Send us a text

Better night sleep

We are a society that has become overcommitted and overstimulated, we don't get enough down time or sleep time.  51% of moms are getting less sleep then they need and it is killing us.  We need to take more care of our sleep time.  It is a time for cell renewal and rejuvenation, allows us to manage our stress hormones,  gut health, weight gain, reduces chronic disease development, cognitive functioning and our overall safety.

If you aren't getting enough sleep you are increasing your risk of disease, did you know that one week of poor sleep decreases your immune system function for up to a year.  

So if you are unsure about whether or not you are struggling with sleep, I want you to think about these 3 things.  

Do you have trouble falling or staying asleep more than 3 days a week
Struggle to fall asleep for more than 30 min, or if you wake up in the middle of the night are you up for more than 30 min.
Does this happen for 3 weeks or longer.

Us mama's our hormones will be affected, grehlin will go up which will have you craving more sweet and carbs and leptin will go down which is the hormone that helps you to feel full. (Go deeper in our master class in the membership portal).

5 things to help you get a better night sleep
1. The lighting with electronics and dim the lights in the house
2. create a routine (weekend warriors-you are messing up your sleep clock as it takes 4 days for your body to get back on track).
3. Breathing techniques to really let your body know that it is time to relax and calm down.  
4. Consume alchohol at least 3 hours prior to bed as it will mess up your sleep cycle.  
5. Try to go to bed before 10pm,  2 reasons-your skin senses and processes light so even if you are sleeping your hormones are starting to be affected and for each hour before midnight you go to sleep you can count that as an extra hour of sleep.

If you are struggling to get the mind to stop racing in the evening I recommend Ashwaganda helps to relieve depression, anxiety, and stress to help with this or Melatonin- hormone of darkness doesn't help you to sleep, it just tells your body it's time to sleep

Wishing you a good night's sleep this week and if you are ready to dive in deeper to your personal and family health journey along with understanding and supporting your hormones involved in sleep, you will want to join our Membership program at Form Fit Online.  It is only $25 a month to join and you will have access to our on demand workouts, meal plans, challenges, webinars and master classes, and receive accountability and weekly Q & A opportunities.  Formfitonline.com to learn more or join us in the Form Fit Mom FB Community so that we can get to know you better.

If you like what you hear, please make sure to rate and review us or share us with a friend.  

Membership: Courses - Form Fit (formfitnaples.com)
Form Fit Mom Community- Form Fit Mom (facebook.com)
IG: Raising _HealthyHumans

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit

Send us a text

Movement snack is to cover your right and left nostril over the next few days based on what you are wanting to do with your body.  Speed it up or slow it down.

The Book I was reading is: Breath by James Nestor

You can join our Community on FB: Form Fit Mom Community

You can join our Membership: Form Fit Membership

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit

Send us a text

How to Organize Paperwork at Home Today I am speaking with Tracy Hoth a Certified Life Coach who is also a Professional Organizer with over 13 years of experience.  Today she is not only sharing with us ways to help us organize all of our paperwork but also is going to help us organize throughout the stages of motherhood while also sharing how we can get our children involved in organization.  

 See transcript for more information.

Find Tracy at:
website: Home - Simply Squared Away - Simply Squared Away
FB: (8) Simply Squared Away | Facebook
IG: Life & Organizing Coach (@tracyhoth) • Instagram photos and videos

Free guide: Sales Funnel QSG Videos (simplysquaredaway.com)
Holiday Planning workshop:  Holiday Planning Workshop 2021 (simplysquaredaway.com)

Thank you for taking time out of your day to listen to our podcast.  I hope you found this information valuable and hope that you are able to immediately use some of the information that was provided by Tracy in helping you organize your home.  I did want to let you know that she is going to be offering a Holiday Planning workshop coming up on October 21st  at 12 and 8pm Central time and the link will be in the show notes or you can join us over in our Form Fit Mom Community on Facebook and I will post the link there as well for you.  Hope you have a great week!

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit

Send us a text

You are listening to Episode 23 of raising healthy humans. I am your host Courtney. And today I am interviewing Zoe Hoffman. She owns Hoffman tutoring group, and she is here to share with us how we can help our child navigate the homework situation. Also, in regards to goal setting, and having a growth mindset, I know that this is something that a lot of moms are dealing with right now. And I thought it would be really great to have her on. So I'm excited for you all to listen in. I hope you enjoy it.

Grab the free ebook: How to Master Homework Free Ebook (hoffmantutoringgroup.com)

Instagram: www.instagram.com/hoffman.tutoring.group

Facebook: www.facebook.com/hoffmantutoring

Youtube: https://www.youtube.com/channel/UCP7R2GaDJFBxKBed_GIXQiw

Blog post about growth mindset: https://www.hoffmantutoringgroup.com/single-post/growthmindsetguide

Blog post about dealing with grades: https://www.hoffmantutoringgroup.com/single-post/the-do-s-and-don-ts-of-helping-your-child-raise-their-grades

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit

Send us a text

Exhaling sounds so easy but are you sure you are taking enough of a breath out?  Today we will practice taking deeper breaths out to help cleanse and fill our lungs more fully to help with decreasing anxiety, having better cardiovascular health, decrease blood pressure, help with split abs and incontinence issues as well.

Make sure to join us over in our Form Fit Mom Community on FB for some fun upcoming challenges and so that I can get to know you better!

