Podcasts about strong mama

A former lawyer turned fitness powerhouse, Robin Arzón's journey is one of resilience and inspiration. After surviving a traumatic hostage situation in college, she turned to running as a way to heal and challenge herself. She went from casual runs to completing marathons and ultra-marathons. Despite being diagnosed with Type 1 diabetes, Robin refused to let it define her. She embraced the mantra, "Why not me?" and continued challenging herself to achieve more. In this episode, Robin shares with Ilana how she transformed a traumatic experience into a driving force for her life's purpose, made a bold leap into the fitness world, and built a global brand that empowers millions. Robin Arzón is a renowned fitness expert, former lawyer, author, and motivational speaker. She is best known as the VP and Head Instructor at Peloton, where she inspires millions with her high-energy cycling and strength classes. In this episode, Ilana and Robin will discuss: (00:00) Introduction  (01:24) Surviving a Hostage Situation and Finding Inner Strength (05:34) Discovering Running as a Healing Tool (08:38) From Casual Runs to Completing Ultra-Marathons (11:16) Transitioning from a Law Career to Fitness (13:06) How Robin Landed a Job at Peloton with a Cold Email (15:36) Living and Thriving with Type 1 Diabetes (18:21) Juggling a Career, Motherhood, and Life's Demands (21:26) Pushing Past Her Limits at Richard Branson's StriveX Challenge (24:41) Building a Global Brand Through Grit and Consistency (28:05) Launching Swagger Society, a Community for Growth (29:49) Upcoming Cookbook and Plant-Based Lifestyle (31:34) Learning to Trust Life's Redirections  (33:27) Robin's Career Pivots and Life-Changing Lessons (36:46) How Everyday Actions Define Your Life and Career Robin Arzón is a renowned fitness expert, former lawyer, author, and motivational speaker. She is best known as the VP and Head Instructor at Peloton, where she inspires millions with her high-energy cycling and strength classes. After overcoming a life-changing traumatic event, she pivoted from a law career to focus on health and wellness. Robin is also a New York Times bestselling author of Shut Up and Run and Strong Mama, sharing her personal stories and fitness philosophies. She advocates for mental and physical strength, promoting the power of movement and mindset to achieve personal transformation. Connect with Robin: Robin's Website: https://www.robinarzon.com/  Robin's Instagram: https://www.instagram.com/robinnyc  Resources Mentioned: Robin's Book, Shut Up and Run: How to Get Up, Lace Up, and Sweat with Swagger: https://www.amazon.com/Shut-Up-Run-Sweat-Swagger/dp/0062445685  Robin's Journal, Welcome, Hustler: An Empowerment Journal: https://www.amazon.com/Welcome-Hustler-Empowering-Motivational-Self-Care/dp/1454946342  Leap Academy: Ready to make the LEAP in your career? There is a NEW way for professionals to Advance Their Careers & Make 5-6 figures of EXTRA INCOME in Record Time. Check out our free training today at leapacademy.com/training

Our Top 25 Countdowb continues! The litigator turned ultra-marathoner and fitness instructor shares the personal trauma that helped redirect her from law into fitness, her commitment to showing up fully present and fully committed, and why her new children's book, Strong Mama, is a call to reimagine self-care.Follow Robin @robinnyc on Instagram.

I am thrilled today to welcome back my dear friend, Heather McGill. Heather, a sports medicine clinician from San Francisco, is here to share an extraordinarily personal and significant chapter of her life with us.Heather shares her journey of becoming a single mother through IVF. She discusses her desire to be a mother and the challenges she faced in the IVF process. Heather emphasizes the importance of freezing eggs at a younger age and the financial considerations of IVF. She also talks about the process of choosing a sperm donor and the emotional toll of IVF. Heather shares her experiences as a mother and the rewarding moments she has experienced. She offers advice to women considering single motherhood and emphasizes the power of pursuing one's dreams.TakeawaysFreezing eggs at a younger age can improve the chances of successful IVF.The cost of IVF can be significant, but there are options for financial assistance.Choosing a sperm donor involves considering factors such as anonymity and shared interests.Becoming a single mother by choice may face societal judgment, but it is important to prioritize personal happiness and fulfillment.Being a single mother requires careful planning and support from a strong network.Motherhood is a rewarding journey that comes with challenges and milestones.Chapters00:00Introduction and Background01:00Desire to Become a Mother03:18Considerations and Challenges of IVF05:21Freezing Eggs and Age Considerations08:09Egg Retrieval Process09:54Cost of IVF13:16Choosing a Sperm Donor17:36Dealing with Society's Judgment18:22Challenges and Doubts During IVF19:46Emotional and Physical Toll of IVF21:22Deciding to Pursue Single Motherhood25:47Becoming a Mother and Changing Perspectives27:40Communicating with a Baby29:48Advice for Women Considering Single Motherhood31:13Financial and Practical Considerations33:08Bringing Greta Home and Early Milestones37:00Dating and Future Plans43:40Lessons Learned and Pursuing DreamsHere are the links  from Healthier for the ladies in the Bay Area :Heather`s fertility clinic: https://rscbayarea.comCryobank: https://www.cryobank.com If you know someone who is in a similar situation to what Heather was at the beginning of her journey, do share this episode with them. It could make all the difference.More LinksFor Crina's Instagram click here!For Dream Again Podcast's Instagram click here!

What every pregnant woman needs to know about fitness in pregnancy.On today's episode of the Learning To Mom Podcast,  I sit down with Nicole from Strong Mama Wellness. Today's episode is going to cover questions like:Why is working out during pregnancy important?What should exercise look like during pregnancy?What are safe ab exercises to do in pregnancy?What is diastasis recti and can you feel it?What would you tell someone who isn't able to stay as active as they had hoped to during pregnancy?What are some of the misconceptions people have while working out during pregnancy?What is the “bare minimum” for someone who is having a healthy pregnancy?What are the recommendations for working out while pregnant?What are safe exercises to do?Are there any unsafe workouts to avoid during pregnancy?Are barbell workouts safe?What are warning signs or “red flags” during workouts while you're pregnant?When is it safe to return to exercise postpartum?What are the warning signs during postpartum exercise?Follow Nicole on Instagram at: @strongmamawellnessListen to Nicole's podcast at: Strong Mama PodcastWebsite: Strongmamaco.com Follow The Learning To Mom Podcast on Instagram at @learningtomom.podcastIf you're pregnant and wondering the answers to the following questions:- What are the signs that labor is starting?- How long does labor typically last for first-time moms?- What are Braxton Hicks contractions, and how can I differentiate them from real contractions?- What's the difference between a natural birth and a medicated birth?- What pain relief options are available during labor?- What is an epidural, and how does it work?- When should I head to the hospital or birthing center?- What should I pack in my hospital bag?- How can I prepare for childbirth physically and mentally?- What is a birth doula, and do I need one?Then make sure you subscribe to the Learning To Mom Podcast because you won't want to miss an episode!The #1 podcast on pregnancy and birth!

Lotte har tatt turen opp til Holmenkollen-området for en hyggelig prat med Melina Magulas som er en dyktig fagperson innen fysisk aktivitet og helse. I denne episoden skal du få bli bedre kjent med Melina som person. Hun prater om tilværelsen som mamma til en 3-åring, hvordan hun nå trener i sin andre graviditet og ikke minst deler hun sin egen plan for opptrening etter fødsel. Som doktorgradsstipendiat på Norges Idrettshøgskole er Melina i gang med et spennende forskningsprosjekt vi er så heldig å få innsikt i. Melina har også nylig vært med som deltager i forskningsprosjektet som heter Strong Mama hvor man blant annet undersøker hvordan høyintensivitetstrening påvirker babyen og blodsirkulasjonen til livmoren. Melina deler sine resultater! Avslutningsvis i episoden gir Melina noen tips til hvordan man kan forbedre løpeformen:) Håper du får en fin, lærerik og informativ lytt! Hosted on Acast. See acast.com/privacy for more information.

You may know Robin Arzón from her energetic, popular classes on Peloton—where she is famous for her catch phrases (“I only ride with royalty”) or as the New York Times bestselling author of children's books, Strong Mama and Strong Baby. But Robin began her career as a lawyer, turning to running after a traumatic event shook what she thought would be a straight line in climbing up the professional ladder. On this episode of She Pivots, recorded in front of a live audience in New York City the week she published Strong Baby, Robin shares the inspiration behind her latest children's book, the importance of resilience in working through trauma, and how her persistence landed her job at Peloton. Be sure to subscribe, leave us a rating and share with your friends if you liked this episode!She Pivots was created in partnership with Marie Claire to highlight women, their stories, and how their pivot became their success. To learn more about Robin, follow us on Instagram @ShePivotsThePodcast or visit marieclaire.com/shepivots. Hosted on Acast. See acast.com/privacy for more information.

The LA Time Festival of Books was explosive!  And Malik Books has been named a special seller for the Children's Stage! And Malik went on an interview spree talking with… Aaron Becker, Author/ Illustrator of The Tree and the River Aida Salazar, Author of Jovita Wore Pants Amerie, author of You Will Do Great Things Raissa Figueroa, illustrator of You Will Do Great Things Katherine Schwarzenegger Pratt, author of Goodnight Sister Kwame Alexander, author of How to Write a Poem Actor Leslie Odom Jr. and Nicolette Robinson authors of I Love You More Than You'll Ever Know Actor Max Greenfield, author of I Don't Want to Read This Book Aloud Michael Sampson, author of The Story of Ukraine and Bing!  Bang!  Chugga! Beep! Nic Stone, author of Clean Getaway and Chaos Theory Peloton Head Instructor Robin Arzón, author of Strong Mama and Strong Baby   E-mail Malik at RealMalikMuhammad@gmail.comSee omnystudio.com/listener for privacy information.

Robin Arzón is a pioneer in the fitness industry, leading Peloton as VP and Head Instructor. Her accomplishments include being a lawyer, marathoner, and ultra-marathoner. Not only that, but Robin was the first instructor to experience pregnancy on the Peloton stage. She is currently expecting her second child and told Chatbooks co-founder Vanessa Quigley all about her experience this time around.  Robin shares what made her want to write her new book, Strong Baby, and explains how to incorporate inspiring mantras into daily life. Listen and be reminded to bet on yourself!  Follow @vanessaquigley  Download the Chatbooks app  Download the Hey Fam app  Buy Strong Baby 

Our babies learn so much from us as their parents, but we can learn a lot from our babies too. They are natural movers—curious about everything and always ready to explore the world. We see that all babies are already little athletes. They run, jump, squat, plank, and learn through movement and play. As we explore the world and play with our babies, we both become stronger and grow stronger together. Robin Arzón saw this in her daughter and her little friends and has now published her latest book, Strong Baby, in honor of them. We are thrilled to have her as our guest today on our show to learn more about it. Who is Robin Arzón? Robin Arzón is Vice President of Fitness Programming and Head Instructor at Peloton. She believes that sweat transforms lives, and her story is living proof. Robin is the two-time New York Times bestselling author of Strong Mama and Shut Up and Run and the author of the newly released book Strong Baby, which teaches children the importance of movement and encourages families to move together. She lives in New York City with her husband Drew and their adorable daughter Athena and has another strong baby on the way! Today Robin is chatting with us about celebrating strength and inspiring families to be strong together. She believes movement is medicine, and it is so important to model strength for our babies as they grow. Her new book, Strong Baby, shares this message and shows us all that the power is within ourselves. You are strong, and so are our babies. Robin said, "They may be little, but they are mighty. They are strong from the inside out. Let's listen to the wisdom that lives in our bodies." Get a copy of her book, Strong Baby, available on Amazon on February 21, 2023!

