Podcast appearances and mentions of molly galbraith

⁣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

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

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

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).

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/

[LIMITED TIME ONLY] It's your *last chance* to sign up for personal coaching with Keeler, Pete, Ben, and Mark until 2023. In addition to our coaching for you (and your team!) you get access to our library of on-demand courses, quarterly retreats in super cool places, bi-weekly group coaching calls, free admittance to Business for Unicorns live courses, and more! Learn more HERE. More from BFU: Report Card - Get our FREE Gym Owner Report Card Coaching - 1-on-1 coaching Mark on YouTube - More fit biz musings

Molly Galbraith, is the cofounder of Girls Gone Strong (GGS), the world's largest platform providing evidence-based, interdisciplinary health, fitness, nutrition, and pregnancy education for women and the health and fitness professionals who work with them—including industry-leading certification programs and coaching. She’s also the creator of the GGS Academy, which houses those certifications and has students and […] The post Molly Galbraith on Dealing with Womens’ Body Image, Eating Disorders, and Social Media appeared first on Robertson Training Systems.

Molly Galbraith makes her long overdue first appearance to share some sobering facts about the experience of many women in the fitness industry, and how we can create a better experience. Molly shares the importance of getting clear on your values and being relentlessly focused. She also shares wisdom and experience from her career with new and emerging fitness professionals. --- Support this podcast: https://anchor.fm/thefitnessdevil/support

Have you ever wished that you started your strength training journey earlier, maybe even in high school? The benefits of teaching girls how to lift properly at a young age go beyond the physical body and can impact their confidence, mental health, and body image. Key Takeaways If You Want to Help Girls Get Stronger, You Should: Be mindful about the language you use around body image Encourage them to be conscious consumers on social media Shift mindset away from aesthetic based exercise towards strength-based results The Benefits of Strength Training With Tiffany Ragozzino Tiffany Ragozzino took her loves of fitness and education and combined them to help young girls get stronger and love their bodies. She is currently the Physical Education and Health teacher at an all-girls middle and high school in Los Angeles. Her mission is to empower girls and women to lift a barbell, be strong, show that muscles can be feminine, challenge them to see what their body is capable of, and gain confidence in themselves. Getting Stronger in School and Life As adults, we are expected to know how to move properly, but we were never taught how at a foundational level. Tiffany helps girls learn how to work through the functional movement patterns so that they can enter any space and feel confident in their ability and knowledge. She has seen firsthand the empowerment that these young girls experience when they learn how to move their bodies and build strength.  Not everybody grows up being a track athlete or a soccer star. Tiffany's program offers something different that has a total body and mind impact. Her program includes mental health support, teaching girls to be critical consumers when it comes to social media, how to do deal with body image issues, and a range of other topics meant to help girls love and accept their bodies. Making Life Better for the Next Generation Growing up in our modern world, where social media is everywhere, isn't easy. Today, girls need the skills that Tiffany teaches them to build strength and confidence. These skills can be taken with them throughout their whole lives and can have a positive impact on the generations to follow. As adults, we must take a look at the language and mindset that we are projecting onto younger generations. Kids soak up everything around them, which is why it is so important to consider your language and intention around body image and fitness when it comes to any young people you influence on. Creating a healthier environment starts with us and can make a huge difference. Do you wish you had a program like Tiffany's when you grew up? I sure do! Share your thoughts with me in the comments on the episode page. In This Episode What it is like to merge the worlds of fitness and lifting with teaching (11:47) How to transition your mindset away from aesthetics and towards what your body can do (14:08) An example of what you could expect to see as a student taking one of Tiffany's classes (18:35) Why it is so important that we teach girls and young women to lift before they are out in the world (23:52) The responsibility of adults to help young girls get stronger, gain confidence and improve body image (31:55) Quotes “Learning how to do Olympic lifting, strength training, pushing my body to do things I never thought it could do, it just made me think ‘how cool would this have been if I had learned this at an earlier age? Where would I have been if I learned this in high school?'.” (12:42) “My responsibility is to teach them how to be critical consumers and to make them aware of what they are doing and why they are doing it.” (17:13) “It is so rewarding to see a group of teen girls add a squat rep, coaching each other, giving each other cues. And I'm like ‘I wish I got to do this when I was a teenager!'.” (23:23) “Giving students alternatives, maybe they are not the track star, maybe they are not on the soccer team, but they found something else that they can excel in, and feel good and feel confident, that's probably been my favorite piece about it.” (25:05) “As parents, our responsibility is not only to support whatever your kid wants to do but also unpack why you are thinking otherwise.”  (33:58) Featured on the Show Join the Group Strength Nutrition Program Waitlist Here The Pretty Little Lifters Website Follow The Pretty Little Lifters on Instagram | Facebook | Twitter | YouTube | TikTok Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 334: How Strong Women Can Lift Each Other Up with Molly Galbraith

In the ultimate mashup episode on mental resilience, Dr. Stephanie speaks with a number of world-renowned experts Dr. Nicole LePera, Dr. Shefali Tsabary, Samantha Skelly, Molly Galbraith, Ashley Stahl, and Patrick Gentempo to extract the top strategies on owning your mind and being able to deal with anything. You'll get proven tips to heal your inner child, set boundaries, and make friends with your ego. You'll learn how to take responsibility for what's happening in your life, name your body sensations and emotions, and a whole lot more. You'll learn how to cultivate a mindset of abundance, define who you are, and live with purpose. We'd like to thank our sponsors, Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanieLMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstimaOrion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=StephanieLumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement And follow me on social:Instagram: https://www.instagram.com/dr.stephanie.estimaFacebook: https://www.facebook.com/groups/betterwithdrstephanie Join the Hello Betty Community here - https://hellobetty.club/membership/  Episode Overview: 4:05 Introduction10:42 Your Inner Child With Dr. Nicole LePera13:16 Healing Ego and Boundary Setting With Dr. Nicole LePera19:24 Taking Responsibility With Dr. Shefali Tsabary26:25 Naming Body Sensations and Emotions with Samantha Skelly31:19 Abundance Mindset With Molly Galbraith37:42 Being Clear On Who We Are With Ashley Stahl48:54 Living With Purpose With Patrick Gentempo Episode With Dr. Nicole LePeraEpisode With Dr. Shefali TsabaryEpisode With Molly Galbraith Episode With Samantha Skelly Episode With Ashley StahlEpisode With Patrick Gentempo Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.comJoin the Hello Betty Community here - https://hellobetty.club/membership/ 

