Find Your Forma

Friends!! We are so excited to have a very special guest on our show today!! if you are a food LOVAH and enjoy whipping up delicious meals in the kitchen, turn up the volume because today we have our sweet friend Tina Schoenfeldt on FYF. Tina is a lifestyle blogger, content creator, and now cookbook author!! She comes from a lineage rich in culinary and gardening traditions, and her passion for food was ignited early on. Her debut cookbook “Homegrown and Homemade” is a collection of years spent mastering the art of garden-to-table cooking. With this cookbook, She aims to bridge the gap between the joys of gardening and the comfort of homecooked meals, ensuring every reader experiences the magic of creating dishes straight from their gardens. WHERE TO FIND TINA! Website: https://tinaschoenfeldt.com/about-2/ Cookbook: https://www.amazon.com/dp/B0CM5JP2RH/ref=cm_sw_r_as_gl_api_gl_i_SCK1DJN4XET3MPY2MH94?linkCode=ml1&tag=tinaschoenfel-20 Social Media: @Tinaschoenfeldt Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Nat is sharing some key takeaways and valuable resources she has learned during her 2nd trimester as well as some funny stories and REAL feels! Hoping to help anyone who is going through pregnancy and share some insight. LINKS: Blog About Nutrition During Pregnancy https://www.justjessieb.com/2018/11/prenatal-nutrition-q-and-a/ Real Food for Pregnancy Book https://www.amazon.com/Real-Food-Pregnancy-Prenatal-Nutrition/dp/0986295043 Prenatal Yoga Stretches: https://www.youtube.com/watch?v=BpkYg2EclBA&t=599s https://www.youtube.com/watch?v=HzXkMnvqojE https://www.youtube.com/watch?v=VKIGqEEtW4o Pregnancy Weight Gain Breakdown: TOTAL= 25 - 35 lbs (this is generic information and will be different for every individual woman based on their genetic make up, pregnancy, lifestyle and health.) Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

We are answering your most popular questions! Everything from plant-based protein to getting through Thanksgiving, you asked and we’ve got answers. Walking Pad: https://a.co/d/gSStHFC 3FORMA Health and Wellness App: www.3forma.app Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Alright Workout-aholics! Listen up because we have some LIFE CHANGING information for you today. Our good friend Kayla Conway is joining us to chat all about overtraining syndrome and how to recognize & prevent it to enhance your wellness and live pain-free! Kayla is a Doctor of Physical Therapy who works with patients across the country for Sword Health, as well as serving patients in the Charleston area through her own mobile physical therapy company, Pro Active Physical Therapy & Performance. Kayla is passionate about helping you live a pain free life, and goes beyond exercises to help you understand the root cause of your pain and resolve it. As an avid runner, tennis player, and former NCAA Division I volleyball player, Kayla loves working with active populations of all ages through a holistic approach to achieving their health & fitness goals pain-free! Work with Kayla Here: https://www.proactive-physical-therapy.com/ Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Kaitlin is an author, blogger, wife, and homeschooling mother of five kiddos under the age of eight. She has the privilege of helping women navigate the journey of pregnancy and postpartum recovery. She does this by sharing with women the simple science of their amazing bodies so they can then prepare their bodies for pregnancy, birth, and a faster recovery. After tragically losing her best friend to a childbirth-related incident and struggling to find reliable information on her own pregnancy and postpartum journey, she began to explore science-based strategies that support mothers in the perinatal season. The more she read and put into practice throughout her own pregnancies, she realized that moms needed access to this information. As a mother, you have the right to understand these simple strategies so you can prepare for a positive birth experience, recover faster, and stay strong for motherhood and life! You can find Kaitlin at Kaitlinspano.co and Maternal Method on YouTube! Check out her Amazon journals to support pregnancy and postpartum here: ​​https://www.amazon.com/Postpartum-Journal-postpartum-self-care-routine/dp/B0BSJLKG18/ref=sr_1_1?crid=3GPRQT569O47X&keywords=kaitlin+spano+postpartum+journal&qid=1697472646&sprefix=kaitlin+spano+postparurm+jour%2Caps%2C803&sr=8-1 https://www.amazon.com/Daily-Take-Five-Journal-home-school/dp/B0BXND98F9/ref=sr_1_3?crid=3GPRQT569O47X&keywords=kaitlin+spano+postpartum+journal&qid=1697472646&sprefix=kaitlin+spano+postparurm+jour%2Caps%2C803&sr=8-3 Links: Real Food Nutrition for Pregnancy - https://a.co/d/hVSBW8v Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Ladies, we've all been there - that tempting urge to step on the scale each morning, holding our breath for the magical number that will dictate the mood for the rest of the day! But why do we do this to ourselves? Why do we define ourselves based on a specific number? Everyone has their personal reasons and we are NOT here to judge you or tell you to change, but we are here to share some light on a different perspective that has helped each of us and can hopefully help you too! Our goal for this episode stems from our company’s mission at 3FORMA which is - to improve women’s self-esteem. So today we are going to chat about Full disclosure: we are not therapists, we are not making any personal recommendations, nor telling you what to do. We are simply your girlfriends, sharing research, personal stories, and hopefully, a new perspective that could possibly help you show yourself a little more love at the end of the day. RESOURCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4729441/ ​​ https://www.womenshealthmag.com/weight-loss/a19977216/how-much-weight-fluctuation-is-normal/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7192384/ ​​https://www.medicalnewstoday.com/articles/weight-fluctuation#summary Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Today were continuing the convo from last week and chatting all about maintenance calories + how to build muscle. We will be covering Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/ https://www.frontiersin.org/articles/10.3389/fnut.2020.569270/full Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Today we are chatting all about being in a calorie deficit - what it means, what it looks like, how long you should be in a deficit, and how to come out of one! Sources: https://pubmed.ncbi.nlm.nih.gov/11348556/ https://www.medicinenet.com/what_is_the_formula_to_calculate_bmr/article.htm https://pubmed.ncbi.nlm.nih.gov/17995479/ https://pubmed.ncbi.nlm.nih.gov/8968699/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639963/ A review concluded that “diet-induced weight loss results in long-term changes in appetite gut hormones, postulated to favour increased appetite and weight regain” (Lean & Malkova, 2016, p. 622). There are other physiological changes. When food intake was restricted, the resulting loss of body fat was associated with a decrease in the production of body heat and a reduction in metabolic rate (Dulloo & Jacquet, 1998), changes that will facilitate a return to the initial weight. More generally, the perceived reward of food increased following weight loss (Cameron, Goldfield, Cyr, & Doucet, 2008). Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Confidence can be really hard to find…let alone to sell! Today we are chatting with one of our favorites, Liz Holtz. She is the Co-Founder and Creative Director of LiCi Fit, a fitness and lifestyle brand that empowers women to embrace their uniqueness and cultivate self-confidence. Liz started the brand with her best friend Cinee, and without any funding or business experience, and together they grew from their small apartment to a multi-million dollar brand. Before entering the world of fashion, Liz dedicated her adolescent years to training to be a professional dancer. After graduating with a BFA in Dance Performance, Liz was forced to explore new avenues after a career-ending injury. Through her own journey of physical therapy and healing, Liz discovered her passion for fitness and her desire to inspire other women to unleash their confidence through self-improvement. This led her to pursue a career in personal training. After a few years of experience in the fitness space, Liz and Cinee felt that there was something missing in women’s activewear- a fashionable look AND the perfect fit- and so LiCi Fit was born. A fast-growing brand gaining recognition for its high-quality fabric, curve accentuating tailoring, and fierce prints, LiCi has a fan base of celebrities including Kylie Jenner, SZA, Vanessa Hudgens, and Bebe Rexha to name a few. LiCi has also been featured in Forbes “Summer Fun Fashion Trends” List. LiCi’s ability to combine style and functionality has not only garnered recognition and success, but has also created a community and inspired women all over the world to embrace their bodies, stand out, and pursue their dreams with confidence. Where to find her: https://licifit.com/ Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Learn about our favorite ways to stay on track while on vacation or traveling for work! Were sharing ways to prepare for nutrition, workouts you can do anywhere, and the best mindset to keep while you’re away. AND we're giving away tons of free goodies!! Click below for our