FitMama

Being a FitMama all begins with love. Loving self care for the body you have and strengthening your core from the inside out. Mind and Body inspiration, education and motivation for you to live a life you love in a body you love, for life!

Tracking and Training with Adriana Mastronardi (EP 140) 12/18/2024

What is NEAT? (Ep 139) 12/05/2024

How to Prepare and Heal from a C-section with Janette Yee (Ep 138) 11/05/2024

How to Prepare and Heal from a C-section with Janette Yee (Ep 138) FitMama! If you are pregnant and may have a c-section (1 in 3 births end in this surgery) or you know someone who is or has had one, tune in now and share! Do not hesitate to pass this episode along or listen multiple times! Janette Yee () is spilling all the goods with us in this episode to help prepare and heal from this physical injury in the best way possible. Janette Yee is a Perinatal Athletic Therapist whose goal is to completely redefine the current state of public C-section healthcare. She treats pregnancy like the ultimate endurance sport, and C-section like a season ending injury - from which every woman can recover, safely and simply. Janette and I cover so much ground in this episode and she doesn't hold back on her recommendations and explanations of how to not make this a season ending injury. We talk about preparations and core work, we talk all about scar massage and self-massage for scars and we talk about when to do what, how to do it and what we can expect! Don’t miss this important episode and don’t forget this is applicable to all injuries or surgeries in the abdominal and torso area, including breast surgeries and hysterectomies, removal of cysts or polyps, etc. that involve scar tissue being created (for our benefit!) and how to handle it so that it does not hold you back in life! Through her social media platforms, free workshops and professional lectures, Janette is an internationally recognized advocate for women’s perinatal healthcare. You can find Janette on and and her She has included free resources for you and the FitMamas in your life, so don’t hesitate to check out her before you go! when you are recovering from a C-section or surgery scar. Start now and it’s never too late! Please share this episode with a FitMama in your life!! And rate and review right in the App! Thank you!! Please send me a note and Let me know what topics on the podcast you want to hear about! . And for the pregnant woman or mom in your life! The reading list at the end is priceless!! DM me on instagram I will send you screenshots! /episode/index/show/fitmama/id/33809512

How to Nourish Your Family with Marni Wasserman (EP 137) 10/09/2024

What I Take In A Day (136) 09/17/2024

What I Do In A Day (EP135) 09/11/2024

How to Love Your Body Through Fitness with Kate Laird (EP134) 08/27/2024

How to Foster Confidence and Resilience in your Child (EP 133) 07/24/2024

How to Get and Stay Motivated (EP 132) 07/09/2024

How to Create Connected Relationships (EP 131) 06/25/2024

How to Manage Cravings (EP130) 06/06/2024

How to Avoid Burnout and the Type A Trap (EP 129) 05/22/2024

How Coaching and Therapy are Similar and Different (EP 128) 05/14/2024

How to Love Your Skin with Dr. Jen Newell (EP 127) 05/01/2024

How to Explore our Addictive Behaviors (EP126) 04/24/2024

How to Feel Safe with Laurie Anne Briere (EP125) 04/16/2024

How to Explore the World: Travel, Retreats, and Traveling with Kids (EP124) 04/09/2024

How to Explore the World: Travel, Retreats, and Traveling with Kids (EP124) FitMama, Hola! I have spent more than half of last month traveling and in this episode, I share my experiences and my story of traveling around the world with my kids when they were 2&4 years old. We shared all our pics and still continue to on our instagram where you can find our pics from Taj Mahal, Melbourne, Sydney for New Year’s Fireworks, the Northern Australia beaches of Noosa, the wine region of Marlborough, New Zealand and Dubai before hitting Portugal and Spain and after hitting Hong Kong and Vietnam. This was while my husband was on sabbatical from his position as the Men’s Basketball Coach at a Canadian University and we did 3 months of working online and living in California and then 3 months working online while traveling west with stops in Hawaii and Fiji and landing back in Toronto on my younger daughter’s 3rd birthday. We traveled to 3 countries on her 3rd birthday, getting home to be with family. While it was a whirlwind, it was one of our best memories and the pictures still jog their memories. The stories forever stay and they see themselves as citizens of the world. Their knowledge of geography and history are so beyond my comprehension, I am continually impressed. In this episode I share what we learned about in Peru and how I learn so much from my kids. Hiking with them into Machu Picchu was incredible on so many levels. I then share how I spent 7 days in Mexico prior to our family trip. I went solo for work and personal time. A hat free trip for the most part and it felt great. Also how I felt stepping away from technology when I traveled. Which doesn't always happen except on the plane. I also drop the exciting news that I am hosting my first FitMama FitGoddess Retreat in Palm Desert, CA. More info to come but it’s September 19-23 and you get to stay in a luxury hotel and participate in hiking, amazing meals, rest, swim, breathwork, jacuzzi, massage, reiki, card reading, fireside night time sound bath, yoga, walks, gelato, and lots of down time and rest as well. This will be active and relaxing at the same time and will leave you feeling refreshed from the inside out! I can’t wait to meet you in person and spend time together! Please fill out your info on this Google Form so my team and I can send you info when it’s ready. But SAVE the DATE, September 19-23. Come in early and leave late. Fly to PSP, and I got you from there! VIP stuff for those that are early or stay late. I love mine. I also encourage you to in your life who is pregnant and would benefit from reading it (everyone!) it's not just for moms. The Love FitMama Way: Transforming the Core of Motherhood. I also talk about booking a call with me, and I want you to. Tag me online and and show me where you’re listening from. Also please subscribe on Spotify or Apple, rate and share this podcast with someone who you know will benefit. And who do you want to go traveling with and where!? I have you pondering this question in this podcast! See you online FitMama. /episode/index/show/fitmama/id/30754483