Kamz is joined by Robin Arzón, the vice president of fitness programming and head instructor at Peloton. She believes that sweat transforms lives, and her story is living proof, going from an underwhelmed corporate litigator working in New York City to an ultra-marathoner, New York Times bestselling author, driven entrepreneur and executive, successful investor, practicing vegan, OG hustler, loving wife and, ultimately, a strong mama. Robin is the two-time New York Times bestselling author of “Strong Mama” and “Shut Up and Run.” She's been running through the Web3 space and is launching Swagger Society, the first lifestyle membership club in Web3.Robin shares:

Kamz is joined by Robin Arzón, the vice president of fitness programming and head instructor at Peloton. She believes that sweat transforms lives, and her story is living proof, going from an underwhelmed corporate litigator working in New York City to an ultra-marathoner, New York Times bestselling author, driven entrepreneur and executive, successful investor, practicing vegan, OG hustler, loving wife and, ultimately, a strong mama. Robin is the two-time New York Times bestselling author of “Strong Mama” and “Shut Up and Run.” She's been running through the Web3 space and is launching Swagger Society, the first lifestyle membership club in Web3.Robin shares:

Robin Arzón is a two-time New York Times Bestselling author of Shut Up And Run and Strong Mama. She's also VP of fitness programming and head instructor at Peloton. She believes that sweat can transform one's life and her story is living proof of that. (https://amzn.to/40J1iTz), (https://amzn.to/3XmVaxz) Robin was working 80-hour weeks as a corporate litigator in New York City. She thought she'd landed her dream job but she'd count down the minutes until she could move. She lived for running so she spent two years hatching a plan to monetize her love for fitness. She documented her running journey on Twitter, Instagram, and a blog where she found an entire subculture of runners. Two weeks before the London Olympics, she quit her job and moved to the UK. In this episode of Motivational Mondays, she shares how this relocation changed her life and the inspiration for her newest book, Strong Baby. (https://www.hachettebookgroup.com/titles/robin-arzon/strong-baby/9780316493826/?lens=little-brown-books-for-young-readers/ LEARN MORE: >> Pre-order Robin's newest book, Strong Baby (https://www.hachettebookgroup.com/titles/robin-arzon/strong-baby/9780316493826/?lens=little-brown-books-for-young-readers/) >> Join Robin's lifestyle membership club, Swagger Society (https://www.swaggersociety.io) >> Learn more about Robin at robinarzon.com (http://www.robinarzon.com)  >> Connect with Robin on Instagram, Twitter, TikTok, Facebook, and Youtube (https://www.instagram.com/robinnyc), (https://twitter.com/RobinNYC), (https://www.tiktok.com/@robinarzon), (https://www.facebook.com/robin.arzon), (https://www.youtube.com/channel/UC0p_f7Xxx73SO4pyDkNnfeQ)  NSLS MEMBERS ONLY: >> Listen to the bonus episode to learn how to silence voices of doubt in your head and why Robin was determined to define her own finish line. (https://thens.ls/40KQsfS)

These two classic weights are going head-to-head to talk about how dumbbells and kettlebells yield different benefits, what exercises they work best with and how to integrate them into your training. 03:19 dumbbell pros: super accessible, push/pull movements are the name of the game04:18 popular exercises for dumbells and how to challenge yourself with the equipment06:08 dumbbells are made for everyone07:43 how kettlebells are different: design and movementRelated episodes:Resistance bands: the silent heroes of home gymsHow to Build Sustainable Strength GainsEccentric training for strengthFav gym machines

Weekly update 01:03 Blanche's update03:58 Esther's update07:31 How to know if you're ready to plan your own training program08:40 "A training program is intentional in nature. So you're not just working out."What are the different training cycles?09:12 Macro cycle focus: an overview of 6-12 months). Will help align fitness goals and workouts to fit that longer, more sustainable timeframe.09:53 Meso cycle focus: mini months or training blocks of 4-6 weeks (think pregnancy and each trimester)11:15 Micro cycle focus: a week-by-week change in training13:00 As we look at the different training seasons, we break down different focuses and types of training such as strength, endurance, mobility, muscle gain/connection, speed and efficiency to find what fits for us and make sure every movement counts. 14:30 In any program it will usually take at least 3 months to see specific results20:21 Common splits to help narrow down the focus on those micro cycles. Keep in mind to cover the basic movement patterns: squat, hinge, push, pull, carry 24:44 Questions to ask yourself or include in a training log for your week-to-week training25:56 Repping the reps: 3-5 reps are designed for strength- or skill-focused rep scheme, 8-12 reps are designed for building muscle mass, 12-20 reps are designed for endurance28:00 Focusing on RPE and RIR: how to do it and why it helps train body awareness30:48 Make your season more holistic with a main focus but not solely with a singular exercise. Related Episodes:How to Build Sustainable Strength GainsWorkout 101: How to build a workoutFormula for progress

What a fun 2 years it's been! After a needed summer break, Blanche and Esther are back with season 2, a rebrand and a renewed focus for the podcast and the goals we have to serve you even more. This episode is all about catching up, getting to know us a bit more and breaking in a new season of life and the podcast itself. Glad to have you here!  2:00 Blanche and Esther remember and recap from where we started to where we are now12:00 The transition from doing all the things to doing things well14:11 We are holding the tension and holding the space to serve the postpartum mom in front of us 15:10 Giving you the listener the tools to feel empowered in your process is the goal16:55 Key principle #1 to remember when listening to our podcast: Load vs. Capacity18:15 Principle #2 It all connects18:52 Principles# 3 When to listen to your body and when not to listen to your body22:01 Principle #4 Minimum effective dose24:15 Principle #5 Having grace when you've budded but are not yet a flower28:00 What areas am I allowing myself to grow in and what areas am I allowing myself to bloom? Related episodes: Episode 62: Work(out) smarter not harderEpisdoe 50: Taking the distractions out of listening to your bodyEpisode 49: How to "listen to your body"Episode 40: Minimize the dose, maximize the resultsEpisode 38: Nix the "All or Nothing"Episode 1: Nice to meet you

A vulnerable share on the evolution of Updog Wellness and Fitness, The STRONG Mama's podcast and what we truly believe and stand for here. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com >>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Connect with me on Instagram @NatalieBrookeGuevara and on TikTok

Robin Arzón -- the inspiring and highly energetic self-proclaimed ambassador of sweat and swagger is back for her fourth appearance on the podcast.A former corporate lawyer with degrees from NYU and Villanova Law, Robin transformed herself into a global fitness icon and everybody's favorite Peloton instructor—the company where she also holds the title of Vice President of Fitness Programming and Head Instructor. In 2020 Robin was named one of the most influential people on Fortune Magazine's 40 Under 40 list.Robin is also a two-time New York Times bestseller of Shut Up And Run, and her latest book, Strong Mama. Finally, she recently launched a Master Class on all things mental strength.Today's episode is also viewable on YouTube. More about Robin + show notes: https://bit.ly/richroll691Today's Sponsors:Athletic Greens: 75 whole food sourced ingredients designed to optimize 5 key areas of health. Go to: athleticgreens.com/richroll to get a FREE year supply of Vitamin D ​AND​ 5 free travel packs of AG1 with your first purchase.LMNT: A science-backed electrolyte drink mix with everything you need and nothing you don't. Right now LMNT is offering my listeners a free sample pack with any purchase—that's 8 single serving packets FREE with any LMNT order. Try it out at drinkLMNT.com/RICHROLLNavitas Organics: Fine purveyors of delicious organic superfoods. For a limited time you can get 30% off your entire order by using the code RICHROLL at navitasorganics.com/richroll.Squarespace: The easiest way to create a beautiful website, blog, or online store for you and your ideas. Visit Squarespace.com/RichRoll for a FREE trial, and when you're ready to launch, use the offer code RichRoll to save 10% off your first purchase of a website or domain.Whoop: The world's most powerful fitness tracker is now waterproof. Get the WHOOP 4.O at WHOOP.com and use the code RICHROLL at checkout to get 15% off.Outerknown: High-quality, sustainably produced, and great-looking men's and women's clothes. Go to outerknown.comand enter my code ROLL at checkout to get 25% off your full-price order.I adore Robin. She never fails to ignite the best in us all. If this conversation leaves you inspired, there is more where that came from in RRP #99, RRP #137 & RRP #230.Peace + Plants,Rich See acast.com/privacy for privacy and opt-out information.

Robin Arzón left behind a successful law career and reinvented herself as global fitness leader. As Vice President of Fitness Programming and Head Instructor at Peloton, Robin believes that sweat transforms lives and her story is living proof. Now she helps others see what's possible when you push past limitations and excuses. Robin is the author of Shut Up and Run and Strong Mama and has been named to Fortune Magazine's “40 Under 40 List.” On this episode, we talk about how to turn your inner critic into an inner advocate, the difference between quitting and pivoting, and why it's never too late to change careers! 

After starting her career as a litigator, Robin Arzón made a major pivot and became the VP of Fitness Programming and the head instructor at Peloton. She is also an ultra marathoner, the bestselling author of Shut Up and Run, and a very proud mama to her daughter. She recently released her first children's book, Strong Mama, which she wrote while pregnant. We talk about discovering the magic of endorphins, why women and mothers shouldn't feel ashamed about being strong, and how self-care isn't selfish. You will learn about... How Robin fell in love with fitness Three audits for moving your life in a positive direction The inspiration behind Strong Mama Changing the narrative around motherhood How to show up as a strong mom when you're not feeling strong Why it's important to take maternity leave Opening up the conversation around mental health Resources: Learn more: https://www.robinarzon.com/ (robinarzon.com) Instagram: https://www.instagram.com/robinnyc/ (@robinnyc) Read: https://www.lbyr.com/titles/robin-arzon/strong-mama/9780316300049/ (Strong Mama) Read: https://www.robinarzon.com/shut-up-and-run (Shut Up and Run) Thank you to Vuori for sponsoring this episode! Go tohttp://vuori.com/Kelly ( Vuori.com/Kelly) for 20% off your first order over $75 and free shipping Visit http://mudwtr.com/bewell (MUDWTR.com/bewell) or use code BEWELL at checkout to get 15% off this incredible coffee alternative Connect with Kelly: https://kellyleveque.com/ (kellyleveque.com) Instagram: https://www.instagram.com/bewellbykelly/ (@bewellbykelly) Facebook: https://www.facebook.com/bewellbykelly/ (www.facebook.com/bewellbykelly) Be Well By Kelly is a production of http://crate.media (Crate Media)

It can be conflicting to know what is the right answer to reach your health goals. I get it. Today I am shedding perspective on making sure your body is staying adequately fueled so you can actually lose weight, vs spinning your tires in mud in an effort to starve yourself. Stay connected! www.updogwellnessandfitness.com Join the Strong Mama's and Macros community! Follow on IG: @natalierbrookeguevara

Welcome to episode 1 of this special bonus series! I am so excited to be sharing this journey with you all. Throughout I will be sharing my personal journey, experience, knowledge and experience coaching pregnant and postpartum women. This series is intended to provide knowledge, inspiration and solidarity. It is not to replace medical advice! Stay connected! Join the Strong Mama's & Macros FB Group www.updogwellnessandfitness.com Follow me on IG! @nataliebrookeguevara

Blanche and Esther define flexibility and mobility, explain why they're not interchangeable and talk about how to incorporate them into your fitness growth.Weekly update01:00 Blanche's update02:56 Esther's update07:14 Is there a difference? Short answer: yes07:45 Definition #1. Flexibility is passive range of motion. Key is external pressure and assistance.09:09 You will always have more flexibility than mobility10:04 If you have a lot of flexibility, you have to have a lot of strength to match that flexibility. Helpful to remember when you are double-jointed, hyper flexible, or pregnant. 12:00 Pregnancy and stretching12:55 Definition #2. Mobility is active control within that range of motion. Key is you are controlling your movement through internal, not external, assistance.14:20 What if you lack in flexibility? 14:55 Mobility work is strength work. 18:28 Building mobility with CARs, or controlled articular rotations 21:18 Implementation zone Assess your squat or deadlift pattern!  If you can't actively hold where you passively can get, you have low-hanging fruit to work on! Practice bottom of squat holds or tempo rdl's 23: 27 Get moving: CARslower backneck scapula (shoulder blades)shoulder ankle26:36 Rooted Strength UpdatesStrong(her) Core is available now! Click this link for tools to learn how to have a calm, confident approach to training your core in every season. Want something geared toward the postpartum body? Peep info on Blanche's The Postpartum (Re)Build Program here. 

