הפודקאסטים הטובים ביותר ב-Fitness Routines (2024)

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Enough dieting already! Get in the best shape of your life with 3 easy hacks 9:39

4d ago9:39

9:39

Hey mama! Tired of feeling stuck in the endless cycle of dieting and never seeing lasting results? In this week's episode, we’re saying enough to dieting! Join me as I break down three simple hacks to get you in the best shape of your life—without the restrictions, guilt, or stress ( or having to cut out all of your favorite foods forever) Designed…

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Why you can't stop eating at night and how eating more protein can help 13:56

10d ago13:56

13:56

Is (night time) snacking sabotaging your health goals? In this week's episode I'm sharing with you some of the main reasons we tend to snack (especially at night), and how making a few, small tweaks to what you are eating throughout the day can stop the cravings and the snacks at night (or really any time of day) Tired of trying to figure this whol…

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3 Secrets to a Stronger, Firmer Core as a Postpartum Mom w/ guest Dr. Jena Bradley, DPT 26:18

19d ago26:18

26:18

In this episode, we dive into effective strategies for rebuilding and strengthening your core after giving birth. Whether you’re struggling with diastasis recti, low energy, or just want to feel more confident in your body, we’ve got you covered. Most new moms struggle to stay fit and live a healthy lifestyle which is why I'm so excited to have Dr.…

1
Frustrated by low energy, stubborn fat loss, and cravings? 3 keys to boost energy, stabilize blood sugar, and kick cravings using protein 14:26

25d ago14:26

14:26

Hey ladies, today’s episode is for all you working moms and women out there who are feeling drained, stuck, and battling those relentless cravings. If you've been struggling with low energy, stubborn fat that just won’t budge, and constant cravings that seem to sabotage your goals, this episode is a must-listen. We’re diving into the power of prote…

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Sick of dieting to lose weight?! Learn how ditching the diet can radically change your health and your life 18:01

1M ago18:01

18:01

Hey friend! Today we are taking it way back to episode 1 of the show. If you are sick and tired of dieting to lose (and keep weight off) and you're ready for a more sustainable and healthy approach to food and exercise, then this episode is for you! The thing I realized, is I didn't actually *know* I was dieting...until I did. For years, I thought …

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Sleep: The Basics and how to Get a Better night's Sleep Even with a Busy Schedule 15:35

2M ago15:35

15:35

Amazing mama! I know your days are packed, your to-do list never seems to end, and the weight of the world can feel like it's pressing down on you. You give so much to your work, your family, and everyone around you. But when was the last time you truly gave to yourself? (Not in a selfish kinda way) I’m not talking about the quick moments you carve…

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Self-Care Tips for Working Moms: How to Prioritize Yourself Without the Mom Guilt 20:33

2M ago20:33

20:33

Hi mama! In this week's episode, we're diving into the essential topic of self-care for us working moms. Balancing career, family, and personal needs can feel like an impossible juggling act, often leaving little room for self-care. This only leads you depleted and unable to show up for the most important people in your life the way you want to (in…

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4 tips to help you stay on track with your fitness goals without falling into the diet trap 20:59

2M ago20:59

20:59

Hey mama! Are you tired of the endless cycle of dieting and feeling like you’re never quite achieving your fitness goals? In this episode, we’re breaking down the barriers that diet culture has built around our minds and our bodies. Join me as we explore 4 powerful tips to help you stay on track with your fitness goals without falling into the diet…

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Struggling with too much screen time? 5 ways you can get more time back 11:17

2M ago11:17

11:17

Hey Mama! Are you feeling guilty about spending too much time on your phone? You're not alone! I've been there too. As a mom I know how hard it can be to shut your brain off after work. Or to stop thinking about ALL the things you have to get done to ensure your house keeps running and everyone has what they need. In this episode, we tackle the com…

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5 Secrets to Easy meal Planning and Prep as a Busy Mom (plus a few bonuses!) 22:10

2M ago22:10

22:10

Hey Friend! I know firsthand how overwhelming it can be to juggle work, family, and everything in between while trying to put healthy meals on the table. But guess what? It doesn’t have to be that hard! Today, I’m sharing 5 secrets (and a few bonuses) that will make meal planning and prep a breeze, even on your busiest days. Using this meal plannin…

