FREEBIE!
I want to let you know that I made you a freebie I really selfishly needed it for myself, I want to organize my thoughts about things that I know that when I do them, they increase my productivity. They keep me focused, they keep me on track, but I don’t always remember about them, or I’m not consistent with them. So I want to put them in one place, and use it visually, which is what I recommend you do, whether you’re gonna screenshot it or download it and print it out, put it somewhere. So I created a list of 10 productivity hacks for stay at home moms. I reviewed this list even though I titled it that and I really think that every mom could benefit from it. And especially just if you’re not staying at home during the week, these are tips you could employ on the weekends as well. So you can check that out by visiting the description of this podcast episode. If you’re listening on Apple podcast, or you can just go over to the link in my Instagram bio. It also is a pop up on my website this month over at healthy Catholic moms.com. So again, you can go just grab that little download 10 productivity hacks for the stay at home mom.
Main Episode:
Welcome to The Healthy Catholic moms podcast where we make moving and nourishing our bodies the priority so that we not only fulfill our vocations, but excel in our callings. I’m Brittany Pearson, a Catholic white mom, personal trainer, and I’m here to help you build healthy habits that actually fit your life. I am here to teach you how to get the results that you want and maintain the results that you want without spending hours at the gym, or meal prepping all weekend long. I understand I am right here with you getting my workouts done in the nooks and crannies of time, looking up recipes, while nursing babies and trying to prioritize my own health amidst everything else going on. But I have really good news for you, you can get the results you want. In less time without doing hours of cardio and restrictive dieting. I’m going to teach you how to use strength training and eating in a macro balanced way to get you feeling so good in your skin full of energy, and strong to carry out your life. Okay, on this podcast, we’ll delve into how to lose fat in a simple, sustainable way. What your workouts and nutrition should look like during different seasons of life like during pregnancy and postpartum times. We’ll also discuss healthy quick meals and how to get them on the table make foods that kids will actually want to eat. Mom hacks for making your day run more smoothly and so much more. All the while with continuous encouragement to stay the course and live with discipline. This is a place where we’re striving to steward our bodies well in order to joyfully serve. I am so happy you’re here. Let’s dive in.
Hey, friends, I hope you are loving today’s episode. And I just want to interrupt quickly to let you know if you are not satisfied in your current workouts. If you are kind of just pulling up random YouTube videos to do them or you’re not really seeing progress or you’re not in a great groove. Currently, I want to invite you to come try out our chasing greatness group. This you can try it out totally free. So get that out there first you can come check out everything about it, it’s going to take care of you’re not really following a plan problem. Okay, you’ll get a whole plan every single month a brand new plan that focuses a little bit on a different area of fitness. So some months we’re more focused on getting stronger. Some months, we’re focused on getting lean, some months, we’re more focused on getting flexible, okay, so every single month we prioritize strength training, there’s hit usually involved, you have all these pre recorded videos, you just press play and go or you can do the PDS if that’s more your style, but it’s more than that. So together because it is a community of women, we communicate on Slack we communicate on Facebook, we I have little challenges here and there where I you know pose something to you like hitting your water targets and then having a winter having drawing. So we really try to keep it fresh and keep you motivated all year long. And not just focusing on one thing all your long or pulling up the same video we’ve got all the exercise modalities represented. So you’ll get your full body work, you’ll get your single sided work, all of that and more and the best part is it’s all like minded women. So we also have a religious component every single month. This month we’re focusing on the Holy Family, talking about ways that we can enhance that in our own homes and sharing the litany of the Holy Family, those kinds of things. There’s recipe inspiration, just so much that I can’t even really do it justice in this little clip so if you’d like to try it out, again it’s the chasing greatness group over unhealthy Catholic moms.com You can go to with the work with me page or you can use the link in my Instagram bio, try it absolutely free for two weeks. Now one Kevin I want to let you know about is if you are looking for really in depth nutrition
and coaching, save that for the simple, sustainable fat loss program. All right, you’re gonna want to start there. If you’re needing a little bit more hand holding through the nutrition piece in the Jason greenness group, we assume that you have already gone through that and or just have a really great background in nutrition already. Alright ladies, I would love to see you in there.