free Travel Guide and our Snatched and Social Guide for Summer! GUIDES: https://view.flodesk.com/pages/64d6bd548457bad191588eb8https://view.flodesk.com/pages/6476cb358533b6ba4f70a061 RECOMMENDATIONS: https://a.co/d/dVCI1z7https://a.co/d/7AULmpmhttps://a.co/d/bte0WEhhttps://a.co/d/eKaSeRYhttps://a.co/d/03WKchw Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Natalie is sharing everything she has learned within the 1st trimester thus far. She’s talking about mindset, nutrition, exercise, and some tips that have helped her feel her best! BOOKS https://read.amazon.com/kp/embed?asin=B09VL71BZJ&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_YYYJCYMYJF5JJV597R0V&tag=natalieeramo-20https://read.amazon.com/kp/embed?asin=B00AEBEQUK&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_W4SVMF6WPRWF07FCKMNJ&tag=natalieeramo-20https://read.amazon.com/kp/embed?asin=B079H8LL9L&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_VTQ9K5HGX6BXVA04GB9T&tag=natalieeramo-20 PODCASTS https://podcasts.apple.com/us/podcast/everything-to-know-about-being-pregnant-healthy-pregnancy/id1093028505?i=1000556510270https://open.spotify.com/episode/5ECx3VEGsZPCLueuL2ME9V?si=cZ4HXg_OSk-seg2NBlZIRg&nd=1 PUBLISHED JOURNALS & ARTICLES https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period VITAMINS $ SUPPS https://ritual.com/products/essential-prenatal-multivitamin?utm_source=google&utm_medium=cpc&utm_campaign=search_epre_tcpa_core_broad&campaignid=19666575335&adgroupid=151584867008&adid=660591834644&gad=1&gclid=Cj0KCQjwldKmBhCCARIsAP-0rfzy1KqzZV1ovSFdUtg5tbHM3W8bVrrfIBlsnBfJzo6M7iIpW81Qw8QaAhtpEALw_wcBhttps://perelelhealth.com/ Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Today, we are going to get into our thoughts & the stigma around the notorious medical weight loss medications such as Ozempic that are circulating in the media with all the celebrities like Elon Musk & Khloe Kardashian and sooo many more. And there’s a very big chance you know someone taking this medication OR you may even be taking it yourself! So today, we have a VERY special guest who is an expert in medical weight loss to help us understand everything there is to know about this drug, Dr. Brett Zepponi. He went to college at Mississippi College followed by medical school at William Carey University; he did his Residency in family medicine and is board certified in family medicine; he is a member of the American Academy of Family Physicians and an active member of the obesity medicine association. His practice is in the MS delta with a prevalence of higher obesity and diabetes than anywhere in the country. Dr Zepponi is also Lindsey’s brother and together they own an aesthetic & wellness center (Renew Delta) in their hometown of Greenville, MS, with a very big emphasis on medical weight loss management. Dr. Zepponi has an undeniable passion and dedication to the obesity space, and he has done amazing work to change lives within his community. Now we are going to give you the opportunity to hear from him DIRECTLY. Dr. Zepponi is going to dive into: Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

WE ARE PREGNANT!! Tune in to hear all the pregnancy deets, how to keep you energy levels high during pregnancy, exercise + food tips & more! As always, Lindsey & Natalie are keeping things real AF & don’t hold back during this episode so buckle up! SHOW NOTES LINKS: https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm#:~:text=Pregnant%20or%20postpartum%20women%20should,this%20activity%20throughout%20the%20week https://www.acog.org/womens-health/faqs/exercise-during-pregnancy#:~:text=Regular%20exercise%20during%20pregnancy%20benefits,diabetes%2C%20preeclampsia%2C%20and%20cesarean%20birth Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Kaelyn Nicks is the trailblazing and visionary Founder/CEO of JADED CBD, an elevated wellness brand built to improve mental health, defy stigmas, and empower people to feel like their best selves. Prior to JADED, Kaelyn spent nearly a decade in the consumer goods industry, where she skillfully managed dozens of brands and categories exceeding $1B in revenue. As an intentional and upscale brand, JADED has garnered recognition from prestigious publications such as Forbes, Fashionista, and People (to name a few). Entrepreneur Herald deemed Kaelyn one of the "Top 20 Entrepreneurs to Watch in 2023," while Disrupt Magazine celebrated her as one of the "Top 10 Women Disruptors" for her breakthrough work in the provocative cannabis industry. Disclaimer: This information is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Consult your physician or other qualified health care provider before use. Company Website: https://jadedcbd.com/ Discount Code: FORMA15 for 15% off products Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Today we have Dr. Kassie Dewitt!! She is a pelvic floor expert, doctor of occupational therapy, and online course creator of Urine Good Company and is here to discuss your pelvic floor health. Kassie's passion is educating women on bladder and bowel health, incontinence (leaking urine), after-baby recovery, pain with intercourse, and nutrition. Not only is she so brilliant, but she's also hilarious and highly entertaining! We will be chatting about anatomy, what is “normal” and what is considered dysfunctional regarding your pelvic floor. WELCOME KASSIE!!! Follow Dr. Kassie on Instagram and TikTok @dr.kassiedewittotd Link to the masterclass: https://event.webinarjam.com/register/2/07om1ug Link to free guide: https://kassie-dewitt.ck.page/0d210fd84d Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Happy 4th of July America!! Who watched the famous hotdog eating contest? We did, and it sparked ALOT of conversation. Today we're chatting about… Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589306/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317257/ https://www.webmd.com/women/features/stomach-problems https://health.clevelandclinic.org/does-my-stomach-actually-shrink-when-i-lose-weight/ https://africa.businessinsider.com/food/this-is-how-competitive-eater-joey-chestnut-trains-to-eat-more-than-70-hot-dogs-in-10/ngcsqwv Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

You asked and we answered! Tune in as Natalie and Lindsey host a Q&A answering your health and wellness questions. Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

After coming across an online article from EAT THIS NOT THAT with a list of “the 10 unhealthiest foods on the planet” we immediately became inspired to do our own further investigation to dive DEEP into ultra-processed foods in America. From chips to Lean Cuisines, it's concerning to see just how many UNNATURAL ingredients are being added to our food. It's no wonder Americans are experiencing health problems like never before. But there's no need to panic - we can take control of our diets by reading labels and choosing foods with fewer additives and ingredients. After all, when it comes to ingredients for packaged foods, less is more. And today we are going to go into ALL of the details. - sharing information about additives and preservatives within our food - what you should AVOID and red flag ingredients - how to read a food label - the top ultra-processed food brands and healthier alternatives RESOURCES AND LINKS: https://www.ncbi.nlm.nih.gov/books/NBK216659/ https://pubmed.ncbi.nlm.nih.gov/23026007/ https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet#what-have-studies-shown-about-possible-associations-between-specific-artificial-sweeteners-and-cancer-in-people https://www.eatthis.com/unhealthiest-food-brands/ https://www.excli.de/index.php/excli. https://www.youtube.com/watch?v=LZp29Qeu8_U&t=4s Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Introducing 3FORMA!! The health and wellness app helps improve women's self-esteem through 3 main pillars: food, fitness, and focus. It is our blood, sweat, and tears, and we’re excited to share all the details with yall! Visit www.3forma.app to learn more and join now! Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

CLICK HERE for our favorite protein powders we recommend!! We are wrapping up our macro series today and finishing with our personal favorite…..PPPPPROTEIN!! Today we are giving you the surface level info about protein. AND if time allows we will debunk a few popular myths at the end! Buckle up and take notes because this is a good one! Sources: National Academy of Sports Medicine https://www.mdpi.com/2072-6643/8/6/359 https://pubmed.ncbi.nlm.nih.gov/28686536/ https://pubmed.ncbi.nlm.nih.gov/32666115/ https://medlineplus.gov/ency/article/002467.htm#:~:text=You%20need%20protein%20in%20your,%2C%20teens%2C%20and%20pregnant%20women. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941. A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial. Br J Nutr. 2021 Sep 14;126(5):674-684. doi: 10.1017/S0007114520004481. Epub 2020 Nov 11. PMID: 33172506; PMCID: PMC8110608. Claire E Berryman, Harris R Lieberman, Victor L Fulgoni, III, Stefan M Pasiakos, Protein intake trends and conformity with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001–2014, The American Journal of Clinical Nutrition, Volume 108, Issue 2, August 2018, Pages 405–413, https://doi.org/10.1093/ajcn/nqy088 Connect with us: Email us at support@findyourforma.com to tell us what you want to hear next! Join our health and wellness app 3FORMA today at www.3forma.app Download our App here: iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597