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Strong Mama's & Macros

Strong Mama's & Macros

By Natalie Guevara
Hosted by Natalie Guevara, certified Macro coach Personal Trainer, Yoga Instructor, founder of Strong Mama's and Macros and creator of Moderation through Macros.
As a mama and fitness professional, I am dedicated to provide knowledge, actionable tips, interviews with industry experts and support through pregnancy, postpartum and beyond.
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Episode 49: Alcohol the most popular macro!

Strong Mama's & Macros

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Episode 65: Either or Thinking
Episode 65 • Either or Thinking Are you thinking about being more active? Why is it so hard to stick to good habits? How can we have the best intentions to become better, and yet still see so little progress which essentially causes us to continuously give up? It can be difficult to build healthy habits and that’s especially true if you want to stick with them for the long term. We now know how important consistency is, but clearly, as humans, we find it difficult to be consistent. It seems most people follow more of a ‘yo-yo’ or on-off approach to their health and fitness. But thankfully, there are few simple ways that you can use to build good habits and break bad ones. Tune into today’s episode as Natalie will be sharing with us some tips that can help you make progress with most of the goals you have for your health, work, and your life. Featured In The Episode: Episode 63: Healthy Habits for the Holidays Stay Connected with Natalie: Website: www.updogwellnessandfitness.com Instagram: @nataliebrookeguevara Facebook: Natalie Guevara & Updog Wellness
16:25
December 6, 2021
64: What you can be doing now for a healthier metabolism...
A quick little pep talk today on what matters now for a more flexible and responsive metabolism. Make sure to register for the FREE 5 Day Nutrition Reset www.updogwellnessandfitness.com/reset. We start MONDAY December 6th!
15:53
November 30, 2021
Episode 63: Healthy Habits for the Holidays
Today I am getting real strategic on how to navigate the holidays in a way that clearly aligns with how you wish to feel, your health, your goals, and ultimately your happiness. I am sharing 5 tips for staying on track this holiday season without restriction or crazy crash diets. Ready for even more? Download my complimentary check-list on how to stay healthy through the holidays. You can grab it HERE
18:53
November 22, 2021
Episode 62: Environment & lifestyle for results.
Your health and wellness are 80% environmental and lifestyle! Let's create conditions for success. www.updogwellnessandfitness.com 
17:44
November 15, 2021
Episode 60: A better night for a better tomorrow!
Wrapping up this 3 part series on routines! Enjoy! www.updogwellnessandfitness.com
12:11
October 27, 2021
Episode 59: Good morning, or a great morning?
All about morning routines! And not in the way you're probably thinking.... www.updogwellnessandfitness.com
21:48
October 4, 2021
Episode 58: Don't Fail because it's Fall
Tools to stay on top of your success all fall long. www.updogwellnessandfitness.com
19:31
September 27, 2021
Episode 57: The most important investment for your health!
Let's chat about the biggest investment you can make for your health and fitness this fall! www.updogwellnessandfitness.com
21:52
September 23, 2021
Episode 56: Unlearning Old Tricks! On stress and emotional eating habits...
Let me know what habits you're trying to break! www.updogwellnessandfitness.com 
16:25
September 16, 2021
Episode 55: Defining your values for success.
Clearly defined values keep you on track and help create a clear foundation for decisions. Join us in the Strong Mama's and Macros Facebook group! www.updogwellnessandfitness.com
18:41
September 8, 2021
Episode 54: Meal Prep Magic
Simplify your meal prep this fall! Here's some of my favorite strategies! www.updogwellnessandfitness.com 
14:19
August 28, 2021
Episode 53: The fastest way to results isn't the hustle and grind...
Let's chat about how to move forward when you're impatient for results!  www.updogwellnessandfitness.com 
12:06
August 23, 2021
Episode 52: The ONE thing to focus on to get results!
Welcome back! We're jumping right in for back to school, back to focus! Here's the ONE thing you can focus on! www.updogwellnessandfitness.com 
16:31
August 18, 2021
Episode 51: Body Positive
Would love to hear your thoughts in the Strong Mama's and Macros Community! Join the free challenge! www.updogwellnessandfitness.com 
18:39
July 12, 2021
Episode 50: Results! How to get them.
This week I am sharing a Facebook live from the Strong Mama's and Macros community all about results! Take a listen and share what you're implementing in the community. www.updogwellnessandfitness.com
29:10
June 21, 2021
Episode 49: Alcohol the most popular macro!
