FitMama! On today’s episode I have the brilliant Dr. Jen Newell. Dr. Jen is a seasoned skin strategist who adores addressing dermatological concerns. She offers next level support for patients by resolving their skin issues from both the inside out and the outside in. In addition, she wants to obliterate the mainstream habit of marketing beauty by preying on women’s insecurities.

Creating bespoke care plans for every unique patient is her happy place. Moreover, she loves witnessing how a change in a person’s skin health becomes reflected in their confidence and as a result considers it a great privilege to be able to help in that transformation.

Today we talk about many skin topics such as how to choose a sunscreen, what creams and skincare protocols to use, how to know what’s right for your skin, what Dr. Jen’s thoughts are on societal pressures regarding aging, teen skincare, root causes of skin issues and so much more. Don’t miss this episode and share it with a friend!

Find her, follow her and send her a message here on Instagram, she has an amazing store of products at her SHOP and here is her website for Connected Skin and Health.

Here is a special code: FITMAMA for everything at her shop!!

Please send me a note [email protected] and Come find me on Instagram! Let me know what topics on the podcast you want to hear about!

Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!

Hey FitMama! I am here for you today with some real talk on habits and behaviors in our regular routine and looking at:

1. What are they and how do they affect us (Shopping, drinking, gambling, coffee, procrastinating etc)

2. Are they giving or taking from us? (Which one more?)

3. Do they serve us? Maybe they did in the past but they no longer do. Take stock.

When it comes to how we spend our time “working,” or “escaping,” or “self-care,” or “mom time,” or “wife time,” what are we doing that feels like we do it and we can’t stop? It lifts us in some way but really goes against our goals? Online shopping? Scrolling? Quick fixes? Drama? Stress? Drinking or drugs when you know it's not healthy? It’s giving us the dopamine hit we desire. Or lighting up that part of the brain. We try to stop and it feels hard or we give up and erode our self-trust.

Is there a habit that is getting in your way? Take a life/time audit and track what you do all day to notice any patterns of addictive behaviors (don’t hide from the subconscious ones that we do without thinking). 

1. Notice (time audit)

2. Stop

3. Go for 30-100 days

4. Feel. Do the work. Recovery awareness of self and CBT

5. Reintroduce if desired and feels safe

6. Record and remember

7. Engage in life. Notice. Want to escape from your life?

Noticing is both first and last. Are you living a life you want to escape from? This is something to be aware of. Otherwise these addictive behaviors can pop up out of the blue or have been there for years or even decades. No judgment!

I hope this episode opens up some new perspective for you. Please send me a note!

[email protected] and Come find me on Instagram!

Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!

Hey FitMama! I am super excited to bring you one of my fave teachers and practitioners on this planet and that is Laurie Anne Briere! Laurie Anne is a somatic practitioner, Transforming Touch® therapist, and student of Somatic Experiencing®.

Her mission is to support humans in reconnecting with the body’s primary language, the language of sensation and emotion, so they can expand their nervous system capacity, cultivate a felt sense of safety, and experience more joy and presence. She trusts that given the right space, time, support, and permission, our bodies can complete the responses that might have been thwarted. After studying birth psychology, childbirth education, and interpersonal neurobiology, she now specializes in working somatically with pre- and perinatal trauma to support the healing of our earliest imprints.

Healing early trauma allows us to move through the world feeling safe, protected, seen, heard, and loved. Her approach is trauma-informed, strength-based, and attachment-based. She is a mentor for me in my trauma-informed breathwork course by Pause and Samantha Skelly. 

Find her at her website and on Instagram! Laurie Anne is a wealth of information and wisdom, tune in now and share this episode with someone you love! Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life!

FitMama, Hola! I have spent more than half of last month traveling and in this episode, I share my experiences and my story of traveling around the world with my kids when they were 2&4 years old. We shared all our pics and still continue to on our instagram @theoliverstravel where you can find our pics from Taj Mahal, Melbourne, Sydney for New Year’s Fireworks, the Northern Australia beaches of Noosa, the wine region of Marlborough, New Zealand and Dubai before hitting Portugal and Spain and after hitting Hong Kong and Vietnam.

This was while my husband was on sabbatical from his position as the Men’s Basketball Coach at a Canadian University and we did 3 months of working online and living in California and then 3 months working online while traveling west with stops in Hawaii and Fiji and landing back in Toronto on my younger daughter’s 3rd birthday. We traveled to 3 countries on her 3rd birthday, getting home to be with family. While it was a whirlwind, it was one of our best memories and the pictures still jog their memories. The stories forever stay and they see themselves as citizens of the world. 

