The Fit Mom Podcast

Ever feel like you're juggling too many balls at once? Let me tell you, as a fitness-loving mom, I've had my fair share of those moments. Join me as we tackle stress management. You're not alone, mama. I've felt overwhelmed, unheard, and stressed to the max. But today, we'll share some practical advice that's helped me balance health, happiness, and the mayhem of motherhood.Article referenced Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Ever wondered how to survive on a diet that's sugar-free, alcohol-free, and includes no 'fun' foods? Well, my best friend Kelley and I did just that – we took on the Whole30 challenge, and lived to tell the tale (kind of)! We share our experiences of this restrictive diet, the challenges we faced, and the surprising benefits we reaped. Follow Kelley on Instagram to keep up with her European shenanigans Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

If you find yourself starting a new diet over and over this episode is for youWhat if I told you that you could actually make modifications to ANY diet that you try to actually make it fit you (and not make yourself fit the diet)? Pushing past day seven of the Whole 30 diet, I have found myself tangled in an intricate dance between healthy living and nursing responsibilities. From unexpected vivid dreams to the dilemma of limiting carbs, this journey is rapidly turning into a maze of trials and triumphs. Yet, as my best friend Kelley reminds me, it's not about being perfect—it's about making the diet work for me. Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Ready to explore the world of the Whole30 diet? I'm on the journey myself, challenging my palate and my habits. The diet is restrictive, there's no denying that. No sugar, alcohol, grains, legumes and more. But it's also a chance to reset your relationship with food and evaluate how your body reacts to different types of nourishment. And the adventure doesn't end after the 30 days! There's a 10-day reintroduction period where you bring back the banned food groups one at a time and see how your body feels. It's not about losing weight, it's about gaining insights into your health.As a former bodybuilding athlete, I can testify to how nutrition impacts performance. My husband's journey of discovering his food intolerances with a naturopath offers further proof. We'll talk about this and also delve into how our dietary needs evolve over time – like during pregnancy or nursing when our bodies ask for more calories, or how the availability of gluten-free food has changed over the years. Finally, if you're just as interested in the Whole30 as I am, join me as I document my journey on TikTok (@laurenkesner_). You'll get a glimpse of everything I eat, recipes and tips that you can use, whether you're on the Whole30 diet or not. I'll also share how I stay consistent and plan for life after the 30 days. And remember, having a support system is key. So, come along, let's learn and grow together in this journey towards a healthier lifestyle!Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

This isn't just another exercise regimen; it's a game changer. As a second-time postpartum mother and C-section veteran, I've been on a relentless quest to reclaim my core strength. Is pilates the way towards much-needed pelvic floor and deep core work?  Hear me out as I give you a rundown of my personal experiences, from the initial jitters at the studio to conquering the challenging levels.Whether you're a postpartum mom looking for core strengthening exercises or anyone seeking a fresh approach to fitness, Pilates could be your answer. Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Are you ready to shed those extra pounds without resorting to extreme measures or setting yourself up for failure? Join me on this episode of the Fit Mom Podcast as I share my top tips for losing 10 pounds as quickly as possible, all while maintaining a healthy, balanced lifestyle. We'll explore simple ways to increase your activity levels, set realistic goals, and make small dietary changes that can lead to big results.Tune in to hear effective weight loss techniques that can help you achieve and maintain your goals in the long run. We'll discuss the importance of tracking macros and how nursing moms may see different results. Understanding why you want to lose the weight and staying consistent are key to success – and I can't wait to share my insights and experience with you. Don't miss our upcoming Reddit episode with my friend Kelley, and as always, thank you for joining me on this journey to a healthier and happier life!Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Ever felt intimidated by the gym environment, especially as a woman? You're not alone! This week, I share my personal experience of stepping into a new, intimidating gym and the awkward exchange when a young man asks to work in with me. Join me as we dive into gym intimidation, the importance of gym etiquette, and tips to help you feel more empowered and secure in your fitness journey.Discover how finding the right gym environment is crucial to your overall fitness success. I reminisce about my favorite gym, from the key fobs and friendly faces to comfortable and confidence-boosting gym gear. As an introvert in the weight room, I'm grateful for the support of my roommate who helped me find my place in this new space. Tune in to hear more about flourishing in a new gym environment.Lastly, don't miss our Fitness Reddit Review segment with Kelley! We'll explore some fascinating Reddit stories related to fitness and give our own hot takes on them. Learn from the unique experiences of others and join us next week for another entertaining and informative episode of the Fit Mom Podcast.Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Have you ever found yourself having an over-the-top reaction to your child's bedtime antics? As a fit mom with a background in early childhood education, I've been focusing on understanding triggers to set my kids up for success. However, I recently realized that I need to apply the same approach to myself to be more peaceable and patient with my little ones.In today's episode, we discuss how recognizing our own triggers and practicing self-care can help us navigate motherhood, from bedtime routines to daycare challenges. I share my personal experiences and tips for dealing with common weight-loss related triggers, while emphasizing the importance of maintaining a sustainable lifestyle. We also delve into the world of alcohol and its impact on our fitness goals. Discover how alcohol can throw off macro calculations and learn how to make vacations more enjoyable and sustainable without sacrificing our progress.Lastly, we talk about making the most of summer while juggling motherhood, from enjoying pool days with a baby to overcoming gym intimidation. Join me as I share my tips and tricks for living a healthy, balanced life as a fit mom, and let's make the most of this sunny season together.Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