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

In this reposted episode, Stuart chats to Molly Galbraith of Girls Gone Strong.   Topics Covered: -- How her experiences have guided how she works with the clientele of GGS -- How GGS used to think every single woman should strength train -- What are GGS doing to address the gap that exists between people taking part in fitness and not -- What can the PT do better when it comes to training coaching women -- How to navigate a conversation with a client who speaks negatively about themselves   Articles & Resources Mentioned: What it's like to be a fit chick - http://mollygalbraith.com/2013/06/its-hard-out-here-for-a-fit-chick/ Who gets to be fit?  - https://www.girlsgonestrong.com/blog/feminism/intersectionality-of-fitness/ How to speak to a client who wants to get her pre-baby body back - https://www.girlsgonestrong.com/blog/confidence/body-embracement/embracing-our-post-baby-bodies/ GGS Coaching & Training Women Free FB Group - https://www.facebook.com/groups/GGSCoachingandTrainingWomen/    Find Out More About LTB: Website: https://liftthebar.com/free-trial  Instagram: https://www.instagram.com/liftthebar/ 

Like many people, Molly Galbraith was unhappy with her body when she was 18 and would spend years struggling with insecurities. But, when she discovered how she could stop comparing herself to other women, Molly dedicated her life to supporting women and helping them feel strong, confident, and empowered in their lives and bodies. She […] The post Molly Galbraith on Training during and after Pregnancy appeared first on Robertson Training Systems.

If you struggle to feel motivated when going to the gym, feel sluggish, uninspired, or lack energy, and you aren't sure why, your nutrition might be to blame. I repeatedly see three major things when it comes to women who have an active lifestyle but aren't feeling as good as they expected. As Professor McGonagall from Harry Potter would say, when something happens, it's always these three. Key Takeaways Three Things To Watch Out For Nutrition Wise When You Are Training Hard Are: Being too low carb  Skipping meals Only eating when you feel hungry Learning and Unlearning If you are engaging with medium or high-intensity activity, your body needs fuel and energy throughout the day. This means eating regularly, fueling yourself with the right types of foods, and listening to your body's hunger signals.  We have been taught that carbs are the enemy and that skipping meals is okay if you don't feel hungry, which is just not the case. While these ‘rules' may be well-intentioned, they are problematic and require a lot of learning and unlearning in this space. The Three Things Standing in the Way of Your Results The truth is, if you don't take in enough energy, you will feel like shit. We need to use a combination of listening to our bodies but also logic to nourish ourselves and, in turn, see the results we are hoping for at the gym.  If you are lifting weights and want to get stronger and build muscle, you have to have a strong base of nutrition. Carbs, regular meals, and eating to fuel your body are essential to helping you get the results you want in your muscle gain and also your energy levels. Are you ready to embrace nutrition in order to improve your overall game? Share what goal you are working towards with me in the comments on the episode page. In This Episode Some common problems that women who lift weights run into in terms of nutrition (4:10) Why being too low carb could actually be hurting your results in the gym (6:01) How to stop skipping meals for better overall health (13:30) The role of the Tokyo Olympics when recognizing pre-menopausal women athletes (17:35) Tips for avoiding the trap of only eating when you are hungry (21:20) Quotes “Dame Maggie Smith playing Professor McGonagall, and she says to Hermionie and Ron and Harry, ‘why is it that when something happens, it is always you three?'. It kind of brought up this sort of comical reel that I made but with a really serious message behind it.” (5:37) “I've been in and around the strength training community for now over a decade. I have, myself, been lifting for over a decade and been coaching for many years now. And I see this happening with monotonous regularity. So, is it happening to everybody? Probably not. Is it happening to a big chunk of folks? From my experience, it is.” (8:17) “I think what we are seeing is a lot of things converging at one time. Obviously, there is the recognition now and the desire to say hey, pre-menopausal women haven't been represented super well in a lot of this research.” (18:03) “You don't have to be an elite athlete to have this challenge, and skipping meals sometimes, oftentimes, makes it more difficult to get in the amount of energy, and other things like protein, that someone who is lifting weights and interested in building muscle tissue really needs to provide in their daily intake in order to make that stuff happen.” (20:36) “Does your body have fail-safes? Of course! Your body is miraculous and wonderful and has all sorts of clever ways to do things like access stored energy and this and that. But when this becomes a pattern over time, especially if you do have access to food, this is something to consider turning your attention toward.” (25:29) Featured on the Show Join the Group Strength Nutrition Program Here Join the Private Coaching Waitlist Here Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 282: Anti-Diet versus Functional Nutrition with Michelle Shapiro LTYB 332: 3 Mistakes Keeping You From Getting Stronger In The Gym LTYB 334: How Strong Women Can Lift Eachother Up with Molly Galbraith  

"Book Recommendations, Thought Process Differences & Some Real Talk" - Back from vacation, where Coach Hidi finished a book and started another (Martin Rooney's "High Ten" and Molly Galbraith's "Strong Women Lift Each Other Up") Coach Michelle and Coach Hidi sat down to talk about some of the topics discussed in these books by relating to their own life experiences. Thank you for listening as always, please don't forget to subscribe to our show on iTunes!

