Podcasts about girls gone strong

Nutrition and health coach Einat Shinar reveals powerful strategies to boost your energy, improve sleep, and manage stress for sustainable success in your coaching business. Discover how simple nutrition shifts, morning routines, and evening rituals can dramatically transform your performance and well-being, especially for coaches over 40 experiencing midlife changes. Einat's unique integration of nutrition science, Reiki, and EFT tapping offers a holistic approach that will leave you inspired to make immediate changes to fuel your business growth and personal vitality.

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2944: Nia Shanks shares practical, no-guilt strategies for staying active while traveling or on vacation, emphasizing flexibility over perfection. She encourages listeners to redefine consistency, making room for rest, spontaneity, and creative workouts that support long-term success. Read along with the original article(s) here: https://niashanks.com/how-to-train-when-youre-traveling-or-on-vacation/ Quotes to ponder: "Something is always better than nothing, and that includes workouts when you're traveling or on vacation." "You don't have to follow a structured plan, nor do you have to stick to a rigid schedule." "Think movement, not 'working out.' Think consistency, not perfection." Episode references: Girls Gone Strong: https://www.girlsgonestrong.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2944: Nia Shanks shares practical, no-guilt strategies for staying active while traveling or on vacation, emphasizing flexibility over perfection. She encourages listeners to redefine consistency, making room for rest, spontaneity, and creative workouts that support long-term success. Read along with the original article(s) here: https://niashanks.com/how-to-train-when-youre-traveling-or-on-vacation/ Quotes to ponder: "Something is always better than nothing, and that includes workouts when you're traveling or on vacation." "You don't have to follow a structured plan, nor do you have to stick to a rigid schedule." "Think movement, not 'working out.' Think consistency, not perfection." Episode references: Girls Gone Strong: https://www.girlsgonestrong.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, We explore how integrating joy and yoga into therapy sessions can enhance attunement with clients. Terry shares her yoga journey and provides practical, simple yoga movements and practices to help therapists and clients access joy, reduce stress, and promote connection and vitality. The episode also focuses on gentle yoga, the importance of service, gratitude, play, and rest, and a discussion on laughter yoga and playful movement exercises.MEET Terry LittlefieldTerry is the creator of Postures Breath & Joy. Her mission is to help people, especially those of us mid-century and beyond, get moving, get breathing, and get to know and share joy on the regular. She teaches with heart and humor and endless hours of education. Terry is a lifelong learner. She believes laughter is the best medicine and an essential part of any movement practice. Her classes blend science and spirit, breath work and belly laughs, movement and breath work/meditation. She began studying/practicing yoga in 2003 and hasn't looked back, She is an E-RYT-500 yoga teacher; Level 1 Girls Gone Strong coach; Trained in Yoga Tune Up, Somatics & Restorative, Laughter Yoga, Reiki, Tapping, and more. Find out more at Terry Littlefield and connect with Terry on Instagram, YouTube, and FacebookDiscovering Gentle YogaIncorporating Joy and PlayThe Power of Attunement and Laughter YogaJoyful Movement PracticesGrounding Through Toe ExercisesConnect With Me Instagram: @chris_mcdonald58Facebook: Yoga In The Therapy PodcastJoin the private Facebook Group: Bringing Yoga Into the Therapy RoomTikTok: @YogaChris58Rate, review, and subscribe to this podcast on Apple Podcasts, TuneIn, and SpotifyHow To Build Competence and Confidence in Integrating Yoga Into the Therapy RoomSelf-Care for the Counselor: A Companion Workbook: An Easy to Use Workbook to Support you on Your Holistic Healing and Counselor Self-Care Journey ... A Holistic Guide for Helping Professionals)Claim your 30-Day Aura Guest Pass from Chris McDonald

Come and listen while Host Christina Spoletini interviews women who are helping others rediscover themselves and build confidence. #DivasThatCare  I am a professional Menopause Specialist Coach and Hypnosis Practitioner. My area of expertise is working with women, particularly those in their peri and post-menopausal phases. I aim to help women understand their bodies, minds, and souls as they go through natural transformations into menopause and beyond. Together, we break down barriers and challenge outdated beliefs about aging. My objective is to empower women to find self-acceptance and fill their cups. I am a certified Mind Rebel™ Coach, a National Guild of Hypnotists graduate, and a Menopause Coaching Specialist with Girls Gone Strong. Recently, I joined the Menopause Expert Group (MEG) and became a licensed Menopause Champion. My vision is to serve my community of powerful women and help them live a passionate and fulfilled life My website: www.soulfulflow.ca LinkedIn: https://www.linkedin.com/in/allison-prest-b4aa063a/ Facebook: https://www.facebook.com/groups/soulfulflowcoaching Insta: https://www.instagram.com/soulful.flow.coach/ Pinterest: https://www.pinterest.ca/soulfulflow1972/ YouTube: https://www.youtube.com/channel/UCVVzFbSJzOQtCU112ANZ3Kw

Come and listen while Host Christina Spoletini interviews women who are helping others rediscover themselves and build confidence. #DivasThatCare  Guest Allison Prest I am a professional Menopause Specialist Coach and Hypnosis Practitioner. My area of expertise is working with women, particularly those in their peri and post-menopausal phases. I aim to help women understand their bodies, minds, and souls as they go through natural transformations into menopause and beyond. Together, we break down barriers and challenge outdated beliefs about aging. My objective is to empower women to find self-acceptance and fill their cups. I am a certified Mind Rebel™ Coach, a National Guild of Hypnotists graduate, and a Menopause Coaching Specialist with Girls Gone Strong. Recently, I joined the Menopause Expert Group (MEG) and became a licensed Menopause Champion. My vision is to serve my community of powerful women and help them live a passionate and fulfilled life. https://www.soulfulflow.ca/

Fitness Shifts in Menopause: When Your Trainer May Not Get You Results Your trainer may not get you results in menopause. Rethink your trainer-led workouts. It's not his or her fault, but it's critical to understand that what worked for you in your 30s or 40s might not be effective now. It wasn't until I created Flipping 50 in 2013, and then finally created the Flipping 50 Menopause Fitness Specialist in 2018 that I knew of training in existence for trainers or health coaches of midlife women. Some trainers, often fitness enthusiasts themselves, may venture to advise based on their own readings or experiences. However, this might not be sufficient to guide decisions on the critical aspects of aging optimally: your muscle, bone, and brain health. It's vital to recognize when your trainer may not get you results and seek tailored guidance that addresses your unique needs during menopause. Ask these Questions to Avoid Getting a Trainer That May Not Get You Results: What specific training have you had about training women in midlife? What is unique in the way you train women in midlife vs younger women/older women or men? How do you define success? What kinds of things will you be asking me to do? What are the most important components of the work we'll do together? I've heard it said that guidelines and quotas for exercise aren't necessarily the best way for women to design an exercise program. What are your thoughts on programming for me? How do you measure success? That's a start. And if you are a trainer or coach who works with women in midlife, I highly recommend you consider one of three programs: Dr. Stacy Sims offers a course Girls Gone Strong offers a Women's training course Flipping 50 Menopause Fitness Specialist© (for building your entire business, including marketing and training strategies) Something is better than nothing or winging it by reading a lot and having gone through it yourself, is not science. You're a study of one. Until you've coached thousands so you're truly an expert with the time and hours and worked with the unique differences of individuals, none of us can justify our personal experience as a credible authority. Resources: What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise 5 Day Flip: https://www.flippingfifty.com/5dayflip Other Episodes You Might Like: Don't Let Cortisol Derail Your Results: https://www.flippingfifty.com/cortisol-hormone/ How to Choose a Fitness Pro: https://www.flippingfifty.com/need-a-coach/

Come and listen while Host Christina Spoletini interviews women who are helping others rediscover themselves and build confidence. #DivasThatCare  I am a professional Menopause Specialist Coach and Hypnosis Practitioner. My area of expertise is working with women, particularly those in their peri and post-menopausal phases. I aim to help women understand their bodies, minds, and souls as they go through natural transformations into menopause and beyond. Together, we break down barriers and challenge outdated beliefs about aging. My objective is to empower women to find self-acceptance and fill their cups. I am a certified Mind Rebel™ Coach, a National Guild of Hypnotists graduate, and a Menopause Coaching Specialist with Girls Gone Strong. Recently, I joined the Menopause Expert Group (MEG) and became a licensed Menopause Champion. My vision is to serve my community of powerful women and help them live a passionate and fulfilled life. My website: www.soulfulflow.ca LinkedIn: https://www.linkedin.com/in/allison-prest-b4aa063a/ Facebook: https://www.facebook.com/groups/soulfulflowcoaching Insta: https://www.instagram.com/soulful.flow.coach/ Pinterest: https://www.pinterest.ca/soulfulflow1972/ YouTube: https://www.youtube.com/channel/UCVVzFbSJzOQtCU112ANZ3Kw Email: allison@soulfulflow.ca

