance many of us find ourselves in day to day and spend more time hanging out in your parasympathetic mode (rest and digest), why? Because it feels so much better! We can actually respond instead of react to things in our life from a place of calm. As well, I give you some ideas on how to calm your nervous system and prepare it to actually digest the foods your eating so they can nourish your body and not leave you constantly hungry and rushing around in life. I dive into what makes up the nervous system and how this pertains to your life! Then, I go into what all the hats are and how constantly wearing hats all day without taking them off leads us to feeling too aroused in our nervous system. Living a “hat less” life has many advantages and benefits our nervous system regulation. Please take a moment to rate and review the FitMama Podcast and share this episode on social media or send a copy to someone you love! Let's live a “hat less” life together! Stay calm and carry on… Find me on Instagram @lovejenoliver and say hi! Tag me on Insta referring to this episode and share yourself in a “hat free moment”! Love, Jen Oliver  

Hey FitMama, I'm back this week with a solo episode all about how to hold space, not only for others, but for yourself as well. Often we are at maximum capacity in our time, energy and money available to give to others and yet we expect ourselves to be there for everyone and we end up giving from an empty cup. This can be so easy to do and I feel like it's easier now than ever. Life doesn't seem to let up and if we let it, home, work, kids, family, bills, friends, kid commitments and other duties can take over our lives, leaving us depleted and our mental and physical health can suffer as a result. Unless we have boundaries in place, we reduce our capacity to be able to hold space for others, and unless we plan for it, most often we help others before ourselves, leading to a lack of time, energy or money for self-care and holding space for our own need, wants and desires.. Let's change this and give to ourselves by setting boundaries that truly honor our needs. I give you my five top tools to make this an effortless process and then it will feel good to stick to these boundaries. Hint: We can do it, but need to let go of our cultural and societal pressures to be everything to everyone and let go of the guilt and shame that comes with not being able to live up to that. Because it's not reality! You can't and don't need to do it all FitMama, it just feels like you do sometimes. Listen in now and reframe how you approach it and know that boundaries are the most beautiful thing you can give to yourself and others. Teach people how to treat you and how to support you, they want to learn. Need a breather? Come breathe with me for free. Or book a time to chat with me. Click here for a link directly into my calendar or email me here for more support.

In this week's episode I dive deeper into where I have been the last few years mentally, emotionally, relationally etc. I go into detail about the dark time in my life I have just come out, how I went through the stages of grief, what helped me both stay alive through this, and what eventually helped me come out the other side. I share my experience with somatic therapy which I will dive deeper into in a future episode, which led me to be even more focused on breathwork as a primary modality in my coaching and how listening to our body truly sets us on the path of self-discovery and ultimate self-knowing, self-trust and eventually healing. Life is not always sunshine and rainbows and I admit to bypassing my feelings for years and engaging in a very strong “fawn” sympathetic nervous system response most of my life. This led me down the path of some toxic positivity which helped me cope with many traumatic moves growing up, but ultimately it did not serve me in the depths of despair. Sweeping feelings and emotions under the rug does not change them or make them go away (go figure), and they merely keep showing up in our lives in different forms, begging us to face them to ultimately heal them. If you're struggling, FitMama, you are not alone. You don't have to go it alone. You are the only one responsible for facing all of these things, but you are never alone. If you'd like to book in a private chat or a breathwork session with me, click here: https://calendly.com/jenoliver To get a copy of The Love FitMama Way book click here: https://amzn.to/3uoc9XF  If you want to connect send me an email at jen@fitmamaforever.com or Find me hanging on Instagram @lovejenoliver See you online! Love, Jen Oliver  

Hey Hey FitMama, I am back! This week's episode is a solo cast with me, Jen Oliver sharing what's been going on since our last episode aired over 3 years ago. It's been quite the ride! I share some of my personal journey, what I have been going through and where I am heading. I recap The Love FitMama Way book and what it means to me to be a FitMama. FitMama is a mindset. This episode shares some of the Innercise to your Exercise that I recommend to all my clients, listeners, readers and community. This episode is the first of a 2 part solo series and more on my personal journey to come in the second part. I am so grateful you're here FitMama, we have so much to learn, explore and share together! Catch me on Instagram @lovefitmama and grab your copy of The Love FitMama Way on Amazon today! Send me an email and share your journey, all ups and downs are welcome here! I can't wait to hear from you - email jen@fitmamaforever.com I love you! Love Jen Oliver

