THE MUSCLE MOMS PODCAST

In today's episode I'll talk about personal growth and family life. If you've been listening to the podcast you've probably detected a common theme of personal growth and moving through motherhood ha because well, that's what this podcast is all about. And I see the parallels of this with physical fitness, another important thing to me. When you're done listening I'd love love love if you left a review on iTunes and shared the podcast with a friend. Thanks mamas!

In today's episode I'm talking with pelvic floor specialist and mom of 3, Krista, about what you should be doing to make sure your core is in top shape. This is something that's critically important for all moms, whether you're in your first pregnancy or 10 years postpartum. Pelvic floor dysfunction can happen to anyone, at any fitness level, and impacts many areas of your life. Krista shares her personal experience with this, how she healed herself and how she's helping women everywhere keep their pelvic floor healthy for an easier time postpartum. Whatever stage of motherhood you're in, you need to listen to this episode. When you're done listening I'd love love love if you left a review on iTunes and shared the podcast with a friend. Thanks mamas!

In today's episode I'm going to talk about your glutes and mom brain. Wait, your glutes can get mom brain? Yup. Your glutes are a super important muscle group in your body. In fact, I'm starting to think the glutes (and entire posterior chain) are the most important muscle group in your body. Listen to find out how to diagnose mom brain glutes and how to fix it. When you're done listening I'd love love love if you left a review on iTunes and shared the podcast with a friend. Thanks mamas!

In today's episode I talk about a playground experience I had with my toddler and how it made me think even more about how I build her confidence, and my role in helping her navigate the world. Thank you all for listening, it means a lot! Please take a few seconds and leave a review on iTunes and share this podcast with a friend! Do you have a mom story you want to share with the Muscle Moms listeners? Email me and let's chat! musclemomsfitness@gmail.com Love the podcast? Leave a review on iTunes and share with a friend! Or support the podcast by going here: https://anchor.fm/susanne7/support Links mentioned: Connect with me on social media https://www.instagram.com/musclemomsfitness/ https://www.instagram.com/susannesophia/ Cool gear for the Muscle Moms to rock your mom bod! http://musclemomsfitness.com/ Cool clothing and gear for pregnant, nursing and all moms. MOMfidence is finding your mom swagger. Dress appropriately. www.mymomfidence.com --- Support this podcast: https://anchor.fm/susanne7/support

The FDA recently approved a new drug to treat postpartum depression. This drug promises to treat PPD in one swoop ---seems promising, but not the full answer in my opinion, at least not yet. Do you have a mom story you want to share with the Muscle Moms listeners? Email me and let's chat! musclemomsfitness@gmail.com Love the podcast? Leave a review on iTunes and share with a friend! Or support the podcast by going here: https://anchor.fm/susanne7/support Links mentioned: Connect with me on social media https://www.instagram.com/musclemomsfitness/ https://www.instagram.com/susannesophia/ Cool gear for the Muscle Moms to rock your mom bod! http://musclemomsfitness.com/ Cool clothing and gear for pregnant, nursing and all moms. MOMfidence is finding your mom swagger. Dress appropriately. www.mymomfidence.com --- Support this podcast: https://anchor.fm/susanne7/support

In today's episode I share tips on how to practice self-care and why it's essential to do so as a mom or parent. I'd love to hear your self-care strategies email me at susannekimballfitness@gmail.com Do you have a mom story you want to share with the Muscle Moms listeners? Email me and let's chat! Love the podcast? Leave a review on iTunes and share with a friend! Or support the podcast by going here: https://anchor.fm/susanne7/support Links mentioned: Connect with me on social media https://www.instagram.com/musclemomsfitness/ https://www.instagram.com/susannesophia/ Cool gear for the Muscle Moms to rock your mom bod! http://musclemomsfitness.com/ Cool clothing and gear for pregnant, nursing and all moms. MOMfidence is finding your mom swagger. Dress appropriately. www.mymomfidence.com --- Support this podcast: https://anchor.fm/susanne7/support

In today's episode I share 5 things I do to build confidence in myself and my goals. It seems like the world of personal development has just boomed in the last couple of decades with the explosion of the internet, but it's been around for a long time-like Ancient Greece long time. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle Love the podcast? Leave a review on iTunes and share with a friend! Or support the podcast by going here: https://anchor.fm/susanne7/support Links mentioned: Connect with me on social media https://www.instagram.com/musclemomsfitness/ https://www.instagram.com/susannesophia/ Cool gear for the Muscle Moms to rock your mom bod! http://musclemomsfitness.com/ Cool clothing and gear for pregnant, nursing and all moms. MOMfidence is finding your mom swagger. Dress appropriately. www.mymomfidence.com --- Support this podcast: https://anchor.fm/susanne7/support