How to Ditch the Stigma of Separation and Divorce (EP123) 04/03/2024

How to Learn From Toddlers with Dr. Hasan Merali (EP122) 03/19/2024

How and Why I love Elysia Rotaru (EP121) 03/12/2024

How and Why I love Elysia Rotaru (EP121) Hey Hey FitMama you’re in for a treat this week. I have my friend Elysia Rotaru, Actor, Producer and Voice over artist. She is so talented and while has been at it for so long she’s just getting started in her career as a Mom of a 2, almost 3 year old. She is a wise, experienced woman in entertainment and also parenting consciously while finding her way in Fitness and health in her full life! Born to Romanian immigrants and raised with help from her grandmother, Elysia Rotaru always had a love for creative achievement. She grew up speaking both Romanian and English, and as a kid she thought it was a superpower, and still thinks it is. At the age of two, Elysia began training for what laid ahead in life. She started skiing when she could walk, was taught how to use tools and to fix things around the house, family camping trips taught her to respect the earth, and Army Cadets helped her develop survival skills. Later on, she learned how to help save the planet through beekeeping. Having also been a competitive classical pianist, she developed a lifelong passion for performance. After turning her attention to the performing arts and graduating with a Bachelor of Fine Arts from Simon Fraser University in Vancouver, B.C., Elysia's acting career soared, landing roles in both television and film. Her credits include: Netflix’s Chip & Potato, Netflix's Kate, Disney Plus’ Turner & Hooch, The CW’s Arrow, USA Network’s Psych, FOX’S Backstrom, and ABC’s Motive. She can also be seen in numerous feature films including Buddy Games, Cold Pursuit, Dead Again in Tombstone, and Diary of a Wimpy Kid: Rodrick Rules. Elysia has been making waves in the voice acting community, lending her voice to numerous projects. Voice highlights include: Black Canary in Warner Bros. Animation and DC Entertainment’s Justice Society: World War II, SHIELD Agent Alisande Morales in Marvel’s Play Avengers, Beatrice Villianova in EA’s FIFA series, She-Hulk in Marvel’s Super Hero Adventures, Sable Spirit in My Little Pony: Friendship is Magic, and Freya in the award-winning short film, FREYA. Elysia has also voiced for Lego Star Wars, Nordstrom, and McDonald’s, and is the voice for CBS’ The Talk, Hallmark's Movies and Mysteries Channel, Fox Sports North, Paramount Network's Ink Master, and the 2018 Victoria’s Secret Fashion Show. When not on set or in the voice booth, Elysia has taken to working behind the camera to produce short films such as The Wall and award winning horror comedy FWD, which has been recognized at film festivals worldwide. Elysia is also recording her new podcast, “YOU DID IT!”, where she will discuss gadgets, gear, goodies and guidance that can help parents and their babes on their cool, crazy, and beautiful journey. Elysia currently resides in California with her husband Ryan, daughter Nova, and dog Rocky and look forward to daily adventures in parenting and life. Elysia’s links: Go find her now! Instagram: TikTok: YouTube: You Did It! on Spotify: As always, feel free to book a an email to to share your story. I read every email and I will reply! /episode/index/show/fitmama/id/30349348