This week’s episode features someone who I know you will love! Our guest is Dr. Michelle Peris, ND! This amazing FitMama has 2 kiddos of her own and is changing the narrative for how we approach our health.    Dr. Michelle Peris is the founder of a women’s community health initiative called  The Wild Collective. This community medicine initiative involves women coming together as sisters in self-care! They discuss topics like their menstrual cycles, digestion, detoxification, mental health and so much more in a community setting where they hold each other accountable and share their ups and downs. Dr. Michelle is a huge believer that having a community like this in health care is the missing puzzle piece when it comes to adopting and maintaining healthy behaviors over time.   Dr. Michelle shares her education, experience, and wisdom on simplifying her patients as well as her own health and routine, harnessing her menstrual cycle to empower her with energy, and she shares things she has experienced in her own life that will certainly inspire you on your FitMama journey.   You can find Dr. Michelle on Instagram, Twitter, Facebook, her website, and Podcast. To learn more about The Wild Collective check here for more info.   Time Stamp: 1:00 - All About Wild Creative 4:00 - Impact of Social Support 8:00 - People Implementing her Recommendations 12:00 - Power of our Menstrual Cycle 16:00 - Intuitive Messaging 20:00 - FitMama AD - Dr. Michelle Peris 22:30 - Apps for Health and Fitness 24:00 - Working with Post-Partum Mom 28:00 - Managing Time of Being a Mother 32:00 - Simplifying Medicine 36:00 - Fasting 39:00 - Her Own Pleasure and Play 43:00 - Conclusion

This episode is loaded with nuggets of wisdom for women at all stages of motherhood and for those who don’t have children but still have a vagina! Join Kate Roddy and I as we chat Vaginal Self-Care and all the mind-body aspects of taking care of your own vagina. Kate Roddy is a veteran orthopedic and pelvic floor physiotherapist and creator of The Kegel Release Curve. Kate is the mama to two of her own and has much experience and wisdom she is imparting in this episode.   Kate believes that blood flow is vital for achieving orgasm and healing our vaginas after giving childbirth. She also gives us the real scoop on what sex is like after giving birth. Our bodies have changed and are healing for 6-8 weeks. But generally, doctors do not go into depth on what sex is like after we’ve delivered and our healing process is taking place. Kate has some amazing tips for us FitMamas so tune in closely today!   Kate is a believer in you being the first one to explore your body after having a baby. What do your vulva and vagina look like? How is it feeling? She also shares in detail the benefits of perineal massage before and after birth. Kate created The Kegel Release Curve after her own pregnancy and this pelvic wand has some great features that others on the market don’t have.   You can find Kate on her website and Instagram! To learn more about her amazing Kegel Release Curve you can visit the website or Instagram. It was such a treat having Kate with us! I hope you enjoyed our chat as much as I did! Let us know what you think on FitMama Podcast Instagram!   Kate Roddy Episode Time Stamp: 1:00 - Kate Roddy's Work 3:00 - Results on Orgasms Research 6:00 - Achieving Orgasms 10:00 - Doing Pelvic Floor Contractions 13:00 - Touch and Confidence 16:00 - Stereotypes becoming a Reality 18:00 - Protecting Pelvic Floor Health 21:00 - Unclenched 23:35 - FitMama Way Ad 27:30 - Orgasm is a Way of Self-Love 29:30 - Post-Partum Orgasm 32:30 - Sex Positions 36:00 - Vaginal Care 38:00 - Power Back into Women's Hands 41:00 - Biofeedback 43:00 - Conclusion

Hi, Fit Mama our guest on the podcast episode is Dr. Katie Thomson Aitken, ND, author of Create Calm: The Professionals Guide to Overcoming Anxiety.   For Dr. Aitken, anxiety is not a fact but a response or reaction that occurs naturally to help and protect us. It should not be a permanent state, but a transient state. There are some things that people are anxious about that don’t go away which may give rise to a recurring anxiety state. We tend to get caught with our anxiety when we personalize the experience, such as saying “I have anxiety” rather than saying “This situation makes me feel anxious right now.”    To help create calm and attain peace, she discussed several concepts of her Tranquil Minds Method, such as living and building a conscious life, setting boundaries, practicing mindfulness, and the catch-and-release method.   Creating a conscious life- When we own the values we like for ourselves to have, determine for ourselves where we want to be at rather than looking at someone else’s standard, make that commitment to ourselves and work on the follow-through contribute a lot to our happiness and help ease with our levels of anxiety.   Setting boundaries- By asking ourselves “What do I want to get out of this?”, “How do I want this to go?”, “What stops it from happening that way?” or “What do I need to put into place to make this easier for me?” are some questions that can help us set our boundaries.   Practicing mindfulness- We can deal with stress and anxiety better. The first step to mindfulness is prioritizing ourselves and putting ourselves on the top of our very own list.     Catch-and-release method- For times we feel overwhelmed. The catch is when we look underneath that overwhelm to discover the abundance of emotions that are hanging out underneath and around this feeling of overwhelming. Next is to do the release. We would want to let go or process the situation.   We can do this by sharing it with somebody important to you or perform an intense physical activity. These things don’t change the situation and the feeling but they help in losing the intensity so that we can later on go back into the problem and solve it with a much clearer head.   Dr. Katie Thomson Aitken is a Naturopathic Doctor and founder of the Tranquil Minds Anxiety Program for Professionals with Anxiety. Having overcome Generalized Anxiety Disorder herself, she uses her education and experience to help her patients reclaim their mental health and their life.   Her new book, Create Calm The Professionals Guide to Overcoming Anxiety makes the Tranquil Minds Method available to everyone. She believes you can create your own calm, from the inside out.     You can connect with Jen almost anywhere online through the social media links on her website or email her.   Timestamp: 1:00 - Professional's Guide to Overcome Anxiety Book 4:00 - Transition State 7:00 - Coping Mechanism 9:00 - Taking Responsibility instead of Blaming 13:30 - Powerful Statements to the Universe 15:30 - Concept of Conscious Life 17:00 - How People Define Value 19:00 - Idea of Resonance and Boundaries 22:00 - FitMama ADS 26:00 - Mindfulness 27:00 - Teach our own Ways on our List 31:00 - Easing Our Levels of Anxiety as a Whole 33:00 - Recommendations to get that first Domino 36:00 - We Need Support 38:30 - The Feeling of Overwhelm 42:00 - Catch and Release 44:30 - Conclusion

