Podcast Archives - FitMama
FitMama

Podcast: Fasting 101

In this week’s episode, I tackle common questions I get when it comes to fasting.

Who is it for and who isn’t it for?

How do you do it? ​​​​​​​

What is intermittent fasting?​​​​​​​

I talk about this and more around self-experimentation and practicing the practice of fasting that our bodies as humans were designed for. ​​​​​​​

Find it hard to fast even 12 hours overnight?​​​​​​​

It might mean something about your blood sugar and I give recommendations that might remedy this for you. ​​​​​​​

Fasting (periods of time not eating) changes the way you view food and instead of constant food rules around what to eat, this switches the focus to WHEN to eat and this can make all the difference when it comes to energy and sustainability. ​​​​​​​

Intermittent fasting has so many health benefits that range from improving energy, body composition, longevity, insulin sensitivity, cell repair (autophagy), fat loss, muscle gain and so much more. Intermittent fasting means there is a window of time known as the “feeding window” and there is a period of no eating, which is the “fasting window.” ​​​​​​​

Please join me in the FitMama Facebook Group, where I will be chatting more about the concepts of fasting in more detail.​​​​​​​

I encourage you to Google and learn more about intermittent fasting and do some self-experimentation if that feels good for you. ​​​​​​​

Some of the best resources I have found most recently on fasting are from Dr. Jason Fung, Bulletproof, and Ben Greenfield Fitness Podcast.  ​​​​​​​

*Note: do not fast if you are pregnant or breastfeeding.

Click below to listen in if you listen on:

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Hugs,
Love Jen

Podcast: Courageous Living with Maggie Chilton

This episode will have you feeling excited to live more courageously FitMama!

I Interview Maggie and we get into the details of living a courageous life.

Maggie is the mother of two boys and she shares her story with us in this episode. Maggie helps people live courageously through her Empowerment Sessions as well as her Personal Wellness Journal.

We talk about how her son was tested for ASD and through nutrition and gut healing protocols, she was able to help him start talking and meeting his milestones. Maggie talks about stress levels, she was under and how these affected her hormones and all areas of her life. She began nutrition school and became empowered to help herself and others feel better.

Courageous empowerment around asking further questions to your medical and health practitioners is another thing that we talk about – and it’s all too common that we are not getting the answers that will empower us – and what to do when this is the case.

Advocating for yourself or baby and getting clear answers that help set you on a healthier path is part of a courageous approach to our health.

Click HERE to connect more with Maggie and find her on Instagram HERE.

Click below to listen in if you listen on:

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Hugs,
Love Jen

Podcast: Daily Routines for the 2020 WIN

Hey FitMama as we embark on a new decade we can look back and see that the last one flew by and so much happened!

I jump into all these clichés and New Year’s Resolution talk in this episode and give you a focus around ROUTINES.

My TWO Day Goal Getting sheet sets you up for success and I recommend creating a DAILY ROUTINE that you are excited about.

I talk about when to focus but also when NOT to focus. What happy fun positive habits can you incorporate into your daily and weekly routine this month?

Break it down!

I talk about beginning with one year from today and writing a letter to your future and past self.

It’s focused on forgiveness, compassion, self-care and the 7 pillars of the FitMama Foundations.

Small, Daily routines. I talk about Routines in Chapter 8 and throughout The Love FitMama Way book – get your copy HERE.

Come hang in the FitMama Group and stay on track with our weekly and monthly focus challenges.

Hugs and LOVE for 2020 to remember. DM me your goals on Instagram and share this episode with a friend!

Click below to listen in if you listen on:

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Hugs,
Love Jen

Podcast: Mindset Mastery with Dr. Shyamala Kiru

This episode is chock-full of incredible dialogue about relationships, communication, and mindset!

We dive deep FitMama.

Dr. Shyamala has so many great explanations, examples, and evidence she shares around the idea of high-performance relationships, what they are and how to have them in your life.

Would you say your relationships can be considered “high performance?”

Dr. Shyamala from Kiru Wellness is not only a registered psychotherapist but she is also a registered couple and family therapist. She is such a wealth of knowledge and experience and through her Mindset Mastery Program, she helps people who want to optimize their mindset, communication and authentic connection.

She says being able to communicate authentically is a crucial step to being able to connect authentically, and so often these are skills we are not taught.

We talk about assertiveness and she states emphatically “assertiveness is a communication style that fosters deeper connection and intimacy.”

I can most definitely agree with that and I am sure you can too.

Want to take an honest audit of your mindset?
Take this quiz now!

