The Fit Farming Food Mom

The Fit Farming Food Mom

By Connie, The Fit Farming Food Mom
I started this podcast to be an inspiration to others. I am a mother of two, Certified Nutritionist, ISSA certified personal trainer and a bodybuilding competitor. I work a full time job as a Dental Assistant and I live on a small hobby farm. I’m doing my best to live as healthy as possible even with a few setbacks. I also have Hashimoto’s autoimmune disease. I believe that the first step to healing and repair of our body’s starts with clean food and a great mindset! I hope to bring on valuable people that can help contribute to you cracking your own health code!
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The Fit Farming Food Mom

Energy Drinks, Fat-Burners and Stimulants, Oh My! With Gabrielle Fundaro Phd

The Fit Farming Food Mom

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Gretchen Tseng FNTP - Breast Implant Illness
Today I’m am lucky to have Gretchen Tseng FNTP on the podcast to talk about her journey with breast implant illness. There are more and more women being diagnosed with BII and the numbers continue to climb. Gretchen shares her story today form the symptoms to the ex plant surgery’s and some of the resources she used in her journey. Gretchen can be found in Instagram at fitquest_nutrition and as always I can be found on instagram @conniebegonnie and at www.connienightingale.com
48:43
May 25, 2020
Roxie Beckles - Setting Attainable Time Bound Goals
Today I’m so lucky to have Roxie Beckles on the podcast! Roxie is an IFBB pro body builder and a fitness coach that has in the fitness business since 1997. She works primarily with women and has a wonderful message to share. She enjoys helping women transform their bodies, find their voices, and rewrite their stories, Through a smarter approach to fitness. Roxie can be found at www.roxstarfitness.com
46:05
May 18, 2020
Eric cafferty - Strength Training. When Does Form Matter?
When does form matter? Is progressive overload important? How about intuitive training? HRV tracking? These are all topics discussed in today’s episode with Eric Cafferty. Eric is in the end stages of receiving his masters degree in Human Movement, however his knowledge extends well beyond that. Eric is the owner of the Mecca Gym in Meridan Idaho and they are known for turning out not only people with great physiques, but elite powerlifting and bodybuilding athletes. They are known for their training practices and keeping their athletes healthy. They offer physician supervised personal training and are leading the way developing an elite personal trainer & physician protocol. Today I’m lucky to have Eric on the show to talk about all things training, including “When does form matter?” If you are in the fitness space this is a must listen episode that covers strength training. Eric can be found on: IG: @ericcafferty & @themeccagym FB: Eric Cafferty & The Mecca Gym Website: Themeccagym.com As always I can be found on Instagram @conniebegonnie and at www.connienightingale.com
1:04:54
May 11, 2020
Robert Sikes aka Keto Savage - Keto Contest Prep and Building Muscle in Ketosis
Today I’m lucky to have Robert Sikes on the podcast. Robert is a lifetime natural pro bodybuilder, and the owner of Keto Savage. Robert is living proof that you can build muscle in a state of ketosis. He walks us through what a prep and what a peak week looks like, and how changing to a ketogenic diet help solve a lot of his bodybuilding diet problems. If you’re into fitness this is one you won’t want to miss. You learned that you can have less cravings feel fuller and more satisfied while in contest prep. Robert can be found at ketoSavage.com and on basically every social media platform just Google the word keto Savage and you’ll find him. His website is full of wonderful recipes and information so check it out. As always I can be found on Instagram @conniebegonnie or at www.connienightingale.com I absolutely Love getting feedback on my podcast and would appreciate any messages questions comments or concerns that you have. Thanks for tuning in!