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

If you struggle with staying motivated when engaging with exercise, you are not alone. Starting a fitness plan is very exciting initially, but when reality sets in about the amount of time it can take to see results, especially as our bodies change through the different phases of life, it can be a bit disheartening. This is why I have brought the ultimate motivator, Christa Shelton, to the show today. Key Takeaways If You Want To Get Clear On Your Fitness Motivation, You Should:  Adapt your training schedule to where your body is at right now in this phase of your life Get clear on why you want to accomplish a goal and if it is coming from yourself or outside conditioning Harness the confidence you get from strength training into all areas of your life For The Love of Motivation Christa is a certified personal trainer and behavioral change specialist who is passionate about helping her clients use motivation as a vehicle for long-term success. She loves helping women in mid-life feel confident with their movement practices and get to the ‘why' behind their goals. She has combined her enthusiasm for fitness and her love of motivating people into a purpose that serves her clients, herself, and her community. Feeling Confident in Movement at Every Age When getting back into fitness, especially if some years have passed since the last time we engaged with that exercise, we all tend to compare what we can do now to what we could do back then. But the truth is, how you are training now should be different than how you were training 5 or 10 years ago because your body needs different things. By being tuned into what your body is saying to you, you can get over the barriers of movement and learn to embrace the changes your body is going through. Know Your "Why" The best way to stay motivated is to be confident in the ‘why' behind your goal. Christa uses strength training as a gateway to getting into your internal mindset and figuring out what each unique person needs at that moment.  When you can own and feel good about your intentions and feel secure in what your body can do, that confidence translates into all areas of your life. There is nothing wrong with wanting to be strong. While the definition of the word strong may change from person to person, the positivity that comes from feeling assured in your body's abilities is universal. Are you ready to stop procrastinating and start using your mindset to fuel your motivation? Share what you loved most about Christa's approach with me in the comments on the episode page. In This Episode Common fears and barriers surrounding women holding women back from getting started on a fitness journey (14:06) How to address the changes in your body mid-life and adapt your training program accordingly (22:54) The role of mindset and listening to your body when doing any type of training (25:21) Tips for overcoming your mindset challenges when it comes to strength training (28:51) How strength training can help you tap into your motivation and create inner transformation (36:45) Quotes “Because I am walking this journey, it really compelled me to really immerse myself in how we are looking at aging and how we are feeling about our bodies as we age. And that's really what made me want to make the shift to really focus here.” (8:39) “Generally speaking, it still takes work and time to build muscle. So to think you could go from where you are to somehow ever get to ‘The Rock' or anywhere near that is in itself a huge misconception.” (18:40) “I am very much more the type of trainer that is going to talk to you about how you are feeling, specifically that day when I see you, and then we are going to move according to that.” (23:44) “Getting down deep and relating to people on a human level is not something that I feel is really talked about as much as it should be for people coming into this work. Because when you are dealing with people's bodies, I feel that that is a very personal space, and it needs to be treated with the utmost respect.” (27:46) “What are your motivations behind the things that you do? I think it is important to dig into that so that you can really understand if your motivation for doing something is based on conditioning and messaging that you have been getting... or is it something that you have a clear mindset about this approach and why you feel it is important.” (32:23) Featured on the Show Join the Group Strength Nutrition Program Waitlist Here Coaching With Christa Website Follow Christa on Instagram Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 239: Demystifying Menopause Fitness & Nutrition with Amanda Thebe  LTYB 331: Strength Training & Your Relationship with Exercise LTYB 334: How Strong Women Can Lift Eachother Up with Molly Galbraith

Today we are excited to share our interview with guest Molly Galbraith, cofounder of Girls Gone Strong and author of Strong Women Lift Each Other Up. Through her work with Girls Gone Strong, she helps women find their own version of strength and confidence from the inside out and helps professionals master the art and science of coaching women. In today's episode, we discussed some of the life-changing tools she teaches to overcome a scarcity mindset and the comparison trap. She teaches us how to navigate loving ourselves now while having body composition and personal goals. She also shares how moms can help their children learn to use their voice, take up space, and free themselves from societal expectations and unreasonable expectations. Topics Discussed: How to overcome scarcity and embrace abundance  How to stop comparing yourself to others Tools to reframe negative beliefs about yourself and your body  What happens when you lift other women up Ways we can model these tools to help our children feel more confident Show Notes: Molly's Book Molly's Instagram: @themollygalbraith Girls Gone Strong Listen to today's episode on our website Molly Galbraith is the cofounder of Girls Gone Strong, the world's largest platform providing evidence-based, interdisciplinary health, fitness, nutrition, and pregnancy education for women and the health and fitness professionals who work with them—including industry-leading certification programs and coaching. She's also the author of the new book, “Strong Women Lift Each Other Up.” This Episode's Sponsors  Enjoy the health benefits of PaleoValley's products such as their supplements, superfood bars and meat sticks.  Receive 15% off your purchase by using code DOCTORMOM at checkout or head to paleovalley.com/doctormom  Discover for yourself why Needed is trusted by women's health practitioners and mamas alike to support optimal pregnancy outcomes. Try their 4 Part Complete Nutrition plan which includes a Prenatal Multi, Omega-3, Collagen Protein, and Pre/Probiotic. To get started, head to thisisneeded.com, and use code DOCTORMOM50 for $50 off Needed's Complete Plan! Light therapy is a rare treatment that really is one-size-fits-all. Busy moms can benefit from more healthy light in their lives. Light Therapy provides many health benefits like enhanced cellular function and ATP energy production, better skin, increased blood flow, better sleep and faster recovery after workouts. Visit joovv.com/doctormom and use code DOCTORMOM for $50 off your first purchase. INTRODUCE YOURSELF to Steph and Dr. Elana on Instagram. They can't wait to meet you! @stephgreunke @drelanaroumell Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a healthcare provider. Consult with your healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding your treatment plan.

Steph and Dr. Elana kick off Season 4 of the “Doctor Mom” Podcast by sharing a sneak peek of the interviews they'll be offering throughout this season so you can get excited about what's to come. You'll get to know these speakers before they join us so you can start learning from them right away. This season is full of powerful interviews with guests like pediatric ER nurse Shannnon Tripp @shantripp, world renowned meditation expert Emily Fletcher @zivameditation, pediatric nurse practitioner Brooke Weiss @simply.wellbaby, Molly Galbraith @themollygalbraith co-founder of @thegirlsgonestrong, Jessica Murnane @jessicamurnane author of “Know Your Endo” and more! No matter where you are in your journey to and through parenthood, you'll walk away from these episodes feeling even more confident as a Doctor Mom Topics Discussed: What guests and topics to expect in this season  What you'll learn from this season's guests Special “Doctor Mom” deals you don't want to miss out on Show Notes: Listen to today's episode on our website This Episode's Sponsors  Enjoy the health benefits of PaleoValley's products such as their supplements, superfood bars and meat sticks.  Receive 15% off your purchase by using code DOCTORMOM at checkout or head to paleovalley.com/doctormom  Discover for yourself why Needed is trusted by women's health practitioners and mamas alike to support optimal pregnancy outcomes. Try their 4 Part Complete Nutrition plan which includes a Prenatal Multi, Omega-3, Collagen Protein, and Pre/Probiotic. To get started, head to thisisneeded.com, and use code DOCTORMOM50 for $50 off Needed's Complete Plan! Light therapy is a rare treatment that really is one-size-fits-all. Busy moms can benefit from more healthy light in their lives. Light Therapy provides many health benefits like enhanced cellular function and ATP energy production, better skin, decreased blood flow, better sleep and faster recovery after workouts. Visit joovv.com/doctormom and code DOCTORMOM for $50 off your first purchase. INTRODUCE YOURSELF to Steph and Dr. Elana on Instagram. They can't wait to meet you! @stephgreunke @drelanaroumell Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a healthcare provider. Consult with your healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding your treatment plan.

