Τα καλύτερα Postpartum Care podcast (2024)

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86- [The Best of Replay] Prenatal Fitness in the First Trimester//What to Prioritize and How to Exercise safely During Pregnancy 35:12

2d ago35:12

35:12

Hey Mom Friend! I know there are soo many feelings and questions during pregnancy, especially around activity and what “safe” exercises during pregnancy even are. Our time and energy in the first trimester is limited and it can feel so overwhelming navigating the prenatal world and changing body. You want to make sure your time and especially your …

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Ep 85- Post-Iliac Stent Placement for Pelvic Pain// An Update on My PeVD (Pelvic Venous Disorder) Journey aka Pelvic Congestion 32:59

5d ago32:59

32:59

Hey Friend, For those that haven’t been following along, I have been struggling with symptoms of Pelvic Venous Disorder or PeVD or better known as, Pelvic Congestion Syndrome, for the last year. It all started with an ovarian cyst like pain, but I later learned that my “menstrual cramps” I was feeling on and off throughout the month, not just durin…

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84- Is Your Mindset Limiting Your Success?? How You Can Get Out of Anxiety and Overwhelm to Reach Your Goals with Women’s Health Coach Ashley Filllmore 34:36

13d ago34:36

34:36

Hey Girl, This time of year with the Holidays everything starts to feel stressful and overwhelming and this is a common time that people tend to “fall off the wagon”. When in reality staying on track with some basic health and wellness pieces, can be a game changer for keeping your pain and symptoms away and keep you feeling good! That doesn’t mean…

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83- The Two Types of Breathwork You Need to be Practicing to Stop Leaking and Prevent Pelvic Organ Prolapse 30:04

23d ago30:04

30:04

Hey Friend, Are you struggling with incontinence or stupid pee leaks whenever you sneeze or cough? Feeling heaviness ever since you delivered your baby and want to start exercising, but not sure what the safest exercises are? Knowing breathing is important, but not sure when or how to breath optimally? Well you are in the right place! Breathwork is…

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82- Using a Doula For Support Through Birth and Beyond to Optimize Your Delivery and Postpartum Recovery with Elite Birth and Postpartum Doula Kristin Revere 32:22

1M ago32:22

32:22

Hey Momma, Are you pregnant, about to give birth or maybe just had a baby and are feeling lost? Or like you need some support and want to have someone in your corner to help advocate for you throughout your labor, delivery and postpartum journey? Doulas can be an amazing resource for momma as she is navigating this uncharted territory, or maybe wel…

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81- Resetting After Overwhelm and Falling Behind// What to Prioritize to Feel Patient, Playful and Present Through the Rest of The Year 33:58

2M ago33:58

33:58

Hey Friend, Have you been feeling overwhelmed? Or like you are hitting a wall with your motivation or energy? Feeling like you are in reactive mode stumbling through your life from one thing to the next, only to feel like nothing has been done? Are your own self care activities getting pushed to the back burner? I have been there, like right now an…

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80- When Do You Need to See a Pelvic Floor PT? // Being Proactive Instead of Reactive With Your Health 35:34

2M ago35:34

35:34

Hey Love, Have you been wondering when the best time to see a Pelvic Floor PT is? Maybe you are pregnant, about to give birth, or postpartum and know that pelvic floor PT can be helpful, but you aren’t sure when the right time to make that appointment is. Or maybe you have been dealing with pelvic pain, frequent UTI’s, or frustrating pelvic symptom…

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79- Don't Become a Victim of Chronic Pain// An Update On My Journey With PeVD or Pelvic Venous Disorder (aka Pelvic Congestion Syndrome) 30:23

2M ago30:23

30:23

Hey Girl, Do you suffer from chronic pelvic pain or heaviness? Hemorrhoids? Ovarian pain or cysts? What about bloating or constipation? Is it worse with standing or exercise? Maybe sex makes it worse? It’s possible you have Pelvic Venous Disorder (PeVD) or recently known as Pelvic Congestion Syndrome. This Diagnosis is so under diagnosed and missed…

