We love a good glute training session in the gym. Why? Not only did we (Haley and Arielle) both lose our glutes after giving birth, but we worked really hard for them before that! 

Listen in this week for why glute training is so important, and what you can do to grow your glutes (without spending hours in the gym, or lots of money on plastic surgery).

If you want to learn more about growing your glutes, or want to chat with Haley or Arielle more about any topics we've covered so far on the podcast, don't hesitate to reach out! 

Find Haley on instagram here: https://www.instagram.com/balanced.living.co/

Find Arielle on Instagram here: https://www.instagram.com/arielle_bloom/

Did you know that In other parts of the world, mothers cosleep with their babies from the day they are born?

Cosleeping is really only stigmatized here in the U.S.

In this week's episode, Arielle and Haley discuss cosleeping: the benefits, how to do it safely, and why even if you don't plan to cosleep you should know about the option for your own growing family. 

Here are some resources mentioned in this week's episode:

Safe Infant Sleep by Dr James KcKenna

La Leche League International

The Big Letdown by Kimberly Sears Allers

Find Arielle on instagram here: https://www.instagram.com/arielle_bloom/

Find Haley on instagram here: https://www.instagram.com/balanced.living.co/

Do you set New Year's Resolutions?

Haley and Arielle don't, but they do something else (they argue even better) instead! 

Listen in on this episode for:

• Baby reflections and updates from Haley
• Setting intentions vs goals at the start of the new year
• Questions to reflect on from the past year
• When to actually set goals for the year
• Treating your family like a small business
• Shirtless Andrew Huberman (you're welcome 😉 )

If you need support in identifying and setting your goals, reach out and let's chat! 

Find Arielle here: https://www.instagram.com/arielle_bloom/

Find Haley here: https://www.instagram.com/balanced.living.co/

Just a few short weeks ago, Haley and her husband JP, welcomed their baby boy into the world! 

Arielle and Haley sit down to chat about Haley's home birth experience, including her very short labor, and Haley shares some of her insights as a first time home birthing mama. 

As always, find us on Instagram:

Find Arielle here: https://www.instagram.com/arielle_bloom/

Find Haley here: https://www.instagram.com/balanced.living.co/

Join the Gym Rats this week as we talk to our guest, Jess McElroy! 

Jess is a Clinical Laboratory Scientist, Nutritional Therapy Practitioner, and Enneagram Coach. In this episode, we dive into what the Enneagram can show us about ourselves, we figure out Arielle's Enneagram, and we talk about how you can get your own Enneagram identified if you're interested! 

Find Jess here:

https://www.instagram.com/healthynumbersnutrition/

https://linktr.ee/stepn2healthy

Join the Gym Rats as we talk about the basic principles of body recomposition!  Use these basic principles in your training and nutrition to achieve the body composition you want. 

Arielle's 12-week Strength/Hypertrophy Program:

https://www.ariellebloom.com/shop/p/powher-physique-1-strength-program-only

Use the code STRONGYEAR24 to get the program for $55 until 1/6/24! 

Other Hypertrophy programs we love:

FLEX:

https://www.th.fit/

Paragon Training Methods:

https://paragontrainingmethods.com/

Join the Gym Rats in discussing why Millenials are obsessed with Minimalism and how it helps your health. The ladies dive into how this translates into the holidays and ways we can utilize love languages, experiences, and practical needs a part of our gift giving strategies. Explore all things personality tests, like aura quizzes, and how that correlates to your organization/pull towards minimalism and ways you can start to incorporate it into your life. 

Mind Body Green Aura Quiz:

https://www.mindbodygreen.com/articles/what-color-is-my-aura-quiz

Mystic Michaela Know your Aura Quiz:

https://knowyouraura.com/aura-quizzes/

Haley's Favorite Holiday Movies:

1. The Night Before
2. The Fatman
3. The Grinch
4. The Family Stone

Arielle's Favorite Holiday Movies:

1. Love Actually
2. The Grinch
3. The Holiday

Find your hosts on social media:

@Arielle_Bloom

www.ariellebloom.com

@balanced.living.co

www.balancedlivingco.com

Join the Gym Rats in discussing how scents effect our health and how we can find healthier alternatives to purchase or to make at home. Ever wondered what ingredients are used to create the fragrance in your perfume, candles, laundry detergent, wall plugins, etc? Well Arielle and Haley break down some of the common materials found in these products, what we know about their manufacturing and their effects on our health. Between carcinogens, allergens, respiratory irritants, and others, learn how you can shop smarter and create delicious holiday scents out of natural ingredients that don't negatively impact your health and positively impact your nose!

Mentioned Resources:

EWG Skin Deep

https://www.ewg.org/skindeep/

ThinkDirty

https://www.thinkdirtyapp.com/

Trash Panda

https://www.trashpandaapp.com/

Home made scents:

https://www.theprairiehomestead.com/2013/06/homemade-air-fresheners.html

Make your own candles:

https://nestingwithgrace.com/easiest-way-to-make-candles-non-toxic/

Find your hosts:

Arielle Bloom

www.ariellebloom.com

@arielle_bloom

Haley Heaton

www.balancedlivingco.com

@balanced.living.co

Join the Gym Rats in a discussion around Osteoporosis and the increased rates we have been seeing over the last decade and a half. Why should we be concerned about Osteoporosis earlier than later, how our food and minerals effect our bones, and the forms of exercise that not only are proven to slow bone loss, but also encourage new bone growth. This post Thanksgiving episode starts off with a little friendly catch up between the Gym Rats on their holidays, their cranberry sauce preferences and childrens toys. Listen in to chat all things bone health with two friends. Please rate and review so we can keep growing our audience and reaching more Gym Rats. Thank you all!

Find your Gym Rats:

Arielle Bloom

www.ariellebloom.com

@arielle_bloom

Haley Heaton

www.balancedlivingco.com

@balanced.living.co

Join the Gym Rats in a fun interview with Rafa Quintero, 2x Olympic Men's 10m platform diver turned mechanical engineer with a passion for his newfound hobby: Crossfit. Explore the background behind this athletes success within his first sport and how he is now utilizing his previously learned skills, mental strategies, and ability to control his fear, to aid him in progressing within the sport of Crossfit. These friends dive into all the fun facts, like what you love and love to hate about Crossfit, biggest challenges as a new crossfit athlete, including some unsoliscitated nutrition advice to this new up and coming competitor. You can follow Rafa's journey on Instagram here: @rafa_quintero

Find your hosts:

Arielle Bloom

www.ariellebloom.com

@arielle_bloom

Haley Heaton

www.balancedlivingco.com

@balanced.living.co