The Non-Diet Mom Show

Today's episode is a message I want EVERY mom to hear (and not just moms).
When I learned this message myself, it was a GAME...CHANGER! I finally felt in control of my life and I have been on a journey of kindness to myself and curiosity of my thoughts ever since.
I start today's episode talking about one of the BIGGEST thoughts most moms have on the daily... "I am overwhelmed".
I can promise you there is NO amount of kid-free time, NO tropical vacation, NO amount of decluttering that will help you feel less overwhelmed than the mindset shift in today's episode.
Take a listen and feel free to reach out!


Nourished Moms, Healthy Kids Program next cohort launches JANUARY 9th, 2022!!
Nourished Moms, Healthy Kids is a 12 week coaching program for moms to transform their mindset around movement, food, and body image. To raise competent eaters and confident children, we have to do the work for ourselves first!
Find Out More Here
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New Years Resolutions (That Don't Suck the Life Out of You!)

The word 'fitness' means anything from health & wellbeing to 'being able to perform a role or task'(Wikipedia), yet when we hear the word, most of us have been conditioned to imagine a thin and toned gym rat who is smiling while doing burpees. Most of us assume if we don't dedicate 3-4 days to working out at the gym, we aren't 'fit'. But what if being 'fit' meant more than physical?

This week I created the Core Values for my business and I wanted to elaborate on why physical fitness is only ONE element to fitness. 

What you will learn from today's episode:
What does fitness mean?
How can you be 'fit' in your 4 bodies?
What creates sustainable motivation?
One easy way to be more present in your body in everyday life.

Core Value #4: Fitness is Holistic. Fitness is about well-being in our 4 bodies: Mental, Emotional, Spiritual and Physical. We believe it is imperative that we learn to trust our innate wisdom and body cues, challenge negative self-talk by choosing curiosity over judgment, and bridge the gap between our inner and outer self to create our most authentic life. Having a healthy relationship with movement means when we take away the guilt and aesthetic pursuits behind moving our bodies, we are better able to connect to ourselves and focus on ways in which exercise enhances and enriches our life (i.e., better sleep, stress reduction, and improved overall sense of well-being). We believe that finding joy in movement is essential, but recognize that not all movement will be easy or comfortable. Self-compassion goes a long way when starting a fitness routine and oftentimes challenging ourselves physically rewards us in other areas of life.

To see all 5 Core Values, please click here


Enjoy the episode!

Music during meditation: 
Ambient Relax Sounds by Zakhar Valaha

In today's episode, Lisa Dahl, of Lisa Dahl Wellness, shares her best tips for meal planning if you have little tummies to feed. Lisa was a caterer and worked in food services for many years and is now an intuitive eating health coach.
Today she shares practical examples and ways for you to use the food in your pantry, plan ahead when making meals, and find foods that everyone in your house can enjoy.
Enjoy the episode!

About Lisa:
Lisa Dahl is a certified Intuitive Eating and Body Image Health Coach at Lisa Dahl Wellness. Through Intuitive Eating, she helps women make peace with their food and body. Lisa teaches women to listen, trust, and respect their body to be happy, healthy, and confident at any size. Lisa offers her premier program Body Peace & Food Freedom. She has certifications in Intuitive Eating, health and wellness coaching, personal training, and group facilitation from Be Body Positive and Gratefulness.org. Lisa’s coaching philosophy is to ditch the diet and to focus on Progress, not Perfection.

Contact Lisa on:
Instagram
Facebook
Website
Lisa's free guide: Mindful Meal Planning
PLANTOEAT Black Friday Deal

Black Friday Sale for the Coach Jo & the Crew Membership is Buy ONE month, Get ONE month free.
Info: Go to www.jolynmartin.ca and click LOGIN. Subscribe to the membership between Friday November 26 and Sunday November 28 midnight to get this deal!

Episode 19
A secondary question to 'can I lose weight with intuitive eating' is sometimes, "Can I change my set point?"
This episode answers:
How do I know if I'm at my set point now,
and
Can I change my set point.

Enjoy the episode.

Research Article mentioned in episode

Check out my Nourished Moms, Healthy Kids Program today.
January 2022 Cohort Applications being accepted now.
CLICK HERE for more information

JOLYNMARTIN.CA
@jolynmartinfitness

On today's episode I answer the question about whether you can lose weight with Intuitive Eating.  Is there a way to eat true to your innate cues while also dialing the scale back a bit?
In order to answer this question, we have to look at our biology and how our bodies are intended to work.
Today's episode is a shallow dive into a deep pool of understanding how our bodies function, so I reference some articles and books that could be helpful if you'd like to explore this topic deeper.
Enjoy the episode!

Research:
The Epidemiology of Overweight & Obesity "many of the leading obesity researchers who have created the official standards for what constitutes ‘overweight’ and ‘obese’ have also received sizable funding from the pharmaceutical and weight-loss industries."
Association for Size Diversity and Health
Health At Every Size Quick Facts
How effective are traditional dietary and exercise interventions for weight loss?
France, Belgium, USA & Japan Study

3 Books I mention:
Intuitive Eating Book by Evelyn Tribole & Elyse Resch
Health at Every Size by Dr. Lindo Bacon
The Beauty Myth by Dr. Naomi Wolf

Check out my Nourished Moms, Healthy Kids Program today.
January 2022 Cohort Applications being accepted now.
CLICK HERE for more information

JOLYNMARTIN.CA
@jolynmartinfitness

Episode 17 - How do I navigate Halloween candy with my kids?

