The Strong Moms Fitness Pregnancy and Postpartum Podcast with Daisy Bravo

Got your 6 week clearance to workout? Learn why rushing back into running after baby can lead you injured

TRUTH BOMB!!!
Did you know that a report from the nonprofit group Clean Label Project screened more than 130 protein powders in 2020 and found that many contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants?

Today I am answering the question..


Should I Use Protein Powders When Pregnant or Postpartum?

In this episode, I will be discussing...

1. Are protein powders safe during pregnancy?
2. What are the pros and cons associated with adding protein powder to your pregnancy or breastfeeding nutritional habits?
3. What should I look out for when buying a protein powder when pregnant or lactating?
4. What to look for when purchasing a protein powder that is safe during pregnancy or breastfeeding.

LEARN MORE FROM DAISY @ STRONG MOMS FITNESS:

WEBSITE | INSTAGRAM | FACEBOOK | PINTEREST | YOUTUBE

LINKS MENTIONED IN THIS EPISODE: 

• Join the Facebook Group
• Flat Abs After Baby - 12 Week Program
• Recipe Book - Postpartum Smoothies

Work With Daisy

• Flat Abs After Baby - 12 Week Program
• Fit After Pregnancy Challenge
• Rebuild After Baby: Get back to the gym after baby the right way! 
• Prenatal Power: Fit Pregnancy Program
• Time Crunch 5-Minute Workouts

Check out www.FlatAbsAfterBaby.com


So I usually like to keep around protein powder that is super easy and,  green powder, so that I know that at least I'm getting some extra nutrients in there. I always liked to have some yogurt laying around so that I can make a yogurt parfait, put some nuts on there. A little bit of cinnamon, put some berries in there and get pretty creative.

And I do that also with oatmeal too. So if I I've got nothing in the house, I always. Little, instant oatmeal packets, I'll throw a little bit of flax seed in there. Hemp seeds, whatever you can go crazy with toppings. I will put it in coconut and just about everything also.

I always like to have a, pre-made like salad in the fridge or some soup in the fridge. And that is super easy. when you're at home just to heat up and go  but when it comes to just snacks that I keep around, I usually have,  a nut mix around apples and peanut butter are also always delicious.

 I have a favorite bar that I like and having a good nutritionally, balanced energy bar is always a must to have around in a bag. It just travels so well. I love to have, fruits.   Like those little oranges, super easy to carry around, I don't like to carry bananas around cause they always have.

Black and disgusting. So I'm not really a travel with a banana type person. Although I have seen on Amazon, there is this little banana carry case to keep your banana from bruising. So, um, I haven't bought one of those yet. Let me know if you have one. I can't imagine like whipping that out,

somewhere, , like a doctor's office  I also like to make on a weekly basis, some chia pudding, which is just some liquid and chia, and it starts to make this like gelatinous little paste and you can add different flavors and things in there. , you can make a chocolatey, you can make it more fruity.

You can make  like peanut colada style, so you can really go crazy with Chico. And then also a nice, quick snack that I use sometimes before workouts for energy is just dates. And I'll put a little bit of coconut oil on the dates and that'll give me some sustainable,  energy for when I do more of a cardio workout.

I love having some veggies and hummus around.  I like making it a mom may ahead of time and then just having it in a little, baggy . So I can just snack on that. It actually takes pretty well. And then I like making sweet potato chips. So I just cut up sweet potatoes.

I put them in my AirFryer and they make amazing little chips. Sometimes I'll put some seasoning on it. Um, all lives are also really good and they do have some olives and different travel packs. These days I've seen sort of like keeping some olives around, And then I like having all the Kado on something like rock crackers or ride toast.

That is something that is like a little mini treat, especially if he put some seasoning on it. It's almost like I'm having a little pile of guacamole, also myself. So those are a couple of ideas and I'd love to hear what your favorite. We're on the go snacks are, um, a couple of other ideas that popped into my mind is I like to make little energy balls.

11 Ways To Cope With Pregnancy, Postpartum, or Life Changes

1. Get out of denial - What is really making you miserable?
2. Realize some times change can be good, it may cause initial stress
3. Find Support system - Friends, Family, Healthcare providers
4. Take care of yourself - Maintain healthy habits
5. Reflect on the positive - What is the good in your life?
6. Pivot if possible - If its not working FIX IT!
7. You Time - Take moments in the day, just for you
8. Ask for help - Take some of the burden off your shoulders
9. Keep some things constant - Date nights or activities you love, don't cut everything out of your life because of change
10. Be honest with yourself about how much you can handle
11. Take action - Start right now and do some of the suggestions above

SHOW NOTES
Today we are talking all about managing Pregnancy & Postpartum Changes and how not to lose your Sh*t When Life Changes

In today’s episode you are going to learn if you lean on positive or negative habits when change has kicked your ass.