This episode is for all the pregnant or trying to get pregnant listeners because I'm talking about tips on preparing for birth. Even if you're someone who just likes to wing it, having an idea of what to expect can be helpful. Links: http://americanpregnancy.org/labor-and-birth/ http://www.bradleybirth.com/ Email me with your stories! susannekimballfitness@gmail.com Other cool stuff: Cool clothing and gear for pregnant, nursing and all moms. MOMfidence is finding your mom swagger. Dress appropriately. www.mymomfidence.com Cool gear for the Muscle Moms to rock your mom bod! https://muscle-moms.myshopify.com/ Connect with me on social media! https://www.instagram.com/musclemomsfitness/ https://www.instagram.com/susannesophia/ What's keeping you from reaching your health and fitness goals? If you need help digging in, direction on what to do, how to eat, how to break negative cycles and finally be your best, check out my 30 Day Body Boost program-a 1 on 1 coaching program designed to help you be your best. The goal is to help every person feel better physically and mentally at the end of the 30 days and prove to yourself you can do this. susannekimballfitness.com/30daybodyboost/ --- Support this podcast: https://anchor.fm/susanne7/support

In this episode I briefly talk about my feelings of joy and vulnerability and how becoming a mom amplified them x 1000. I came across the book Daring Greatly by Brene Brown and her research and writing speaks directly to what I was feeling, and provided a solution. Now I'm going to read all of her books! I could really dive into this topic but kept it short for today. I'd love to hear from you if this is something you'd like to hear more about! susannekimballfitness@gmail.com Here's a link to her site that briefly outlines the ones on my reading list https://brenebrown.com/blog/2018/02/16/book-read-first/ Here's a link to Daring Greatly https://www.amazon.com/Daring-Greatly-Courage-Vulnerable-Transforms/dp/1592408419 buy it or check it out from your local library. Other cool stuff: Cool clothing and gear for pregnant, nursing and all moms. MOMfidence is finding your mom swagger. Dress appropriately. www.mymomfidence.com What's keeping you from reaching your health and fitness goals? If you need help digging in, direction on what to do, how to eat, how to break negative cycles and finally be your best, check out my 30 Day Body Boost program-a 1 on 1 coaching program designed to help you be your best. The goal is to help every person feel better physically and mentally at the end of the 30 days and prove to yourself you can do this. susannekimballfitness.com/30daybodyboost/ Connect with me on social media! www.instagram.com/susannesophia/ www.facebook.com/susannekimballfit/ Visit my website and sign up for enewsletters! www.susannekimballfitness.com Thanks to our sponsors The Daily Skimm Making it easier for you to live smarter The Daily Skimm is delivered to your inbox each AM, giving you all the news and info you need to start your day. www.theskimm.com/?r=d3520b7e --- Support this podcast: https://anchor.fm/susanne7/support

The premise of flexible dieting or IIFYM (if it fits your macros) is that you eat the right number of calories for you and in the right proportion of macronutrients. You calculate how much of the macronutrient categories you should be eating and then choose what to eat based on those targets. In this episode I break down the pros and cons of the flexible dieting approach and share my experience with it as well. Links I mentioned in this episode: Macro calculator: https://www.iifym.com/macro-calculator/ Macro tracking app: https://getmymacros.com/ Greens: https://1stphorm.com/products/health-wellness/greens/opti-greens-50 https://shop.amazinggrass.com/products/anti-oxidant-sweet-berry-orac-green-superfood Amazing Grass is available at several stores like Target so you can pick some up on your next visit. Other cool stuff: What's keeping you from reaching your health and fitness goals? If you need help digging in, direction on what to do, how to eat, how to break negative cycles and finally be your best, check out my 30 Day Body Boost program-a 1 on 1 coaching program designed to help you be your best. The goal is to help every person feel better physically and mentally at the end of the 30 days and prove to yourself you can do this. susannekimballfitness.com/30daybodyboost/ Connect with me on social media! www.instagram.com/susannesophia/ www.facebook.com/susannekimballfit/ Visit my website and sign up for enewsletters! www.susannekimballfitness.com Thanks to our sponsors The Daily Skimm Making it easier for you to live smarter The Daily Skimm is delivered to your inbox each AM, giving you all the news and info you need to start your day. www.theskimm.com/?r=d3520b7e --- Support this podcast: https://anchor.fm/susanne7/support

