On My Own Terms Podcast

This episode emphasizes the importance of allowing mothers to rest, nurtured by the guilt associated with parenting responsibilities. It discusses self-care, setting health goals, understanding nutrition and protein's role, and the significance of sustainable fitness practices for overall wellness.

• Tackling holiday break fatigue as a common challenge
• Overcoming guilt around resting as a mother
• The importance of setting sustainable health goals
• Understanding the essential role of protein in nutrition
• Practical tips for tracking dietary intake
• Emphasizing the benefits of weight training for women
• Choosing enjoyable fitness routines for long-term success
• Utilizing planners for accountability and goal-setting

Resources:
Free TDEE Calculator
90-Day Project Planner Episode
90-Day Project Planner 

Step into a world where planning and organization become your superpowers as we explore a transformative approach tailored specifically for the woman that feels to overwhelmed to know where to start. Imagine a planner that doesn't confine you to the rigid boundaries of a calendar year but adapts to your life, no matter when you start. Developed with insights from mental health professionals and my supportive husband, this episode unpacks the art of breaking down your ambitions into manageable 90-day segments. From organizing your household chaos to embarking on a fitness journey, I promise you'll uncover techniques that can bring clarity and action to your goals. With QR-coded guides and blank monthly calendars, this planner is your versatile companion on the journey to achieving your dreams.

Join me as I share my personal journey and the creation of this planner, born from my own experiences as a military spouse and stay-at-home mom craving more resources and community support. Discover the significance of setting SMART goals and the power of understanding your 'why' with the seven levels of why exercise. Together, we'll navigate the hurdles of goal setting, from holidays to unexpected challenges, with strategic planning techniques. This episode is a heartfelt invitation to moms everywhere to embrace the power of planning and community, reminding you that you're not alone in your aspirations. Whether juggling family, work, or personal growth, this planner—and our community—has your back.

Get your planner today and kick start your year with a winning plan!!

Feeling lost and isolated as a mom? You're definitely not alone. Join me, Ashley, as I share my personal journey through the ups and downs of motherhood and the pivotal moment that led to the rebirth of the One Strong Mother podcast. This episode is a heartfelt invitation to every mom out there, whether you're busy climbing the career ladder, holding down the fort at home, or somewhere in between. Let’s confront our self-doubt and embrace our dreams with open arms. Together, we'll explore the powerful tools and strategies that can help us break free from our funks, focusing on growth, resilience, and the importance of showing up for ourselves and each other.

Celebrate with me as I launch this new chapter of the podcast, where meaningful conversations and authentic connections take center stage. Feel the excitement and joy as I share the insights and actions inspired by this endeavor, and discover how these episodes will be short yet impactful, packed with wisdom and potentially featuring inspiring guests who share our vision. Let’s harness our collective strength, support one another, and navigate this incredible journey of motherhood together. Tune in and be part of a community where every experience is valued, and every triumph is celebrated.

As promised here is the 90-Project Planner.  This is the tool that is slowly pulling myself and others out of our own way by focusing on daily actionable steps that guid them closer to the goal in front of us. 

Ever felt the twinge of loneliness even while being surrounded by your kids? That was a reality for Ashley and I, as we shared our personal stories of missing our loved ones and the unexpected solitude that motherhood can bring. We also celebrated the unique joy and privilege of raising children who crave our presence.

In the wake of intimate moments, have you ever experienced pain that caused you to retreat? We bare our souls on this topic as we unpack the often-ignored issue of painful sex, its effects on relationships, confidence, and how pelvic floor physical therapy can be a game-changer. Emotional connection is key in every relationship, and it's high time we felt comfortable discussing these topics.

Do you know your body well enough? The final thread of our conversation meanders through the complexities of female anatomy, orgasms, and the significant role of communication in achieving sexual satisfaction. We navigate the importance of understanding your body, the right sexual positions, and how not every woman can achieve orgasm from penetration alone. Be sure to share this empowering discussion with other mothers in your circle and remember to subscribe to our podcast. Let's normalize these conversations together!"

P.S...
Don't forget to subscribe here for our monthly give away and to stay up to date about our course that is releasing oh so very soon!!!! 
Until next time ladies!! 

Are you ready to revolutionize the way you think about nutrition, stress management, and achieving a healthy lifestyle? This episode of the One Strong Mother podcast is chock-full of insights that will empower you to take control of your weight loss journey and overall wellbeing.

Initially, we dive into the unusual topic of farm animal nutrition, and surprisingly link it back to our dietary needs as humans. We reveal the significant role of Extension Agencies in guiding farmers on animal diets and how this knowledge can be paralleled in human nutrition. We also shed light on calorie deficits, tearing down the myth that they're all about slashing calories. Instead, we stress the importance of managing your relationship with food and debunk common misconceptions about weight loss, including the often overlooked factor of stress.

Moving forward, we explore the connection between stress, sleep and weight loss, emphasizing the need to manage cortisol levels for sustainable weight loss. We then switch gears to discuss macronutrients, micronutrients, and the concept of reverse dieting as a way to avoid weight loss plateaus. Our conversation also takes a turn towards resistance training and cardio, highlighting how these can aid in calorie consumption. Finally, we wrap up the episode with a set of practical tips to help you maintain a healthy lifestyle while enjoying your food, even when on a calorie deficit.

Ladies and gentlemen, this isn't just your typical chat about nutrition. Join us for an engaging conversation, filled with practical advice, surprising connections, and empowering strategies. Don't miss out!