You are also going to learn how to take control of change and how to manage life when things go off the hinges.

BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN/DISCOVER/FIND OUT: 

• What you need in order to experience success in your pregnancy and postpartum when life changes
• Why it is important to stand up to change and take control
• Why women have the wrong expectations when it comes to pregnancy and postpartum.
• How you can be that badass woman in the gym and life….if you are pregnant or postpartum

When you finish listening, I'd love to hear your biggest takeaway from today’s episode. Take a screenshot of you listening on your device, share it to your Instagram stories and tag me, @STRONG.MOMS.FITNESS ! 

While you’re there, make sure you follow me on Instagram so you can see behind the scenes of how I help women stay fit and strong during motherhood

Links:

LEARN MORE FROM DAISY @ STRONG MOMS FITNESS:

WEBSITE | INSTAGRAM | FACEBOOK | PINTEREST | YOUTUBE

OTHER LINKS MENTIONED IN THIS EPISODE: 

Daisy’s Links:

• Flat Abs After Baby - Ebook & 12-Week Ab Program
• Fit After Pregnancy Challenge
• Rebuild After Baby: Get back to the gym after baby the right way! 
• Prenatal Power: Fit Pregnancy Program
• Time Crunch 5-Minute Workouts

QUITTER'S DAY PART OF YOUR HOLIDAY TRADITIONS?

One “holiday” you don’t want to celebrate

We’re closing in on a big date … It’s January 19 – aka “quitter’s day.”

The company that runs Strava (a fitness tracking app) says that’s the day by which most people who set New Year fitness and fitness goals end up quitting.

You do NOT have to be one of those people!

In this episode of The Strong Moms Fitness Podcast,  I’m going to talk about the #1 REASON PEOPLE QUIT THEIR GOALS.

It’s because:

They didn’t have a plan for when they slipped up.

And by slip up, I mean when they missed a workout, ate foods they weren’t “supposed to eat,” stayed up too late, or somehow “failed” to follow through with their plan.

Fact: Everyone slips up from time to time! (EVERYONE.)

Knowing ahead of time what to do AFTER it happens goes a long way toward making sure that one slip-up doesn’t turn into two or twenty.

A solid post-slipup plan will help you:
Recognize WHY it happenedRe-evaluate your process to see if it needs to be changedGet back on-plan ASAP

Here’s what I’m talking about:

Let’s say it’s a Thursday night and you’re been doing GREAT all week … but as you are finishing up work for the day, all you want is to get some takeout and veg in front of the TV instead of getting in your workout.

So that’s what you do.

And you feel a little guilt after, right? It’s time to give up!

Wrong!

What if instead, you took a second to figure out WHY you didn’t follow your plan: i.e., “My willpower was low because I had a long, stressful day at work, plus I was tired. I’ve been going hard all week.”

And then once you realized the “why,” you reevaluated. Maybe you need to:Add a rest day to your week,Keep a healthy ready-to-go meal at home, and/orHave a short and fun “off day” workout on standby with your favorite stress-busting exercises.
Then, the next day, it’s time to get back on track, with your contingency plan in place.

Now instead of the guilt, you feel EMPOWERED because you’re bulletproofing your plan.

Your fitness & wellness journey is a PROCESS. What it looks like changes over time with the seasons, your schedule, your life, and your goals.

This is a BIG area we focus on with our moms – because the fact is, these are the moments having a COACH can be make-or-break for your goals!

In fact, it’s one of the main reasons WHY people hire coaches in the first place.

An experienced coach can help you see the bigger picture and come up with solutions to keep you on track and moving FORWARD.

WEBSITE | INSTAGRAM | FACEBOOK | PINTEREST | YOUTUBE

Daisy’s Links:

• Join The Strong Moms Fitness Facebook Group Now!
• Check Out Strong Moms Fitness Programs
• Flat Abs After Baby - Ebook & 12-Week Ab Program
• Fit After Pregnancy Challenge
• Rebuild After Baby: Get back to the gym after baby the right way! 
• Prenatal Power: Fit Pregnancy Program

Today I  am talking all about the Top 9 Reasons why you should not jump into something like running plyometrics, high-intensity training, CrossFit, orange theory after the doctor gives you clearance to work out.

In today’s episode, I am going to share with you why you need to ease and rebuild the foundation of your body, bulletproof, strengthen, and re-establish that mind-body connection you’ve lost.

