Motherhood Made Healthy - Health coaching (2025)

29/09/2022

What's your favorite food??

16/02/2022

Do you think your metabolism is slow??
Are you supplying it with the components it needs to run at optimal speed?

We've been conditioned to think that our metabolism is simply the ability to be thin and stay thin.
In reality metabolism is the accumilation of the chemical reactions that keep us alive.
Our metabolism converts food to energy which is used for other cellular processes.
It also converts food into the building blocks for new proteins, fats, DNA and some carbs that make up our bodies.
Lastly, it helps eliminate waste.

Without a healthy metabolism our body lacks the ability to properly grow, repair, reproduce, maintain structure and respond to our environment.

☆In order to have a "fast" metabolism you must:
▪Provide it with the nutrients it requires- quality protein, fats, whole food carbohydrates - a variety will contain the vitamins and minerals needed.

▪Exercise - specifically strength train to build muscle because muscles are metabolic which means they burn calories for energy production (cardio amount will depend on the person)

▪Eat enough protein - breaking down protein to build new proteins burns calories and builds muscle (it's a positive feedback loop)

■ Things that impede our metabolism:
- Excess of processed foods
(They lack natural vitamins and minerals and nutrients needed for energy production which leaves us wanting more food and they also usually contain synthetic iron which causes a slew of issues)

- Undereating
(your body goes into preservation of energy mode if you don't give it the amount of nutrients it needs)

- Restricting natural carbs
(we need carbs to trigger insulin response and proper usage to aid in energy production)

- Dehydration
(Water plays a role in energy production so make it a priority)

- Excessive stress
(high cortisol interferes with insulin production and use which impedes the production of energy)

- Not enough/poor quality of sleep
(as parents this is not always an easy fix but making sure you go to sleep around 10 should hopefully allow the adequate time your body needs to rest and repair)

15/04/2020

Experiementing -
one of the many reasons I love science.

I mean, how do we know unless we try?

Even after we know an outcome, don't some things change?

I know I change (and so do you).

Personally, I LOVE change.
I get antsy when things are stagnant.

I constantly learn and adapt to things according to what's best for me.

I do this through experimenting!

My "scientific method":
▪Identify problem/area that needs attention
▪Research solutions
▪Implement solution that makes sense for me/my life
▪Observe and record changes/outcome

Get experimenting!
What are you going to try new?

27/03/2020

2 Things I love:
1. Being a mom.
2. Learning about health and wellness and sharing it with others.
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That's why I'm here.
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I want to inspire mamas to learn about their own bodies - because a powdered shake is not one size fits all - we're all unique.
I want to help you learn how to best keep those mom bods running optimally (so our super mom powers can be fully charged).
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At the same time, I want to empower you mom's to foster that mindset in your kids.

Teach them to listen to their bodies, too.
Not to shame them cause "Timmy loves asparagus, why can't you?"
Everyone's taste buds are different and the cool thing is they can change!

Teach them how emotions, and other aspects of life affect how our bodies feel, physically.
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So, that's the shift I'm moving towards.
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Info for you AND your kids!
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What do you think??
Let me know in the comments if this would be beneficial to you ♡

31/12/2019

Do you wait for the new year or do you impliment new things throughout the year?
ANY TIME is good!
Any time is better than never!

11/12/2019

I remembered something really important...
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I had been in the same dress for the second day in a row.

I hadn't bothered to fix my hair or shower, clearly.

I allowed myself a morning of much needed rest while my 3 year old was with her grandparents but I had a project to tend to, so I got to work.

As I glanced in the mirror on my way out of my bedroom I had a fleeting thought, of "ugh".

I stepped back in front of the mirror and had what felt like an epiphany...

"I like myself!"

I'm don't feel "ugh" about myself, that was someone else's judgemental thought creeping in.

I did a little dance, flashed a big smile then went to wash my face, fix my hair and toss some earings in.

I just needed to remind myself that I love who I am and I love to take care of myself.

Cause I matter.

You matter!

It matters to love yourself.

It gives you motive.

Just like you have to choose to love a partner, you have to choose to love you!

Take care of yourself - mind, body and soul because you love yourself!

If you need more self love/self care encouragement follow the wonderful Brea ♡

18/11/2019

There are bugs in your belly.
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Bugs that are supposed to be there of course -bacteria.

(There could be some that shouldn't be there or maybe shouldn't be so many of but that's for another day.)

I like to visualize them as bugs because they're our little workers.

The amount and variety of these guys matter.

How do we control that?
By feeding them FIBER.
Various, wholesome forms of fiber.

The bugs help breakdown our food and they talk to our brain (via chemicals of course, not little bug voices, although that'd be awesome).

When we feed the good bacteria various forms of fiber they are happy and thus (essentially) we feel good and happy.