Hello, Hello friends. Welcome to today’s episode. Thank you so much for being here, Mike, and I thank you as he is absolutely snoring in the rap. I’m sure you’ll hear him because in this position, my mouth needing to be close to the microphone, but his face being close to my face. You’re just gonna hear his heavy breathing is snoring as well. But it’s alright, we’re here. It’s all good. I hope you’re having a great February. And that yeah, everything is just going well for you whether you’re in the challenge right now we’re gonna be in the Jason greenness group or hustlin, and doing your own thing, trying out new things this year. I hope you are just in a good groove. And if not, I hope that you know, you can reassess and find that group quickly. Today we’re gonna talk about ways to beat the Bloat ways to beat bloating. Bloating is a really big topic. There are many angles and approaches you can take to this. I will say first and foremost, the only way to really diagnose what is causing you to bloat is by getting some kinds of testing done, like stool testing, blood tests, possibly those kinds of things. I personally have never done this, I am interested in knowing the results. I also think that there can be a borderline obsession with getting things exactly perfect ever, never bloating, you never this that and overall, I’m pretty you know, I don’t notice that it’s always when I eat gluten or always when I have starchy vegetables or always whatever. I just probably like you if you’re listening to this podcast bloat from time to time.
And when I do like none of us love it maybe more we more of us do around our cycles, things like that. But
that is the only foolproof kind of quote unquote way to get the exact answer for why your bloating, however be on that there can be many other reasons that cause us to bloat. The next biggest that Well, the biggest reasons I don’t really talk about a reason yet that that is just the most exact way to do it. But one of the biggest reasons is food intolerances or just aggravations. I don’t even have it on this list. That’s a little bonus one because I think that’s kind of a no brainer, but it might be newer to you, where certain people don’t break down lactose very well, certain people don’t tolerate gluten super well. So I would definitely just try to pay attention to your body. And see if you can find patterns. something for me that I’ve noticed is that my body doesn’t typically digest white carbs very well, unless they have been fermented unless it’s like a sourdough, or something like that. If I just have like white pizza, white fast food pizza, I’m going to definitely feel bloated. Later, I usually feel bloated after I drink beer, there are certain things I know, it would just be better for me to stay away from them. That gives me a choice like, am I going to have it anyways and feel bloated? Or am I going to forego x I don’t want to deal with the bloating. So above all, pay attention to what’s going on with your body. If you’re like me, and you don’t want to dive into the world of testing, then I would just try to pay attention what your body’s doing. If you do want to go for the testing, like awesome, there’s tons of at home kits. It’s not, I’m not saying never it’s just something I’m not doing right now, because this has not been a huge issue for me. But if Bloating is a like pervasive consistent issue for you, and could be, you know, a simple fix like not eating brussels sprouts, then I would encourage you to do that or to talk to a doctor or something like that. But these are just some tips. I’ve also talked about in past episodes on bloating, things like like I just mentioned lactose and gluten and some that are typically big triggers. I’m giving a kind of part two of the tips beyond that here. So you can go back and listen to previous episodes I’ve done about bloating. But number one on this list five tips to beat the Bloat today is number one is to limit or avoid artificial sweeteners. This is the only one that I’m pretty sure might have made my list before as well, because I’ve had clients struggle with this where they have isolated things like gluten, like lactose, whatever, and have not found that to be the culprit. But then we went a little bit deeper into what they’re eating. And it’s always after a protein bar that has monkfruit sweetener in it or stevia or something that even is supposed to be listed as more natural but it’s still causing them to bloat so pay attention that you feel particularly bloated after you eat
Eat something like it can be out of the box. Maybe you are like wolves in dairy. It wasn’t a starchy vegetable, it wasn’t gluten, but maybe your whey protein has artificial sweeteners and it weighs also dairy. Maybe it’s the artificial sweetener that’s doing it. So I would look to limit or avoid that and just see how you feel. I would try it for a couple days to really get a feel for if that, do you think that was it or not? He’s being so loud. I’m sorry, guys. I’m sure it’s really.