You did it again.  You started a workout routine that worked for your Aunt Susan and after 3 weeks you fell off the wagon.  It seems like this whole fitness thing is EASY for other people.  It comes naturally to them, but for you it has always seemed like a foreign language.  That makes you feel like crap so you sulk for a few weeks enjoying some yolo time and then you repeat the process.  That's been your life for as long as you can remember Trust me friend, you are NOT alone.  In today's episode of The Fit Mom Podcast, Lauren will help you see that this cycle can be broken, and that you actually have the biggest opportunity to make the most progress in the shortest amount of time... right the heck now. One on one coaching is currently CLOSED (5/15/23) as Lauren adjusts to having 2 under 2.  To be the first one notified of open coaching spots, please sign up for the waitlist below. Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

You're finally in a spot where you feel super motivated to achieve your fitness goals... but for whatever reason you are not able to get your workouts in Could be an injury, lack of access to a gym, or if you're like me, your kids are too little to take with you to the gym Believe it or not, now is actually the BEST time to start working towards your goals and ensure long term success.  In today's episode I'll teach you about the habit stacking that's helped me lose over 20 lbs.  in the first 9 weeks postpartumLearn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

I get it, you're working your ASS off running sprints and lifting weights 5x a week.  You leave each class completely exhausted.  Yet, it's been months and you haven't lost any weight.  How can that possibly be????In today's episode Lauren explains why group fitness, especially interval based classes, may be holding you back from your fat loss goals Explaining my current Gym dilemma Experience at interval class DMs: “Been doing [redacted] for two years and haven't lost fat/weight.  Going to try lower impact”“Had to quit [redacted] after my gallbladder came out because it stressed my body out.  I gained weight” “I enjoyed doing them but it did nothing for my body goals, so I cancelled.  They're also really expensive” “I get too competitive and almost kill myself… especially on the treadmill” “Outside of fat loss, [redacted] got me out of the house as a SAHM and helped me make some mom friends for the first time” Positives: great instructor, fun class, weirdly addictive, way to make friends Why this is likely working against your fitness goals/why so many of these DMs are talking about not losing fat doing classes like this  Differing goals.  This is an aerobic class.  Talk about their marketing having building muscle in it Injury prone.  Worst thing a beginner could do.  Beating down your body.  More than 2x weekly and you're not getting any recovery at all Look at the other people in the room- do they have the body you want to achieve?  Can you see yourself doing this for the rest of your life?Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Your host, Lauren, is back from maternity leave in today's episodeGet the inside scoop on today's episode about what the first 3 weeks with her new baby have been like Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

My fav sites:Kellymom.comBreastfeedingusa.comIblce.org (can verify if a lactation consultant is board certified)La leche league - just be cautious because they can be very conservative!!Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

What foods are healthy or not healthy to eat when on a diet? Choosing what is healthy and not healthy when on a weight loss journey can be confusing. The truth is, the fitness industry is benefiting from you being a confused consumer. Losing weight is not the problem; keeping the weight off and maintaining the body you want is the problem.In this episode of the Fit Mom Podcast, Lauren talks about tracking macros and the best foods to eat for easier fat loss. She describes how tracking macros helped her stop looking at food as healthy or unhealthy and started looking at foods that would leave her satisfied.Listen in to learn some tips and tricks in the kitchen and gym that aid in faster weight loss.[1:43]Is Gatorade Fit healthy for you?A regular 20-ounce of Gatorade has 140 calories and 36 grams of carbs which is not exactly what you need when you're trying to lose weight. The fitness industry's problem is that it's unregulated, and the marketing extends to how they package food.[8:10]Foods to eat on a dietWe have to get rid of the idea of good food versus bad food. Tracking macros was a game-changing tool for Lauren since it's science-based. It allowed her to enjoy the foods that she loves, see through the marketing that happens in the fitness industry, and never try unhealthy diets.[16:08]“Magic” foods for easier fat lossThere's no magical food for fat loss, but there are groups of foods that will help you lose weight easier. These include;Higher protein. This will help you feel more satisfied, be able to do higher-intensity workouts, or build more muscle.Foods dense in micronutrients and higher in volume. You can have many of these foods for a few calories and still get the minerals and nutrients you need. You will get a full-sized meal and be fuller for longer.Drinking water. It may be boring, but drinking water is healthy in every aspect. Switch alcohol, soft drinks, and coffee with water, and you will lose weight.[23:53]Bonus tipAdding some weight training in the gym will help you look leaner and build muscle, which makes you burn more calories throughout your day. Weight training is the key to getting the body of your dreams more than cardio ever will.[25:50]The seven simple food swaps guide (linked below) A guide to help you make small changes in ingredients in your foods that can save you hundreds of calories.Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