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78- What Is Holding You Back From Taking Action// Get Out Of Your Own Way and Build Strength Mentally and Physically 24:18

2M ago24:18

24:18

Hey Love! Are you feeling like no matter how much you want to take the right steps to heal your pelvic floor or get on a good fitness routine, you just can’t seem to show up for it? Everything else getting in the way or feeling like you don’t have enough time? Overwhelmed with all the things you need and also want to do? Maybe you feel guilty about…

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77- Strengthen Your Pelvic Floor Using Kegels Effectively to Stop Leaking and Prevent Prolapse 24:05

3M ago24:05

24:05

Hey Love! Kegels are what most women and providers think of when they think of healing or restoring their pelvic floor or going to pelvic floor physical therapy. Especially if you experience leaking/incontinence or pelvic organ prolapse, we tend to associate these conditions with weakness. When many times, the pelvic floor muscles are already too t…

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76- Optimize Your Performance and Energy with Elite Olympic Athlete Sports Dietitian Brooke Wyatt// Pre and Post Workout Nutrition Tips (Part 2) 26:52

3M ago26:52

26:52

(Part 2) Hey Girl! Last week was Part 1 of my chat with my good friend and fellow Lobo Nutritionist and Elite Sports Dietitian, Brooke Wyatt, where she broke down some myths about high performance fueling and nutrition misinformation and shared alot about her journey in the 2024 Paris Olympics working with the American Beach Volleyball Team! This w…

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75- High Performance Fueling with Elite Olympic Athlete Sports Dietitian Brooke Wyatt// Myth Busting and Nutrition Tips to Optimize Your Energy and Performance (Part1) 29:56

3M ago29:56

29:56

(Part 1) Hey Girl! The Olympics were just a few weeks ago, where we got to witness hundreds of amazing elite athletes perform and show off their skills to the World. Have you ever wondered what is so different between the fueling of an elite athlete like an Olympian vs your average mom or woman that just wants to stay strong and active? Well I have…

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74- 3 Tips For Strong Glutes // Struggling with Mom Butt or Pancake Booty After Baby?! 29:46

3M ago29:46

29:46

Hey Momma! Are you wondering where your butt went?! OR maybe you feel like you have never been able to grow a booty because of your genetics. Are you doing alot of glute exercises and not seeing much change? This can be so frustrating, especially when you are taking the time to prioritize your self care and getting exercises in. I see this so often…

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73- The Power of Connecting Your Brain to Your Body// The One Habit to Start Today to Reduce Pain and Tension and Progress Faster 20:56

4M ago20:56

20:56

Hey Friend! It can be overwhelming to know where to start or what to focus on when starting to try and optimize your health and wellness. From breathwork, to strength training, to cardio, there are so many areas to work on. You can totally pick one of these areas to start with and see how your body feels. However, even if you are exercising and sho…

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72- Cycle Syncing Your Exercise and Nutrition// Reduce PMS Symptoms and Optimize Your Energy By Working With Your Hormones 28:38

4M ago28:38

28:38

Hey Girlfriend! Are you tired of feeling crampy, moody and tired, only to be (somewhat) surprised that your period was right around the corner? Or maybe you have PMS symptoms on and off all month with no understanding. One week you feel great and are motivated to tackle the World, only to feel totally overwhelmed and exhausted the following week. T…

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71- Postpartum Products to Optimize Recovery and Reduce Pain and Heaviness 23:44

4M ago23:44

23:44

Hey Friend! There is so much we do to prepare for the baby and maybe you put some time and effort into your hospital bag, but what about when you get home? Have you prepared to have the tools ready and available at home to help assist your body in healing after birth? Many women are blindsided when they get home and have to have their partners run …