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The Strong(HER) Way is getting a makeover! 2:05

3M ago2:05

2:05

Hey friend! I'm sorry for the radio silence the past few weeks. I've been working diligently on the show giving it a much needed and deserved refresh! Aaaand, I've also been intentionally slowing down a little bit this summer to be more present with the kids. Over the next several weeks, we will be making changes. In the meantime, enjoy some of our…

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How to improve your health and know what to eat for your body using intuitive nutrition and biofeedback 30:53

4M ago30:53

30:53

Hey friend! Ever find yourself confused by all the science and info out there about what, how , and how much to eat for you and your goals? I can almost guarantee that you will find research supporting BOTH sides of an argument. Which is why I'm sharing with you how I coach my clients to sift through the noise and make the best food choices for the…

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Change your bad habits using James Clear's 4 laws of behavior change (my notes on his masterclass) 29:55

4M ago29:55

29:55

Hey Friend, Believe it or not there is a science to human behavior. Welcome back for another episode of The Strong(HER) Way! Today I am sharing with you my notes and highlights of James Clear's Habit Masterclass. I read Atomic Habits a couple years ago, so this was a great refresher. I give you just the highlights (so highly recommend the entire bo…

1
The truth about fitness trackers, spot treatment for fat loss, and the scale 4 common client questions answered 19:17

5M ago19:17

19:17

Hey friend! Welcome back for another episode of The Strong(HER) Way. This week we are taking 4 of the most common questions (and struggles) I see women facing when it comes to their fitness and health goals. I'm brining you my perspective on each of them to help equip, empower, and inspire YOU to take action on your health and fitness goals in a wa…

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How to cultivate self acceptance for greater motivation and consistency 19:01

5M ago19:01

19:01

Hey friend! This week on the show, we are talking about the importance of cultivating self acceptance to help you stay the course on your health and fitness journey. if you're like the me 5 years ago, maybe you tend to be really hard on yourself. Beating yourself up and putting super high (dare I say unrealistic expectaions) on yourself. You know t…

1
Maximize your fitness results: how to workout in your 40s (REPLAY) 43:02

5M ago43:02

43:02

Hey friend! Welcome back for another episode. Today we are bringing a replay of how to maximize your fitness in your late 30s and into your 40s. This year, I turned 39, so this is definitely a topic near and dear to my heart--but also so many of the women I work with are in the late 30s to 40s. Things can start to change in this era hormonally..And…

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People who have lost weight keep it off long term do this ONE thing (Client Case Study) 17:46

5M ago17:46

17:46

Hey Friend! Welcome back to another episode of The Strong(HER) Way. This week we are doing a bit of a hybrid--we will be doing a short case study of a client who went from working out 0 times a wekk to 5x a week in just a few weeks. And then, we will unpack how she did it and WHY it worked. (Hint: this is the ONE thing people who have lost weight l…

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Overcome weekend eating habits that are getting in the way of your fitness goals 17:14

6M ago17:14

17:14

Hey friend! Do you often find yourself going a little crazy on the weekends? Maybe you can be 'good' throughout the week, but the weekend hits, and it's like all bets are off. This used to be me. I would eat so good all week long, but by the end of the day and pretty much every weekend, it was like a monster took over and I'd just go nuts. Then, I'…

1
7 diet pitfalls to avoid and strategies to help you be more successful 17:28

6M ago17:28

17:28

Hey beautiful friend! Are you tired of the endless cycle of diets that promise the world but leave you feeling frustrated and defeated? you're SO not alone! Join me for this week's podcast where we dive into the real talk about ditching the diet mindset for good. I'm here to empower you with practical tips and strategies to break free from the diet…

1
Quieting your internal food noise to make better food choices 25:02

6M ago25:02

25:02

Welcome to The Strong(HER) Way! Today, we're diving into the juicy topic of quieting that relentless chatter about food in your head. I'm your host, Alisha Carlson, and I'm here to help you kiss dieting goodbye and embrace a more joyful relationship with food. Let's face it, we all have that little gremlin in our heads telling us what we should or …