This week on The Fit Mom Podcast, Lauren is joined by Alyssa Tyler, a registered dietician and functional nutrition practitioner Alyssa is the owner of Alyssa Noel Nutrition where she helps women with issues like autoimmune, gut health issues, thyroid disorders, etc. alongside her 2 assistant coaches In today's episode we'll cover : How Alyssa got interested in gut health Colicky baby, picky eater, extreme bouts of stress through school and divorce What are the gut health issues a newborn could face?C section vs. vaginal birth Formula fed babies vs. breastfed What are some of the things that you may think are normal but could actually indicate that you have gut health issues?Bloating, especially if it's extreme after meals and paired with gassiness or painPooch on the lower belly even when you're at your leanestConstipation- not going to the bathroom every day What digestive changes can take place during pregnancy and postpartum?Pain killers - constipation, changing gut health micro biome, increase intestine permeability Nausea and vomiting - changing progesterone levels GERD Constipation - higher progesterone affects the amount of water in the colon Changes in digestion after a c section What things could be holding you back in regards to dieting?“Diet-y foods” that aren't real, wholesome foods.  Fake ingredients that can really cause bloating, gas, poor gut health, laxative effects, etc. Not having diverse food selections is like going to the gym and doing the exact same workout every single day What steps can you take if you think you're experiencing poor gut health?Start paying attention and taking notes on your symptoms and how they might correspond to certain foodsThink about lifestyle factors - stress, movement, how much water you're drinking, etc. Elimination diet Work with a coach to reintroduce foods Get tested for food intolerances Find Alyssa : On IG @alyssanoel_rdAlyssa and her team are currently accepting new clients (at the time of this episode) & Alyssa is open for questions or a free discovery call Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

In this episode of The Fit Mom Podcast, Lauren talks about dealing with bad body image days.  Today, Lauren shares some tips on dealing with your bad body image days.Having a Poor Body Image[2:38]Conversations with Ourselves[5:50]Lauren shared a story about the TikTok video where a woman talked about going to the gym. The story revolves around her and the people around her acting rudely about her looks and what she does in the gym. This story concluded that the people around her are a representation of herself. She is having conversations with herself, talking badly about herself. Lauren mentioned that these conversations happen every single day, even the most confident person experiences this.Reference Point[10:19]One of the tips that Lauren suggests is having a reference point to bring yourself back to reality. If you are on a fitness journey, your body changes a little every day. However, the actual changes will be seen weekly or monthly. This means that day to day, you just see the same thing, but you are thinking differently. Having a reference point brings you back to the reality that you are the same person you were that day.Trust in the Process[12:50]You have to remember to trust the process. In the fitness journey, things don't happen instantly, which is why you must trust the process. Lauren mentioned that she understands how people feel because they have worked so hard, so they want the result to happen quickly. What you need to do is to keep doing the right thing and trust the process.            Negative Self-talk[16:46]Negative self-talk is a learned behavior, and sometimes it may have come from the parents or something learned over time. Just like negative self-talk, you could learn to say nice things to yourself. This can also create a ‘law of attraction' kind of effect.Closing[20:37]Start thinking about the good things about yourself, your day, and anything else. This will help you from saying bad things to yourself. This will also help you on bad body image days. It will help you in anything like when you feel like a bad mom, or feel bad about your life, etc.Go to https://podcasts.apple.com/us/podcast/the-fit-mom-podcast/id1639640645 to listen to the other episodes of The Fit Mom Podcast.You can also follow Lauren on her social:InstagramLearn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