⁣Your journey through menopause can be transformative and empowering. When I first heard that statement, I rolled my eyes! But, hear me out on this. You and I both know there is no magic pill to make it go away. And “no”, you can't sell your uterus on Ebay either. (Yes, that was a question I got in an email).  What you can do is find ways to better understand all the changes and holistically age with beauty and grace.  From hormones to hot flashes, brain fog to body changes, it's like puberty for adults.  On this episode of the HIListically Speaking Podcast, Hilary welcomes Certified Menopause Coach Specialist Erika Shannon-Hathaway who not only answers your questions but shares actionable steps and practical tips from symptom management and macrodosing to mental clarity and menoparties for self-care.⁣ ⁣ FULL EPISODE TRANSCRIPTS AVAILABLE ⁣https://www.hilaryrusso.com/podcast⁣ ⁣ CHAPTERS:  ⁣ 00:00  Intro  ⁣ 02:08  The Importance of Health Coaches (51 Seconds)⁣ 06:40  Navigating Adult Puberty and Parenting⁣ 14:44  Importance of Self-Care and Mindset⁣ 26:50 Erika Answers Your Questions (Audience Q&A)⁣ 37:00 Managing Menopause, Hormones and Sleep⁣ 46:48 Struggling With Brain Fog⁣ 53:05 Nutrition and Exercise in Menopause⁣ 54:04 Weight Gain and Estrogen Loss⁣ 57:45 Rapid Fire Game ⁣ 01:00:00 Erika's Closing Thoughts ⁣ 01:01:00 Hilary's final thought and info⁣ ⁣Download my FREE guided Self-Havening for Hot Flashes and Hormones video https://www.hilaryrusso.com/hormones CONNECT WITH ERIKA: ⁣ https://www.instagram.com/erikashannonmovement⁣ ⁣https://www.linkedin.com/in/erikashannon/⁣ ⁣https://www.facebook.com/erikashannonmovement⁣ ⁣https://www.erikashannon.com/menoparty⁣ ⁣https://www.erikashannon.com/yournextchapter-landing-page⁣ Interested in getting better sleep? Listen to Ep 140 with Sleep Expert Mollie Eastman. ⁣ ⁣FREE HAVENING HAPPY HOUR & EVENTS⁣ Join the next Free Havening Happy Hour. Next event: March 27th at 7pm ET. Registration is required https://www.hilaryrusso.com/events⁣⁣ ⁣CONNECT WITH HILARY⁣ https://www.instagram.com/hilaryrusso⁣ ⁣https://www.youtube.com/hilaryrusso⁣ https://www.facebook.com/hilisticallyspeaking⁣ https://www.tiktok.com/@hilisticallyspeaking⁣ https://www.hilaryrusso.com/podcast⁣ ⁣⁣Music by Lipbone Redding https://lipbone.com/⁣ ⁣ ⁣ EPISODE TRANSCRIPT ⁣ (Full Transcript https://www.hilaryrusso.com/podcast⁣) ⁣ 00:00 - Erika Shannon-Hathaway (Guest)⁣ There are so many things now that give us community around it that it helps us regulate our symptoms and therefore improve our quality of life as we're going through the inevitable journey of menopause. ⁣ ⁣ 00:13 - Hilary Russo (Host)⁣ As a living, breathing human. You are someone, you know someone or you love someone on the menopause journey and I'm now on the other side of this myself. But I still have questions about how to stay healthy mind, body and spirit All the questions there. Because it's more than just hormones, it's befriending your body, it's understanding the signs and acceptance of this beautiful aging process that we go through as women. And if this isn't you, this conversation is going to help you, support those who are going through this journey. So I've invited my friend, Erika Shannon Hathaway on the show to have a little girl chat, answer your questions and help you walk away from this conversation with a clear understanding of how you can embrace the change. Now some of you tuning in might know Erika because we've spent some time together a number of years on Daily Burn 365, that live streaming fitness show we were both on. ⁣ ⁣ 01:13⁣ But Erika, my dear friend, you have not only been in this fitness industry for close to two decades, you started making that womanly change yourself and said that you want to do more, not just for yourself, but for those you serve, because you've been a coach, as a fitness instructor for years, as someone who has been in this field for so long, and now as a certified menopause coach specialist, you are helping women pave a new way. So thanks for being here. This is so great. I really love that we're going to be talking about menopause. ⁣ ⁣ 01:46 - Erika Shannon-Hathaway (Guest)⁣ Thank you. It is so great to be here with you, Hilary, and it's always just like a reunion to see the old gang from DV365. I love you all so much and thank you for doing what you do with this podcast. I think you help and serve so many people who really need it and it's just a real privilege to be here. So thanks for having me. ⁣ ⁣ 02:08 - Hilary Russo (Host)⁣ Well, I love having my DB365 friends on, but this goes so much bigger, as you know. You know being the work of holistic health and thank you for that. I appreciate that. You know it's just we're here to serve and I remember us having a conversation about just health in general and when we were on the show and I was actually a participant on the show while you're one of our amazing trainers we were given health coaches and this was a fairly new industry. You know the health coaching world, which I wound up being on the other side as a health coach myself. But having support and having guidance and having somebody who understands what you're going through to be that guide by yourself, by your side, is really helpful, like having someone be that guide to answer questions you might have, or just kind of be the sister or the brother that you need. You know, and you've embraced that as well, when you were going through this menopause journey, you found yourself a health coach. ⁣ ⁣ 03:06 - Erika Shannon-Hathaway (Guest)⁣ Yes, I did. I didn't know. I knew that I was experiencing the beginnings of perimenopause, but I also thought, oh, I'm just so stressed out and I'm not giving myself the self-care I need and I feel like there's something hormonally off with me. So I hired a holistic health coach to help me out and really, at the time, what I wanted was for her to get all of my levels and do all my hormone testing and my blood testing and just give me a magic pill to make it all better. That's what I really wanted and this is me having been in the fitness and wellness industry, for you know, at that point it had been about 15 years. It's been 18 years now. But I was like, okay, I don't have time to do anything other than what I'm doing and I don't want to stop drinking, and so give me a pill, tell me what's wrong, tell me what I'm missing, and let's supplement it. And she, she was great in that. She really honored like I told her what I wanted and she gave me it, but it didn't fully help because there were certain lifestyle changes that I needed to make, but also my cortisol. I had no cortisol, like I had burned through it all and I was operating with the lowest cortisol imaginable and and it was totally throwing me off I was gaining weight and it was a mess. ⁣ ⁣ 04:30⁣ So, um, we worked through a lot of things and I did make significant improvements during that coaching time, but it wasn't until, um, I started really tuning into my own body, that I started fine tuning even more and then, just in the last year and a half, my journey with getting more involved from an educational standpoint about what perimenopause and menopause actually do to your body and how I can help not only myself but all of the people that I've been teaching for so long. We're all growing together and aging together, and so everybody needs it. A hundred percent of people with ovaries are going to go through this, so I'm really grateful to have the knowledge that I have. Now. I've basically made fun of myself and apologize to my health coach about how idealistic and stupid I was just being. Like give me a pill. How much testosterone? What is it? It's like a testosterone booster supplement. How much tribulus do I need to take to make myself feel better? But yeah, it's crazy. ⁣ ⁣ 05:36 - Hilary Russo (Host)⁣ And I think that's true with pretty much anything. I mean, we live in a sick care system, not a healthcare system. We live in a hell care system, not a health care system. I was just going to say Right, we live in a hellscape. It's a hellscape, it's so true, and we're trying so hard to find the way out or find a way to easily make this go away that, whatever the problem is and that's something I went through as well we come from an age where it was like you go to the doctor, you get, you get a diagnosis and I'm not poo-pooing Western Med by any means, but that whole integrative approach and the blend of functional medicine and holistic health is us being our own healthcare advocates to understand and ask questions. You know I can't say this enough, but with this, what did you call it? A hellscape? ⁣ ⁣ 06:26 - Erika Shannon-Hathaway (Guest)⁣ Yeah, okay great, it just came to my mind. I love it. Write that down. ⁣ ⁣ 06:31 - Hilary Russo (Host)⁣ That's a good one, but it is because it's it's we're putting too much in the hands of someone else when we really need to to ask the questions. And you know, I remember when my mom was going through it and'm just like you're crazy, you know, like she's going through that thing, right, we're pointing fingers at women like oh, you're just, you know, it's your time of month, which is a horrible thing to say, but when we're going through this part of our lives, which I always say, it's almost like puberty for adults. ⁣ ⁣ 07:00 - Erika Shannon-Hathaway (Guest)⁣ you know I was just having right. ⁣ ⁣ 07:02 - Hilary Russo (Host)⁣ I was just having a conversation at my fitness facility with a number of women. I said this is like puberty, except we just have a better understanding. We have a fully developed brain and we actually learn how to not react and respond to what's happening. ⁣ ⁣ 07:17 - Erika Shannon-Hathaway (Guest)⁣ It's reverse puberty really. ⁣ ⁣ 07:19⁣ My daughter is 11, and she is ramping up for major puberty times. ⁣ ⁣ 07:24⁣ My daughter is 11 and she is ramping up for major puberty times and it is crazy to watch her go through that and see her hormonal changes happening in real time. ⁣ ⁣ 07:32⁣ And also it makes me laugh at the timing of what most of us, if we have kids, if you're going through perimenopause and menopause, most likely one of your daughters or sons is going through puberty at the same time and it's just a hormone. It's a hormone invasion in your house and but there are coping mechanisms and I feel really grateful that I'm able to have conversations with my daughter about menopause and periods and women's health stuff that my Catholic mom never had with me, not because she didn't want me to be educated in it, but because she had never been educated herself. And she even told me when she went through menopause she didn't even know she was going through menopause because nobody talked about it. She said I don't know, I just kind of went through it, I don't, I didn't complain, I didn't know that anything was really wrong. And and now she said she sent me something on Instagram the other day. She said I have never seen so much about menopause in my life and I said I know, isn't it amazing? It's amazing, it is. ⁣ ⁣ 08:44 - Hilary Russo (Host)⁣ I mean, I think for us and our generation going through puberty it was are you there, god? It's me, margaret, yes, which, by the way, I love that movie, it's so good. I took my daughter. I felt myself there, I know. ⁣ ⁣ 08:59 - Erika Shannon-Hathaway (Guest)⁣ Right. ⁣ ⁣ 09:02 - Hilary Russo (Host)⁣ And a health class which everyone was giggling, which I'm sure kids still do. But here we are at this later stage in our lives, this next phase, and it's really truly understanding who we are, how we're showing up, but also getting the support of those around us, whether it's your girlfriends, whether it's your spouse or your partner, them understanding it and also, like you said, having those conversations with your daughter, where she knows where you are and you know where she is, and it really creates a whole different sisterhood, doesn't it? ⁣ ⁣ 09:31 - Erika Shannon-Hathaway (Guest)⁣ It does and it creates a better relationship, because this morning she was having a moment and she was like I hate my hair and it looks terrible, and la, la, la, like all morning. She was just in a mood and I just hugged her. I said I love you, would you like me to plug in the straightener for you? And she was like I love you too. Yeah, that'd be great. ⁣ ⁣ 09:52 - Hilary Russo (Host)⁣ Thank you, she just needed to be heard. Yeah, we need that too. ⁣ ⁣ 09:56 - Erika Shannon-Hathaway (Guest)⁣ And so do we. ⁣ ⁣ 09:58⁣ So do we, and it's wonderful that we are at this point where we can look at the latest research and where we can advocate for ourselves, like you were saying, with our doctors and our healthcare team, and we can even educate some of our healthcare providers about these things, because the studies that are coming out, the studies that they might have come into the business their industry with, are now outdated and debunked, such as the Women's Health Initiative from the late 90s and early 2000s, and so it is our job to show up and know what is happening, to know what symptoms are actually symptoms of perimenopause. ⁣ ⁣ 10:42⁣ There are estrogen receptors in every major organ system in the body, and so it's not just hot flashes, and the majority of people don't know that. And so how lucky are we that we get to live in a time when we can log on to Instagram and see oh my gosh, I'm not the only one having heart palpitations when I have a glass of wine. Or, oh my gosh, I'm not the only one having heart palpitations when I have a glass of wine. Or, oh my gosh, I didn't know that ringing ears were a symptom of perimenopause. I thought that there was something wrong, that I had like a sinus infection or something. There are so many things now that give us community around it that it helps us regulate our symptoms and therefore improve our quality of life as we're going through the inevitable journey of menopause. ⁣ ⁣ 11:27 - Hilary Russo (Host)⁣ And knowing how to support that, which is huge. ⁣ ⁣ 11:31⁣ Right, I love that you bring that up too, because there are a lot of things that are outside of the box of what we think happens in perimenopause and menopause. I remember having that first hot flash and I felt like I was standing over a subway grate in New York City and then it was gone. And then five seconds later I'm in a hot yoga class and then it's gone. That's what we think, that's ideally what we think when we are thinking about the menopause journey, but it is so much more that brain fog that we were just talking about, right. ⁣ ⁣ 12:04⁣ That sets in. How do we support ourselves there? Moods like our moods, behaviors. That's going to switch too, because something's going on with this vehicle of ours, right? Yes? ⁣ ⁣ 12:15 - Erika Shannon-Hathaway (Guest)⁣ Everything's going on at the same time. Our entire system is recalibrating to survive without essential life-giving hormones in our bodies and everything is affected by that. And the more that we can recognize it, name it and know what to do to make ourselves feel better, it's just going to make everything better for us in the long run, which is why I love this work that I'm doing now as a certified menopause coach specialist. It's just so gratifying to help people. And there are the pillars of self-care right. There's exercise, there's nutrition, there's sleep. ⁣ ⁣ 12:57⁣ Sleep is a major component of being able to regulate your symptoms and menopause and perimenopause and self-care, even what you do with havening. It is so important. It is so important to comfort yourself and regulate your nervous system, because anxiety kicks in in a big way during perimenopause, not to mention just the stage of life that we're in, where so many of us are. We talk about the sandwich generation, where people are taking care of aging parents and their kids at the same time. I am deeply in that right now, my mother-in-law has dementia and has just been diagnosed with stage three cancer, and then I have an 11-year-old with a broken wrist athlete who is just on the other like bouncing off the walls, and so in the middle, I have to have really good tools to be able to regulate myself so that I can live a life that I love without getting distracted, and also take care of everybody around me at the same time. And it does take a village. ⁣ ⁣ 13:59 - Hilary Russo (Host)⁣ Absolutely, and it is what women do. We are more of the nurturing that feminine energy is to nurture. We are the ones the nurturing that feminine energy is to nurture. We are the ones that are in the container, filling the container right, and it's really important to know how to support yourself so you can support others. And, by the way, I appreciate you mentioning Havening as one of those tools. There are many tools right. There are many. ⁣ ⁣ 14:20⁣ But being able to self-regulate and self-soothe and for self-care is so imperative, no matter what it is Like, if it's taking a yoga class, if it's journaling, if it's just taking five minutes to step away from the chaos to bring that sense of calm. Whatever it is is really vital for your well-being holistically. You know the whole body approach. ⁣ ⁣ 14:44 - Erika Shannon-Hathaway (Guest)⁣ Yes, I agree with you, and I think that's something that a lot of people don't understand is when you are coaching someone, or even I was talking to one of my best friends from high school the other day and she is in a major state of anxiety right now. She's also hormonally fully in menopause, but she's another sandwich generation person. Her husband's having some health issues at the moment and her therapist told her that she needed to start meditating or doing some sort of self-regulating something to tamp down her nervous system. And she was like I'm sorry, but like breathing isn't going to help me right now. And I was like, well, actually breathing really is going to help you right now. ⁣ ⁣ 15:25⁣ And I think that carving out little pockets of self-care I call it micro-dosing, so self-care is so important and has tremendous benefits for just regulating your anxiety during the day. And while I said, look, I know there's a lot wrong right now and, yes, breathing isn't going to solve all of the problems, but it is going to take you from a 10 to a seven so that you can take a deep breath, so that you can pay attention to a phone call, so that you can maybe get 20 minutes of rest in between one thing and the other. It does make a difference. Those little things, the havening, all of those things make a big difference. ⁣ ⁣ 16:11 - Hilary Russo (Host)⁣ All it takes is two minutes to do anything to regulate your nervous system. It doesn't take. But we get in that the brain gets hijacked, right, and the minute that happens it's like going down this, this hill and the ball just keeps getting bigger. It's really having the, the mindset to say wait is. Is this true, is it helpful, is it inspiring, is it necessary and is it kind? ⁣ ⁣ 16:35⁣ When I'm saying that think method that we learn, you know to stop it and put the kibosh on it before it goes too far. So, with you being a certified menopause coach and there's not many certifications out there, so you're really like in it, Erika, and I want to bring attention to that Because, while there are a lot of people talking about menopause, having this certification, having this knowledge, is a level up, and I say that myself with my certifications, I know we're more than our LMNOPs after our name but, there is something about this so that if you are able to go to a doctor, there is somebody like an Erika out there that understands us more on a whole body approach level. ⁣ ⁣ 17:21⁣ I would's right I would love for you to share that, just so people have an idea great. ⁣ ⁣ 17:27 - Erika Shannon-Hathaway (Guest)⁣ Yes, there is one certification program right now in the united states that is accredited, which means that for my certification as a fitness professional, I get actual credits for it. It is an evidence-based coaching program created by Molly Galbraith with Girls Gone Strong, and she is an incredible coach and has incredible programs. And the team of doctors who she recruited to help put the certification together I think there were 14 doctors, so it's all evidence-based coaching. It is not theoretical. This is evidence-based coaching about the pillars of your life that you need to integrate. ⁣ ⁣ 18:14⁣ Now my scope of practice is not to prescribe supplements, hormone replacement therapy. Prescribe supplements, hormone replacement therapy any kind of medication. I am not a physician, but what I like to do is work in tandem with your physician. I like to refer you to a pelvic health specialist. I will refer you to people in my network who can help you and work with them together, because if you choose hormone replacement therapy, then my job is to give you the tools to use those hormones in your body to your best and highest good and benefit. ⁣ ⁣ 18:57⁣ So I concentrate on exercise. Clearly, I've been in the fitness industry for 18 years, so I'm well equipped for that. But the type of exercise that you do at this time of life is very different. Of course there's all the elements of cardio and strength and balance and push, pull and all those things. But in menopause the warmups are longer and we want to really concentrate on strength training to build bone density, lean muscle mass and to mitigate the risks of coronary heart disease, diabetes, dementia. There are so many things that exercise does, especially at this time of our life, that have been proven scientifically. Exercise is a definite boon to help us stay healthy as we age exercise is a definite boon to help us stay healthy as we age. ⁣ ⁣ 19:49 - Hilary Russo (Host)⁣ Yeah, so the staying in the scope of practice I think is so important the fact that you mentioned that. I appreciate that, because I say that a lot too. I'm not a doctor, I'm not a therapist, a board certified, but people who trust you and know that you are truly doing the work, because it's not just getting one certification and you're done, which there? Are people out there that do that. It is a continuous thing, my friends, that we are con. ⁣ ⁣ 20:12 - Erika Shannon-Hathaway (Guest)⁣ Things are constantly changing and coming out in yes, so those especially in this field oh, yeah, everybody has their eyes on it now, so everybody's finally studying it and everyone's a coach right so everyone's with air quotes right, so finding someone who understands it. Yeah, it gets my goat when people I get it and I'm like well, where did you get certified? And they're like what do you mean? ⁣ ⁣ 20:37 - Hilary Russo (Host)⁣ Or even beyond the certification. It's not just taking a weekend class and suddenly you've got something after your name. It really is understanding, because you can do more damage than good. So, if I were to refer somebody who needed support in the area of perimenopause or menopause also, fitness, because let's not forget how well versed you are in that I mean this, we you and I met during our journey with daily burn, but you were already in the fitness world. You've worked with other fitness companies afterwards as somebody that's had a pretty high position as well. Yeah, you understand this. So, putting those things together, if I were to get a question about this and it's outside my scope of practice right, having people like you are important, you know and you're right. ⁣ ⁣ 21:25 - Erika Shannon-Hathaway (Guest)⁣ It builds, it takes a village you know it does, and I operate from a place of incredibly high integrity. I learned that early on in my career that you have to put your money where your mouth is. You have to do what you say you're going to do, and when you have other people's health and wellness in your hands, in the palm of your hand, it is your responsibility to make sure you are fully accredited, because health is too valuable to mess around with, and I want to help people in the purest way, want to help people in the purest way. Having said that, the thing we do as a coach is everybody comes with a different set of symptoms. Everybody comes with a different experience, with a different panel of blood work and hormone levels, at a different stage of life, with different needs and wants, and so, as a coach, I coach to what's probable and not what's possible, and it's very, very much. ⁣ ⁣ 22:31⁣ I am your tour guide, but it's very much up to you to do the work. I'm not going to prescribe you. Yeah, I'm not going to do what I wanted my coach to do back in the day. I wouldn't say like, give me a magic vitamin and it's going to go away. No, we make commitments to do work. We make a plan, we see what's probable, we see what's most likely, what you're most likely to succeed at doing, based on what your values are based on what your values are, not mine, and then we try stuff out. ⁣ ⁣ 23:03 - Hilary Russo (Host)⁣ Right. We call it bio bio individuality in the world of integrative nutrition, which is another great program for certification. But when I was going through the Institute for integrative nutrition, they coined this term. Bio individuality, yeah, which means every person is different, even if we are the same age, same gender, different Even if we are the same age, same gender, same life experiences. Your vehicle, this temple of yours that no one else owns, is operating a little differently. ⁣ ⁣ 23:31 - Erika Shannon-Hathaway (Guest)⁣ Absolutely. Even if our hormone numbers are the same, our bodies operate differently. ⁣ ⁣ 23:40 - Hilary Russo (Host)⁣ Yeah, and it's really meeting people where they're at with their needs, not what you think. Oh, you're this age, you're this gender, this is what you need and it's not cookie cutter. I get that I get asked that a lot as a practitioner, especially working on the mental health side. How does your session go? And I'm like your session with me today can be different from the one next week can be different from the as it should as it should. ⁣ ⁣ 24:04⁣ So there's no cookie cutter. You know there might be a process, but understanding who is before you and how you're showing up for them, you would want that to be the same as somebody showing up for you. That's how I treat it. Yeah, yeah. ⁣ ⁣ 24:18 - Erika Shannon-Hathaway (Guest)⁣ Our job is to ask a lot of questions to figure out what's really important to people. Everybody I work with goes through an exercise creating their menopause vision statement, and it starts with really evaluating what's important to you as you age and how we're gonna keep you optimized for what's really important to you as you age. And that's how I start. So sometimes I'll start with nutrition, sometimes I'll start with exercise, sometimes I'll start with nutrition, sometimes I'll start with exercise, sometimes I'll start with sleep. You know, it just depends on what they need first, and then we keep knocking, knocking it out, and that's just how we work. But there's no so far in my practice. No two people need the same thing at the same time. ⁣ ⁣ 25:01 - Hilary Russo (Host)⁣ Yeah, it's constant work too, because keeping up with our clients and making sure you're supporting them on their needs and being that guide for what they need, compared to someone else. But what's beautiful and I want to mention this because this is a good place to mention this you do have this incredible and, oh my gosh, this girl loves play on words, so I love this. You have your menaarty, yes, and I want to talk about that because it's very similar. You and I are so, so similar in a lot of ways, but still different by individuality. I have the you know the the monthly Havening happy hours. You have something called a menoparty, which is every two weeks. Let's talk about that so that people know there is support if they're not able to work with you one-on-one. ⁣ ⁣ 25:47 - Erika Shannon-Hathaway (Guest)⁣ Yes, oh, do. I love the menoparties. So the menoparties are a free Zoom online party. They're at eight o'clock at night every other Tuesday usually, and sometimes I have special guests on. So last week I had Dr Liz McGinley on, who is a pelvic health specialist and a chiropractic sports physician, and we talked all about what happens to our joints, tendons and pelvic region as we go through menopause and she was incredible. ⁣ ⁣ 26:21⁣ Sometimes we have what I call an all skate where I do flash coaching. So everybody comes on, we wear our pajamas, we have our little. I have like hoodies that say ain't no party like a meadow party. I wear that and we just show up and build community around this phase of life, which is so vital, and we have such a good time. We laugh really hard and I record them and if you can't make it live, I send it out the next day. ⁣ ⁣ 26:50⁣ But it's just a really wonderful place to meet other women who are in a similar situation to get a little bit of information about how to handle certain things that that someone else might be getting coached on but you're also identifying with as well, and I have made sure every single session is free. No strings attached. There's no, you know you don't have to buy anything to get it, it's just you sign up and you are invited, and you're always invited and you will forever and ever be invited and we just laugh a lot and sometimes it goes into we talk about sex, we talk about sleep, we talk about stress, we talk about family drama, we talk about our kids and our parents and we talk about dry eyes and ringing ears and palpitations and incontinence and peeing when you're doing jumping jacks and like thousands and thousands of things. But it's so much fun and always free and I it's really important to me because I I really believe that putting a paywall behind vital information, I have a problem with that and, of course, I need to do it for certain offerings of mine, because I do need to make a living. ⁣ ⁣ 28:07⁣ But, um, so right now, the options are the. I always want to have a free option, so the free option is the meadow parties, which are great fun, and then I have um, a coaching program that I am launching very soon. That is, we. It's a group coaching, so it's a monthly fee and you get group coaching every single month and you get access to my online community and we talk there all the time and share recipes and stories and support each other, and it's really lovely. And then, of course, I do my one-on-one as well. ⁣ ⁣ 28:37 - Hilary Russo (Host)⁣ Love it, lots of different tiers, the fact that you're offering something for free. And I feel the same way because I've had people mentioned to me like, why aren't you charging for this? I'm like because I have other ways to to provide myself with income from people working with me one on one. This is an opportunity because it is a right. This is a human right that every person should have access to to some degree. ⁣ ⁣ 29:08⁣ Obviously, coaching someone one-on-one in a group experience can be difficult anyway but, you want to have more of a possibility for people to share and connect and know that they're not going through this alone. They're not alone in this battle. So, and making it fun talking about menopause, talking about mental health, whatever it might be, is what breaks down the barriers that have been there for so long, probably the barriers that we went through as Gen Xers and before you know, generations before the silent generation. So I love this. I love that you love the name more than anything. ⁣ ⁣ 29:50 - Erika Shannon-Hathaway (Guest)⁣ I love it and we're going to put all this in there. We're going to have links in the. ⁣ ⁣ 29:52 - Hilary Russo (Host)⁣ yes, we're going to put the links to Erika's one on one sessions, as well as the mental parties, just so you can get in touch with her. We're going to have that available to you in the podcast notes so that you can get yourself on the party right. Get right, baby, get right with me. ⁣ ⁣ 30:07 - Erika Shannon-Hathaway (Guest)⁣ So what I want to do? ⁣ ⁣ 30:08 - Hilary Russo (Host)⁣ we got a lot of questions that came in and as recent as I was just at my trainer and there were a bunch of girls asking me questions, I'm like let me write it down. Some of them overlap because they are mainly the same questions that a lot of us have, but some are a little more specific. So let's just go to the questions. You ready for it? I'm ready. All right, let's do this. This is actually from Christine. She's from Michigan and she did ask yeah, that's your. You know right, I went to Michigan, you did go to Michigan. So Christine from Michigan says what sort of exercise is best when you're in menopause, or is it that any kind of exercise is good as long as you're doing something? Very good question, Christine, Great question. ⁣ ⁣ 30:53 - Erika Shannon-Hathaway (Guest)⁣ You want to try for 150 minutes of exercise per week. You want to get in a good amount of cardio, but not high intensity anaerobic cardio. You want to stay in that zone two, zone three moment. So think power walking, put on a weighted vest and take a walk. Go, walk on an incline so that you get your heart rate up. ⁣ ⁣ 31:15⁣ I do a special strength training in my program, move and Win, which is a little movement platform that I have and that all of my clients get for free, called Peripheral Heart Action. And Peripheral Heart Action is strength training, but it is formatted in a way that you alternate exercises between lower body and upper body, with no breaks in between, so that your heart rate stays up, because what you're doing is you're drawing blood flow to your upper body and then to your lower body and then back, and it goes and goes like that. So it actually keeps your heart rate elevated and therefore provides great metabolic value because you're burning calories longer throughout the day. So those are your cardio options, and then strength training. Pick up the heavy weights. Those are your cardio options, and then strength training. Pick up the heavy weights. ⁣ ⁣ 32:06⁣ You're going to want to really strength train, because as we lose estrogen, we lose lean muscle mass, we lose bone density and that increases our likelihood in our postmenopausal life for coronary disease, diabetes, high cholesterol, injury in falls and fractures, osteopenia and osteoporosis. So you really, really want to just intensify your strength training. Pick up the weights. If you don't know how to pick up the weights, hit me up, I'll help you. It doesn't have to be fancy, you don't need fancy equipment, but integrating strength training into your life. ⁣ ⁣ 32:45⁣ I would say three times a week if you can is so valuable and get a little plyo in there for bone density. Yeah, Whether it's little box jumps or just taking sometimes on my stairs right here, I'll just do step up and jump back down, step up and jump back down just to get a little bit of that impact in. It makes a big difference in maintaining bone density. ⁣ ⁣ 33:10 - Hilary Russo (Host)⁣ And if you have a difficult time jumping, you can do it with just a step up, step down right, absolutely. ⁣ ⁣ 33:17⁣ You don't want to get any injury. That's really important and that comes up a lot. The osteoporosis, obviously. While we are recording this, we've been talking a lot about women's health, women's history month in March and the fact that you know we just had heart health month and women are the highest number that is prone to getting heart disease and cardiac health is very important for women. So I love this question because you went even deeper. So, take note of this, Christine, and those listening Good luck. ⁣ ⁣ 33:52⁣ Yes, she's on the journey and she's in a couple of our other groups that we're in, so I know that she works out, so she's stepping it up a little bit. Great question, christine. We got one that just came in, so I'm actually going to the book of face. I'm going to be reading this like just this is a cold read, like back from our theater. ⁣ ⁣ 34:11 - Erika Shannon-Hathaway (Guest)⁣ Okay, you're an expert, you're going to crush it. ⁣ ⁣ 34:15 - Hilary Russo (Host)⁣ Oh, my gosh, I don't know about that. All right, sarah, she has a question about sleep. That's why I'm doing this question, because it's so, so important. Every trainer that I've ever followed exclaims that the benefits of good sleep, the importance of sleep to a good workout, and she says she agrees. However, hot flashes and night sweats are the antithesis of a good night's rest. I'll hear you, girl how do I get a good night's sleep when I'm constantly getting up hour by hour with hot flashes and night sweats? Oh, that is a good question's. Sleep when I'm constantly getting up hour by hour with hot flashes and night sweats? Ooh, that is a good question, sarah, really good question. ⁣ ⁣ 34:48 - Erika Shannon-Hathaway (Guest)⁣ Yes, this is a multifaceted question. First of all, thank you for sharing about your sleep struggles. You are not alone. This is a major, major issue. Vasomotor symptoms go haywire during perimenopause and menopause, and so the first thing we would want to do is try to reduce the likelihood of your hot flashes, and so to do that, you take a multifaceted approach, with good nutrition, talking to your healthcare provider to see if you are a good candidate for hormone replacement therapy, because the best way to treat those symptoms is with HRT, if it is something that you're interested in doing. There are some medications that can make hot flashes worse. There are some foods and drinks that can make hot flashes worse Alcohol, I'm looking at you. So if you, unfortunately, alcohol makes hot flashes so much worse. ⁣ ⁣ 35:55⁣ Sugar makes hot flashes so much worse, and eating late meals. You want to increase your protein. You want to increase your fiber in your diet. Make sure that you have a really nice, balanced diet and try to mitigate stress by setting your sleep schedule. Also, lower the temperature in your bedroom. Lower the temperature in your bedroom, sleep naked or with a little tank top on, take your sheets off and give yourself a fan. You know there are lots of ways to prop yourself in a way that the hot flashes go away. But lowering your stress level, getting rid of sugar and alcohol and inflammatory foods, hrt that's going to get ridT that's going to help you alleviate your hot flashes. Without knowing more about your history or all of those things. This is a blanket statement and obviously regular exercise will help with your hot flashes as well. ⁣ ⁣ 37:00⁣ From a sleep perspective, my question would be do you go to sleep and wake up at the same time every day? ⁣ ⁣ 37:08⁣ And, if not, how can you adjust your lifestyle so that you can start that process? ⁣ ⁣ 37:14⁣ And the reason why I ask is because there are other hormones at play here the hormones melatonin and cortisol. ⁣ ⁣ 37:23⁣ High cortisol can cause more hot flashes If you are not sleeping, going to bed and waking up at the same time every day, your cortisol and your melatonin are going to be a little bit skewed. So, if you want so, when we go to sleep, our melatonin gets high, our cortisol gets low. When we wake up, our melatonin is low. Our cortisol should be at the highest point of the whole day when we wake up, and that's why sometimes when we do a hormone panel, we want to do it first thing in the morning so we can test our cortisol right when we wake up. So if we are eating late, if we are watching stressful television shows right up until we go to sleep, if we are having excited conversations, if we are drinking alcohol, if we are out partying or just engaging in a stress-inducing state working out at night, even our cortisol stays high longer and our melatonin doesn't kick in until later, and that will mess with your sleep schedule. You want to really tune into your circadian rhythms here, because that's going to help your hormones regulate. ⁣ ⁣ 38:35 - Hilary Russo (Host)⁣ Yeah, I love that you're bringing that up. ⁣ ⁣ 38:36 - Erika Shannon-Hathaway (Guest)⁣ Yeah, everything is related. So, to increase your melatonin production at night, dim all the lights in your house. If you're going to watch TV or look at social media, try not to do it at least an hour before bed. If you do, use blue light blockers and try to regulate the type of content that you're consuming right before you go to sleep and then try to wake up at the same time every day so that your body gets into this rhythm where cortisol is happening. And, if you can, try to delay drinking coffee for an hour after you wake up so that your natural cortisol kicks in before you stimulate with caffeine. ⁣ ⁣ 39:17 - Hilary Russo (Host)⁣ That is so important, everything you just said, and it's going above and beyond. And look, I'm a coffee drinker. I try to get away from it, but the caffeine will kick in. I have to know when to stop it, because I feel the change in my body when I have the caffeine and you know also, I'm going to throw this in there While you're listening to this episode. Afterwards, after you have this amazing conversation that you're tuning into with myself and Erika, check out episode 140, because I did an entire episode on sleep within the sleep expert, Mollie Eastman, on episode 140. ⁣ ⁣ 39:52⁣ So tune into this. That's what I'm talking about. We're all in this collective together and it's giving you really valuable information that you can share. Because what made me think about that, Erika, is that you touched on the lights in the home. Yeah, Because we, naturally we have all these bright lights in our home and it doesn't allow us to come down Put a dimmer everywhere. Yeah or the red lights or the blue lights, something that looks like sundown, is so important. I'm telling you it makes a difference with sleep. ⁣ ⁣ 40:17 - Erika Shannon-Hathaway (Guest)⁣ It really does, because your body recognizes it as it's time to get ready to go to sleep now, that's correct. ⁣ ⁣ 40:23 - Hilary Russo (Host)⁣ So anyway, sarah, great question. Sarah's from Washington State. I love when we have people all over the country and the world Appreciate that question. All right, we're going back home here. We're coming back to Joycey. This is from Jenny. Okay, hi. Jenny Jenny puts a little humor in her stuff. I know Jenny very well. Is it true that even after you go through menopause for 12 months or you go through 12 months with no period, rather you can still experience menopause symptoms like hot flashes? ⁣ ⁣ 40:53 - Erika Shannon-Hathaway (Guest)⁣ Absolutely. You can have symptoms of menopause for up to 10 years before and 10 years after. 10 years before and 10 years after. Menopause is defined as one day, yeah, so menopause is marked when you go 365 days without a period. Once that day passes, you are post-menopause and your symptoms can last well into your 60s. ⁣ ⁣ 41:18 - Hilary Russo (Host)⁣ She's going to love the answer to that question. I'm very sorry to let you know, because she followed up. ⁣ ⁣ 41:24 - Erika Shannon-Hathaway (Guest)⁣ Perimenopause can last 10 years. Yeah yeah, I still cycle regularly, but my perimenopause symptoms are real life honey. And my estrogen levels are low. My testosterone levels are low. I have no progesterone, but yet somehow I'm still. My body temperature is going up and down, so I know I'm cycling. So, because I don't get a period anymore. Tmi I had an endometrial ablation in 2019. So it's glorious. I haven't had a period since then. ⁣ ⁣ 41:53 - Hilary Russo (Host)⁣ Again, it goes back to the vehicle. Understanding your vehicle. Do I have oil and gas in this vehicle? What's going on? I have not had and TMI we can share here. That's what this is all about. ⁣ ⁣ 42:02⁣ Sure we can share. And, by the way, Jenny had a little humor to that, because there is humor in the healing, and she said I definitely want to sell my uterus ASAP because I'm done Girl, I get it. She's like I get it. But understanding your body and being able to befriend it and understand what you're going through and it's, you know, it's a process I have not had one in two years. So, like at that one year point, I'm like, oh, is this it? Like, are you there? God, it's me, Hillary, Full circle moment. I keep trying to find Margaret but she's been so busy. So you know, understanding yourself is really important. So, Jenny, listen, I hope that answers some of your questions. You know, you know understanding yourself is really important. So, Jenny, listen, I hope that answers some of your questions. You know you got me, you got the community and just keep listening to your body, you know please don't sell your uterus on eBay. ⁣ ⁣ 42:51 - Erika Shannon-Hathaway (Guest)⁣ Yeah, I mean I could say something like quasi serious about the idea of like wanting to sell your uterus on eBay. Mine's for sale. No, I'm just kidding. Idea of like wanting to sell your uterus on eBay. Mine's for sale no, I'm just kidding. If I could say something serious. ⁣ ⁣ 43:10⁣ It reminded me that in this period of life, there is a lot of grief. Yeah, oh yeah. And because, yes, we do. We feel like our bodies have abandoned us. We feel like our bodies have turned against us. We are mourning that our bodies are not operating the way that they used to. We are mourning that we can't keep not operating the way that they used to. We are mourning that we can't keep weight off the way that we used to, or that our sex drive isn't what it used to be, or that our skin is dry, or that our eyesight is going, or that our hair is thinning. We are grieving that we are past our reproductive years. We are grieving a lot of things, and so it's really important to acknowledge that. Like yeah, we joke about. Like, yeah, I want to say I'm done, like somebody just come in and take it all, but careful, what you wish for, right? ⁣ ⁣ 43:52 - Hilary Russo (Host)⁣ Because that's such a good point, Erika. And it is grief, it is loss, and when we really show up for ourselves and realize this is a process of what we're going through and you even mentioned it like really understanding this beautiful process of aging, there's going to be bumps and bruises, just like there are in every stage, every decade of our lives. But the grief of not being able to have children I hear that one a lot in session, a lot in session, you know, or just even if you didn't want children or have children, which I didn't it's the idea that biologically I can't, it's something being taken from us and so, yeah, looking at it as grief is something that allows us to show up for ourselves. ⁣ ⁣ 44:41 - Erika Shannon-Hathaway (Guest)⁣ And for many women in this phase, in this age, we have kids that are leaving the nest, so that's another piece of grief, because then the child is gone, your main focus for the last 18 years is gone and all of a sudden you're like, well now I'm all washed up, like what am I gonna do now? And that's where we really have an opportunity to lean into the newness of this phase of our life and the possibility and really lean into that persona of being this wise, wonderful, full woman who, or person with ovaries. We don't want to discount our lovely and wonderful trans friends. We want to be really able to be grateful for this transition, and that is really hard sometimes. ⁣ ⁣ 45:37⁣ So that's another one of my really big goals is to help people embrace and love a post-menopausal life. ⁣ ⁣ 45:47 - Hilary Russo (Host)⁣ Yeah, yeah, and you know you hit the nail on the head. It makes me think a little bit about my hug it out method, which is about, in the healing, you have to have the humor, you have to be able to understand what you're going through personally and have gratitude for self, the H-U-G and once you have that, you're able to better show up for yourself, better show up for others. So just hold space for yourself, my friends. You know this is a beautiful process that we're going through together or have been through or will go through. Or you know somebody. Like I said at the the beginning of this, this conversation, we'll know somebody who is going through it. So, even if it isn't your journey, somebody is going through it that you know. So show up for them. Trauma to triumph Trauma to triumph, girl. ⁣ ⁣ 46:35⁣ You know it All right, we have one more question. Thank you for that question too, jenny, and just for us going further into it. Yeah, lily in California. Oh girl, oh girl. You and I were just talking about this. Erika Brain fog, it's my battle. That's all she wrote. She wrote brain fog is my battle. What the heck can I do? ⁣ ⁣ 46:56 - Erika Shannon-Hathaway (Guest)⁣ Oh God, Brain fog is the worst. Brain fog is the worst. I'm experiencing a lot of brain fog today actually, and I told Hilary before we went live. I'm really afraid that I'm going to lose my train of thought and that my brain is going to like exit the building. ⁣ ⁣ 47:14 - Hilary Russo (Host)⁣ This is the conversation, because you think you're alone in it and I have conversations with my boyfriend all the time. I'm forgetting everything and you start thinking like, is this early onset Alzheimer's? What's wrong with me? And we start saying things like what's wrong with me? That's got the kibosh on that right. So share your thoughts on this question. ⁣ ⁣ 47:34 - Erika Shannon-Hathaway (Guest)⁣ Number one is sleep. I know personally I can talk about me because I am in my body right now and I am experiencing what you're talking about. So I know that this weekend I lost a lot of sleep. We had plans on Friday night where we were out late. Saturday night I went to a friend's house and came home later than I usually would. ⁣ ⁣ 47:52⁣ I've had a little bit of high-functioning anxiety the last few weeks because of some family stuff going on and I know it has deeply affected my sleep. And when I don't get good sleep and I don't get my regular exercise, my brain fog is much, much worse. And so I would say sleep and I would say stop multitasking. We as women think that we can and should be multitasking all of the time. Multitasking does us no favors. So if you combine like really regiment your sleep, try to get that quality sleep. ⁣ ⁣ 48:33⁣ I take magnesium glycinate before bed every night and I also take I drink tart cherry juice before I go to bed which has natural occurring melatonin from tryptophan in it and it helps me sleep. Um, I'm just sharing what I do. Obviously I'm not. I don't prescribe these things, but if it works for me, it might work for you. Um, but but the when I try to multitask, just turn off your phone, don't go on social media. Don't get that like monkey brain situation going on. It's not going to help you right now. Go get some fresh air, take a walk, get the blood flowing in your body and get some sleep. That's, for me, what helps me almost immediately. ⁣ ⁣ 49:15 - Hilary Russo (Host)⁣ That's really good. So what is? You take magnesium, not just magnesium. You're taking magnesium, yeah, so we'll. We'll add that, just so people have that in the notes and they can do with what they want. But you know another way and I'll just share this too do a few moments of Havening, like sit there, lie in your bed, do a little Havening. I actually have a video on hormones and hot flashes for Havening, but I'm going to do one on sleep because this is this is a big topic and I'll I have a hard time sleeping. ⁣ ⁣ 49:45⁣ I have sleep apnea, so I have to settle my mind and stepping away, like you said, from technology even keeping it out of the room is a big thing but just sitting there and like giving yourself two minutes just to self-soothe could put your brain in that Delta wave state, which is sleep state so you know you want to get into that subconscious mind, but be in the subconscious in a positive, because then your brain starts racing right. ⁣ ⁣ 50:11 - Erika Shannon-Hathaway (Guest)⁣ Yeah, I actually took my digital clock out of my room smart a month ago because, I was having anxiety knowing how many minutes I was awake in the middle of the night. I was like counting minutes. I was like it's been 46 minutes, I am still awake. Why am I still awake? Why am I thinking? Nothing that you're thinking about in the middle of the night is productive. ⁣ ⁣ 50:32⁣ And it's not real. All the anxiety, it's not real. It's like there's nothing that's sensical about what you're thinking about, what you're spinning about in the middle of the night and you can't do anything about it anyway, right, and I tell myself this. So, tools that I use to get back to sleep, just while we're talking about it tapping I do a lot of tapping and if you don't know about tapping EFT tapping it's amazing and I think of it as like an outside in, just like havening. ⁣ ⁣ 51:03 - Hilary Russo (Host)⁣ Tapping and havening are the same in that they're both psychosensory approaches. Right, you don't put your mind to it. ⁣ ⁣ 51:07 - Erika Shannon-Hathaway (Guest)⁣ It's not like meditation, where you're like clear your mind. It's like I'm going to tap here, I'm going to tap here, I'm going to tap here and here, and here and here and here, and it's going to regulate your nervous system, just like havening. I'm going to touch my hands, I'm going to touch my face, I'm going to give myself a little something and it's going to soothe myself like self-soothing tactics. Yes, and I also listen to sleep hypnosis. ⁣ ⁣ 51:34 - Hilary Russo (Host)⁣ Yes, we talked about that when we were chit-chatting. Hypnosis is great. I'm a certified hypnotherapist and it's been helpful for me to learn from well again like the certification right. But going even deeper and listening to there's so much content out there. My friends on YouTube, find the ones that are legit and tap into it because it can actually really be helpful. ⁣ ⁣ 51:59 - Erika Shannon-Hathaway (Guest)⁣ the sleep hypnosis yes, yes, just make sure you bookmark them so you don't have to go searching YouTube at 2 o'clock in the morning, because that's not going to help you, because then your brain is in a hole. ⁣ ⁣ 52:09 - Hilary Russo (Host)⁣ Yeah, that's actually really good. I use the. ⁣ ⁣ 52:11 - Erika Shannon-Hathaway (Guest)⁣ Aura app A-U-R-A. They have great sleep hypnosis. ⁣ ⁣ 52:15 - Hilary Russo (Host)⁣ Great Love that, all right. Well, those are our questions. Let me check to see if we got any others, because we got to play a little game real quick. I want to just. I like these last minute folks that send their questions. We'll check real quick. Doesn't look like we got any more, because you answered some of the questions, uh-oh. No, I take that back. ⁣ ⁣ 52:35 - Erika Shannon-Hathaway (Guest)⁣ We have one more question and I'm going to get them in, if I can, let's see. ⁣ ⁣ 52:39 - Hilary Russo (Host)⁣ This is from Wendy. And okay, good question, wendy. Wendy said is it possible to lose weight when you're in perimenopause? Haven't changed my diet and workouts, but managed to pack on some weight and I cannot lose it now. Wendy, my dear, let's see what Erika has to say. ⁣ ⁣ 52:57 - Erika Shannon-Hathaway (Guest)⁣ I have a lot to say about this. First of all, I would want to know, as your coach, what did you do to change your diet? Restrictive eating is not your friend in perimenopause, because you need more than you think you do and you need to really up your protein and your fiber. Protein and fiber. For women. We're going 25 grams of fiber per day at least and protein you want to get 20 to 30 grams of protein per meal. ⁣ ⁣ 53:27⁣ You want to eat. You want to eat, eat, eat, eat, eat all the good things. Stop counting calories. Stop counting calories. You just want to eat more protein and fiber. Um, what? ⁣ ⁣ 53:40 - Hilary Russo (Host)⁣ was the other part At least a hundred, a hundred grams of protein a day. Again, just had this conversation too. And what did you say? 25 grams of fiber, right? ⁣ ⁣ 53:49 - Erika Shannon-Hathaway (Guest)⁣ For women? Yeah, at least 25. That's a really good question. ⁣ ⁣ 53:52 - Hilary Russo (Host)⁣ Wendy, thank you for asking that. That just popped in. ⁣ ⁣ 53:56 - Erika Shannon-Hathaway (Guest)⁣ So I'm glad we were able to-. ⁣ ⁣ 53:57 - Hilary Russo (Host)⁣ There was another part of that question. Oh, let me go back and check real quick. So Wendy said that she hasn't been able. She's been packing on the weight how I can't lose it now? ⁣ ⁣ 54:07 - Erika Shannon-Hathaway (Guest)⁣ yeah, it's just a statement she hasn't changed her diet or workouts so the loss of estrogen causes a redistribution of weight in the body and the accumulation of visceral fat which is around the abdominal area. So the belly fat situation, definitely without changing anything, can can come upon you in menopause or perimenopause, very suddenly actually, and so that's why, with the visceral fat, we have to incorporate the nutrition piece, because visceral fat does not perform the way that subcutaneous fat performs, so subcutaneous fat is easier to gain and lose. Visceral fat is really persnickety and it really depends on what you eat, what you eat and what you do not eat. So you want to avoid inflammatory foods. You want to avoid sugar and alcohol, if you can, added sugars. You want to just pack your day with whole foods and good quality food not processed, and you want to exercise in that zone too. That is going to help you lose weight. ⁣ ⁣ 55:29⁣ But all of the high intensity HIIT workouts, all the crazy indoor cycling, all the anaerobic workouts that we used to do in our 20s and 30s, it's not going to serve you now because that just makes your cortisol high and it's not going to give you the recovery that you need. So it all feeds into the same. But diet and exercise are huge. Stop dieting, stop counting calories. And we grew up I mean, I'm Gen X we grew up with this restrictive diet mentality of you have to count calories, you can only have 2,000 calories a day and then we overexercise to compensate. None of that is going to work for you now. We have to completely reprogram our minds to live differently in these bodies, because these are different bodies than they were in our 20s and 30s. ⁣ ⁣ 56:21 - Hilary Russo (Host)⁣ Yeah, wendy, I get you. I was a kid that went to well, we called it fat camp, which is just putting shame on us right there. But I went to a camp that was counting calories and making sure it's calories in, calories out. Get this amount. You can't work out like you did when you were 13 or 14 or 15 or even 20. Just the movement, like Erika said, the 150 minutes a week, that's 30 minutes a day, five days a week. Right, doing the weight bearing, exercise and really be mindful of the amount of protein. Actually just have as much protein as possible. ⁣ ⁣ 56:58 - Erika Shannon-Hathaway (Guest)⁣ You know I mean really, there's really no limit. As much protein as you possibly can. ⁣ ⁣ 57:02 - Hilary Russo (Host)⁣ There's just so much that your body will absorb and process. But if you go over, you're fine with that. And then getting that good source of fiber because, again, taking care of our heart, heart health, is really important as well. So these little tips will be helpful for you. Wendy, you are supported, know that you can. Uh, you can find support. You got it, girl. So those are some great questions, and thank you to everybody that submitted. Now let's play a little game with Erika. ⁣ ⁣ 57:28 - Erika Shannon-Hathaway (Guest)⁣ Oh dear. ⁣ ⁣ 57:28 - Hilary Russo (Host)⁣ All right, as we close things out, Hilary loves to do a game called Rapid Fire, where, I ask you, I actually mention a word that you brought up during this conversation and you come back with the first word that comes to mind. Oh shit Okay Love it there's so many times. I think it would be better to do this at the beginning. ⁣ ⁣ 57:45⁣ but no, no, let's close it on a high note here Just the first word that comes to mind, first word that comes to mind. I will throw out some words that you have said. Just come back with the first word, like boom, boom, boom. Let's do it. And I know this is going to be really great, because you have brain fog. You have brain fog, all right, here we go. Hormones Complicated Sleep. ⁣ ⁣ 58:09 - Erika Shannon-Hathaway (Guest)⁣ Essential. ⁣ ⁣ 58:09 - Hilary Russo (Host)⁣ Period Sucks, menopause, long haul, self-care, self-care, you said Necessary, it's one word, it's hyphenated. ⁣ ⁣ 58:25 - Erika Shannon-Hathaway (Guest)⁣ Sugar Inlimited qualities. That's more than one word. ⁣ ⁣ 58:30 - Hilary Russo (Host)⁣ That's okay, that's okay. No judgment Sorry, inlimited quantities Fine. We'll put hyphens in between. It yeah, midlife. ⁣ ⁣ 58:40 - Erika Shannon-Hathaway (Guest)⁣ Privilege Fitness. Cornerstone Brain fog Sucks. ⁣ ⁣ 58:51 - Hilary Russo (Host)⁣ Scary. Brain fog is scary. It is a little scary, but again, understanding where you're coming from helps right and woman Powerful. Yeah, I had to end it on a high note. Look, we're going through stuff ladies and those who identify as tuning in we're going through stuff, guys. And those who identify as and are tuning in we're going through stuff, so we are going to support each other. ⁣ ⁣ 59:17⁣ Yeah, we're not alone in the battle, you know, and this is a part of life and change, and it's not always pretty, but understanding yourself is what empowers you right and finding the glimmers in it, finding the humor, finding the community and the camaraderie. Yeah, and attending a menoparty and coming to a menoparty. Again we're going to put everything in the link of the podcast notes, but I want to give you a moment, Erika, to share a final note. What are your final thoughts with those tuning into HIListically Speaking? ⁣ ⁣ 59:52 - Erika Shannon-Hathaway (Guest)⁣ Well, first of all, thank you, Hilary, for having me. It is just so great to see you and I love what you're doing with your podcast. I think it's so important. Thank you with your podcast. I think it's so important and it's such great. Quality, quality content, quality, everything. So thank you for letting me be a part of it. I think, as a closing, I would just say hang in there. You are not alone. There are resources out there for you. All of your feelings are real and valid and all of your symptoms are real, and while we might not be able to fully alleviate them all, and while we will never be able to go back to what we were, we are all able to become something so much wiser and live a full and gratifying and beautiful life in menopause. ⁣ ⁣ 01:00:46 - Hilary Russo (Host)⁣ Beautiful Love that. What a beautiful share. Thanks, Erika, this has been great. ⁣ ⁣ 01:00:51⁣ Love you dearly, I'm so glad that you're on this journey, and I don't just mean the menopause journey, I mean the journey of supporting yourself and others. So it's great having you. Thanks for being here. Thank you, okay, sunshines, your questions have been answered. And listen if you want to take it a step further. ⁣ ⁣ 01:01:09⁣ There is no time like the present to check out one of Erika's mental parties. They are free. They happen every other week. It's a chance to come together as a community and talk about some of these topics. So I would say, check the links in the podcast notes of this episode to find out more about the mental parties, how to work with Erika one-on-one or even just connect with her on social media or her website and listen. ⁣ ⁣ 01:01:31⁣ We also talked about the importance of self-care, did we not? And one of the things that I have actually created was how to do self-havening for hot flashes and those hormones. I did this a while back, but I'm going to put a link to that in the podcast notes of this episode as well, so that you can follow along on a guided havening experience with yours truly and give it a try and listen. If you found this episode helpful, do me a solid, leave a rating, a review, wherever you do your listening, whether it's on Apple Podcasts, spotify Podcasts or even on YouTube or any of the other platforms that we are on, which we are on all of them and leave a message because make sure you're also downloading and subscribing, because then that allows others to find this episode or this podcast in general, and it's paying it forward. So do yourself a favor, do others favor and do me a favor. ⁣ ⁣ 01:02:22⁣ HIListically Speaking is edited by 2Market Media with music by Lipbone Redding and listened to by you. So thank you for joining me for this party every week and finding more ways to turn your traumas into triumphs and be kind to your mind. It doesn't go unnoticed. On that