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70- Habit Hack Your Health with Emily Nichols// Why Habits Are So Hard For Women and Tips to Show Up Consistently 36:46

4M ago36:46

36:46

Hey Lady! This week as we are getting ready to dive head first into fall and back to school routines, I thought it would be a great time to chat about habits and how we can habit hack our lives to be more successful and less overwhelmed! It can be so hard to show up consistently and make a habit stick, especially for women. Why is that, though? Ins…

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69- Looking Above The Pelvic Floor// Migraines, TMJ and Upper Back Stiffness Causing Pelvic Floor Pain and Dysfunction 33:08

5M ago33:08

33:08

Hey Girl! Do you suffer from constant headaches or migraines, maybe jaw pain or TMJ, or upper back pain and stiffness? Most times this leads us to do lots of stretching and trigger point release in the upper back and neck, but have you thought about restoring and healing your pelvic floor and core system to resolve those symptoms? This is the secon…

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68- Empowered Eating// Are You Fueling Your Body Enough with Registered Dietitian Jessika Brown 42:27

5M ago42:27

42:27

Hey Girl! Nutrition and Exercise go hand in hand, and having my Bachelors in Nutrition, I definitely address diet with all my patients and have talked about various nutrition concepts on this show. Yet, even sometimes I worry if my awareness and knowledge around food has caused some sort of eating disorder or almost obsessive relationship with food…

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67- Road Trip and Vacation Tips To Manage Pain and Keep You On Track With Your Health and Wellness Goals 24:51

5M ago24:51

24:51

Hey Friend! Summer is already almost over and I have so many mixed feelings about it. I am checking in this week to see how you have been holding up this Summer and to help inspire you to stay on track with your health and wellness goals without sacrificing the fun and freedom that Summer is all about! Inside this week’s episode I am giving you my …

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66- Looking Below The Pelvic Floor// Are Your Shoes or Foot Issues Causing Your Pelvic Floor Symptoms? 33:40

6M ago33:40

33:40

Hey Love! We all know the body is connected, but unfortunately when we see healthcare providers and some physical therapists (especially in an insurance setting), they are not truly looking at the entire body as a system and making sure it is all working together as it should. Pelvic Floor health is no different. If you have pelvic floor issues we …

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65- Get More Booty Growth// Tips to Improve Glute Engagement During Your Workouts to Reduce Low Back and Pelvic Pain 22:35

6M ago22:35

22:35

Hey Girl! I think every woman I have talked to, young and old, has admitted to wanting a bigger butt. Whether it’s for it to look bigger or be stronger, glute strength and growth is something I am working on constantly with my patients. Especially if you struggle with feeling your glutes even though you are doing all the “glute exercises” or if you…

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64- Top Reasons Why You Are Working Out and Not Seeing Progress// Reach Your Fitness Goals Faster! 25:35

6M ago25:35

25:35

Hey Friend! Have you been working out, dieting and trying to lose weight or build strength or maybe you just want more energy and to feel better, but you aren’t seeing much progress? Feeling like your goals are getting further away instead of closer, even when you are taking the time to exercise and work out? This can be SO frustrating and can even…

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63- Pooping Problems Making Your Pelvic Floor Symptoms Worse?// Tips to Manage Constipation and Normalize Your Poop 26:12

6M ago26:12

26:12

Hey Girl! Do you find that you have a hard time pooping? Maybe you struggle with IBS, Crohn's Disease, or a “leaky gut” and battle both diarrhea and constipation? Or maybe your stools are soft and solid like they should be but its hard to get them out or you feel like you don’t fully empty? OR maybe everything is easy to come out and it looks norma…

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62- What’s Causing Your Bladder Pain When Your UTI Test Is Negative?// How Pelvic PT Can Help Your Bladder Pain or Interstitial Cystitis (IC) or Frequent UTI’s 27:38

