LifeSource Doula, Fitness & Nutrition

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LifeSource Doula, Fitness & Nutrition

I’m Milly Friedman. I guide people through transformational seasons of birth, healing, reinvention, and growth. Hustle is dead.

I guide transformational growth with evidence based coaching that blends clarity, grounded energy, and radical self leadership—whether you’re rising from burnout, birthing new life, or chasing bold goals. Using evidence based practices, nervous system attunement, deep presence, and whole-person coaching. What takes its place is clarity, grounded energy, and radical self-love so you can rise into your potential, claim your power, and live a life that actually feels like yours.

02/03/2023

“𝐲𝐨𝐮 𝐝𝐨𝐧'𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐥𝐢𝐤𝐞 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲....

To have confidence, to feel empowered, to feel safe, to feel in control, to emotionally regulate, to live a full life, to respect and listen to your body, to enjoy the things you love, to have fulfilling relationships, to date, to grow, to enjoy things, to cope, to give yourself permission, to follow your dreams, to live out your values, or as any other prerequisite.”

📸 by

07/02/2023

“I think the hardest thing for a mother is to make it possible for a child to be independent and at the same time let the child know how much you love her, how much you want to take care of her, and yet how truly essential it is for her to fly on her own.”
~ Madeline Albright

Postpartum workout, postpartum health, wellness coach, postpartum coaching, postpartum fitness, online wellness coach, virtual wellness coach, at home workouts

20/01/2023

It was soon after having my daughter that I started to feeling lost. I had become my own worst critic and harshest mentor. I was trying my best to navigate my new world with a newborn and trying to keep up with all the pieces of me that existed before birthing. I felt like a failure. Once a business owner, social butterfly and now finding it daunting to shower or even brush my teeth.

It took time but eventually I began to set aside time to focus on myself and prioritize my own well-being. I consciously strive to see the promise of a new day. To help others, I know I must first try to help myself. I know that I do have the power to be a force for good and positivity. I cannot guarantee what any day will bring, but I can try.

What I learned from my failure.

1. Start with Self Care
(We can not share a resource with others that we lack ourselves)

2. Take Our Mental Health Temperature

3. Ask For Help

4. Look For Positives and Say them out loud to yourself

Postpartum workout, postpartum health, wellness coach, postpartum coaching, postpartum fitness, online wellness coach, virtual wellness coach, at home workouts

13/01/2023

As a person who supports wellness for others, I easily able to show up for others yet when it has come to asking for support for myself often I would not. I have learned that there are very valid reason for doing so and I wanted to share some of them with you.

1. THE IMPOSITION MYTH
We exist in a world where people around us have their busy lives to get on with. This may leave you feeling guilty to ask for help or may have you answering "no" to offers for it. Underneath all of this is actually the fact that when accept help we are declaring our vulnerability. We are showing a sign that there is a need that we can not meet for ourselves.

DEFINITION OF VULNERABLE- susceptible to physical harm or damage, emotional injury or attack; open to criticism. That is heavy stuff! Who wants to open themselves up to that and wouldn't that be perceived as weakness?

DEFINITION OF WEAKNESS-a deficiency or failing, as in a person's character, self in diligent fondness or liking

2. THE EQUATION
VULNERABILITY = WEAKNESS = DEFICIENCY. No wonder asking for help is so hard! This equation is backed up by what has become a cultural norm. By getting on with it, "sorting yourself out", shows strength and being strong is good. Yet we as humans are social beings and need connection to thrive and even exist.

We have equated that being vulnerable is being, "less than", so we don't impose on others, however when we are in position to help others we do and usually with little thought! Being quick to decline support or ask for it due to feeling guilt is in actuality us protecting ourselves from the horrible kind of disconnect we fear the most. We need to shift our cultural position. I say we turn guilt on it's head! Lets stop to consider that a person who is offering or who we can ask may have the resources and ability to help us just as you have for others! Let's stop putting up roadblocks between ourselves and others around accepting and asking for help and connect more with people in a very meaningful and mutual way

11/01/2023

According to recent reports fewer than 2 out of every 10 birthing people meet activity recommendations of 150 minutes of exercise per week( SOGC and CSEP)

The recommended guidelines include people who have never exercised before and who’s current health and pregnancy status do not include any contradictions.