Dr. Shyamala’s Mindset Audit enables you to identify your level of Emotional Intelligence. She will show you how to optimize your mindset for success in every area of your life!

Ready to work on it in your life for real?
Check out her amazing program “Mindset Mastery”

Find her and connect on Instagram where she shares such valuable information on her feed and on her Insta stories so don’t miss out and Like and Follow her Kiru Wellness page on Facebook.

Click below to listen in if you listen on:

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Hugs,
Love Jen

Podcast: Taking a Stand for You

FitMama, I jump into this one head first asking where in your life you are wanting to take a stand for yourself.

I truly believe we are not taught to do this and not taught that it is ok to stand for what we truly believe in, or what’s best for ourselves.

I was always worrying what other people would think of me if stood up for something I believed in and that held me back.

Now, as a mom, wife, friend, community member, and entrepreneur, more than ever I am finding this to be a need. Setting boundaries, setting in motion things that I know to be best, even without the upfront evidence that they are what is needed.

I have hid my true feelings and known my truth the be something different than what I have conformed to.

This series of questions helps me (and I do this with clients!) to get to the real strength I need to dig deep and take a stand for something that I truly want in this life.

Fear not voicing your needs, opinions and truth, you are here as a beacon of light for those who will inevitably follow your lead FitMama.

Stand strong for YOU, your family, your truth.

Ask these of yourself in the process:

  1. What do I really want here?
  2. How much do I really want it?
  3. What will the sacrifices be to make it come to reality?
  4. How will I cope/manage?
  5. Where and who will I turn to in the tough times?

Tune in now to hear what I suggest around long term and short term gains/pains.

You got this FitMama, don’t let yourself and your loved ones down because you fear what others will think.

Stand for what’s true for you and be strong because it’s something you really want.

Release self-doubt and stand strong! Send me a note on social or book in to chat NOW!

Click below to listen in if you listen on:

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Hugs,
Love Jen

Podcast: Pilates, Pelvic Floor and Pregnancy with Nikki Bergen

This week’s guest is Nikki Bergen, Pilates teacher and creator of The Belle Method and the Bump Method.

We talk about societal pressures for moms and women, and how she went from being a dancer to being an international sought after fitness expert focused on safe, effective core workouts during pregnancy and postpartum.​​​​​​​

She begins her Pilates work with teaching women how to deeply activate their core and breathe properly.

Nikki explains what “hug the baby breath” is. She describes how the tension in our pelvic floor and the hiking of our shoulders have us breathing too high in our rib cage and not expanding the diaphragm.

She shares the “chain effect” of breathing into the diaphragm and pelvic floor and describes how someone begins when they’ve never done Pilates or core breathing before.​​​​​​​

“If you’re not breathing, you’re not doing Pilates” is what Nikki stands by.

“We can all benefit from learning to breathe correctly because our bodies will function better.”​​​​​​​

I ask her what to look for if you are at home and aren’t sure if you’re doing it right and she says “stand in front of a mirror, when you inhale, do you shrug your shoulders?”​​​​​​​

Tune in to find out why that matters whether you do or don’t.​​​​​​​

Nikki describes the differences you can expect in prenatal yoga versus prenatal Pilates and how to choose.

“Labor is the most intense marathon you will likely ever go through.” She says she focuses on it with pregnant women as she helps women in the later stages of pregnancy prepping them for birth. We discuss the fear stigma around birthing and how this changes the physiology of our pelvic floor. She shares great insight as to what to do to stop perpetuating the fear of birth that is common in society.​​​​​​​

The “pain-fear-tension cycle” that can happen during labour is important to know about.​​​​​​​

Find everything you need to Stay in touch with Nikki

Don’t forget to follow her on Instagram for such amazing info you won’t want to miss!

Click below to listen in if you listen on:

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Hugs,
Love Jen

Podcast: Busy Mom Workout Schedule

I chat about the where, when, how, what, who and WHY in this episode all designed to help you with your own personal busy mom workout schedule.

I share the 3 most important things and discuss them in detail, things such as:

  • What does a home workout involve?
  • How do I choose strength or cardio, which one is better?
  • What other aerobic things can I do, I hate running?
  • Why makes HIIT so effective and how do I fit that in?

I ask you, what motivates you, and we go into your WHY. Dig deep with me FitMama in this episode as I share active living suggestions, and share the value and essence of creating a schedule, following a program, getting social support, we are NOT alone!! We are social creatures and whether it’s an app or a real-life coach, get yourself something that works for you. ​​​​​​​

Make moving your body part of your family time. Take the family for a hike or go play tennis or basketball at the local park. Moving with your family creates a shared experience and shows them how you value physical activity. ​​​​​​​

A love for movement is a lifelong skill they will appreciate having been taught. ​​​​​​​

Haven’t downloaded the 8 Day Fitness Challenge and started home workouts yet yourself?