TW: Child loss, homicide, postpartum depression, postpartum anxiety, postpartum psychosis Today I didn't feel like I could press on with my normal fitness content for moms without giving the thoughts that have been weighing heavily on my heart since learning more about the tragedy in Duxbury of the triple homicide of the Clancy children and attempted suicide of their mother, Lindsay Clancy  Resources:https://www.boston25news.com/news/local/shock-pain-husband-duxbury-mother-charged-childrens-deaths-gives-statement/ZOI5AFV265CNDDV6EPZNDUOFJM/https://my.clevelandclinic.org/health/diseases/24152-postpartum-psychosis https://www.nytimes.com/2021/10/06/upshot/child-care-biden.htmlhttps://nypost.com/2023/01/26/massachusetts-mom-lindsay-clancy-posted-about-postpartum-anxiety-battle/Reach me at: IG - @laurenkesner_Email - lauren@thrivethrufitness.comLearn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

On today's episode of The Fit Mom Podcast we welcome guest Kristi WelchKristi is a fitness & nutrition coach and owner of Truth2Transform, a 12 week fitness program where she teaches women how to lose weight and keep it off while finally also achieving food freedom (goodbye low calorie diets)  At 43 years old Kristi just found out this year that she's in early onset menopause.  When Kristi decided to get off birth control in 2019 she suddenly found herself in hormonal hell.    From brain fog to extreme mood swings, even to depression, she had never felt worse.   At that point Kristi got lab work, tried hundreds of dollars of supplements, gut health protocols, and lifestyle changes- to no avail.  Her depression deepened and she found herself at her complete rock bottom. Bio-identical hormone replacement therapy turned out to be the answer that she'd been looking for.  Join us on today's episode as Kristi explains the ins and outs of what she failed and succeeded at in this journey and how she felt along the way Kristi lives in Arkansas with her husband, Todd, their blended family of 4 teenagers and 2 doodle pups Find Kristi on Instagram @truth2transform Listen to Kristi's podcast: Not a Cheat Meal! Podcast wherever you listen to podcasts  Grab the FREE Guide: Roadmap to Food Freedom Grab the FREE Guide: Unpacking the Truth Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

This one thing makes the difference on if you're going to stick to your fitness goals... or not Are you making choices on how you're going to implement health and fitness routines into your life when you're at the peak of motivation on the motivation rollercoaster?  As a health and fitness coach of 6 years I started noticing a certain pattern when it came to the clients who would be wildly successful, and those who would fall off their routine It had to do with choosing a routine that was optimal or a routine that was 100% possible, no matter the life circumstances Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Today on The Fit Mom Podcast, your host Lauren Kesner is joined by a very special guest, Pauli Hannan of Beyond the V Pauli is a women's health or pelvic floor physical therapist.  She specializes in helping women strengthen their pelvic floors and ditch 'leaking' for good When Pauli first got started in her career she heard stories of women who were unable to do the really important things in life because of pelvic floor dysfunction and that simply didn't sit right with her.  Whether you've never had a baby, are pregnant or recently postpartum, or had a baby 2 decades ago, it is never too late to strengthen your pelvic floor and start alleviating some of the symptoms that are holding you back Here's a FREE resource from Pauli for you: > Find Pauli on Instagram Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

On this episode of The Fit Mom Podcast, your host Lauren Kesner is taking you through everything you need to know to plan out your YEAR of dieting Yup, your entire year.  If you're thinking "I never plan a diet more than a few MINUTES in advance" then this episode will literally change your life Show notes: 2:09 : What successful dieters do - Nutrition periodization- What a reverse diet is - Why it's important- What it does for your mentally 7:19: Example 1 - a bride who has 15-20 lbs. to lose for her wedding - Ideal schedule for dieting - Things to consider:  When wedding festivities start, what kind of dress she's wearing, what's been going on BEFORE the diet starts15:07: Example 2 - how to plan for someone who just wants to lose weight this year after having a baby - Look at your calendar and consider the following questions: What are your big events?  What season of the year do you have the hardest time sticking to your diet?  Where could you carve out 8-20 weeks to diet?  Where would you like more freedom and flexibility in your diet?  - Things to consider if postpartum: What is sleep like at that point?  Are you nursing?  What kind of commitment are you able to make to getting to the gym?My coaching roster is opening SOON!!  I will not be announcing on social media, my wait list will get first dibs on the spots that open.  You can make sure you're on the waitlist by  Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

New Years Resolutions: should you set one? What are the stats when it comes to achieving them? And how the heck do you *finally* make them stick?We're diving into all this and more on todays episode Article referenced for NYR statistics Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

As we quickly approach the New Year, it's hard to separate the real deal coaches from the ones who are just looking to make a quick buck.   Today Lauren is giving you lotsss of red flags to look for when it comes to selecting a coach to work with.  Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