This Episode features Camille DePutter a storytelling specialist who helps leaders in the health & fitness industry communicate their big ideas so that they can grow their reputation, recognition, and impact.Acting as a trusted advisor and creative collaborator, Camille helps her clients express their knowledge, thoughts, and ideas in an effective and authentic way. Her services include strategic thought leadership campaigns, communications partnerships, and co-writing game-changing, award-winning books and certifications.Camille's client list includes John Berardi and Precision Nutrition; Molly Galbraith and Girls Gone Strong; Jon Goodman and the Online Trainer Academy; Gold Medalist Steve Mesler; Nicole Carroll, CrossFit's Nicole Carroll; and many more.Camille is also the host of the Storytelling with Heart podcast, and the author of two books including “Share Your Story: A Workbook”. She lives in Toronto with her husband Matt and their Bengal cat, Iggy. You can find her at camilledeputter.com. If you liked this EP, please take the time to rate and comment, share with a friend, and connect with us on social channels IG @Kingopain, TW @BuiltbyScott, LI+FB Scott Livingston. You can find all things LYM at www.LYMLab.com, download your free Life Lab Starter Kit today and get busy living https://lymlab.com/free-lym-lab-starter/Please take the time to visit and connect with our sponsors, they are an essential part of our success:www.MatrixFitness.comwww.VALD.com https://bstrong.training/ - Take advantage of 10% savings and use the coupon code LYMBstrong