This creates a positive feedback loop: our gut bacteria is in check...they signal to the brain to keep the fiber coming... we crave healthy foods/ lots of fiber = the bacteria and us stay happy and in balance.

The problem arises when the bug ratio gets out of balance.

Lets say you take an antibiotic...
This causes your bacteria to become out of check because antibiotics don't JUST kill the problematic bacteria it kills the good ones too.

If yeast strains of bacteria take over (which they will anytime they see the opportunity) then you crave SUGAR because that's what keeps them thriving.

See how that works?
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I don't want this to get too long so I think I'll stop there for now but this stuff fascinates me, does it interest you???

Does it help you understand your body more?

To me it makes a big difference in my lifestyle if I know why I do something or how it works!

Anybody else??

16/11/2019

I think I'm about to go on a rant...
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This is where it's at!
REAL FOOD.
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And yes, I know the supplements are not whole foods as far as fresh, in their whole form - but at this time in life I need some extra stuff, being postpartum and "cold" season.
Anyway, real food.
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It's what keeps our body alive.
It's important!
It's what we need our diets to consist of the LARGE majority of the time.
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I love learning new things and adapting what I know or changing what I've previously known through trial and error to find out what works for me.
That's called evolution, by the way, we weren't made to be stagnant or unchanging.
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So, yes, I still have processed foods in my cupboards but they are few and far between, and carefully selected (via ingredient list).
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We have to remind ourselves that we are made of things from the earth and so, from the earth we should eat, in order to thrive.
We really do become what we eat.
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And YES I eat none whole foods. When I'm at celebrations and on occasions where I may not have a choice or whenever I damn well please.
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On the flip side, my body is able to handle getting rid of things that I don't eat on a normal basis, with ease.
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I've worked to create that environment by having a solid base of whole, real foods.
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Ok, I think that's enough .

06/11/2019

YOU ARE IN CONTROL OF YOUR BODY.
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It may not seem entirely true to you, and no we can't keep ourselves from getting an illness or feeling yucky 100% of the time.
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There are a lot of things we can do to help PREVENT most ailments, aches, pains and feeling lousy overall.
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☆ YOU choose to feel good when you choose to treat yourself well.
☆YOU get to be better for you and everyone else around you because you feel so great.
☆YOU get to decide what you eat.
☆YOU get to feel free from shame, guilt, dieting..
☆YOU get to change your mindset.
☆YOU get to learn new things!
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YOU.
Not your friend or doctor or partner or mom or brother...
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Y O U
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Because you know your body best.
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I want you to be empowered to be the version of you that you envision.
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If having all that control isn't your thing, I'm here for you, to hold your hand along the way.
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Sign up for a free chat .

05/11/2019

"Where do you get your motivation?"
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You have to find your why.
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Why you want a healthier lifestyle.
The REAL reason, deep down under all the fluff.
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For me, it was a little bit of vanity - I hated my acne.
I wanted to look good and feel good.
I wanted people to see me not my red spots.
But that was all wrapped up in the bigger package -
I DIDN'T FEEL IN CONTROL OF MY BODY.
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Ironically, I was the only who could change that.
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So I did.
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Once I made up my mind, I didn't need much "motivation".
I was taking control of my body and since that was important to me, it became part of my lifestyle.
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I made a single big decision which trumped all the other smaller decisions I came across down the road.
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THEN, I got pregnant and my "why" shifted.
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It was no longer just my body, I shared it with my baby!
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Find your why.
Dig deep, past the external stuff to the real s**t!
- That's where you'll find your motivation.

25/09/2019

GIVEAWAY!
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I'm excited for one of you to get to try Rasa.
It's an herbal koffee that is healing to your adrenals and it's mood boosting!
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If you want a chance to win...
1. Like this post.
2. Follow
2. Tag a friend (yes, the more tags the more entries!)
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The winner will be randomly selected and announced 9/27!
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This is not not sponsored, endorsed by or affiliated with Instagram.
Must live in the United States.

22/09/2019

I guess it's trendy to call yourself a snack? ▪□▪
I don't know about all that but i DO know that when you're wanting to make a change in your eating habits healthy snacks are a must!
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And they must be something that you're actually going to want to eat when you feel the snack attack!
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One way to make this inevitable is to have them prepared and ready to grab or at least have the ingredients on hand.
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One of my favorites are these dairy free Chocolate Chip Cookie Dough snack balls.

They taste delish, are sweetened with maple syrup and are filling because of their protein content!
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Can you guess the main ingredient that sets them apart from other cookie doughs??
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For more healthy snack ideas sign up for my email list with the form on my website.