Their knowledge of geography and history are so beyond my comprehension, I am continually impressed. In this episode I share what we learned about in Peru and how I learn so much from my kids. Hiking with them into Machu Picchu was incredible on so many levels.  I then share how I spent 7 days in Mexico prior to our family trip. I went solo for work and personal time. A hat free trip for the most part and it felt great. Also how I felt stepping away from technology when I traveled. Which doesn't always happen except on the plane.

I also drop the exciting news that I am hosting my first FitMama FitGoddess Retreat in Palm Desert, CA. More info to come but it’s September 19-23 and you get to stay in a luxury hotel and participate in hiking, amazing meals, rest, swim, breathwork, jacuzzi, massage, reiki, card reading, fireside night time sound bath, yoga, walks, gelato, and lots of down time and rest as well. This will be active and relaxing at the same time and will leave you feeling refreshed from the inside out! I can’t wait to meet you in person and spend time together! Please fill out your info on this Google Form so my team and I can send you info when it’s ready. But SAVE the DATE, September 19-23. Come in early and leave late. Fly to PSP, and I got you from there! VIP stuff for those that are early or stay late.

I promote the OURA ring in this episode and I want to thank them and here is $40 USD off if you choose to buy one. I love mine. I also encourage you to get my book or buy it for someone in your life who is pregnant and would benefit from reading it (everyone!) it's not just for moms. The Love FitMama Way: Transforming the Core of Motherhood. I also talk about booking a call with me, and I want you to. My link is HERE. Book in NOW.

Tag me online @lovejenoliver and @fitmamapodcast and show me where you’re listening from. Also please subscribe on Spotify or Apple, rate and share this podcast with someone who you know will benefit. And who do you want to go traveling with and where!? I have you pondering this question in this podcast! See you online FitMama.

FitMama, I have a treat for you today! I brought on the brilliant minds behind The Dirty Laundry Podcast, Co-Hosts Amanda Silver and Alex Howard are talking about all things separation and divorce. With a strong belief in ditching the stigma and bringing information to the masses, they are on a mission to normalize separation and bring some levity to this difficult process. We did just that in today’s interview with laughs, stories, serious talk and awareness about this often (and unnecessarily) shameful topic that is a part of reality for many FitMamas.

My sister Alex Howard and I are children of divorced parents and her co-host Amanda Silver has gone through the divorce process and these two have made it their life’s mission to ditch the stigma attached and make the experience a better one for their clients. Both women are family mediators who are leading experts in this area and are all about alternative dispute resolution and using the tools of communication, active listening, and probing questions to allow parties to explore their grievances and decide upon an agreement together. Separation can be a most difficult and confusing time for an individual and their families, and these two hope to alleviate some of that stress through their roles as Family Mediators.

Have questions or want to reach out to them? Hit them up on Instagram at https://www.instagram.com/dirty.laundry.podcast/ or contact them individually.

You can find them at Amanda’s practice: https://www.foresthillmediation.com/

Alex’s practice: www.midtownmediation.ca and subscribe to their Dirty Laundry Podcast YouTube Channel: https://www.youtube.com/@DirtyLaundryPodcast for many more Dirty Laundry topics, education and inspiration!

You will love this episode and the wisdom and brightness they share!

Hey FitMama, I am excited this week to bring you my interview with Dr. Hasan Merali, pediatric emergency medicine doctor and father.

We covered lots of topics from his new book: Sleep Well, Take Risks, Squish the Peas, which is all about secrets from the science of toddlers for a happier, more successful way of life. While this sounds funny and adorable (and it is, just read the book) it also really makes you understand how the ways of a toddler are to be emulated for a truly healthful life. The science and studies he shares in both the book and this interview back everything he claims and it all makes so much sense.

When we say our kids are our teachers, they really are! Let’s learn from them!

Hasan Merali, MD, MPH, is an associate professor in the Department of Pediatrics, McMaster University and a pediatric emergency medicine physician at McMaster Children’s Hospital in Hamilton, Ontario. He received his medical degree from Harvard Medical School and Master of Public Health degree from Johns Hopkins University. His research focuses on child injury prevention in low- and middle-income countries. He has published more than twenty-five peer-reviewed journal articles, and his writing has been featured in Science, The Boston Globe, NBC, CBC, and Popular Science.

His first book, Sleep Well, Take Risks, Squish the Peas: Secrets from the Science of Toddlers for a Happier, More Successful Way of Life, was recently published by Health Communications Inc. in March 2024.