Some days it takes all we've got in us to simply check the necessities off of our to do list. It can seem impossible to make time to take care of ourselves as moms. Today's episode is ALL about letting go of our unrealistic expectations and finding small ways to show up as our best selves along this journey. And I have an incredible guest joining me for the conversation! Bre Gachne is a dear friend of mine and one heck of a strong mama. She graduated from the University of Northern Colorado with degrees in psychology, human services, and nutrition. She went on to pursue certifications, including a Precision Nutrition Specialist, pre- and postnatal specialist through both Pronatal Fitness and Girls Gone Strong, and is a 1000 hour yoga teacher and trauma specialist. She goes to battle alongside of me DAILY to find ways to help women, especially other mamas, find their strength, purpose, and joy again. She shares all about her own struggles throughout pregnancy and post-partum, in addition to sharing strategies she uses to continue to make herself a priority and chase her dreams. Bre is the inspiration you need today - I promise! Follow Bre on Instagram! https://www.instagram.com/bregachne_/Love what you hear? Join Bre's Facebook Community! https://m.facebook.com/groups/bregachnefitness/She also provides 1-on-1 coaching here: https://www.trainerize.me/profile/bregachnefitness/Bre.Gachne/Support the showLet's connect on social media! Send me your thoughts to https://www.instagram.com/alanna.hellman/. I'd love to get to know you better! Join the MWO Community: https://www.facebook.com/groups/momsworkingovertimeYou can always find more information at www.momsworkingovertime.com.Thank you so much for listening! Love what you hear? Please share the podcast and leave a review! It means the world to me and helps me reach more moms so I can remind them how amazing they're doing.