In this episode, we have Lauren Kesner, the host of “The Fit Mom Podcast.” She inspires women to live their healthiest, happiest lives by giving them clear, effective guidance. Lauren discusses five general behaviors of fit moms or fits people that make losing weight simple.Losing Weight[5:17]Lauren thinks losing weight should be simple. When you set yourself up to have external variables affect your progress, folks neglect or prioritize duties over others when you can't make it to those classes. Plan your health and fitness so that it can run in the background and is simple for you to achieve.Starting point[7:29]Lauren gives two contrasting examples of herself on her weight-loss journey over the years. Her first example was knowing what she was doing and her goals but not losing her desired weight. The other was her implementing a few positive behaviors and seeing immediate results. Lauren recognizes that many people wish to lose weight in drastic ways right away.Recommendations[11:10]Lauren's method for reducing weight is to simplify things. Her advice is to do the following three things: exercise more, eat less, and optimize something, whether it's your sleep or treating your stress.[12:25]Once established, recurring activities that require minimal effort can make a big difference. Lauren has offered people habits to remember to create their modest repetitive activities, such as avoiding fast food, consuming zero-calorie beverages, going for a daily walk, taking the stairs instead of an elevator, and eating at home most nights of the week.You can also follow Lauren on her socials:Apple Podcast | InstagramLearn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

In this episode, we have Lauren Kesner, the host of the “The Fit Mom Podcast”. She motivates women to achieve their healthiest, happiest lives by providing clear, effective advice. Today, Lauren helps listeners focus on and fulfill their fitness goals during this difficult time of year.Considerations[2:39]Lauren believes that taking into account where you are in your fitness journey is essential. A goal can help you stay motivated and on track with your fitness journey.Adjustment[4:44]Lauren always spends Thanksgiving and Christmas in her husband's hometown with her family. This involves long periods of travel, which disrupts her routine. Lauren advises folks to consider their holiday schedule and determine where they will be most out of their norm and when they may give themselves more flexibility.Recommendations[9:30]People may eat off-plan over holidays. So, how can we maintain those days on schedule? Lauren's advice is to do something. A routine, such as walking for 30 minutes every day or having an accountability buddy, holds you accountable and ensures that fitness is prioritized.[13:31]People may eat off-plan over holidays. So, how can we maintain those days on schedule? Lauren's advice is to do something. A routine, such as walking for 30 minutes daily or having an accountability buddy, holds you accountable and ensures that fitness is prioritized.Actual Days of The Holidays' Tips[16:33]Lauren would always attempt to eat a protein-packed breakfast and lunch on holiday days, usually a turkey sausage, eggs, or a protein shake. It helps because it keeps you fuller for longer. Lauren is triggered if she fasts all day because she intends to binge at that dinner. However, if you can keep yourself full during the day, eating on holidays will not derail your diet.[17:46]Plan your workout or walk first thing in the morning. Lauren attended a trampoline class four years ago and had a great time.[20:32]For Lauren, not having any treats or compensation is usually the quickest way for it to backfire. When you have to make difficult judgments repeatedly, you become increasingly tired as the day progresses.Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Enneagram Myers Brigg VIA Strengths InventoryIn this episode of the Fit Mom Podcast, Lauren will be talking about self-confidence. Low self-esteem can be a hindrance. However, increasing our self-confidence can improve every aspect of our lives. Today, Lauren her personal journey of gaining confidence and tips to help you change, build, and regain your self-confidence.Everyone Can Change[2:16]Everyone can improve their self-esteem. Just because you've been struggling with this your entire life doesn't mean you can't change it.Confidence During Postpartum[3:26]Lauren didn't recognize herself when she looked in the mirror during her postpartum period. She wasn't sure if she'd ever truly feel like herself again because it felt so permanent. However, this is not the case; there are always methods to change and begin to believe in yourself more truly.Clothes[5:23]You can have a great day wearing something that you don't used to fit into. It can alter your outlook on the day. This is an example of an external factor that can impact our self-confidence. If you're trying to lose weight, you can buy new clothes that fit your body, and you can replace those clothes as you go along.Improve Confidence in Any Scenarios[10:33]Lauren's method of regaining confidence in difficult situations was to reclaim her power, find a fitness routine that worked for her, and realize that she could do it. Thinking about what you are good at is a great place to start when figuring out how to reclaim your power.Challenge[14:34]The challenge for you is to do one scary thing that has been on your mind for a long time and that you know you need to do; something that scares you but will propel you forward. One example is walking into the weight room. Having a deadline and a coach for something you've always wanted to do is preferable. [17:42]The challenge could also be as simple as telling a friend or family member that something they said or did bothers you when you usually would not do so. This reminds you that you are powerful, even if you don't feel that way.Analyze Your Relationships[18:01]You must ensure that you are surrounded by people who want you to succeed. If you notice that certain people are bringing you down, try to spend less time with them or express your feelings.[20:22]Consider whether you are surrounded by people who share your objectives. Assess this carefully, as it is critical to surround yourself with people who understand and respect your sobriety. But it would be even better if you surrounded yourself with people who were also sober.Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