Jenn Sadai is a Canadian author and advocate using her talents and life experiences to inspire and empower women.   Jenn discusses her book about self-love and body image entitled the Cottage Cheese Thighs. She shared her long struggles with body weight, eating disorders, and self-esteem. For her, the scale played too much factor in how she was living her life until she finally let go obsessing with it. It changed her mentally, which was freeing even if it did not change her body. She accepted herself that she is indeed flawed but fit and fabulous, that it is okay to not fit into the mold of who she was trying to be, and that to be healthy is enough.   Jenn also talks about her upcoming book, which will be out in 2022, which will be about women who want sex. She wants to disprove the notion that women don’t need or crave for sex the way men do. According to her, women can be whoever and do whatever and not feel there's an image that they have to live up to. She’s looking to breaking the stereotypes that are being held for women.   She ended up the podcast with messages of self-love. For Jenn, everything comes down to self-esteem and how you handle a situation comes from how you feel about yourself. Your successful life becomes how you feel about yourself. So, love yourself and be good to yourself.   You can connect with Jenn almost anywhere online through the social media links on her website or email her.   Time Stamp: 1:00 - Her books that give inspiration to many 3:00 - Overcoming Fear in Releasing her book 4:30 - Challenges she faced 7:00 - Her Journey of loving her body 9:40 - Journey of Self-Acceptance 11:00 - Conversation of Feeling Something Good 13:00 - Disappointment 14:00 - Running 15:00 - Reprogram her Thoughts about her Body 15:43 - FitMama Way AD 19:00 - Book Publishing 21:00 - Keep Yourself Active 23:00 - Women Who Want Sex Book 24:00 - Normalizing Conversation of Sex to Women 27:00 - She Wants to talk about Race 28:00 - Learn from the people with Experience 30:00 - Love Yourself 31:00 - Conclusion

Let’s talk about sex FitMama! Get ready for this interview with one of my faves!   Alexa Martinez is a sex, love, and relationship by design coach and sex coach business mentor on a mission to reform sex education and sexuality expression across the globe. She helps liberate people when it comes to their sexual expression and helps them discover what their sexual desires are and achieve these and their other desires in life as a whole.   Alexa helps a wide range of people and uses multiple modalities and Alexa also can help you understand why you are not in the mood for sex. It might be because there are just so many other things going on in your life but the reasons can be much deeper for you not wanting to access and feel okay with experiencing pleasure. Because understanding what’s at play allows you to take control over how things progress so you can control the outcome.   One of the techniques that Alexa teaches is breathwork, which can help alleviate trauma by over-oxygenating the brain and body. She also shared that guided breathwork can also be incorporated in sex so that you can enjoy sex in a more tantric, more mindful, and more present way.   Alexa shares what got her into being a sex coach and how she believes that sex should not be on the bottom of one’s list because sex is a gateway and helps you access more who you are so you can be a better mother, wife, or anybody that you are, fully expressed, connected with herself and regulated in one’s own system.   One of my favorite resources (get your copy!) that Alexa shares are her Will, Want, Won’t List for couples or individuals to explore, which is a compilation of 300 items that you and your partner answer separately to crack each other’s desires. It helps a couple understand what each other wants to happen during foreplay, the sex itself, and the aftercare. The Want list includes what you desire to be done to you. The Will list includes what you will do for your partner in case your partner wants it, while the Won’t list is the hard limit and non-negotiable aspect of the list, wherein the boundary lies and it’s something you “won’t” do.   Alexa also holds the Sex and Love Academy, a 6-Week Transformational Program that will expand your sexual knowledge, improve your communication skills, and create the sex and love life you've always desired. Subscribe to join the SLA waitlist and to stay informed on when the doors will open!    You can follow Alexa Martinez on Instagram @thatsexchick and on Facebook and join That Sex Group to stay in touch!

