FitMama!

If you are pregnant and may have a c-section (1 in 3 births end in this surgery) or you know someone who is or has had one, tune in now and share! 

Do not hesitate to pass this episode along or listen multiple times! Janette Yee (@askjeanette on Instagram) is spilling all the goods with us in this episode to help prepare and heal from this physical injury in the best way possible.

Janette Yee is a Perinatal Athletic Therapist whose goal is to completely redefine the current state of public C-section healthcare. She treats pregnancy like the ultimate endurance sport, and C-section like a season ending injury - from which every woman can recover, safely and simply.  

Janette and I cover so much ground in this episode and she doesn't hold back on her recommendations and explanations of how to not make this a season ending injury. We talk about preparations and core work, we talk all about scar massage and self-massage for scars and we talk about when to do what, how to do it and what we can expect!

Don’t miss this important episode and don’t forget this is applicable to all injuries or surgeries in the abdominal and torso area, including breast surgeries and hysterectomies, removal of cysts or polyps, etc. that involve scar tissue being created (for our benefit!) and how to handle it so that it does not hold you back in life!

Through her social media platforms, free workshops and professional lectures, Janette is an internationally recognized advocate for women’s perinatal healthcare.

You can find Janette on Instagram @askjanette and TikTok at @askjanette and her YouTube channel has you covered!!

She has included free resources for you and the FitMamas in your life, so don’t hesitate to check out her

1. C-section Hospital Checklist before you go!

2. Safety First: 3 Cesarean Scar Massage Principles when you are recovering from a C-section or surgery scar. Start now and it’s never too late!

Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!!

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!

Book in a call or breathwork session with me here!

Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!

FitMama, I am so excited today to bring you one of my all time fave humans, author, coach, mom and my friend, Marni Wasserman of The Ultimate Baby Podcast with Marni Wasserman.

Marni is a wealth of information and we talk about how we both used to be vegetarians, how her understanding and implementation of nutritional practices has changed since she was a vegan and vegetarian chef and baker. We talk about picky eaters and baby’s first foods and important things to think about when making meals for yourself and your family.

I still make her gummies in batches that last a couple of weeks, thanks to her, they are made of bovine gelatin and tart cherry juice and a couple other ingredients and they are so delicious and nutritious. You can find them in her recipe book, A Real Treat.

You can find her info and links to her books and podcast on her site: https://marniwasserman.com/

Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!!

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!

Book in a call or breathwork session with me here!

Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!

As an extension of last episode (What I do in a Day) I take you through my current supplements and things I take in addition to my food and exercise that I talked about last episode. 

I share what I am doing in my current day to day and how things may change depending on the day.

This does not provide any medical recommendations and it’s a must that you confer with your health practitioner before taking anything I recommend.

I want you to hear what I take so that you can get a better understanding of why I am taking what I am taking and what it is for. 

I share specific brands and products and I finish with a list of my fave current podcasts for metabolic health, nutrition, and a FitMama lifestyle.

Here are my top faves right now and links directly to them on Apple Podcasts:

1. The Dr. Gabrielle Lyon Show

2. Well Beyond 40 with JJ Virgin

3. Everyday Wellness with Cynthia Thurlow

4. Optimal Protein Podcast with Vanessa Spina

5. Huberman Lab with Andrew Huberman

6. The Ultimate Health Podcast with Jesse Chappus

7. The Ultimate Baby Podcast with Marni Wasserman

Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!!

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!

Book in a call or breathwork session with me here!

Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!

FitMama!! This episode brings you a glimpse into my life! I share my fitness and nutrition and recovery with you today. 

I share what works for me with my current life situation, my previous back injury and how it has influenced my fitness, mindset and health habits over the last 10 years since my injury.

In this episode, my main goal is for you to consider how things in your life are set up and how incorporating fitness and healthy habits can fit into your daily life. What are some non-negotiables in your health? I share a few of mine in the area of sleep, daily movement and recovery.

Please share this episode with a FitMama in your life!!

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!

Book in a call or breathwork session with me here!

Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots!

Today you’re in for a great episode with Kate Laird of Love Your Body Fitness. A boutique gym for live and online workouts that will remind you how good it feels to be you!

Kate just endured a double hip replacement surgery and we talk about recovery (from birth or surgery!), pelvic health, safe core fitness, mindset and so much more! 

Definitely visit her on Instagram at @loveyourbody_fitness and @lybfitness_online 

And tell her you heard this episode for 2 weeks free!!

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!

Book in a call or breathwork session with me here!

Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots

FitMama, this is a treat today to have the Confident Teen Coach, Kristi Simons. This conversation will get you thinking and offer you some insight into your child or teen, as well as yourself! So often we don’t know how to help our kids because we weren't taught the tools to help ourselves growing up. We talk emotional regulation, how to slow down and connect to ourselves and how we can support our kids in their regulatory capacity. Kristi shares incredible tips, tools and support on her podcast, The Confident Teen Podcast. Find her and follow her wisdom and inspiration on Instagram.

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!

Book in a call or breathwork session with me here!

Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots

Hi there FitMama, I am so excited to talk to you about one of my fave topics which has been under some scrutiny in the last years regarding habit change and it’s Motivation! It is a big topic and one that I go into at many angles.

I share tips and ideas around getting to your “Why,” which is the deep driver for your motivation. Motivation is an inside job. Today on the Work IN to your Workout, I explore this concept in depth. What is your motivation? What inspires you? This is the first line of my TEDx talk: How to Love Yourself to the Core

What is your WHY? I suggest 8 things on this episode from Spiritual to aesthetic to health to financial and family. Figure out yours! Tune in today and share this episode with a friend who is looking for motivation!

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!

Book in a call or breathwork session with me here!

Episode brought to you by Oura Ring. And grab a copy of my book for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots

Hey Hey FitMama, I have an amazing guest for you today; parenting and relationship coach, Diane Sorensen! Diane had gone on a personal development journey over 20 years ago when her daughter’s mental health crisis had her looking at things differently. This opened up a whole new world to Diane that led her to become a coach and certified hypnotherapists to help her clients the way she knew would work. From the inside out. In this episode, Diane shares her wisdom on what’s happening when we resort to yelling at our kids or partners, what we can do about getting triggered, how to implement healthy boundaries and what exactly is the Drama Triangle and it’s alternative, the Empowerment Triangle. 

We had a great conversation that opened my eyes to ways in which we aim to cope with feelings and emotions instead of processing them in a healthy way. I know you’re going to love this pod as much as I did and I can’t wait to hear your takeaways FitMama!

You can find Diane Sorensen online in her Facebook Group, Instagram and Her Website. As well, she has included a free gift for the FitMamas! Ready to face what’s going on and reinvent yourself? Diane has the tools and support for you! Download your free gift HERE.

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!

Book in a call or breathwork session with me here!

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

Hey Hey FitMama, I have been having so many questions from my DMs asking about how to stop cravings for habits and foods that we want to stop doing. How do we stop! Well, managing cravings is easier than you think. It needs to start with wanting to change something that isn't working for you. Spending too much money? Eating foods that are not serving you? Drinking too much? Skipping workouts? I know, I know, it's tempting, but you know how much better you will feel when you don’t give in. I go into detail for these 20 simple ways to support you in managing your cravings, regardless what the craving is for!

1. Awareness 

2. Distraction - replacing - modifying

3. Mindfulness (yoga, journaling, breath awareness)

4. Cleaning /Declutttering

5. Exercise (esp outdoor walks)

6. Outings/day trip/make trip plans

7. Reading/learning

8. Time with kids

9. Cooking/meal prep

10. Time with partner (intimacy) or self intimacy time

11. Creativity (writing, art, music, dance)

12. Therapy/coaching

13. Breathwork 

14. Meditation or prayer

15. Go to sleep

16. Eat enough protein each meal 30-50 g and healthy fats will keep you full longer (no blood sugar ups and downs)

17. Limit sweets to special occasion

18. Don’t buy foods that you overeat 

19. Make a short term goal to work towards

20. Tracking goals for short term and choosing manageable ones

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!

Book in a call or breathwork session with me here!

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

Hey Hey FitMama, I am so grateful to bring you my incredibly inspiring and informative interview with international keynote speaker, Erin Stafford. Erin shares with us what the Type A trap is and how to avoid burnout. This is a very real situation to consider when striving and driving forward in this life we live as FitMamas! Erin has an assessment in the book, which is also available on her website here to have a clear view whether you may be headed towards burnout. And these are not all things you would think of right away! Erin also takes us through her 5 mindset shifts that will allow us to not only see things from a different perspective but also find actions that support us out of the burnout track and back on track to thrive. Please share this episode with someone who will benefit and please subscribe, rate and review the FitMama Podcast. 

You can find Erin on Instagram and her website. Feel free to reach out and say hi to her! Follow her for more burnout and tips for avoiding the Type A Trap!

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 Hey FitMama, today I am sharing some facts and opinions comparing and contrasting therapy and coaching.

Have you ever worked with a coach or therapist?

I share some benefits to each modality and how I have used both at different times for different purposes.

I love the work I do with my clients as a coach and I share some ways we work together to support your goals!

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!