54:20
May 4, 2020
Tim Desmond - Self Compassion and Mindfulness
Who do you want to be? How do you want to live your life? Today I have Tim Desmond on the podcast and he is going to share with us ways to change our thinking. Tim Desmond is a psychotherapist, author, Distinguished Faculty Scholar at Antioch University New England, and student of Zen Master Thich Nhat Hanh. He is the founder of Peer Collective, a new service whose mission is to radically increase access to mental health support through online peer counseling. He is also co-founder of Morning Sun Mindfulness Center where he lives in Alstead, NH, and teaches mindfulness and self-compassion practices audiences around the world. His publications include Self-Compassion in Psychotherapy (W.W.Norton, 2015), The Self-Compassion Skills Workbook (W.W.Norton, 2017), and How to Stay Human in a Fucked Up World (HarperOne, 2019). I love feedback so send me an Email or a DM on instagram @conniebegonnie or find me at www.connienightingale.com
56:05
April 27, 2020
Danielle Hamilton FNTP - Navigating PCOS
Danielle Hamilton is a Functional Nutritional Therapy Practitioner that specializes in blood sugar regulation, hormones and fasting. Dani reversed her own PCOS, Insulin Resistance, seasonal allergies, chronic sinusitis, cystic acne, and asthma with a holistic lifestyle and individualized real food diet plan. Dani teaches her followers how to use diet and lifestyle to assist with the prevention and reversal of chronic disease. She is the host of the Unlock the Sugar Shackles Podcast where she unpacks confusing subjects like blood sugar & hormones in an easy-to-digest manner so listeners can start taking action toward achieving their health goals right away. Dani is also the founder of the #SugarFree30 program which is a 5-part, holistic program that focuses on balancing blood sugar and reversing insulin resistance (which is one of the root causes of PCOS). The program is free to join and information about the program can be found on Dani's website daniellehamiltonhealth.com. As always I can be found on Instagram @conniebegonnie and at www.connienightingale.com
1:01:43
April 20, 2020
Energy Drinks, Fat-Burners and Stimulants, Oh My! With Gabrielle Fundaro Phd
Today I have Dr. Gabrielle Fundaro, CISSN, CHC on the podcast and we talk about stimulants! She combines her knowledge of nutrition and motivational interviewing techniques to facilitate behavior change in clients pursuing healthy lifestyles and performance goals. Dr. Fundaro is a former Assistant Professor of Exercise Science at Georgia Gwinnett College and holds a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech as well as a BS in Exercise, Sport, and Health Education from Radford University. As an ACE-certified Health Coach with both Monash Low-FODMAP and ISSN Sport Nutritionist certifications, Dr. Fundaro provides client-centered telehealth services through her personal coaching and consulting business, Vitamin PhD Nutrition, as well as 1-on-1 e-mail coaching through Renaissance Periodization. She believes in the importance of flexible dietary approaches in addition to regular, enjoyable physical activity and cognitive exercises as part of a sustainable lifestyle free from the chronic dieting mindset. When working with individuals experiencing gastric distress, Dr. Fundaro applies a practical, personalized, and evidence-based approach to modify diet and lifestyle factors which can contribute to improved digestive comfort. She has taught a variety of courses related to nutrition for performance and health, physiology, and macronutrient metabolism. Her motivational interviewing experience stems from years of appreciative advising to help undergraduate students identify their unique strengths and obstacles in the pursuit of their academic goals. In addition to her teaching and mentoring experience, she has enjoyed the opportunity to share evidence-based recommendations in international seminars, podcasts, and contributions to magazines such as Shape, Oxygen, Reader’s Digest, and InStyle. She is currently completing requirements towards the Registered Dietitian credential as a participant in the Individualized Supervised Practice Pathway of the Dietetic Internship Program of the University of Oklahoma Health Sciences Center. In her free time, she enjoys hiking, reading, spending time with her dogs, and training for powerlifting.