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit

Send us a text

Episode 22: Helping your Child Navigate Life after High School

Today I am speaking with Stephanie Haynes, Education Coach and Consultant who was written the book College is Not Mandatory which provides parents with the tools they need to introduce and discuss different options so their teens can step confidently into their future after high school.  She provides us moms with teenagers a wealth of information to help support our children in this next phase of life.  Let’s listen in:

She is offering a virtual Launch on Sept 30th in the FB group College is Not Mandatory. 
You can find her on FB, IG, and Twitter as EdCoachStephHaynes

and head to her website www.stephaniehaynes.net for more information and opportunities to work with her.   

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit

Send us a text

If you are drinking smoothie each and every morning and notice that you also deal with morning tension headaches.  I want you to begin to practice adding some nuts to your breakfast on the side to help your jaw work to relieve some of the tension you are dealing with.

Learn more about exercises you can do to help with Jaw tension

Head to Form Fit Mom Community on FB to join the Bootcamp

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit

Send us a text

Right now more than ever, it is important for you to make sure you are building up your Immune system so that if you become sick you will only suffer minor symptoms and recover sooner.  Our body is able to produce its own medicine, and this medicine is custom made just for you.  By eating the right food and exercising you are supporting a healthy endothelium (the lining of the blood vessels), which releases chemical messengers called nitric oxide, and in turn prompts the body to make its own medicine.

So to help our body start making its own medicine we need to make sure to:

• exercise every day-you can go for a walk, do one of my YouTube videos, join one of my fitness classes, or do one of your own workouts
• de-stress-practice breathing exercises, use meditation (I like the free app Insight Timer), 
• hydrate-drink 1/2 your body weight in ounces each day-here's a tip of how I get more water into each day
• sleep-make sure you are getting 7-8 hours of sleep, if this is difficult it is ok to add 20 minute naps into your day to help you get the recommended amount of sleep
• healthy eating-make sure you are getting enough fruits and vegetables into your diet; I try to eat 5-7 servings of fruits and vegetable each day and also take my fruit and veggie capsules to ensure I'm getting the antioxidants that I need.

By practicing these habits on a daily basis you will begin to build your immune system, decrease inflammation, and begin to feel better inside and out.

Build your Immune System with these foods everyday.

Smoothies-make sure to fill them with colorful fruits, veggies, seeds, and healthy fats like nuts, or avocado.

Salads-eat one for lunch or dinner everyday.  Make sure to add some crunch for texture, and again the more colorful you can make it the more antioxidants you are getting.

Spices-play around with spices and herbs for different flavors.  I l
ove adding herbs into my salad and cinammon into my coffee.  Get creative!
​
Salmon-eat wild caught fish at least once a week for those healthy Omegas.

Eating more foods like this every day and less processed foods will allow you to build your Immune system, decrease inflammation in your body and live healthier. 

Join us in our Form Fit Mom Community for our upcoming 5 day challenge.

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit

Send us a text

Standing taller will help you to feel more secure and confident. 

Today our movement snack will provide you with a movement tip to help you notice your posture more throughout the day and a quick fix to help you practice standing taller.

Head to Form Fit Mom Community to see the video that explains this for you.

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit

Send us a text

Ep 20 Moms feeling overwhelm  Today I am speaking with Gina Fontaine, a mother of two, a personal trainer and the author of You are a Supermom.  Today she will be discussing a few things you can do to help with the overwhelm you may be feeling and wants provide you with tips to help you reclaim your superpower and thrive as a mom.  

0:00-Introduction

2:07-What lead you to write “You are a Supermom.”

6:15-What are you doing to help you accept this Supermom role

9:04-Modeling with your children 

10:55-Discussing moms and multitasking

18:00-Helping moms feel empowered to not have to do it all

21:50 How to calm ourselves when things are getting hard

24:00-Finding joy in your workouts

27:00-One minute wellness solutions

29:00-Becoming more present in your every day life

33:00-Shifting your mindset from being a mom is tough

35:57-Moms supporting moms

38:30-Getting over the vision of what life would be like as a mom

40:30-Letting your kids fall

42:30-Slowing down is the new fitness

Thank you for taking time out of the day to listen to our podcast, I hope you enjoyed hearing from Gina about how you can start to thrive as a mom.  Make sure to head to her MomsThriveTribe fb group as she will be hosting a launch party on Sept 21st from 8-10am (MST), you can also find her at her website www.ginafontaine.com and I will make sure to have all the links in our show notes.  

September 21st book will launch on Amazon and Barnes & Nobles 

You Are a Supermom (ginafontaine.com)

 at www.ginafontaine.com

FB group-MomsThriveTribe  to discuss the 5 pillars of well-being

You Tube-GinaFontaine 1 minute wellness solutions

Tiktok-@supermom_book

Thriving Mom’s Academy coming soon, reach out to Gina to find out more

 I also wanted to let you know that if you are a mom who is wanting to begin to start making healthier choices but are not sure where to start or don’t feel like you have the time.  I want to let you know that I offer a 5 day challenge that is free for you to get started on making small changes each day.  It provides you with a quick 5 minute movement or workout routine along with a 5 day meal plan with family friendly meals you all will enjoy.  Just head to formfitnaples.com/fitin5 to sign up. Go out and enjoy your day while practicing small healthy choices that will make lasting changes.

Head to www.movingthroughmidlife. com to learn more

Join our Free FB Community:
Moving through Midlife (Powered by Form Fit) | Facebook


or follow me on IG or Tik Tok
courtney_formfit