Unstoppable Moms Health & Fitness

Toxic negative self-talk can start as a small trickle and quickly turn into a raging rapid you can't seem to shut up or shut out; berating yourself, instilling self-doubt, and telling yourself you can’t do it. 

Even if your negative self-talk are thoughts you don’t entirely believe to be true, by repeating those thoughts over and over, you will start to believe them. Whether these thoughts are conscious or unconscious, negative thinking makes it very difficult to love and appreciate yourself. This episode covers 7 practices for stopping negative self-talk and shutting up your inner critic. Basically, how to stop being a jerk to yourself. 

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Get clear and focused on where you want to make changes in order to start taking action steps with one simple tool. Learn how to use the Wheel of Life for all areas and create your own personalized wheel. 

Calling out the thinking traps can help you recognize when you're falling into one of these traps or if you have a pattern of doing so. Oftentimes thinking traps aren’t just a one off, we develop these patterns over time in our thoughts and in turn, end up falling deeper and deeper into those traps. 

Wouldn't it be nice to work one day and the retire? Or do one sit up and have a 6-pack? Unfortunately, that's not how it works- it takes practice, patience, work, and learning. It's the same for your health and wellness.  

If you’re wanting to establish healthier habits in your life, or change something, or improve your health in any way but you’re not putting in the effort or taking those first steps no matter how small or slow they may be…well nothing is going to change.

It all starts with that first bit of effort and these weekly goals are a great way to try out different habits, mindfulness, and routines.

Your March goals are...

-waste zero produce (2:25)

-movement bursts (5:15)

-ingredient swap (9 :40)

-move to feel good (12:20)

Does accountability help you stick to goals? Send this episode to someone who can do these goals with you!
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A quick episode for health facts and guidelines you should know (or at least be vaguely familiar with). Now you know I’m a big supporter of finding health that fits your individual lifestyle however, looking at the hard evidence of numbers can be helpful if you’re trying to be healthier or if you’re monitoring your health numbers. 

Blood pressure, cholesterol, diabetes, and BMI numbers, plus exercise and nutrition recommendations are all covered in this episode. 

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There are a LOT of healthy eating myths and claims (just think of all the diets out there) but the 5 myths in this episode focus on our thoughts and mindset when it comes to healthy eating versus the myths the diet industry sells. What we choose to believe about eating healthy can make changes overwhelming with thoughts like Myth #1: You have to eat perfectly.

Spoiler- you don't. 

Listen to this episode for all 5 myths and see how many you might believe when it comes to healthy eating.

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Remember those carefree days before you became a parent when you could just have cereal for dinner and no one complained? Glorious and underappreciated times, weren’t they? Now, not only does dinner come around every single night, so does breakfast, and lunch, not to mention the snacks! It can feel like by the time you get one meal in front of your hungry, tiny humans, you have to start wondering what the heck am I going to make for the next one??

Guest Laura Fuentes is here to take the frazzle and stress out of feeding your family with one of my favorite things; meal planning. She offers expert guidance that actually applies to the average family. We’re not making instagram perfect meals, we’re just getting everyone fed…with some balanced nutrition and without spending our life in the kitchen. 

Laura's tips are actionable and so easy. Whether you’re new to the kitchen, hate cooking, or are a seasoned pro that just wants to feel more organized, trust me, your future self will thank you for listening to this episode.
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February wellness goals are here and they all take minimal to no time. This month we're putting your phone down while eating, speaking positively, getting super small movement, and doing a boob check!

These monthly goals give you a chance to try out different ways you can balance movement and nutrition, and find tips and healthy habits you enjoy.

Your February goals are...

-one meal per day with no digital distractions (1:49)

-speak positive affirmations (3:14)

-10 squats per hour of sitting (5:08)

-breast self-exam (6:21)

Does accountability help you stick to goals? Send this episode to someone who can do these goals with you!
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We all have goals in our life and no matter what they are, if they’re important to you, that’s what matters. But here’s the thing...we often set a goal but then amble our way to it with no clear direction or plan. 

How can you decide and set goals in a way that actually helps you achieve them? Using SMART to set goals is great, but let's take it beyond the basic as I show you some of my favorite goal-setting strategies and tools.
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I knew I had to do this episode when I learned 78% of people drink less than 8 cups of water a day. I don’t want you shriveling up like a dead, dried up sidewalk worm in the middle of summer! 

You know water is not just good for you, it’s essential. You know hydration is important, and you might know a few things water helps your body do, and yet…78% are not getting enough water. So let’s talk about what water does for your body, how much water you should get, and ways to get more water.