In this episode of The Fit Mom podcast, Lauren will discuss how you react to the number on the scale, what to do if you're experiencing scaling anxiety, why the scale can be up, and how to tell if what you're doing for weight reduction isn't working. She will also discuss her fitness path to a healthier-looking and feeling physique.Starting Fitness Journey[2:38]Lauren started her fitness journey around 19 years ago. She went to the gym and was advised to use weights and gain 20 pounds. It took five years for her efforts to come to fruition, and she recognized that looking better can mean the scale goes up.Gaining Pounds[8:27]If you gained 25 pounds, looked much better, had amazing vitals and bloodwork, and felt incredible, you succeeded because you are now healthier.[10:41]It has nothing to do with the specifics of the dietary program. It's about what's going on within your head preventing you from doing what you need to do to feel better about your body, not just seeing the desired number on the scale.Two Options[11:31]There are two options to deal with scale anxiety. The first option is don't weigh in at all and put the scale away completely. Stepping on the scale daily may add more stress to your plate. Follow the protocol and look at things like progress photos, how your clothes fit, and your overall feeling.[15:22]Option number two is getting on the scale every single day. The reason for that is the scale is like the stock market. Weighing in every single day does help you look for trends over time.Most Frustrating Thing[24:32]Sometimes, there is an entry that has incorrect macros since it's been added by another user. Lauren dug into those factors before deciding if it was not working and if a change was needed. This mostly frustrates clients, but it only takes two to three weeks because you just need time and consistency.[25:29]It is extremely valuable to have a coach since she can remain objective. Not having a coach can lead you to become emotionally invested in what the scale says and make some irrational decisions when it comes to what you should be doing.You Are Not Alone[26:03]You can lose some of your perspectives when it comes to weight loss. You are not alone if you struggle with this. Questions such as, what were some of your early experiences with the scale? Where did you learn to attach meaning to the scale? These questions can help you reflect on your behavior.        Go to https://www.thrivethrufitness.com/ to learn more about one-on-one coaching opportunities with Lauren and support her podcast to help more women. You can also follow Lauren on her socials:Facebook |Instagram  Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Ep. 11: Crazy Celeb DietsHow do you approach selecting a diet? It is completely normal for you to want to follow a diet that worked for a certain celebrity, someone from a health show, or a family member. But is a diet that worked for someone else guaranteed to work for you?In this episode of the Fit Mom Podcast, Lauren talks about some of the crazy celebrity diets that exist and why they're not guaranteed for sustainable weight loss. She explains why these diets are just starvation diets packaged differently and are not safe. Listen in to learn more about adopting a healthy sustainable lifestyle. [0:57]What is a celebrity diet?A celebrity diet is some kind of a “magic diet” that a certain celebrity is following. It can also be a diet being popularized in magazines or one that worked for a family member or friend, and you believe it can work for you too. [4:57]The Master Cleanse (Beyonce)This is a 10-day diet of liquids only and no solid foods. This is a highly destructive diet to your health since it promotes the consumption of minimal calories. It is also unsustainable because you'll have to eat at some point and possibly gain all the weight back. [7:50]The Baby Food Diet (Tracy Anderson)This consists of eating baby foods in two different ways. It's a very low-calorie diet that's not meant for adults, and you're better off eating healthy adult food.  It's a starvation diet packaged differently and unsafe for anyone to follow. [11:49]The Color Diet (Christina Aguilera)This consists of eating the colors of the rainbow in order every day until you're done. It's a highly restrictive and silly diet that takes a lot of work to plan and doesn't allow you to enjoy food. [14:02]Kelly Ripa's DietKelly talks about eating sweets and avoiding chewable foods before her shows, and later some restrictive salads. [17:17]Questions to ask yourself before following a celebrity diet. Does this fit my lifestyle? Do I fully understand the diet? Can I do this forever? Just because a diet may work for a certain celebrity, it doesn't mean it will work for you. [21:55]Lauren explains the importance of creating a lifestyle rather than following a short-term fix like a diet. For her, it was about tracking macros for years before it transitioned into an intuitive eating lifestyle and exercise that fit her life. Articles referenced:https://athleanx.com/for-women/5-extreme-celebrity-diets-we-dont-recommendhttps://www.usmagazine.com/food/pictures/kelly-ripa-shares-diet-eating-habits/Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