6M ago27:38

27:38

Hey Friend! Having a UTI can be so uncomfortable with all the urinary urgency, frequency, burning and bladder/pelvic pain! It is especially frustrating when you go to the Doctor and get a urine dipstick test and it comes out negative. After frequent episodes like this you might get a diagnosis like Interstitial Cystitis, which is essentially bladde…

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61- 3 Tips to Have an Active and Fun Summer and Keep You on Track with Your Health and Wellness Goals 22:56

7M ago22:56

22:56

Hey Love! It is finally Summer break, which brings a lot of feelings… excitement and anxiety are two that come to mind. I love the freedom of Summer, but on the other side of that coin the freedom is what brings some level of chaos in our home and regular rhythms. I know every Summer I feel like it flew by and I not only didn’t get to do all the th…

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60- The Best Yoga Poses to Practice Your Breath Work and Heal Your Pelvic and Low Back Pain 22:09

7M ago22:09

22:09

Hey Girl! As a busy mom, I am always taking advantage of easy yoga poses to do my breathwork in, even if it’s at the end of the day in bed. Yoga has many benefits, but when we bring the intention deeper and become mindful of the breath, it can be a game changer! If you have been a regular listener you probably already know that breath-work is one o…

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59-The Postpartum Screen or Six Week Clearance// Why It’s Crucial to See a Pelvic PT to Return to Activity Safely 19:01

7M ago19:01

19:01

Hey Momma! As you near labor and delivery, you are probably starting to think about what comes after birth. What should you be doing and not doing postpartum? I often get questions about the postpartum period and recovery. Unfortunately, the standard of care in the United States is to have a postpartum check up or screen around 6 weeks to get “clea…

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58- Pelvic Organ Prolapse or POP Basics to Understand to Prevent Progression and Feel Confident and Strong Throughout Activity and Exercise 22:47

7M ago22:47

22:47

Hey Girl! Have you been told you have POP or Pelvic Organ Prolapse? Or maybe you feel heaviness or pressure or just feel like something is falling out of your vagina? This can be very scary to first find out about and from personal experience, I can say that it can take over your thoughts and make any exercise or activity seem scary or bad like it …

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57-The 3P’s and ABC’s: The Body's Boundaries Checklist// Know When To Modify Your Exercises During Pregnancy, Postpartum Recovery and Beyond 23:31

8M ago23:31

23:31

Hey Love! One of the most common questions I get from the women and especially pregnant or postpartum mommas is “Is this exercise safe” or “Should I be doing this or is it too much for me?” or “Is this exercise bad?”. Unfortunately, the answer is not as simple as “good or bad exercises”. Every person has different strength and capacities, which mak…

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56- How To Make Cleaning A Pelvic Floor/Core Exercise and Avoid Pain for Busy Moms// Progressing Into Activity Post-op or Postpartum 26:26

8M ago26:26

26:26

Hey Friend! This week’s episode is meant to help you find that balance of activity while still resting and listening to your body and to also give you tips on how to make your daily tasks a functional exercise so that you can still get some strengthening and movement in your body every day without even having to take the time to go to the gym or “e…

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55- 5 Quick Tips to Stop Leaking When You Sneeze// Don't Let Allergies Control Your Pelvic Floor 23:53

8M ago23:53

23:53

Hey Love! It’s Spring! Which also means it’s allergy season, at least here in the Southwest, so I have been seeing a big increase in women having their pelvic floor symptoms return. Leaking is the most common one I have been seeing, but also prolapse symptoms. With all the sneezing, coughing, blowing your nose this time of year, your pelvic floor i…

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54- Prenatal Fitness in the Third Trimester Part 2// Perineal Massage and Preparing Your Mind and Body For Birth 22:31

8M ago22:31

22:31

Hey Momma! You have made it to the third trimester and hopefully you caught Part 1 of this Epsiode last week and have been staying active and comfortable up to this point by listening to the first and second trimester episodes. This trimester is when things can become increasingly uncomfortable and achey as belly and baby grow. You are probably fee…