If you aren’t getting enough water, or you aren’t sure how much you actually drink...girl, let’s hang out for a little bit on this episode.

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You’ve probably heard me say, “wellness looks different to everyone”, and that is 100% true. But what is ‘wellness’ in the first place, what does it actually mean to ‘be well’?

Weight loss? Eating healthy? Exercising? Nope! None of these equal being truly well. Listen to this episode to discover what is 'wellness', and see is wellness surprisingly lacking in your life or are you actually killing it in the wellness game? 

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December wellness goals! This month we're focusing on breakfast, discovering healthy seasonal recipes, drinking plenty of water, and no longer apologizing for saying 'no'.

These monthly goals give you a chance to try out different ways you can balance movement and nutrition, and find tips and healthy habits you enjoy.

“You’re a superwoman”. This common phrase is constantly said to mothers as a compliment but what does it really mean? You’re a superwoman...because you never say no when asked to do something extra? You’re a superwoman...because your mental load is significantly heavier than that of your husband's? You’re a superwoman...because you mother, work, and care for others nonstop?

In this episode, sophrologist and stress management expert, Dominique Antiglio, discusses the impacts of the superwoman standard women are expected to maintain.

Sophrology is a dynamic form of meditation and Dominique is the world’s leading authority. She's also a best-selling author and founder of BeSophro, a global Sophrology platform.

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Time to get personal in this episode about my wellness journey. From hating my body growing up to extreme stress around food, I certainly faced some twists and turns down my road to finally forming a positive relationship with food and my body. If you've experienced these feelings or still struggle with them today, know that you are not alone.

I lay it all out there in this episode so you can get to know the person behind the voice. 

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In part 2 of the willpower series, I show you how to recognize what gets you off track and how to get back on track. We have all used that term before when we start to drift away from the behavior change we were working towards; “I need to get back on track”, whether it’s with weight loss, consistently working out, etc.

This episode ties together the 6 factors of willpower from part 1 with how we can recognize and change our habits. 

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All things willpower in this two-part episode series. Part 1: What is willpower? It’s not as simple as we think but the good news is once you learn about it, you can make your willpower work for you.

Learn to use the 6 life factors that affect your willpower to support your goals, the 3 types of willpower, and what strengthens and weakens willpower.

Part 2 takes everything from this episode and I show you how to recognize what gets you off track and how to get back on track.

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As the holidays kick off, don't let your wellness take a backseat. Stay mindful and get different tips and ideas with the November wellness goals! These monthly goals give you a chance to try out different ways you can balance movement and nutrition and find tips and healthy habits you enjoy. this month we're talking stress management, fall produce, exercise, and more.

A healthy, functional spine is the unsung hero when it comes to nearly every motion we do in daily life and yet we often give it zero attention until we’re experiencing pain.⁠ The spine is never seen as sexy, it’s never on the cover of magazines blasting “how to get the spine of your dreams”. But this episode brings a little glitz, glam, and attention it with my guest Ashley Patten, founder of Ashley Patten Pilates. 

Ashley shares tips we can all easily incorporate to give more care to our spine in the motions and habits of our daily life and shares a few strengthening exercises.⁠ If you're reading this hunched over like a banana, this episode is for you.

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What are we really thinking when we have the thought around food, “I deserve this”? I deserve this dessert, I deserve this wine or drink, I deserve this food. There are different situations where we can have this thought, but in this episode I talk about the two I hear most often; using food to cover up emotions and as a reward for doing something undesirable earlier (usually restrictive dieting or a strenuous workout).  

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Ooh motivation. It can be elusive, can’t it? Usually you get a big wave and then *poof*, one day it’s suddenly gone. Finding or keeping motivation is one of the top things I'm asked about. If you struggle with motivation when it comes to weight loss, listen to this episode for 7 ways to stay motivated. 

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October wellness goals! This month we're making time for friends, thinking about those delicious, cozy fall beverages...and the nutrition of them, making a Halloween candy plan, and more!

These monthly goals give you a chance to try out different ways you can balance movement and nutrition, and find tips and healthy habits you enjoy.

Are outside influences affecting the choices you make about your health… without you realizing it? From food packaging to social media, we're taking in opinions on what is "healthy" vs not all day long. 

In this episode, we discuss examples of major outside influences and the sneaky ways they can influence our decisions. You might be surprised to realize the impression they’re making on your thoughts and choices. (Spoiler: You'll never grocery shop the same way again.)