This is one of the ONLY times of year that you can enroll in the Unicorn Society. Learn more HERE. It's your last chance to sign up for personal coaching with yours truly, Mark, Pete, and Ben until July 2024. In addition to our coaching for you (and your team!) you get access to our library of on-demand courses, in-person retreats in super cool places, group coaching calls, free admittance to Business for Unicorns live courses, and more. To lock in the very best price and save $2400, apply by Sunday, November 5th. Learn more about Girls Gone Strong's new Menopause Coaching Specialist Certification Learn more about BFU: Learn about the Unicorn Society Pick up a copy of Mark's Book Check out Mark on YouTube Follow us on Instagram

This is one of the ONLY times of year that you can enroll in the Unicorn Society. Learn more HERE. It's your last chance to sign up for personal coaching with yours truly, Mark, Pete, and Ben until July 2024. In addition to our coaching for you (and your team!) you get access to our library of on-demand courses, in-person retreats in super cool places, group coaching calls, free admittance to Business for Unicorns live courses, and more. To lock in the very best price and save $2400, apply by Sunday, November 5th. Learn more about Girls Gone Strong's new Menopause Coaching Specialist Certification Learn more about BFU: Learn about the Unicorn Society Pick up a copy of Mark's Book Check out Mark on YouTube Follow us on Instagram

This EP is a wonderful conversation with Molly Galbraith.  Molly is the co-founder of Girls Gone Strong, and creator of the GGS Academy, the world's first and only Academy providing evidence-based, women-specific Certifications for health and fitness professionals.  Through her industry-leading Academy, she has certified tens of thousands of professionals in over 125 countries, helping them become the go-to coach for women in their gyms and communities. You can find Girls Gone Strong here: https://www.girlsgonestrong.com/If you liked this EP, please take the time to rate and comment, share with a friend, and connect with us on social channels IG @Kingopain, TW @BuiltbyScott, LI+FB Scott Livingston. You can find all things LYM at www.LYMLab.com, download your free Life Lab Starter Kit today and get busy living https://lymlab.com/free-lym-lab-starter/Please take the time to visit and connect with our sponsors, they are an essential part of our success:www.MatrixFitness.comwww.VALD.com https://bstrong.training/ - Take advantage of 10% savings and use the coupon code LYMBstrong

Send us a Text Message."There are no magic muscles."  My favourite quote of the series so far!This is a no holds barred chat about breaking free of exercise and diet dogma and the idea that perhaps, it's  NOT all about the core.  We delve deep and explore those grey areas existing between the 'non-diet' and other more traditional fitness spaces.Nikki Naab-Levy is a strength and nutrition coach with over a decade of experience helping people build strength, move beyond injury, and develop an approach to eating that feels calm, secure and sustainable while aligning with their goals. Her fitness wisdom has been featured in SELF magazine, Women's Health, and Girls Gone Strong.When she's not in the gym, you can find her listening to pop culture podcasts and drinking Coke Zero .  ( Personally I'm a diet coke girl ;)) To connect with Nikki, visit her website NaabLevy.com or hop on her list for actionable nutrition tips, free workouts, and resources to build strength with less pain.  Are you feeling stuck in the 'earn and burn' cycle with your exercise routine, or as summer approaches, are you feeling self-conscious about wearing a swimsuit on the beach? Maybe you just want to stop worrying so much about food or how your body looks.You are not alone and your body is NOT the problem Please reach out if you would like some support. We both have limited slots for Intuitive Eating Coaching, so get in touch with Christine or with Ela.AND if you enjoyed this episode, please share and follow the 'Find Your Strong podcast' and if you have time, write us a short review. It would honestly mean the world. Love to you all, Ela & Christine x

The path to leadership (including thought leadership) is never a straight line.  Have you ever wondered what it really takes to build a business — and a reputation — around the thing you're most passionate about? Are you curious about what the journey to thought leadership looks like for someone else? Have you considered writing a book, creating a course or certification, or dreamed of building a mission-driven business or community?  This episode will give you insight into all of this, through the lens of someone who has done it. Molly Galbraith is the co-founder of Girls Gone Strong (GGS), the world's largest platform providing evidence-based health, fitness, nutrition, pregnancy, and menopause education for women and the health and fitness professionals who work with them—including industry-leading certification programs and coaching. Through her GGS Academy, she has certified thousands of professionals in over 125 countries, helping them become the go-to coach for women in their gyms and communities. She's also the author of “Strong Women Lift Each Other Up,” a book dedicated to helping women create a better life for themselves and a better world for women and girls through lifting women up. I've been working with Molly and GGS for a number of years. I've worked on all of their current certifications including their newly released Menopause Coaching Specialist Certification. And I served as Molly's storytelling partner in her book Strong Women Lift Each Other Up.  In this episode, we give listeners a behind-the-scenes look at what it really takes to make a name for yourself as a thought leader, to become a published author of non-fiction, to create courses and certifications, and to build a business around your passion and your values.  Topics we cover include: Why collaboration is the best kept secret of avid authors and content creators – and why (and how) you should try it for yourself. Why vulnerability is an essential ingredient in becoming a thought leader. How a single blog post kick-started Molly's journey to becoming a global leader, and her words of wisdom for people who are just getting started. The conversation that changed the game for Molly's business and leadership. (Hint: The game-changing question was, “What do we do better than anyone else?”) What's involved in creating a certification product (and the kinds of roles you may need to hire or employ to get it done.) How Molly turned a keynote speech into a bestselling book, and why it was worth all the effort. How to get clear on your personal and professional values. Molly walks us through a three step process, and shows us how to use those values to make decisions in your life and business. Why you should expect judgment and criticism as a leader, and how to prepare yourself for it. Learn more about Molly Galbraith and Girls Gone Strong at https://www.girlsgonestrong.com and check out the GGS Menopause Coaching Specialist Certification at https://go.girlsgonestrong.com/menopause-pre-sale-list2

Your gut health and digestion are the dirty little secret that no one wants to talk about. But it can impact so many aspects of your physical, emotional, and mental health! No one likes to feel constipated, bloated, or gassy. But more than that, as our guest on today's episode explains, the gut is referred to as the second brain because it has just as many nerve endings as we do in the thinking brain in our heads!  Those two areas of our body - although seemingly far apart, are so tightly connected! Jillian Teta brings all the information to this episode. You're going to want to listen twice! Get full show notes and more information here: https://elizabethsherman.com/podcast/118 Jillian Teta Bio Dr. Jillian Sarno Teta is the author of “Natural Solutions for Digestive Health” and the creator of Fix your Digestion. She is best known for her expertise in digestive health and has been working in this field for over ten years. Her website, www.jillianteta.com contains her blog, free programs and training series, and more. A sought out voice in her field, she writes and speaks through several avenues, including The Huffington Post, Parade, Girls Gone Strong, PaleoHacks, Natural Triad, Forsyth Woman, Publisher's Weekly, Pain Pathways, OnFitness, Dr.Oz Online, the Gluten Intolerance Group National Letter, UnderGround Wellness, Wake Up Healthy, It's Your Health, Metabolic Effect, Designs for Health, The Smarter Science of Slim and more. In her free time, Dr. Teta enjoys walks in the woods with her dogs, growing and tending to plants, and cooking delicious things. She received her doctorate in naturopathic medicine from Bastyr University, and received her Bachelor's and Master's degrees from Boston University in Biology and Energy and Environmental Analysis, respectively.

