Elastic eating. I bet you’ve NEVER heard of this. But this concept and mindset shift is exactly how you should eat to consistently stay healthy without getting obsessed about food or having it dominate your thoughts. Today, I am going to teach you all about how to become an “elastic eater”. This is so important if you feel like you’re always bouncing from strict, rigid habits (and white knuckling your way through them), to totally loose and haphazard eating… or what you probably refer to as “fal...
Mar 08, 2022•19 min
In a world where they're constantly bombarded by screens, having fit and active kids can be a battle for so many us moms. Not only is it a struggle to encourage your kids to be healthy, but trying to get your OWN workouts accomplished when the kids are in the middle of it all can feel so frustrating. My guest today is Heidi - a mom to two boys - that has an incredible knack for encouraging her kids to be healthy AND getting her kids involved in her workouts, without getting frustrated. This conv...
Mar 01, 2022•37 min
Are you barely hanging on right now and feel like you’re in full-blown survival mode? Well, I know what that feels like, I really do, because I’m there, too. You could be on the verge of completely throwing in the towel and putting your body on the backburner right now, but I want to show you some simple ways that you can keep showing up for yourself even when you’re in survival mode. In this episode, I’m going to show you how I have deliberately adjusted my self-care habits during this survival...
Feb 22, 2022•26 min
Patterns and cycles - it's how our world functions best. And our bodies are no different. But when it comes to our menstrual cycle, we all have a tendency to view certain times of the month as weak and other times as strong. And most of us strive to be steady with no ups and downs. But my guest today is turning this whole concept on its head. Renae Fieck, a mom of 3 and occupational therapist, is going to help us see our cycles differently so we can unlock the power of our cycles no matter what ...
Feb 15, 2022•34 min
Do you need help getting motivated? This year is moving fast, but we’re still near the beginning when goals are being set and you're forecasting how you want this year to go. But all you’ve ever known is training to lose weight or to change your body composition somehow. What would it look like, practically speaking, to set highly motivating goals for yourself that have NOTHING to do with your looks and physique? In this episode, I’m talking about the easiest way to create a non-physique goal fo...
Feb 08, 2022•22 min
She was an extreme box-checker. A true perfectionist. Yet she still felt out of control with her eating habits. She KNEW how to eat healthy, but her complete lack of self control was a huge discouragement to her. And her “box-checking” attempts to rein in her eating habits completely robbed her of a real life. My guest today is Annalisa, a mom of 3 and trained opera singer (that’s right!), who openly admits that her biggest hurdle toward eating healthy for life was perfectionism. Her story invol...
Feb 01, 2022•48 min
What does meal planning, vacation workout tips, and the daily splurge battle all have in common? These are all real struggles that real moms are battling on a daily basis. Today, I’m letting Jen, Janelle and Katie ask me what they need help with the most, and you get to listen in as I coach them through some solutions to try. If you find yourself giving up on meals and often choosing the unhealthy option, you need these tips. If you’re afraid that your workout consistency and progress will get d...
Jan 25, 2022•30 min
If you don’t already know her, it’s about time you do. On Instagram, she’s @veggiesandvirtue, but in real life she’s Ashley Smith - a pediatric dietitian and mom of three that has the natural gift of sweeping into frustrated families and helping smooth out the entire mealtime process. Trying to feed our kids healthy foods can be so stressful and frustrating for moms. And it’s so common to feel like we’re failing our kids when we’re not feeding them perfectly. In this episode, I’m grilling Ashley...
Jan 18, 2022•50 min
(Check out our makeover!!) You have BIG dreams this year - dreams that this is the year that you finally reach your goals and have confidence in your body. You dream about finally knowing what it feels like to be healthy. You dream about having self care habits that are effortless and automatic. But with these big dreams comes some big fears. And unfortunately, your fears will become a reality if you overcomplicate the process and make it harder than it needs to be. Today, I’m unveiling the big ...
Jan 11, 2022•28 min
I know that you’ve got big goals and plans for the new year, and you’re excited right now! But how are you going to keep that drive alive and stay motivated long enough to hit your goals? Honestly, the answer might surprise you. Today I’m going to teach you the simple things that matter the most when it comes to your motivation. I’ll even share the very real benchmarks that you can aim for that will determine your success (these are so powerful!). Let’s make sure that your motivation stays alive...