Brought to you by PerformBetter.com Get the App!  Click here for more info. Highlights of Episode 316 Naamly "Hit The Gym with a Strength Coach" Segment Build Lasting Relationships Through Personalized Communication Molly Galbraith, Co-founder of Girls Gone Strong and author of "Strong Women Lift Each Other Up" We spoke about: Why write "Strong Women Lift Each Other Up"? Personal struggles with the growth of Girls Gone Strong Some of the Principles in the book Why the Ripple Effect is so important Specific Actions you can take to Lift Women Up much more The StrengthCoach.com Coaches Corner with Coach Boyle We spoke about: His video "It Happens in Practice" Forum thread about Timing Slow Athletes Partner Offer from Athletic Greens Subscribe and get a 1 year supply of Vitamin D, 5 Travel packs and 20% off The KISS Marketing "Business Secrets for Gym Owners" Segment with Vince Gabriele Vince discusses "How to drive cash flow in the slow summer months" Part 2 If you need some help with your marketing head over to www.kissmarketing.net to book a FREE coaching call with Will “The Tech Nerd” Matheson…Also known as…Vince Gabriele's secret marketing weapon.  The Tech Nerd will take a look at your current marketing plan and give you some real time profit boosting advice…so you can stop stressing about your marketing and start seeing more money in your checking account.   The Certified Functional Strength Coach Segment   Dan McGinley starts discusses "Why new coaches should "Stick to the Recipe". Get Certified!       About "Be Like the Best" During the last 12 years of interviewing many strength coaches, fitness professionals, physical therapists and gym owners, Anthony Renna has accumulated a rolodex of “The Best of the Best” in the fitness profession. This book is a collection of interviews with some of those top successes. Through his conversations, you'll learn how they evolved in their careers, what habits and traits they believe made them successful, their goal setting processes, how they get through the hard times everyone faces and even some books to read and people they recommend following. After each interview, you'll find a challenge or action step based on an important takeaway from each interview.  These are designed to encourage you to build the habits to Be Like the Best on your journey to dominating in this profession. As a fitness professional, you're already making an impact in your clients, athletes and patients. This book will help you stand out in a crowded field and help guide you on the road to success. Go to BeLiketheBest.com for more info Thanks for Listening!

What percentage of women in first world countries consider themselves beautiful? 4% What percentage of girls aged 7-10 think they should be thinner and are dieting? 50% Over the course of her entire life, what percentage of years does the average women spend obsessing about changing her life by changing her body? 31 freaking years Body confidence seems to be this elusive thing women are spending a third of their lives looking for... and I'm not sure how many of them actually ever find it. This episode will give you some awesome 30 second steps for building your body confidence and some mind blowing stats and facts that will help you clear some space for self-compassion... instead of self-judgement. Resources mentioned: Little Black Book of Kickass Life Secrets (free) 20 non-appearance based compliments (free) Comparison Trap Flow Chart (free) Body Confidence Journey Beauty Redefined Fearing the Black Body by Dr. Sabrina Strings Strong Women Lift Each Other Up by Molly Galbraith

As a young woman, Molly struggled with insecurities.  Ridiculed and bullied for various circumstances beyond her control, Molly believed early on that her acceptance was based on her image.  Her time was spent chasing a number on the scale or the barbell.  After 20+ years of wishing her body looked differently, she finally discovered how to stop comparing herself to and competing with other women. Since then, supporting women and being supported by them has changed every aspect of her life. Molly  is the author of Strong Women Lift Each Other Up, and Co-founder of Girls Gone Strong (GGS), a worldwide health and fitness movement dedicated to helping women feel strong, confident, and empowered in their lives and their bodies. Today, the Strong Women Lift Each Other Up philosophy is woven through the fabric of the Girls Gone Strong movement. From employing and educating to featuring, collaborating with, and investing in women, GGS is dedicated to lifting up women all over the world. GGS has consulted, collaborated with, and been featured by Yale, the Olympics, Johns Hopkins, Time, People, Today, ABC, Women's Health, Men's Health, and more. What You Will Hear in This Episode:  Molly's youth surrounded by insecurity, self doubt and bullying Learning the valuable and damaging lesson of superficial acceptance Falling in love with health and fitness Physical and emotional stress and the self esteem roller coaster Healing journey, improving self esteem and self worth Steps to build resilience as well as battling society's standards and expectations for women Identifying our true feelings and emotions about ourselves Learning self trust, scarcity mindset and the comparison trap Compounding deficit and negative self esteem issues in young girls Effects of the pandemic on girls and women Activism and change.  Intention, setting boundaries and building awareness Quotes:  “I want to like me for me regardless of what my body looks like or what it can do.” “You are worthy of your own care outside of your relationship to anyone else and outside of what it allows you to do for other people.” “Women and girls are not participating in their own lives because they don't feel they look good enough to.” Mentioned:   MollyGalbraith.com Strong Women Lift Each Other Up IG @Themollygalbraith Fb @MollyGalbraith GirlsGoneStrong.com Not Done Yet! Not Done Yet! Amazon Bonniemarcusleadership.com Iammusicgroup.com The Politics of Promotion Fb @Bonnie.Marcus LinkedIn: @Bonniemarcus Twitter: @selfpromote IG: @self_promote_ Bonniemarcusleadership.com https://www.surveymonkey.com/r/genderedageismatwork  

This week on The MiFit Podcast I chat with Molly Galbraith. Molly is the cofounder of Girls Gone Strong, the world's largest platform providing evidence-based, interdisciplinary health, fitness, nutrition, and pregnancy education for women and the health and fitness professionals who work with them-including industry-leading certification programs and personal coaching for women. The Strong Women Lift Each Other Up philosophy is woven through the fabric of Girls Gone Strong, as Molly leads a team of women from the US, Canada, UK, Mexico, India, and Australia. Molly and her company is dedicated to serving their community of over 90+ countries around the world. Molly also speaks internationally and has been featured in publications like Time, People, Today, ABC, Women's Health, and several more. Molly is making huge waves in the fitness space and taking people's struggles head on by giving applicable ways to improve your self while also lifting up other women. Topics-Process of starting the #1 fitness education platform for women-Most common struggles women are facing with exercise, body image, and comparison-4 Principles of Lifting Women Up-Overcoming the Comparison Trap-How men can lift up womenFollow Molly on Instagram at @themollygalbraith and @thegirlsgonestrong and also purchase her brand new book “Lift Women Up” at your local book store or at her website https://www.mollygalbraith.com/home1USE CODE MIFIT215 TO RECEIVE 15% OFF YOUR ORDER AT @LEGENDS

In this episode, I chat with the co-founder of Girls Gone Strong and fellow author, Molly Galbraith! We discuss her journey to writing her new book, "Strong Women Lift Each Other Up", and how women can support and celebrate their overall wellness to help empower and lift themselves up. To learn more about Molly and her work, visit www.mollygalbraith.com. Follow Molly on Social Media: Twitter: @mollygalbraith Instagram: @themollygalbraith Facebook: www.facebook.com/MollyGalbraith --- Send in a voice message: https://anchor.fm/jaya-jaya-myra/message