53:17
April 13, 2020
The Gut Brain Connection with Dr. Hannah Layden
Today I’m so excited to have Dr. Hannah Layden on the show to talk about the gut brain connection. She is a neurologically based pediatric chiropractor who focuses on children and individuals who struggle with learning, socialization, behavioral and developmental challenges. Along with chiropractic practice, their practice also offers a program called FOCUS. Its a 4 pillar program. Chiropractic and gut health are the first two pillars. They till the soil for healing and growth. Our other 2 pillars further the healing and appropriate development along brain developmental hierarchies. If you are local, our office website www.cdahealth.com and FB www.facebook.com/spoelstrachiro/ If you are not local, check out dramyspoelstra.com and our online program brain-blossom.com. Here is FREE gift https://dramyspoelstra.com/brain-based-concepts-for-parents/?mc_cid=da33000f6c&mc_eid=cdbbeacaf0 As always I can be found on Instagram @conniebegonnie or shoot me an email at thefitfarmingfoodmom@yahoo.com
1:10:45
April 6, 2020
Sorting Through The Nonsense of High Performance Athletic Goals with Pro Athlete Brad Kearns
Today I have a huge treat on the show for you, this guy has amazing insight and wisdom to drop about listening to your body and tuning in to what it’s telling you, not to mention I love his personality and his ability to get real with you in a way that makes you snap to attention like “Man I never thought of it that way!” Today I have Brad Kearns on the podcast. Brad was a professional triathlete for 9 years and won over 30 events world wide, and it still an elite professional speed-golfer that is in the top 20 in the world. He currently holds a Guinness World Record for the fastest single hole of golf ever played! Brad is an author of multiple books and the host of the “Get Over Yourself” podcast that I highly recommend it! His podcast definitely struck some chords with me! He has several cookbooks coming out so look for them on the horizon, I’m definitely going to check them out because it sounds like we have a lot in common especially when it comes to food, but that would be a whole new rabbit hole so we didn’t dive into that on this episode. Anyways , today we dive into some topics that in the athletic world don’t t get enough attention. Is your Type A, all or nothing training hurting you instead of helping? When’s it time to start tuning in to those aches and pains or that little sore throat you get when your putting in your heart and soul to get ready for an event? He talks about that little sore throat and I was like “woah! I have had that!” We talk about sorting through the nonsense of high performance athletic goals and finding what it is that you are truly wanting to get out of your training experiences. Buckle up friends he is gunna rock your world! Here is.... Brad Kearns People can find Brad at bradkearns.com or listen to Get Over Yourself podcast Carnivore listeners can check out his new cookbook Carnivore Cooking For Cool Dudes I as always can be found on Instagram @conniebegonnie or I would Love to hear from you TheFitFarmingFoodMom@yahoo.com
55:02
March 30, 2020
Recognize Your Potential with Dr. Jen Welter, first female NFL football coach
Dr. Jen “Coach” Welter is an amazing example of following your passion. She is also a prime example of what hard work, grit, and determination can get you. “Coach Jen” is most commonly known for being the first female to coach in the NFL where she was an inside linebackers coach in 2015. She has been playing football since college and was the first female to play running back in men’s pro football. She has more accolades than you can count on your fingers in pro football, also her PhD in psychology and most recently released her book “Play Big” Lessons in being limitless from the first woman to coach in the NFL. Jen talks about not giving up on your goals no matter how many people say you can’t do something, and also how it’s diversity that makes us special and it’s also what makes a great team. She also talks about how some days aren’t always easy but sticking with them is where Champions are made. Her words are so inspiring and motivating. Enjoy the show! Jen can be found at JenWelter.com Instagram @ welter47 and on Twitter at jwelter47 and don’t forget to find her book on Amazon “Play Big” As always I can be found on Instagram @conniebegonnie and if you have any thoughts or feedback or ideas on other podcasts I can be reached at TheFitFarmingFoodMom@yahoo.com I would love to hear from you
52:25
March 23, 2020
Myths and misinformation that have been perpetuated by the medical/food industries - Dr. Ken Berry
Today on the podcast I have Ken D Berry, MD. He is a Board-Certified Family Physician practicing in a small town in rural America. After practicing more than a decade, and seeing more than 20,000 patients, Dr. Berry has seen the best and the worst that is American medical practice. This is what prompted him to write the book “Lies My Dr. Told Me” today we talk about what prompted him to change his ways, we talk about his approach to healthcare now that he has learned the power of food, and what he thinks is the “Proper Human Diet” Dr. Berry can be found on Instagram @kendberry.md His website https://www.kendberrymd.com/ And his YouTube Channel https://www.youtube.com/user/KenDBerry and Facebook at https://www.facebook.com/kendberry.md/ As always I can be found on Instagram @conniebegonnie Or shoot me an email I love feedback or I’m happy to answer any questions to the best of my capabilities TheFitFarmingFoodMom@yahoo.com
1:10:23
March 16, 2020
“Eat Densely, Move Intensely” Brian Sanders creator of the Food Lies documentary
Today I’m so excited to have Brian Sanders on the show! He is the filmmaker behind the feature-length documentary Food Lies and host of the Peak Human podcast. He graduated from UCLA with a degree in Mechanical Engineering but then found a passion for health and fitness. Brian is currently working as a Health Coach and is the co-founder of the health, media, and technology company SAPIEN. Brian and I talk about his documentary Food Lies, and we both express our thoughts on what it takes to nourish our bodies. It’s always awesome talking to like-minded people and I love hearing their opinions on things so I will save that for the podcast I hope you have the opportunity to listen! Brian can be found at: Sapien.com Instagram.com/food.lies Please check him out on YouTube @ Food Lies As always I can be found on Instagram @conniebegonnie For inquiries or comments on the show I can be contacted at TheFitFarmingFoodMom.com or TheFitFarmingFoodMom@yahoo.com Please don’t forget to subscribe and leave a review. That’s the easiest way I can keep making sure the podcast is published every week. Thanks for listening!