Do this simple anywhere workout NOW.

Click below to listen in if you listen on:

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Hugs,
Love Jen

Podcast: Restoring Your FAITH with Dr. Marisol, Queen of the Thrones

What an honor to have with me on this podcast, Dr. Marisol, Naturopathic Doctorand poop expert helps us understand the role of the gut, hormones and overall health in this detailed episode.

She shares with us the ancient practice of using a Castor Oil Pack and she goes into all the benefits of Castor Oil topically and the use of her organic cotton flannel mask and body wrap.​​​​​​​

I myself have done the packs almost every day for 90 days now and can tell you honestly that I have noticed incredible benefits.​​​​​​​

From detox to digestion, routines to the runs, we go into it all in this intimate chat, where I share some personal stories of my own digestive woes of the past. As a FitMama on any place in your journey, ​​​​​​​Castor Oil Packs (COP) will support and optimize your health.​​​​​​​

I particularly love how Dr. Marisol goes into how the COP restored her FAITH in her body and describes each of the letters of the acronym for us.​​​​​​​

She is such an inspiration, and I know you will learn tons in this episode that you can implement in your own life, beginning with
What Your Poo Says about YOU! Click to download this very valuable PDF!

Click below to listen in if you listen on:

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Hugs,
Love Jen

Podcast: PESTS that will Interfere with your Success

This week I share my acronym PESTS for the things that stand in our way from our best in this life. Whether it’s our fitness routine (or lack thereof), food choices or the way we spend our days to our relationships and to how we show up in this world.

We set a plan, we have a backup, we tell our husband/wife/friend to wake us up, support us, we end up not sleeping well, the kids have the flu, our alarm didn’t go off and of course, we have a work deadline….

I’m getting stressed imagining this scenario and then on top of that suggesting you “try to fit in exercise.”

This doesn’t work FitMama.

The truth is this –

These one off things feel like every day, don’t they, year after year.

And if it’s not one thing this week, it’s another thing next week.

WTF right!?

I get it.

If some version of this is happening in your world (hint: it happens to all of us) these could be summed up as PESTS:

  • PERCEIVED
  • Expectations
  • Stress
  • Tension
  • Social norms / societal pressures

So and so wants me to do this…or that…

Stress from bills, jobs, overwhelm, kids events, commitments, appointments, etc

Tension naturally created in our body that leads to everything from muscle tension to hormone imbalance, inflammation to leaky gut.

Then on top of that, there are the good old societal norms (no pressure)!

If you are doing all the “right things” and still feeling like crap, or mentally and physically NOT at your best – something isn’t RIGHT

Whose rules are you living by?

Whose goals are you aiming for?

I dive into all of this and more on this week’s episode, tune in now!

If you haven’t already, download your 8 Week Fitness Challenge PDF today.

Get your copy of The Love FitMama Way book

Start your Castor Oil Pack routine NOW!

Click below to listen in if you listen on:

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Hugs,
Love Jen

Podcast: From Movement to Microbiome with Dr. Shalini Bhat

Dr. Shalini Bhat is dedicated functional medicine professional with a decade of experience in the health and wellness field. She is the founder of the The Movement Boutique in Toronto, a next generation wellness clinic and designer of programs that are designed to help people achieve optimal wellness through moving, feeling and looking better. She has designed a workout method, a treatment method using acupuncture, fascial release and nutrition, and now has three functional medicine programs including her 21-day Clean Gut Detox.

After going through her own personal health challenges that western medicine wasn’t able to re-mediate, she developed a passion for functional medicine eventually becoming a certified practitioner to help others be empowered through achieving their own health and wellness goals. At her private practice, her treatments focus on providing patients with a road-map to moving, feeling and looking their best. She works with people who have been told they are normal, as classified by their doctor, and are looking to take their health to new heights, cutting through all the noise and trends on the internet and bringing her patients the most relevant info for their body, mind and microbiome.

Her three programs:

Website – FREE on our homepage join our “Two Weeks to a Better You” Program

The Vitality Collective – group in-person functional medicine program starts Oct 7

Clean Gut Detox – virtual 21-day program starts Oct 15

Get your copy of The Love FitMama Way: Transforming the Core of Motherhood today!

Click below to listen in if you listen on:

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Hugs,
Love Jen