Motherhood is a wild, unique, beautiful journey. In this personal episode I share MY specific experiences about what's been difficult, what's been easier than I thought, and how I'm navigating my body changes after a brutal pregnancy, tough birth, and complicated postpartum journey.

I'm 18 months in at the time of this recording so I'd love to do these episodes every-so-often for the real deal updates and shares.

DISCLAIMER: My experience is only mine. I do not believe I am doing anything more "right" or "wrong" comparitively. There are too many details and factors in life to compare ourselves. Of course many themes are relatable and common, but please know that whatever YOU are experiencing is valid.

And to all the parents out there -- YOU'RE KILLING IT. YOU GOT THIS. SALUTE

RESOURCES:

• SLEEP CONSULTANT: Tiffany Lebano, RN | Instagram: @themamacoach.tiffanylebano
• BREASTFEEDING: Le Leche League |

Welcome to a special episode of Mind & Muscle, where I'm bursting with excitement to share the ins and outs of my beloved program, Hypefit Method. This isn't just any fitness program; it has my heart, soul, and expertise poured into every aspect, and I can't wait to tell you all about it!

In this episode, I'm pulling back the curtain and giving you an exclusive look into what makes Hypefit Method truly special. From its inception to its evolution, the changes and adaptations I've made along the way, and the current structure that forms its foundation.

Going virtual with my personal training was a decision fraught with fear and uncertainty, but I took the leap, and it's been a decision I've never regretted.

ALSO -- I cannot express enough how much I adore this program for the incredible women it has brought into my life. Every client I meet through this experience embodies qualities that inspire me – they're hard-working, exceptional communicators, and ready to elevate their game to new heights. It's the perfect recipe for success, and I'm endlessly grateful for each and every one of them.

Whether you're a fellow trainer considering the virtual realm or a woman curious about what Hypefit Method entails, this episode is your backstage pass. Get ready for clarity, honesty, and an authentic glimpse into who I am and what drives me.

Join me as we dive deep into where passion meets purpose, empowerment, and endless possibility.

WORK WITH ME:

If you're interested in working with me as an online virtual client inside HFM, let's chat! You can email me at [email protected], book a call here, stalk my IG to catch a vibe @trainwithchelsy, OR visit my website www.chelsybarber.com -- I also do private consulting session with trainers, so if you want to pick my brain more, use the same link as clients to book a call!

Have you ever tried writing "life is beautiful" on a post-it only to never REALLY see it again? It's there, just blending in with your environment and holding zero meaning.

....Just me? (laughs in nervous)

I've done this so many times with different mantras and affirmations on things like mirros, the notes app, my laptop, vision boards, etc.

I WANTED them to work. I loved the idea and it all made sense when it was logically broken down for me.

It wasn't until I started learning and truly believing in the power of words that it all clicked. When words are anchored to certain emotions it impacts our physiology. When words AND physiology work together it impacts the quality of our life -- what kinds of actions we do (or dont) take, the outcomes we get, the patterns we create for ourselves.

Join me in this episode as I breakdown this potent connection between WORDS and PHYSIOLOGY. We'll discuss affirmations and incantations and which of the two holds more power.

AND I go over a few of my favorite research studies:

• Mind Over Milkshakes: Mindsets, Not Just Nutrients, Determine Ghrelin Response by William R. Corbin, Peter Salovoy, Alia J. Crum, Kelly D. Brownell et al.
• Learning One's Genetic Risk Changes Physiology Independent of Actual Genetic Risk by Bradley P. Turnwald, J. Parker Goyer, Danielle Boyes, et. al.
• Mind-set Matters: Exercise and the Placebo Effect by Alia J. Crumb & Ellen J. Langer, Harvard University (free article)

14:20: The start of the Conscious Learning Gap

In todays episode I talk about emotional regulation, specifically HOW to learn to engage with your emotions in a way that creates more flow and freedom in your life. I speak from experience and use what I call "The Conscious Learning Gap" to offer a tangible practice you can start today. By CLOSING this "gap" between your awareness to regulate emotions as they're happening and your actual ability to regulate, you can become a master of your life experience and outcomes. This has been life changing for me and I hope you'll be able to make meaningful changes too!

Nobody wants to feel like it's a threat to their competency if they get something wrong or can't reach a goal or look like they have no idea what they're doing. Nobody. But we need to be able to try things and not get them right on the first try. This is why it's important to set goals and establish the baseline, the EXPECTATION, that PART of achieving these goals is failing along the way, experiencing inconsistencies, not knowing how something works, looking like you have no idea what you're doing,and generally just NOT getting it right on the first try.

This episode dives into the idea that failure or looking like a beginner or having OFF days/weeks/months/ even YEARS in your fitness journey should be "planned", recognizable parts.

