Train Around the Bump

Today, I'm talking with Physician Assistant Ashlene Korcek about polycystic ovarian syndrome that affects from 1 in 6 to 1 in 10 women. Mentioned in this episode: PCOS Fertility Meal Guide Ashlene's Social Handle: @nourishedtohealthy And my free guide for mamas: 6 Nutrition Tips Every Mommy Should Know

Stroller walking has so many wonderful benefits for a mama's physical and mental health. In this episode we're talking about why this often overlooked form of exercise is one that you need more of in your life! 5 Steps to a Strong and Healthy Core Full Show Notes and Transcript

We are almost ¼ of the way through this year already! Crazy right?! This is the perfect time to check in on your 2021 goals and make any changes you need to turn them into REALITY. www.leslieuffmanaguilar.com Full Show Notes

More and more people have heard of health coaching all the time, but a lot of people still don't know what it really means. So in this episode, I'm explaining what it is, what it isn't, and if it can help you. Mentioned in this episode: Leslie's Store Page Full Show Notes

I hear sooo many questions about protein powder! This episode answers those common questions. www.leslieuffmanaguilar.com Full Show Notes

If you feel like you just can't make the time to workout, this method might be exactly what you've been looking for! Mentioned in this episode: 5 Steps to a Strong and Healthy Core Full Show Notes

While there are very few people in the US with actual protein deficiencies, what we need to feel our best, build or maintain muscle, and feel full and satisfied might surprise you! Mentioned in the episode: Protein Packed Breakfasts in my Everyday Healthy Mamas Membership Full Show Notes

What if it’s not your willpower that’s making you struggle, but your environment? Have you ever thought about whether or not your home supports or hinders your efforts to live a healthy lifestyle?  Because it can actually make a huge difference, and today I’m giving you some tips to make your space work for you instead of against you! Mentioned in this episode: Everyday Healthy Mamas Membership Full Show Notes

A few tricks to make your grocery trips a little bit easier! Mentioned: www.leslieuffmanaguilar.com Full Show Notes

Did you know sleep seemingly has a large impact on cravings, appetite, body fat, and more? It's also important for health in other ways. Mentioned in this episode: Free resource at www.leslieuffmanaguilar.com Full Show Notes 

The number one predictor of cravings is not what most people think! Listen to learn more! Mentioned in this episode: Protein-Packed Breakfast Recipe Guide in my Everyday Healthy Mamas Membership Full Show Notes

There is so much information out there that we hear from mostly well intentioned people, but some of it is just plain not true. So we’re here myth busting today. There are far too many new moms that think certain things just come with the territory, and I want to put a stop to that. Full Show Notes Mentioned in this episode: Everyday Healthy Mamas Membership 6 Week Clearance Episode

A mini-episode all about "text" neck and what to do about it. Full Show Notes Mentioned in this episode: 5 Steps to a Strong and Healthy Core

The core is so much more than the six-pack! We're getting into what it is and why it matters!Full Show NotesMentioned in this episode:Everyday Healthy Mamas Membership5 Steps to a Strong and Healthy CorePelvic Floor Episode - Diastasis Episode

We know posture is important for our body, but did you know it's important for you mood and well-being too?  Full Show Notes 

It can feel SO hard to carve out that time! But there are ways to fit getting some movement into your life no matter your season. Give this one a listen for some practical tips!Full show notesMentioned in this episode: Everyday Healthy Mamas Membership My website: www.leslieuffmanaguilar.com Sleep Episode

This is my first "mini episode!" I get really specific about one topic and give practical steps to implement in your life.  Today we're talking about low back pain!Mentioned in this episode:5 Steps to a Strong and Healthy CoreBeta testing my core program

Diastasis recti is a common concern for women after birth. So I'm talking about what it is, how to check for it, and what you can do about it.  These practices are good even if you don't have a case of it, but you want to be really smart about how you retrain your core and not go too hard too fast.Links: Checking for diastasis video5 Steps to a Strong and Healthy Core

Green beauty is becoming a hot topic and I'm so glad!  I'm joined by a special guest, Teah Hopper, and we discuss what it is, why it matters, some sneaky marketing gimmicks, and easy ways to get started.  I hope you enjoy it! Mentioned in this episode:Green Beauty GuideTeah's Instagram: @teahhopper

This is one we hear ALL the time now! But what is that system you're buying into really?  Is it a diet or a lifestyle change?  And is one better than the other?Mentioned in this episode:Little Black Dress ProjectIntentional EatingWhat to do in a weight-loss plateauEmail: leslie@santeowomenscoaching.com

We've all been there at some point!  It can be so frustrating, and today, we're diving into what to do when you're in one of those dreaded plateaus.Instagram: @leslieuffmanaguilarWait List Sign-Up

This is by far the closest episode to my heart that I've ever recorded!  If you are a Christian woman, please listen, we all need to hear this.Instagram: @leslieuffmanaguilarEmail: leslie@santewomenscoaching.com

Some thoughts on the difference between gratitude and thanksgiving and why that matters.Plus, navigating eating during the decadence of the holiday season.Instagram: @leslieuffmanaguilar

Sleep is so important!  And early motherhood can be a less than stellar time for it.  Which makes it one of the MOST important times to do what you can to get the best rest you can.  If you're feeling sleep deprived, think of what getting just a little more rest each night could do for you.  And remember, sleep is cumulative over a long stretch, so the longer you can get a little more sleep, the more it'll pay off.Instagram: @leslieuffmanaguilar

Caroline and I have a great conversation about all things yoga, including what to look for in a teacher, benefits, modifications, and listening to your body.  Her website is: www.santewomenscoaching.comHer YouTube channel can be found here

We get this advice all the time!  And while I love the idea behind it, sometimes we want to, but we don't know what that means we should actually do!  Last week we were more focused on the mental aspect, but this week, I've got a few practices that you can do on the daily to help tune in to your body's signals.And click here to grab the gift I talk about!