Have you ever considered how much more we as women could get done if we chose to lift each other up instead of getting caught up in comparison traps, jealousy, and the feeling of ‘not enoughness’? It has been famously said that comparison is the thief of joy, but becoming aware of how you compare yourself to yourself and to other women online and in real life can be a hard nut to crack. Key Takeaways If You Want To Become A Strong Woman Who Lifts Up Other Strong Women, You Should: Find a coach or a trainer who knows how to support women in all aspects of their lives Stop focusing on jealousy and comparison by getting curious about your unique values and goals Notice, name, and normalize your emotions Take small steps every day to amplify other women's voices and help lift them up Strong Women Lift Eachother Up with Molly Galbraith Molly Galbraith has been a coach in the fitness industry for over 17 years. It became clear to her early on how underserved women were in health and fitness, which is why she co-founded Girls Gone Strong almost ten years ago. Her new book, Strong Women Lift Each Other Up, helps women overcome their own personal struggles with comparison, jealousy, body image, and competition to feel strong, confident, and empowered in their body while supporting other women to feel the same. Getting Out Of The Comparison Trap Molly believes that when you know better, you do better. This is why she has dedicated herself and her new book to help women improve all areas of their lives. Everything from teaching coaches what they need to know in order to better serve women to helping women get out of the comparison trap by noticing, naming, and normalizing their emotions act as foundational tools necessary to help lift women up in everyday life. By getting radically clear on your values and getting curious about how we can support other women, revolutionary change is possible. The Ripple Effect In a world where women's voices are often drowned out, and it's challenging to be heard, amplifying other women's voices can go a long way. The ripple effect that can be created through women empowering women isn't always obvious, but it can play a huge role in bringing the values we want to see into the world.  You don't need a lot of resources, money, or a big network to lift up other women in your life. All it takes are small, simple steps that can help you feel stronger and help strengthen the women around you. Lifting up all women is a group effort, but the ramifications can change the world as we know it. Are you ready to get away from your comparison traps and scarcity mindset and embrace the beautiful possibilities that come from being a strong woman who lifts up other strong women? Share one way you are working to actively lift up other women in the comments section of the episode page. In This Episode What made Molly start GGS and help create a community of strong women (5:54) The reason that Molly’s new book was needed for our current strength landscape (19:40) Tips for getting over your comparison traps and scarcity mindset once and for all (25:07)Why identifying your core values and what truly makes you happy can be a gamechanger (30:49) Simple ways that you can lift women up in the world regardless of your time or resources (34:05) Quotes “We believe that when women feel strong, confident and empowered in our lives and bodies, that we can change the world.” (4:30) “Coaches and trainers, we are on the front lines of such important conversations with our clients. And I truly believe that we have the power to impact women's lives positively more than almost anyone else in their life.” (15:17) “I envisioned a world that I wanted to see for women and saw that it wasn't our reality. I wanted to see a world where all women and girls get the support and opportunities they need to thrive and succeed. Where women believe that we are enough just as we are and that we are actually happy to see other women succeed because we know there is enough success to go around. And I wanted to see a world where there was an equitable presentation of all women in important places where decisions are made, and that is not our current reality.” (22:00) “Taking the time to identify my values has just been life-changing. It has allowed me to feel so steadfast in the decisions that I make.” (31:03) “We have the opportunity to massively lift people up and create huge ripple effects through very small actions, and I want people to know and feel empowered by those possibilities.” (38:42) Featured on the Show Strength Workout Mini-Course Molly Galbraith Website Girls Gone Strong Website Strong Women Lift Eachother Up by Molly Galbraith Follow Molly on Instagram | Facebook  Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 147: The Importance Of Feeling At Home In Your Body with Molly Galbraith

Happy #SeekTheJoy Tuesday! On the podcast today is Molly Galbraith, CSCS, author of Strong Women Lift Each Other Up and 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. In today’s episode we chat about: What it means to lift other women up, how we can lift each other up in big and small ways, and making an impact just by being yourself Molly's experience hitting rock bottom, and how she found her inner strength and self-worth The magic of the ripple effect The connection between comparison and scarcity mindset, why comparison can be a good thing, and Molly's top tips for moving out of a scarcity mindset How to discover your own unique superpowers Girls Gone Strong (GGS), Molly's biggest dream, and so much more! To connect with Molly visit her website https://www.mollygalbraith.com/ and on Instagram @themollygalbraith Facebook @mollymgalbraith and you can find her new book here We'd love for you to check out this week's new episode and join the conversation ✨ YouTube: Subscribe to our new YouTube channel here: https://www.youtube.com/channel/UCUEPZ_6AgmGcGni7wMf-_TA Instagram https://www.instagram.com/seekthejoypodcast Facebook https://www.fb.me/seekthejoypodcast Twitter https://www.twitter.com/seekthejoypod E-mail sydney@seekthejoypodcast.com Show Notes: https://www.seekthejoypodcast.com/show-notes Subscribe to our newsletter https://www.seekthejoypodcast.com/subscribe MERCH: Seek The Joy Merch is here! Grab your favorite Seek The Joy t-shirt and sweatshirt here BETTERHELP: Today’s episode is sponsored by Betterhelp. We want you to be able to live a happier, more joyful, and ease filled life, and I’m excited to share that as a listener of Seek The Joy Podcast, you will you get 10% off your first month by going to https://www.better help.com/seekthejoy Join over one million people taking charge of their mental health with the help of an experienced professional https://www.better help.com/seekthejoy RATE AND REVIEW Seek The Joy! When you do, e-mail a screenshot of your review to sydney@seekthejoypodcast.com and we'll send you our NEW and improved #SeekTheJoy Guide for Infusing More Joy into Your Life! SEEK THE JOY GUIDES: They're here and they're LIVE!! From our Seek The Joy Guide to Podcasting to Seek The Joy Guide Pitching Guests, click here (https://www.seekthejoypodcast.com/seekthejoyguides) to learn more and get your hands on a little more joy in your life. 

"You can't control what's going to happen, but you can control the inputs that you put in to make a certain outcome more likely." Fitness coach and founder of Girls Gone Strong Molly Galbraith talks with Zibby about her journey of learning to love her body and the skills that helped her feel her most confident. Molly's book, Strong Women Lift Each Other Up, offers the tools she used to help women stop comparing themselves to others so that overcome their personal struggles and support one another. Purchase Molly's book on Amazon or Bookshop:Amazon: https://amzn.to/3tagnM2 Bookshop: https://bit.ly/3vxj6AK Hosted on Acast. See acast.com/privacy for more information.