Let's chat about alcohol and how it can be a part of your fat loss journey! www.updogwellnessandfitness.com 
18:43
June 14, 2021
Episode 48: Healthy Summer Tips
Today we're chatting strategy for your healthiest, happiest summer! Share with us in the Strong Mama's and Macros community! www.updogwellnessandfitness.com 
23:11
June 2, 2021
Episode 47: Do fat make you fat? (episode 3 of the macro series!)
HEY! Make sure you're registered for the Macros Made Easy Webinar THURSDAY MAY 27th at 7pm EST! www.updogwellnessandfitness.com/webinar And while you're at it, join us in the Strong Mama's and Macros community on Facebook! 
24:25
May 25, 2021
Episode 46: Carbs, Friends, or Foe?
sign up for the free Macros Made Easy Masterclass! 
19:46
May 24, 2021
Episode 45: Protein, Queen of the Macros!
Today we're chatting about the importance of protein and ways to get a little more in your diet. Checkout www.updogwellnessandfitness.com for more ideas!
22:18
May 14, 2021
Episode 44: Breaking Free
I hope you enjoyed this interview! Grab a copy of the chapter here! As always, would love to hear your thoughts in the Strong Mama's and Macros Community!
28:28
April 13, 2021
Episode 43: Stress and Emotional Eating
You're not alone with your cravings! This weeks episode covers my own journey and real life strategies to deal with stress and emotional eating. Grab the Crush your Cravings guide at www.updogwellnessandfitness.com 
18:22
March 10, 2021
Episode 42: Macros Vs Calories
Replay from the Strong Mama's and Macros Chat! www.updogwellnessandfitness.com 
28:19
March 4, 2021
Episode 41: Why I hired a personal trainer for myself
Join us in the community!  www.updogwellnessandfitness.com
24:27
February 25, 2021
Episode 40: Normalize F**ckin Therapy!
This is an AWESOME CHAT with Alexandra Skinner Walsh. She took time out of her busy therapy practice to chat with me about mental health during pregnancy, postpartum and beyond.  I hope you find some comfort in this episode in knowing that you're not alone and reaching out for support isn't weak, it' really damn strong! www.updogwellnessandfitness.com 
40:44
January 27, 2021
Episode 39: Nutrition Q & A
A replay of the Facebook LIVE q&a all about nutrition! www.updogwellnessandfitness.com 
28:03
January 27, 2021
Episode 38: When you're not feeling it....
Me too!  Join the community of other like minded moms! www.updogwellnesandfitnes.com 
12:21
January 21, 2021
Episode 37: Cravings Crusher Part 4
This is the final episode in this mini series! Makes sure you check out all 4! www.updogwellnessandfitnes.com 
10:46
January 19, 2021
Episode 36: STOP, DO this first!
Let us know in the group, what is your action item going to be? www.updogwellnessandfitness.com 
12:26
January 19, 2021
Episode 35: Stress Management
Today I am joined by Alison from Ignite Ur Wellness www.igniteurwellness.com As a cancer survivor, she talks all about her shift into stress management and relief. I'd love to hear what you're going to implement, join the community www.updogwellnessandfitness.com 
35:21
January 19, 2021
Episode 34: Cravings Crusher Part 3
www.updogwellnessandfitness.com for more!
10:02
January 19, 2021
Episode 33: Cravings Crusher Pt 2
Head to the Strong Mama' community for a sample plan and template! www.updogwellnessandfitness.com 
17:02
January 13, 2021
Episode 31: When results are taking forever!
Let's talk about a plan in the Strong Mama's and Macros community! 
17:38
January 11, 2021
Episode 30: Navigating the Dark Years
Today on Episode 30 I chat with Amanda of Neat-Dough. Amanda gets vulnerable with us sharing a little about her 'dark years' and how she got to where she is today. Have a listen and let us know what you think! "My name is Amanda and as a mother of two young kids, I was looking for a screen-free activity that would challenge my own kids’ creativity, give them an outlet for their wild imaginations and encourage their development. The result....Neat-Dough! Each Neat-Dough kit includes homemade play dough and embellishments to create different themed scenes - all packaged in a fun reusable box. The Neat-Dough itself is safe, soft and not as crumbly as other dough you may encounter. Plus, it lasts a really long time! Neat-Dough kits provide hours of fun over and over again." Learn more about Neat-Dough at www.neat-dough.com Join the community! www.updogwellnessandfitness.com 
35:16
January 8, 2021
Episode 29: Accountability and Support
Join the community www.updogwellnessandfitness.com 
19:31
January 8, 2021
Episode 28: Moderation through Macro Nutrients
Super excited to share this content with you guys! Make sure you head over to www.updogwellnessandfitness.com to grab some resources to help you this new year! 