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Client Case Study: Eat the right amount of food for your body and goals without fear (REPLAY) 15:28

6M ago15:28

15:28

Have you ever felt like certain foods were your enemy, lurking in the dark corners of your pantry, ready to derail your health goals? This episode is for you. Together, we take a deep breath and step into the muddy waters of diet culture, shining a light on the widespread carb phobia that's been fed to us over the years. I pull from personal experi…

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How to get pregnant: the best tips to help you conceive, overcome infertility and PCOS with holistic health strategies w/ Jen Cougill 46:24

7M ago46:24

46:24

Infertility is a journey that many women know all too well. Jen Cougill, once a Physician Assistant and now a holistic health coach, joins me to share her struggle with infertility and exactly what she did to get pregnant . With a focus on hormone balance and gut health, Jen and I discuss the pitfalls of diet culture, the necessity of managing stre…

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Tap into your inner strength: 10 benefits of building muscle for women 24:25

7M ago24:25

24:25

When my family faced a health crisis, I knew something had to change about the way we were living our lives. My husband was diagnosed pre-hypertensive when he was mid-20s. That scared both of us into getting healthy so he didn't need to live the rest of his life on medication. Especially because high blood pressure runs in his family. In our latest…

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Create food freedom with the in this beginner's guide to mindful and intuitive nutrition 49:11

7M ago49:11

49:11

Ever feel like you're waging a war with your waistline, trapped in an endless battle of calorie counting and guilt over every bite of food? We're tearing down the walls of restrictive dieting and building a foundation for a joyous and intuitive relationship with food. Join me as I guide you through the Mindful Eating Kickstart Guide, an empowering …

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55: Sex vs. Sleep - Are We Trading Our Relationships for Healthy Sleep Habits? 19:20

7M ago19:20

19:20

I read a statistic recently that blew my mind: “the frequency of sex among moms with partners has also declined since last year, with 54% of moms reporting that they are having less sex than they were a year ago… 60% are having sex twice a month or less.” Not only are we trading physical intimacy with our partners for sleep, I also read, “Moms are …

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54: BONUS Why Celebrating My Black Heritage is a Healthy Habit 34:33

8M ago34:33

34:33

Celebrating Black American heritage is healthy! Especially if you are a person of color in the very racially separated society, it may be very important for you to consider ways you can find clarity and find your voice within this dynamic. Also mentioned during the podcast - you can still join our February fitness challenge in the Facebook group! I…

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5 reasons you crave food even when you're not hungry, and simple strategies to help 16:34

8M ago16:34

16:34

Ever found yourself reaching for a snack when you're not even hungry? You're not alone. Join me as we peel back the layers of our food cravings and relationships in the newest installment of Stronger Way to Eat, Move, and Live. Together, we'll explore the maze of emotions and habits that leave us yearning for certain foods, uncovering the societal …

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53: Normalizing Busy Mom Chaos in Baby Steps to Healthy Habits 17:47

8M ago17:47

17:47

Mom life is way too busy for all the self-care TikTok trends, the hour-long workouts, the gourmet meals, the weekly girls nights! Life can be absolute chaos, near burnout, between diaper changes, afterschool lessons, work projects and then all the unexpected LIFE that gets thrown at us! To build healthy habits, we don't need perfectionism, we need …

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52: Is “Healthy Habit Decision Fatigue” Fogging Your Progress? 5 Simple Steps to Get Your Healthy Habits Back on Track 15:55

8M ago15:55

15:55

Can’t find time to work out? Grabbing drive-thru AGAIN because it’s just too hard to figure out a meal at home? So many of us, too tired from life, are stuck in what I’m calling “healthy habit decision fatigue” on today’s podcast. And it’s time to start walking out of this frozen place in our minds and make moves! Listen today as I share four ways …

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3x cancer survivor shares her journey and best tips for preventing cancer w/ Cancer Coach Casey Head 36:32

8M ago36:32

36:32

Meet Casey: My name is Casey Kang Head. I am a 3x survivor of acute lymphoblastic leukemia & stroke survivor. I am now a cancer coach that teaches survivors how to reclaim their life and learn how to live differently to ensure they are stronger physically, mentally & emotionally so they don’t live life in fear. I am an Author of “Finding Your Way B…