Molly is here to SHAKE THINGS UP.  … and I am living for it.  Have you ever felt that because someone else is “thriving” in business, that there might be less of an opportunity for you?  Or  Have you ever followed an industry leader on social media, only to find yourself getting pangs of jealousy when you see them sharing a luxurious lifestyle that you wish you could achieve? I personally see clients struggle with these feelings or mindsets when they come into the 10K Success System, and if you do not work on these triggers by understanding and identifying, it may end up hindering your business success.  Molly Galbraith, co-founder of Girls Gone Strong, and I dive right into these heavy - but important - emotions/ topics to dissect and give advice on how to overcome these mental blocks.  If you are an entrepreneur, or looking to start your own business, learning to notice, name, and normalize moments when you are experiencing a scarcity mindset or finding yourself stuck in comparison traps, is critical.  We all experience these mental blocks in business or in life, but learning how to overcome and understand them is critical. Also, Molly wrote a book that you will not want to miss out on. Get your copy HERE!    More About Molly Galbraith: Molly Galbraith, CSCS, is the co-founder of Girls Gone Strong (GGS), the world's largest platform providing evidence-based, interdisciplinary health, fitness, nutrition, and pregnancy education for women and the health and fitness professionals who work with them—including industry-leading certification programs and coaching. The “Strong Women Lift Each Other Up” philosophy is woven through the fabric of GGS, as Molly leads a team of women from the US, Canada, UK, Mexico, India, and Australia. From employing and educating, to featuring, collaborating with, and investing in women, GGS is dedicated to serving its community of women from 90+ countries around the world. You can connect with her on her personal Instagram, her business Instagram, or on her FB Page!   What We Talk About In This Episode: Scarcity Mindset The Comparison Trap "top-down, bottom-up, outside in, inside out" model  Overcoming fear and guilt Finding the connection with clients Emotional quicksand Self Inquiry Work   Internalized Misogyny Things We Mention In This Episode: GGS Spotlight: Jen Comas - Girls Gone Strong Believe IT: How to Go from Underestimated to Unstoppable: Lima, Jamie Kern:  Dr. John Berardi Ellentube Glennon Doyle Kentucky Refugee Ministries, Inc.  Tony Robbins  10K Success System   Here's How To Subscribe & Leave A Review (pretty-please): Want to get notified when I release new episodes so you don't miss a thing? Click here to subscribe to the podcast on iTunes. It would mean the world to me if you'd leave a rating and review. I'd love to know what you think of the podcast and how I can make it better for you. Plus iTunes tells me that podcast reviews are really important and the more reviews the podcast has the easier it will be to get the podcast in front of more people, which is the ultimate goal. You can leave a review right here.   Let's Keep The Conversation Going… Do you feel like you are stuck with a particular business idea, or are you fluid as things change? Have you been through a personal transformation that affected your business? I would love to hear all about it and I'm sure others would too. Comment below and share your story or visit me on Instagram which is currently my favourite way to connect.  You can also join my free online community to connect with more than 16,000 other health practitioners just like you to ask questions, share wins and struggles and get lots of support from me and my team! I hope to see you there. … did you know that we make a donation on behalf of every special guest that we have on The Business of Becoming? Today's donation is going to Loveland (thelovelandfoundation.org).  Loveland Foundation is committed to showing up for communities of color in unique and powerful ways, with a particular focus on Black women and girls. 

“Girls can be really, really mean.” How many times have you thought, felt, or said that? So many women I work with – me included – have deeply seeded sisterhood wounds. So many women I connect with share that they were isolated, rejected, teased, and even bullied by the girls we thought were our friends when we were younger. It's painful, embarrassing, and has long lasting impacts. It's one of them many reasons why the work we do here at PurposeGirl is so important: to heal the wounds of sisterhood and learn how to lift other women up from a place of authenticity and joy. Because sister, there's enough of everything – clients, money, time, joy, leadership, opportunity, connection, and more – for ALL of us. Your success is not at the deficit or loss of another woman, it is to HER benefit, too! Just like her success is yours.  So sisters, in this episode of The PurposeGirl Podcast, I'm fortunate to be joined by Molly Galbraith, cofounder of Girls Gone Strong (GGS), the world's largest platform providing evidence-based, interdisciplinary health, fitness, nutrition, and pregnancy education for women and the health and fitness professionals who work with them. In this episode, Molly and I dig into: How we all have likely been on the receiving and giving side of a Sisterhood wound, and how that can be reversed in adulthood. The fact that much of our society creates a false sense of scarcity for leadership and “success”, which leads to the development of a false hierarchy amongst women, that ultimately creates a system of competition. Tools you can use to turn your jealousy and comparison into inspiration and opportunity. Some details about Molly's brand new book! You can follow Molly on Facebook (https://www.facebook.com/mollymgalbraith/) and Instagram (https://www.instagram.com/themollygalbraith/). You can also check out her official website https://www.mollygalbraith.com/ and learn more about her work at https://www.girlsgonestrong.com/ Want more PurposeGirl?? Ready to be your full Goddess on Purpose self? And desire Sisterhood who feels the same? Join the Free PurposeGirls Facebook Group! I post prompts, motivation, and do free live videos and challenges to get you on purpose and loving life!! Click here to join (https://www.facebook.com/groups/PurposeGirlsGroup/). Also make sure you're getting my newsletter – that's the first place I send announcements about events, programs and share purpose and happiness tips. Click here to receive my newsletter for free (https://carinrockind.com/newsletter)! Love this episode? Love The PurposeGirl Podcast? Then share the love!! Go to Apple Podcasts and leave a 5 star review, subscribe so you never miss an episode, and download ALL the episodes to listen again and again! And share the PurposeGirl Podcast with every woman you know – that's how we change the world one woman at a time!! Thank you so much for listening, love, and if you aren't following me already, you can find me on Instagram and Facebook. May you live purposefully, may you love yourself, and may you love life!! Bye for now! XO, Carin --- About Molly Galbraith Molly Galbraith is the cofounder of Girls Gone Strong (GGS), the world's largest platform providing evidence-based, interdisciplinary health, fitness, nutrition, and pregnancy education for women and the health and fitness professionals who work with them including industry leading certification programs and coaching. Her debut book is called Strong Women Lift Each Other Up. The Strong Women Lift Each Other Up philosophy is woven through the fabric of GGS, as Molly leads her international team of women from the US, Canada, UK, Mexico, India, and Australia. From employing and educating, to featuring, collaborating with, and investing in women, GGS is dedicated to lifting women up in 80+ countries around the world. Molly has spoken all over the world at top conferences and prestigious universities like Yale, and she's been featured in publications like Time and People. 