So what do we do now with all this Halloween candy? If you are feeling anxious about having all this candy in the house, or are creating a plan to have it all destroyed as quickly as possible, then this episode is for you. The topic of sweets can be stressful because of the bad rap sugar has in our culture. It's perfectly normal to feel nervous. But the beautiful thing is, we don't have to hold so much control over our children because they are incredibly capable beings at self-regulating sugar intake*. You can have your treat and eat it too!

*this information is based on research for children aged 2+. Prior to age 2 it's important to use your own discretion when introducing sugar.


Research behind today's topic:
Restricting creates a higher desire
Importance of role modeling healthy food behaviours
Parent feeding styles may promote overeating
Ellyn Satter Division of Responsibility


Ready to finally tackle those food rules that are keeping you stuck? Serious about finding movement you enjoy so that you can stop fighting with workout motivation? Check out my Nourished Moms, Healthy Kids Program today. January 2022 Cohort Applications being accepted now. CLICK HERE

JOLYNMARTIN.CA

@jolynmartinfitness

What is the difference between guilt and shame? Why is it important in healing our relationship with our body?
Today on the show I have a very special guest, Vanessa Preston, who is a Mental Health Social Worker and Nutritionist with over 14 years of assessment and therapeutic experience. She specializes in working with people who have experienced trauma and complex trauma. She also provides group programs for women around self-compassion, shame resiliency, body image and intuitive eating.

I'm so excited for you to hear this conversation.

How to connect with Vanessa:
Vanessa's Facebook
Vanessa's Instagram
Vanessa's Website
 
Click Here for a Tapping Practice to relieve anxiety

Ready to finally tackle those food rules that are keeping you stuck? Serious about finding movement you enjoy so that you can stop fighting with workout motivation? Check out my Nourished Moms, Healthy Kids Program today. January 2022 Cohort Applications being accepted now. CLICK HERE

JOLYNMARTIN.CA

@jolynmartinfitness

Today on the show I interview Sabrina Rogers who is a licensed mental health counselor, intuitive eating and body image expert, and recovering perfectionist. After healing her own disordered eating and body image issues, she's helping professional women make the shift to intuitive eating and body acceptance.

Sabrina answers the question of whether emotional eating is right or wrong. She talks about the 3 'S's of Mindful Eating: Slow Down, Use your Senses, and Savor.
If you have found yourself feeling shame or guilt about eating, this episode might be helpful for you.

Here's how you can connect with Sabrina:
 IG @sabrinarogerslmhc
FB @sabrinarogerslmhc
Try out Sabrina's Emotional Eating Quiz
Contact via email: [email protected]





JOLYNMARTIN.CA
@jolynmartinfitness
Find out more about the Nourished Moms, Healthy Kids Program Click Here

This week I was working with a client who is deconstructing her relationship with exercise, and I decided to guide her through a meditation I use in my Nourished Moms, Healthy Kids program. This guided meditation/visualization is intended to help my clients notice any resistance they may have to exercise and also to help them find meaningful reason to incorporate joyful movement into their lives.

I decided to share this guided meditation/visualization on the show for you today.

*Please note, this practice works best if you are in a quiet space with no distraction.

JOLYNMARTIN.CA

@jolynmartinfitness

Find out more about the Nourished Moms, Healthy Kids Program Click Here

As you know by now, as my genetics would have it, I am in a thin body.
What if I told you I had a sore knee, went to a specialist for treatment, and they told me, "sorry, I can't treat your knee until you lose some weight".
You would likely think, "wow... that's silly, you need to see a different specialist."
What if I told you I went to several specialists including my family doctor and my close friends and they all told me to lose weight to heal my knee pain?
It sounds pretty ridiculous now doesn't it? So why would it be any different for someone in a fat body?

Listen in on today's episode as I read an article by Ragen Chastain of Danceswithfat.org and discuss what you can do instead if you are experiencing unethical prescriptions like weight loss for joint pain.

Update on recommended footwear:
After chatting with a chiropodist, I've learned that there are 4 features to look for in a shoe for ultimate support:
1) Should be bendable in toe,
2) 2 Colour Sole (Dual Density)
3) Strong Heel Counter (if you squeeze heel it shouldn't pinch together easily, should be firm)
4) Torsional Rigidity (meaning it doesn't wring out like a wet washcloth, can twist a bit)

A few recommended running/walking shoe brands: Apex, Apis, Asics, Ecco, New Balance, Propet, Saucony (make sure it follows all 4 features), and Paradigm Medical runners.

If you have any questions or would like to chat, you can email me at [email protected] 

Fat People and Our Knees article
Mentioned in article:
Plus Size Knee Pain Solutions: http://cinderernst.com/

Jolyn Martin website: www.jolynmartin.ca
Virtual 1on1 Training
Coach Jo & the Crew Virtual Movement Classes for Women

@jolynmartinfitness