1:09:32
March 9, 2020
Your “why” doesn’t have to remain the same. It is always making a metamorphosis
Just talking a little bit today about my “Whys” and how I constantly like to revisit them from time to time. I find that finding your Y can be an Intercal part to your journey and it is something that we constantly need to be reevaluating. Any thoughts questions comments are always welcome and the easiest way you can get in touch with me is Instagram at@conniebegonnie
28:04
March 3, 2020
Exploring other options besides the typical “Calorie Counting” with Karen Martel
Today I have on a Karen Martel from Karen Martel Nutrition on the show! Certified Transformational Nutrition Coach and women’s weight loss expert. Founder of the OnTrack women’s transformational weight loss program. Host of the popular women’s health podcast and video cast The Other Side of Weight Loss. As well host of the 2018 Women’s Empowerment Summit. After struggling with her own health issues, Karen was determined to bring her knowledge to others with a bold new approach to women’s health and weight management. Karen's passion lies in helping women breakthrough weight loss resistance and find their personal weight loss code through nutrition, breaking through emotional blocks, hormone optimization, and managing stress. Karen is a health leader and researcher determined to revolutionize nutrition for modern women. Karen has been on several top-rated health podcasts. You can check out some of her past interviews below. Livin la Vida Low Carb with Jimmy Moore Primal Blueprint Keto for Women Women’s Wellness Radio Women’s Empowerment Summit The Low Carb Leader Power The Hustle The Primal Alternative Breaking Up with YoYo Dieting The Awesome Health Podcast Myers Detox True Detox part 1 True Detox part 2 The Wealth Project Thrive Busy Women’s Food and Weight Loss Series Female Health Unlocked The Quest for the Best Health Junkie Master Classhttp://www.healthjunkielive.com/ Connect with Karen Website: https://karenmartel.com Facebook: https://www.facebook.com/karenmartelnutrition/ Instagram: @karenmartelnutrition As always I can be found @conniebegonnie on Instagram and at Connie Nightingale Health and Fitness on Facebook or at https://thefitfarmingfoodmom.issacertifiedtrainer.com
1:09:59
February 24, 2020
“Sometimes in Order To Go Forward You Must Take a Step Back” with Jerry Ward
Today in light of my recent hip surgery, I have someone on the show that is no stranger to injury and has also helped clients through times of injury as well. Jerry Ward is a former national level Bodybuilding competitor, former pro wrestler, former bio-molecular nutrition counselor (DC1 and world sports nutrition) NPC mid Atlantic judge (head judge), he also is a fitness YouTuber and owns Bios3training as well as GIFD Labs. Today we’re going to talk about injury! Jerry can be found at https://bios3training.com and on Instagram @jerrywardii and as always I can be found @conniebegonnie and fitfarmingfoodmom.issacertifiedtrainer.com
56:34
February 19, 2020
Shay Marquetta aka Bikini Buff and Connie Real talk about a contest prep and dysfunctional behaviors
Today I had the pleasure of having my friend and fellow competitor Shay Marquetta join me on the show and we talk all about dysfunctional behaviors that people have especially when it comes to contest prep. We talk about People using contest prep as an “excuse” to diet and also the negative behaviors that can develop after contest. Shay can be found online on Facebook under Shay Marquetta and on Instagram @bikinibuff and as always I can be found @conniebegonnie
1:03:34
February 12, 2020
Hormonal Birth Control, PED’s and The Big Picture to Hormonal Manipulation with Victoria Felkar
Today I have on the show Victoria Felkar. As an interdisciplinary researcher and instructor, she works across the fields of kinesiology, medicine, critical studies and the humanities. She studies health, hormones, and the body, and is currently pursuing a doctorate. Her research explores women's health and female hormone manipulation within sport and medicine. For the past decade, she has also been a practitioner, consultant, author, and educator within the world of strength and fitness. Over the years, she has worked with a wide range of individuals and organizations, including top-level athletes, special populations, health professionals, and strength coaches, and lectured at events worldwide. Her specialties include athlete-centered coaching methods, functional health and performance enhancement education. Today I have the opportunity to talk with Victoria about Hormonal Birth Control, Performance Enhancing Drugs and hormones and I cant be more thrilled to have her on the show today. Victoria can be found online at www.VictoriaFelkar.com and also wanted to include a link to the menstrual cycle diaries that can be found here: Menstrual Cycle Diary — VICTORIA FELKAR Menstrual Cycle Diary — VICTORIA FELKAR As always I can be found on Instagram @conniebegonnie and would love to hear your feedback thoughts and opinions. Enjoy the show!