22/09/2019

This is not to brag or make any mama feel guilty.
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I had enjoyable pregnancies and easy deliveries with no complications.
I recovered pretty quickly and hear a form of this phrase often, "You don't look like you just had a baby"
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I'm proud of that.
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Not because I want to look skinny or perfect, but because I treat my body well.
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Some of you are probably thinking at this point, "Well that's because you have good genes".
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Well maybe so, but our lifestyle - food, movement and stress level - tells our genes what to do.
Good genes can be turned off and bad genes can be turned on just as easily.
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I was definitely flipping the switches on my genes when I was eating my fair share of foods that lack nutrients, drinking heavily and had plenty of stress on top.
I paid for that in painful acne, weight gain and a form of depression.
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So, I'm here to empower you to take care of your genes so you can be proud to wear them!
⠀⠀⠀⠀⠀⠀⠀⠀⠀..I had to, I love puns.

20/09/2019

I guess it's trendy to call yourself a snack?
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I don't know about all that but i DO know that when you're wanting to make a change in your eating habits healthy snacks are a must!
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And they must be something that you're actually going to want to eat when you feel the snack attack!
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One way to make this inevitable is to have them prepared and ready to grab or at least have the ingredients on hand.
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One of my favorites are these dairy free Chocolate Chip Cookie Dough snack balls.

They taste delish, are sweetened with maple syrup and are filling because of their protein content!
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Can you guess the main ingredient that sets them apart from other cookie doughs??
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For more healthy snack ideas sign up for my email list with the form on my website.

16/09/2019

REAL LIFE.
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Sloppy and simple yet still satisfying dinner.
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To be honest I didn't really want the mixed greens...

But I know that I feel my best and have more energy when I do, so I did it without complaining and after dinner felt really good.
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I know not everyone has that mindset but remind yourself that it's not a punishment to eat well.
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You GET to treat your body well if you want to!

14/09/2019

"Don't be a hypocrite!"

She says this to me often, just not in those words.
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I'm sure you've told your kids to try new things but are YOU trying new things?
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Are you trying to change your habits but just settling back into your old ones because it's comfortable?
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Are you switching up your routine to see if it can make a difference in your day or are you telling ourself it'll be too hard before you even give it a chance?
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Would you let your kid get away with that?
Probably not...you'd encourage them to at least try first.

So don't be a hypocrite, mama!
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When you want change in your life you have to be willing to try something new!
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A new perspective is the best starting place!
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I challenge you to try something new this coming week that could lead to a better you!
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The best part is, if it's not the right fit for you, you can try something different the next day!

13/09/2019

Is this you when you're stressed?
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Stress eating is pretty common.
It's natural to want to feel comforted when you're having a rough time, and for a lot of us food is uber comforting!
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I'm not a chronic stress eater but I'd be lying if I said I'd never done it.
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Here are some things to do to shift your stress eating habit...

¤ When you go to reach for junk food in hopes it'll chill you out, ask yourself, "Am I going to feel better or worse after?" ..Be honest with yourself.

¤ Ask yourself, "Is there an area of my life that needs nourished instead avoided?"
ie: relationships, finances, self care, connection to something greater etc.

¤ Sometimes you do need to allow yourself to have a damn treat! Just don't eat the whole box of cookies...take a few and go do something you enjoy that actually nourishes your soul (TV doesn't really do that no matter how much we tell ourself it does - guilty there).
••• Blast the music and dance that stress out.
••• Run yourself a bath and listen to your favorite podcast.
••• Meditate. Pray. Reflect.
••• Do some yoga.
••• Dig into a new book you've been dieing to read.
••• Call that friend you've been meaning to catch up with.
WHATEVER FLOATS YOUR BOAT MOST - DO THAT!

¤ BREATHE and remind yourself that you're human, it's OK to feel the way you do but most importantly that you are in control of your actions!

Tell me - when do you feel like stress eating most??

12/09/2019

I made the mistake of implying the need for perfection.
BUT I fixed it easily.
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Henley was helping me fold laundry and after the first one she asked, "how's that?"
I quickly and proudly replied "that's perfect!"
So, following the next one she folded she asked, "is this perfect?"
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Uh oh.
I didn't mean to make her strive for my perfection approval.
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I thought quickly and asked her, "Does it look perfect to you?"
"Yup!" she said.
"Then it's perfect" I assured her.
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I don't want her striving for my stamp of.
I want it to be her stamp.
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Striving for perfection isn't necessarily a bad thing but it has to be your version of perfection or it'll never seem good enough.
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If it's perfect in your eyes why does it matter what anyone else thinks?
Seriously!
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Where do you need to switch that flip in your life?
From wanting it to be someone else's version of perfect to your version - the one that matters most!

Motherhood Made Healthy - Health coaching

29/09/2022

16/02/2022

15/04/2020

27/03/2020

31/12/2019

11/12/2019

18/11/2019

16/11/2019

06/11/2019

05/11/2019

25/09/2019

22/09/2019

22/09/2019

20/09/2019

16/09/2019

14/09/2019

13/09/2019

12/09/2019

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