If it's inevitable if you intend to commit for life, why not make the inevitable less painful and surprising?

If this episode prompted you to want to get started and take action with your fitness, but you'd like some guidance, my schedule is OPEN for private, virtual 1:1 sessions! Here's the info:

1. Beginners - I'll take you through a movement assessment and offer you insights on your movement patterns, strengths, and weaknesses. I swear these are fun! It's like a horoscope quiz except now you get to learn about your body.
2. Advanced - If you've been working out but want to take your fitness to the next level or get out of a plataeu, I'll offer you advanced cues and insights.
3. Other - Not sure what you need? Have questions you want answered without needing to workout on camera? Just want a workout planned with me there to train and cheer? I've got you :)

Please visit www.chelsybarber.com or Instagram @trainwithchelsy for more information on booking and availability -- spots limited each month!

Join me in this vulnerable conversation about forgiveness and self-responsibility.

This episode is near and dear to me because I have always been attached to my stories of suffering -- the blame game, identifying as a victim, being filled with fear.

I thought the idea of forgiveness was a lie. When I listened to people forgive others for wrong-doings I didn't believe them.

WHO could possibly forgive someone for causing so much PAIN? Why would you let someone off the hook with forgiveness?

My journey learning about forgiveness and reclaiming MY life story hasn't been linear, but it has been profound. I share what I've learned about this topic, what my specific process has looked like, and where I'm currently at.

I hope this resonates, creates deep thought and re-consideration, and offers you the same pace and freedoms I've been able to experience from all this.

So much love,

Chels

We know about menstruation and ovulation. But what about Luteal and Follicular?! And how do these four phases in a single cycle impact exercise, if at all?

• Have you ever blamed or doubted yourself for not being able to show up 100% all the time?
• Have you ever thought, "why cant I be as motivated as everyone else?!"
• Do you feel "crazy" for your inconcsistencies? (I bet they're patterned and directly related to your hormonal shifts).

What if I told you you're NOT alone...

That myself and MANY others are also expriencing fatigue or weakness some weeks, spikes in energy and motivation other weeks, and coasting without much thought on some too.

Join me in this short overview of what the four phases are and what I recommend you do to create more alignment between YOU and your body.

While this is NOT my specialty as a certified personal trainer, it IS something I bring up inside my fitness program with all clients.

I find that giving this cycle syncing summary to my fitness clients creates space for them to be more flexible with their expectations.

GOAL: I loved creating this episode and I want to go deeper! My goal is to find someone who specializes in this exact topic so I can do another episode with that guest. I know it'll be valuable beyond belief. If you know of anyone, let me know!

Language is how we interpret and communicate everything. Every single sensory experience, emotion, memory, etc is only shareable and understandable with language. This can be our greatest freedom OR a huge limitation. We can use language to create clarity for ourselves and have honest experiences OR we can use it to manipulate ourselves as well as others around us.

How do YOU want to use language for your life experience?

Consider clarifying questions you can start asking others when you are devoted to understanding them rather than trying to use your own internal systems to fill in the blanks they've created by using verbal fluff.

- Book: Nonviolent Communication by Marshall B Rosenburg

- Podcast: The Witch Trials of J.K. Rowling with Megan Phelps-Roper

Language can and should be ever changing because language is how we are able to express our experiences here and we are continuously evolving and learning as a species. It makes sense then for our language and how we understand to also be evolving and expanding. When people tell us they want to have more language to represent THEIR gender identity, it is very limiting and disempowering to reject that. For all of us as a collective. It limits others and it limits ourselves as a whole. Expansion and options and freedom are VERY much rooted in language and how we express.

Join me in my fitness fantasy world, where we all take the necessary steps toward our goal in a perfect linear way...

In todays episode I talk about the patterns I see as a personal trainer AND experience myself as a fellow imperfect human. I talk about how we tend to be more reactive when it comes to health, rather than preventative or proactive. I map out what being proactive would look like in an ideal journey and how it's actually okay that it ISN'T perfect. No science in here today, we're just having an honet chat!

XOXOX

Is your happiness conditional?

What happens when your partner behaves or communicates differently than how you want them to?

What happens when the weather doesn't go your way?

What happens when you get used to the job you were once so excited and grateful to have?

What happens when the vacation or the concert or the delicious meal is over?

What, realistically, is the probability that the moments in front of you are always going to match what you want?

Join me in answering these questions as I share MY personal journey with control and struggling to find ease with fulfillment. With years of practice (remember- the mind is like a muscle) I've been able to harness the beautiful, freeing gift of surrendering to the moments in front of me and it's something I hope everyone has the opportunity to explore.

If you enjoy this episode, come find me over on IG, send a DM, and let me know

OR

rate & review this pocast so others have a chance to find it. My little one-woman biz always appreciates your support more than you'll ever know!

XOXOX