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53- Prenatal Fitness in The Third Trimester (Part1 of 2)// Pelvic Openers and Preparing Your Mind and Body For Birth 25:22

9M ago25:22

25:22

Hey Momma! You have made it to the third trimester and hopefully you have been staying active and comfortable up to this point by listening to the first and second trimester episodes. This trimester is when things can become increasingly uncomfortable and achey as belly and baby grow. You are probably feeling anxious and excited about labor being j…

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52- The Importance of Community and Support As A Mom Living a Balanced Intentional Life// One Year Anniversary of The Balanced Momtality Podcast 20:00

9M ago20:00

20:00

Hey Love! I can’t believe it has been ONE YEAR of talking in your ear about your pelvic floor, core and more! The podcast has been such a fun and unexpected passion project that I have enjoyed pouring into this last year in order to bring women everywhere this crucial information about our bodies. Talking freely and opening about taboo topics like …

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51- Prenatal Fitness in the Second Trimester// Why and How Strength Training Will Keep You Strong and Comfortable During Pregnancy 34:50

9M ago34:50

34:50

Hey Momma! Strength training can seem like such a scary and intense type of exercise when you are pregnant, but I am here to tell you how amazing it is for you and why you especially need it during pregnancy! In the second trimester you are hopefully getting some energy back but are also starting to grow that baby bump, which can begin to bring on …

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50- A Holistic Approach to Pelvic Venous Disorder or Pelvic Congestion Syndrome//An Update on My Journey with Pelvic Pain 28:21

9M ago28:21

28:21

Hey Love! This is an update on my own health journey with pelvic pain from Pelvic Congestion Syndrome, which I am learning is now termed Pelvic Venous Disorder or PeVD. Signs and Symptoms of PeVD can be misleading as it mimics many other conditions like interstitial cystitis, vaginismus, constipation, endometriosis, cysts, prolapse and more. Pelvic…

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49- Prenatal Fitness In The First Trimester// Pelvic Floor and Core Basics to Have a Safe and Active Pregnancy 34:21

10M ago34:21

34:21

Hey Mom Friend! I know there are soo many feelings and questions during pregnancy, especially around activity and what “safe” exercises during pregnancy even are. Our time and energy in the first trimester is limited and it can feel so overwhelming navigating the prenatal world and changing body. You want to make sure your time and especially your …

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48- Micro Fitness// Quick Easy Workouts For The Busy Mom 25:21

10M ago25:21

25:21

Hey Friend! Are you tired of not having enough time to exercise or workout and wish there was a way to get in quick exercises that actually are going to make a difference and help you reach your goals?! Micro-fitness, Micro-workouts or the term “Exercise Snacks”, has started to become increasingly popular as we are a society with a full agenda. Esp…

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47- My Journey With Pelvic Pain// Pelvic Congestion Syndrome- A Case Study 27:48

10M ago27:48

27:48

Hey Love, This is the end of the series on pain with intercourse or Dyspareunia and inside this weeks episode I switch it up and let you all in on my own personal journey with pelvic pain. Dyspareunia is a common condition especially women who are postpartum, had tearing/scarring, have history of pelvic/abdominal procedures, have a history of traum…

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46- Dyspareunia// What Sex Is Worth Wanting For You? Reduce Pain and Improve Pleasure- Interview with Sex Therapist Cat Fite 51:13

10M ago51:13

51:13

Hey Love! Today on the show I have special guest Cat Fite, who is a certified sex and couples therapist and also a local therapist in Los Alamos, New Mexico. We are diving into the mental aspects that affect Dyspareunia and pain with intercourse, everything from pain, trauma and libido! She gives great insight on how sex therapy can help improve yo…

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45- Dyspareunia// Tips and Tools to Improve Pleasure and Stop Pain During Sex 25:24