How I Met my Mother (EP120) 03/05/2024

How To Quiet Run (EP119) 02/27/2024

How To Quiet Run (EP119) Hey FitMama, This week I am so grateful and excited to have an amazing guest on the show, Alla Shashkina, a running coach, fellow trauma informed breathwork facilitator and breath science practitioner. As you already know, I love breathwork, the science behind it and even taping my mouth to sleep (iykyk)! Alla and I have a great chat about what she means by The Quiet Run and why she created it. I love what she stands for and I know for a fact that being out in nature, while running or walking has so many benefits for us, not just physically but mentally also. When was the last time you went out for a good run or walk and came back thinking, “I wish I didn't go?” Alla answers all my questions about when to run, how to start running as a beginner, is nose breathing while running best and questions about footwear, running surfaces and motivation to go for a run. Alla shares her story about how she got into running and how it helped her with her mental health as a single mom moving to a new country and working a full time job. Alla has run many marathons and races all over the world and is an inspirational running coach and mentor. At the core of The Quiet Run™ Method is breath science, mindfulness, mind-body connection, and meditation. Alla is a long distance runner and views running as a powerful healing modality that, combined with breathwork, can amplify its effects. Anyone can experience the joy and ease of running. Alla can be found online on her amazing instagram account: @thequietrun where she offers brilliant science and tools to support your running journey, her website: Where you can learn about her method and packages that she offers and she now lives in Encintas, CA she organizes weekly trail runs and incredible ocean dips where she teaches the practice of mindfulness, breathwork, and running. You can sign up on her website link directly here: and she recently launched a quiz that can give you an idea about how working with her can help you improve your performance and longevity in running, click here for the quiz: /episode/index/show/fitmama/id/30140938

How to Regulate Your Nervous System - Take Off the Hats! (EP118) 02/21/2024

How to Hold Space With Boundaries (EP117) 02/14/2024

How to Be a FitMama Forever (EP116) 02/07/2024

How to Be a FitMama (EP115) 01/30/2024

Episode 114: Wild Women’s Wisdom with Dr. Michelle Peris 09/18/2020

Episode 113: Vaginal Self-Care with Kate Roddy 09/10/2020

Episode 113: Vaginal Self-Care with Kate Roddy This episode is loaded with nuggets of wisdom for women at all stages of motherhood and for those who don’t have children but still have a vagina! Join Kate Roddy and I as we chat Vaginal Self-Care and all the mind-body aspects of taking care of your own vagina. Kate Roddy is a veteran orthopedic and pelvic floor physiotherapist and creator of . Kate is the mama to two of her own and has much experience and wisdom she is imparting in this episode. Kate believes that blood flow is vital for achieving orgasm and healing our vaginas after giving childbirth. She also gives us the real scoop on what sex is like after giving birth. Our bodies have changed and are healing for 6-8 weeks. But generally, doctors do not go into depth on what sex is like after we’ve delivered and our healing process is taking place. Kate has some amazing tips for us FitMamas so tune in closely today! Kate is a believer in you being the first one to explore your body after having a baby. What do your vulva and vagina look like? How is it feeling? She also shares in detail the benefits of perineal massage before and after birth. Kate created after her own pregnancy and this pelvic wand has some great features that others on the market don’t have. You can find Kate on her and ! To learn more about her amazing Kegel Release Curve you can visit the or . It was such a treat having Kate with us! I hope you enjoyed our chat as much as I did! Let us know what you think on ! Kate Roddy Episode Time Stamp: 1:00 - Kate Roddy's Work 3:00 - Results on Orgasms Research 6:00 - Achieving Orgasms 10:00 - Doing Pelvic Floor Contractions 13:00 - Touch and Confidence 16:00 - Stereotypes becoming a Reality 18:00 - Protecting Pelvic Floor Health 21:00 - Unclenched 23:35 - FitMama Way Ad 27:30 - Orgasm is a Way of Self-Love 29:30 - Post-Partum Orgasm 32:30 - Sex Positions 36:00 - Vaginal Care 38:00 - Power Back into Women's Hands 41:00 - Biofeedback 43:00 - Conclusion /episode/index/show/fitmama/id/15955718

Episode 112: Create Calm: The Professional Guide to Overcoming Anxiety with Dr. Katie Thompson Aitken, ND 08/19/2020

