One of the biggest obstacles to a healthy lifestyle?? It’s usually not lack of knowledge, resources, or even motivation. It’s usually TIME. In this episode I discuss common barriers to a healthy lifestyle & offer 5 ways to make a healthy lifestyle—including exercise & good nutrition—a non-negotiable part of your self-care.

In today’s show I have the privilege of interviewing Joseph Chumley—dad of 4, entrepreneur, & fellow fitness warrior. Joe shares insights into how fitness has transformed his life for the better, & how it can help you too.

Joe is a 37 year old husband, father of 4 daughters, & a busy entrepreneur who finds creative ways to get his workouts in by any means possible.

In today’s show I share some BIG news, an update on my Nutritarian diet, & discuss pregnancy & weight gain, in particular, I address the question: does exercise during pregnancy help prevent weight gain? What about diet?

Responding to Criticism begins at—1:44

Big News Announcement begins at—6:24

Nutritarian Diet Update begins at—11:49

Pregnancy & Weight Gain begins at—16:00

If you have questions about pregnancy & fitness, or other related pregnancy topics, feel free to shoot me an email at janae.thefitmomcoach@gmail.com or send me a DM on Insta & I will try to address them in a future show.

Thanks for listening!

5 key points to consider when muscle building is your goal. Every BODY can benefit by resistance training.

Resistance training doesn’t always lead to hypertrophy (muscle growth). In order for hypertrophy to occur, a specific set of criteria needs to be met. In today’s show, I talk about 5 points to know as you embark on muscle building as well as tips for optimizing your weight training, including tips for beginners & people on a tight budget.

You don’t need to overhaul your diet. Here are 3 easy, actionable steps you can take TODAY to improve your nutrition.

Why is fat loss sooo difficult??? Should I wait for a better time to lose weight? In this week’s episode I address these questions & discuss why nature (& our modern environments) have made it so hard to lose weight. I also go into when the best time for making lifestyle changes is (including fat loss, if that’s a goal of yours…spoiler alert it’s now). I also share some exciting life updates!

You don't have to follow any one particular diet--you can create an approach that works for YOU.

In today’s show, I discuss some of my goals for 2023, including a current one, which is to eat more Nutritarian (I explain what this is). I offer my top tips for health this year: 1) Take it slow if fat loss is your goal. Approach it in a way that is based on science, not fads, & reach out for help! 2) Go for a daily walk. 3) If you want greater health, muscle tone, & that “fit” look, add heavy weights into your workout routine!

In this special, 60 minute New Year’s episode, Brian Anderson, an ultra-runner & racer & all-round health maverick, shares the foundations for a healthy life.

As an endurance athlete, Brian, dad of five, a lawyer, entrepreneur & a master experimenter of all things health, nutrition & sports performance, has learned a thing or two in the two dozen+ races he’s competed in over the last 16 years.

In this week’s show, part 2 of our interview, Brian & I discuss the philosophy of fitness, the foundations of a healthy life (it may surprise you what his first tip is!), as well as nutrition, including Brian’s best tips for finding what will work for your goals & lifestyle.

As an endurance athlete, Brian Anderson, dad of five, a lawyer, entrepreneur & a master experimenter of all things health, nutrition & sports performance, has learned a thing or two in the two dozen+ races he’s competed in over the last 16 years.

In today’s episode, part 1 of our interview, Brian dives into the whys behind his racing, including chronic disease prevention, as well as shares insights into how to make personal change stick.

In part 2 of our chat together, Bree Schwartz continues to shares her story, which includes her yo-yo dieting history & how fitness has helped her make peace with food & see it as a tool, rather than the enemy. She also delves into how she trains, some of the hurdles she has overcome, how she is loving motherhood again, as well as shares insights & tips for those wanting to start their own fitness journey.

In part 1 of this interview, Bree Schwartz, a stay-at-home mom of two young children shares her recent fitness journey. In August 2021, Bree was depressed, overweight, & fed up with diets. It was as simple as going back to the gym, taking some risks, & trying a new form of exercise that led her to lose over 60 lbs. in the last year, gain confidence, become much happier, & ultimately find her groove.

Part 2 of 2. (If you haven’t listened to Part 1, you can listen here.)

In this episode, we continue last week’s discussion on how to successfully navigate the holiday season. I discuss the in’s & outs of maintenance & why it should be the goal (rather than fat loss), during stressful & busy times of the year (like the holiday season).

In this episode I explore the hot topic of self-care & show you why it's so much more than bubble baths & pedicures.

Self-care is about putting the best version of yourself forward, through daily or regular habits of self-renewal that help you stay sharp & on top of your game.

I know it's hard to take care of you when you're taking care of everyone else, but you will be of better service to everyone else when you make time to take care of YOU.

In this episode I share a little about my fitness & diet background, including the past 16+ years in the plantbased world.

I also dive into what this podcast is all about & what you can expect each week as we explore fitness & nutrition through the lens of motherhood.

In part 2 of this interview, Michelle continues to share how after years of going on & off the keto diet (& gaining 60 lbs.), she finally committed to sustainable habits that have enabled her to lose 30 lbs. (& counting!) in the last 6 months. In this episode we talk in more detail about nutrition & the advice she gives for anyone who may feel hopeless, like she did, & what they can do about it.

Make sure to listen to part 1 of the interview, in episode 4.

In this episode I discuss ways to avoid weight gain & tips for achieving balance throughout a busy & often stressful season of the year when delicious food abounds. Combined with the plentiful food, there often seems to be less opportunities for movement which is a classic recipe for weight gain.

I give you some practical tips for creating boundaries while also embracing celebration (& the food culture that goes with it) so that you can find a healthy balance & truly enjoy the holiday season with your family & loved ones.

Part 1 of 2. In this episode Michelle Olson, 44, & mom of 5, shares how after years of yo-yo-ing on the keto diet & gaining 60 lbs, she finally committed to learning the tools & skills needed to eat in a sustainable & health-promoting way. She shares how in 7 months she has 30 pounds (& counting!) through basic lifestyle changes & working with a personal trainer.

I’m excited to share with you my brand new podcast, set to launch November 21, 2022.

This podcast is where fitness & nutrition meet motherhood. Listen to the trailer to get all the deets!