This week on the LBLB podcast, our guest Carli Jo Hobson is about to take y'all busy mommies and daddies to church! Carli Jo is a biz owner, nutrition coach, wife, and mother of 2 who joins us today to share how she balances all the challenges that come with being a busy parent of 2, while still prioritizing her personal health and fitness.Enjoy Episode #11 Balancing & Prioritizing Health/Fitness As A Busy Parent with Carli HobsonDownload Free Workouts From Paragon Training Methods: HereGet Started w/ A Training Program From Paragon Training Methods: HereApply for 1:1 Nutrition Coaching w/ Alex: HereTimestamps:00:00 Carli´s Background02:59 Carli´s Exposure To Living A Healthy Life07:20 Why Carli Joined Paragon Training Methods08:09 The Cost Of A Child (Yikes!)10:41 Life With Children13:10 Carli´s Pregnancy & The Recovery Process18:13 Game Changing Post-Pregnancy Advice20:48 People Judge Mothers!23:14 Being Mindful & Conscious As A New Parent28:02 Nutrition & Marriage31:22 Nutrition Advice For Parenting Young Kids42:18 How Much Money Spends Carli Shopping For Food45:06 What Do Night Outs Looks Like?48:16 Planning Meals For Busy Work Days50:16 Carli´s Social Life (Time For Friends?)52:15 Carli´s Thyroid Issues01:00:00 Access To Doctors When Living In Small Towns01:06:31 Keeping Nutrition A Priority When Work Gets CRAZY!01:08:41 Best Practices For Family Training01:13:58 Body Changes After Having A Second Child1:25:45 Best Accounts To Follow As A MomAwesome Moms to Follow on IG:Kate Lyman: https://www.instagram.com/klnutrition/Jen Fraboni: https://www.instagram.com/docjenfit/Annie Miller: https://www.instagram.com/anniemiller.co/Joelle Samantha: https://www.instagram.com/joellesamantha/Alessandra Scutnik: https://www.instagram.com/alessandrascutnik/Pregnancy/Postpartum Accounts We Love:The Mint Prjct: https://www.instagram.com/themintprjct/The Girls Gone Strong: https://www.instagram.com/thegirlsgonestrong/Brianna Battles: https://www.instagram.com/pregnant.postpartum.athlete/Instagram:LCK - @lauriechristinekingAlex Maclin - @alexqmaclinParagon Training Methods - @paragontrainingmethodsCarli Hobson - @coach.carlijoWebsite Links:LCK - https://lauriechristineking.com/Alex Maclin - https://www.alexmaclin.com/Paragon Training Methods - https://paragontrainingmethods.com/Carli and Beau Photography (Idaho Photo/Video) www.carliandbeau.com 

Some people think physical therapy is all about getting massages. Others might think it's about doing a few exercises. Still others (SADLY!) think it's about getting a hot pack and ultrasound to their knee. Oof!Although my guest, Dr. Julia Rosenthal, and I are both physical therapists, we are not biased in knowing the truth that physical therapy is one of the only therapeutic professions that addresses physical and mental resilience, mindfulness, capacity building, trauma, pain management, and lasting changes to quality of life without the use of any kind of pill or invasive technique.Dr. Julia Rosenthal is a pelvic floor and orthopedic physical therapist and founder of Empower Physical Therapy in DUMBO, NYC. In our discussion today, we touch on how important it is to show our patients how strong they really are and how moving is safe since everything we do as physical therapists affects the nervous system. Julia helps people build habits, and movement habits promote longevity. She also bridges the gap between strength/fitness and pelvic PT. Julia has extensive clinical experience in treating people with both orthopedic and pelvic conditions in a variety of settings including multiple outpatient physical therapy practices in New York City, backstage on Broadway, and with multiple professional dance companies. She earned her Doctorate of Physical Therapy (DPT) at Columbia University, and went on to complete an orthopedic residency through NYU, where she specialized in Dance Medicine at the Harkness Center for Dance Injuries. Following her residency, she obtained board certification as an Orthopedic Clinical Specialist (OCS) through the American Board of Physical Therapy Specialties and became a certified Pelvic Health Practitioner through the Herman and Wallace Pelvic Rehabilitation Institute. Julia is also an RKC and DSPCC certified kettlebell coach, and a certified pregnancy and postpartum strength coach through Girls Gone Strong. Julia is completing a certification in functional nutrition coaching and plans to launch those services spring 2023. Connect with her:www.empowerpt.nyc@empower_physical_therapy

Necessity is the mother of invention. Fitness enthusiast, personal trainer and powerlifter Molly Galbraith saw a need for women who enjoy being strong to come together to form a community around strength training and that is how Girls Gone Strong came into being. What started as an online support community has evolved into an organization focused on education, specifically on the science of strength training not just for women, but for all genders. Molly and the Girls Gone Strong team have created two ground-breaking education programs, the Women's Coaching Specialist and the Pre-post Natal Coaching Specialist, to teach personal trainers the proper science behind exercise program design for these specific populations. Molly discusses the need for evidence-based, gender-specific exercise programs, how this has changed the fitness industry and offers an important lesson on the benefits of strength training for all aspects of life. It's all about the life-changing benefits of strength training on this episode of All About Fitness. To learn more about Girls Gone Strong and their education program, visit: http://www.girlsgonestrong.com Follow Girls Gone Strong on Instagram: @thegirlsgonestrong Sign up today at butcherbox.com/AAFITNESS and use code AAFITNESS to get Free Ribeyes for a Year plus $10 off. Visit goGnarly.com and enter promo code AAFITNESS to get 15% off your entire purchase today Learn how to design your own workouts; order a copy of Smarter Workouts: the Science of Exercise Made Simple https://amzn.to/3dBVfg4 Learn how exercise can slow the aging process and allow you to add YEARS to your life with Ageless Intensity: High Intensity Workouts to Slow the Aging Process https://amzn.to/3eYieSC Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode we build upon Season 2's Finale with Molly Galbraith and Marika Hart from Girls Gone Strong which focused on being a strong women who lifts others up. If you have not already listened to this episode you should definitely catch up on it. To continue the discussion, we sat down with Jo Turner, physiotherapist and life coach from Mehab to discuss what it means to be a strong woman in todays world and what the experiences of competition versus collaboration mean. How exactly do we stay in our lane? Tune in to find out what we think.... Find out more about Jo and her podcast at www.mehab.co.uk, @mehab_jo (Twitter and Instagram).

Jenna Altman is the Owner and Head Coach at Harvest Coaching. She has been in the health & fitness industry for 6 years. Jenna is certified as a fitness coach through ACE, L1 and L2 certified Precision Nutrition, Health Mindset Certified through Dr. Kasey Jo Orvidas and holds a specialization in Functional Nutrition and Metabolism via Sam Miller. She is also a pre and post natal training & nutrition certified coach through Girls Gone Strong. We talk all about how to live a healthy + full life in a sustainable way.  Check her out on instagram @jennaraealtman Menstrual Misfits-- my 8 week course to happier, healthier menstrual cycles + a TON of education is live for sign ups + the fun starts 9/19/22!!   I have a few spots available!  Learn more HERE

Molly Galbraith is the founder of the global fitness movement, Girls Gone Strong. Today I chat with her about universal principles for living a healthy, long life. Whether you are looking for motivation to start your fitness journey or you're putting the finishing touches to your peak event form you'll benefit from this chat. Our full back catalogue of episodes https://anchor.fm/roadman-cycling-podcast My gift to you is 14 days of free coaching. To Claim your gift go to www.roadmancycling.com/14daygift Today's Show Sponsor is Wattbike. Head over to www.wattbike.com and use code "roadman250" for an additional £250 off your purchase. Support this podcast by buying me a beer https://www.patreon.com/anthony_walsh For coaching inquiries https://www.roadmancycling.com Follow my journey on Strava https://www.strava.com/athletes/145186 Follow us on Instagram https://www.instagram.com/roadman.cycling Follow us on LinkedIn --- Send in a voice message: https://anchor.fm/roadman-cycling-podcast/message

Women in fitness have unique experiences when it comes to their health, strength, and how they feel about their bodies. Joining us on this episode is Molly Galbraith, Co-Founder of Girls Gone Strong, a platform that offers women-specific health and fitness coaching and certifications.    Listen in as Molly shares about her early experiences with strength training, getting diagnosed with autoimmune disease, and starting Girls Gone Strong. We also talk about overcoming a scarcity mindset and the specific concerns and issues women face in the fitness industry. Find Molly on Instagram, Follow Girls Gone Strong on Instagram, Visit Girls Gone Strong Website   Get stronger faster by dialing in your nutrition: Apply to work with Kristin and her team: https://forms.gle/qsQZLwzpk9fyJTRQA   Get strong like Jen: Join the Thompson's Gym app: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram   

Women in midlife pursuing fitness, we apologize. We've made it a challenge. You're at choice. You can choose what you want and buy what you need. But it can be hard to buy what you need unless you know to ask the right questions.  In this episode I want to point out a few places where you might after this episode, look deeper, filter more, vet resources for yourself better.  I also want to revisit the recent topic about ageism and consider the role that fitness professionals including myself play for you. We're in a serving profession. To serve, we need to fill a need. I think it's worth exploring whether that need is first identified by us or by you.  00:00 Women in Midlife Pursuing Fitness  07:57 Since the birth of fitness, there's been a message about what fitness looks like, feels like and is that hasn't left you with choices about what you wanted yourself. We haven't stood up for you, not all of you.  08:20 We haven't explained the details well enough. Instead, we go right to answers and advice and instructions and cues without a thought about how they land. Those of us that have taught emerging fitness professionals have failed to relay to them the art of answering questions before someone knows to ask. This in part comes because the barrier to entry in fitness is low. A certification exam consists of questions that can be answered based on the minimum knowledge a trainer, instructor, or health coach needs to know to enter the field. The individual has to demonstrate their own desire to rise above the minimum in order to do so. And yet, thousands of trainers aren't even certified or pursuing continuing education that serves their clients.   We Confuse We have confused you with conflicting information. Though science does change, and that change will be a constant, among fitness professionals many have made it a mission to “be right,” instead of sharing, and adopting new knowledge. There's a need to have the last word. Do you feel it?  Personal training has become a one-on-one or small group expression of a blueprint used for classes or of a unique trainer's preferred method of training, instead of the custom, methodology to arrive at the best solution for an individual.  10:25 Videos I've shared over the years on YouTube (https://www.flippingfifty.com/flipping50tv) have given me a collection of comments that reveal at times women who've exercised (or tried) for years have never heard some of the techniques for increasing comfort of an exercise or the definition of a cue used over and over in fitness classes and training sessions.  One such cue is “engage your core”  11:45 For all of you unsure of how to actually "engage your core"... an apology first!  We've not done a good job in the fitness industry. We've made it hard because we've taught trainers and instructors how to exercise, but less so, how to 'teach exercise' and do what some rare intuitive ones can do: answer questions before you know to ask them or can put words to them.  Here's what that teacher means... when she or he says "engage your core"   So many other areas where we need to explain better for you.   Hope this helps. This is the keys to the kingdom. Core does matter... so that life gets easier! (not because it will provide you with a flat belly or a six-pack)  Watch Now: What Does "Engage Your Core" Mean? Most fitness ads are highly suggestive that you want to lose weight (or should)  I on the other hand suggest you should be lifting weights  (and for optimal health it seems proven true in science, however is it my role to tell you that is what you should want… optimal aging?) I'm struggling with this one… it's right where one of my younger colleagues has hit me right between the ears. I'm thinking about this. Right now, I'm still digging my heels in that yes, this is my role.  That like once I know smoking is going to kill you, if I care about you, I am going to encourage you to stop. Selfishly, because you're going to die painfully and I'm going to have to watch or care for you. And selfishly, because I think you have gifts and you're not going to share them if you're not fully functioning.  16:53 That colleague is fellow Strength & Conditioning Coach, Molly Galbraith.  Taking a Stand for Women Molly Galbraith (co-founder of Girls Gone Strong) … is challenging my thinking.  So far, not so that I'm going to change what I'm doing it but so that I'm going to look closely at changing HOW I do it. I'm going to clarify Flipping 50's messaging and purpose.  Anyone who doesn't want to hear how to age optimally or learn the science about maintaining muscle strength, mass, and bone and brain health through exercise will be potentially offput by our message.  On the other hand, someone who wants the answer to, why isn't what I used to do working, should my daughter be changing too, how do I lose the fat, and what kind of fuel makes the fitness more rewarding at this stage?  Will absolutely feel they're in the right place.  Molly of Girls Gone Strong is taking a stand for women's rights to choose what's best for their own bodies. So much that at Girls Gone Strong they are promoting a neutral message. Does she hope someone chooses strength? yes. The overriding message however is movement of a woman's choice is her choice. If she chooses body weight, or yoga only, it's her choice.  It's a ballsy move. I applaud it. As they support women and their safety, comfort in the weight room… and make fitness professionals aware of sexist comments, that make women uncomfortable and more.  The ball got rolling on all of this for me when I began to look at all thoughts about menopause and the marketing messages telling women how badly there were going to feel, and the symptoms they're going to experience, and the weight gain and metabolism slowing that (this is erroneous) menopause causes. [*It does not. This statement is to make the point.] Another err of omission This is another example of what could be related to you by a fitness pro… and leave your prior experience or personal belief to tell you what it means.  23:51 Insulin sensitivity was reduced in early postmenopausal women. However, postmenopausal women increased peripheral insulin sensitivity, skeletal muscle insulin-stimulated glucose uptake, and skeletal muscle mass to the same extent as premenopausal women after 3 months of high-intensity exercise training.  The question you want to ask: What does High intensity exercise training = ? A lot of readers who think immediately HIIT would be wrong. High intensity strength training is included in this description as well and in fact was the exercise included in the study. That's simply a way researchers express a higher percentage load, in other words heavy weight and fewer repetition protocol.  A trainer relaying that study might not have even bothered themselves to look at the exercise in the study.  Today, as I gathered the science to host a Flipping 50 masterclass, I came across an article on a site that did everything possible to imitate a credible source of information.  The article was 4 Exercise for Older Women or something close. The article was written or at least updated in 2020. It could have been more appropriate in 1920. Before we know all we do now about intense exercise being not only reasonable but favorable for older women who want to age well.  But the contributors weren't quoting primary research, nor doctors or other experts. They in fact were IT, and social media experts. If they got you to the site and to stay on the page for a time reading, they won. That's all it takes. Because then? Advertisers will pay a higher price to them. It's an information-seeker's paradise and landmine both.  So, what's the point of this episode? Back to my intro… it's that you first feel heard. If you've been confused, I can understand it. My hope is that your antennae is up a bit higher now. You know to ask, to probe, and to let your own fingers take you to pubmed.com and look for the research, as opposed to hitting a site that “looks good.”  Further, I hope that you're not allowing me or anyone else to tell you how you should age or what you want for yourself. I hope you choose health for yourself. And if you choose to come find the science about menopause and beyond, and someone who will catch you if you blame anything on age but lines from smiles and tears that scream meaningful life and love… then I'll be here.  And you're welcome to catch me if I somehow fail you. I'm still finding my way here too. I don't accept what has been as the way it will be. And yet, the way to talk and think about it positively is still fresh. So, let's go together.  The Facebook group, Flipping 50 Insiders is a free option and there are ways we can change the way aging happens by changing all expectations about what it looks like.  So, women in midlife pursuing fitness, it's not that far around the corner, really. It's just a different corner than you've turned before. Resources: Girls Gone Strong: https://www.instagram.com/girlsgonestrong Facebook Flipping 50 Insiders: https://www.facebook.com/groups/flipping50insiders Getting Started?  https://www.flippingfifty.com/5dayflip Other Episodes You Might Like:   5 Menopause Fitness Questions Answered: https://www.flippingfifty.com/menopause-fitness-questions/ 20 Questions About Flipping 50 and Me: https://www.flippingfifty.com/flipping-50/