1:27:54
February 3, 2020
Easy ways to meal prep and portion control
Today I’m going to talk a little bit about easy ways to meal prep and portion control. It’s so much easier to stay on track when you have food waiting for you in your refrigerator. Today I’m going to talk about eating a balanced meal with protein carbohydrates and fat, and also portions. And if you have any questions at all I would love to help you I can be found on Instagram at @conniebegonnie and my website https://thefitfarmingfoodmom.issacertifiedtrainer.com I absolutely love helping people reach their goals and I’m a great problem solver! Do you have an issue or want to find ways to make better choices? I can help!
24:49
January 20, 2020
“ Pour Some Sugar on Me” Everything You Need To Know about Sugar with Dr. Robert Pastore Ph.D. CNS
In today’s episode we talk all about sugar! It’s effects on the liver, insulin, the gut microbiome and so much more! Today’s Guest Dr. Robert Pastore Ph.D completed his graduate education at Eastern Michigan University, majoring in human nutrition with extensive study of biochemistry and genomics, and received the outstanding graduate student award for academic excellence. He holds a PhD from Rutgers University, School of Health Professions in biomedical informatics, nanomedicine and clinical informatics, and received the award of excellence for his outstanding academic performance. He is a Certified Nutrition Specialist (CNS), a member of the American Academy of Neurology, the American Society for Nutrition, the American College of Nutrition, the Honor Society Phi Kappa Phi, and Alpha Chi Chapter of Alpha Epsilon Lambda at Rutgers Biomedical and Health Sciences. Dr. Pastore is also on the Rutgers University School of Health Professions Alumni Association Executive Board. Dr. Pastore has had the distinction of counseling some of the world’s greatest professional athletes and sports teams from the MLB, NFL, NHL and the world of endurance sports. Dr. Pastore consults for professional sports and health care companies. He can be found at www.drrobertpastore.com and on Instagram @drrobertpastore and as always I can be found on Instagram @conniebegonnie and my website https://thefitfarmingfoodmom.issacertifiedtrainer.com
1:33:31
January 13, 2020
Setting Yourself Up for Success with New Years Resolutions
In this episode I talk a little bit about things to avoid when making a New Year’s resolution, and how to set yourself up for success with the goals that you make. I touch on MLM schemes and some different diets and also gym intimidation. I can be found in Instagram @conniebegonnie and my website https://thefitfarmingfoodmom.issacertifiedtrainer.com
39:44
January 5, 2020
Red Flags and Things to Consider When Hiring a Contest Prep Coach with USA Physique
Today I’m excited to bring on the show Chet and Natalie Nichols and they are here to talk with me today about red flags and things to consider when hiring a contest prep coach. Chet is an IFBB Pro, Physique Coach, Prep Coach, NASM Fitness Nutrition Specialist and NPC Regional Judge. Natalie is an IFBB Pro, Physique Coach, Prep Coach, NASM Certified Personal Trainer, and NPC Regional Judge. Both specialize in personalized Online Training with Physique Competitors, Powerlifters and General Fitness Enthusiast. Services include Workout Programming, Nutrition Plans, Contest Prep, Offseason Improvement, Posing, Competition Critique, Weight Loss, Muscle gain, Body Recomposition, etc. All programs are customized and clients are monitored on a weekly and daily basis. Chet and Natalie live in Meridian, ID and trains at The Mecca Gym Twitter: @usaphysique FB: @usaphysique IG: @usaphysique Competitor Guidance FB Group: https://www.facebook.com/groups/teamusaphysique/?ref=share Website: www.teamusaphysique.com
2:02:27
December 23, 2019
Boone Bartlome on his spinal cord injury and the attitude that has helped him achieve his goals
Boone was just a normal high school athlete playing a regular football game when his life changed in the blink of an eye. He was 16 years old and a junior in high school and while playing football he broke c4 and c5 vertebrae in his neck which resulted in a spinal cord injury and left him paralyzed from the neck down. His injury has not stopped Boone from setting goals for himself. He recently just graduated from Boise State, and is improving himself for the better daily. It’s clear, while talking to Boone that his attitude towards life,his positive mindset and his great sense of humor is going to be taking him places! I so enjoyed my talk today on the podcast and I’m sure you will too! If you wanna share in his journey find him on Instagram @boone_bartlome and on Facebook at Boone Bartlome and as always I can be found on Instagram @conniebegonnie enjoy the show!