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51: What is Mobility? Start this Vital Healthy Habit Now 14:31

8M ago14:31

14:31

Pain in your knees? Ankles? Sore neck or back? Mobility could be the missing puzzle piece in your movement routines! Mobility is so important, for injury prevention and for remaining active for a lifetime. Today, I’m talking about mobility - what it is and why this kind of movement is so important to have in your regular movement routine. Let’s mov…

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50: Celebrating 50 Episodes! Sharing My New Year Goals 16:42

8M ago16:42

16:42

We have made it to 50 episodes! Today, I’m sharing what I’ll be working on this new year in each of the 5 habit areas from the Body Habit Rescue program. Let’s move, Lu JOIN the Online Community -> https://bit.ly/bhrFBgroup Be an INSIDER -> https://bit.ly/bhrinsider Get UNSTUCK in your daily wellness habits -> http://bodyhabitrescue.co…

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49: The ONE Thing that Will Get You Farther Faster in Your New Year Health Goals and Resolutions 16:18

9M ago16:18

16:18

Mentioned in today’s episode: 2024 Wellness Planning Party and other new year freebies for Body Habit Rescue group members - https://bit.ly/bhrFBgroup Body Habit Rescue Insider (emails and other perks) - https://bit.ly/bhrinsider Are you in decision fatigue already this new year? Feeling behind as everyone seems to be flying past with their new yea…

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Building Better Habits: how to change your life when change is hard 23:15

9M ago23:15

23:15

Unlock the secret to a life of balance and progress as we explore the powerful concepts from "Switch" by Dan and Chip Heath. This episode is your ticket to harmonizing these conflicting forces, setting you on a path to achieving your most ambitious food freedom, fitness, and life goals. Together, we'll explore how simple shifts in our environment c…

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48: 4 Essential Tasks for Lasting Change in the New Year 24:16

9M ago24:16

24:16

Mentioned in today’s episode: 2024 Wellness Planning Party and other new year freebies for Body Habit Rescue group members - https://bit.ly/bhrFBgroup Body Habit Rescue Insider (emails and other perks) - https://bit.ly/bhrinsider Happy new year! We are well into the new year, and I want to support you actually *achieving* your goals this new year -…

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Feel better in your body by breaking free from body image struggles w/ Risa Hasbrook (REPLAY) 47:54

9M ago47:54

47:54

Struggling with your self-image or feeling shackled by the 'never good enough' syndrome? My conversation with mindset coach Risa Hasbrook shares how a shift in perspective can liberate you from these constraints, fostering a celebration of your body as it is, and as it can be. Risa, with her journey from South Africa to the U.S., provides powerful …

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47: Holiday Health Habits: Managing Holiday Stress with the 5 Habits 13:40

9M ago13:40

13:40

Right now you may be so tired, so stressed, so done with all the things for and around the holiday, and I want to give you some motivation to take care of yourself this holiday. In today’s episode, I’m talking about how the 5 habit areas from the Body Habit Rescue are going to support your health through the holidays. Let’s move, Lu JOIN the Online…

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46: Holiday Health Habits: Keeping Healthy While Traveling 19:03

10M ago19:03

19:03

Do you get a little antsy about how I’m going to keep showing up for your health and sanity as you travel? Me three. It’s so important for me because I definitely do NOT show up well for my family or my own enjoyment when I am not taking care of myself. And honestly, my family is no fun to be around when we’re not getting our basic health needs met…

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The top 7 reasons diets don't work long term 17:28

10M ago17:28

17:28

Are you tired of bouncing from one diet to another, only to end up feeling like a failure? I promise you're not alone. Join us as we debunk the unrealistic expectations and restrictions that are synonymous with traditional diets. Forget about deprivation; this mindful and intuitive approach will foster a healthy relationship with food and yourself.…

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45: Holiday Healthy Habits: How to Hibernate and Refresh this Season 15:07

10M ago15:07

15:07

We don’t call it hibernation for humans in winter, but we do actually move inward - and moving inward is such a consistent part of the holiday, even spiritually as we think of the actual holidays - Christmas, Hanukkah, and Kwanzaa. In today’s episode, I talk about how to allow ourselves to lean into hibernating this holiday, in all areas of our wel…