Robin Arzón, head instructor and VP of programming at Peloton, is a force to be reckoned with. She has built a devoted community through her loyal riders at Peloton and 960k followers on Instagram who are drawn to her high energy, intense drive, and unwavering encouragement, and she's a two-time best-selling author, writing Shut Up and Run and her most recent children's book, Strong Mama. But before Arzón was running ultramarathons and training the masses, she had a seven-year career as a corporate lawyer. And that's not the surprising part: Arzón didn't even grow up as an athlete. In fact, as a kid, she'd say she was “allergic to exercise.” So how did she become one of the most celebrated trainers today? It started when Arzón found healing from trauma through movement in her 20s, and eventually, her love for athletics eclipsed her career goals as a corporate lawyer.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Wow, so excited to share this gem of an episode with you today! This is a recorded interview with Joy as she willingly and transparently shares her journey into a 100lb weight loss... and why that's not the most important part! I'd love to hear how this resonates with you all. Stay in touch! Join the Strong Mama's & Macros community www.updogwellnessandfitness.com Follow on IG @nataliebrookeguevara

Welcome to the very first Weekly coffee chat with Nicole Hill of Nicole Hill Coaching! Each week we've decided to record our weekly chats to provide you with Coaching Valuable topics and education Diversified perspectives! This week we're chatting about self-compassion vs discipline... How to know which you need to get you closer to your desired result! Stay connected; IG @nataliebrookeguevara Join the Strong Mama's & Macros FB community www.updogwellnessandfitness.com

Blanche and Esther talk about how vital resistance bands are to rounding out your fitness routine in this week's episode.

We've all heard about 'bouncing back after baby' but in this episode, we discuss why that should not be the focus! Instead, if we want to move forward and get stronger we need to give the body time to heal! Whether you're pregnant, you had a baby 6 months or 6 years ago, this is a fascinating conversation about what the body goes through during postpartum recovery. We also discuss how to help the body heal and begin an exercise routine. My guest is Julie Leonard, Pre/Postnatal Corrective Exercise Specialist, Exercise Physiologist, mom of 3 small children, wife and founder of Strong Body Strong Mama. She coaches women to be mentally and physically fit for birth, achieve positive birth experiences and easier postpartum recoveries. Julie specializes in coaching pregnant and postpartum moms with a focus on core and pelvic health. Please subscribe and share this episode! Connect with Julie Leonard: INSTAGRAM, WEBSITE Connect with Host Ali Wolf: INSTAGRAM, FACEBOOK Join the Mom's Calling Facebook Community

Why is weight loss hard... How can we simplify it? Episodes mentioned in the epsiode: Episode 73: Weight Loss Mindset Episode 72: Phases of Nutrition Episode 71: Macros Made Easy Join the Strong Mama's and Macros FB Community www.updogwellnessandfitness.com Follow on IG @NatalieBrookeGuevara

We're onto another myth-busting episode, and we're pulling out all the red flags calling out body-back culture. Rather than focusing on shedding the pounds, Blanche and Esther talk about the mindset that lies beneath the desire and give three practical applications for when you feel yourself slipping into an unhealthy relationship with weight loss in the postpartum stage. Weekly update01:00 Blanche's update04:13 Esther's updateLet's chat about tackling the myth of getting your body back postpartum.09:41 Your body never left you though we may not look the same.  10:04 We are complex organisms that are meant to change, grow and adapt to the demands placed on in - pregnancy and postpartum included.11:14 What is associated with wanting that past body? Was is confidence, comfort, a certain sense of familiarity when everything else feels different and new and hard in motherhood?12:58 Are we focusing on a mindset of takeaway? What would our lives look like if we focused on giving more?19:00 What is tied to your desire to get back to your former size? Strength, value, fortitude and morality are not tied to your size.19:40 Body back culture is sometimes just not realistic or attainableImplementation Zone22:22 Observe thoughts you have about your postpartum body. Try to focus on simply observing and not having emotions about those thoughts, act like they are data points.26:00 Take the time to invest in yourself and buy clothes at your new size that promote confidence and fit you well.28:48 Get curious about where you have let yourself starve for aesthetics or performance Related EpisodesEpisode 64: Fitness fads: Why melting that muffin top doesn't workEpisode 58: Invest in yourselfEpisode 51: Pull towards your goalsEpisode 49: How to "listen to your body"Episode 28 Seasons of Strength: Low-impact exercises for postpartumEpisode 15: Core health in postpartum

You're done with the workout, and you're not just tired, you're exhausted. But isn't this how it's supposed to feel? in this episode, Blanche and Esther talk about what happens when we take on too much load and how to break free from the mindset and habits that lead to overtraining/underrecovery. Weekly update01:05 Blanche's week 02:48 Karin Nordin's 6-hour syllabus to help coaches create programs05:36 Esther's week09:45 Why do we workout? 11:10 Signs of overtraining12:47 Three phases of training: overloading, overreaching, overtraining15:28 Is overreaching necessary for general population? 18:17 Postpartum/breastfeeding moms can see different cues when overtraining19:30 Training age and its role on overreaching/overtraining23:07 In the perinatal season, there are so many things that are out of our control for recovery. But we can focus on moving intentionally when we face these outside stressors. 25:44 Why do we slip into overtraining/under-recovery seasons26:08 We don't live our life for fitness. We live our life and fitness serves us. 27:30 We can say no to ourselves27:48 We can say no to what others put on you28:13 What does life look like when we say no to letting fitness rule us and say yes to letting fitness serve us? Balance. Applicable tips30:00 Identify whether you are in a season of overload, overreaching or overtrainingGet Moving30:51 This week, we'll be sharing some mobility flows on our Instagram page for this week's Get Moving. Be sure to follow us at @BlossomStrongPodcast to follow for more movements and episodes. Related episodesEpisode 78: How to build sustainable strength gainsEpisode 70: Top 3 post-workout recovery practicesEpisode 55: Pregnancy mindset: "You're not broken, but also not invincible"Episode 40: Minimize the dose, maximize the results 

With each new year, we want to get stronger, but how do we take that goal and make it happen? Blanche and Esther talk about how to build sustainable strength gains throughout the episode clearly defining where we are, what we can commit to and how to adjust our mentality to perform with grit, growth, gratitude and grace.01:30 What are sustainable strength gains? 02:50 First off, let's start by knowing where we are02:57 Goal setting and habit building get a plan in place 04:47 Honest evaluation of output you're capable of committing to - strength abilities, time available, resources and load08:55 Once you know where you are, you can start to plan out where you are going09:14 Have a training plan11:11 Have a timeline13:37 Switch up the workouts but keep a sustained, consistent effort on target muscle groups15:51 After knowing where you are and where you want to go, keep in mind and know when to back off17:16 When you're creating a training plan, plan in rest days18:21 Plan in active recovery activities19:32 Establish the difference between strength and strainPillars to sustainable strength gains21:15 Grit: It will be tough but it should not break you21:48 Growth: Progressive growth rather than relentless effort (building is better than burnout)22:15 Grace: It won't be perfect, that's okay. Give yourself grace in the journey.22:39 Gratitude: Take time to allow yourself to appreciate the progress madeApplicable tip23:55 Pick one of those pillars (grit, growth, grace, gratitude) and mull it over this week as you look to build strength in your planGet Moving24:33 The Arnold PressRelated EpisodesEpisode 74: Formula for progress when looking to bump up your workoutEpisode 70: Top 3 post-workout recovery practicesEpisode 69: Eccentric training for strengthEpisode 52: 6 steps to practice mastery in a movementEpisode 12: Workout 101 - How to plan a workout

This weeks episode as all about the different phases of nutrition! I am excited to build off of Episode 71 and share all of the different ways we use macros to support our health and our goals. Mentioned in todays episode: Episode 71: Macros Made Easy Whoop Stay connected! Follow me on Instagram: @nataliebrookeguevara www.updogwellnessandfitness.com Join the free Strong Mama's & Macros Facebook community!

There's no better way to know where you're going than to know where you've been. Did I semi quote both T-Swift and Mater? You betcha. Jump right into this fun episode with Blanche and Esther where they revisit their 2021 goals, talk about what they learned from this past year and what they hope to take with them into 2022. 

Zibby is joined by Peloton's Head Instructor Robin Arzón to discuss her first picture book, Strong Mama. Robin talks with Zibby about how she was inspired to show parents that self-care isn't selfish, especially when you have a newborn child. She also shares some of her most motivating messages, the story of how she surprisingly only became an athlete while in law school, and why the best way to workout is often for just ten minutes each day.Purchase on Amazon or Bookshop.Amazon: https://amzn.to/3zXhpjrBookshop: https://bit.ly/3tmnKUoSubscribe to Zibby's weekly newsletter here. See acast.com/privacy for privacy and opt-out information.

Peloton gets ranked as one of the best places in NYC to work. John Mills joins us to discuss Apple Fitness+ latest additions. Dr. Jenn – Overcoming a case of the “Idontwannas.” Alex Toussaint was on the Steam Room podcast. Robin Arzon was on WNYC's Death, Sex, & Money podcast. Robin's new children's book “Strong Mama” has been released. Delish.com talks to Cody Rigsby about Dry January. Tunde makes InStyle's Badass 50 list. BlackGirlNerds.com spotlights Chelsea Jackson Roberts & Ally Love. Jess Simms is featured in InStyle and Insider. Glory.Media sits down with Adrian Williams. Jayvee Nava celebrates 8-years at Peloton. Angelo joins us to discuss if menopause affects cyclical keto. TheFashionLaw.com has some insight on the Lulu Lemon/Peloton lawsuit(s). Shape Magazine has tips for buying a used Peloton. The Peloton Prophet has a prediction about The Guide. Peloton has a new competitor…Wondercise. The latest Artist Series features Amy Winehouse. Peloton teases their next Artist Series. We have a past guest update about Jessica Menardy. Crystal spotlights some of the new Peloton content. There are new shoes for the bike available. Peloton Apparel has a new drop with Adidas. There's a special Peloton Yoga playlist. Birthdays – Cliff Dwenger (1/19) All this plus our interview with Shawn Woodbridge.Love the show? Subscribe, rate, review, and share!Here's How »Join The Clip Out community today: theclipout.com The Clip Out Facebook The Clip Out Twitter The Clip Out Instagram See omnystudio.com/listener for privacy information.