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Robot vacuums, grocery delivery, Ubereats, and even telehealth doctors appointments are all time-saving conveniences with the rise of computers and other technologies. While this time saving tech may be a blessing, what are you putting time saved back into? For the large majority, it goes back into sitting in front of screens. 

And our jobs are no exception also becoming increasingly sedentary. The scary truth is, we're moving less and sitting more and this impacts our health way more than we realize. So impactful in fact, that scientists have coined the term "sitting disease", and there is a clear correlation between prolonged sitting and health risks such as cancers, heart disease, and diabetes just to name a few. 

This episode covers what you need to know about sitting, and how to counter these scary effects on your health. No need to start running marathons, you can implement simple, easy ideas to make big changes. 

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September wellness goals! This month's wellness goals include getting movement, figuring out your 'why', and gratitude. Try out these for different ways you can balance fitness and nutrition, and for tips on creating healthy habits you enjoy. 

August wellness goals! These monthly wellness goals includes ideas and tips for fitness, nutrition, and overall health. This month we're talking steps, morning routines, REST, and more. 

These monthly goals give you a chance to try out different ways you can balance movement and nutrition and find tips and healthy habits you enjoy.

Today we're uncovering a mystery. One that can be very frustrating, especially if you're trying to lose weight. Weight fluctuations. What the heck causes weight to fluctuate so much in just 24 hours? Like, what the actual heck? How can you be up 2 pounds in a single day? 

Would you believe me if I said weight fluctuations are a sign of your body functioning properly? You might be a little skeptical but yep, they’re normal. However, even if they’re normal, we can’t help but want answers and there are things you can do to minimize and even predict weight fluctuations.

Tune in to learn what can be the cause of weight fluctuations and how to lessen them. 

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You sit down at a restaurant and scan the menu, your mind picking apart every option and categorizing them; Good. Good. Bad. Good. Bad. Bad. “Salad? Good. Cheeseburger? Bad. Oh if I ask for that without bacon then it can be good. Ugh, I shouldn’t get that but it sounds delicious…I’ll order broccoli as my side instead of fries, that makes it better.”

And on and on the narrative goes until you finally order. If it falls into your idea of ‘good’, maybe it wasn’t what you really wanted and isn’t satisfying. If it’s your idea of ‘bad’, you eat, maybe overeat because you’re being bad anyways so why not? Then leave with a doggie bag of guilt and frustration at yourself because why can’t you ever just be “good”??

These labels we assign to foods and the resulting feelings of eating from our good vs bad lists is exhausting but it’s a cycle we can find ourselves stuck in for years, sometimes forever. We’ve done it for so long it becomes subconscious and a mindset we feel is impossible to break from or it’s just part of life. 

How can we begin to break from this restrictive, unhealthy mindset that can feel like the very pressure of it is weighing you down?

My guest for this episode and woman with the answer is registered dietitian, Adrianne Delgado. Adrianne works with clients everyday and hears a lot of diet culture thoughts and mentality and we’re discussing how we can begin to take steps forward and create healthier relationships with food even when you’ve been stuck in the diet/diet culture cycle for years.

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The nutrition facts about different alcohol can be a mystery, prompting some unusual and honestly, unhealthy mindsets when it comes to drinking. Mindsets such as not eating anything in order to save calories, or on the other side, completely putting out of your mind the nutritional value of the wine, beer, or cocktail you’re having. Sweeping it under the rug of your mind and ignoring it.

Now I’m not saying you shouldn’t have alcohol and this episode isn’t about bashing drinking, but knowledge about what you’re eating and drinking, whether it’s veggies or vodka, allows you to make informed choices for you and your health.

Rania Salman of The London Dietitian, is here uncover some of the myth and mystery of alcohol. She's a registered dietitian for the largest private hospital group in the UK, and additionally has her own private practice where she specializes in PCOS, fertility and chronic illnesses.

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July wellness goals are here and we're stepping it up for a challenge this month! July includes goals for fitness and nutrition and even though they're a challenge, you can still tailor these goals to what works for you and your life. If you’re the type of person that thrives with accountability, send this episode to someone and get them in on these goals, too.

These monthly goals give you a chance to try out different ways you can balance fitness and nutrition and find tips and healthy habits you enjoy.

You’re either a couch potato or a marathon runner. You eat organic, grass-fed lean meats or McDonalds. There is no in-between, right? Wrong of course! But that ‘All or Nothing’ mindset is one that is far too common when it comes to weight loss.