Episode 112: Create Calm: The Professional Guide to Overcoming Anxiety with Dr. Katie Thompson Aitken, ND Hi, Fit Mama our guest on the podcast episode is , author of . For , anxiety is not a fact but a response or reaction that occurs naturally to help and protect us. It should not be a permanent state, but a transient state. There are some things that people are anxious about that don’t go away which may give rise to a recurring anxiety state. We tend to get caught with our anxiety when we personalize the experience, such as saying “I have anxiety” rather than saying “This situation makes me feel anxious right now.” To help and attain peace, she discussed several concepts of her , such as living and building a conscious life, setting boundaries, practicing mindfulness, and the catch-and-release method. Creating a conscious life- When we own the values we like for ourselves to have, determine for ourselves where we want to be at rather than looking at someone else’s standard, make that commitment to ourselves and work on the follow-through contribute a lot to our happiness and help ease with our levels of anxiety. Setting boundaries- By asking ourselves “What do I want to get out of this?”, “How do I want this to go?”, “What stops it from happening that way?” or “What do I need to put into place to make this easier for me?” are some questions that can help us set our boundaries. Practicing mindfulness- We can deal with stress and anxiety better. The first step to mindfulness is prioritizing ourselves and putting ourselves on the top of our very own list. Catch-and-release method- For times we feel overwhelmed. The catch is when we look underneath that overwhelm to discover the abundance of emotions that are hanging out underneath and around this feeling of overwhelming. Next is to do the release. We would want to let go or process the situation. We can do this by sharing it with somebody important to you or perform an intense physical activity. These things don’t change the situation and the feeling but they help in losing the intensity so that we can later on go back into the problem and solve it with a much clearer head. is a Naturopathic Doctor and founder of the Tranquil Minds Anxiety Program for Professionals with Anxiety. Having overcome Generalized Anxiety Disorder herself, she uses her education and experience to help her patients reclaim their mental health and their life. Her new book, makes the Tranquil Minds Method available to everyone. She believes you can create your own calm, from the inside out. You can connect with Jen almost anywhere online through the social media links on or Timestamp: 1:00 - Professional's Guide to Overcome Anxiety Book 4:00 - Transition State 7:00 - Coping Mechanism 9:00 - Taking Responsibility instead of Blaming 13:30 - Powerful Statements to the Universe 15:30 - Concept of Conscious Life 17:00 - How People Define Value 19:00 - Idea of Resonance and Boundaries 22:00 - FitMama ADS 26:00 - Mindfulness 27:00 - Teach our own Ways on our List 31:00 - Easing Our Levels of Anxiety as a Whole 33:00 - Recommendations to get that first Domino 36:00 - We Need Support 38:30 - The Feeling of Overwhelm 42:00 - Catch and Release 44:30 - Conclusion /episode/index/show/fitmama/id/15675914

Episode 111: Cottage Cheese Thighs with Jenn Sadai 08/11/2020

Episode 111: Cottage Cheese Thighs with Jenn Sadai Jenn Sadai is a Canadian author and advocate using her talents and life experiences to inspire and empower women. Jenn discusses her book about self-love and body image entitled the . She shared her long struggles with body weight, eating disorders, and self-esteem. For her, the scale played too much factor in how she was living her life until she finally let go obsessing with it. It changed her mentally, which was freeing even if it did not change her body. She accepted herself that she is indeed flawed but fit and fabulous, that it is okay to not fit into the mold of who she was trying to be, and that to be healthy is enough. Jenn also talks about her upcoming book, which will be out in 2022, which will be about women who want sex. She wants to disprove the notion that women don’t need or crave for sex the way men do. According to her, women can be whoever and do whatever and not feel there's an image that they have to live up to. She’s looking to breaking the stereotypes that are being held for women. She ended up the podcast with messages of self-love. For Jenn, everything comes down to self-esteem and how you handle a situation comes from how you feel about yourself. Your successful life becomes how you feel about yourself. So, love yourself and be good to yourself. You can connect with Jenn almost anywhere online through the social media links on or Time Stamp: 1:00 - Her books that give inspiration to many 3:00 - Overcoming Fear in Releasing her book 4:30 - Challenges she faced 7:00 - Her Journey of loving her body 9:40 - Journey of Self-Acceptance 11:00 - Conversation of Feeling Something Good 13:00 - Disappointment 14:00 - Running 15:00 - Reprogram her Thoughts about her Body 15:43 - FitMama Way AD 19:00 - Book Publishing 21:00 - Keep Yourself Active 23:00 - Women Who Want Sex Book 24:00 - Normalizing Conversation of Sex to Women 27:00 - She Wants to talk about Race 28:00 - Learn from the people with Experience 30:00 - Love Yourself 31:00 - Conclusion /episode/index/show/fitmama/id/15382661

FitMama

TOPICS