Peloton gets ranked as one of the best places in NYC to work. John Mills joins us to discuss Apple Fitness+ latest additions. Dr. Jenn – Overcoming a case of the “Idontwannas.” Alex Toussaint was on the Steam Room podcast. Robin Arzon was on WNYC's Death, Sex, & Money podcast. Robin's new children's book “Strong Mama” has been released. Delish.com talks to Cody Rigsby about Dry January. Tunde makes InStyle's Badass 50 list. BlackGirlNerds.com spotlights Chelsea Jackson Roberts & Ally Love. Jess Simms is featured in InStyle and Insider. Glory.Media sits down with Adrian Williams. Jayvee Nava celebrates 8-years at Peloton. Angelo joins us to discuss if menopause affects cyclical keto. TheFashionLaw.com has some insight on the Lulu Lemon/Peloton lawsuit(s). Shape Magazine has tips for buying a used Peloton. The Peloton Prophet has a prediction about The Guide. Peloton has a new competitor…Wondercise. The latest Artist Series features Amy Winehouse. Peloton teases their next Artist Series. We have a past guest update about Jessica Menardy. Crystal spotlights some of the new Peloton content. There are new shoes for the bike available. Peloton Apparel has a new drop with Adidas. There's a special Peloton Yoga playlist. Birthdays – Cliff Dwenger (1/19) All this plus our interview with Shawn Woodbridge. Love the show? Subscribe, rate, review, and share! Here's How » Join The Clip Out community today: theclipout.com The Clip Out Facebook The Clip Out Twitter The Clip Out Instagram

Curious about macro tracking? Today we're breaking down what macros are... Why they matter... How to calculate your own numbers. And more! Links mentioned in todays episode: tdee-calculator.net Episode 45: Protein Queen of the Macros Episode 46: Carbs, Friend or Foe? Episode 47: Does Fat make you Fat? Stay connected! Join the free Strong Mama's & Macros Facebook Community! Instagram: @nataliebrookeguevara www.updogwellnessandfitness.com

Breathe in, breath out. There is so much to benefit from breathing rather than holding your breath through lifting, running and life. Blanche and Esther discuss the role breath has in performance and how to increase your capacity with breathwork exercises. Weekly update00:53 Blanche's update05:25 Esther's update07:22 Let's talk about how breathwork can help performance08:12 How we breathe matters: nose-breathing vs. mouth-breathing08:44 Mouth-breathing decreases CO2 tolerance11:14 Why do we breathe through our mouths if it's inefficient? 15:04 Mouth breathing creates an environment in which we're not well adapted to respond to load and stress, resulting in lower performance and increased anxiety16:55 How do we get better at breathing17:08 Exercise #1: Practice nasal breathing18:11 Exercise #2: Practice breathing through each nostril19:37 Exercise #3: Apnea walks20:26 Exercise #4: Paced breathing22:06 Exercise #5: Apnea sprints23:36 Exercise #6: Dry swimmingApplicable tip25:12 Pick a breathing exercise to do this weekGet moving26:10 Apnea walksAdditional resourcesFor more information on the benefits of nasal breathing, check out Breath: The New Science of a Lost Art by James NestorRelated episodesEpisode 75: Breathwork for stress managementEpisode 71: Putting in the workEpisode 4: Train your mind-body connection

The litigator turned ultra-marathoner and fitness instructor shares the personal trauma that helped redirect her from law into fitness, her commitment to showing up fully present and fully committed, and why her new children's book, Strong Mama, is a call to reimagine self-care.Follow Robin @robinnyc on Instagram. If you loved this episode, listen to Vanessa Birnbaum Rosler's Yoga Philosophy Ignited a Booming Business and Why Nathalie Huerta Founded the First Queer Gym in the Country. Show your love and become a Latina to Latina Patreon supporter! 

Stress isn't just seasonal. Though we always hear "just breathe" to calm us down, how do we actually do that to help manage stress and why does it work? Blanche and Esther deep dive into three factors to consider when breathing to alleviate stress and walk through a few breathing exercises with measurable results. 00:45 Esther's weekly update06:39 Blanche's weekly update12:00 Breathwork is Strategy No. 113:45 Why is breathwork for stress relief important? 17:35 Physical results when we are chronically not breathing well18:45 The mechanics of breathing23:19 Analyzing CO2 tolerance24:42 CO2 tolerance test27:34 Breathing exercise for increasing CO2 tolerance: Apnea walks30:15 How breathing affects your state32:00 Breathing exercise when feeling flooded/overstimulated: 2 stacked inhales with one focused exhale33:35 Breathing exercise when exhausted: sharp, quick inhale with forceful exhale through your mouthApplicable tips36:11 Esther's applicable tip: Analyze your lung capacity 36:15 Blanche's applicable tip: Do the CO2 tolerance testGet Moving37:15 Fire HydrantsRooted Strength Updates40:08 Prenatal programming is live. Sign up or check out all of Blanche's other coaching packages available here. Related EpisodesEpisode 52: 6 steps to practice mastery in a movementEpisode 50: Taking the distractions out of listening to your bodyEpisode 49: How to "listen to your body"Episode 4: Train your mind-body connection

Today we're talking about how to know when you can or cannot add that extra 5 pounds to your workout. Weekly update01:00 Blanche's week04:55 Esther's week08:51 Basic formula for how to progress your workout09:30 Too little stress won't lead to adaptation. Too much stress exceeds capacity to adapt.10:50 The first factor for progress is how long have you been doing the movement13:30 The second factor for progress is how is your body responding to external stressors14:40 "There is a fine line when running tends to add stress rather than help relieve stress" 17:40 Practical examples for progressing your workout19:21 Remember to isolate progress and focus on only progressing one variable at a time20:30 Not every workout should be progressing21:00 Indicators that you are exceeding your capacity and overtraining 27:10 Remember to add in progressive deload weeksActionable tip29:13 Esther's tip: know where you are to progress30:30 Blanche's tip: go for the progression Get MovingFartleks - 1 min run, 2 min rest, 2 min run, 1 min res Related episodes:Episode 73: How to get back to working out after birth or injuryEpisode 70: Top 3 post-workout recovery practicesEpisode 69: Eccentric training for strengthEpisode 52: 6 steps to practice mastery in a movement Episode 12: Workout 101 - How to plan a workout

Avoid working out when you're pregnant? Do what you've always done? The advice isn't always clear...That's why I'm SO excited to be joined with my guest expert and specialist in pre/postnatal fitness, Nicole at Strong Mama Wellness!Nicole has a degree in Exercise Science, and she is a certified Pre/postnatal Performance Training Specialist, Exercise Physiologist, Health Coach, and Group Fitness Instructor.  She has great passion for helping moms and moms-to-be with their fitness and health so that they can experience a strong, confident, and capable journey into motherhood.We covered everything from whether fitness/wellness practices are important in pregnancy, misconceptions, and things you should avoid. I can't WAIT for you to dive into this episode! Nicole offered SO many golden nuggets to take away with you!Hope you enjoy it!CONNECT WITH US!Nicole:INSTAGRAM: https://www.instagram.com/strongmamawellness/ WEBSITE: https://strongmamawellnessco.com/ig-welcomeJess:INSTAGRAM: https://www.instagram.com/jess.kohlman/WEBSITE: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout

Ok. We're back at it this week talking about what to keep in mind when you get back to working out in your postpartum or post injury body. We want to talk about why it's important to look at the immediate and longterm stress of your workouts, the importance to rebuild your foundation and some questions to keep in the back of your mind as you evaluate the intensity of your workouts. Weekly updates00:58 Blanche's week in reivew02:46 Esther's week in reivew07:52 Why is it important to talk about acute and chronic workload and what role do they play in transitioning back into workouts08:30 Helps us make informed decisions on the types of workouts we “can” do08:55 Helps us manage expectations09:21 Helps uderstand that different states may make us more susceptible to stressors that were not an issue before09:41 Helps educate and empower us when to take our workout to the next level10:28 Acute and chronic workloads defined14:05 Building a workload is not a constant increase. 15:58 Blanche's experience with returning to working out and lessons to learn22:00 Brief postpartum outline to returning to activity in postpartum25:45 Disreguarind where we are in this season does our bodies vs. honoring our bodies where they are at this moment in time28:15 Evaluation questions to keep in mindGet Moving32:51 Tempo pushupsRooted Strength Coaching updates35:41 Postpartum coaching series waitlist is live. Check out information on that and all of Blanche's other programming available by clicking on this link. Related episodesEpisode 67: Can I still workout when I'm in pain?Episode 59: Map out success, part 1: build your basicsEpisode 28: Seasons of Strength: low-impact exercises for postpartumEpisode 15: Core health in postpartumEpisode 9: Postpartum timeline, part 1: rest, refuel, rebuildEpisode 10: Postpartum timeline, part 2: getting back to fitnessEpisode 7: Exercises for tight pelvic floor in pregnancy, postpartum

Welcome to Episode 61 of Pelo Buddy TV, an unofficial Peloton podcast & Peloton news show. This week we cover the following topics: Peloton's Black Friday sales for the Bike, Bike+, Tread, and apparel are all now available. We have a first look at footage from the beta test of the new Peloton Lanebreak video game for the Bike & Bike+. A brief temporary outage impacted some member's ability to take classes & view the website this week. There was a all-hands staff meeting where Peloton's CEO John Foley told the company they had to get back to the basics. Peloton announced this week they would sell $1 billion worth of stock. The annual Turkey Burn Thanksgiving Peloton classes were announced, along with a week of Gratitude Classes. There was a Foo Fighters artist series with 6 different classes on Wednesday. It appears Peloton now has the rights to play Taylor Swift songs in Peloton classes. There was also a German language featured artist series with Peter Maffay Mariana Fernandez, Nico Sarani, and Kirra Michel are teaching meditation now, and there are German & Spanish Peloton meditation classes. Users of the Peloton website can now see all upcoming, or all on-demand classes, across all class types with the new “All” button. A new tip indicates preloading classes for offline use is coming to the Android Peloton Digital App soon. Peloton was granted a new patent, and days later filed a new lawsuit against Echelon & iFIT (NordicTrack) using it. Members have reported receiving towels and water bottles as a belated Peloton Homecoming thank you gift. There is a new holiday Peloton apparel collection. Cody Rigsby will compete in the finals on Dancing With The Stars on Monday. Cody was interviewed on The Kelly Clarkson show this week. Robin Arzon chatted with GMA about her new book. Find details about Robin Arzon's upcoming book (“Strong Mama”) here. Robin also was interviewed on Fox this week. Jess Sims was featured in Shape, along with her dogs. The German Peloton community celebrated their 2nd anniversary. Several coaches celebrated their pelo-versaries last week. John & Amanda share their favorite Peloton classes of the week. You can find links to full articles on each of these topics from the episode page here: https://www.pelobuddy.com/pelo-buddy-tv-episode-61/ The show is also available via YouTube: https://www.youtube.com/c/PeloBuddy Please leave us a review on whatever podcast platform you are listening to the show on!  Also let us know your feedback. You can contact us at tv@pelobuddy.com – we'd love to hear your thoughts on ways to improve the show, or what guests to feature in future weeks.