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44: Holiday Health Habits: Modifying Healthy Habits for Cold Weather 18:07

10M ago18:07

18:07

I think most of us - if we’re living with a very heavy load - we need consistency in any season. Many times the holiday season is such a rush, and the cooler temperatures give us an excuse to throw in the towel for our healthy habits. But this doesn’t have to happen! In today’s episode, I talk about how I modify my healthy habit rhythms for the col…

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43: The Secret Behind Lasting Healthy Habits that Get Results 22:06

10M ago22:06

22:06

Why do some goals succeed and some goals fail? This is a BIG question with a lot of answers, but at the core of the answer is whether we have given the goal a fair chance. This is the same when we are reaching for healthier habits and healthier lifestyles! Whether it is more energy, more confidence, weight management, less overwhelm, or managing ma…

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Partnering with your body: how to find the best diet for you (REPLAY) 11:44

10M ago11:44

11:44

Are you tired of trying diets that don't work? Have you ever wondered if there's a different approach to nutrition that doesn't involve restrictions or guilt? We're here with you today to debunk many nutrition myths and help you find a sustainable and personalized approach to your diet. We're exploring how to consider 'diet' as a noun and not a ver…

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42: 4 Healthy Ways to Recharge When Your Energy is Low 12:07

10M ago12:07

12:07

CYBER MONDAY sale! Special 30% off my one-on-one coaching AND the Body Habit Rescue course with the code CYBER30! Visit bodyhabitrescue.co or email me directly for one-on-one coaching at hello@fitwithmommylu.com. – So many of us are walking around, looking at life through a thick cloud of low energy day in and day out. Do you have anything that rem…

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Advice for creating achievable work life balance as a busy working mom 39:06

10M ago39:06

39:06

Ever felt burdened by the societal expectations of being a perfect mother, a dedicated professional, and maintaining an ideal body? We’re here to let you in on a secret, you're not alone. We've been there too, and we're here to share our personal journeys of finding peace, calm, happiness, and fulfillment in our own unique ways. In this enlightenin…

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41: 4 Ways to Keep Moving through the Holiday Hustle 12:54

10M ago12:54

12:54

CYBER MONDAY sale through 12/1/23! Special 30% of my one-on-one coaching AND the Body Habit Rescue course with the code CYBER30! Visit bodyhabitrescue.co or email me directly for one-on-one coaching at hello@fitwithmommylu.com. -- The holiday season has descended on us here in America, and it comes with so many more tasks or projects, events, and m…

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40: Overcoming the Social Holiday Hurdles to Get Healthy 13:55

10M ago13:55

13:55

Are you looking forward to OR dreading the holiday season? Holidays can be such an uplifting time for many, and it can be a really challenging time for many. The overwhelm, anxiety, frustration and isolation that happens during the holidays is all too common. Because of the challenge, it is important to assess our surroundings so that we can ensure…

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Identifying the 4 types of eating to help you reach your health goals without dieting 14:16

11M ago14:16

14:16

Ever find yourself eating mindlessly, lost in the rhythm of hand to mouth, without even realizing how much you've eaten? Or maybe you've caught yourself turning to food to cope with stress, anxiety, or even in the midst of celebration. In this episode we talk about our eating habits, breaking them down into four types - -- -mindless -emotional -hab…

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39: 4 Ways to Show Up for Your Health When You’re Unmotivated 11:53

11M ago11:53

11:53

We are SO busy and find ourselves exhausted and overwhelmed a lot - who has time for healthy habits? But then, we have goals! We want to show up with energy and actually enjoy this time and place we have right now. Are you with me? In today’s episode, I’m sharing 4 ways I have learned to show up for my goals even when I’m unmotivated. Let’s move, L…

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38: Experiencing Friendship - Social Media Habits that Can Make or Break Us 12:04

11M ago12:04

12:04

When’s the last time you came away from social media feeling welcomed, loved, accepted, feeling seen - even in areas you may not be proud of? This experience - of being welcomed, loved, accepted, supported - is called friendship. It’s TRUE friendship. Experiencing friendship with people - not just a place to dump or be dumped on - but a place of ex…

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