P.S...
Don't forget to subscribe for a chance to win our monthly giveaway of $115

Fear, self-doubt, and insecurities - daunting specters we've all tangled with at some point. We're no different. But here's the thing - we believe that these emotions, as intense as they are, don't define us. Drawing from our personal experiences, we shed light on how fear can deter us from experiencing something new and why sometimes, we need to override our brains to take the risks that lead to growth. We also discuss pain neuroscience education, taking inspiration from physical therapy sessions. Finally, we underscore the power of storytelling. It's about confronting our fears, rewriting our narratives, and not letting them steal the joy from our lives. After all, life's too short to be anything but happy!

Picture this: You've had a whirlwind of a weekend filled with cross-country meets and trips to the trampoline park - the joyous chaos of motherhood. While sharing our experiences, we delve into the significance of vulnerability and open communication with our children, reinforcing the bond we share. We also throw in a bizarre story about an eight-hour drive to winterize campers. It's all a part of the journey we call life.

Take a leap with us as we pivot into discussing the profound role mindset plays in athletic performance. Ever noticed how the energy in a room can shift your performance? We open up about our experiences, discussing how creating a different narrative for ourselves when we're feeling spent can be rejuvenating. Not stopping there, we talk about the thrills and chills of setting intimidating goals, all to decipher our capabilities better. Amidst everything, we emphasize the pivotal role of communication in fostering growth and development.

P.S.
Dont forget to SUBSCRIBE here to stay up to date on the release of our new course "The One Strong Mother Pelvic Floor Rehab", and enter for a chance to win our monthly $115 give away!!

Welcome to another empowering episode of One Strong Mother, where we dig into the realities of motherhood and the constant battle between the relentless culture of hustle and the necessity of rest. Ever been caught up in the whirlwind of daily chores while yearning for the calm serenity of your grandma's pace of life? We understand that struggle and invite you to join us in a candid conversation about balancing life's demands, tuning out the social media noise, and embracing the wisdom that comes with age.

Pushing through or taking a step back, how do we decide? Let's dive into that conundrum as we converse about the role of physical activities and hormones on our bodies. We share insights on how something as simple as a walk can negate mental and physical exhaustion, and why it's essential to honor your body's uniqueness rather than getting swayed by unsolicited advice. We promise, this chat will empower you to make wiser decisions about your wellbeing.

Finally, we discuss the art of listening to our bodies and the magical concept of D-load weeks. Say goodbye to burnout as we enlighten you about the wonders of rest and the role supplements can play in maintaining your health. So lean back, take a deep breath, and tune in for an engaging episode that will guide you in balancing the hustle with rest. Remember, you're one strong mother, and it's okay to press pause when needed. Until next time, embrace the beautiful chaos of motherhood with us on One Strong Mother.

P.S. 
Don't forget to SUBSCRIBE here to stay up to date on the release of our new course "The One Strong Mother Pelvic Floor Rehab", and also for a chance to win our monthly give away.

Ever had one of those days where you're running from pillar to post, buried under a mountain of tasks? See, my 15-year-old son did too, and a simple conversation with him about laundry got me thinking. It's all about creating systems that optimize our day-to-day lives, making them less about chaos and more about efficiency. We'll journey together through the idea of treating motherhood as a business, and how this unique perspective aids in managing tasks and time.

In the day-to-day realities of managing a household, it's easy to get drowned in larger tasks. But guess what? Breaking them down into smaller, achievable goals makes all the difference. Let's talk about journaling our successes and failures, and how this leads to the creation of a non-negotiable list that keeps us accountable. Prepping the night before, like packing lunches, can be a lifesaver too! We'll explore all these and more and learn how to make our lives a tad bit more manageable.

To round things off, we'll share some exciting news about the launch of One Strong Mother's Pelvic Floor Rehab and Nutrition program. But before that, let's talk about systems and organization, and how these can transform the way we approach motherhood. Remember, creating and maintaining systems isn't just about making life easier, it's about making it more efficient. So, buckle up, share, subscribe and join us on this exciting journey to efficient motherhood! Get ready to revolutionize the way you manage your day-to-day tasks and come out winning.

Thank's for listening and hanging out with your favorite hosts
Ashley Mussyal: Pelvic floor rehab physiologist and sports performance nutritionist
Charlie Sheamansmith:  PT, DPT, Advanced pelvic floor certified

P.S...
Don't forget to SUBSCRIBE to the email list to be entered in to our monthly $115 1St Phorm giveaway. 

I discovered the life-changing impact of proper breathing when I was recovering from major surgery. Trust me, it's more than just in and out - it's a tool that helped me through recovery and the everyday chaos of motherhood. As we navigate this episode, we'll tap into the secrets of diaphragmatic breathing, and how it can help you relax and recontract your pelvic floor muscles. Whether you're a new mom or a seasoned pro, there’s something here for you.

Ever felt overwhelmed amidst the hustle and bustle of motherhood? You are not alone. The trick is right under your nose – it’s breathing. This isn’t any breathing, it’s a cyclical breathing technique that can reset your stress response, help manage pelvic floor issues, and even tackle that persistent low back pain. And to top it all off, stick around till the end to subscribe to our newsletter to be entered in for our monthly giveaway - a $115 gift card 1st Phorm  supplements! Let's embark on this transformative journey together, breathe in the power and exhale the stress.

With love from your favorite host's
Ashley:  pelvic floor rehab physiologist
Charlie:  PT,  DPT, pelvic floor specialist

Click subscribe to enter to win!!