Whether you're sipping something sweet out of a coconut on the beach, hitting the slopes or visiting family anywhere in between, Blanche and Esther are talking about vacation workouts in today's episode and 4 questions to ask when planning your swole away from home. Weekly update01:15 Blanche's week03:38 Esther's week 05:17 What workouts can you do with just your body? 05:38 Mobility flows and movements to recover from the trip and travelling06:40 Performance drills to work on solidifying form07:42 Plyometrics (or explosive body-weight movements) such as squat jumps, box jumps, plyo lunges, mountain climbers, etc. 08:28 Performance care segments prioritizing quality over quantity09:37 Adding in negatives to your workout10:05 What can you bring? 11:23 What is accessible to you on this vacation? 12:12 What would be unique to the area you're visiting? 14:27 What is feasible? Applicable tip16:50 Plan for the best but prepare for the worstGet Moving17:46 Glute bridges + leg circlesRooted Strength UpdatesBlossom Strong Program, Blanche's remote prenatal and postpartum coaching, is open as well as the Blossom Strong Remote Program, for moms not in the San Antonio area who want to participate in Blanche's perinatal fitness training program. Click here for more information on all of the Rooted Strength Coaching programs.Related Episodes: Episode 71: Putting in the workEpisode 69: Eccentric training for strengthEpisode 55: Pregnancy mindset: "You're not broken, but also not invincible"Episode 39: Pregnancy is a specific training stageEpisode 33: Healthy Holiday Habits, Part 2: The Movement

There's no easy way to say this but shortcuts and sustainable fitness just don't go together. Unfortunately, there is no way to microwave muscles. So today, Blanche and Esther talk about the proven steps to make your work worthwhile. Weekly Update00:42 Esther's update02:41 Blanche's update (and all the sweet, noisy pets)05:37 Life lessons we've learned from fitness06:58 There are very few things we have to wait for except transformation. 07:44 Short-term and long-term goals together help keep the temptations of taking shortcuts in check08:37 Shortcuts and sustainable fitness don't quite fit together. You have to choose one or the other09:45 You have to put in the work. What does that look like? 09:51 Get on schedule and goal plan11:13 Get a manageable, fun workout program12:40 Increase incrementally for strength, speed, endurance12:57 Plan in rest and recovery in your weekly workout plan and between programs13:22 Give yourself the grace when you've run out of capacity16:03 Praise the process you are in17:01 Praise the progress you've made18:08 Once your goal is completed, you get to plan out another goal Actionable tip19:12 At the goal-planning stage and need a little help? Check out Blanche's free downloadable Rooted Strength Coaching Goal-Setting Worksheet. Find more information on setting up a consultation with Blanche for her Goal Setting Power Hour here. Get moving19:40 Hip CARS (Controlled Articulated Rotation)Related EpisodesEpisode 70: Top 3 post-workout recovery practicesEpisode 63: Work (out) smarter, not harderEpisode 59: Map out success, part 1: build your basicsEpisode 51: Pull towards your goalsEpisode 37: Goal Setting: From Intention to Implementation

You're on that countdown to the final squat of your workout, and you're so excited to drop your weight, drink some water and hop in the shower. Well, not so fast on that last one. On today's episode, we're talking about 3 best post-workout recovery practices to include before closing out and adding another workout in the books.Weekly update01:04 Blanche's update03:14 Esther's update07:51 "The only reason we workout is to recover." - Larry from Active Life09:15 Recovery Tip #1: Walking/Movement13:45 Recovery Tip #2: Mobility Flows/Performance Care segments14:16 Why are mobility flows important? 14:48 What are Performance Care segments?16:12 Recovery Tip #3: Fuel18:30 What is the optimal time to eat post-workout? Applicable Tip: 20:17 If you're running out of time and don't feel like you have time for recovery, shorten the workout. Get Moving: 21:00 Farmer's CarryRooted Strength Coaching Updates23:10 Blossom Strong Program, Blanche's remote prenatal and postpartum coaching, is opening up. Related EpisodesEpisode 69: Eccentric training for strengthEpisode 65: Fat loss, weight loss and body composition with Coach Sarah EmmaEpisode 63: Work (out) smarter, not harderEpisode 56: Squat vs. DeadliftEpisode 12: Workout 101 - How to plan a workout

This week we're jumping right into Eccentric training. Maybe you've heard about this style of movement, but you've never really tried it or understood what the purpose was. We're hoping this episode clears those questions up for you and encourages you to add this focus into your workouts for some fun strength-building routines.  Weekly update00:50 Blanche's week04:36 Esther's week07:00 What is eccentric training?07:31 Phases of movement and their purposes07:50 Why are they also called negatives?08:31 Eccentric training for recovery: engaging different muscles08:56 Highlighting the cracks in your foundation of movement10:11 Eccentric movements create more force with less energy10:55 The goal isn't to increase weight. The goal is to increase control.11:20 Add the negative to get a handle on harder workouts that might be out of your reach at the present12:02 How do you train eccentric movements: Tempo12:23 Let's define tempo13:50 What should I start with? 14:24 Workout examples for eccentric trainingActionable tip: 15:01 Make one movement eccentric focusedGet moving: 15:43 Step-downs and lateral step-downs

Today we're getting past the fitness fad of High Intensity Interval Training and getting into what is helpful, where it fails and what to keep in mind next time you add a HIIT workout into your training. 1:10 What are HIIT workouts?3:04 How much time should you spend in HIIT intervals? Let's talk about the balance of work ratio4:19 Goals for HIIT workouts: quality reps or work capacity06:21 Introduction to high-intensity workouts07:33 HIIT is effective when you're looking to change up your routine08:13 HIIT is effective when you're short on time09:07 HIIT is effective for full-body workoutsActionable tip12:04 Choose your adventure: Before you start a HITT workout, decide whether you want to focus on quality reps or work capacity.Get Moving12:50 Shinbox pressRooted Strength Coaching UpdatesBlanche's apparel line is permanently available. Want to score a shirt of your own? Peep the collection here. Related EpisodesEpisode 65: Fitness Fads: Why melting that muffin top doesn't workEpisode 53: Hi, IntensityEpisode 29: Burn bright not burnout

When injury comes to us (and it will come to us all at different levels), how do we know whether we can keep working out and moving? Blanche and Esther dive deep into specifics on what factors to keep in mind for recovery, movement and rest to heal fully. Weekly update00:51 Blanche's update03:50 Esther's update08:13 Know where your pain is coming from. If you haven't listened to our first episode on this, go back to episode 63 and listen first. 09:30 If you know you can move, modify your workouts10:55 Know your pain11:03 Match your pain level with physical signals your body is giving you12:42 Four rules to help navigate pain with your movement13:00 Rule #1 Your pain level needs to be and stay under a Level 4 out of 10 while working out13:51 Rule #2 Your pain needs to stop when your movement stops14:26 Rule #3 Your pain needs to at least stay the same OR get better with more reps.15:44 Rule #4 Your pain needs to calm down within 48 hours.17:15 Rest and recovery have to take a big priority as you're healing18:42 Acute pain is different from any other kind of pain: treat with 7-14 days and then have a controlled movement pattern 23:36 Alexi Pappas Instagram post: "We too easily see our pain as weakness to conquer rather than an injury to heal."Actionable tip27:38 Esther's actionable tip: Put your ego aside29:31 Blanche's actionable tip: Train different parts of your bodyGet Moving31:33 Z-sit push pressRooted Strength Update32:55 Blanche's apparel line is live and up until Sunday, Oct. 10. Shop the new Rooted Strength line here. Related EpisodesEpisode 63: What is causing your pain?Episode 49: How to "listen to your body"Episode 40: Minimize the dose, maximize the results 

Ok. So if you've ever known you need to get to the gym, but then once you're there have a whole deer in the headlights moment, this episode is for you. Blanche and Esther talk about their favorite workout equipment to hit up on your next gym visit. Weekly update01:03 Blanche's week05:19 Esther's week05:22 Seated Overhead Press07:10 Treadmill09:12 Rower10:22 Lat Pulldown/Cable Machine14:12 Leg Press15:07 Assisted Pull-Up MachineAcctionable tip17:14 Have a gym gameplan but be flexible19:26 Take videos for progressGet Moving20:11 Dynamic planks, part 4Hands to forearms planksRooted Strength Update21:08 Blanche's Blossom Strong Program starts planning for in-person coaching for pregnant or postpartum women in 2022. Sign up for the waitlist here! Related EpisodesEpisode 52: 6 steps to practice mastery in a movementEpisode 12: Workout 101 - How to plan a workout

Ok. We've talked at length about unhealthy relationships with fitness training and weight loss. Let's counter that with helpful information on what exactly is a good relationship to have when you want to change how your body looks. We're doing that today with Sarah Emma of Level TEN Coaching, and can't wait for you to join us. 01:11 Blanche's experience of hiring Sarah as a coach03:10 Defining weight loss and fat loss and body composition04:24 Biggest misconceptions about body composition training09:05 What does calorie counting with the wrong emphasis on macros do when we are strength training? 11:03 What are some physical cues that our bodies give us to indicate that we are underfueling?15:34 Do you have to pick between weight loss and getting strong? 17:57 What can people expect when they hire you as a coach? 20:41 What do you recommend measure out progress for people who have a complicated relationship with the scale? 32:28 Why are daily scale check-ins beneficial? 33:55 What about those who have fitness fatigue and are tired of trying just another program. How is Level TEN coaching with you different and how could it benefit someone in that position?  38:31 Find Sarah Emma at @sarah.emma.strength on InstagramRelated EpisodesEpisode 64: Fitness fads: Why melting that muffin top doesn't workEpisode 45: Outcome-based vs. Behavior-based goalsEpisode 37: Goal Setting: From Intention to ImplementationEpisode 31: Consistency is QueenEpisode 19: Establishing a baseline for nutrition with Kat Benson, RDN 

Urghhhhh. We can just picture it now, some social media fitness model with .3 percent body fat pointing out how you can get rid of the fat around that one particular body part you always criticize in the mirror. The term for that particular fitness fad is spot reducing, and today, Blanche and Esther are breaking down why it doesn't work. Weekly update01:03 Blanche's week05:19 Esther's week07:56 What is spot reducing? 09:16 Problematic language to describe your body parts09:45 If our words are harsh, how much more so are our workouts going to be? 11:50 Why doesn't this work? 12:00 Target is too small; workouts are not effective15:17 Body's adipose tissue doesn't just leave because you grow muscle is a specific spot16:02 Spot reducing can lead to muscle imbalances in your bodyGet Moving31:40 Dynamic planks, part 3Planks with shoulder touchesRooted Strength Update19:54 Blanche's Goal Setting power hours coming soon!Related EpisodesEpisode 63: Work (out) smarter, not harderEpisode 51: Pull towards your goalsEpisode 45: Outcome-based vs. Behavior-based goalsEpisode 37: Goal Setting: From Intention to ImplementationEpisode 12: Workout 101 - How to plan a workout

