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Momma Fit Podcast Episode #36: Working Your Entire Body As A Whole

We all have a favorite body part to focus on when it comes to working out. For some of us, our legs are easy to strengthen and work, while our arms are difficult to tone and strengthen. On magazine covers we see round, lifted butts and bikini-ready abs. We immediately come to the conclusion then that we need to perform endless amounts of crunches and squats to get those things. There’s no shame in wanting to shape and sculpt a certain way, but when we go overboard on focusing only on a...


Momma Fit Episode #35: Why Quick Fixes Don't Work

I get the instant gratification, and when we make healthy changes to our diet and start a new exercise program, we want to see results. Sooner rather than later, am I right? I get it, and I wished it was that easy! But most of these diets do not work forever. But if you are lucky and learned a way to eat that works for you and it is a lifestyle change....AWESOME!! But some of us go back to the exact same pattern of eating and exercising (or not exercising…) as before (and often times before...


Momma Fit Podcast Episode #34: Sleep, Exercise, and Fitness

When it comes to your health, there are few absolutes. But that’s not the case with sleep and exercise. You need both, period. Sleep is the base on which a healthy mind and body work together. From our immune function to our moods, energy, appetite and dozens of other health variables, if our body is not working with the two variables, it can become unstable and our health suffer. You will learn that every person is different, some people require more sleep than others but we all need just...


Momma Fit Podcast Episode #33: What Your Body Does When You Yo-Yo Diet

Many of us know someone who’s dropped a significant amount of weight, only to gain it back (and sometimes even more) before starting another diet. Maybe you’ve even been that someone...unfortunately, it happens to the best of us. The vicious down-again, up-again pattern–known as weight cycling or yo-yo dieting–can really be demoralizing. If you have ever Yo-Yo dieter, you may have made the decision to crash diet and live off of kale and chicken, stick to 1,000 calories a day, or try one of...


Momma Fit Podcast Episode #32: What Happens To Your Body During Exercise

When you begin to work out, every part of your body works together to make your movements effective—meaning some parts of you will shut down while other parts work harder. A good example is that your heart will begin to beat faster to pump blood to your muscles, while your stomach will slow down because digestion is not the body’s main priority anymore. In addition, your body tries to accomplish three main things: 1. Increase oxygen flow 2. Eliminate metabolic wastes 3. Eliminate heat As a...


Momma Fit Episode #31: Mommy Guilt

Mommy guilt is an equal-opportunity affliction. It can strike whether you’re 20 or 40, stay at home momma or running your own company. This is one thing that you want to check to make sure if it’s keeping you balanced or going to the extremes. Why is there such a thing called MOMMY GUILT? And Why didn’t anyone warn me?? I will say that I have spent a lot of time convincing women that they deserve to feel good about themselves so that they can gain more self-confidence. I look at a mother who...


Momma Fit Podcast Episode #30: Creating Healthy Habits

How do you actually set your goals? Start thinking about the big picture. Changing poor lifestyle habits is rarely easy, especially if they comfort you, as smoking or overeating do for many people. You need a strong vision of what you want to achieve in order to succeed. What you will learn in this episode: 1. How to Commit– Allow yourself three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier...


Momma Fit Podcast Episode #29: Changing Your Mindset Will Change In Your Body

When it comes to getting fit, you're willing to change, right? But the real deal on setting yourself up for success, comes from the mindset you have to change to make your goals a reality. Truth is, it doesn't matter how much you spend on a gym or how good your personal trainer is, it's really all about your behavior. And that's your mind over your body, am I right? For most of us, these “I don’t” statements become patterns of thinking that can be tough to leave behind. And sadly, when our...


Momma Fit Podcast Episode #28: What is Fascia?

If you follow me on any of my social media platforms, you may know I LOVE the Rollga Foam Roller. Since I started using the Rollga, I have educated myself as to WHY we all need to use some sort of myofascial release tools (there are many, by the way!). My favorite so far, is the Rollga and the Helo by Rollga. These two tools have contours to help break up the fascia and releases any tension, pain, and tightness that I feel going on in my body. Now this episode is not all about the Rollga,...


1st Trimester Pregnancy Fitness

Today's episode are dedicated to those that are pregnant or thinking about getting pregnant. Many expecting mom's always question "what can I do while pregnant?" and "what should I not do while being pregnant?" The reality is that the more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labor and get back into shape after birth. That said, don’t overdo it. If you are used to train,...