Each year, there are just a few books that make it onto my all-time favorites roster, and this year, one of those is called Lifting Heavy Things: Healing Trauma One Rep at a Time.I highlighted damn-near half the book because there was so much that resonated personally and professionally. A few chapters in, I knew I wanted to try to get the author Laura Khoudari on the podcast.Fortunately for me, she quickly responded and was down for it— after all, Bodyful is kind of a perfect fit for all the topics she wrote about in the book! And as a fellow Health at Every Size-aligned practitioner, Laura approaches fitness and training from a weight-neutral perspective (which, I don't have to tell you, is unfortunately a rare thing in that industry).This was such a rich conversation, and I can't wait for y'all to hear it. Whether you're a trauma survivor, work with trauma, love fitness, are repelled by working out— you'll gain something from listening to this one.About Laura KhoudariA trauma practitioner, and certified personal trainer, Laura Khoudari is passionate about giving people the tools they need to heal from trauma and cultivate mental health and wellness. She is the author of the book Lifing Heavy Things: Healing Trauma One Rep at a Time. Her work has been widely recognized by the trauma and fitness community, and she has been featured on Buzzfeed, UpWorthy, Outside Online, Medium, Tonic, Nike, and Girls Gone Strong. She lives in New York City with her family and two cats.For full show notes including links to resources mentioned in the episode, visit https://gaiacenter.co/blog/bodyful-19.----------------------------------------------------Did you love this episode? Please tell a friend, and subscribe to Bodyful for a new episode every 2 weeks!✨ For Previous Bodyful episodes and show notes✨ In Tennessee and looking for therapy? Check out The Gaia Center.✨ Get the monthly Gaia Center newsletter with exclusive content & tips from our therapists✨ Learn about coaching, speaking, and other stuff Val is up to

Each year, there are just a few books that make it onto my all-time favorites roster, and this year, one of those is called Lifting Heavy Things: Healing Trauma One Rep at a Time.I highlighted damn-near half the book because there was so much that resonated personally and professionally. A few chapters in, I knew I wanted to try to get the author Laura Khoudari on the podcast.Fortunately for me, she quickly responded and was down for it— after all, Bodyful is kind of a perfect fit for all the topics she wrote about in the book! And as a fellow Health at Every Size-aligned practitioner, Laura approaches fitness and training from a weight-neutral perspective (which, I don't have to tell you, is unfortunately a rare thing in that industry).This was such a rich conversation, and I can't wait for y'all to hear it. Whether you're a trauma survivor, work with trauma, love fitness, are repelled by working out— you'll gain something from listening to this one.About Laura KhoudariA trauma practitioner, and certified personal trainer, Laura Khoudari is passionate about giving people the tools they need to heal from trauma and cultivate mental health and wellness. She is the author of the book Lifing Heavy Things: Healing Trauma One Rep at a Time. Her work has been widely recognized by the trauma and fitness community, and she has been featured on Buzzfeed, UpWorthy, Outside Online, Medium, Tonic, Nike, and Girls Gone Strong. She lives in New York City with her family and two cats.For full show notes including links to resources mentioned in the episode, visit https://gaiacenter.co/blog/bodyful-19.----------------------------------------------------Did you love this episode? Please tell a friend, and subscribe to Bodyful for a new episode every 2 weeks!✨ For Previous Bodyful episodes and show notes✨ In Tennessee and looking for therapy? Check out The Gaia Center.✨ Get the monthly Gaia Center newsletter with exclusive content & tips from our therapists✨ Learn about coaching, speaking, and other stuff Val is up to

Alex Hart is a Body Relationship healer, specializing in helping millennials embrace a holistic view of health, body image, and whole self. Through her work she helps those who are tired of the diet culture/fitness industry making them feel less worthy or safe in their own body embrace a health and fitness journey that puts their needs, desires, and wants at the forefront of that journey. Alex has years of her own experience with body image issues as well as diet culture but also is a certified Health and Wellness Coach, CPT, and is also working on a Girls Gone Strong certification. She loves dogs, books, crime podcasts, and empowering women especially to be confident, strong, and happy in their bodies. https://www.instagram.com/growgritfit/ https://www.facebook.com/growgritfit

Amanda Thebe embodies everything I want for women in menopause: strength, resiliency and a healthy dose of swearing.  Amanda's journey from a horrible personal experience to the menopause advocate she is today is a gift to all women, and she shares her knowledge, wit and the tips you need in today's episode.  If you've ever found yourself dreading menopause - this episode is for you. We love Amanda so much we have given away many copies of her book to our participants of Bulletproof Your 40s, our online course happening January 29th. There's still a chance to win copies of her book by joining us live on the day. You can grab your ticket here. Amanda can be found busting myths on menopause on Instagram and her programs and book can be purchased through her website.    AMANDA THEBE is a personal trainer and nutrition coach with nearly thirty years of experience in the fitness industry. Author of the Amazon best-selling book, Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too! She is a popular guest on podcasts and online summits, and her health and fitness tips have been featured in media outlets like Shape, Prevention, Health Line, CBC Radio, Global News Canada, The Doctors, Lifehacker, Breaking Muscle, Girls Gone Strong, and Ultimate Sandbag Training. She lives in Toronto, Ontario.  

2022 is finally upon us! Every time a new year rolls around, it feels like the perfect time to hit pause, evaluate where you've been, and set goals for where you'd like to go in the future!So with that in mind, listen along to today's episode as I walk you through my simple and actionable 3-step guide to setting goals and making sure that you actual follow through with them in the future!And if you're interested in checking out the value-based goal setting activity mentioned in today's episode that was created by the outstanding individuals at Girls Gone Strong, check out the link below:https://www.girlsgonestrong.com/blog/articles/why-youre-struggling-to-reach-your-goals-and-how-to-set-a-goal-youll-reach/I hope you liked this episode and if you did, I'd really appreciate it if you could leave a rating and review on iTunes. Please message me @lighthouse_fitness on Instagram if you have any more questions and check out www.befitwithlighthouse.com to find out more ways to take control of your health today.

Here it is, our final episode. We think it is an absolute cracker

  TUNE IN: APPLE PODCASTS | SPOTIFY | STITCHER | AMAZON in today's episode of the cc podcast I am speaking with Renee of Renee Bellinger Coaching. Renee is a certified Precision Nutrition Coach, a Coaching Specialist through Girls Gone Strong, and is also certified in Health Mindset Coaching. As a wellness coach she works towards empowering individuals to adopt sustainable habits to help them nourish and move their bodies while focusing on their mindset. Renee dives into her story, how she ended up on the South Shore and how she got into health and mindset coaching. She talks about what the certification process looks like and we discuss her many practical tips around wellness and how she navigates around the topic mindfully given the societal norms and expectations that women have around body image, food and beauty. We dive into aging and touch on one of her recent posts that said “we need to stop chasing the 20 and 30 year old version of ourselves” and how that resonates with so many women! Renee's daughter makes an appearance as well and reflects on Renee and her work. She melts our hearts with her insight and thoughts. Renee dives into the e-course that she is working on and what has that process been like as well as course creation tips. She also talks about what she wished she had known in the beginning and would tell herself if she could go back. links + resources WHERE TO FIND RENEE WEBSITE on instagram MINDSET MINI COURSE THANK YOU TO OUR SPONSORS Today's episode is brought to you by Liz Theresa of LizTheresa.com, the host of the Liz on Biz podcast. Named by Forbes as one of 12 podcasts that helps small businesses earn more sales, Liz on Biz is a high-energy show that combines real stories from successful entrepreneurs with LOTS of laughs in a 30 minute format that keeps listeners coming back to learn (and laugh) every Monday. Tune in to Liz on Biz wherever you get your podcast.  

In this episode I chat with Renee Bellinger, who is a wellness coach certified by Precision nutrition and Girls Gone Strong.  Her mission is to help her clients break the diet cycle by creating sustainable nutrition and movement habits  -  with a top-down approach.

In this episode, Sean Corvelle sits down with Molly Galbraith, Co-founder and Woman-in-Charge at Girls Gone Strong (GGS), to discuss body image, self worth, societal awareness, and so much more.In 2011, Molly and six other women founded GGS, a worldwide movement dedicated to women's health, strength, and empowerment. Today, GGS is the world's premier education company providing women with evidence-based, women-specific health, fitness, nutrition, and pregnancy information.Check out Girls Gone Strong here.Find Molly's book, Strong Women Lift Each Other Up, here.Connect with Molly on social:-Website: MollyGalbraith.com-Instagram: @themollygalbraith | @thegirlsgonestrong-Facebook: Molly Galbraith*Find your next Tough Mudder event here.Can't get enough of Mudder Nation? Check out our blog here.Discover the 2021 Tough Mudder Training Guides here.Don't forget to subscribe to the 'No Excuses' Podcast and follow Tough Mudder on social media:Instagram: @tough_mudderFacebook: @toughmudderTwitter: @toughmudderSubscribe on SpotifySubscribe on Apple*Welcome to the ‘No Excuses' Podcast by Tough Mudder. A place where Mudder Nation can come together to hear deep-dive conversations with fitness + health experts, everyday athletes and community members. Join us every Wednesday as we uncover the stories and inspiration that make this community so great. Hosted by Sean Corvelle.*Host: Sean CorvelleProducer: Gillian George, Ryan WarnerSenior Producer: Johanna Ovsenek, Marion Abrams© 2021 Spartan

Laura Khoudari is passionate about giving people the tools they need to heal from trauma and cultivate mental health and wellness. Her approach to strength training restores nervous system health, fosters a sense of safety in the body, and provides adjunctive support to people processing trauma so they may move beyond surviving and begin thriving. Her work has been widely recognized by the trauma and fitness community, and she has been featured on Buzzfeed, Upworthy, Outside Online, Medium, Tonic, and Girls Gone Strong. She is a trauma practitioner, certified personal trainer, and corrective exercise specialist. Her holistic educational programs draw from body-based trauma healing modalities, neuropsychological models, psychodynamic theory, mindfulness practices, and exercise science. Laura's practice grew out of her own experience healing from trauma, not just in therapy, but on the gym floor too. She works with clients around the world and lives in New York City with her family and two cats. In this episode Laura covers all things trauma and strength training - what "counts" as trauma, what a trauma response might look like, the importance of having and respecting others boundaries and so much more. We take a deep dive into how movement can be used to work with trauma, which is what her book, Lifting Heavy Things, Healing Trauma One Rep at a Time is all about. Find Laura on Instagram @laurakhoudari and check out her website at https://www.laurakhoudari.com/. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

When you think about healing from emotional trauma, do you picture Olympic-style weightlifters, loud clanking barbells weighing hundreds of pounds, or even that dusty pair of dumbbells tucked away in your closet?You should, says a respected trauma practitioner and pioneer. Now after 330 episodes, you most likely know by now that Dr. Pam is a resistance athlete, Senior Olympic athlete, and weight lifter - so this is right up her alley.Joining us today to talk about healing trauma through resistance training is Laura Khoudari. She is is a trauma practitioner, certified personal trainer, and corrective exercise specialist. Widely recognized within the trauma and fitness communities, her work has been featured in Buzzfeed, UpWorthy, Outside Online, Medium, Tonic, and Girls Gone Strong. She is also the author of Lifting Heavy Things: Healing Trauma One Rep at a Time.  

Nuggets from Dr. Laging: *What was super scary as a new physical therapist working with eating disorders *How to use touch medically and therapeutically  *What is a movement professional and what is intuitive movement *What makes exercise or movement dysfunctional *What does a common ED symptom like constipation have to do with physical therapy *https://www.safeexerciseateverystage.com/ Michelle Laging PT, DPT, CPPC, CEDS A Doctorate of Physical Therapy, Michelle is one of few eating disorder-sensitive and informed physical therapists.  She began her career as an inpatient physical therapist at Denver Health in 2008 and began to explore the integration of physical therapy services to individuals admitted to the ACUTE Center for Eating Disorders at Denver Health.  It was here that Michelle cultivated her passion to provide excellent physical therapy care to this patient population by coordinating a mobility program and providing individual patient care for approximately 11 years.  Sensing the need for similar services in the outpatient world, Michelle created her private practice, Movement is Medicine Physical Therapy & Wellness, in January of 2019.  Here she blends her background as a yoga and fitness instructor with her physical therapy skills for rehabilitation, injury prevention, and education to encourage clients to participate in movement and “healthy” reconnection with the body.  Michelle has been published in The Journal of Acute Care Physical Therapy and was a contributing text editor for Pathology: Implications for The Physical Therapist.  She is a member of iaedp™, an inconsistent member of the APTA (American Physical Therapy Association), and a member of the Global Pelvic Health Alliance (GPHAM).  She regularly lectures to the physical therapy students at the University of Colorado Anschutz Medical Campus to provide education on eating disorders and the importance of physical therapy care. She has completed training to become a pelvic health physical therapist and completed her certification as a pre and postnatal coach through Girls Gone Strong.  Throughout her career, Michelle has advocated for physical therapy to be a recognized profession in the field of eating disorders and, in February 2020, became the first physical therapist to become a Certified Eating Disorders Specialist (CEDS) through iaedp™… and hopeful to be among many other physical therapists to hold this designation soon! Michelle recognizes the intersection between dysfunctional exercise, disordered eating, body dysmorphia, and decreased connectedness with the body that can be common within all of us.  She continues to learn about pelvic health and is currently interested in training to become a Somatic Experiencing Practitioner through the great work of Peter Levine.  In her free time, she enjoys reading and learning ALL the things, participating in classes at her local gym, hiking 14'ers, cycling, and living life with her husband and 2 young kids. Contact Michelle: drmichellept@movement-medicine.com https://www.movementismedicine.com With your host Beth Harrell Follow Beth on Instagram  

Today our IDEA colleague and event programming director Ryan Halvorson guest hosts an incredibly interesting panel. The fitness industry has long presented a homogenized picture of what true health and fitness looks like. However, that image applies to a very small portion of the population. When people don't see themselves reflected in the marketing, messages and spaces that are presented to them, they don't feel they belong and are unlikely to engage. What's worse, this can have a significant negative emotional and mental impact on the very folks we aim to help. In this enlightening episode, three inspiring fit pros whose mission is to dismantle the current body biased structure, share what they're doing to rebuild an industry that is inclusive, safe and reflective of the diverse population. They also share how fitness professionals may unwittingly be turning people off and what they can do to truly Inspire the World to Fitness. Panelist Bios Tasha Edwards, MS, is a certified personal trainer with two health coaching certifications and a Master's degree in counseling. She has several fitness certifications including Pilates (500 hr), yoga (250 hr) and serves as a Master Trainer for Piloxing. She is interested and involved in creating diverse and inclusive spaces (race, age and size) within the fitness and wellness communities. IG: @hiphealthychick; @seeherhealthy FB: @tashaedw LI: tasha-martinear-edwards Websites: hiphealthychick.com Molly Galbraith is an NSCA-certified strength and conditioning specialist, and co-founder and owner of Girls Gone Strong, a global movement dedicated to empowering women and improving their health, strength and confidence through industry-leading education materials, certification programs and coaching, all focused on women. Molly is also the creator of the Girls Gone Strong Academy, the world's first online academy housing multiple evidence-based, interdisciplinary, women-specific certifications for health and fitness professionals. Her new book, Strong Women Life Each Other Up, was published recently. IG: @themollygalbraith FB: @mollygalbraith Website: www.mollygalbraith.com Kellie Walters, PhD, is an assistant professor at California State University, Long Beach, where she studies the psychosocial aspects of physical activity. Most recently, she has focused her research efforts on body image concerns within the fitness industry. Kellie is the co-founder of two organizations: Smart Fit Girls™, a non-profit program that promotes adolescent girls' physical and emotional health and Smart Fit Womxn™, a wellness coaching company geared toward helping adult women become the best version of themselves. IG: @smartfitwomxn FB: @kellie.a.walters LI: kellie-walters-22a77226 Learn more about their panel and presentations planned for IDEA World Virtual this summer. There's still time to take advantage of a complimentary 3-day ticket to IDEA World Virtual with an IDEAfit+ Membership. IDEA's new membership gives you access to unlimited CECs through online education courses, business tools like social media scheduling management, email marketing and more! Visit our website to learn more. IDEA Health & Fitness Association is the world's leading organization of fitness and wellness professionals and has been for more than 39 years. We deliver world-class content and continuing education to fitness professionals, business owners and allied health professionals via our publications, including the award-winning FITNESS JOURNAL; our fitness, business and nutrition conferences; and hundreds of streaming videos and online courses available on ideafit.com. Additionally, with IDEA FitnessConnect, we host the largest national industry-wide directory, linking over 275,000 fitness professionals to more than 40 million consumers. Through IDEA professionals in over 80 countries, we Inspire the World to Fitness!