Clearly defined values keep you on track and help create a clear foundation for decisions. Join us in the Strong Mama's and Macros Facebook group! www.updogwellnessandfitness.com

Blanche and Esther are talking all about pain this week, what to do to prevent pain, what factors contribute to pain and weakness and what to do when you find yourself with that lingering irritation that will not go away on its own. So we're glad to have you here as we unpack all of that in today's episode. Weekly update01:00 Blanche's week02:41 Esther week08:38 What is pain? 09:03 Pain is caused by going beyond capacity11:45 What are the factors of load and capacity that attribute to pain in fitness? 12:15 Factor #1: Bony abnormalities and body design13:24 Factor #2 Flexibility and mobility limitations14:23 Factor #3 Controlling recovery through sleep, diet, stress15:24 Factor #4 Work/home life stress16:20 Factor #5 Workouts20:38 How do we decrease pain? 21:00 Moving but moving differently23:33 Walking24:30 Adding stabilization and mobility workouts to your plan25:32 Strenghtening accessory muscles29:19 Actionable tip: Assess sleep, diet and stress and see if you can easily decrease your overall load by increasing your recovery. Rate them on a scale from 1-5.Get Moving30:13 Dynamic planks, part 2Walk out to planks

Thanks for joining us as we ask ourselves are we working out harder or smarter. What is the difference between the two? Is there any overlap? What questions can we ask to tell whether we are in fact working out smarterWeekly update01:42 Esther's week07:00 Blanche's weekThis week's episode is reminiscent of the Minimum Dose Effect episode we did a few months ago12:40 Blanche's note this week heavily influenced by the book "Essentialism"12:50 What if we could do the same but with less?14:31 Decision fatigue for an overbusy mom that leads to just doing it all 15:37 When we value working hard and we do work hard, we feel like we need to jump to the next thing16:46 Novelty within the fitness industry can very easily turn into shiny object syndrome23:49  “I've tried everything” usually means you have been consistent at nothing25:14 Is there any overlap between working out smarter and working out harder27:01 Practical questions to determine whether you're working out smarter: 27:24 Does it fit with my long-term goals?27:37 Does it fit with the time that I have available to me?28:47 Am I getting my workout in but at the expense of my mental, emotional, physical, or spiritual wellbeing? 29:04 Am I sacrificing my warmup/cooldown to make sure I have the time and energy to get through the workout? 30:19 Actionable tip: Ask yourself, “What is my priority?” Is there anything here that I'm just doing because it's in the workout? Am I setting clear expectations before I even start my warmup? Get Moving31:40 Dynamic planks, part 1Side plank hip dips (pregnant mommas, check out this video for extra support)Related EpisodesEpisode 52: 6 steps to practice mastery in a movementEpisode 40: Minimize the dose, maximize the resultsEpisode 31: Consistency is Queen Episode 12: Workout 101 - How to plan a workout

02:03 What is reaching the pinnacle of success? 02:45 What physical cues do our bodies give us to show that we truly are at the top of our game03:29 Indication #1: Our bodies are healthy while we accomplish goals05:25 Performance / Ego / Health: which one is your priority?07:00 Indication #2: Our bodies are breathing09:02 Indication #3: Our bodies and minds are connected10:20 Celebrate your wins10:50 What happens if you miss the goal that you had in mind? Does that mean you failed? 12:10 Three mindset check-in questions to ask to reframe your mindset to find success in training even if you don't hit your goal?  Ask yourself what did you learn about yourself from this training stage?  How have you become a stronger person from it?  What can you be grateful for from this experience?  14:47 What do we look for as we set our new goal? Related EpisodesEpisode 60: Map out success, part 2: don't get stuck on a plateau Episode 59: Map out success, part 1: build your basicsEpisode 38: Mindset Mini: Nix the "All or Nothing"Episode 4: Train your mind-body connection

We're going deeper into our fitness journey as we climb up the mountain of success. But sometimes, we find ourselves leveling out without seeing any results. What do we do in this middle ground? Banche and Esther dive into factors and strategies for growing past this stage and accomplishing our goals. Weekly update01:01 Esther was inspired by all the Olympic athletes and moms including track and field phenom Allyson Felix. Check out her inspirational medal photo here05:03 Blanche's week away from the kids08:00 What are the factors of getting stuck in the middle ground08:23 Factor #1: Under recovery/not fueling well11:02 Factor #2: overtraining16:14 Mindset check: Are you plateauing or are you actually getting stronger and adapting to stress? 20:15 Managing expectations and knowing that training age is important to consider when you're comparing yourself22:20 So how do we get out of the middle ground?22:30 Remind yourself where you started23:12 Reassess goals when needed 25:02 Look at the subgoals that you've already accomplished25:58 Don't belittle how powerful seemingly small changes can make in your trainingApplicable tips27:53 Blanche's book recommendation for supplemental reading if you find yourself stuck in the middle ground: Atomic Habits28:26 Esther's book recommendation: Peak PerformanceGet Moving29:38 DeadbugsRelated EpisodesEpisode 59: Map out success, part 1: build your basicsEpisode 51: Pull towards your goalsEpisode 31: Consistency is queenEpisode 29: Burn bright not burnout

We're kicking off a new mini series on how to build success in your workouts, and what better place to start than the very beginning? It all starts with a healthy understanding of what building your basics look like and what to expect as you get into or get back into your fitness. 00:55 Weekly update10:05 Expectations on how we move: What does starting off look like? 10:54 Muscle soreness12:53 Establish a routineExpectations on how we plan16:20 Find your why: Do you want speed, muscle building, strength, capacity, endurance, tempo/threshold training - then build your program around that first goal.18:03 Find your season: Define where you are in life, building, rebuilding, maintenance, scaling or performance-driven. 18:35 Blanche's coach Sarah Emma (@sarah.emma.strength) and her example of waiting to do a cut because her season was not right20:41 Find what you enjoy23:09 Expectations on results23:59 Emotional results24:59 Energy results27:20 Chemical results30:20 Performance results31:38 Physical resultsActionable tip40:37 Define your goal and reason for working out. Need help goal setting? Check out the free Rooted Strength Coaching Goal-Setting Worksheet hereGet moving 42:09 Turkish Get Up Rooted Strength Coaching Updates: 43:43 The Blossom Strong Fitness Program is open until the end of July. Also remote programming and coaching is available. Find out how to apply for both of these here!Related episodes:Episode 53: Hi, Intensity Episode 52: 6 steps to practice mastery in movement Episode 45: Outcome-based vs. Behavior-based goalsEpisode 40: Minimize the dose, maximize the results Episode 37: Goal Setting: From Intention to Implementation Episode 12: Workout 101: How to plan a workoutEpisode 6: Fundamental movements, part 2: push/pull, core, high-impactEpisode 5: Fundamental movements, part 1: squat, hinge, lunge 

Ok. Now that we talked about treating ourselves, let's take it one step further and expand through investing in ourselves. Today we're getting into the business of investments in light of health and fitness. We're not talking 401k or crypto currencies or anything along those lines. What we mean by investing in yourself, devoting time, energy, money, opportunity cost into catapulting yourself forward to accomplish your goals. And along the way, we'll talk about how to spot helpful information instead of something you'd just be throwing money at.Weekly update01:51 Esther's eating fruit and setting a sub-2-hour half marathon goal06:55 Blanche's beach birthday vacay11:40 What challenges do we face when we want to start investing? Types of investments18:11 Information gathering: podcasts, books/audiobooks and videos22:38 Hands-on investments: take a class, join a workshop, get a membership/subscription24:00 Long-term health and fitness investments: hire a coach/nutritionist/dietician, invest in a training plan, attend a seminar, get a certification27:25 Red flags and what to look out in a coach or training program Guaranteed aesthetic outcome for everyone  Preys on insecurities/body shaming to motivate  Promise quick results  Focus on intensity over form  Recommends changes that are too big and complex  Holds all the wisdom / gives just enough information until you sign up for the next paid program Mandatory supplements/additives to “ensure” progress.* 38:15 What to look for in a coach or training program  Education and empowerment to help you take charge of your own health and understand your body and your movements better  Focus on form - understanding your own body Strength and performance--Process over aesthetics Promotes attainable, measurable milestones/achievements Treats the individual learning as a whole person realizing that many factors  Certification or some type of education the program has invested in Rooted Strength updatesLooking for an opportunity to invest in yourself? Sign up for the Rooted Strength Coaching Foundation's Workshop on July 24 that walks you through a joint-by-joint assessment that is designed to help you understand how to engage your body during movement and workoutsRelated episodes:Episode 57: Treat yo' self: dissecting rewards mentalityEpisode 38: Mindset mini: Nix the "All or Nothing"Episode 2: What fitness cannot guarantee

Treat yo' self. We're all about gifting yourself a little bit extra - because hey, we're a little bit extra. But let's talk about having a balanced view of rewards that add value to our lives and are less like chasing a carrot that's dangling in front of you.00:59 Weekly update09:12 Rewarding yourself during your workout11:46 Rewarding yourself following a workout14:02 Planning long-term rewards that keep you motivated15:42 Dance with usAre there problematic rewards mentalities out there? 16:10 Steer clear of result-based rewards that may not be achievable/sustainable19:02 Is food limiting/shaming your workouts as a reward? Get MovingRotational lungesRooted Strength updatesSign up for the Rooted Strength Coaching Foundation's Workshop on July 24 that walks you through a joint-by-joint assessment that is designed to help you understand how to engage your body during movement and workouts

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We're breaking down two of our go-to grunt-inducing workouts today: the squat and the deadlift. We want to break down who can do these workouts, the benefits they produce, and a play-by-play on how to get it done.01:12 Weekly update07:41 Who can perform these movements?08:36 Be strategic about our weight, load and capacity09:01 What body parts do squat and deadlifts benefit?09:43 Use squats and their variations to target muscles in your glutes, hamstrings, quads and core11:32 Use squats to help build your posterior chain or the hamstrings, glutes, lower back muscles lats15:19 Deadlift and squat setup16:50 How do we do the deadlift?19:00 How do we do the squat?20:33 Let's talk breaking parallel in a squat25:15 Deadlifts are hip-dominent25:31 Squats are more knee dominentApplicable tip26:37 Practice these movements in front of a mirror to examine squat and deadlift formGet movingSquats & deadliftsRooted strength updateBlossom Strong one-on-one coaching opens up next week.Follow us on @blossomstrongpodcast for more weekly contentRelated episodes:Episode 52: 6 steps to practice mastery in a movement

Blanche and Esther dissect the phrase "you're not broken but also not invisible" that we hear so much during pregnancy. We talk about how to be strategic in planning your workouts and finding resilience as you strengthen your body and mind during this season.  00:55 Weekly update05:34 Want more Rooted Strength Coaching content? Sign up for Blanche's bi-weekly newsletter Coffee with B here09:45 "You're not broken..." 13:41 "You're also not invincible"16:30 How is your pregnancy training affecting your long-term performance?17:40 Physical feedback cues your body is giving you that you are overtraining in pregnancy19:00 Are you taking into account emotional feedback? 19:48 If we're not broken but also not invincible, what are we? Actionable tip of the weekFeel like you need some extra support and coaching while you are pregnant? Signups for Blossom Strong one-on-one coaching open up in July. Get Moving24:03 Lateral lungeFollow us on @blossomstrongpodcast for more weekly contentRelated episodes:Episode 14: Seasons of strength: core health during pregnancyEpisode 27: Seasons of strength: Low-impact exercises for pregnancyEpisode 39: Pregnancy is a specific training stageEpisode 49: How to listen to your bodyEpisode 54: Trading fear for hope