Jan 04, 2022•21 min
What should you do when your sweet tooth is a monster and those sugar cravings are getting out of control? Should you resist the treats all together? Or eat lighter, sugar-free versions of them? What’s the best strategy?! Your goal should not be to try and totally avoid sugar all together. But it’s important that you put some strategies in place to help you stay self controlled with the sweets and treats, so that you can feel your best. Today, we’re going to talk about some really helpful tips t...
Dec 21, 2021•21 min
These BIG health mistakes are exactly why we end up wanting to do a major health and habit overhaul in January. I’ve been coaching and working with women, and moms in particular, long enough to know that if you can be on your guard against these common exercise and nutrition pitfalls during the holidays and pay a little extra attention this season, you’re going to feel great. The best part is you won’t feel like you’re being restrictive, obsessive or diet-y. Let’s commit to being on guard agains...
Dec 14, 2021•33 min
Need some great ideas for your Christmas list? Look no further! Everyone’s always asking me for recommendations for workout equipment, workout clothes, and other gear - so it gave me an idea. Let me help you create a Christmas list of all of my favorite things… equipment, clothes, books, journals, and even some other ideas so that you can ask for something better this year than just candles and candy. Let's have some fun today! MORE RESOURCES: Postpartum Renew Gift Box Click here for links to al...
Dec 07, 2021•23 min
I’ll be honest - I can set extremely high expectations for myself and try to be a perfectionist at times, and I bet I’m not the only one here. Most moms have these tendencies in their life - whether that’s cleanliness and organization, or trying to be a perfect mom to their kids, or trying to do their workouts perfectly. The problem is that when we set these kinds of expectations, we usually fail to meet them. And we crash hard… getting discouraged and feeling like a full-blown failure. My guest...
Nov 30, 2021•46 min
Why is it so hard to squeeze in a workout? Well, for a multitude of reasons! For starters, it can be a huge time commitment and a disruption in your daily routine. Plus, it can be an intimidating mental ordeal, especially if you’re just beginning. But since finding the time to workout is a struggle for nearly 100% of moms, this episode is going to tackle the issue head on. You’re going to learn the most important mindset tips to make sure your workouts happen consistently, plus some logistical s...
Nov 23, 2021•24 min
Are you in a really hard season right now, maybe a deep crisis that’s creating severe anxiety, depression and spiraling thoughts, and your faith is being challenged more than you ever wanted? If so, it’s probably also impacting the way you think about your body and how you take care of it on a regular basis. Instead of feeling the pressure to keep all the plates spinning right now, maybe what you really need is grace and the permission to stop and take a breath. My friend Cori Campbell went thro...
Nov 16, 2021•43 min
“Eating healthy is so expensive!” It’s a common complaint for anyone trying to grocery shop for healthy food. There’s a belief that if you’re going to commit to eating healthier, you better be prepared to spend more money. But that’s simply not true. In this episode, you’ll learn 7 simple tips to help you grocery shop for healthy foods with your budget in mind. It’s entirely possible for you to load up your cart with foods that feed you and your family well without breaking the bank. And no coup...
Nov 09, 2021•29 min
I’m a huge fan of yoga - the body awareness, the balance, the breathing, the flexibility. But while I’m a professional strength coach and I love practicing yoga myself, I’ll be the first to admit that I am NOT a yoga instructor. So, today I have the pleasure of interviewing Lisa Johnston, an experienced yoga instructor that has incredible insight on how yoga can be integrated into your workout routine. Lisa shares her knowledge about some of the health benefits of yoga, the crossovers between yo...
Nov 02, 2021•48 min
Ok, so you’ve put on a few extra pounds, and you don’t like how it feels. You lack energy, you don’t feel healthy, and you’re not at your best. But as soon as you try to make some changes, it doesn’t budge. What gives? In Part 2 of this two-part mini-series, we’re troubleshooting your exercise, sleep, stress and hormones. I want to help you get to the bottom of why you’re not losing the weight, and help you make some changes so that you can start feeling your best. Make sure to catch Part 1 from...
Oct 27, 2021•21 min
Somehow, you’ve put on some weight (maybe more than you’d like to admit), and you’re not how you got here...but you certainly don’t want to stay here. Deep down, you know it’s not just about the scale, but it reflects how you FEEL about your body right now. And you don’t like it. So you’ve been trying to make some changes, but for some reason the scale is not budging. And you’re beginning to panic and feel desperate. “Why am I not losing the weight?” In this two-part mini-series, I’m going to he...