You are also going to learn what you need to bring to the table so that you can work smarter and not harder and reach those fitness dreams and goals you’ve set for yourself.

BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN/DISCOVER/FIND OUT: 

• What you need in order to experience success in your postpartum workouts
• Why it is important to check your ego at the door and start with a rebuilding phase after baby.
• Why women have the wrong expectations when it comes to postpartum workouts
• How you can be that badass women in the gym….if you are pregnant or postpartum

The Top Nine Reasons Why Returning To Running And High-Intensity Workouts. After Your Doctor Clears You For Exercise After Baby. Can Slow Down Your Weight, Loss  After Baby

1. Diastasis
2. Prolapse
3. Hernia
4. Leakage
5. Ligament Laxity
6. Fatigue & Stress
7. Breathing is out of whack
8. Posture Changes
9. Your Doctors and trainers are clueless

When you finish listening, I'd love to hear your biggest takeaway from today’s episode. Take a screenshot of you listening on your device, share it to your Instagram stories and tag me, @STRONG.MOMS.FITNESS ! 

While you’re there, make sure you follow me on Instagram so you can see behind the scenes of how I help women stay fit and strong during motherhood

Links:

LEARN MORE FROM DAISY @ STRONG MOMS FITNESS:

WEBSITE | INSTAGRAM | FACEBOOK | PINTEREST | YOUTUBE

OTHER LINKS MENTIONED IN THIS EPISODE: 

Daisy’s Links:

• Join The Strong Moms Fitness Facebook Group Now!
• Check Out Strong Moms Fitness Programs
• Flat Abs After Baby - Ebook & 12-Week Ab Program
• Fit After Pregnancy Challenge
• Rebuild After Baby: Get back to the gym after baby the right way! 
• Prenatal Power: Fit Pregnancy Program
  
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Welcome to 2022! 

If you’re not already feeling FIRED UP for SUCCESS … this mini mindset exercise will help you get there. (And if you are, it will take it to the next level!)

Chances are you’ve set quite a few goals in the past. Just the fact that you’re on my email list is a pretty good hint that you’re focused and goal-oriented.

Well today, we’re going to crank that up a bit.

In an exercise is straight out of my 2022 Goal-Getting & Habit Stacking Action Plan (get your copy here:   https://www.dropbox.com/s/slm5ai5u47rpufr/2022%20Goal%20Setting%20Habit%20Stacking%20Ebook.pdf?dl=0

What if this year, we expanded the idea of “goals” into something even BIGGER – a vision of SUCCESS. 

Think about what would make 2022 a successful year for you.

What would you look back on in amazement, pride, and excitement? 

I’m not just talking about health & fitness goals (though those are incredibly important)… 

I’m talking about ALL ASPECTS of your life – career, family, social network, spiritual connection, etc.

What would you look back on and think, “Wow, look at what I did!”?

You know you’re on the right track with your “success vision” when you:

 
1) Feel yourself start to smile and/or 

2) Get some butterflies in your stomach

And here’s where the rubber meets the road….

It’s time to live “AS IF” you’ve already reached that success.

What would your day look like today if you ALREADY achieved that success? 

What daily habits you would have picked up along the way? 

It’s time to start DOING THEM now – to adopt the habits of that future version of yourself. 

This is one of the most sure-fire ways to turn your goals into reality – it helps you learn and build the skills, habits, and mindset that will support your vision of success.

And even more importantly, it helps you create LIFESTYLE change where this “new way of living” becomes almost automatic. 

I'm coming on today with a breakdown of what can be expected for 2022 from Strong Moms Fitness and the Strong Moms Fitness Podcast, because we'll be having a few changes from, 2021 to 2022.

Are you like me and love Crossfit workouts but have found yourself to be pregnant?  I am here to let you know that just because you are pregnant it does not mean that you have to give up the CrossFit workouts you love.

Is CrossFit During Pregnancy Safe?

Things to Remember When Doing CrossFit While Pregnant (or any other workout for that matter)

CrossFit WOD Modifications During Pregnancy

Trimester Considerations

Be sure to always be in control with your workouts and know when to stop.  You want to stay in the workout happy place. 

The easiest way to judge whether you are working out in your happy place are these rules:

• You can carry on a conversation during your workout
• Do not allow the body to overheat
• Don’t fight to keep pushing through the workout
• Stop if you feel any pain
• Calf swelling or pain
• Shortness of breath before you even start your workout
• Dizziness and loss of balance
• A headache
• Chest Pain
• Vaginal bleeding or fluid leakage
• Contractions
• You feel pelvic pain or pressure