Don't just get through the holiday's, enjoy it! You can have fun and stay on track with your fitness goals if you take the long-term perspective and know what to expect. With the holiday season that is quickly approaching comes parties, sweet treats, drinks, and time away from your fitness routine. For many people, this can be a time of stress. The last thing you want to do is undo your hard work the previous months. These are my tips on how to stay on target during the holidays. Links I mentioned in this episode: Whey protein powder I love: https://1stphorm.com/products/protein-powder/meal-replacement-proteins/level-1 Vegan powders I love: https://1stphorm.com/products/protein-powder/meal-replacement-proteins/vegan-power-pro https://shop.amazinggrass.com/collections/protein Greens: https://shop.amazinggrass.com/products/anti-oxidant-sweet-berry-orac-green-superfood https://1stphorm.com/products/health-wellness/greens/opti-greens-50 Amazing Grass is available at several stores like Target so you can pick some up on your next visit. Bars: https://www.rxbar.com/ https://kizeconcepts.com/ https://www.questnutrition.com/?gclid=CjwKCAiAmO3gBRBBEiwA8d0Q4iVvZ0J1_bL4KOvt6riwGsdu1dNLLnxfj5Ja1ZTrh8GfCecggyU8nhoCKNMQAvD_BwE Quest has higher protein per bar so FYI if that's something that matters to you. I like Kize and RXbars because they have all natural ingredients. Other cool stuff: What's keeping you from reaching your health and fitness goals? If you need help digging in, direction on what to do, how to eat, how to break negative cycles and finally be your best, check out my 30 Day Body Boost program-a 1 on 1 coaching program designed to help you be your best. The goal is to help every person feel better physically and mentally at the end of the 30 days and prove to yourself you can do this. susannekimballfitness.com/30daybodyboost/ Connect with me on social media! www.instagram.com/susannesophia/ www.facebook.com/susannekimballfit/ Visit my website and sign up for enewsletters! www.susannekimballfitness.com Thanks to our sponsors The Daily Skimm Making it easier for you to live smarter The Daily Skimm is delivered to your inbox each AM, giving you all the news and info you need to start your day. www.theskimm.com/?r=d3520b7e --- Support this podcast: https://anchor.fm/susanne7/support

In today's episode I'm going to talk about the power of positivity and how it can literally change your life. No, this isn't the kind of thing you'd expect from reading The Secret, just real life truth and practical advice you can apply to your own life. If you're struggling with feeling negative, stuck or down, you need to listen to this. During every stage of my life I have found peace through fitness. Fitness is so much more than physical, a huge part of it is mental and even emotional. What's keeping you from reaching your health and fitness goals? If you need help digging in, direction on what to do, how to eat, how to break negative cycles and finally be your best, check out my 30 Day Body Boost program-a 1 on 1 coaching program designed to help you be your best. The goal is to help every person feel better physically and mentally at the end of the 30 days and prove to yourself you can do this. https://susannekimballfitness.com/30daybodyboost/ Connect with me on social media! www.instagram.com/susannesophia/ www.facebook.com/susannekimballfit/ Visit my website and sign up for enewsletters! www.susannekimballfitness.com Thanks to our sponsors The Daily Skimm Making it easier for you to live smarter The Daily Skimm is delivered to your inbox each AM, giving you all the news and info you need to start your day. www.theskimm.com/?r=d3520b7e Love listening? Support this podcast! https://anchor.fm/susanne7/support --- Support this podcast: https://anchor.fm/susanne7/support

What does MOMfidence mean and how do you get it? Listen to find out what I think MOMfidence is. Thanks for listening mama! If you love the show I'd so appreciate a great review!

This week's episode is all about glutes. No not the Kim K butt implant type--real life benefits of glute training and some tips for how you can get started today! Important info for you below so scroll all the way! Follow me on social media https://www.instagram.com/susannesophia/ https://www.facebook.com/susannekimballfit/ Sign up for enewsletters and get a discount on Guide to Glutes by subscribing in the pop up window https://susannekimballfitness.com/ More about Guide to Glutes Complete Guide to Glutes comes with high quality, no slip, glute band to use for all exercises. Exercise list and videos included in the program and will be emailed to your email upon purchase.This band was specifically manufactured to: ✅ Help engage glutes without heavy loads. ✅ Activates and strengthens the hips, glutes, and hamstrings. ✅ Helps stabilization through engaging hip abductors and external rotators. ✅ Safely strengthen glutes to help stabilize the pregnant mom ✅ Teaches you to push your knees out while squatting helping ensure proper form and more isolated glute activation. ✅ Soft material that you can use even on bare skin This glute band doesn't: ❌ Slip ❌ Roll ❌ Fold ❌ Tear ❌ Suck