▪️moderate intensity exercise for a minimum of 150 minutes per week.
▪️aerobic activity
▪️resistance training
▪️stretching

Activity should be enjoyable, not to the point of overheating or exhaustion. It’s is also important to take some precautions and avoid exercises where you could fall and as always you should also consult your obstetric care provider before beginning a new movement routine.

Postpartum workout, postpartum health, wellness coach, postpartum coaching, postpartum fitness, online wellness coach, virtual wellness coach, at home workouts

09/01/2023

Exercise ball, Stability Ball or Birth Ball, no matter what you call it, this inflatable sphere is a super diverse and wonderful!

Not only is it applicable to people of all levels of fitness for, stability, strength, flexibility, it can be used to support pregnancy and postpartum as well as menopause in a multifunctional way.

It is extremely important to understand that there is no one-size-fits-all situation with exercise balls.

A quick way to assess the fit of your ball is to sit squarely on the ball, place your feet flat on the floor in front of you. Your hips should be either exactly even with your knees, or a little higher approximately 5-8cm higher.

This position brings your body's weight forward giving relief from back pain and hip discomfort. In pregnancy and labour this position also helps keeps the pelvis open and relieves some of the pressure on your lower back inviting baby into a ideal position.

Wellness coach, Edmonton wellness coach, virtual wellness coach, wellness coaching

02/01/2023

Facing my wellness struggles and embracing where I was at was really hard.

I am here to tell you that even when you think change isn't possible or you're not sure where you could take your goals the first step is to start.

As your coach, I can be that person who can see into your future. I encourage you to embrace where you are at now and to acknowledge the journey you have been on to this point. I will not only help you to smash down the things holding you back, but support your to rework your current habits and life patterns to allow for permanent greatness!

YOU'VE GOT TO START SOMEWHERE.
I am here every step of the way !(literally)

I’m am now accepting clients into my online wellness program. Book your call with me to chat! Link in BIO! Or DM me “I’m Ready!”

Postpartum workout, postpartum health, wellness coach, postpartum coaching, postpartum fitness, online wellness coach, virtual wellness coach, at home workouts

07/12/2022

I get asked all the time how to decide whether to workout or catch up on some sleep.

This issue arises a lot for my clients who are in their postpartum journey. No matter what life stage you are in it’s important to remember that exercise is a type of stress. If you find yourself having to make this decision, I suggest choosing sleep:
➪if you’re losing motor function
➪under high emotional stress
➪are sick
➪are 4-6 weeks postpartum
➪in your first weeks and last weeks of pregnancy
➪having menopause related sleep issues
➪have not had 7-8hrs sleep in 24 hr

If you’re not sure then try:
➪doing light movement
➪break up your session into 2 or 3
➪going at a slow tempo

Postpartum workout, postpartum health, wellness coach, postpartum coaching, postpartum fitness, online wellness coach, virtual wellness coach, at home workouts

06/12/2022

My love for all in one pan meals…… ohh I can not say enough! As either a quick meal for my family or a couple cooked in one day as part of my weekly meal prep they are versatile and so delicious.

Directions:

1.Preheat oven to 400
2. Chop onion, garlic, brussels, sweet potato and apple
3. Drizzle all with oil and add salt and pepper
4. Prepare protein of choice (here we were doing a vegetarian meal)
5. Bake sweet potato for 5 min then add the rest for 10min then flip
6. Cook for another 10 (check potato's softness)
7. Remove from oven and check your proteins guidelines for cooked temp.
8. Option to drizzle with balsamic vinegar or maple syrup
ENJOY!

Wellness coach, Edmonton wellness coach, healthy eating, healthy foods, healthy recipes

02/12/2022

As I prepare to end this circle around the sun I have evaluated and prepared myself for the next.

I will continue working hard and fighting for what is right. Stop working 60+ hours a week and start spending more time with my family, and focusing on my health. I will form new habits and make use of my time in order to enjoy every day. I recognize that work will always exist, my friends and family will not. I will stay focused on my goals, and also on my life.