10M ago25:24

25:24

Hey Girl! If the thought of being intimate makes you cringe because you haven’t been able to enjoy intimacy, then this episode is for you! This month, because of Valentines Day, I am diving into all things Dyspareunia, or pain with intercourse. This is a common condition especially women who are postpartum, had tearing/scarring, have history of pel…

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44- Don't Let Pain During Sex Keep You From Enjoying Intimacy This Valentines Day// What Is Dyspareunia and What Could Be Causing It 21:45

11M ago21:45

21:45

Hey Girl! Valentines Day is right around the corner and so I decided to chat about all things intimacy, sex and pleasure and how pelvic pain can impact all of those areas! If the thought of being intimate makes you cringe because you haven’t been able to enjoy intimacy, then this episode is for you! I am diving into a condition I treat regularly ca…

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43- Restore Your Core Check List// Know The Steps To a Strong Pelvic Floor 24:57

11M ago24:57

24:57

Hey Girl! As you navigate your healing and fitness journey it can feel overwhelming and hard to know if you are focusing on what you are supposed to. So I created a Restore your core check list that will guide you through the steps that you need to take when working on recovery and healing. Whether you are pregnant, postpartum and just had a baby, …

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42- Ditch This Tool That May Be Sabotaging Your Health and Wellness Goals As You Navigate The New Year 19:45

11M ago19:45

19:45

Hey Love! While diving into goal making and creating an action plan this last couple weeks (check out the past couple week’s episodes if you haven’t), I talked about creating value based goals and trying not to focus on goals that can set you up for failure. Goals like “No sugar”or weight loss goals can take away from you WHY. WHY do you want to re…

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41- This Mindset Shift Is The Key To Consistency and Showing Up To Reach Your Goals in 2024 27:28

11M ago27:28

27:28

Hey Momma! Are you feeling motivated and excited as we enter the New Year?! Ready and clear on what and where you want to spend your time and what goals you want to work towards? OR maybe you feel overwhelmed and hopeless at even the idea of goal making because you haven’t been able to be consistent enough in the past to actual accomplish the goals…

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40- Reflecting On 2023 So You Can Be Intentional with Your Time in 2024 and Crush Your Goals as a Busy Mom 32:04

12M ago32:04

32:04

Hey Friend! Happy New year! I can’t believe it is already 2024 and it’s the most obnoxious time of year.. Jk…kinda! Everyone is making goals and resolutions and most are going to fall off the wagon in a month or two. But I am here to help so that doesn’t have to be you! I know you have the best intentions to grow this year as a woman, a mom, a wife…

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39- Adjusting Expectations So You Can Stay On Track Through Winter Break 19:44

12M ago19:44

19:44

Hey Love! The Holidays are already over, but we are still in the middle of winter break and the pressure is real. The pressure to all of a sudden be on top of all things in life when the New Year comes around is real. On top of the other real pressure to also be a bum on the couch and indulge on all the holiday treats that are still lying around th…

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38- Benefits of the Big O//Give Yourself the Gift of Connection and Pleasure This Holiday Season Without Shame or Guilt 29:18

12M ago29:18

29:18

Hey Girl! I hope you enjoyed the Stress Series and the last two weeks episodes with Integrative Herbalist Amy McKelvey! If you haven’t yet listened, do it now! This week's episode was inspired by my chat with her and how we as women need to know, appreciate and understand our bodies. We need to know pleasure and what feels good and what doesn’t. As…

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37- Stress Management Series// The Best Herbal Supplements to Reduce Stress, Pelvic Pain, UTI’s, IBS and More with Integrative Herbalist Amy McKelvey Part 2 1:12:41

1y ago1:12:41

1:12:41

Hey Momma! This is the last week in the Stress Series on the podcast and we are finishing our chat with Integrative Herbalist and natural products consultant Amy McKelvey. In part 1 of this interview last week, we dove into her story and how she founded her amazing herbal supplement company Her Vital Way. As well as the benefits of using herbs and …

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