31:26
January 6, 2021
Episode 27: Wellness and Energy
Join the community www.updogwellnessandfitness.com
10:47
January 5, 2021
Episode 26: Hi! I'm your host!
Learn more, www.updogwellnessandfitness.com 
17:25
January 5, 2021
Episode 25: All or Nothing
Join us in the community! www.updogwellnessandfitness.com 
12:20
January 5, 2021
Episode 24: 2020 Reflections
www.updogwellnessandfitness.com 
12:32
December 31, 2020
Episode 23: How to stick those New Years Resolutions
I'd love to hear what yours are!!! www.updogwellnessandfitness.com 
11:08
December 31, 2020
Episode 22: Reverse Dieting
Join the community www.updogwellnessandfitness.com 
20:44
December 31, 2020
Episode 21: Power Words
What's your word for 2021? Join the Strong Mama's and Macros Community and let us know!
17:50
December 29, 2020
Episode 20: Merry Christmas! Let's move some positive energy in!
Join the community!  www.updogwellnessandfitness.com 
10:02
December 26, 2020
Episode 19: Last minute healthy holiday gifts!
Hey! Let us know what you're gifting! Join the community!
09:50
December 24, 2020
Episode 18: Holly Jolly Treats!
Let's talk about how to ENJOY those treats! www.updogwellnessandfitness.com Let's talk about your thoughts in the community! 
12:33
December 22, 2020
Episode 16: Keto? Whole30? IF?
Let's talk about some different diets you may be considering for 2021! Join the community www.updogwellnessandfitness.com 
15:40
December 21, 2020
Episode 15: Gut Health & Resilient Children
Join us today for all things gut health with Jamie of Infinite Me Health! This is a fascinating conversation around gut health and raising strong children. Find out more about Jamie at https://www.infinitemehealth.com/ And make sure you join the Strong Mama's Community and share what you took away! www.updogwellnessandfitness.com 
25:46
December 18, 2020
Episode 11: Why you aren't seeing results...
The is a replay from a Liftmas FB Live in the Strong Mama's and Macros community! Enjoy! 
13:33
December 16, 2020
Episode 10: Health & Habits
Today's episode is all about building healthy habits with Monica of Calibrate your Wellness! www.calibrateyourwellness.com Make sure you share your takeaways in the Strong Mama's & Macros Community! www.updogwellnessandfitness.com
22:22
December 10, 2020
Episode 9: Staying on the Wagon
Join the community! www.updogwellnessandfitness.com 
10:25
December 10, 2020
Episode 8: Healthy Food Swaps
Here's my favorite 'swaps' or additions to your nutrition! Join the community www.updogweelnessandfitness.com
18:34
December 9, 2020
Episode 7: Keeping Food Fresh
Talking about keeping your prepped food fresh, and what I keep in my kitchen for easy meal prep! Join the community, let us know what's working for you! www.updogwellnessandfitness.com 
09:55
December 7, 2020
Episode 6: Sustainable and Satisfying Meal Prep
Today I am chatting with you about meal prep! Grab my free guide for more strategies and tips!  www.updogwellnessandfitness.com/mealprep
11:11
December 6, 2020
Episode 4: Anchor Actions
Join the community! www.updogwellnessandfitness.com 
10:10
December 4, 2020
Episode 5: How to get better sleep with your little one.
Today's interview is with Lauren of Tiny Transitions. Learn more about here and her sleep consulting services at www.tinytransitions.com/lauren
44:51
December 2, 2020
Episode 3: 5 Minute Action
Let's talk about taking 5 minutes to crush those goals!
06:04
December 1, 2020
Episode 2: Defining your why
Today we're talking all about why you want to achieve your goal! Head to www.updogwellnessandfitness.com/5whys to download your guide.
10:29
December 1, 2020
Episode 1: Realistic Goals for Hustlin' Mama's
Today we have a bite sized episode all about setting goals that realistically line up with the season you're in today.
08:26
November 30, 2020