Kim Anami, a sex and relationship coach and vaginal weightlifter, discusses the true power of sex and the benefits that come with being A Well-Fu*ked Woman.   According to Kim, there is an epidemic of sexually unfulfilled females in modern times. These women express this as feelings of anger, frustration, depression, and behaviors like overeating.   Sex is the greatest resource for rejuvenation and vitality. It improves one’s energy levels and mood. A woman’s marriage, relationship with her partner, and overall physical health can benefit from having regular sex (with a partner and/or herself). Moreover, partners who are active in sex can become a superpower couple as they become each other’s power source, and consequently, this impacts their relationship, family, and other aspects of their life in a positive way.   Kim also shared that a woman does not need a husband, boyfriend, or any sexual partner to be well-fu*ked. Just by pleasuring oneself thru meditation, masturbation or creation can make her sexually fulfilled and well-fu*ked.   Kim concluded that sex can be seen as a powerful tool, if not THE most powerful tool, in a woman’s personal growth toolbox, just the way we treat exercise, meditation, and diet.   Be sure to check out Kim’s blog and podcast page. More lessons about what sex really is, what we have not been told and other topics that discuss sex in greater, more meaningful depths can be found there, along with loads of her online programs available throughout the year, such as The Well-Fucked Woman, Sexual Mastery for Men, Vaginal Kung-fu, Sexy Mama Salon (for Holistic Pregnancy and Blissful Birth), G- Spot Ecstasy, and Coming Together (for couples).

Be prepared to get excited in this episode (I did!)   Today I talk about edging yourself towards orgasms and the many benefits to doing so. Not only the orgasm itself but also all the “foreplay” that can go into it, solo or with others. In this episode, I talk a lot about body image and some new ways to look at the things we see in the mirror. Some new thought patterns and habit patterns can take you to new places with unconditionally accepting your body, loving it from the inside out, and outside in and honoring yourself and your needs daily.   Each of us deserves to feel pleasure and to prioritize it in our days.   Our intimacy with ourselves plays a big role in connecting with partners and plays a big role in all other relationships we’re in. Role modeling sex positivity and body positivity for our children is an opportunity we all have that will benefit each of us greatly.   Schedule in some time for pleasure, play, self-pleasure, and mirror gazing. Stare at your beautiful naked self in a mirror or take a few naked pictures of yourself and begin admiring yourself. Even closes ups of your vulva (yoni), especially at different stages of arousal and post orgasm. See the beauty and love what you see. This will enhance your pleasure!   While there are many benefits to orgasms, the best ones come not from forcing them. Don’t make sex or sexy playtime all focused on achieving orgasms because the anticipation and the buildup to the actual release feel oh so good as well.   Please share this episode with a friend today!   Reach out to me on social media to let me know how things are going for you or book in a call and let’s chat about it!

This episode with Marni Wasserman will inspire you and encourage you to dream big for your birth experience and stay the course when things aren’t going according to plan. Marni takes us through her the end of her pregnancy and shares her home childbirth experience and the unexpected ways that things panned out just as she had hoped for.   It’s natural for us as moms to give our power over to the doctors, nurses or midwives when it comes to crunch time in our birthing journey, but Marni shares candidly how tuning into her intuition, trusting her body and staying focused on her dream home birth kept her going when things looked like that dream wasn’t going to come true.   In this episode, Marni gives us the details on all different things that she did at the end of her pregnancy to get her baby to move into the birth canal for her big debut.   Marni gives us the real talk on how she almost had to birth in the hospital, why that was, what she did about it, and then what happened once she got the birthing show on the road.   Marni shares some essentials in her birthing kit, she shares her mindset and perspectives going into the birth, her support system and the birth team that allowed her to stay confident in her choices, how she got through almost 2 days straight of labor to deliver her babe in the comfort of her own home and what she has been up to the last few months as a new mom.   Marni is a role model for so many as she shares so honestly and in detail the ins and outs of her journey on her blog, Instagram and, I have her on the podcast for the first time when she’s pregnant a few months ago and she shares so much detail in that episode you will love it.   For more details around her pregnancy, birth prep, life as a new mom and more go to her new The Ultimate Baby Podcast and her also on her website and her IGTV

Dr. Jordan Robertson had 3 miscarriages before she got was able to carry her first baby to full term and it was devastating, to say the least.   She saw countless others go through similar experiences and as she started learning more about miscarriage and hormones she got clarity and started finding solutions for herself and her patients. As a Naturopathic doctor and clinician who is focused on synthesizing the research that is available in women’s health and implementing it with those who need it most.   She sees gaps in our conventional medical system that isn’t addressing or preventing the very hormonal issues that are causing incredible amounts of pain and suffering for women.   Dr. Jordan describes what happens as we struggle to be and do all the things society wants for us and points out that it’s common that we burn out en route to reaching goals that we never really even decided we desired, but instead were “assigned goals”    Tune in today as Dr. Jordan describes this “urban woman bad behavior” cycle that we can fall victim to, which wreaks havoc on our hormones and leaves us struggling physically, emotionally, and mentally.   If you are struggling with PMS or have had miscarriages and don’t know why to tune in today and get the help you need and share this episode with someone you love. Find Dr. Jordan on Instagram and join her Facebook group today!

