Today the ladies are speaking with Chamar Logan, Transformation Coach. We learn about Chamar’s story of life after divorce and how she has managed to transform her life and help other women do the same. She gets into detail on what it’s like to struggle and find your way through that, she offers advice to women on how to navigate their changes in relationships, and how take care of self and find support. CHAMAR’S BIO Chamar Logan is an author, speaker, Transformation Coach, and full time entrepreneur, born and raised in Maryland. She is the Editor in Chief of the Women By Choice blog, as well as a choice coach for the Women By Choice Coaches Council. She has had an essay published, titled “A Letter to My Young Sisters” as well as a #1 new seller e-book called “The Seven Day Slay!” on Amazon and other platforms. Her recent book, The Thirty Day Slay! Was published on October 31, 2017 and is now an international book, selling in the United States, South Africa and the UK. She was featured as one of “10 Winning Women” for Women By Choice Global, along with a full page article as a Winning Woman for Women By Choice.  She was chosen as a featured writer for Brown Girls Who Write. She has been featured and interviewed for several live streams, focused on women’s empowerment and growth. Chamar is also a well traveled motivational speaker and ambassador.  Chamar currently has coaching programs for women starting over from divorce or a tough breakup, as well as women needing personal and professional development. IN THIS EPISODE, WE SPEAK ON…  Who is Chamar Latanja? What is a transformational coach? Practical solutions on how women can navigate changes in relationships. Signs women can recognize when to get out of toxic relationships Advice for women juggling life, relationships and self-care. EPISODE HIGHLIGHTS: QUOTES FROM THE GUEST “I once had someone tell me…you’re supposed to give up your happiness for them — Where is that written?” “I need women not to ignore those gut feelings…we are taught to either write it off or explain it away, Stop explaining it away” EPISODE HIGHLIGHTS: QUOTES FROM THE HOSTS “For our friend…just being there is often times just enough” “A part of me time is being able to set boundaries, and your time for you” Please do us a favor and head on over to iTunes and leave us a rating and review to be featured in upcoming episodes! RESOURCES…  You can connect with Chamar by visiting her website to review her services and offering for women in transition at www.chamarlatanja.com or Instagram @Chamarlatanja Lifesajewel.com Shesawreck.com LET’S STAY CONNECTED  The Official Well Fit Mama Facebook Group where we keep the conversation going in between episodes Instagram Twitter  Want to be the next guest on the podcast? Email us at [email protected]  MORE FROM THE WELL FIT MAMA PODCAST:  Episode 02: Self-Care In Real Life MUSIC: Fresh by MBB https://soundcloud.com/mbbofficial Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 http://creativecommons.org/licenses/by-sa/3.0/ Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c

It’s Fathers Day! On today’s episode we’re giving a shoutout to our husbands and fathers of our children. We tell stories about their reactions to finding out they’d be dads to what they were like in the labor and delivery room. IN THIS EPISODE, WE SPEAK ON…  How we told our partners they were going to be fathers Our men in the labor and delivery room One word to describe the dads as parents A lesson we’ve learned from our fathers Head over to iTunes and leave us a rating and review to be featured in upcoming episodes! RESOURCES Mentioned During the Episode…  Well Fit Mama Runs  LET’S STAY CONNECTED  The Official Well Fit Mama Facebook Group where we keep the conversation going in between episodes Instagram Twitter  Want to be the next guest on the podcast? Email us at [email protected]  MORE FROM THE WELL FIT MAMA PODCAST:  Episode 05: Mom Friends MUSIC: Fresh by MBB https://soundcloud.com/mbbofficial Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 http://creativecommons.org/licenses/by-sa/3.0/ Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c    

Today we are speaking about our mom friends! We get into detail on what it was like for us when we become mothers and relationships changed. We also give tips on where to find mom friends and how to engage with other mommies. Additionally, we talk about how friends weather you’re a mom or not; can be there to support mothers as they transition into motherhood. IN THIS EPISODE, WE SPEAK ON…  The way friendships change after motherhood Online communities Where to find places to connect with moms The importance of mom friends and a mom tribe How friends (mommy or not) can support new moms EPISODE HIGHLIGHTS: QUOTES FROM THE HOSTS “I was in a different space than my friends, they didn’t have the same reality as I had” “As women, we need to be more compassionate to other women” “Becoming a mother is hard, doing it alone is even harder” Please do us a favor and head on over to iTunes and leave us a rating and review to be featured in upcoming episodes! RESOURCES Mentioned During the Episode…  Lifesajewel.com & @lifesajewel  Shesawreck.com & @shesawreck_  Well Fit Mama Runs  Mommy Poppins  The Bump  What to Expect  LET’S STAY CONNECTED  The Official Well Fit Mama Facebook Group where we keep the conversation going in between episodes Instagram Twitter  Want to be the next guest on the podcast? Email us at [email protected]  MORE FROM THE WELL FIT MAMA PODCAST:  Episode 04: Birth Stories & Doulas MUSIC: Fresh by MBB https://soundcloud.com/mbbofficial Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 http://creativecommons.org/licenses/by-sa/3.0/ Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c