We think that in order to finally reach our goal we need to live by strict rules and total commitment but “all in” actually majorly backfires when it comes to sustainable weight loss. Ep. 33 is about how you might have this mindset, why it’s detrimental, and how you can begin to approach weight loss without a do-or-die attitude.

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When it comes to plant based meals, first thoughts are everything from “only health freaks eat plant based”, to “I’d love to but I don’t even know where to start”, to “isn’t that just vegetables and tofu?”. Plant based meals are much more than veggies and tofu, I promise! My guest today is Caitlin Havener and she refers to herself as “plant-preferred”. She’s not a vegetarian or anti-meat, but a lot of her recipes are plant based and contain protein sources other than meat.

Caitlin is sharing her best tips for incorporating more plants into your nutrition, even when you’re not sure where to start plus how to encourage picky eaters to try new things (and vegetables), and her go to meat free swaps.

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In the next few months I’m testing for both my Wellness Certification through the Mayo Clinic AND National Board Certification in Health Coaching.

This is where the good part for you comes in: To qualify for the exams, I need to obtain coaching hours. I'm hitting the ground running and dealing with billing will just get in the way so I’m offering coaching for FREE. Totally free, no strings attached.

Are you thinking, “That sounds pretty good...but what the heck is health coaching?” Listen to this short and sweet episode about what health coaching is and how it gets you to your wellness goals.
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This episode is all about period and menstrual health with holistic pharmacist Dr. Heather Rhodes. She's answering common questions about periods such as: what’s considered “normal”, what are the signs of an unhealthy cycle, navigating the entire 28 days, not just your period week, plus a ton more.

What I love about Dr. Heather is her approach to medicine and the body as a whole; she combines her knowledge of traditional medicine with a natural approach. She's the best of both worlds and she's bringing both sides together in this episode.

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Need some health and fitness ideas? June goals are here! Try out these goals to stay motivated as you create your own version of a healthy lifestyle- if you love these goals, keep them!

These monthly goals give you a little taste of different ways you can balance fitness and nutrition so when you find ones that you enjoy, incorporate them for the long run.

As traveling for fun and family vacations start to become part of life again (YAY!), how can we stay feeling our best even while away? Here are 8 useful tips for staying balanced on vacation so you don’t come back feeling like you have a vacation hangover.

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You know that moment when you decide you want to make a change for your health and wellness? Your next thought is probably, “I need to stop  ___”. Right?

I need to stop doing ____.

I need to stop eating ____.

I need to stop being ____.

Subtract, subtract, subtract.

We immediately think of what we believe we should take out. What do I need to subtract from my life?

Let’s focus on adding rather than subtracting. Instead of thinking of all the “bad” stuff you think you need to take out of your life, what “good” can you add to get to your goals?

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Oh the poor, misunderstood, grain specifically, whole grain. What exactly is whole grain? If we’re told whole grains are good, why is there also fear of eating them? What are the benefits of consistently eating whole grains? What are sources of whole grain? Why doesn’t ‘whole grain’ automatically equal healthy?

Answering all this and more in this short and sweet episode about the benefits and facts on whole grain.
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May Goals are here! May has a little nutrition, a little self-care, and a lotta healthier habits. Try out these goals to stay motivated as you create your own version of a healthy lifestyle- if you love these goals, keep them!

These monthly goals give you a little taste of different ways you can balance fitness and nutrition so when you find ones that you enjoy, incorporate them for the long run.

“I don’t want to get bulky”. I heard this all the time as a personal trainer. Women worry if they pick up anything over 10lbs they’ll automatically get bulky but this is a complete myth. This episode uncovers the facts about women lifting weights and...

• Why the term bulky is actually sexist
• Why you won’t get bulky (I promise!)
• What happens in your body when you start lifting weights
• Why lifting weights is so beneficial
• Why muscles are like your body’s retirement account

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This episode shows how we can take the concept of the five love languages and use them for something we could all use a little more of; self-love.

You’re probably familiar with love languages for romantic relationships but that's not what we're talking about. This episode is not about your partner, this is about YOU.

Self-love can be something we continuously put on the back-burner because someone else has a need, but it is time to give a little focus to you. Listen to learn how you can use the love languages for self-love (and self-care) and get tons of examples and ideas.

• Words of affirmation (3:59)
• Acts of service (6:23)
• Receiving gifts (9:44)
• Quality time (11:57)
• Physical touch (14:10)

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Did you grow up with the rule, “No leaving the table until you clean your plate”?