We get this advice all the time!  And while I love the idea behind it, sometimes we want to, but we don't know what that means we should actually do!  Tune in to hear about some tools that can help you get in tune with what your body is telling you!And click here to grab the gift I talk about!

Sometimes, getting started is the hardest part of a new routine.  This episode is all about that! I'm so excited to be back and doing the podcast again!Facebook Group: https://www.facebook.com/groups/alittlebitbetter/

The title says it all. . . www.leslieuffmanaguilar.comleslie@santewomenscoaching.com@leslieuffmanaguilar

It's common to wonder exactly what you're supposed to do in those first six weeks, especially if you have some energy and want some activity.  I talk about what are some safe things to do, and WHY you might want to do them.  I highly encourage you to think of questions for your doctor, midwife, or women's health physical therapist while you listen to this episode and have a conversation about what would be appropriate for your body.www.leslieuffmanaguilar.com Postpartum Video Series

I'm a natural night owl through and through, and yet, I kept finding the day was slipping away before I had the time to take care of myself.  So for a few weeks I've been experimenting with early morning workouts.  And this episode is about why it might be worth it to try, even if mornings aren't your thing.  (And also, when I think it's probably not worth it.)Email: leslie@santewomenscoaching.com Instagram: @leslieuffmanaguilar

I answer some variation of this question all the time now.  So I figured it was time for a podcast episode on it!  This whole episode is centered around how long before you can compete in some sort of fitness event.  I mostly refer to running events, but the same principles apply to others as well.www.leslieuffmanaguilar.comPostpartum Video SeriesInstagram: @leslieuffmanaguilar

The final episode in the series!  We've all heard to drink our water, but do you know why?  I share some benefits (some of which I'd never heard until prepping this episode), and some tips to getting that intake up!www.leslieuffmanaguilar.comCustom Nutrition Guide

In part six of our series, we're talking about the group that everyone loves to hate: CARBS!  At under ten minutes, this episode is short and sweet!www.leslieuffmanaguilar.comCustom Nutrition Guide

In this episode we discuss fats.  We get into some healthy options as well as some practical ideas for putting those into your meals.Full show notes with links: Custom Nutrition Guide

In this episode we talk about fruits and veggies!  I know these are really hard for many people (myself included) to get in, but there are some practical ways to easily fit more into your day!Check out the show notes here!

This episode begins the focus on WHAT we eat rather than HOW like the first to habits.  Beginning with protein!For full show notes: 7 Nutrition Habits - Part 3 Show Notes

We talk about habit number two!  This is one that'll help you to notice emotional and stress eating, which 70% of women say they do!  It goes hand in hand with number one from last week's episode.www.leslieuffmanaguilar.com

Part One of a SEVEN part series!  Yes, we're getting into some of the details of every single one of the big seven nutrition habits between now and the end of the year.  In this episode, we talk about habit number one.@leslieuffmanaguilarleslieuffmanaguilar.comleslie@santewomenscoaching.com

We talk about how training impacts our daily lives in practical and tangible ways. 

In this episode I share a few tips for managing your appetite throughout the holiday season full of delicious foods!Instagram: @leslieuffmanaguilar#alwayssomething

Healthy nutrition can be simple if you focus on habits instead of meal plans and restrictions!Instagram: @leslieuffmanaguilar

Here's the conclusion to my three part series on this topic!  Today I'm sharing the postpartum training journeys of the ladies from last week. IG: @leslieuffmanaguilarwww.leslieuffmanaguilar.com

In part two, I recount stories that actual women have shared with me about their expectations and realities in training during pregnancy.  Be sure to come back next week for their postpartum accounts!

In the first of a three part series, I talk about setting your goals and expectations for pregnancy and postpartum in a way that benefits you, rather than disappointing.

Today I talk about one of the most important factors to consider in preventing diastasis recti and pelvic floor dysfunction!For all of episodes, links, and contact info I mention, click here to go to the full show notes.

In today's episode we talk about the pelvic floor. For the full show notes and the links I promised, click here. 

So many benefits, ZERO drawbacks!  We should ALL be practicing breath, and I'm going to walk you through it in this episode!@leslieuffmanaguilarPostpartum Video Series

Curious about what seeing one is actually like? Me too!  I went and wanted to share the experience with you!Instagram: @leslieuffmanaguilar

Body image is something all women deal with at different times, and during pregnancy and postpartum is definitely one of them!  In this episode, we dive into ways to improve it.Instagram: @leslieuffmanaguilarwww.leslieuffmanaguilar.com

In this episode, we're focusing on safety guidelines based on INTENSITY!  And "keep doing what you've done" doesn't always apply. . .2017 StudyPrenatal Exercise Guide