Today we are speaking about our own birth stories and experiences as we journeyed into motherhood. We have a lot of fun unpacking our pregnancy cravings, what it was like being young mamas and even what happens to our bodies after babies. After that we sit down with out guest Thamar Innocent from theheavenlynature.com to speak about her motherhood birth experience and get int the work of a full spectrum doula. Thamar gets into detail on what it’s like to be a doula, why she got started in the first place and how we can all be supportive to moms during the birth process. THAMAR BIO Thamar Innocent is a trained Full Spectrum Doula, lactation counselor, and Childbirth educator and her goal is to create a space filled with support, resources, advocacy,  for pregnant women and their families.  Her passion is rooted in a Caribbean culture that prides themselves on caring for the woman from preconception through her transition into motherhood. As a daughter of  Haitian immigrants, she has a heart for the Haitian diaspora community in NYC and works diligently to help those that need her services the most.Thamar feels that her purpose is to support and empower moms to lead a holistic lifestyle that fits them.  She is laser focused on educating women throughout the childbearing year so that they can make informed decisions and have access to resources they might otherwise have not known of. She is also the co-founder of Building The Best Me an initiative rooted in a relentless drive to provide love, support, and community to the modern woman of color.  She lives in NY with her husband and 8-year-old son, loves 90’s R&B and Hip-hop, and mac and cheese! IN THIS EPISODE, WE SPEAK ON…  Autumn & Jewel’s Birth Story from finding out about conception to delivery Those weird pregnancy cravings and things that happen and change after birth GUEST INTERVIEW 57:00 Begins Thamar’s Introduction Thamar’s Birth experience Thamar’s doula work & how we can all support mothers EPISODE HIGHLIGHTS: FROM THE GUEST Can you guess the weirdest pregnancy craving? Jewel and Autumn talk about the fun and funky cravings while pregnant What happens to your body that you don’t expect? Who didn’t find out the gender of their first born? Autumn was in labor for how long? Embarrassing things that happen after birth! EPISODE HIGHLIGHTS: QUOTES FROM THE HOSTS “Its a lot of just being there for the mom and giving them what they want”. “We’re not just there for birth, we are there from the beginning”! Please do us a favor and head on over to iTunes and leave us a rating and review to be featured in upcoming episodes! RESOURCES Mentioned During the Episode…  Follow Thamar on Instagram @theheavenlynature The Heavenly Nature Manhattan Birth  Headspace Doula Match Ancient Song Doula  New York Metro Doula Group Collective  The Doula Project  Mama Glow  Lifesajewel.com Shesawreck.com LET’S STAY CONNECTED  The Official Well Fit Mama Facebook Group where we keep the conversation going in between episodes Instagram Twitter  Want to be the next guest on the podcast? Email us at [email protected]  MORE FROM THE WELL FIT MAMA PODCAST:  Episode 02: Self-Care In Real Life MUSIC: Fresh by MBB https://soundcloud.com/mbbofficial Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 http://creativecommons.org/licenses/by-sa/3.0/ Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c

  Today we (Autumn & Jewel) are speaking with Belraye Osborne from theosbornelove.com In this episode we discuss the definition soul-care and SoulCabulary. Belraye gets into detail on what it’s like to speak to the inner soul and ways in which she is embracing motherhood, wellness and marriage as a life coach. BELRAYE BIO Belraye is a young mom and wife from the heart of Brooklyn. She blogs to change the conversation of what motherhood is as a millennial and what  true success is as an everyday person. Her family business, The Osborne Love houses an initiative called “SoulCabulary”. She aims to define and in some cases redefine what it means to be healthy, as it pertains to the mind,body and soul. “If we only saw souls and not physical bodies, would our definition of beauty change? The beauty of the soul is what makes longevity in a person’s attraction, power and confidence. Not a cute smile! ” Her goal is to bring awareness to the everyday person looking to live a content life through changes of mindset, behavior, and imperfections. Her certification in Coaching has lead her into empowering others to “ Be” the change they want despite their situations and flaws. IN THIS EPISODE, WE SPEAK ON…  Who is Belraye? What is soul-care? How to incorporate self-care /soul-care in a way that is practical for everyday life? Advice for those looking to seek deeper meaning in their soul-care journey. EPISODE HIGHLIGHTS: QUOTES FROM THE GUEST “I wanna go even deeper than getting a mani and pedi or going to the spa. I wanna go into the part that we cannot see”.   “I believe the soul is a middle being, the soul consist of your mind, your will, your intellect and your imagination and also your thoughts and if those things can be broken down you can find out the true experience of person”.  EPISODE HIGHLIGHTS: QUOTES FROM THE HOSTS “We should acknowledge what the experience is like so that we don’t put up a front for other moms for what the experience of motherhood is actually like.” “The journey continues no matter how old they get, you are still learning things about yourself, you’re still learning new things about them” Please do us a favor and head on over to iTunes and leave us a rating and review to be featured in upcoming episodes! RESOURCES…  Follow Belraye on Instagram @belraye and @theobsornelove Headspace.com  Lifesajewel.com Shesawreck.com LET’S STAY CONNECTED  The Official Well Fit Mama Facebook Group where we keep the conversation going in between episodes Instagram Twitter  Want to be the next guest on the podcast? Email us at [email protected]  MORE FROM THE WELL FIT MAMA PODCAST:  Episode 02: Self-Care In Real Life MUSIC: Fresh by MBB https://soundcloud.com/mbbofficial Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 http://creativecommons.org/licenses/by-sa/3.0/ Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c