When you think about healing from emotional trauma, do you picture Olympic-style weightlifters, loud clanking barbells weighing hundreds of pounds, or even that dusty pair of dumbbells tucked away in your closet?  You should, says a respected trauma practitioner and pioneer. In an era defined by trauma—from #MeToo to COVID to social injustice—survivors often turn to “branded for healing” fitness modalities like yoga. But these approaches can trigger survivors. What may be the answer? Trauma-informed strength training, which benefits not only your heart, muscles, bones, posture, and balance but also your feelings of self-confidence, self-efficacy, and physical safety. And that's empowering.  A celebrated personal trainer, trauma practitioner, and educator, LAURA KHOUDARI reveals this new approach to healing in her debut book, Lifting Heavy Things: Healing Trauma One Rep at a Time (LifeTree Media; May 25, 2021).  She is standing by to share:  3 practical tools that will allow you to feel safe in your body  Easy ways to establish a trauma-sensitive, home-based strength training practice. How to quickly identity—and recover from—triggering movements and moments.  About our special guest: LAURA KHOUDARI is a trauma practitioner, certified personal trainer, and corrective exercise specialist. Widely recognized within the trauma and fitness communities, her work has been featured in Buzzfeed, UpWorthy, Outside Online, Medium, Tonic, and Girls Gone Strong. She is the author of https://www.amazon.com/dp/192805577X/ref=cm_sw_r_tw_dp_CGZR7KWT0541ADVVZKSB (Lifting Heavy Things: Healing Trauma One Rep at a Time).  To contact the host visit www.queenfidence.com Support this podcast

Today on Feminine Roadmap guest Molly Galbraith talk about how women can change the world. Molly is the co-founder of Girls Gone Strong and the author of, “Strong Women Lift Each Other Up”. She believes it is important for all women and girls to authentically support each other. She wants to help women overcome their own struggles with not feeling “enough” and thinking that we must compete with one another because there isn't enough to go around. As a fitness professional Molly has had to work through her own struggle with comparison and that journey to self-acceptance and empowerment has lead her to this mission. When women feel strong, confident and empowered in their bodies and lives then she believes they can change the world. That level of confidence frees their energy up, their focus, away from themselves to the purpose that they are here to fulfill. Molly has laid out practical steps we can take to not only be inspired to become strong women but to actually accomplish it. This episode is full of wise, applicable counsel, clear strategies and strong encouragement. Yes, women can (and do) change the world and you are invited! Grab a cuppa something wonderful, a girlfriend and start that journey today- just click play! And if you would be so kind, please subscribe and rate this episode. We would be ever so grateful!

The Dietitian Against Diets Podcast Season 2: Episode 8 w/ Molly Gailbrath Co-founder of Girls Gone Strong, which is a health and wellness academy dedicated to improving coaching practices for women and author of her much anticipated book called Strong Women Lift Each Other Up which is a bi-product of her work in the Girls Gone Strong. Learn more and purchase her book at: https://www.mollygalbraith.com/

Our resident physical therapist Dr. April Douglas tackles Diastasis Recti, which is abdominal separation due to pregnancy. I ask her exactly what it is, how it affects our core strength, why it occurs and how and when to treat it.  Resources from today: Brianna Battles, Girls Gone Strong, Pelvicguru.com, pelvicrehab.com and APTA.org. You can find Dr. April on Instagram @myPT2go

Today I have my long-time friend on the show. With her launching a new podcast and her massive pivot in becoming the president of Strong Fitness Magazine, I was so excited to have her come on to share her story. STRONG ResourcesSTRONG Fitness MagazineSTRONG Fitness Magazine on IGTeam Strong GirlsCoach JVBFollow Jenny on social mediaInstagramFacebookYouTube If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. Sign up for the next DAC Bootcamp Follow me on Social Media:Amy on IGAmy on Facebook Resources:AmyLedin.comLean Bodies Consulting (LBC)LBC University 

This week of Talking Body Amy is thinking about the body's abilities - in a performance-obsessed world, what does it mean for our self image to be tied to what we can and can't do? Along the way she speaks to Paralympian and Dancing with the Stars alum Amy Purdy and the founder of Girls Gone Strong =, Molly Galbraith, to learn more about their experiences. -- Keep up with Amy Purdy by following her on Instagram -> https://www.instagram.com/amypurdygurl/ And you can check out Molly Galbraith over at Girls Gone Strong -> https://www.girlsgonestrong.com -- Want a FREE guide to build successful habits for your life and business? Check it out here -> http://bit.ly/talking-habits To listen to Amy's other podcast all about online marketing, click here -> http://bit.ly/OMMEpod -- FURTHER READING: https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439 https://www.mayoclinic.org/diseases-conditions/hashimotos-disease/symptoms-causes/syc-20351855 https://www.girlsgonestrong.com https://www.boia.org/blog/disability-statistics-in-the-united-states https://invisibledisabilities.org/what-is-an-invisible-disability/ https://www.ted.com/talks/aimee_mullins_my_12_pairs_of_legs?language=en https://www.cdc.gov/ncbddd/disabilityandhealth/infographic-disability-impacts-all.html https://www.cdc.gov/ncbddd/disabilityandhealth/disability-strategies.html#UniversalDesign https://www.invisibledisabilityproject.org Learn more about your ad choices. Visit podcastchoices.com/adchoices

Did you know that showing up as your most authentic and vulnerable self attracts similar people to you? That's right! You can learn how to detach yourself from external factors and make it a daily practice so you can show up authentically. In this episode, Marianne speaks with Molly Galbraith! She is the author of Strong Women Lift Each Other Up, and the co-founder of Girls Gone Strong, a worldwide health and fitness movement dedicated to helping women feel strong, confident, and empowered in their lives and their bodies. She has been in health and fitness for 17 years where she has experienced highs and lows in her personal journey before finding fulfillment.Listen in to learn how you can overcome your scarcity mindset by detaching yourself from external factors. You will also learn how to attract and impact people around you by showing up authentically in your health and fitness journey.What You Will Learn:·        [1:34] Molly describes her journey in health and fitness for the last 17 years plus her role in the Girls Gone Strong Movement.·        [4:27] How the Girls Gone Strong platform transformed from a community of helping women lose fat to strength training. ·        [8:55] Understanding where the scarcity mindset in women stems from and how it stops us from working together. ·        [13:50] Molly explains where the idea of writing her book ‘Strong Women Lift Each Other Up' came from.·        [18:11] How to stop comparing yourself by detaching from external factors and making it a daily practice. ·        [27:39] How showing up authentically will attract similar people to you. ·        [32:10] The moment that transformed Molly's life plus how her definition of lifting women up has changed with her personal growth. ·        [35:45] How to use your feelings of jealousy and comparison to push forward and work together with friends. ·        [40:06] Shift from negative to neutral- not allowing your insecurities to negatively impact your life. ·        [46:59] Molly describes some tools and resources you can use to help others on their fitness journey.·        [51:32] Tips on how to be gentle and less judgmental with your clients as a coach/ trainer. ·        [59:14] How social media negatively impacts your brain. Relevant Links for Molly:·        Website: https://www.mollygalbraith.com/·        Instagram: https://www.instagram.com/themollygalbraith/ ·        Get the book: https://www.mollygalbraith.com/bookRelevant Links for Marianne (host):·        Website: https://myomyfitness.com·        8-Week Glute Growth Program: https://getglutes.com·        Kettlebell Workouts On-Demand: https://equippedwithstrength.com

Per usual, My conversation on this episode gets straight to the meat on the bone. Then we go in many different food, fitness and health directions!Amanda Thebe is a force of nature for women who are experiencing menopause hell and want to start feeling healthy and fit in their 40s and beyond. With over 20 years of experience in the fitness industry, Amanda is a highly regarded expert on women's fitness and health. A popular guest on podcasts and online summits, she brings a refreshing humor and no-nonsense approach to subjects usually shrouded in shame. Through her frank articles, hilarious social media posts and inspirational and entertaining talks, Amanda continually inspires the loyal readers of her website, FitnChips.com. Her exercise workouts and fitness tips have been features in Shape, Prevention, Health Line, Global News Canada, Lifehacker, Breaking Muscle, Girls Gone Strong, and Ultimate Sandbag Training. She lives in Houston, Texas. WEBSITE: FitnChips.com SOCIAL:Instagram | www.instagram.com/amanda.thebeFacebook | https://www.facebook.com/fitnchipsTwitter | https://twitter.com/fitnchips FREEBIE: Grab my 12 Week Core Program, ABS ON FIREhttps://www.fitnchips.com/abs-on-fire/BOOK:Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too!www.fitnchips.com/books - all buying options listed here.Jesse Velasquez- https://www.instagram.com/jcvwellness/Website-jcvwellness.comtwitter-https://twitter.com/dajvshow24

On this episode, Nikki shares how to successfully strength train and build proprioceptive response to your body to prepare for higher impact and more intense exercise without injuring yourself. Nikki Naab-Levy PMA®-CPT is a Pilates teacher and certified functional strength coach with over a decade of experience helping clients build strength and overcome injury. She holds B.S. in Exercise Science and B.S. Journalism from Ohio University and was second place in the 2018 Next Pilates Anytime Instructor Competition. Her fitness wisdom has been featured in Girls Gone Strong, The Seattle Times, and Men's Fitness.She is a Master Trainer for the Balanced Body Bodhi Suspension System. When she's not teaching a sneaky hard Pilates class, you can find her hiking in the Pacific Northwest with her corgi Charlie, read trashy vampire novels, and chain-drinking Americanos. website | instagram

This episode is a little different in that we have a guest host - none other than Antony's daughter, Amie Lo. When Antony mentioned that we were having the privilege to interview Molly Galbraith (Women in Charge of Girls Gone Strong) again and that we were going to be talking about body positivity, Amie had so many great questions for us that we thought it would be great if she asked Molly herself! In this episode Molly shares her journey with us and how she turned her life (and her health) around by healing her relationship with her body. Some of the things that she found helped were: 1. Noticing when she was having negative thoughts about her body and how often she was saying really negative things about herself and her body. 2. Getting clear on her values and what she believed. 3. Questioning the thoughts she was having and how they did not align with her values 
4. Moving her thoughts from negative to positive
 (she gives a great example here regarding chronic pain) 5. Focusing on things related to her body that had nothing to do with how her body looked. This could include what her body could do, how her body served her and what value she added to the world. 
6. Curating what images she exposed herself to on social media…
 Some other questions that Amie asked include: - do you get affected by social media influences like IG models? - does posting on social media cause any anxiety? - do you ever get tempted to photoshop or alter your photos? Please listen and share this interview with your friends and family. This is a great one for your teenage girls! If you want to get in touch with Molly you can find her at: www.girlsgonestrong.com https://www.facebook.com/mollymgalbraith/ https://www.facebook.com/GirlsGoneStrong/ https://www.instagram.com/themollygalbraith/ https://www.instagram.com/thegirlsgonestrong/ We'd also like to share GGS free 5-day course on pre/postnatal coaching! * * What You Must Know About Pelvic Health - Your Ultimate Guide To Working With Pre- & Postnatal Clients Sign up here: http://bit.ly/33GKbEw Did you know that 67-75% of people who hire a coach or trainer are women, and 85% of women will have a baby in their life. The curriculum for this course was developed by world-leading pelvic health physiotherapists, OB/GYNs, PhDs, pre- and postnatal fitness experts, university researchers and other women's healthcare team members -- so you can feel confident it's up-to-date and evidence-based. Sign up here: http://bit.ly/33GKbEw ***Disclosure Notice - By choosing to use the link, you will be supporting The Women's Health Podcast. The money the podcast earns goes back to supporting the technical running of the podcast and donating to our chosen charities. Please click the link and support the podcast! Thank you!

Show notes by Marika Hart and Elaine Stevenson of The Myotherapy Reading Room - https://www.patreon.com/MyotherapyReadingRoom Show Notes: Molly Gallbraith is a US-based Strength and Conditioning Specialist and Coach who has experience in cheerleading, gymnastics, figure competition and bodybuilding. She co-founded Girls Gone Strong. She has dedicated her life to helping women “give themselves grace and compassion when it comes to their bodies so that they can discover and accept what their best body looks like”. In this podcast, Molly Galbraith discusses the postnatal period, with particular reference to the issue of body image after pregnancy. Themes covered in the discussion include: The pressure women experience to ‘bounce-back' after the birth of a child Physical and mental changes that occur during pregnancy and in the post-natal period How these changes impact on a woman's self-image Advice for mum (of children of all ages) to help us learn to love our post-partum bodies Tips for health and fitness professionals to support women in achieving their goals Related Resources: Pre- and Post-Natal Coaching Certification (CPPC): https://go.girlsgonestrong.com/cppc-enrollment-order?affiliate_id=1279297 (Clicking this link will support the podcast - all commissions earned will go to keeping the podcast technical costs and the charities we support) Other Links: Biography: http://mollygalbraith.com/about/ Websites: https://www.girlsgonestrong.com/and http://mollygalbraith.com/ Twitter: https://twitter.com/MollyGalbraith Instagram: https://www.instagram.com/themollygalbraith/ Facebook: https://www.facebook.com/GirlsGoneStrong YouTube: https://www.youtube.com/user/GirlsGoneStrong

In this episode, we are joined by Meryl Alappattu, DPT, PhD to discuss current evidence and management of urinary incontinence. - How common is it, and why isn't it talked about more?- Evidence-based treatment- Considerations for athletes- Resources and referral systems Connect with Dr. Meryl Alappattu:twitter.com/pundispiceMeryl's Univ of FL contact page:goo.gl/UiQR8ZAPTA section on Women's Health:www.womenshealthapta.org/Girls Gone Strong:academy.girlsgonestrong.com/ References:www.ncbi.nlm.nih.gov/pubmed/10024253www.ncbi.nlm.nih.gov/pubmed/28642223www.ncbi.nlm.nih.gov/pubmed/15014933www.ncbi.nlm.nih.gov/pubmed/24823491 To learn more about the ClinicalAthlete Community:www.clinicalathlete.com