REVIEW CONTEST- 10/17 thru 10/24Rate and review the show, screenshot it and email to lauren@thrivethrufitness.com.  Next Monday I will select a winner for a $20 Starbucks or Target giftcard, your choice! What's holding you back from achieving your fitness goals? In this episode of the Fit Mom Podcast, Lauren will talk about getting out of a slump and finding your passion for fitness or even discovering it in the first place.As promised, here is a fast cheetsheet for all the parts of motivation (autonomy, mastery, purpose)Being in a slump with fitness[04:35]When Lauren started her fitness journey in 2011, she knew she wanted to get into better shape but didn't know how to do anything. One thing Lauren did know how to do was run. She hated to run. But it is her only option.[07:07]Lauren was in a long-term toxic relationship during her sophomore year, and when they broke up, she was struggling. She started following her roommate and best friend to the gym. [10:08]Lauren felt strong after she had felt weak for so long and a loser all the time because of her relationship. Something about weightlifting made her feel powerful. Weightlifting gave Lauren the strength to walk away because she felt physically strong, which led to mental strength. [14:40]After Lauren got pregnant, she had two choices: either to do nothing or to figure out a way to do something. She found a lot of other things that she enjoys besides weightlifting.Motivation[15:14]When we think about motivation, we often think about willpower, meaning wanting something and being disciplined. You'll often find yourself starting out ready to do whatever needs to be done for that health and fitness goal. But then you lose it over time. [16:07]There are two types of motivations; Intrinsic motivation and Extrinsic motivation. Intrinsic is something inside of you that is motivating you. Extrinsic is something outside of yourself. Intrinsic and extrinsic motivation has to do with what kind of rewards, whether internal rewards or something from outside.[18:34]Motivation is made up of three different things- autonomy, mastery, and purpose.Autonomy[19:05]Autonomy is the freedom or ability to make your own choices when people are given the autonomy to choose what they want to do, their motivation increases.Mastery[20:53]Being good at something and getting even better. When people can achieve mastery over what they're doing, motivation increases.Purpose[22:43]The purpose is a fixed intention to do or achieve something. When people have a deeper sense of purpose for their actions, they're more motivated to do them.Dieting[24:34]Many times, we see a diet that works for somebody else. If you can't be connected to the autonomy, mastery, and purpose behind intermittent fasting, it doesn't work for your life, then that's when we run into those motivation problems, those times when you first get started, you're so clear on your goal. You have a vision of what it would be like if you finally lost weight and if you finally felt better about yourself. But then, over time, your self-control does go down. Learn more about coaching opportunities Grab the FREE 7 Simple Food Swaps GuideSubscribe to the show and listen to more episodes on Apple Podcasts or Spotify

7 Simple Food Swaps (Get the guide free) https://www.thrivethrufitness.com/7Swaps There's so much talk in the fitness industry around cheat meals; when you should have one, how many you should have. That stuff gets confusing. In this episode of the Fit Mom Podcast, Lauren will talk about cheat meals from her perspective and why she stopped having cheat meals altogether. What is a cheat meal?[01:53]Cheat meals are a meal that deviates from your diet plan in some way. For somebody tracking macros, that will be an untracked meal and something that doesn't fit into your macros and calories for the day. Calorie Deficit[07:10]A calorie deficit creates a difference between the number of calories that you're consuming and the number of calories that you're burning. You have to be eatingfewer calories in your burning to create a deficit, which leads to fat loss. [09:48]Cheat meals can give you such a temperature for what you are feeling mentally when it comes to your diet. If you're going into the cheat meal with that mentality of “I have to get in as many calories as I can, this is my last chance, I have to squeeze in this, this and this”, will almost make you feel that kind of panicked feeling of a lot of scarcity around food, then that's telling you that your diet is pretty restrictive. [11:49]Cheat meals don't give you very much flexibility.Successful diet[16:26]Lauren's first successful diet was tracking macros. She followed her macros religiously and learned how to incorporate foods that she wanted to have into those numbers while still hitting them. [18:27]What Lauren learned during the maintenance period or a reverse diet is she brought her calories back up to the point where she would maintain. [20:01]When we think about who will be successful long term, it's the person who can eat in moderation forever. [22:14]It is good for your kids to see you enjoying things in moderation. Children are sponges. Lauren wants her children to see her enjoying healthy foods and treats and living an overall healthy lifestyle.7 Simple Food Swaps (Get the guide free) https://www.thrivethrufitness.com/7Swaps Follow along with me on InstagramLearn more about one on one coaching opportunities  Please consider leaving a 5 star rating and reviewing my show!  This helps me support more people just like you move towards healthier and happier lives.  Music by chillmore from Pixabay