Man was tired. All right, tip number two is to move slash include cardio. So
studies show that just going for a walk after meals can really help digestion. So that can help get digestion going if you’re having an issue bloating, but movement, in general, is a great command for bloating. So I did say include cardio because this is kind of anecdotal here, I personally have felt relief and bloating if I have done exactly that, if I’ve gone for a walk, just moved my body not even necessarily in a workout. So maybe the if you’re straight strength training, and you do get bloated and you don’t notice relief from strength training, maybe try going for a walk or adding in some sprints, hopping on a bike for a bit to see if you can get some relief cardio helps things move around helps get your bowels moving. So things like you know, just taking a walk around the block and help get some relief that way. Alright, number three, is to increase fiber slowly. So this tends to be a hot topic. For my ladies, when we start an eight week challenge or the simple, sustainable fat loss program. It’s also called
where one week, we really focus on getting our three to five servings of vegetables. Now, if you are routinely having like zero amounts of vegetables, and then jump up to five or seven servings, you’re probably going to throw your system into a little bit of like, well what’s going on, you’re trying it’s trying to break all of this down, it’s not used to all this fiber, all these greens, etc. So I would encourage you to just slowly up your fiber and your vegetable intake so that your system doesn’t have to go from really processing non to a ton all at once. So that has that’s been super helpful for a lot of my ladies who initially it was just like, oh my goodness, I think I can’t eat five servings of vegetables. They can it just took a little bit of time for their body to kind of regulate at that amount. Okay? So if you want to like not panic and be like, Oh my gosh, I’m so bloated or so gassy, or whatever. Just kind of ramp it up slowly. Alright, two more tips to beat the bloat. Number four is to include prebiotics and probiotics. So probiotics are very buzzy, very big buzzword very hot right now. I feel like they’ve been around a while. And a lot of us know what probiotics are. We take probiotics. Probiotics are found in food as well. So I personally do not take a probiotic or prebiotic in a capsule or liquid or any of those kinds of forums right now I just tried to get through food. So my personal I’m sure you can Google a list of prebiotics and probiotics. My personal go twos are flaxseed for prebiotics, I use ground flaxseed and a lot of baking items like muffins. In the energy balls are energy bites that I make every single day for my kids breakfast, that’s all they eat all day, every day. I built ground flax seeds in there. So that’s a prebiotic. And then the two items that I routinely have that are probiotics are Greek yogurt and kefir to get those probiotics Alright, last tip, this is a big one this might even solve 90% of your problems with bloating is to stop eating
when you’re not hungry anymore. And I cannot tell you the source of where I heard this from but it was some some gas or something I really need to get better according my sources. They were talking about how in other countries. I want to say it was China but I don’t remember a country that this person was visiting a different country okay. It’s just a bit and in that country they do not say like, Oh, are you full? They say Are you still hungry? And there’s little Gino it’s like Oh, is that just a plan where it’s but if you think about it, there’s a really big difference between stopping when you are full implying like stuffed to the gills or like at max capacity, or when you were just not hungry anymore. I think that this deviates a little bit from the building conversation but I think a lot of us are programmed to first of all, never want to feel hunger. Like as soon as we feel the least bit hungry we’re like I need a snack. I need something I’m hungry and no we don’t want to get to the place of absolute like starving our blood sugar chopping were shaky. We do not want to get to that place at all. But however it is okay and it is natural to feel hunger. We should feel some hunger
between meals so that by the time you get to dinner, you’re actually
hungry for dinner, you have an appetite for the meal that is ahead. It’s not just like a constant flow of eating. And I’m guilty, I’m super guilty of that I, and I know it’s a fine line with being pregnant and nursing, that for me, especially when I’m nursing, it can be like, Oh, I’m fine. And I just ate recently, too, like, I am shaking, and I need something right now. So we obviously don’t want to get to that point. However, it’s okay to feel hunger and live with it a little bit until your next meal is very normal, there’s a reason, you know that we spaced out our meals to let our bodies digest and then to get an appetite up by the time it’s time for our next meal. So there’s that. And then
the idea of stopping, you know, when you actually are at capacity, not over capacity. And if you routinely eat until you are stuffed, this is a real adjustment. And this is going to take a bit to break that habit. Because I think a lot of us do this baby, we were raised with the clean your plate kind of mentality, or you eat out a lot and you’re used to really big portions. There’s all kinds of reasons that we might eat a little more than we should be at our meals. And I would just challenge you to kind of start with doing the old like, Stop. Wait, don’t drink a bunch of water, drink a bunch of liquid. Just wait, chat with people if you’re eating with other people. And then see if you’re hungry. I do this a lot. And my son always picks up on it. My oldest son will be like, Mom, are you good? Like, are you gonna eat more? Are you done? Let’s look I’m kind of seeing if I’m full. And it does take our bodies. I think research shows about 20 minutes to realize our brains to realize that our stomachs are full. So slow down, assess where your hunger and your fullness are. And make sure you’re stopping before your stuff stop when you are just no longer hungry. All right, you probably save on groceries that way too. There’s a little bonus grocery saving tip in there. All right, ladies, I hope this was helpful. And that even one of these tips can help you to combat the Bloat because it’s not fun to feel like the buttons on your genes are gonna pop. And next podcast episode we’re gonna talk about how to lose fat without restricting calories. All right, it’s gonna be a great one. I look forward to that. And in the meantime, make sure you go grab that freebie that I have for you from February if I haven’t talked about it in a while. It’s the 10 productivity hacks for stay at home moms.
You can grab it down below in this description for the podcast and probably be your easiest way to also go to the website and that’s the pop up there and healthy Catholic moms.com. So grab that freebie and I will talk to you next episode.