Break negative thought and behavior patterns and start showing up for yourself-it'll change your life. You deserve it and you are worthy! Connect with me on social media! https://www.instagram.com/susannesophia/ https://www.facebook.com/susannekimballfit/ Visit my website and sign up for enewsletters! www.susannekimballfitness.com Making it easier for you to live smarter The Daily Skimm is delivered to your inbox each AM, giving you all the news and info you need to start your day. http://www.theskimm.com/?r=d3520b7e --- Support this podcast: https://anchor.fm/susanne7/support

In last week's episode I talked about my history with anxiety and negative thought patterns. I think opening up about mental struggles is something we can all benefit from which is why I'm doing this mini series about just that. In today's episode of this conquering your demons mini series, I'm going to share more about my postpartum anxiety experience and coping methods. Resources: https://www.cbdbiocare.com/deals/SusanneKimball/ https://www.facebook.com/DairyQueensBreastfeeding/ https://www.usa.gov/elected-officials Connect with me on social media! https://www.instagram.com/susannesophia/ https://www.facebook.com/susannekimballfit/ Visit my website and sign up for enewsletters! www.susannekimballfitness.com Making it easier for you to live smarter The Daily Skimm is delivered to your inbox each AM, giving you all the news and info you need to start your day. http://www.theskimm.com/?r=d3520b7e --- Support this podcast: https://anchor.fm/susanne7/support

Anxiety, negative self-talk, destructive behavior and breaking bad patterns. During this mini series within the podcast I want to share more about my experience with anxiety and depression and how I overcame and am still overcoming negative self talk and body image issues. I think this is a highly important topic, particularly for women who are much more likely to suffer from these mental illnesses, and there needs to continue to be more conversation about this. This is something a lot of people can relate to and it's important we share so others don't feel so alone. Resources www.adaa.org www.nationaleatingdisorders.org https://www.psychologytoday.com/us Connect with me on social media! https://www.instagram.com/susannesophia/ https://www.facebook.com/susannekimballfit/ Visit my website and sign up for enewsletters! www.susannekimballfitness.com Making it easier for you to live smarter The Daily Skimm is delivered to your inbox each AM, giving you all the news and info you need to start your day. http://www.theskimm.com/?r=d3520b7e --- Support this podcast: https://anchor.fm/susanne7/support

What if you committed to giving 100% toward a goal(s) for the last 90 days of the year? I have a tendency to just coast through the holidays-in every area: fitness, business, personal, home. There's just so much going on from October to December that it seems impossible to focus on your own goals. Can you relate? To sign up email susannekimballfitness@gmail.com follow me on Instagram @susannesophia and @musclemomsfitness Making it easier for you to live smarter The Daily Skimm is delivered to your inbox each AM, giving you all the news and info you need to start your day. http://www.theskimm.com/?r=d3520b7e --- Support this podcast: https://anchor.fm/susanne7/support

There's been a lot of misconception surrounding prenatal exercise. Studies show prenatal exercise is actually good! I'll talk more about what that means in this podcast. Connect with me on social media! https://www.instagram.com/susannesophia/ https://www.facebook.com/susannekimballfit/ Visit my website and sign up for enewsletters! www.susannekimballfitness.com --- Support this podcast: https://anchor.fm/susanne7/support

Hey Muscle Moms. In todays episode I want to talk about what to do and what to expect when you're ready to get back into exercise after having a baby. I also want to share some tips on ways to actually get exercise in--because your fitness routine will look a lot different after having a baby. If you are currently pregnant now is the perfect time to start a fitness routine appropriate for pregnant mamas. Developing a routine before the baby is born can actually help you during the postpartum transition. Connect with me on social media! https://www.instagram.com/susannesophia/ https://www.facebook.com/susannekimballfit/ Visit my website and sign up for enewsletters! www.susannekimballfitness.com --- Support this podcast: https://anchor.fm/susanne7/support

It's easy to get sucked into the mainstream expectations of what you should look like postpartum. I have a different view of what 'bouncing back' really means. This episode digs into expectations, realities, and how to determine what's appropriate for yourself postpartum. --- Support this podcast: https://anchor.fm/susanne7/support