Episode 105: What’s a Doula with Christa Ardelean   This week’s episode will leave you feeling empowered about birthing. Pregnant women are consistently bombarded with fear messaging about the pain and suffering they are about to embark upon through labor, delivery, and raising children.   Christa Ardelean is a birth, sibling, and postpartum Doula and a childbirth educator. She is an advocate of empowered birth planning. Christa differentiates between the pain vs. the suffering we can experience on our journeys to becoming moms.   We talk a lot about the fear that surrounds birthing in our culture and Christa shares what she does in her role as a doula and explains what a doula can do to bring about a more comfortable birthing experience.   We go deeply into comfort measures and the research shows that oxytocin is released as a result of the mother feeling comfortable. We dive into some of these measures that can make birthing that much more of a delightful experience.   I am always encouraging moms to journal about the good, the bad, and everything about their birth experience.   Christa encourages this and goes on to say it’s normal and okay to mourn your birth if things didn’t go as planned and you still birthed a healthy baby. Let yourself be sad she says, I agree and know that processing these emotions is vital to mind-body health.   Please subscribe to the FitMama Podcast and please share this episode with 2 or 3 friends.   Thank you so much.   Find Christa on Instagram and Facebook and reach out to her with any questions!

This week’s packed episode features Jenn Pike, a Functional Nutritionist and Medical Exercise Specialist who shares with us her simplicity style wisdom, sharing with us how being healthy and fit does not have to be complicated.   Jenn shares the value of knowing what week of your cycle you’re in and how you can modify your lifestyle and behaviors from week to week to support performance, health, and recovery.   Jenn’s brilliant Synced program will have you feeling grounded, connected and clear on what your body needs from week to week to help it thrive!   She shares wisdom around the birth control pill, she relates her experience in fitness competitions and she shares her own lifestyle habits that keep her feeling at her best.   Jenn will inspire you to create more Simplicity and Ease in all you do just by listening to this episode and following her on Instagram and Facebook, listening to her podcast, and connecting with her via her website.

This episode will have you asking some good questions about how you really feel when you eat. Before, during, and after.   Dr. Kim Bretz, ND is a Naturopathic Doctor in Canada who is a passionate international public speaker and consultant on gastrointestinal health. As someone who knows the pain of “IBS” and irritable bowels, I know the pain one can go through when it feels like anything you eat makes you bloated, sick, or constipated, or worse, running to every bathroom.   Kim talked about how eating foods should not feel and how to get to the bottom of some of the pain you might be feeling if you have gut discomfort. Kim shared her humor and passion and answers some key questions in the episode such as: -What bloating is a sign for -Why heartburn is happening -Why we have to change pants by the end of the day -What the physical pain and bowel changes are saying   Dr. Kim Bretz shares how the IBS world has changed and explains that 15-20% of the population are getting diagnosed with IBS. While IBS used to be recognized as a default gut issue when they didn’t know what else was wrong, now technology has afforded us the capability of understanding and testing specifics of the bacteria in our guts and now we can rectify the imbalance of the bacteria through diet and other interventions.   Deprivation is not the only way and Dr. Kim talks about reintroducing foods and how no foods need to be “off-limits” for life (other than allergies).   Get in touch with Dr. Kim Bretz, ND if you are having gut issues you can’t seem to solve. She will help you eat without pain! Find her and follow her hilarious musings on Instagram.com/drkimbretznd

Jummee Park, a spiritual feeder and medicine woman, shares the basics of what a chakra is and explains which colors are associated with each chakra. Root Chakra – Red Sacral Chakra – Orange Solar Plexus Chakra – Yellow Heart Chakra – Green Throat Chakra – Blue Third Eye Chakra – Purple Crown Chakra – Neutral   We dive deeply into this episode into the Root Chakra, the foundation, the all-important energy center that deals with the matters of safety.   All aspects of life whether it comes to love, fear abundance, scarcity, sex, our creativity, our power, our energy and so much more all begin within this critical chakra feeling safety at its vibrational core.   Tune in to gain understanding which chakras might be connected to any pain or frustrations you’re having in your body or life.   Jummee shares how food, mood, boundaries, safety, and curiosity all play an integral role in your health and well being.   Prepare to ask questions! Jummee will inspire you to go on an introspective journey and there is no better time than now!   JummeeJoy does her LIVE breathwork every morning at 8 am on Zoom Click Here to join daily and use the password 938298 Find Jummee online on Facebook, Instagram, and join one of her Saturday Cooking Club classes here!