Talking to kids about what and how much we eat is a new concept for many parents because they grew up with the clean-plate-club mindset. This episode discusses how we can explain our personal food choices to our kids in a way that supports their own healthy relationship with food. By paying attention to the language we use, we help kids understand healthy eating habits and why it’s okay to make changes.

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The April goal episode is here! This month offers up ideas for movement, nutrition, and self-care. Use these goals to keep you motivated and inspired to create a healthier lifestyle and healthy habits. If you love these goals, keep them!

These monthly goals give you a little taste of different ways you can balance fitness and nutrition so when you find ones that you enjoy, incorporate them for the long run.

When I talk about fear of weight loss people think, “That’s ridiculous, why would I ever be scared of losing weight?”. Of course we’re not scared of the surface part of weight loss, physically seeing the scale go to a smaller number, what we fear are the emotional aspects of weight loss. Weight loss, body image, and diet culture are extremely emotional and it's time to get real about it.

EP 20 discusses 3 fears around weight loss:

-Fear of failure, or more commonly, fear of failing again.

-Fear that you're undeserving possibly caused from bullying, relationships, or even bonding.

-Fear it won't be the key to happiness you believe it to be.

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The how-to and why using the hunger scale tool is beneficial not just for weight loss. Eating on a hunger scale helps you tune into your body and the signals it’s sending you, helping you become more mindful in your eating and choices. 

You’ll learn to form a deeper connection, helping you not only better serve your body but also aid in other areas such as stress, emotional, and boredom eating or habitual overeating.

Words honestly can’t describe the days and weeks when you become a mother for the first time. Just as we begin to adjust to life as a new mom and take this adventure in stride, another wave hits us full force; diet culture.

New moms are the most susceptible to diet propaganda and the industry knows this and preys on it. We’re all familiar with the phrase, or some version of, “get your body back”. The amount of pressure moms face to lose weight and lose weight quickly after having their babies is insane. 

This episode discusses 3 common ways diet culture attacks postpartum moms. From social media to workout programs advertised as "healing", the onslaught of diet culture moms face is in no short supply. 

Share this episode with a new mom or mom to be you know is facing this diet culture mentality.  

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Raising a child that has a healthy relationship with food starts from their first bites but there are so many opinions, varying “solutions”, and methods out there it can easily get overwhelming for parents. If you know my style, you know I am not about time-consuming techniques or making separate meals. I’m looking for the straightforward basics and keeping it simple. 

Today I’m talking with registered dietician, Priscila Cleary about how to feed our kids with confidence. She’s a specialist in infant and toddler feeding and passionate about helping parents feed their children with confidence from the start to develop a healthy and positive relationship with food.

Today we’re covering

-Her advice to parents who may be dealing with their own challenging relationships with food.
-What a balanced plate looks like for an average kid?
-How we can help kids understand different types of food and what they do for our bodies. 

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Need some motivation and inspiration for March? I’ve got you covered with this month’s weekly goal episode. This month is about movement and finding different ways you can incorporate that into your life. I encourage you to give them a real chance and of course, if you love them, keep them!

That’s the point of these monthly goals; to give you a little taste of different ways you can balance fitness and nutrition so when you find ones that you enjoy, incorporate them for the long run.

I’m a firm believer in the benefits of movement; moving your body in a way that feels good, brings you joy, and boosts your mood. As a parent, sharing a love of movement is one of the best things we can do for our kids.

Injuries happen. Even to the most in shape humans. Even if you’re very careful with your form. Even if you’ve done the exercise a million times. But they're far more likely to happen if you're making these 8 common exercise mistakes so in this episode I'm sharing my tips for prevention. Movement needs to be part of your life but before we think we’re only safe on our couch and should never exercise, proper tools and knowledge greatly decrease your chances of injury.

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My guest for this episode is Rebecca McConville, a registered dietitian, sports dietitian and certified eating disorder specialist. She’s breaking down all the info about protein in a way that is super straightforward and will have you set.

Wouldn’t it be nice to finally understand what all the hype is about?
-Why is protein touted?
-How much protein does your body need?
-And how can you figure that out without measuring and calculating all day?
-What foods are great sources of protein?
-And my favorite bit, how our consistent protein intake affects us over the course of our lifetime and what many people are doing instead that is actually damaging.

What Becca teaches you about protein in this episode is knowledge that we all need for basic nutrition, and I promise you do not need a degree in health or biology to understand it.

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