I will continue on my lifelong quest for knowledge and learning, while being open-minded to the views of those I converse with. We never completely know what is going on, but we must be empathetic and understanding.

Furthermore, I will continue to love myself and think about life in the long-term. I will continue to strengthen my body and also allowing time for to healing. I do not want to feel the injuries and pain as I age. Ultimately, keep working to achieve my dreams in order to travel the world with my family and enjoy life to the fullest.

11/11/2022

“There can be no dedication to Canada’s future without a knowledge of its past.”

🌹

10/11/2022

This is why I do what I do

Postpartum journey, postpartum support, wellness coach, doula, postpartum, wellness coaching, self care, boss babe,

03/11/2022

Movember is an annual event involving the growing of moustaches during the month of November to raise awareness of men's health issues, such as prostate cancer, testicular cancer, and men's su***de.

The Movember Foundation runs the Movember charity event, housed at Movember.com.

Movember, mental health, wellness coach, health coach

20/10/2022

If you told me 8 years ago that my entire world would change in such a huge capacity, that at times I may not recognized the person I was, I would not have believed you. I had amazing balance in my life unwavering balance. Fast forward to present day two kiddos and all that comes with running a fined tuned household and professional business women, there have been many days that I think to myself whoa how did I get here! One of the biggest learnings along this journey of parenthood has been there is a difference in your daily routine revolving around the kids and the entire meaning of your life revolving around them. You can still be on duty 24/7 and be involved in other things that personally serve you. It wasn't until I slowed down and took time to evaluate my values and boundaries that I was able to truly know how to exist in this parenting world. To understand what it means to be well for myself so I can in turn be well for my family. Many parents I talk to tell me about their lack. Lack of freedom, lack of time, lack of rest, lack of motivation . . . . .

The biggest is LACK OF CONNECTION WITH SELF.

Given my personal and professional experience with this transition I am so honoured to support this transformation with you. Let’s chat! Book your call with me today, link for booking is in my bio.

Postpartum journey, postpartum support, wellness coach, doula, postpartum, wellness coaching, self care, self love

19/10/2022

October 18 is World Menopause Day!

Many of us associate Menopause with term “hot flash”. These temperature changes are caused by the lowering of the hormone Estrogen. People during this phase of life can also feel like they are in a constant state of PMS. I always thought of menopause as something that my grandma has or goes through. As I got older and more educated I learned that perimenopause or full on menopause can start as early as 35. Experiencing changes during pregnancy and childbirth I personally realized the effect that hormones have on all aspects of my wellness. While the hot flashes and PMS like symptoms *(irritability, lack of motivation, anxiety, fatigue) are a normal part of this time in a person's life, they can be debilitating. The great news is there are ways to support this journey! Exercise and balanced eating, self calming skills, engaging with your creative side are just some of the ways. If you really want to set yourself up for a beautiful menopause jounrey hiring a wellness coach to support you can make all the difference. I would love to connect with you to see if I can be this person for you. Book a free call with me from the link in my bio. Looking forward to chatting with you!

*Please note that as a wellness coach I do not diagnose or treat medical conditions. Working closely with a care provider is always suggested especially when starting a new wellness program.

07/10/2022

Privileged Gratitude…

Gratitude has become a constant in my daily routine. I believe for myself it is one of the identifying aspects that attract things to my mental and physical wellbeing within my life.
Despite this, I have been thinking lately about the practice of gratitude especially within the wellness community as trending advice. I feel this advice can be exclusionary. For me this practice comes easily, but what I have realized is it comes easily to me because of my privilege. I see so many people who share about the practice of gratitude without the mention of privilege or inherent advantage. Suggesting to people if they practice gratitude they can alter their life in extreme ways like manifesting physical things. As a wellness person this advice can be extremely insensitive. By acknowledging when we are benefiting from historical, systemic injustice and recognizing when we are unfairly advantaged is of great importance. I invite you to reflect on this when sharing about the practice of gratitude, especially as advice for others to do. Please consider if what you are putting out to the world is helpful, patronizing or condescending.

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Telephone

+17802671839

Website

http://www.millyfriedman.ca/

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