Our purpose, motivation, clarity, and direction in life are being confronted more than ever before during these unprecedented pandemic times. This week’s guest, one of the women I admire most on this planet, Dr. Meghan Walker, talks to us about her personal motivations, how she’s keeping her family healthy and ready for anything, her checklist of self-care behaviors that keep her grounded, as well as how she tapped into her own clear sense of purpose to step up in these uncertain times to provide tools, support, and community to allied health practitioners who need them more than ever. Get her free Entreoplogy Time System to help you solidify your purpose: https://go.entrepologyperformancelabs.com/purpose-1 Dr. Meghan shares her own mindset that provides her the freedom to choose how she wants to show up each day in her own life. As a mom of 3 girls, she shares how she and her husband are navigating their parenting and homeschooling duties while each building and supporting businesses of their own at the same time. Meghan is an inspiration and it shines through in each moment of this interview. Prepare to be inspired to be the Chief Cheerleader in your own life, by digging into the concept of YOUR purpose. Dr. Meghan shares the multiple parallels between having a clear personal sense of purpose (that goes beyond the great purpose of parenting your children) and the health outcomes associated with tapping into your purpose each and every day. Connect with Meghan directly on her social media channels, Instagram: @drmeghanwalker Facebook: @drmeghanwalker and Twitter: @drmeghanwalker Fuel your Purpose Driven Life with her proprietary women’s performance supplements, Badass Basics, at www.badassbasics.com and go to www.drmeghanwalker.com for more info on this Super FitMama. Do not forget to subscribe to her fascinating and brilliant podcast, The Entrepology Podcast which can be found on all podcast outlets, as well as here on iTunes https://podcasts.apple.com/us/podcast/the-entrepology-podcast/id1212507113 and Stitcher: https://www.stitcher.com/podcast/meghan-walker/the-entrepology-podcast

Welcome to our 100th Episode!   In this episode, I invited my husband Chris on to have some open chats about the evolution of myself as Jen, wife, mother, and FitMama, particularly the last 15 years we’ve been together.   I thanked him publicly for his strength, support, and for always creating such safety and love in my life such that I could blossom and fulfill my purpose.   Chris is straightforward as always, he shares honest reflections and truths that I know you will gain wisdom from.   I shared openly about how I felt during some major transitions in our lives and though it was not easy at the time, I knew what was right for us as a family. Forthcoming open communication of my feelings wasn’t a strong suit for me for many years, grinning and bearing it was.   Chris points out that we’re not a “perfect couple” by any means and that it’s important to “say what you mean and mean what you say” in any relationship.   We go into how to play, creating safety, open-mindedness, curiosity, and suspending judgment are crucial aspects of allowing growth to happen in a marriage, and as well as in parenting.   We talk about our Tantra experience and you’ll hear Chris’ perspective on it.   I share that we’re working our way through the videos in Kenneth Play’s Sex Hacker Pro Program. We talk love and lust and generalizations and old shame stories around sex.   Don’t miss this episode and please share with a friend FitMama!   Download my “Worshipping Your Man” video and give some new things a go in the bedroom tonight!   Let me know how things are going for you!   Find me on Instagram @fitmamapodcast and @lovejenoliver

FitMama, this episode is steamy and eye-popping! Tune in to hear my shares from tantra and my suggestions for ways you can connect more deeply with yourself and your “person.”   Safety is the key to pleasure IMO and I share all the details about why and how in this episode. My man has made me feel so safe and I am so grateful for him! We are wired as women to open up ONLY when we feel safe, let me help you with this! I share some intimate personal details about my experiences and also share the last 3 of 6 “takeaways” from the tantra retreat my hubby and I attended in Northern Cali on Valentine's day before staying home became a way of life.   Humming and sounding Receiving only/giving only Creating rituals, planning for it, making time for each other!   I share some key people I have learned from and you can too: Kaleidoscope group – Alexa Martinez   Kenneth Play   Betty Dodson – Goop series on Netflix   Kim Anami – I love her Instagram great lessons   Hitachi magic wand vibrator   I chat about building anticipation by messaging on What’s App, I have my “How to Worship your man” video, setting up special times for you, breathing to elongate and get deeper orgasms,   I talk playing with a soft on vs. a hard-on and how to have fun with it all. Soft, squishy, in mouth, hands, playing in pants – remembering some things you did when you first got together, be playful FitMama!! Check out this free download "Worshipping your Man" Licking cock – have fun with it! Enjoy! Admire. Take the time to stop while you have a chance and admire your person! Look at them and REALLY compliment them! Really look.   Wishing you and your beautiful yoni some Fun FitMama! Your man/woman/person is waiting for you to open up and enjoy some deep loving.