57:50
December 16, 2019
The GAPS diet, Amy Yardley of Navigate Your Healing and her journey with her autistic son Spencer
AMY Y. IS A WOMAN WHO TRULY WALKS HER TALK. AS A MOTHER OF A CHILD WITH AUTISM, SHE HAS EXPERIENCED LIVING A LIFE IN CRISIS AND WORKING HER WAY THROUGH THAT TO LOVING AND THRIVING IN LIFE. She has helped hundreds of parents through similar challenges and struggles and she has an innate ability to teach and share her expertise in both new and traditional therapeutic modalities. Amy’s quest to understanding her son’s core issues has been one filled with tears of sorrow and tears of joy. Through this, she has created her own community of support and learning – not just for her child but for herself. Amy’s passion is helping people understand the importance of a balanced body and a balanced life and bringing them ideas on how to make that happen. Amy has guest blogged for The Thinking Mom’s Revolution and Fearless Parent and she has authored a chapter in TMR’s soon to be released book on Autism and Puberty. Today Amy talks a little bit about her journey with Spencer her autistic son. The show talks about The gaps diet, the learning curve that came with that and being a parent of an autistic child and what we can do to make small changes in our life that will ultimately lead to better health and well-being. Amy can be found at www.navigateyourhealing.com and on Facebook at navigate your healing. As always I can be found on Instagram @conniebegonnie
1:24:42
December 9, 2019
Introducing Kara Kilian Lazauskas a story about overcoming the odds, eating disorder and self love
Today I’m going to have on the show Kara Kilian Lazauskas. Currently known for her appearance on the Titan games and being an elite athlete with one lung. However that’s not where I know her from. I know of her because of her story, and her openness to share it , good times and bad. This is an awesome story of her journey to self acceptance. She also talks about other current things going on in her life and her research she is doing that is going to be a huge benefit to the fitness industry. Kara is a coach and can be found on IG @kilerk0 and her website is www.karakilian.com she can also be found on Facebook at Kara Kilian Lazauskas
1:04:43
December 2, 2019
Today we chew on some topics about DIGESTION with Kerri Danielson nutritional wellness practitioner
If you could change something in your life that would lower your risk of chronic disease, help you lose weight, and make you feel happier and more energized, would you do it? What were about to talk about today is your DIGESTION. Today I am inviting on the show, Kerri Danielson She is a functional Nutritional Therapy practitioner and a restorative wellness solutions GI practitioner with a passion for helping people restore their gut health. She talks about how our digestion is a north to south process and how it all starts with stress and our eating habits. I am so excited to Have Kerri on the show and I can’t wait to share with you how your digestion can either trigger or Prevent inflammation. We also discuss the topic of leaky gut and ways to mitigate it and start your healing journey. Today we learned about stomach acid do you have enough? Poor nutrition? Stress? We’re going to dive in to all of these topics that affect our digestion! If you like this episode please don’t forget to share it and leave a review! Sharing is caring! Kerrie’s Instagram is @luv2lift7 and her Email is karriedanielson@gmail.com and as always I can be found on Instagram @conniebegonnie
37:13
November 29, 2019
Alyssa Harmon, Exercise Thearapist and an athlete with a story of self acceptance
Alyssa believes, Love can be to anyone and everyone, including yourself. Myself. Self love. Are we more prone to giving love to another or ourself? For me, my goal is to shower others in love, to help them feel needed and important. To show them Gods love. But when did we forget to remember our own souls? Our own bodies? Alyssa’s story, Three years ago I lost a tremendous amount of weight- granted my body adjusted to my activity level of intense running. It was all new. At first I didn’t notice how much of a transformation had been made until I weighed myself on the scale: an unhealthy 104lbs. I had the body I dreamed of. To be “skinny” and to fit into any piece of cute clothing or swimsuit I wanted to. I knew I couldn’t lose anymore weight, so I made sure to replenish myself right after each hard workout with a protein bar and believed this was enough. I even thought sometimes it was “too much “. I let this take over me mentally. It was acceptable. It was the “runner’s” body. I was supposed to look like this. This was the image everyone expected. I even expected it. I began to run faster, run more, becoming obsessed with fast paces, more mileage, and not being mindful of my teammates. But, I began to win, I began to