Oct 26, 2021•24 min
Are you a stay at home mom or a working professional (or both!) and feel like you’re constantly struggling to find the time for self care? You have so many tasks to accomplish every day, and so your own body usually comes dead last. It’s the same ‘ol story, but you KNOW that you’re not your best self when you’re rundown. You want to be taken care of as much as you take care of everybody else, but it feels impossible to make that happen. If you’ve dealt with any of those feelings, this episode is...
Oct 19, 2021•45 min
Cardio. Love it or hate it, most moms feel compelled and obligated to make sure to do some form of cardio with their workouts. Maybe cardio is your main form of exercise, like running or the elliptical. Or perhaps it feels like it’s the easiest thing to do or the thing that’s going to make the most impact if you want to lose weight and get in better shape. But what’s the truth about cardio? Is it that important? Is it the best thing for fat loss? And if you should do cardio, or WANT to do it, wh...
Oct 12, 2021•34 min
Are you ready to have your socks blessed off? We’re going way back into my past and meeting one of my best college friends, Sarah Simon - the watercolor artist behind The Mint Gardener. Since college, we both have gone in different directions - I’ve obviously pursued fitness and nutrition coaching, and she has pursued art. But our hearts are eternally woven together with the same passion to see women experiencing wholeness in their body and mind, to be creative, to not have the pressure of expec...
Oct 05, 2021•48 min
One major regret I have in life is not training my body properly when I was first postpartum. I did nothing specific to encourage my body to heal properly, and I even did things that made the situation worse. I didn’t fully understand Diastasis Recti, pelvic floor health, and the needs of postpartum moms...but I do now. (And it’s never too late to work on this stuff!) I don’t want you to experience what I did - I want you to be intentional and focused with your postpartum training efforts. In th...
Sep 28, 2021•34 min
Are you drowning in mom-life right now? When you’re a mom, there are so many things that feel out of your control. Your days are chaotic and you can’t seem to get a foothold on any of your well-intentioned plans. Especially with your body. And it can become really discouraging - particularly if you’re pregnant, nursing and have tiny ones hanging on you all day long. Your body feels like it belongs to someone else. Today I’m chatting with Mary Jo, a mom to 6 kids under 12 with her 7th on the way....
Sep 21, 2021•38 min
Ask Me Anything! In this episode, I’m tackling some of your most burning questions about fitness and nutrition. But we’re doing it differently this time - you’re going to hear from real moms with very real struggles as they put me directly on the spot in real time. So fun! First, weight loss. You’ll hear from Lindsey, who has witnessed her weight creep up over the past year. We talk about one splurge that she struggles with everyday that could be the key to overcoming her plateau and seeing a ch...
Sep 14, 2021•38 min
Do the words “overwhelmed, exhausted, or burnt out” hit close to home? You might be the mom who overwhelms yourself by trying to tackle lofty health and fitness goals and set extremely high expectations, only to burnout, give up and feel like a failure. Or...you could be so rushed in family life [activities, responsibilities, etc.] that you have zero margin for your own self-care. Today, I’m chatting with Deanna Mason who is the creator of Refreshed Moms where she helps moms create sustainable r...
Sep 07, 2021•49 min
It’s so hard to feed your kids healthy meals and snacks when you’re busy and on the go! You might even have picky eaters that eat Easy-Mac and Go-gurt for lunch more times than you’d like to admit. So, my 10-year old son Calvin and I would like to help you out! On today’s episode, Calvin and I are giving you lots of excellent ideas for healthy breakfasts, lunches, dinners and snacks that are kid-friendly. We’re breaking it down from easiest to grab to more difficult. Grab a pen and paper because...
Aug 31, 2021•29 min
Summer’s gone and I bet you’re getting a burst of that back-to-school motivation to get back into a routine and prioritize your workouts and eating habits again. But I’d hate for you to make all the same mistakes that most women make when starting back up - because if you do, you’ll crash and burn and have a horrible experience. Not fun. Going too hard too soon, trying to eat like a pro, doing something that won’t work, and trying to change everything - I’ve witnessed it all more times than I ca...
Aug 24, 2021•32 min
For most people, either the fitness or the nutrition aspect is easier, but rarely are both components natural. For Emily, she always gravitated towards sports, weightlifting and running. Being consistently active is natural and so easy. But good nutrition? Not a chance. Eating healthy has always been a challenge for her… one that she has learned how to overcome in order to be healthy, trim and feel her best. If you struggle to wrap your brain around being a healthy eater, this episode is for you...
Aug 17, 2021•38 min