This week’s episode is interrupting normal content with THE focus of the times, the coronavirus and all things related. Lisa, a TCM practitioner shares her experience thinking she had the virus and was quarantined for 9 days. She has worked with thousands of patients over the last two decades and shares with us what she did when she thought she had it and what we can all do to prevent contracting the virus. From talking about whether hot or cold therapy is best, to treatments relating to movement, music or calming the nervous system, Lisa tells us it all! It’s a global “yin” time is what Lisa has observed and she shares what the stillness can bring if we embrace it. We discuss how our financial choices are linked to our health and Lisa shares how our tongues can give us plenty of wisdom if we know what to look for. How do we know if the things we bring into our home are safe? Lisa shares her methods during quarantine and what we can all do to stay safe. Ran out of hand sanitizer? Lisa offers a recipe for a DIY version and shares what is best to wear for protection if you go out in public. Don’t miss this vital episode and please share with your friends. Find Lisa on Facebook, YouTube or Instagram and keep your eyes out for her soon to be released mindfulness program! Join us in our FitMama Facebook Group and download my programs for FREE right now.

What I learned at our Tantra Yoga Retreat Part 1of 2   Tantra is the art of conscious loving.   My husband and I recently went on a retreat weekend to learn this art in more detail and it was very sexy.   Being present was definitely one of the biggest takeaways and it seems so simple...yet is profound.   Today I dive right into howTantra really is about bringing a deeper, more present connection to your partnership or partnerships, whoever and however that works for you in your life. It's about being there, when you are having sex, leading up to sex, when you are pleasuring yourself or you're other really anytime. Because if you're not present, and if you're not fully surrendering and instead of thinking about the bills, the kids and all the to-do’s, you know it kills the pleasure you’re able to receive and give.   I truly believe, as you know, that sex and self-care, self-pleasure and all the things surrounded by your sexuality are one of the FitMama Foundations and the absolute most important things that can contribute to you being a FitMama for life. If we are not comfortable within our body, and within our sex and feeling somewhat confident at connecting with our partner in a sexual way, we are not in our fullest expression of ourselves.   I go into ideas like eye-contact, touching chakras and breathing as well as talk about being closed, filled with stories of guilt or shame related to our sex and so much more! Don’t miss this wildly exciting episode that will open you up to new possibilities for yourself.   You know I love talking about this and there's so much more to talk about still. I talk about this stuff with my clients and I know more people have questions about this because I just do the same thing right now it's 2020 and I don't think sexual education is even that much better than it was 30 years ago when I first “learned” and then 21 years ago when I began “practicing.” Check out this free download "Worshipping your Man" Please share this episode with a friend, your partner or mom friends who you know will love it and benefit!   Book in for a free 15-minute non-judgmental and open opportunity to chat with me about your personal situation, I am always here to help support you!  

I am so grateful this week’s guest, Chana Ross is joining me. She is a pelvic health physiotherapist, owner of Vital Physiotherapy. She is an inspiration when it comes to helping women with everything related to their pelvic health.   As we dive into the discussion about pain, incontinence, prolapse and other core happenings around pregnancy and postpartum, we will learn more what a Pelvic health physiotherapist is all about. Additionally, women who are suffering from pelvic pain or issues related to menopause, women who have gone through cancer treatment and are experiencing pelvic health issues and more. She also helps women rehabilitate if they're experiencing pain during sex or low back pain.   The importance of pelvic health physiotherapy is vital to a woman’s well being there is no doubt about it. I am so glad Chana is doing this work and helping all the women she is helping. Pelvic floor awareness, deep core function, sexual health and pelvic health for women before doing more intense exercise is so vital to be a point of understanding for women in a way I didn’t even know when pregnant and as a new mom. We can be so empowered by learning and understanding these details of our own anatomy and physiology!   Tune in now!   Find Chana at her website and send her a personal note at chana@vitalphysiotherapy.com Find her on Twitter and Instagram and see what she’s up to!

This week I go really deep into a place I haven't been before with this intimate episode of what being a FitMama means to me right now.   Courage. Clarity. Confrontation.   And then diving in even deeper to see what’s really going on.   What is the FEELING behind what your daily actions are about? What motivates you to skip the gym or go? What motivates you to say yes or no? What motivates you to shop or run or gossip. What’s the FEELING that you’re chasing?   I encourage you to open to how it could be if you honored more of who you are already. Instead of seeking something external to you (validation, praise, material goods), which might be very beautiful things, but consider if they might just be a holding pattern or a means to an end, not the end itself for you right now.    To feel good, we can just feel good, right? It's there for us at each moment.   Join me as I dig deeper into your motivations for the things that you're engaging in right now and how I weigh in my feelings on what I desire to do and be in my life right now.    Want to bounce your idea or thought by me personally to help you conclude whether it’s a holding pattern or meant to be? Book in a complimentary call to chat!!