As a mom, there are times when you no longer have the time to take care of yourself because you are too busy taking care of the family. But sometimes, you have the goal of working out for various reasons; it can be health-related, confidence-related, etc. In this episode of The Fit Mom Podcast, we will talk about working out as a busy mom. We will discuss options, reasons, and motivation for working out.Finding the Time for Working Out[2:30]As a mother, sometimes you don't have the time to spare for working out because you are too busy. What Lauren suggests is to do a time audit for your day. This is to see and document everything you've done for today to check if there are things that you do that require a shorter time frame, enabling you to work out in the little time in between.Reasons for Working Out[6:15] There are plenty of reasons why a mother wants to work out. The first thing is to help you become healthy, which could result in a long life. Aside from that, working out also helps increase your confidence, making you feel good about yourself. You can even improve your sex life.Having a Goal[9:24]Having a clear goal can help you be motivated. You must have a goal if you want to work out. You also have to give up some things if you're going to work out. You have to choose which one to give up to do another.Taking Time to Work Out[14:05]If you want to work out, you must find the time. If you have any tasks that aren't useful for the day, you can use that time to work out instead. Lauren shared how she is able to watch TikTok or TV for 4 hours, so this time can be used for working out instead. You must be willing to sacrifice a task to exercise.Options to be Able to Work Out[16:33]If you want to work out, you can try and consider the following options:Option A: Locate a Gym that Provides Child Care.Option B: Working out during the kids' nap timesOption C: Exercise while the children are awake.Option D—Tracking of steps and reducing calorie intake for weight loss.The Fit Mom Podcast can be listened to on Apple PodcastFollow along with me on Instagram Learn more about one on one coaching opportunities at thrivethrufitness.com Please consider leaving a 5 star rating and reviewing my show!  This helps me support more people just like you move towards healthier and happier lives.  Music by chillmore from Pixabay

TW: Today's episode contains pregnancy and fertility related contentToday I tell the story of finding out that I was very unexpectedly pregnant again at 1 year postpartum.  Please consider leaving a 5 star rating and reviewing my show!  This helps me support more people just like you move towards healthier and happier lives.  Follow along with me on Instagram @laurenkesner_ Learn more about one on one coaching opportunities at thrivethrufitness.com Music by chillmore from Pixabay

We alllllll know we're not supposed to compare ourselves to the people we follow on social media ... But they don't call it a 'trap' for nothing.On today's episode of The Fit Mom Podcast I take you through the 3 moms I compared myself to in my first year of motherhood.  Plus, a very messy metaphor on juggling balls. If you missed it last week, I shared my FREE guide with 7 Simple Food Swaps to Save Hundreds of calories.  You can pick that up by clicking right here. Follow along with me on Instagram @laurenkesner_ Learn more about one on one coaching opportunities at thrivethrufitness.com Please consider leaving a 5 star rating and reviewing my show!  This helps me support more people just like you move towards healthier and happier lives.  Music by chillmore from Pixabay

A few weeks ago I mentioned on my Instagram story that I lost the pregnancy weight I gained with my son without tracking macros.  In today's episode I give you all the details on why I chose not to track macros and what I did instead to lose weight.  Click here for 7 Simple Swaps to Save Hundreds of Calories (and none of them are cauliflower) Follow along with me on Instagram Learn more about one on one coaching opportunities at thrivethrufitness.com Please consider leaving a 5 star rating and reviewing my show!  This helps me support more people just like you move towards healthier and happier lives.  Music by chillmore from Pixabay 

Gather around kids, while I tell the story of that one time I punched a door at 3AM...On today's episode I share my family's recent experience with sleep training our son and draw connections to experiences you've probably had in dieting.  Course referenced in episode: takingcarababies.com **Not sponsored or affiliated with TakingCaraBabies in any way, just a fan Keep up with me on IG @laurenkesner_Website coming soon! P.S. Don't forget to comment

At 7 months postpartum I was literally hitting the gym at 5:30AM after a restful night of 4-6 hours of sleep.  I knew I couldn't go on like that for much longer when a video came up on my FYP that literally changed the way I viewed my postpartum fitness approachKeep up with me on Instagram @laurenkesner_ Website coming soon! 

Hello and welcome to The Fit Mom Podcast, the show that inspires moms to live their healthiest, happiest lives through simple and actionable tips.  Join our host, Lauren Kesner, as we dive into her fitness background and hear how becoming a mom changed the game of fitness (and life!)