Today we (Autumn & Jewel) are speaking on self-care! In this episode we discuss our definition of self-care and self-love, we get into detail on what it’s like in real life for us as moms. We go over tips to help you get into the practice and give our Well Fit Mama tip to carry you through your journey of loving on you! Please do us a favor and head on over to iTunes and leave us a rating and review to be featured in upcoming episodes! IN THIS EPISODE, WE SPEAK ON…  The self-care definition How to incorporate self-care in a way that is practical for everyday life Our experiences with managing self-care as moms When we realized there was a need for self-care Tips to get into your self-care practice EPISODE HIGHLIGHTS: QUOTES FROM THE HOSTS “Self-love and self-care is self-navigated which means nobody else should be in the decision making of how you take care of yourself”  “Its not just about making the time, it’s what you’re doing with it”.  RESOURCES…  Seize Your Day Challenge  Pencil Yourself In “20 Days Self-Care Challenge”  Calm App Lifesajewel.com Shesawreck.com LET’S STAY CONNECTED  The Official Well Fit Mama Facebook Group where we keep the conversation going in between episodes Instagram Twitter  Want to be the next guest on the podcast? Email us at [email protected]  MORE FROM THE WELL FIT MAMA PODCAST:  Episode 01: Our Health & Fitness Stories MUSIC: Fresh by MBB https://soundcloud.com/mbbofficial Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 http://creativecommons.org/licenses/by-sa/3.0/ Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c

The Well Fit Mama Podcast can be found on Apple Podcasts, Spotify, Soundcloud & Google Play. Audio is also hosted below and available for download so that you can listen in your car, on the train, or in your office! — Today we (Autumn & Jewel) are speaking on our health and fitness stories. In our first episode we wanted to share with you a little bit about who we are and give you a more in-depth insight on what brought us together and some battles we are both currently facing in our health. Share a little about our support systems, family & fitness. Please do us a favor and head on over to iTunes and leave us a rating and review! IN THIS EPISODE, WE SPEAK ON…  Jewel’s Health Story Autumn’s Health Story Support Systems How our journeys impact our families EPISODE HIGHLIGHTS: QUOTES FROM THE HOSTS “I provided a sense of awareness and civil responsibility for my sons. They acknowledge people around them because they are in tuned with what’s going on and not selfish or self indulged” “Through the journey of self discovery and self love I have been able to teach my children that and to affirm themselves” “(this journey)…taught me how to be more understanding because I’ve had to figure out ways to be creative as a mom. “I am giving them the tools to break generational cycles” “A part of my motherhood journey was just rediscovering who Autumn was outside of being a mom.”  It has challenged me as mom and changed my motherhood but I also feel like it has made me stronger as a mom.  RESOURCES…  Lifesajewel.com  Shesawreck.com Types of Epilepsy & Seizure Disorders in Adults What is IBS? MORE FROM THE WELL FIT MAMA PODCAST:  Trailer Episode 00 MUSIC: Fresh by MBB https://soundcloud.com/mbbofficial Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 http://creativecommons.org/licenses/by-sa/3.0/ Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c

Welcome to The Well Fit Mama Community : S1 Trailer Episode 00 The Well Fit Mama Podcast can be found on Apple Podcasts, Spotify, and Soundcloud & Google Play. Audio is also hosted below and available for download so that you can listen in your car, on the train, or in your office! — Welcome to the Well Fit Mama Podcast. We’re your hosts and community leaders Autumn & Jewel. Whether you follow us on IG or you’re new to our community we are here to share with you our real-life experiences and spark conversation around wellness fitness and motherhood for the millennial woman.  In the episode we introduce you to the podcast, fill you in on what to expect and give you a little insight as to who we are. We want you to feel welcomed into this space, because we’re here for you mama! Whether you’re a mom now or somewhere in between, we can all benefit for the support of another sister. And that’s what the Well-Fit Mama community is all about so follow along with us on our journey as you embark on your own! MUSIC: Fresh by MBB https://soundcloud.com/mbbofficial Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0 http://creativecommons.org/licenses/by-sa/3.0/ Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c Follow us online on Instagram, Facebook, Twitter & Pinterest!