So we've had a week. Blanche is back after recovering from contracting COVID. And talking through some of the emotions and thoughts she tackled this past week, we realized that we haven't really done an episode on how to tackle fears that come up in all parts of life, whether that's in training, injury recovery, pregnancy, postpartum. So join us as we talk  01:00 Weekly update06:00 How fear affects our bodies10:17 How fear affects our decisions13:40 How fear affects our mindset19:46 Strategies to address fearsGet Moving:30:21 Shinbox flowCheck out more mobility movements from the Rooted Strength Progressive Mobility Program which you can download hereRooted Strength Updates:Blossom Strong Pregnancy and Postpartum opens in July and waitlist is available now!Related Episodes:Episode 23: Motivation through words: Esther enduresEpisode 24: Motivation through words: Blanche's rooted and resilient

This week I am sharing a Facebook live from the Strong Mama's and Macros community all about results! Take a listen and share what you're implementing in the community. www.updogwellnessandfitness.com

Let's get to know high-intensity training a little bit better. Blanche and Esther define different types of high-intensity training for this episode, address factors to remember when preparing for high-intensity workouts, and give a few pro-tips before you start sweating. 02:08 Definitions of what energy systems are used in high-intensity workouts03:54 The aerobic energy system: moving your body for 180 + seconds04:36 The fast glycolysis energy system: moving your body for 60 -180 seconds05:08 The fast glycolysis lactate energy system: moving your body so intensely that you can only do it for 15-30 seconds05:38 Anaerobic energy system:  moving your body so intensely that you can only do it for 5-10 seconds07:00 Identify which movements to target in your high-intensity workout09:05 What is circuit training?10:32 Types of circuit training: Metcon and AMRAP12:21 What is sprinting? 12:56 What is your body doing in sprinting? 15:41 What is HIIT? 15:59 What is your body doing in HIIT? 16:56 More high-intensity is not better, better is better17:47 Pacing is key for high-intensity training18:24 Tailor your high-intensity to you and you alone18:52 Workouts will be different for each person18:57 Workouts will be different for each season20:01 High-intensity training is not sustainable as your only workout21:50 Pro tip #1: Get your movements ready ahead of time if you need to sub out22:34 Pro tip #2: Hydration is everythingGet Moving: 23:33 Let's sprint with Esther this week!Esther favorite way to warm up or cooldown right now is the Rooted Strength Progressive Mobility Program which you can download here Related Episodes: Episode 12: Workout 101: How to plan a workoutEpisode 49: How to "listen to your body"

Welcome to Episode 40 of Pelo Buddy TV, an unofficial Peloton podcast & Peloton news show. This week we cover the following topics: Peloton has announced the Peloton Output Park – the first US-based factory for Peloton. There's a rumor of a new Peloton device, code-named Tiger. Peloton has added discounts on the Peloton app for students, medical workers, military, and first responders. Peloton also offered a discount on refurbished bikes to members in certain area codes. Peloton Pride Month is here, and there will be special classes, artist series, and a new apparel line. A Peloton RENT Broadway Series took place. A new “Mood Series” was launched, with specific classes for different moods: happy, sad, calm, confident or heated. A Bike Bootcamp Strive Challenge gives a badge for taking 4 bootcamp classes. Leanne Hainsby hosted a “Years and Years” featured artist series ride. Robin Arzon announced a new book called “Strong Mama” coming out in 2022. Jess Sims shared she will be the host of the New York Liberty and has an agent now. Becs Gentry was interviewed for the Ali on the Run podcast. Peloton is donating bikes to a community center in the Bronx. Selena Samuela is engaged. Jess King celebrated a birthday. The Ride To Greatness for last week was cancelled due to Alex having his wisdom teeth removed. John and Amanda share their picks of the week – this week with Tunde Oyeneyin, Cody Rigsby, Jenn Sherman, Rebecca Kennedy, Selena Samuela, Leanne Hainsby and Ross Rayburn. You can find links to full articles on each of these topics from the episode page here: https://www.pelobuddy.com/pelo-buddy-tv-episode-40/ The show is also available via YouTube: https://www.youtube.com/c/PeloBuddy Please leave us a review on whatever podcast platform you are listening to the show on!  Also let us know your feedback. You can contact us at tv@pelobuddy.com – we'd love to hear your thoughts on ways to improve the show, or what guests to feature in future weeks.

Today we're chatting strategy for your healthiest, happiest summer! Share with us in the Strong Mama's and Macros community! www.updogwellnessandfitness.com

Today’s episode is all about mastering a movement with an emphasis on continual moderate effort over perfection. When your focus is on perfection, you can lose sight of overall progress.  So let's instead hone in on the basics to achieve mastery in your movements. 00:43 Weekly update11:46 What is the difference between "mastery" and "perfection"13:59 Perfection can be limiting; mastery is about exploring15:26 Principles to master a movement. Step 1: It’s ok to be bad at something and work at getting good at it.17:06 Step 2: Start small; start slow 19:05 Step 3: Give your warmups/cooldowns just as much importance as your workout20:21 Step 4: Active engagement is better than muscling through a workout23:09 Active engagement may mean you need to scale down the number of reps on your excercise23:29 Step 5: The enemy of mastery is novelty.24:10 Jen Comas from Girls Gone Strong Blog: 5 Fitness Myths That Are Ruining Your Results26:14 Step 6: With mastery, time is on your sideApplicable tip29:34 Esther's tip is to take 2 movements (one new, one familiar) and break them down to master them30:52 Blanche's tip is to do something you suck atRooted Strength Coaching one-on-one training slots are open now for in-person and remote coaching! Find out more info here.Related episodes: Episode 5: Fundamental movements, part 1: squat, hinge, lungeEpisode 6: Fundamental movements, part 2: push/pull, core, high-impactEpisode 49: How to "listen to your body"

HEY! Make sure you're registered for the Macros Made Easy Webinar THURSDAY MAY 27th at 7pm EST! www.updogwellnessandfitness.com/webinar And while you're at it, join us in the Strong Mama's and Macros community on Facebook!

Blanche and Esther talk about the importance of creating attraction rather than adding restrictions to your goal setting habits

It's our 50th episode, and we could not be more excited!We continuing the discussion from last week on listening to our bodies. This week we really want to address the things that get in our way and keep us from listening well. So today, we're identifying ways that our brains tend to drown out our bodies' signals so that we can be aware and replace these habits.  1:00 Weekly update 3:37 Why isn't listening to our bodies intuitive?4:58 Overconfidence/Ego6:10 Fear9:53 Fear can amplify pain signal11:15 Uncertainty13:53 Negative self-talk19:35 Need help managing these distractions? Maybe it would be helpful to hire a fitness coach. 21:51 Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!Actionable Tip23:25 Esther's actionable tip is to identify the distraction23:54 Blanche's tip is to research whether adding a fitness coach would be right for your fitness goalsGet Moving25:45 Neck mobility/shoulder shrugs