This episode will give you a peek into the life and experience of Marni Wasserman with her current pregnancy, how she got to where she is now as a co-host to one of the most downloaded podcasts in the health space.   Marni is a Real Food and Real Life Nutritionist and Podcast Co-Host of The Ultimate Health Podcast. Her life is rooted in healthy eating and healthy living. She is also the author of Fermenting for Dummies and Plant-Based Diet for Dummies.   In this episode, we will talk about trusting her intuition in being a mom someday, her birth plans and program and going to detail her pregnancy phase. Also, we discuss her visualization for her Birth-Day and how she talks about birth positively.   She will also discuss as to why she quit dietetics and switched into studying holistic nutrition, how that led to teaching cooking classes in her own food studio and how her and now husband Jesse, started their own podcast and took it from a hobby to a full-time job.   Tune in to her podcast The Ultimate Health Podcast, where they will discuss ways to bring your health and wellness to the next level weekly. Here is the direct link to her incredible recipe book, A Real Treat. Follow her on Instagram, Twitter and on her website.

  In this week’s episode, I tackle common questions I get when it comes to fasting.    Who is it for and who isn’t it for?    How do you do it?    What is intermittent fasting?   I talk about this and more around self-experimentation and practicing the practice of fasting that our bodies as humans were designed for.    Find it hard to fast even 12 hours overnight?   It might mean something about your blood sugar and I give recommendations that might remedy this for you.    Fasting (periods of time not eating) changes the way you view food and instead of constant food rules around what to eat, this switches the focus to WHEN to eat and this can make all the difference when it comes to energy and sustainability.    Intermittent fasting has so many health benefits that range from improving energy, body composition, longevity, insulin sensitivity, cell repair (autophagy), fat loss, muscle gain and so much more. Intermittent fasting means there is a window of time known as the “feeding window” and there is a period of no eating, which is the “fasting window.”    Please join me in the FitMama Facebook Group, where I will be chatting more about the concepts of fasting in more detail.   I encourage you to Google and learn more about intermittent fasting and do some self-experimentation if that feels good for you.    Some of the best resources I have found most recently on fasting are from Dr. Jason Fung, Bulletproof, and Ben Greenfield Fitness Podcast.     *Note: do not fast if you are pregnant or breastfeeding. 

This episode will have you feeling excited to live more courageously FitMama!   I Interview Maggie and we get into the details of living a courageous life.   Maggie is the mother of two boys and she shares her story with us in this episode. Maggie helps people live courageously through her Empowerment Sessions as well as her Personal Wellness Journal.   We talk about how her son was tested for ASD and through nutrition and gut healing protocols, she was able to help him start talking and meeting his milestones. Maggie talks about stress levels, she was under and how these affected her hormones and all areas of her life. She began nutrition school and became empowered to help herself and others feel better.   Courageous empowerment around asking further questions to your medical and health practitioners is another thing that we talk about - and it’s all too common that we are not getting the answers that will empower us - and what to do when this is the case.   Advocating for yourself or baby and getting clear answers that help set you on a healthier path is part of a courageous approach to our health.   Click HERE to connect more with Maggie and find her on Instagram HERE.

Daily Routines for the 2020 WIN   Hey FitMama as we embark on a new decade we can look back and see that the last one flew by and so much happened! I jump into all these clichés and New Year’s Resolution talk in this episode and give you a focus around ROUTINES. My TWO Day Goal Getting sheet sets you up for success and I recommend creating a DAILY ROUTINE that you are excited about. I talk about when to focus but also when NOT to focus. What happy fun positive habits can you incorporate into your daily and weekly routine this month? Break it down! I talk about beginning with one year from today and writing a letter to your future and past self. It’s focused on forgiveness, compassion, self-care and the 7 pillars of the FitMama Foundations. Small, Daily routines. I talk about Routines in Chapter 8 and throughout The Love FitMama Way book – get your copy HERE. Come hang in the FitMama Group and stay on track with our weekly and monthly focus challenges. Hugs and LOVE for 2020 to remember. DM me your goals on Instagram and share this episode with a friend!

How you think, feel and behave in relationship to money.   This is your money mindset.   It’s a relationship.   Every interaction with money is like a relationship with a person. We talk about how our relationship with money is directly affecting our health.   We all have money stories.   Come tune in.   We talk about scarcity and what happens behind the scenes that we don’t always know about – and then how these experiences and stories shape us. What our first experiences around earning money imprint on us that we aren’t conscious of can shape our money story forever. We talk about the parallels between money, mindset, and health mindset. What is this connection?   We discuss these topics and more – which will all play a role in your Work IN this week. Check out Aggie K at her website, on Facebook, on Instagram, Twitter, LinkedIn