So, you want to learn healthy lifestyle secrets from top fitness pros eh?   Well…we are super pumped for a new series we will have with some of the world’s most successful fitness professionals giving their “go to” secrets to living a healthier lifestyle.   Here’s the healthy lifestyle secrets stacked line up part 2:   *Alan Aragon  https://www.instagram.com/thealanaragon/   *Courtney Ustrzycki https://www.instagram.com/courtneyforlife_/   *Bret Contreras  https://www.instagram.com/bretcontreras1/   *Molly Galbraith https://www.instagram.com/themollygalbraith/   *Brad Schoenfeld https://www.instagram.com/bradschoenfeldphd/   *Natalie Jill https://www.instagram.com/nataliejillfit/   In This Episode, Fit Pro’s Discuss: Top health and wellness tips Key lifestyle hacks Secret habits and rituals that have you playing at a high-achieving level in your life   Learn from some of the top fitness entrepreneurs in the game …Tune in   Follow us on Instagram https://www.instagram.com/chrisandericmartinez/ and see the full Show Notes to this episode here https://www.liveadynamiclifestyle.com/podcast/healthy-lifestyle-secrets-part-2/   Resources: [SWEET DEAL] Want Premium Fitness Apparel? We have partnered up with the prestige athletic apparel fitness brand, HYLETE! They are offering our community, only, 20% off original prices. Use the promo code: DYNAMIC20 at checkout. See their premium fitness apparel HERE    Looking to Take your Health & Fitness Game to New Heights? We have partnered up with the prestige supplement brand, Legion Athletics! They are offering our community, only, 20% off original prices. Use the promo code: DYNAMIC at checkout. See their premium supplements HERE   Breaking News: We are giving away our new book “Rise Of The Fit Pros” for FREE. Grab your FREE Digital and Audio Book copy here https://riseofthefitpros.com/get-the-book

Women have so much power but oftentimes, we tend to sell ourselves short - at home, at the workplace, the list goes on. My guest on this episode is ready to change that. I had a conversation with Molly Galbraith, cofounder of Girls Gone Strong and author of Strong Women Lift Each Other Up. In this episode, we talk about how women can reclaim their potential and empower themselves in each area of their life.  About Molly Galbraith:Molly Galbraith, CSCS, is the cofounder of Girls Gone Strong (GGS), the world's largest platform providing evidence-based, interdisciplinary health, fitness, nutrition, and pregnancy education for women and the health and fitness professionals who work with them—including industry-leading certification programs and coaching. The “Strong Women Lift Each Other Up” philosophy is woven through the fabric of GGS, as Molly leads a team of women from the US, Canada, UK, Mexico, India, and Australia. From employing and educating, to featuring, collaborating with, and investing in women, GGS is dedicated to serving their community of women from 90+ countries around the world. Molly has spoken all over the world at top conferences and prestigious universities like Yale, and she has been featured in publications like Time, People, Today, ABC, Women's Health, and more.   Inside this episode, Molly shares: What Girls Gone Strong is The tie to movement and emotionality Her tips for overcoming feminine wounding How lifting other women up has changed her life The process of dismantling the false construct of lack Her vision for seeing equity in leadership everywhere   For full show notes, resources and links: https://www.hungryforhappiness.com/episode-192   The Sam Skelly Show combines personal development, deep conversations, and comedy to shake up the way you connect with yourself and the world. Be sure to subscribe on Apple Podcasts so you don't miss an episode!

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!

Molly Galbraith, CSCS, is the cofounder of Girls Gone Strong (GGS), the world’s largest platform providing evidence-based, interdisciplinary health, fitness, nutrition, and pregnancy education for women and the health and fitness professionals who work with them—including industry-leading certification programs and coaching.Her new book, Strong Women Lift Each other Up, is a how-to guide for navigating scarcity, jealousy, comparison, and leveraging all of to no only heal ourselves, but support those around us.This conversation takes us through Molly's journey, how "strength" has evolved for her, why accepting her body was so radical, and how to use the places where we feel not good enough to propel us into our dreams in connected, supportive, camaraderie with our peers & community.***Follow Molly:@themollygalbraithgirlsgonestrong.com

Strong relationships are proven to create more joy in our lives, so this week, we’re looking at how to celebrate our friendships and build stronger connections. Molly Galbraith, founder of the Girls Gone Strong fitness philosophy and author of the new book, Strong Women Lift Each Other Up, joins host Paula Felps to look at how supporting one another creates a ripple effect that generates new opportunities and deepens relationships, then offers tips on how all of us can become more supportive and improve our own friendships. In this episode, you’ll learn: How social media and comparison could be damaging your relationships. Small, simple ways to lift up those around you. Why it’s important to stay connected — especially now.

Jenny speaks to Molly Galbraith, co-founder of Girls Gone Strong, and author of “Strong Women Lift Each Other Up”. Together they dive deep into Molly’s story of struggle with body image, and how these experiences shaped her life. Molly shares how she found her strong by having the resilience to overcome challenges and create powerful change in her own life. She describes how she turned her struggles into strength, and how she is helping thousands of women, all over the world, do the same. There has never been a better time for women to lift each other up to create change in their lives, and change in the world, and Molly’s story shows us just that.  Molly Galbraith Resources:InstagramFacebookTwitterStrong Women Lift Each Other UpGirls Gone Strong Resources:GGS WebsiteInstagramFacebookYouTubeTwitter 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. STRONG Fitness Magazine Subscription Use discount code STRONGGIRLResourcesSTRONG Fitness MagazineSTRONG Fitness Magazine on IGTeam Strong GirlsCoach JVBFollow Jenny on social mediaInstagramFacebookYouTube