Momma Fit Podcast Episode #26: What To Eat Pre-and-Post Workout

We all know that what you eat is important. But what about when you eat? Especially if you’re active? You will learn in this episode that there’s no perfect pre-and-post-training feeding regimen for everyone. Remember, that everyone is different, every BODY is different and we all are chasing a different goal. So just remember that we should set our goals to not compare other but that will be eat based on our specific goals. The protein, carbohydrate, fat, and fluid requirements for a 150...


How To Efficiently Work From Home With Kids

If you work from home and your kids stayed home in the summer, you probably had some mixed feelings. You LOVE being around your children – one of the perks of working from home is close proximity to the family – but you probably equally love the office-like silence you were accustomed to throughout the school year. This option of keeping your child home also largely depends on the age of your children. There's a vast difference between working under the same roof with a first grader (that...


Momma Fit Podcast #24: The Non Scale Victories

I'm all about the non-scale victories when it comes mind health and finding the true results from eating healthier--more balanced meals, and working out. While most are concerned with the scale and how many pounds have been lost, because let's be honest, it is something we have always used to gauge our results while dieting in the past. But how I gauge people's results are non-scale victories because they are the keys for motivation and proof of progress. While people's weight loss may...


We All Have a Story

Our lives are stories that we constantly invite others to help us create, share and live. Our story is the meaning of our lives, that makes up experiences that shapes the truths we come to believe. We all have our own journey which lead to many different paths in life, but one thing for sure is that everyone's story is as important as someone else's . There is the need to find the real meaning of life for us all. This journey we call life, we are all it together, for sure, but we go...


Momma Fit Podcast Episode #22: Break Up With Those Bad Habits For Good

We all have a bad habit or two we could stand to lose, but habits are hard to break. Whether your bad habit is procrastinating, over eating, abundance time on social media, or any other one you want to change, here are some tips to help break free of negative behavior patterns. In this episode we will cover: 1. How changing some simple wording will change the way you think about your habit. 2. How to weaken habit, and make positive thoughts become the stronger so you can say goodbye to...


Momma Fit Podcast Episode #21: Reaction to Life Lessons

Have you ever noticed that two people can experience the same event but react in totally different ways? I sure have. And that reaction makes all the difference in the world. In life, attitude is everything; it is what shapes our beliefs and our desires. Harsh times will occur throughout our lives, but it is up to us how we interpret them. We are always in control of our emotions despite any given situation. In this episode I speak about how my past eating disorder was not something anyone...


Momma Fit Poscast Episode #20: How To Train the Right Way For a 5K

When discussing running, one common question I get is “How do you become a runner?” For one, there is no one size fits all runner, you don’t have to have a fast pace to be a runner. If you put the work in and push yourself on a regular basis that is considered harder than your normal walking pace, than you are considered a runner. And don’t let anyone ever tell you otherwise. Here are some Pre-Runner Tips, that you will learn from this episode: 1. Make Sure Your Body Is Ready 2. How To...


Momma Fit Podcast Episode #19: Trust the Process

You all know the quote, "You don’t know what you’ve got until it’s gone," right? You’ve heard the saying, or you have actually said it. It’s easy to take for granted things like the ability to walk, crawl, see, smell, and hear. My husband, Rusty Deters had joined me on this episode because it is super important that you don't rush the process but trust it. We both work in the fitness industry and we wanted to stress the importance of this topic because there are too many people giving up...


Stop Limiting Yourself

We all need exercise to be healthy. Muscles need to break to become strong. Do our hearts and minds also need break to become stronger? When we limit our mind, it limits what we can thrive. We are more than what we think we are. We gain resilience with practice by striving, failing, and getting up again. It’s how we build emotional muscle. Sure you can cry, share your humiliations with a trusted someone, then get back up and take the next step. Being courageous feels scary and good. But...


Momma Fit Podcast Episode #17: 10 Ways Parenting and Being an Entrepreneur Are the Same

When I launched my first business, I thought I was challenging myself in completely new ways. My background as a health educator didn’t prepare me for tasks like drawing up a business plan, building a website, or marketing, blogging, and consulting other businesses. As it turned out, though, an entirely different aspect of my life did prepare me for the experience of raising kids. If you’re a mom or business owner who’s dreamt about starting a new business or vise versa, these 10...


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