lead my team for every race my junior XC season. This was what I wanted. Fast forward to the present, As a female distance runner it is the “norm” to lose your menstrual cycle. I experienced this for the 3 1/2 years I was a collegiate distance runner. I was aware it wasn’t right, but again I had learned it was common and it was “okay”. To me I didn’t care, I was fine not dealing with Mother Nature every month. Little did I realize that highly restrictive eating, binge eating, pounding my body with miles upon miles, and the loss of a cycle would spiral into the repercussions I now face. I have found I have low levels of SHBG, (sex hormone binding Globulin) a protein whose job is to bind androgen and estrogen together. Because my levels are low, the free testosterone in my body increases: a hormonal imbalance. A reason for levels being low may be due to insulin resistance which is also linked to PCOS(polycystic ovarian syndrome). Symptoms I am experiencing are related to these issues I have developed. Insulin resistance can lead to type 2 diabetes. I have been undergoing blood tests recently and have more to come in the near future. I have had 3 stress fractures including the one I am in the process of healing now in my L5 vertebrae and sacrum. I am only recently accepting these facts about myself. I used to turn my family and friends down each time they mentioned my weight in a negative demeanor. I argued with them and shut down. Unknowingly hurting myself, all because I wanted to look a certain way. I obsessed and became addicted to how I ate and looked. I vividly remember multiple instances where I was alone craving junk food. I ate and ate, felt like shit after, said I’d never do it again because I would gain “30lbs”. I’d do any exercise I could right after to “burn off” any calories I could. But repeatedly it happened. I remember even a few times gagging myself to throw up after eating. I was miserable. This is not how I want to live. I am aware now. I am alive. I am surviving. I have fallen apart at times before, and it is hard not to now. I am overcoming. Eating disorders are REAL. And I am still not finished with this journey. God wants us to be happy in our bodies. They were made in His image. We are on Earth to do His works. We are enough for God our Father. He is guiding me. He can guide you. Find her on Instagram @lyssa.ann and her whole story at https://aharmonblog.wordpress.com/2018/03/01/love/ she is an incredible individual and I’m so excited to have her on the show. Please as always if you like this episode share it with your friends and give it a rating on iTunes! I can be found on Instagram as well @conniebegonnie
34:51
November 25, 2019
My basic thoughts in the morning while I was working out, body image and nothing’s permanent
Totally impromptu episode this morning, as I had my headphones on and I was getting after it in the gym I had some pretty deep thoughts about myself and how I identify as an athlete. Thoughts about how I had gone through such a dark time after the last bodybuilding show I competed in, and how because I was patient with myself things have completely started to turn around. I thought it was pretty deep that we identify ourselves with a stinking trophy, and how are momentarily when I decided I may not get on stage again I felt like everything had been stripped from me, when that was not even close to true! Also how as moms we tend to lose ourselves a little while taking care of everybody else and so we all need to find that release somewhere that can help us be who we really are. Also lots of thoughts about how nothing is permanent! We sometimes tend to get stuck on the small things that drag us into this slump when in reality it’s just a temporary thing that’s going to go away eventually. So we can choose to wallow in self pity... or we can choose to change our attitude about things and tell ourselves nothing is permanent it will change and to keep working towards our goals and our dreams. If I hadn’t of been patient all this time I totally could’ve just stayed in this dark place instead I have encouraged myself every step of the way telling myself things will change by spring I’m going to be a whole different person and etc. and now all of that is starting to manifest! When I look at myself in the mirror I can see how much of a metamorphosis I have gone through mentally and physically and it makes me happy that I stuck with it, even on the really hard days. I hope you enjoy my ramblings on as it is legitimately post workout ramblings... I would love it if you would reach out to me on Instagram with your thoughts @conniebegonnie also please please share my information with all your friends I would love to get it out there that we’re all human and we all have struggles and life is just not perfect and we have to use those imperfections to help ourselves grow. Enjoy the episode.
