The Female Fitness Systems Podcast: Fitness | Nutr

In this episode I give you 5 simple strategies to prevent holiday weight gain. I also talk about why it's so important to prevent weight gain over the holidays and how to find a balance between enjoying your time off and staying on track.    1:25 Why it’s important not to gain weight over the holidays. I explain fat overshooting, how it causes rebounds, and why you need to prevent it.    4:50 Strategy #1 - Go for the protein first.    7:00 Strategy #2 - Manage your calorie intake so you can eat more later in the day.   7:40 Strategy #3 - Increase your activity level and keep working out over the holidays.     9:10 Strategy #4 - Mindful eating.    9:40 Strategy #5 - Don’t be afraid to 'fit out' when everyone else is fitting in.   If you'd like me to answer one of your questions on the podcast, head over to http://femalefitnesssystems.com/  and send me a message!

In this episode I answer your questions including: - What to eat while traveling, especially while on long flights and in transit - Making sure you don't get bulky from lifting weights - Whether coconut oil is actually good for you   If you'd like me to answer one of your questions, head over to http://femalefitnesssystems.com/  and send me a message with your question.   3:50 What to eat while traveling and how to make sure you feel good when you arrive at your destination. 10:10 Whether you will get bulky from lifting weights depends on a number of factors which I discuss in this section. I also talk about how to assess your progress and make sure you don't get bulky. 19:35 Why coconut oil might be the sneaky "health" ingredient causing you to gain weight and a few other problems with it.     

In this episode, I speak with Gayle Hume, a Calgary-based pelvic health physiotherapist. Gayle offers some great advice whether you've had a baby or not, and whether you have pelvic health problems or not. This is a must listen for all women.   Here's what we discuss:   1:20 Gayle and I reconnect after 20 years   5:10 How Gayle started working as a pelvic health physiotherapist   6:10 What pelvic organ prolapse is and who has to be concerned about it   8:50 Risk factors for pelvic organ prolapse   12:05 Whether certain training styles put us at more risk   16:30 How long Gayle recommends waiting after birth before training (4 weeks is not enough time)   19:25 Times and stages of life when you should consider your pelvic health, including how menopause affects tissues   22:30 It’s not all about the kegel, but sometimes it’s okay to kegel   24:00 How to strengthen and engage your pelvic floor muscles when training   29:00 Listener Question: How do I know that I’m doing kegels right?   32:30 Other things we can do   “Women feel like it’s their cross to bear. That is not at all what we should be settling for.”

In this episode, I answer your questions including:   - How to deal with hunger in the week before your period. - How to activate your glutes when doing glute bridges. - How often you should weigh yourself and what’s obsessive.   To get your question answered on the next episode head over to www.femalefitnesssystems.com and send me a message with your question.   1:15 - Update from me, winter in New Zealand and the Period Rescue Workshop. 3:50 - Is it normal to be ravenous before your period? Why you might feel hungry before your period and how to deal with the hunger. 8:40 - How to feel your glutes working more when doing glute bridges including a fix that almost always works and what to do if your glutes are imbalanced. 13:25 - How often you should weigh yourself and my recommendations for apps to track your weight and monthly cycles.   Thanks for listening! 

Belinda Falconar, acupuncturist, women’s health advocate and healthy menstruation specialist, talks about how to have better periods using holistic, and somewhat unconventional, methods. Here are some of the key things we discuss: 4:30 How Traditional Chinese Medicine views period pain and how acupuncture can relieve period problems. 8:00 Belinda’s personal experience with Drion products. 9:30 Negative ions and far infrared rays – what they are and how they can help us have better periods. 16:00 Why Belinda recommends using pads over tampons. 19:20 The importance of making an appointment with yourself to breathe. How breath affects our body and using belly breathing to activate the parasympathetic nervous system.

Courtney Durr, from the Body Love Blueprint, is passionate about helping women start to see their true beauty and potential. In this episode she shares three tips to help us love ourselves and our bodies more. You'll learn: -why she never weighs clients, -how to measure progress without getting obsessed about the scale, -three ways you can start loving yourself more (practicing gratitude, conquering fear with action and surrounding yourself with positive people), and -the importance of doing things you love. "If you don’t weigh yourself or focus 100 per cent on what you’re eating but you are kind to yourself - amazing things happen. Your body feels the respect, starts to love you back and shows you it’s the right way to live."