EP 42 What is the Symbolism of a Lighthouse? Stand Strong, Mama, You're Not Too Busy to Be the Light, Hope, Peace, & Joy Welcome back to this episode of Wholly Made Life. Ladies. I'm so glad that you're here today. Joining me. I am always grateful for those of you who are listening and get to share a few minutes with me a couple of times a week. So again, I just want to thank you for always tuning in and listening. And by the way, I also want to thank those of you who have left to review and who have shared an episode here or there with one of your sisters who you think might benefit from the information. So, so my ladies today, we are going to talk about standing strong young lady because you, my friend are a lighthouse let's get into today. Podcast: http://bit.ly/whollymadelifepodcast Website:  www.angietoninirogers.com IG: @angietoninirogers Community: http://bit.ly/whollymadelifefbgroup Email: angietoninirogers@gmail.com Download your free gift from me! Wholly Made Life™ IIDEAA Framework Journal: http://bit.ly/IIDEAAjournal Take the Wholly Made Life™ Short Assessment: http://bit.ly/shortassessment Angie's Coaching Menu: visit website at www.angietoninirogers.com Hey guys. Welcome back to this episode. So today, ladies, I want you to stand up strong. Go ahead. Actually, if you're not driving, go ahead, stand up, put your shoulders back, put your chest out. Brace yourself with your feet a little bit shorter. We shoulder length apart and just look forward and stand strong young lady because you, my friend are a lighthouse. I don't know why a lighthouse has just kept kind of appearing to me as I'm driving through. I'll see something that says light house, or I drove, I drove by a church that has a program called the lighthouse, but I decided to go ahead and talk to you ladies about a lighthouse because as I started studying and looking through things and thinking about the lighthouse, it made me think of you ladies, because you ladies are a lighthouse. So let's talk about it. A lighthouse is a tower or a beacon or a structure containing a light to warn our guide ships coming to shore or to help assist with aerial navigation. It is a powerful light that cuts through the darkness. It stands strong through damaging storms. It AIDS in navigation for the loss, for the weary, for the confuse. And even for the disoriented, it is a symbol of strength and individuality or uniqueness. It is a symbol for safety. It withstands those powerful storms. So it is resilient in nature. It gives a sense of hope and a safe Haven when the ship or the captain is, has been out to sea and they are pulling in and they finally see that light, that small glimmer of light, it provides hope in the distance for them to be guided safely to Harbor. A lighthouse is something that overcomes challenges and adversities. You can think about it in that way, where no matter what kind of storm or rocks or waves are on the shore, no matter what kind of damaging winds, the light house stands and the light burns on. The other neat thing about lighthouses are that they're local hated strategically and intense. They're not everywhere. They're specifically placed in areas in which it is dark. It is in an area where, where it will light up the most hazardous or dangerous of coastlines. So it's strategically placed intentionally placed in the most hazardous and most dangerous places. And this is to guide the safe entry of ships to harbors, or again, that aerial navigation. So while these were wildly used in the past, operational lighthouses have declined. So the use of operational lighthouses has declined. Interesting. I feel like because the use of lighthouses have declined because of the, of the maintenance of the lighthouse. Now, I find that interesting because it makes me think about our culture. If we are lighthouses symbolically, how expensive does it have to get until we decide that we need to become an operational and stop shining our light because it gets too expensive in this culture. It's too expensive to stay peculiar or stay unique, or stay individual as an individual that shines light in the darkness through challenges through adversities. Think about that. How it's expensive. Does it have to get for us to go ahead and throw in the towel and shut down our lights? Just a thought that I want you guys to think about this. The other neat thing that I think about with lighthouses is that the job of the light house keeper. So the light house building foundation is strong, but there needed to be a light house keeper to ensure that light kept burning so that it would never go out. The person who tended to the lighthouse was keeping the light so that even in the most dire circumstances, the light would continue to burn so that people could find their way in darkness. I think about the light housekeeper as our God, the God is always there keeping us and the Holy spirit within us is always burning as long as we decide to stay operational in that function of shining light. Right? I found this very inspiring when I started to think about what a light house does, what it's for and the spiritual connection of, or the, I guess, the symbolism that I think of when I think of the job of a lighthouse to be the only glimmer of light in the darkest of the dark, the only glimmer of hope in the most hazardous, confused, disoriented situation, that my sister is what we are called for to be light for others, to be a glimmer of hope for others, to always shine the light that is within us and never let it burn out. So that at any point, anyone coming into our circumstances in our life, in our circle, if they are suffering through a storm, if they are walking through darkness, we can be that glimmer of hope and that light that helps guide them into shore safely back to where it is they need to be to light themselves up again. I just, I find it's so parallel. And especially when you think about the fact that because of the expense, a lot of lighthouses has gone have gone on operational. They've stopped operating because of the expense that just reminds me of the culture in which we live. Everything always pounding against us to try to tell us that it is too expensive to continue to shine our light through all of this darkness. Think about 2020. We were pounded and pounded and pounded with confusion and anger and hate. And those of us who were symbolically house chose to keep shining no matter what was happening, everybody around us could see that we're still standing strong. We're still that structure. We're still that beacon of hope. We're still that person that can guide people back to shore, back to a safe place. We still help the lost navigate their way. The weary come find rest and peace with us. We were not the ones creating the division. We were creating unity through loving and shining our light on others. That's what a lighthouse is. It stands strong, despite adversity, despite challenges, despite the expense, it stays in operation 24 seven to shine the light through the darkness. So, wow, that was just something that for whatever reason, the Holy spirit dropped in me. And so I looked up some verses to see what I could find that would parallel or align. And some of the verses that I came across were John eight, 12. Again, Jesus spoke to them saying, I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life. I don't know about you. But that to me is paralleled with what we're talking about. Being that light house, Matthew five 14 through 16, you are the light of the world. A city set on a Hill cannot be hidden nor do people light a lamp and put it under a basket, but on a stand. And it gives light to all in the house in the same way. Let your light shine before others so that they may see your good works and give glory to your father who is in heaven, give glory to our light house, keeper, our God, wow. Psalm 43, three sent out your light and your truth. Let them lead me. Let them bring me to your Holy Hill and to your door. Guide them back, guide them back to the shore, to the safe place, to God's arms. I mean, so good. I feel like so good ladies. I want you to think about how you stand strong and who it is. God's called you to be the light that he's put within you. The Holy spirit that is moving and burning within you. He has so equipped you to be that light, be that shimmer, that glimmer of hope to all of those around you. And even when you are feeling in a dark place or in a place where challenge after challenge is coming and beating up against you like the waves do against the rocks. That's a time for you to burn even brighter, praise, even harder, seek out the other lighthouses in your life to help them guide you. You know, sometimes we are on those ships in the sea that need to find that tiny little glimmer of light up on that hillside to help guide us, find other lighthouses in your life that you can go to when you are the captain on a ship that is sailing through some storms and sailing through the dark. All right, ladies, I we'd love to pray for you today. So God, I want to come to you today and just thankfulness and praise. I want to praise you for each and every woman listening to this podcast today, God, every family represented here today. I speak blessings over them. Now in the name of Jesus, I speak your hope, your light, your strength, your wisdom, your peace, your safe place that you give them to come hide. I pray that they are overwhelmed with that peace and that love today. God, I pray that they walk strong in the Holy spirit, equipped miraculous gifts. You've given them on the inside so that they may be a shining light to all of those that encounter them. Thank you God, for every single heart that is touched today, that is changed today. That is reminded today of how much you love her. Thank you God. For changed hearts, transformed minds and awakened spirits. Thank you God. For shining light upon the gifts that you have given your children of the promise. We say yes to you, God. And we say amen. In the name of Jesus. Amen guys. I will see you guys on the next episode. Hey, what's up successful mama. Listen, I know you are a success driven woman, so I know you're successful in your job or your career, your business. But I also know that there's something going on in your heart or your mind where you're feeling a little unbalanced or a little off as a mom or as a wife or maybe in another area of your life. Are you unsure of what this thing is? You've been feeling, but you know, there's something missing. You're wanting something more. Do you wish there was a way for you to feel balanced in all areas of your life? Says, what if you could go from feeling restless or burnt out overwhelmed or stressed out all the time to actually restoring the joy and feeling balanced in all areas of your life? Well, let me tell you, I have felt this way. We've all felt this way sometimes where we've just been off or felt unbalanced, but it's when you're stuck and you can't really get past it when you might need to reach out for some help. And that's where I'm here for you. Listen, I believe you're not created to do just one thing. Well in your life, you're not just your job or your title or your salary. You're not just a mom, a wife or a sister. You are fearfully and wonderfully made and you're made to lead in all areas of your whole life. God has a specific intention for you in all areas of your life. You deserve to have joy and feel completely balanced in all parts of your life. You can't actually feel successful as a mom and a wife and a friend and at work. So are you ready to reclaim your whole life and happen to God-sized fulfillment and all areas of your life? Well, friend, I have something for you. I can help you find that again and help you rediscover. God's big idea for you and your life. We're going to go through an hour session where we are going to get you balanced. We're going to fix the foundation of your Holy made life. And we're going to go through my framework of idea, which is identity, identify, define, embrace, and activate. We're going to go through that entire framework to get you back to where you feel equipped to lead a balanced life in all areas of your life. Okay, we are going to do this thing together. So I encourage you today to get over to my website at www.angietoninirogers.com so that we can talk about scheduling a coaching session for you, where I can help you find that balance again. Okay? Okay. Hey, before you go, I'd love for you to hop over to my podcast and give me a review and you know, I'd love five stars. That's how we can share this thing with other women, just like us. You're five stars and written review really helps me get the word out. You can also take a screenshot of this episode and tag me in your Insta and Facebook stories. And I'll give you a shout out right back, leaving a review and sharing this episode is the best way you can show me some luck. Thanks so much. And I'll see him the next episode. And remember your smile is like a boomerang, throw one at somebody and it'll come right back.  

Blanche and Esther demystify how to "listen to your body."

Blanche shares her youngest sons' birth stories on our podcast

Blanche shares the story of the birth of her first son as part of our series that focuses on how each birth is unique and transformative. Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!

A little bit about your host, ME! My story,  deepest pains & passions and the real goals for this podcast!I touch on...- my childhood health issues- my struggle to fall pregnant- my postnatal rock bottom- why I became a PT- why I question "the norm"- my love for conscious parenting+ so much moreRAW, REAL, DEEP as always!.Follow me:@strongmamas_aus@_thestrongmama.Please share, rate & review if you feel moved by this podcast in any way!

I hope you enjoyed this interview! Grab a copy of the chapter here! As always, would love to hear your thoughts in the Strong Mama's and Macros Community!

Welcome to the Strong Mamas podcast, I'm your host Rachel Giampietro, also known as "The Strong Mama". This is the podcast for the mums and women who just want MORE. More for themselves, their children, their relationships and their day-to-day lives. In this podcast, I will go deep, real & raw on all things close to my heart and happening in my world, drawing from my experience in this lifetime as a mother, business owner and pre & post natal women's coach, ! From solo chats to guest speakers covering an array of topics from fitness to nutrition, pregnancy to birth, parenting to relationships, self development to spirituality - plus -so much more. I am willing to have the uncomfortable conversations to share what needs to be said and I won't hold back on getting to the juice of each conversation so you walk away educated & inspired every single time ! My mission is to raise myself up and inspire those around me to do the same so we can all live our most fully aligned and purposeful life. Let's get strong mamas. 

Replay from the Strong Mama's and Macros Chat! www.updogwellnessandfitness.com

Shannel Pearman is an Emmy-nominated journalist, she's a wife, a mother and also a young stroke survivor.  She opens up to Media Mommy about the unexpected experience that nearly killed her and how she is using her road to recovery to inspire others and raise awareness along the way.

The first 3 months after childbirth are a tricky time (understatement of the year, I know). You want to feel fit and strong again, but are also immensely tired. Your body is sore, squishy, stinky, sweaty... you feel anything but sexy. You hear conflicting advice - should I rest? Exercise more? What's the best, fastest, safest way to feel at home in my body again? Who can I trust to guide me? Enter Lindsay McCoy.Lindsay is a busy mom of 4, dog owner, wife, birth doula, personal trainer, and co-founder of One Strong Mama, an online pre and post-natal exercise program.Lindsay has a classic story of having her first child only to realize there is so much wrong with the way women are prepared and set up for the birth of a child. She knew that the system was broken and she knew that she needed to change that.By her second child, she was able to prepare herself better for a much better experience. Lindsay understood that it wasn't realistic for a postpartum mom to go back to running 5+ miles a day, or back to CrossFit training just 6 weeks after birth. Between not knowing whether to rest or to exercise, our system sets us up for failure. Thus, Lindsay and her co-founder Lauren Ohayon created One Strong Mama.OSM is a very educational-based program that helps pre and postnatal women start small movements that will gradually lead them to their fitness goals, all in due time. She focuses on avoiding fear-based language and setting up the foundation of knowledge, so every woman can make the choice that fits their body and lifestyle needs.  Follow Lindsay to get her best tips and advice at:IG @onestrongmamaprenatalFB Group: One Strong Mama CommunityTo find her online pre & postnatal program go to her website at www.onestrongmama.comLindsay and Lauren also hav a podcast: One Strong Mama PodcastAnd, don't forget to join the Revolution and follow me, Annie, your host on:IG @fullbloomwellness603FB Group: The Postpartum RevolutionQuestions? Comments? Suggestions? Want to be a guest on the show? Email me at thepostpartumrevolutionpodcast@gmail.comSupport the show (https://ko-fi.com/thepostpartumrevolution)

Let's talk about a plan in the Strong Mama's and Macros community!

What's your word for 2021? Join the Strong Mama's and Macros Community and let us know!

The is a replay from a Liftmas FB Live in the Strong Mama's and Macros community! Enjoy!

Today's episode is all about building healthy habits with Monica of Calibrate your Wellness! www.calibrateyourwellness.com Make sure you share your takeaways in the Strong Mama's & Macros Community! www.updogwellnessandfitness.com

Motherhood has all the feels: pride, joy, fear, accomplishment, worry, and overwhelm (often with a hefty side of mom-guilt). Juggling these terrifying and satisfying waters can be challenging, especially if you want to master motherhood with both Grit and Grace. Real-life moms, Darlene Brock (who’s raised two daughters, now upgraded to Nonie—her fancy title for grandmother) and Julie Graham (widowed boymom in the trenches of single motherhood like many of you) share practical tips to do this. Strong Mama, don’t worry that you’re messing up or that you’re alone. In this episode, Julie and Darlene share hands-on advice on parenting techniques that they learned and have or are using themselves. Things like making quality time with your kids, establishing healthy boundaries, using discipline, and implementing rules and chores (suggested by age groups from toddlers to teens)! Take heart, Mama, we may not have all the answers, but we have several that might help. If you know another mama who needs encouragement, share this show. We’re mommin’ it together with both grit and grace. Viewing in an app? Full show notes here! Quote of the episode: "Breathe. The moments matter. Not the perfect ones, but the every single day nitty gritty showing up moments of motherhood. Your kids don't need perfection, just you. Loving, giving, trying, and simply being their mom. Breathe." Rachel Marie Martin Check out these episodes we mentioned: Rest Easy Moms, Here Are the Things That Matter – 102 and Stop the Mommy Wars: Every Mom Is Doing Something Right – 045 Don't miss this advice from Dr. Zoe! Ask Dr. Zoe – Help! I Can’t Do It All! Be sure to follow us on social media! Facebook Instagram Twitter Pinterest #gritandgracelife