38:52
November 22, 2019
Eating clean, my take on healthy cooking and making it valuable family time
Today on the show I’m going to talk about ways you can make prepping food fit into your schedule. Also how you can make clean eating work for you. Prepping food actually saves you time! You don’t have to spend time after you have worked all day cooking, you can just come home and have it there waiting! Also so awesome to set a great example for you children and our peers! Mindfulness while eating is also very empowering, make that meal , set the table and enjoy family time! It’s so valuable in so many ways! If I can help please find me on IG @conniebegonnie and I would appreciate if you like and share this episode and please review it on iTunes and Apple podcasts because it will help others find it. Thanks so much for tuning in!
18:34
November 18, 2019
Paleo Diet , Autoimmune freedom and Fitness Tidbits with special guest Janelle Gallo-Riegger
In today’s episode I’ll be speaking with Janelle Gallo-Riegger. She is an NASM certified personal trainer and an ISSA certified nutritionist that has been in the fitness industry for 22 years and has been competing in bodybuilding for 19 of those years! She is a state national and world body building champion and a fitness model! This is a great resume’ and she does all of this while dealing with autoimmune disease. She has Hashimotos and PCOS and has found healing through an all Paleo lifestyle. I have just loved following Janelle for the last few years and I can’t wait to hear what we come up with on this episode! She provides coaching for not only fitness competitors but for general health and wellness and has so much to offer if you are starting your health journey. She can be found on instagram and Facebook and is a wealth of knowledge and loves to help people so if you need some advice I would not hesitate to get in touch with her. http://www.janellegallo.com http://www.facebook.com/g-physique http://www.instagram.com/janellegalloriegger If you have any questions about today’s episode I personally can be found on instagram at @conniebegonnie thanks for tuning in!
35:08
November 15, 2019
Setting realistic fitness goals, Social Media sabotage and what is healthy?
Taking a step away from food to talk about what the media, marketing and social media portrays as “Healthy” and things I have learned about myself and what is realistic and what is not. Just making small daily changes. Can grow and manifest into something much bigger. Find me on Instagram @conniebegonnie and shoot me a DM I’d love to hear your take!
17:25
November 11, 2019
The “Diet” Box (Why I Don’t Like To Identify Myself as Committed To a Certain “Diet”)
Just a podcast on why I don’t like to identify myself as committed to a certain “diet” I don’t tell people I am Paleo or AIP or vegan or etc. I think as long as we’re doing our best to make good choices about what were eating it doesn’t really matter what diet we adhere to. There are some corporate diets out there that think it’s OK to place people on 1200 cal and I do disagree on that! But if that needs to be the first step in your fitness journey who am I to judge. However, I do think a lot of these corporate plans are setting people up for failure, not sustainable lifetime eating practices. So unless you’re a bodybuilder and contest prep I think 1200 cal should definitely be avoided! Even if you are a bodybuilder, that’s getting pretty low in my opinion trust me,been there, permanently dealing with the metabolic ramifications of that. Although we are all individuals and there’s a lot of factors involved with that! I’m no coach I just know that that’s a pretty low number.... anyway here’s my take on what you can do to make your clean eating journey easier and ways to enjoy your meals without feeling like you’ve been cheated. If you have any questions or would like to add any comments I can be found at @conniebegonnie on instagram
18:25
November 4, 2019
My Baby Steps Into Fitness
Just a quick overview of what got me into fitness and a little bit about my bodybuilding journey. My story that shows that one small improvement can lead to another and eventually end up being one of the greatest improvements you’ve made in your life! You can find me on my Instagram @conniebegonnie
20:23
October 28, 2019
Episode Numero Uno ( what got me started)
I’m so excited to be sharing this podcast with everybody! It is a breakout podcast so I’m sure there’s going to be some tweaks and stuff involved, but I would love to hear from you if you wanted to know how I accomplish things, goals, mindset, anything that you want to know I am open to sharing! So please send me a message! This first episode is a bit of a backstory just to let you know how I got into the clean eating fitness lifestyle! Please like it share it and rate it! I’d like to get it out there so I can try to be an inspiration to others and help them live their best lives and be inspired to achieve their goals! Find me in Instagram @conniebegonnie
10:25
October 27, 2019
Meet Connie the Fit Farming Food Mom
A little about the show!
00:50
October 26, 2019