Please go online and find Dr. Merali and all his wisdom. He is published in so many online and print publications and can be found at the following links:

Website: https://hasanmerali.com/

X: https://twitter.com/Hasan_Merali

LinkedIn: https://www.linkedin.com/in/hasan-merali/

Facebook: https://www.facebook.com/HasanMeraliMD/

Book: https://www.simonandschuster.com/books/Sleep-Well-Take-Risks-Squish-the-Peas/Hasan-Merali/9780757324710

Hey Hey FitMama you’re in for a treat this week. I have my friend Elysia Rotaru, Actor, Producer and Voice over artist. She is so talented and while has been at it for so long she’s just getting started in her career as a Mom of a 2, almost 3 year old. She is a wise, experienced woman in entertainment and also parenting consciously while finding her way in Fitness and health in her full life!

Born to Romanian immigrants and raised with help from her grandmother, Elysia Rotaru always had a love for creative achievement. She grew up speaking both Romanian and English, and as a kid she thought it was a superpower, and still thinks it is.

At the age of two, Elysia began training for what laid ahead in life. She started skiing when she could walk, was taught how to use tools and to fix things around the house, family camping trips taught her to respect the earth, and Army Cadets helped her develop survival skills. Later on, she learned how to help save the planet through beekeeping. Having also been a competitive classical pianist, she developed a lifelong passion for performance.

After turning her attention to the performing arts and graduating with a Bachelor of Fine Arts from Simon Fraser University in Vancouver, B.C., Elysia's acting career soared, landing roles in both television and film. Her credits include: Netflix’s Chip & Potato, Netflix's Kate, Disney Plus’ Turner & Hooch, The CW’s Arrow, USA Network’s Psych, FOX’S Backstrom, and ABC’s Motive. She can also be seen in numerous feature films including Buddy Games, Cold Pursuit, Dead Again in Tombstone, and Diary of a Wimpy Kid: Rodrick Rules.

Elysia has been making waves in the voice acting community, lending her voice to numerous projects. Voice highlights include: Black Canary in Warner Bros. Animation and DC Entertainment’s Justice Society: World War II, SHIELD Agent Alisande Morales in Marvel’s Play Avengers, Beatrice Villianova in EA’s FIFA series, She-Hulk in Marvel’s Super Hero Adventures, Sable Spirit in My Little Pony: Friendship is Magic, and Freya in the award-winning short film, FREYA.

Elysia has also voiced for Lego Star Wars, Nordstrom, and McDonald’s, and is the voice for CBS’ The Talk, Hallmark's Movies and Mysteries Channel, Fox Sports North, Paramount Network's Ink Master, and the 2018 Victoria’s Secret Fashion Show.

When not on set or in the voice booth, Elysia has taken to working behind the camera to produce short films such as The Wall and award winning horror comedy FWD, which has been recognized at film festivals worldwide. Elysia is also recording her new podcast, “YOU DID IT!”, where she will discuss gadgets, gear, goodies and guidance that can help parents and their babes on their cool, crazy, and beautiful journey.

Elysia currently resides in California with her husband Ryan, daughter Nova, and dog Rocky and look forward to daily adventures in parenting and life.

Elysia’s links:

Go find her now!

Instagram: https://www.instagram.com/elysiarotaru/

TikTok: https://www.tiktok.com/@elysiarotaru

YouTube: https://www.youtube.com/channel/UCWd0oTeZbIto6-05TlbmiNQ

You Did It! on Spotify: https://open.spotify.com/show/3ZBrTTWYGOYYGgX4WR8fAN?si=48a9a1d599f541a8

As always, feel free to book a free call or a free breathwork session with me or send me an email to [email protected] to share your story. I read every email and I will reply!

Hey FitMama! This week I have a very special guest on the podcast, my very own FitMama!!

It’s the first time I have interviewed my mom on my pod and she’s visiting me in LA from Toronto so I took the opportunity to do so. This week I have been doing live 60 minute breathwork sessions with her and she has been loving it!

We got so caught up talking about other things we didn’t include her breath work experience but I will get a clip of her and share with you on socials, so follow me @lovejenoliver and @fitmamapodcast so you don’t miss that!

In this episode my mom shares her early life being born in a small town in the former Czechoslovakia and what it was like to immigrate to Canada at age 11 as a single child with no siblings not knowing a word of english. She shares my birth story and some elements of my youth and how it was to witness her grandchildren being born. We speak about her fitness journey and her life’s journey as a single mom to four kids and her favorite times as a mom. She shared what she thought I might do once I grew up and as well as what she’s looking forward to in her own personal and professional life going forward.