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

We are again blessed to have the amazing Molly Galbraith on the podcast! Marika and Antony have both had the pleasure of getting to know Molly over the past 5 years and are thrilled to talk to her about her new book, Strong Women Lift Each Other Up. Molly Galbraith, CSCS, is the cofounder of Girls Gone Strong (GGS), the world's largest platform providing evidence-based, interdisciplinary health, fitness, nutrition, and pregnancy education for women and the health and fitness professionals who work with them—including industry-leading certification programs and coaching. The “Strong Women Lift Each Other Up” philosophy is woven through the fabric of GGS, as Molly leads a team of women from the US, Canada, UK, Mexico, India, and Australia. From employing and educating, to featuring, collaborating with, and investing in women, GGS is dedicated to serving their community of women from 80+ countries around the world. In the podcast we talked about soooo much great stuff, including: - how this book came about and how women lifting each other up has helped Molly get to where she is today - some of the statistics around representation of women in government and executive positions... and ways that we can help change this. - why making the biggest difference with the least amount of harm is her highest value - why the book is structured the way it is - to help the reader move through the stages of working on their own care first (eg on jealousy and the comparison trap) in order to feel able to truly support other women - why understanding your values truly helps you a more fulfilling life and be true to yourself - how helping lift other women up can be small, simple things such as a compliment or a recommendation - how you can find your superpower and level up your support of other women! We love Molly's book and would love everyone to get out and buy it and tell us what you think (no, we are not making commission!!). The book is not only filled with fabulous advice, interesting stories and  reflective questions, but also a ton of online resources. You can buy her book at https://www.mollygalbraith.com/book2   Check out Episodes 12, 24, 35 and 36 which also stars Molly! http://www.womenshealthpodcast.com/uncategorized/012-molly-galbraith-feeling-fragile-uncomfortable-and-lack-confidence-in-your-post-baby-body/   http://www.womenshealthpodcast.com/uncategorized/024-molly-galbraith-how-can-i-heal-my-relationship-with-my-body/  http://www.womenshealthpodcast.com/uncategorized/035-molly-galbraith-ask-me-anything-part-1/  http://www.womenshealthpodcast.com/uncategorized/036-molly-galbraith-ask-me-anything-part-2/ 

Today we talk to Molly Galbraith, Woman-in-charge at Girls Gone Strong (GGS).  The GGS movement is dedicated to:  teaching women how to find their own version of strength and confidence from the inside out teaching parents how they can be better role models and leaders and helping professionals empower the women they work with We put the ball in your court and took questions from the community! Here are some questions that we asked: What is the Coalition of Health and Fitness Leaders and how are you helping health and fitness professionals during the COVID-19 outbreak? What is your health and fitness story? Tell us about your journey. When did you feel that your self-worth was no longer connected to your body shape? How long did it take you to get on top of your body image issues? How can you cultivate and strengthen a mindset that will help us through the next few weeks? Any nutritional advice for women with hypothyroidism? (Molly shares her personal experience)  Resources:   Website: https://www.girlsgonestrong.com/ Instagram: https://www.instagram.com/thegirlsgonestrong/ https://www.instagram.com/themollygalbraith/ Facebook: https://www.facebook.com/GirlsGoneStrong/ Facebook Groups: Health and Fitness Professionals: https://www.facebook.com/groups/GGSCoachingandTrainingWomen/ General public: https://www.facebook.com/groups/strongwomenlifteachotherup/ Pregnant/postnatal public: https://www.facebook.com/groups/StrongMomsSisterhood/ Free Home Workouts: https://www.girlsgonestrong.com/free-home-workouts-download Coalition of Health and Fitness Leaders Resource Pack: https://www.precisionnutrition.com/wp-content/uploads/2020/03/CHFL_Coaching-Resource-Package.pdf Coalition of Health and Fitness Leaders website (where the weekly expert panels take place): https://healthandfitnesscoalition.com/ Brene Brown podcast on Comparative Suffering: https://brenebrown.com/podcast/brene-on-comparative-suffering-the-50-50-myth-and-settling-the-ball/  

Today we talk to Molly Galbraith, Woman-in-charge at Girls Gone Strong (GGS).  The GGS movement is dedicated to:  teaching women how to find their own version of strength and confidence from the inside out teaching parents how they can be better role models and leaders and helping professionals empower the women they work with We put the ball in your court and took questions from the community! Here are some questions that we asked: Where are the older female coaches? What challenges are they facing eg unemployment, recognition etc How did you get here – ie from the online business side of things to running courses in the Coaching and Training Women Academy? (Antony tries to sneak in more work for Marika to do in suggesting a webinar…hehe) Molly drops some great tips on WHY you need to be putting out great content even if you think that someone else has already done it before. What tips do you have for those who suffer Imposter Syndrome? What is your favourite family tradition? Resources:   Website: https://www.girlsgonestrong.com/ Instagram: https://www.instagram.com/thegirlsgonestrong/ https://www.instagram.com/themollygalbraith/ Facebook: https://www.facebook.com/GirlsGoneStrong/ Facebook Groups: Health and Fitness Professionals: https://www.facebook.com/groups/GGSCoachingandTrainingWomen/ General public: https://www.facebook.com/groups/strongwomenlifteachotherup/ Pregnant/postnatal public: https://www.facebook.com/groups/StrongMomsSisterhood/ Free Home Workouts: https://www.girlsgonestrong.com/free-home-workouts-download Coalition of Health and Fitness Leaders Resource Pack: https://www.precisionnutrition.com/wp-content/uploads/2020/03/CHFL_Coaching-Resource-Package.pdf Coalition of Health and Fitness Leaders website (where the weekly expert panels take place): https://healthandfitnesscoalition.com/ Brene Brown podcast on Comparative Suffering: https://brenebrown.com/podcast/brene-on-comparative-suffering-the-50-50-myth-and-settling-the-ball/

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

  Molly Galbraith from Girls Gone Strong talks to us on the eve of the Certificate in Pre and Post Natal Coaching course launch Please use this affiliate link if you are going to enrol - money raised from you enrolling in this course will allow this podcast to provide essential services like subtitles, comprehensive show notes, website hosting and podcast hosting.  https://go.girlsgonestrong.com/cppc-enrollment-order?affiliate_id=1279297   The Women's Health Podcast Website – womenshealthpodcast.com Podbean – womenshealthpodcast.info Facebook – fb.me/womenshealthpodcast Instagram – instagram.com/womenshealthpodcast Twitter – twitter.com/womenshealthpod Antony Lo – The Physio Detective Business Website – physiodetective.com Education Website – mypteducation.com Facebook – fb.me/physiodetective Facebook – fb.me/antonylo Instagram – instagram.com/physiodetective Twitter – instagram.com/physiodetective Marika Hart – Herasphere and Dynamic Strength Physiotherapy Website – herasphere.net Website – dynamicstrengthphysio.com.au Facebook – fb.me/herasphere Facebook – fb.me/dynamicstrengthphysiotherapy Instagram – instagram.com/herasphere.physio Twitter – twitter.com/herasphere  

This week we have the amazing Molly Galbraith on the pod!  Molly is a trainer, lecturer, writer, and all around great person.  I was fortunate enough to meet Molly during the Train Like A Girl 2 Seminar (which she hosted and spoke at).  We've been keeping up with each other ever since on a topic near and […]