FitMama

How you think, feel and behave in relationship to money.

This is your money mindset.

It's a relationship.

Every interaction with money is like a relationship with a person. We talk about how our relationship with money is directly affecting our health.

We all have money stories.

Come tune in.

We talk about scarcity and what happens behind the scenes that we don't always know about – and then how these experiences and stories shape us.

What our first experiences around earning money imprint on us that we aren't conscious of can shape our money story forever.

We talk about the parallels between money, mindset, and health mindset.

What is this connection?

We discuss these topics and more – which will all play a role in your Work IN this week. Check out Aggie K at her website, on Facebook, on Instagram, Twitter, LinkedIn

This episode is chalk 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.

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!

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 a 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!

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

1. What does a home workout involve?
2. How do I choose strength or cardio, which one is better?
3. What other aerobic things can I do, I hate running?
4. 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.

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!

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

Then on top of that, there's 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

Who's 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!

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 www.themovementboutique.ca

The Vitality Collective - group in-person functional medicine program starts Oct 7 www.themovementboutique.ca/thevitalitycollective

Clean Gut Detox - virtual 21-day program starts Oct 15 www.themovementboutique.ca/cleangutdetox

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

This week I am diving into the diet culture and what exactly it is.

So many of us don't realize how we are perpetuating and playing into this idea that "thin is in" or "overweight is unhealthy."

When I looked up weight-ism, I found this definition:

"This bias, judgment, stigma, prejudice, and discrimination toward individuals based on their size, shape, or weight is known as weightism. Most of the research regarding weightism has been conducted on obesity and overweight individuals because of the related public health concerns."

I dive into what the diet culture is and how so many of us represent it without knowing it. I didn't even know I was buying in.

I have been shamed online for being not fat enough to understand the body positivity movement or what it means to be up against the "weight stigma," which I disagree with wholeheartedly. I totally understand.

I talk in this episode about the difference between outer and inner weight stigma and how this relates to weight loss, dieting, food choices, how we speak to ourselves and more.

Have food pushers in your life? Did you growing up?

How did others make you feel?

It's time to take your power back FitMama!

Acknowledge whether it's your own or other's goals, wishes and values that you are behaving based on.

Make it your OWN!

Begin with Love, FitMama

Download my free audio to help you start to "listen within."

Get Perspective FitMama! This is what I have been talking about lately with so many FitMamas I work with.

What you tell yourself makes a huge difference and I go into details how.

These are some Weak/Weasel words Dave Asprey of Bulletproof movement says:

Can't

Need

Bad

Try

I have to say I wholeheartedly agree

Stop using these words FitMama!!

This episode I go into Will power again and how it's like a muscle. Train it!

I go into how.

Things do get easier – create routines!

Keep your eye on the big goal

Gamify it and give yourself points to Treat YoSelf!!

1. Find foods you love that serve you
2. Find activities you love that make you sweat
3. Do these all with people you love

How much more fun are things in life when we do it with others?

Once upon a time the only reason why we:

1. Tried drinking coffee and wanted to like it
2. Tried drinking alcohol and wanted to like it

It was because it was a connection point with other people.

Now it's like, "I want to have a social life, I cannot give up these things!!"

"Or I love food!"

"Or I hate exercise!"

These are just myths, lies and excuses you've told yourself.

Life is long, nothing needs to be given up – especially forever.

I talk about letting go of toxic people, toxic environments, toxic foods.

These will all make you feel so horrible but they will be the last things you want to part with – because they are your comfort.

Make your new comfort you. Make your new comfort feeling good.

Make your new comfort the knowing that you are looking out for number one, not giving into everyone's expectations of you.

Brendan Burchard on freedom:

"People want to know and express themselves fully"

We talk Inner demons & Outer demons.

Focus on: Long term GAINS, Not what you have to give up in the short term.

3 steps to doing things you "hate" but are good for you:

1. Small steps and Consistency
2. Gamify it/Do with friend or coach
3. Visualize and journal creating a clear picture of future

JUST DO IT!