This is a fun episode for me to share my own Mama with you.

I hope you enjoy it!

As always, feel free to book a free call or a free breathwork session with me or send me an email to [email protected] to share your story. I read every email and I will reply!

Hey FitMama,

This week I am so grateful and excited to have an amazing guest on the show, Alla Shashkina, a running coach, fellow trauma informed breathwork facilitator and breath science practitioner. As you already know, I love breathwork, the science behind it and even taping my mouth to sleep (iykyk)! Alla and I have a great chat about what she means by The Quiet Run and why she created it. I love what she stands for and I know for a fact that being out in nature, while running or walking has so many benefits for us, not just physically but mentally also. When was the last time you went out for a good run or walk and came back thinking, “I wish I didn't go?”

Alla answers all my questions about when to run, how to start running as a beginner, is nose breathing while running best and questions about footwear, running surfaces and motivation to go for a run. Alla shares her story about how she got into running and how it helped her with her mental health as a single mom moving to a new country and working a full time job. Alla has run many marathons and races all over the world and is an inspirational running coach and mentor. 

At the core of The Quiet Run™ Method is breath science, mindfulness, mind-body connection, and meditation. Alla is a long distance runner and views running as a powerful healing modality that, combined with breathwork, can amplify its effects. Anyone can experience the joy and ease of running. 

Alla can be found online on her amazing instagram account: @thequietrun where she offers brilliant science and tools to support your running journey, her website: www.thequietrun.com

Where you can learn about her method and packages that she offers and she now lives in Encintas, CA she organizes weekly trail runs and incredible ocean dips where she teaches the practice of mindfulness, breathwork, and running. You can sign up on her website link directly here: https://www.thequietrun.com/event-details/the-quiet-run and she recently launched a quiz that can give you an idea about how working with her can help you improve your performance and longevity in running, click here for the quiz: https://www.thequietrun.com/the-quiz

Hey Hey FitMama, 

This week I am bringing to you some nervous system regulation wisdom!

Jump into this episode for my tips and tools to get out of the sympathetic dominance many of us find ourselves in day to day and spend more time hanging out in your parasympathetic mode (rest and digest), why? Because it feels so much better! We can actually respond instead of react to things in our life from a place of calm.

As well, I give you some ideas on how to calm your nervous system and prepare it to actually digest the foods your eating so they can nourish your body and not leave you constantly hungry and rushing around in life.

I dive into what makes up the nervous system and how this pertains to your life!

Then, I go into what all the hats are and how constantly wearing hats all day without taking them off leads us to feeling too aroused in our nervous system.

Living a “hat less” life has many advantages and benefits our nervous system regulation.

Please take a moment to rate and review the FitMama Podcast and share this episode on social media or send a copy to someone you love!

Let’s live a “hat less” life together!

Stay calm and carry on…

Find me on Instagram @lovejenoliver and say hi!

Tag me on Insta referring to this episode and share yourself in a “hat free moment”!

Love, Jen Oliver

Hey FitMama, I’m back this week with a solo episode all about how to hold space, not only for others, but for yourself as well.

Often we are at maximum capacity in our time, energy and money available to give to others and yet we expect ourselves to be there for everyone and we end up giving from an empty cup.

This can be so easy to do and I feel like it’s easier now than ever.

Life doesn’t seem to let up and if we let it, home, work, kids, family, bills, friends, kid commitments and other duties can take over our lives, leaving us depleted and our mental and physical health can suffer as a result. Unless we have boundaries in place, we reduce our capacity to be able to hold space for others, and unless we plan for it, most often we help others before ourselves, leading to a lack of time, energy or money for self-care and holding space for our own need, wants and desires..

Let’s change this and give to ourselves by setting boundaries that truly honor our needs.

I give you my five top tools to make this an effortless process and then it will feel good to stick to these boundaries.

Hint: We can do it, but need to let go of our cultural and societal pressures to be everything to everyone and let go of the guilt and shame that comes with not being able to live up to that. Because it’s not reality! You can’t and don’t need to do it all FitMama, it just feels like you do sometimes.

Listen in now and reframe how you approach it and know that boundaries are the most beautiful thing you can give to yourself and others. Teach people how to treat you and how to support you, they want to learn.

Need a breather? Come breathe with me for free. Or book a time to chat with me.

Click here for a link directly into my calendar or email me here for more support.